Kupweteka kwa mafupa mukamachita masewera olimbitsa thupi? Kungakhale kusweka kwa nkhawa!

Tangoganizani kuti mwayamba kuthamanga ndi changu chachikulu, kapena mwadzidzidzi mwawonjezera masewera olimbitsa thupi ku gym. Patatha masiku angapo, mumayamba kumva kupweteka pang'ono pamalo omwewo pa mwendo wanu. Ngakhale kuti simunasamale poyamba, kodi mukumva kuti ululuwu ukukulirakulira pamene mukuchita masewera olimbitsa thupi? Mwinanso muli ndi vuto la kupsinjika maganizo, lomwe limapezeka mwa othamanga. Musadandaule, tiyeni tikambirane za izi mosavuta.

Mwachidule, kodi kusweka kwa nkhawa n'chiyani?

Kusweka kwa nkhawa ndi mng'alu waung'ono kwambiri, wofanana ndi tsitsi womwe umachitika m'mafupa athu (mafupa). Izi sizili ngati kusweka kwa fupa mwadzidzidzi. Tangoganizirani ngati mutapinda waya pamalo omwewo mobwerezabwereza. Patapita kanthawi, wayawo ungasweke, sichoncho? Mofananamo, fupa likamapanikizika mosalekeza, fupa silingathenso kupirira kupsinjika ndipo mng'alu waung'ono umapangidwa. Izi zimatchedwa kusweka kwa nkhawa. Izi ndizofala kwambiri pakati pa othamanga, makamaka omwe amasewera masewera. Ngakhale kuti zimakhala zopweteka, nkhani yabwino ndi yakuti mukapuma mokwanira, kusweka kumeneku kumachira kwathunthu m'miyezi ingapo .

Kodi zizindikiro za kusweka kwa nkhawa ndi ziti?

Chizindikiro chachikulu cha vutoli ndi ululu wosawoneka bwino womwe umachokera kudera lomwe lakhudzidwa. Ululuwu nthawi zambiri umakula kwambiri mukamachita masewera olimbitsa thupi, kuyenda, kapena kuyimirira. Ululuwo umachepa mukapuma. Koma ululuwo umabwereranso mukayambiranso kugwira ntchito. Kuphatikiza apo, mutha kuwona kutupa m'dera lomwe lakhudzidwalo. Muthanso kumva ululu mukakhudza dera lomwe lakhudzidwalo.

N’chifukwa chiyani kusweka kwa nkhawa kumeneku kumachitika? Kodi zinthu zoopsa ndi ziti?

Vutoli nthawi zambiri limachitika tikangoyamba kuchita masewera olimbitsa thupi atsopano mwadzidzidzi kapena tikangowonjezera mphamvu ya masewera olimbitsa thupi mwadzidzidzi. Kenako, minofu yathu imatopa msanga chifukwa sinazolowere katundu watsopano. Ntchito ya minofu ndiyo kuyamwa kupsinjika kwa mafupa ndikuteteza. Minofu ikatopa, kupsinjikako kumapita mwachindunji ku mafupa. Pamenepo ndi pomwe mitundu iyi ya ming'alu ing'onoing'ono imayamba kupangika. Vutoli limapezeka kwambiri m'mafupa a miyendo ndi mapazi tikamasewera masewera othamanga ndi kulumpha. Ndipotu, kusweka kwa nkhawa kopitilira 50% mwa akuluakulu ndi ana aang'ono kumachitika m'mafupa a mwendo wakumunsi. Pakati pawo, komwe kumachitika kawirikawiri ndi kusweka kwa tibia, fupa lalitali kwambiri m'mwendo wathu wakumunsi (pafupifupi 24% ya kusweka konse kwa nkhawa). Kuphatikiza pa izi, kusweka kwa nkhawa kumatha kuchitikanso m'matumbo panthawi yamasewera omwe amaphatikizapo kuyenda mobwerezabwereza, monga kupalasa bwato, koma ndi osowa kwambiri.

Kodi dokotala amapeza bwanji izi?

Mukapita kukaonana ndi dokotala, choyamba adzakufunsani za zizindikiro zanu ndikuyang'ana malo opweteka. Ngati mukukayikira kuti mwasweka mtima, angafune kuti muyitanitse X-ray. Koma chofunika kudziwa ndichakuti ming'alu yaying'ono iyi siingawonekere pa X-ray yokhazikika poyamba . Chifukwa chake, dokotala wanu angakulangizeni njira ina yapadera yojambulira zithunzi, monga mayeso a MRI (Magnetic Resonance Imaging) kapena Nuclear Bone Scan, kuti atsimikizire matendawa.

Kodi mumatani mukasweka maganizo?

Ngati sichichiritsidwa, mng'alu waung'onowu ukhoza kukula ndipo fupa likhoza kusweka kwathunthu. Ndicho chifukwa chake ndikofunikira kufunafuna upangiri wa dokotala.

Chithandizo choyamba chomwe chingachitike kunyumba (njira ya RICE)

Pali zinthu zina zomwe mungachite kunyumba mpaka mutawonana ndi dokotala. Timatcha njira iyi ya RICE.

Mankhwala omwe angatengedwe pa ululu

Mukhoza kumwa mankhwala ochepetsa ululu monga Paracetamol kuti muchepetse ululu. Komabe, madokotala nthawi zambiri samalimbikitsa mankhwala osapweteka a Nonsteroidal Anti-inflammatory Drugs (NSAIDs) (monga Ibuprofen, Diclofenac). Izi zili choncho chifukwa kafukufuku wina wasonyeza kuti mankhwalawa amatha kuchepetsa kuchira kwa mafupa. Chifukwa chake, onetsetsani kuti mwafunsana ndi dokotala musanamwe mankhwala aliwonse.

Kodi opaleshoni imafunika liti?

Nthawi zambiri, kusweka kwa stress sikufuna opaleshoni. Komabe, nthawi zina zoopsa, makamaka pamene kusweka sikuchira kokha, opaleshoni ingafunike. Pankhaniyi, dokotala amaika mapini, zomangira, kapena mbale kuti akonze bwino fupa losweka.

Kodi zimatenga nthawi yayitali bwanji kuti munthu achire? Kodi ndingayambe bwanji kuchita masewera olimbitsa thupi?

Kusweka kwa stress nthawi zambiri kumatenga milungu 6 mpaka 8 kuti kuchiritsidwe kwathunthu.Zitenga nthawi. Ululu ukatha, dokotala wanu angatenge X-ray ina kuti atsimikizire kuti kusweka kwatha. Mukangotupa ndipo khungu likuyamba kuoneka ngati lakwinya, pang'onopang'ono mungayambe kulemera pamalopo. Mungafunike kugwiritsa ntchito ndodo kapena ndodo. Nthawi zambiri ndi bwino kuika kulemera konse pamalopo patatha milungu iwiri zizindikiro zitayamba. Kulemera kumeneku kumathandiza kuti fupa lichiritse. Koma kumbukirani, musachite chilichonse chomwe chingapweteke. Mpaka mutachira kwathunthu ululu (pafupifupi masabata 6-8), pewani kuchita zinthu zomwe zinayambitsa vutoli. Ngati muyambanso kuchita masewera olimbitsa thupi msanga, mungachedwetse kuchira ndipo mwina mungawononge thupi lomwe silingachiritsidwe mokwanira.

Kodi mungapewe bwanji kusweka kwa nkhawa?

“Kupewa ndi bwino kuposa kuchiza,” iwo akutero. Pali zinthu zingapo zomwe mungachite kuti vutoli lisachitike.

• Wonjezerani mphamvu zanu zolimbitsa thupi pang'onopang'ono: Musamachulukitse thupi lanu ndi kulemera kwambiri nthawi imodzi. Akatswiri amalimbikitsa kuti musawonjezere mphamvu zanu zolimbitsa thupi ndi zoposa 10% pa sabata.
• Kutenthetsa ndi Kutambasula: Musanayambe kuchita masewera olimbitsa thupi, tenthetsani ndi kutambasula pang'ono kwa mphindi zingapo.
• Mvetserani thupi lanu: Ngati mukumva kupweteka mukuchita masewera olimbitsa thupi, musanyalanyaze. "Kankhirani ululu" sikugwira ntchito pano. Siyani nthawi yomweyo.
• Gwiritsani ntchito zida zabwino: Musamayende mu nsapato zakale komanso zotha ntchito. Sankhani nsapato zomwe zimathandiza mapazi anu.
• Samalani zakudya zanu: Calcium ndi vitamini D ndizofunikira kwambiri kuti mafupa akhale olimba. Idyani zakudya zopatsa thanzi.

Kusweka kwa Nkhawa, kusweka kwa fupa, kuvulala kochita masewera olimbitsa thupi, kupweteka kwa mwendo, kuvulala kwa masewera, thanzi la fupa, kusweka kwa fupa