Kodi mukudziwa za kusweka kwa nkhawa? Tiyeni tikambirane!

Moni! Muli bwanji? Lero tikambirana nkhani yosiyana pang'ono, koma yomwe ingakhale yofunika kwa anthu ambiri. Kodi nthawi zina mumamva kuti ziwalo zina za thupi lanu, makamaka mafupa anu, zimangopweteka, ngati kuti pali vuto? Ndicho chimene tikulankhula lero. Timachitcha 'Stress Fracture'. Dzinali lingamveke ngati nkhani yaikulu, koma tiyeni timvetse mosavuta.

Kodi Kusweka kwa Maganizo ndi Chiyani?

Mwachidule, kusweka kwa stress ndi mng'alu waung'ono kwambiri, wofewa m'fupa, kapena chidutswa cha fupa m'thupi lathu. Kuli ngati mng'alu mu mbale. Si kusweka kwakukulu, koma kungayambitse mavuto ngati sikuchiritsidwa. Ming'alu iyi ndi yaying'ono kwambiri kotero kuti nthawi zina imakhala yovuta kuizindikira ngakhale ndi X-ray pachiyambi.

N’chifukwa chiyani timavutika maganizo motere?

Chabwino, tsopano mwina mukuganiza kuti, 'Chifukwa chiyani izi zikuchitika?' Pali zifukwa zingapo zazikulu zomwe zimapangitsa izi. Tiyeni tiwone zomwe zili.

Kupitiriza kuchita zomwezo

Ichi nthawi zambiri chimakhala chifukwa chachikulu cha 'kusweka kwa nkhawa'. Tangoganizirani kuti mukuchita masewera olimbitsa thupi, mwachitsanzo, kuthamanga, kusewera masewera odumpha (monga basketball, netball), kapena kuvina. Muzochitika zamtunduwu , fupa lomwelo limayikidwa pansi pa kupsinjika kosalekeza (kupsinjika). Zili ngati kumenyedwa mobwerezabwereza pamalo omwewo. Pakapita nthawi, fupa silingathenso kupirira kupsinjika kumeneko ndipo ming'alu yaying'ono ingapangidwe.

• Masewera atsopano olimbitsa thupi: Mukayamba kuchita masewera olimbitsa thupi molimbika, thupi lanu silinazolowere, kotero izi zitha kuchitika. Tangoganizirani ngati munthu amene simunakumanepo naye mwadzidzidzi anayamba kuthamanga mtunda wautali, ndipo mafupa anu a miyendo angavutike kuwagwira.
• Ochita masewera olimbitsa thupi omwe amawonjezera luso lawo lochita masewera olimbitsa thupi: Pali chiopsezo cha izi ngati mwadzidzidzi muwonjezera nthawi yanu yochita masewera olimbitsa thupi komanso mphamvu zanu pokonzekera mpikisano. Muyenera kupatsa thupi lanu nthawi yoti lizolowere kupsinjika kwatsopano.

Kufooka kwa mafupa

Vuto lina lalikulu ndi kutayika kwa mphamvu ya mafupa. Izi zitha kuchitika chifukwa cha zinthu zingapo:

• Kusowa zakudya: Ngati thupi silikupeza michere yokwanira yomwe ndi yofunika kwambiri kuti mafupa akhale olimba, makamaka calcium ndi vitamini D, mafupa amatha kufooka. Kenako, ngakhale patakhala kupanikizika kochepa, 'kusweka kwa nkhawa' kungachitike. Anthu ena sangalandire zakudya zofunikira chifukwa akuwongolera zakudya zawo.
• Matenda ena: Mwachitsanzo, anthu omwe ali ndi matenda omwe amachititsa kuti mafupa awo azichepa komanso kufooka, monga osteoporosis, ali pachiwopsezo chachikulu. Anthuwa amatha kusweka mtima ngakhale akuchita zinthu zatsiku ndi tsiku. Azimayi omwe ali ndi mavuto ena a mahomoni nawonso ali pachiwopsezo chachikulu.

Izi zikutanthauza kuti, chifukwa chachikulu cha izi ndi kupanikizika kosalekeza komwe kumaperekedwa pa fupa lomwe silingathe kuligwira. Zili ngati waya wosweka ukapindika pamalo omwewo mobwerezabwereza.

Kodi zizindikiro za 'kusweka kwa stress' ndi ziti? Kodi timazizindikira bwanji?

Tsopano mwina mukudabwa kuti, "Chabwino, ndingadziwe bwanji ngati ndili ndi izi?" Pali zizindikiro zingapo zomwe zimapezeka nthawi zambiri mu vutoli. Komabe, si aliyense amene angakumane ndi zizindikirozi mwanjira yofanana, ndipo anthu ena angakumane ndi chimodzi kapena ziwiri zokha.

• Ululu panthawi yochita masewera olimbitsa thupi: Ichi ndiye chizindikiro chachikulu . Mumayamba kumva ululu kwinakwake pamene mukuchita masewera olimbitsa thupi kapena kusewera masewera. Poyamba, ululuwu ukhoza kuchitika pokhapokha mukuchita masewera olimbitsa thupi ndipo ukhoza kuchepa mukasiya. Koma pamene vutoli likuipiraipira, ululuwo ukhoza kupitirira mukatha kuchita masewera olimbitsa thupi, nthawi zina ngakhale mutangokhala chete kapena kugona usiku.
• Kufewa: Mukakanikiza kapena kukhudza malo opweteka, mungamve kupweteka. Nthawi zina, mungamve chotupa chaching'ono m'malomo.
• Kutupa ndi kufiira: Nthawi zina malo omwe ululu uli akhoza kutupa pang'ono komanso kufiira. Ichi si chizindikiro chofala. Chingamvekenso chofunda pang'ono kuposa mbali inayo.

Kodi m'thupi mwawo 'kusweka kwa stress' kumachitika kuti nthawi zambiri?

Kusweka kwa nkhawa nthawi zambiri kumachitika m'mafupa a mwendo ndi phazi la pansi , chifukwa ndi komwe kupanikizika kwambiri kumachitika tikamathamanga, kulumpha, ndi kuyenda.

• Tibia: Fupa lalikulu mwendo, pansi pa bondo, kumbali ya chala chachikulu chala. Kusweka kwa nkhawa kumachitika kawirikawiri kwa othamanga.
• Mafupa a Metatarsal: Awa ndi mafupa ataliatali m'mapazi athu omwe amalumikizana ndi zala zathu. Amapezeka kwambiri mwa ovina ndi ovina a ballet.
• Fupa la chidendene (Calcaneus): Lingathenso kupezeka m'fupa la chidendene, makamaka kwa iwo omwe amasewera masewera omwe amaphatikizapo kulumpha kuchokera pamalo okwera.
• Fupa la Navicular: Fupa laling'ono mkati mwa phazi. Izi zitha kukhalanso 'kusweka kwa nkhawa', koma zimatenga nthawi kuti zichiritsidwe ndipo ndi malo oti musamale.

Koma osati m'malo awa okha, 'Stress Fracture' ingathenso kuchitika m'mafupa ena m'thupi. Mwachitsanzo:

• Mafupa a dzanja: Anthu omwe amasewera masewera okweza zolemera, monga tenisi, amatha kukhala ndi mafupa a dzanja.
• Msana: Anthu omwe amachita masewera monga masewera olimbitsa thupi, kunyamula zolemera, komanso oponya mipira mwachangu mu cricket amatha kukhala ndi vuto lotchedwa 'spondylolysis'.
• Nthiti: Oyendetsa bwato amatha kusweka nthiti, monga momwe amachitira osewera gofu.

Kodi ndi liti pamene tiyenera kufunsa uphungu kwa dokotala pankhaniyi?

Ngati muli ndi chimodzi kapena zingapo mwa zizindikiro zomwe tatchula pamwambapa, makamaka ngati ululu womwe mumamva panthawi yochita masewera olimbitsa thupi sunathe patatha masiku angapo, ndi bwino kuonana ndi dokotala kuti akupatseni upangiri.

Chofunika kwambiri n’chakuti, mukakumana ndi ululu wotere, musaganize kuti udzatha pakatha masiku ochepa. Chifukwa 'kusweka kwa stress' komwe kumayamba ngati mng'alu waung'ono kumatha kukhala kusweka kwathunthu ngati mupitiliza kukakamiza fupa. Kenako nthawi yochira idzakhala yayitali ndipo chithandizocho chingakhale chovuta kwambiri.

Dokotala adzakufunsani za zizindikiro zanu, adzakufunsani za zomwe mukuchita, ndikukuyang'anirani. Ngati pakufunika kutero, angakufunseni kuti muyikidwe X-ray. Komabe, nthawi zina kusweka kwa stress sikungawonekere pa X-ray poyamba. Zikatero, dokotala angakulangizeni kuti muyesedwe bwino, monga MRI scan. Nthawi zina kusanthula mafupa kungathandizenso kuzindikira matenda awa.

Kodi mungadziteteze bwanji ku 'Stress Fracture'?

Mwina mukuganiza kuti, "Izi zikanakhala vuto ngati zitandichitikira ine, sindikudziwa ngati zingandichitikirenso." Musadandaule. Pali zinthu zingapo zomwe tingachite kuti tidziteteze ku vutoli.

• Wonjezerani masewera olimbitsa thupi pang'onopang'ono: Ngati ndinu watsopano kuchita masewera olimbitsa thupi, muyenera kuwonjezera nthawi yanu yochita masewera olimbitsa thupi komanso mphamvu pang'onopang'ono. Ndi bwino kusawonjezera kuchuluka kwa masewera olimbitsa thupi ndi kupitirira 10% pa sabata. Si bwino kuyika thupi lanu mopitirira muyeso nthawi imodzi. Perekani thupi lanu nthawi yoti lizolowere chinthu chatsopano.
• Nsapato zoyenera: Valani nsapato zoyenera masewera olimbitsa thupi omwe mukuchita, komanso zomwe zili bwino. Sinthani nsapato zanu ngati zakalamba komanso zakutha. Izi zithandiza kuchepetsa kupanikizika kwa mapazi ndi miyendo yanu.
• Zakudya zopatsa thanzi: Takambirana kale za kufunika kwa calcium ndi vitamini D kuti mafupa akhale olimba. Chifukwa chake, idyani zakudya zokhala ndi calcium yambiri monga mkaka, yogurt, tchizi, ndiwo zamasamba zobiriwira (sipinachi, kale, sipinachi), nsomba zazing'ono (monga halibut, sardines), soya, ndi amondi. Gwero labwino kwambiri la vitamini D ndi kuwala kwa dzuwa m'mawa. Komanso, idyani zakudya zokhala ndi vitamini D (nsomba zamafuta, mazira a dzira). Ngati kuli kofunikira, muthanso kumwa calcium ndi vitamini D yowonjezera motsogozedwa ndi dokotala.
• Kuthamanga mopingasa: M'malo mochita masewera olimbitsa thupi omwewo mobwerezabwereza, yesani kusintha machitidwe anu olimbitsa thupi. Mwachitsanzo, ngati ndinu wothamanga, yesani kusambira kapena kukwera njinga masiku angapo pa sabata kuti mupewe kupsinjika kwambiri pa minofu yomweyi.
• Mvetserani thupi lanu: Ngati mukumva kupweteka mukuchita masewera olimbitsa thupi, musanyalanyaze. Siyani kuchita masewera olimbitsa thupi nthawi yomweyo ndipo mupumule.Kupitiriza kuchita masewera olimbitsa thupi ngakhale ululu utatha kumangowonjezera vutoli.
• Pumulani mokwanira: Pumulani mokwanira tsiku lililonse, panthawi yochita masewera olimbitsa thupi komanso mukamaliza. Pumulani ndikofunikira kuti minofu ya thupi ikonzedwe. Pumulani bwino usiku, makamaka mukatha masiku ambiri mukuchita masewera olimbitsa thupi.

Kotero, nazi zinthu zina zomwe muyenera kukumbukira kuchokera pa zomwe takambirana lero...

Chabwino, tsopano mwina mukumvetsa kuti 'kusweka kwa nkhawa' ndi mng'alu waung'ono m'fupa, ndipo makamaka kumachitika chifukwa cha kupanikizika ndi kufooka kwa fupa komwe kumachitika chifukwa cha kuchita zinthu mobwerezabwereza.

Kumbukirani, kumvera thupi lanu ndiye chinthu chofunika kwambiri. Musanyalanyaze ululu. Makamaka ngati ukugwirizana ndi masewera olimbitsa thupi, ukhoza kukhala chizindikiro cha kusweka kwa nkhawa.

Tinakambirananso za njira zodzitetezera ku vutoli. Zinthu monga kuyamba pang'onopang'ono kuchita masewera olimbitsa thupi, kudya zakudya zopatsa thanzi, komanso kuvala nsapato zoyenera zingachepetse chiopsezochi.

Ngati mukuganiza kuti muli ndi zizindikiro izi, chonde pitani kwa dokotala kuti akupatseni upangiri. Izi zikuthandizani kuchira mwachangu ndikuletsa vutoli kuti lisakule kwambiri. Ndikufunirani thanzi labwino!

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