Masifunde ngakumbi ngezihlunu zakho zamathanga. Jonga ukuba zibaluleke kangakanani!

Sonke sisebenzisa imilenze yethu ukubaleka, ukutsiba, nokuhamba. Ngaba wakha wazibuza ukuba izihlunu ezikwindawo yethanga lakho zinceda kangakanani kule misebenzi? Enyanisweni, ezinye zezihlunu ezinkulu nezinamandla emzimbeni wethu zifumaneka kule ndawo yethanga. Namhlanje, siza kuthetha ngale nto ngokweenkcukacha, ngokungathi sithetha nomhlobo.

Zithini izihlunu zamathanga? Zibaluleke ngantoni?

Ngamafutshane, ithanga lakho yinxalenye ephezulu yomlenze wakho ukusuka esinqeni ukuya edolweni. Ezi zihlunu zibekwe ngaphambili, ngasemva, nangaphakathi kweli candelo. Ezi zihlunu zenza umsebenzi omninzi kunokuba ucinga.

Cinga ngale nto, xa uhamba, ubaleka, uvuka esitulweni, uhlala phantsi, ugoba imilenze yakho, uyolula, uyijikelezise – ezi zihlunu zamathanga zinceda phantse kuzo zonke ezi zinto. Ayipheleli apho, kodwa ezi zihlunu zikwaxhasa inxalenye enkulu yobunzima bomzimba wakho . Zikwanceda ukugcina izinqe zakho kunye nemilenze zilungelelene kwaye zigcine ibhalansi yakho ilungile.

Nangona kunjalo, nangona zibalulekile, ezi zihlunu zamathanga nazo zinokulimala , ingakumbi kubadlali. Ezi zihlunu zinokudinwa kakhulu xa zibaleka, zitsiba, kwaye zitshintsha iindlela ngequbuliso. Kodwa ungakhathazeki, zininzi izinto esinokuzenza ukuze sigcine ezi zihlunu ziphilile.

Kwenzeka ntoni kwiqela ngalinye lemisipha emathangeni?

Isihlunu ngasinye, okanye iqela lemisipha, emathangeni sinomsebenzi othile esiwunikiweyo. Makhe sijonge ukuba zeziphi:

• IiHamstrings: Ezi zifumaneka ngasemva kwethanga lakho. Zikunceda utsale umlenze wakho umva (oko kukuthi, wolule isinqe sakho) njengoko uhamba, kwaye zikunceda ugobe idolo lakho (umzekelo, xa uqubha).
• IiAdductors: Ezi zihlunu zifumaneka ngaphakathi kwamathanga akho. Zinceda ekuhlanganiseni amathanga akho (oku kubizwa ngokuba yi "adduction"). Zikwakunceda ukuba ugcine ibhalansi, ugcine imilenze yakho kunye namaqatha akho elungelelene, kwaye ujikeleze amaqatha akho kunye nemilenze.
• Imisipha ye-quadriceps: Le yimisipha ephambili ephambi kwethanga lakho. Isebenza xa ugoba isinqe sakho (umzekelo, xa uhlala phantsi) naxa wolula idolo lakho (umzekelo, xa usukuma kwaye wolula umlenze wakho ukuze uthathe inyathelo eliya phambili).
• I-Pectineus: Le msipha inceda ekugobeni nasekujikelezeni ithanga lakho kwilungu lesinqe. Ikwanceda ekuzinziseni i-pelvis yakho.
• I-Sartorius: Oku kunceda ekuguquleni nasekujikelezeni ithanga kwindawo yesinqe. Cinga ngako, esi sihlunu yingakho ujikeleza imilenze xa uhleli, okanye kwindawo efana ne-lotus.
• Ii-Iliopsoas:Ezi zihlunu zikwanceda ekugobeni nasekujikelezeni ithanga kwindawo edibeneyo yesinqe. Nangona kunjalo, ngokungafaniyo nezinye izihlunu ezingaphambili kwethanga, azincedi ekwandiseni umlenze kwindawo edibeneyo yedolo.

Ziphi ezi zihlunu zamathanga?

Ngoku siyazi ukuba kukho izihlunu ezininzi ezahlukeneyo kwindawo yethanga. Ezi zihlunu ziqala esinqeni sakho ziye edolweni. Ezi zihlunu zinamathele emathanjeni esinqeni sakho, esinqeni, nasedolweni ziizicubu eziqinileyo ezibizwa ngokuba zii-tendon .

Ukuze kube lula, ezi zihlunu zamathanga zingahlulwa zibe ngamaqela amathathu aphambili ngokusekwe kwindawo ezikuyo: ngasemva, phakathi (icala langaphakathi), nangaphambili.

Izihlunu zamathanga angasemva

Ezi zifumaneka ngasemva kwethanga lakho, ukusuka esinqeni ukuya ngaphantsi kwedolo. Kulapho kufuneka khona imisipha yakho yemisipha . Oko kukuthi, izihlunu ezintathu ezibizwa ngokuba yi-semitendinosus, i-semimembranosus, kunye ne-biceps femoris.

Izihlunu zethanga eziphakathi

Ezi zifumaneka ngaphakathi kwethanga lakho. Ziqala kwi-pelvis yakho zize zifikelele kwithambo lethanga lakho (i-"femur"). Kulapho kufuneka khona ii-adductors zakho. Ezi zihlunu ezibizwa ngokuba yi-"adductor longus", "adductor magnus", "gracilis" kunye ne-"obturator externus".

Imisipha yangaphambili yamathanga

Ezi zibekwe ngaphambili kwethanga. Ziqala kwithambo le-pelvis kunye nethambo lethanga (`(femur)`) zize zifikelele kwi-kneecap (`(patella)`) kunye nethambo le-shin (`(tibia)`). Ziquka:

• Ii-quadriceps: Eli qela lezihlunu, elaziwa ngokuba yi-"quads" yakho, linezihlunu ezintlanu: i-vastus lateralis, i-tensor ye-vastus intermedius, i-vastus intermedius, i-vastus medialis, kunye ne-rectus femoris.
• I-Pectineus: Le yimisipha ethe tyaba eqala ngaphambili kwe-pelvis ukuya phezulu kwethambo lethanga.
• I-Sartorius: Le yeyona msipha inde emzimbeni. Ibhityile kakhulu kwaye inde. Iqala esinqeni, idlule ngaphambili kwethanga, ize yehle iye edolweni.
• Ii-Iliopsoas: Oku kukudibanisa izihlunu ezimbini: i-psoas major kunye ne-iliacus. Ezi zidlula ethangeni ukusuka kwi-pelvis ukuya edolweni.

Zenziwe ngantoni izihlunu zamathanga?

Izihlunu ezisemathangeni akho zizihlunu zamathambo . Oku kuthetha ukuba zinamathele emathanjeni yimisipha kwaye zinceda ekushukumiseni iindawo zomzimba wakho.

Ezi zenziwe ngeemicu zemisipha . Ngaphakathi kwezi micu kukho imithambo yegazi kunye nemicu yemithambo-luvo. Konke oku kubanjwe kunye zizicubu ezidityanisiweyo .

Zeziphi iimeko ezinokuchaphazela izihlunu zamathanga?

Izihlunu zethanga zinokuchaphazeleka ziingxaki ezahlukeneyo kunye neemeko. Ezinye zazo ziquka:

• Ukuqhekeka: Oku kunokwenzeka ukuba ufumana ukubetheka okunzima kwindawo yethanga (ingakumbi i-quadriceps kunye ne-hamstrings). Ngamanye amaxesha, igazi linokuqokelelwa phantsi kolusu, lenze imeko ebizwa ngokuba yi-hematoma (ihlwili legazi elikhulu).
• Ukuxinana kwemisipha: Xa isihlunu soluliwe ngaphaya komda waso, imicu yemisipha inokukrazuka ize iqhekeke. Oku kubizwa ngokuba kukuxinana kwemisipha. Ezi ntlobo zixhaphakile kwimisipha yakho ye-hamstrings kunye ne-quadriceps.
• Iinyembezi Zemisipha: Ukukrazuka kuxa isihlunu, nokuba siyinxalenye okanye ngokupheleleyo, sahlukana nethambo laso okanye imisipha yaso. Imizekelo ibandakanya ukukrazuka kwemisipha yemisipha kunye nokukrazuka kwemisipha yemisipha yemisipha.
• Ukukrazulwa kwemisipha: Ukuba ingozi okanye ukwenzakala kubangela ukukrweleka kwesikhumba sethanga lakho, okubangela inxeba elivulekileyo (ukukrazulwa kwemisipha), izihlunu ezingaphantsi nazo zinokonakala.

Zithini iimpawu zeengxaki zemisipha yethanga?

Ukuba kukho ingxaki kwimisipha yethanga lakho, unokufumana iimpawu ezifana nezi:

• Ukugruzuka okanye ukutshintsha kombala wolusu.
• Imvakalelo yokutsha okanye yokuhlaba.
• Ukuqaqamba kwemisipha.
• Ubuthathaka bemisipha.
• Ukuva isandi esithi "pop" okanye ukuziva ngathi kukho into eqhumayo.
• Intlungu ebuhlungu yomlenze ngequbuliso.
• Ukudumba.
• Ukuthamba xa kuchukunyiswa.
• Ubunzima bokugcina iinyawo zakho zimi emhlabeni kunye nokuthwala ubunzima.

Ngubani osengozini enkulu yokwenzakala kwemisipha yethanga?

Ukulimala kwemisipha yemisipha kuxhaphake kakhulu phakathi kwabadlali ngenxa yendlela abasebenzisa ngayo imizimba yabo. Olu kulimala luxhaphake kakhulu kubadlali bebhola ekhatywayo, ibhola ekhatywayo kunye nebhasikithi .

Ukongeza, usenokuba sengozini yokwenzakala kwiimeko ezifana nezi:

• Ukuba uhlala kwindawo efanayo ixesha elide, ungashukumi.
• Ngaba uyafudumala ngaphambi kokuba wenze umthambo okanye uphole emva kwawo?
• Ukuba udiniwe okanye uqinile kwizihlunu.
• Ukuba unesifo esinganyangekiyo (umz. ukungasebenzi kakuhle kwezintso , i-lupus) esinokubangela ukuba imisipha yakho ibe buthathaka.
• Ukuba usebenzisa i-fluoroquinolones (uhlobo lwe-antibiotic).
• Ukuba usebenzisa ii-corticosteroids (kwakhona uhlobo lwamayeza).

Ndingazigcina njani izihlunu zamathanga am ziphilile kwaye zikhuselekile?

Zininzi izinto onokuzenza ukuze ugcine izihlunu zakho zamathanga ziphilile kwaye zomelele. Qiniseka ukuba uyazikhumbula ezi zinto, ingakumbi xa usenza umthambo:

• Ukutshintsha indlela ngequbuliso okanyeNciphisa imidlalo ebandakanya ukuwisa (ingakumbi ukuba wakhe wenzakala ngaphambili).
• "Musa ukudlala ngentlungu." Ukuba kukho into ebuhlungu, yima uphumle.
• Yitya ukutya okutyebileyo kwiproteni .
• Yenza umthambo rhoqo . Okukhona izihlunu zakho ziqina, kokukhona amathuba okuba zenzakale mancinci.
• Gcina ubunzima obusempilweni obukufaneleyo. Oku kuya kunciphisa uxinzelelo olungeyomfuneko kwimisipha.
• Hlala unamanzi emzimbeni .
• Ngaphambi kokuba wenze umthambo , fudumeza umzimba, wonyuse kancinci kancinci amandla omthambo, uze wolule kakuhle .
• Nxiba izihlangu ezikulingana kakuhle kwaye usebenzise izixhobo zokhuseleko ezifanelekileyo kuyo nayiphi na imidlalo oyidlalayo.

Kubalulekile: Khumbula, nokuba inxeba elincinci, ukuba alinyangwanga kakuhle, linokuba yingxaki enkulu kamva.

Ufanele uye nini kugqirha malunga nengxaki yemisipha yakho yethanga?

Ukonakala kwemisipha ye-hamstring kunokunyusa umngcipheko wokwenzakala ngakumbi. Ngoko ke, qiniseka ukuba ubona ugqirha ukuba unezinye zezi mpawu:

• Ukuba awukwazi ukugoba okanye ukolula isinqe okanye idolo lakho.
• Ukuba uphelelwe yimvakalelo okanye ubuthathaka obungapheliyo ethangeni okanye esinqeni sakho.
• Ukuba intlungu ayinciphi okanye ayinyuki xa ugoba okanye wolula isinqe okanye idolo lakho.
• Ukuba uva isandi esithi "clicking" sivela emlenzeni wakho okanye uva into iqhuma.
• Ukuba wenzakala ngokuphindaphindiweyo .
• Ukuba kukho ukudumba okanye ukukrweleka .
• Ukuba kunzima ukuthwala ubunzima ngeenyawo zakho phantsi .

Ekugqibeleni (Umyalezo Wokuya Ekhaya)

Ezi zihlunu ezisemathangeni akho zilawula iintshukumo zezinqe nemilenze yakho. Ngoku mhlawumbi uyaqonda ukuba zibaluleke kangakanani. Nangona kunjalo, ukwenzakala okufana nokukrazuka kwemisipha kunokwenzeka kule ndawo, ingakumbi kubadlali.

Ngoko ke, ukuba unayo nayiphi na kwezi ntlungu zikhankanyiweyo apha ngasentla, ukungaziva, ubuthathaka, okanye ubunzima bokubeka unyawo lwakho phantsi, nceda ufune ingcebiso kagqirha . Banokufumanisa iimpawu zakho baze bakucebise ngonyango olufanelekileyo ukuze ukwazi ukuphinda ume. Ukunyamekela izihlunu zakho kubaluleke kakhulu kwimpilo yakho iyonke!

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