Ngaba nawe uneentlungu ezivela esinqeni sakho? (Gluteal Tendinopathy) Zama le mithambo!

Ngaba ngamanye amaxesha ukhe uzive intlungu engaqhelekanga, ecaphukisayo evela kwindawo yakho yesinqe okanye empundu? Ukuba le ntlungu ibonakala iyanda, ingakumbi xa unyuka izinyuko, uzama ukulala ngecala, okanye uvuka emva kokuhlala okwethutyana, unokuchaphazeleka yile meko. Le yinto abantu abaninzi abayifumanayo. Ngoko ke ungakhathazeki, masithethe ngayo ngokulula.

Yintoni kanye kanye iGluteal Tendinopathy?

Eli gama lisenokuvakala ngathi yinto enkulu, kodwa eneneni lilula kakhulu. Ngamafutshane, yingxaki ngee -tendon ezisezinqeni nasezinqeni zethu. Ngoku usenokuba uzibuza ukuba zeziphi ezi tendon. Cinga ngazo njengeentambo eziqinileyo neziqinileyo ezidibanisa izihlunu zethu namathambo ethu. Ngoko ke, xa ezi tendon zibalulekileyo ziba buthathaka kancinci ngesizathu esinye okanye xa zonakele kancinci, le meko ibuhlungu ebizwa ngokuba yi-'Gluteal Tendinopathy' iyenzeka.

Zimbini izizathu eziphambili zoku. Esinye kukusebenza kakhulu . Oko kuthetha ukwenza umthambo onzima, njengokubaleka. Esinye isizathu kukungasebenzi ngokupheleleyo . Oko kuthetha ukuhlala kwindawo enye ixesha elide kakhulu. Zombini ezi zinto zinokubeka uxinzelelo kwimisipha yethu kwaye zibangele le meko.

Makhe sibone ukuba zeziphi iimpawu eziqhele ukubonwa kule meko.

Iindaba ezimnandi zezokuba ngokuzivocavoca okufanelekileyo kunye ne-physiotherapy, ungayinqanda le meko ukuba ingabi mandundu kwaye uphucule ukuhamba kwakho.

Ukuzilolonga okulula ukunciphisa le ntlungu

Olu qheliselo luya kunceda imisipha yakho ebuthathaka ukuba ibuyele esiqhelweni kwaye ibe namandla. Kodwa khumbula, oku kufuneka kwenziwe ngononophelo olukhulu, kancinci, nangendlela ecwangcisiweyo . Ingqwalasela yakho mayibe kwindawo apho kukho intlungu khona.

1. Ukuzilolonga kwebhuloho

Oku kuya kuqinisa amathambo akho, iihamstrings, kunye nemisipha engaphakathi ngaxeshanye. Kungcono ukwenza oku kwimathi ethambileyo.

1. Lala phantsi phantsi umqamelo othe tyaba phantsi kwentloko yakho.

2. Beka iinyawo zakho phantsi uze ugobe amadolo akho. Ngoku qinisa amadolo akho kunye nezihlunu zesisu uze uphakamise kancinci izinqe zakho uye phezulu eluphahleni.

3. Xa ufikelela kwindawo ekhululekileyo, yima imizuzwana engama-30 kwindawo apho uziva khona uxinzelelo oluncinci kwimisipha yakho. Ukuba uziva nayiphi na intlungu nangaliphi na ixesha, yeka ngoko nangoko . Emva koko yehlisa kancinci.

4. Oku kungenziwa izihlandlo ezi-5 ukuya kwezili-10 ngemini.

2. Ukunyuka ngamanqanaba

Le yinto elula onokuyenza naphi na apho unokuphakama okuncinci. Indawo efana nenyathelo lokuqala lezinyuko ifanelekile.

1. Fumana indawo ephakamileyo, efana nenyathelo, uze ubeke unyawo lwakho lwasekunene kuyo ngokuqinileyo.

2. Ngoku phakamisa umlenze wakho wasekhohlo uye phezulu kwinyathelo. Ngeli xesha, qinisa iimpundu zakho kwaye ugcine umqolo wakho uthe tye.

3. Okulandelayo, beka ubunzima bakho bonke emlenzeni wakho wasekunene, wehlise kancinci umlenze wakho wasekhohlo ude uchukumise kancinci umgangatho, uze uwuphakamise kwakhona.

4. Zama ukwenza oku malunga nemizuzwana engama-30-60 ngomlenze ngamnye, kathathu ngemini. Tshintshanisa phakathi kwemilenze.

3. Ukuxhwilwa Okungaguqukiyo

Olu luqeqesho oluhle kakhulu kwizinqe, ezinqeni, nasemathangeni angaphezulu. Kulula ukukwenza uxhomekeke eludongeni xa usaqala.

1. Yima uthe nkqo iinyawo zakho zibanzi kancinci kunobubanzi besinqe.

2. Ngoku nyusa imilenze yakho kancinci kancinci iye emacaleni, ngokungathi wenza i-mini split. Yenza oku kancinci kancinci ude uzive ukolula ezinqeni nasezinqeni zakho.

3. Emva koko hlanganisa imilenze yakho kancinci uze ubuyele kwindawo yokuqala. Yenza oku malunga nezihlandlo ezithathu.

4. Ngokwenza oku ubuncinane kanye ngemini, ungakwandisa kancinci kancinci ukuguquguquka kwakho.

4. Ukunyuka iintaba ngeenyawo ezinde

Kungcono ukwenza oku emva kokuzilolonga kwangaphambili. Oku kuya kusebenza ngokwenene kwizihlunu ze-gluteal kumacala omabini esinqe sakho.

1. Yima ubambelele kwinto ezinzileyo, njengetafile okanye ikhawuntara. Thutha ubunzima bakho uye emlenzeni wakho wasekunene.

2. Ngoku qinisa izihlunu zesinqe sakho sasekunene uze uphakamise umlenze wakho wasekhohlo kancinci emhlabeni.

3. Gcina isinqe sakho sasekunene siqinile, yehlisa kancinci umlenze wakho wasekhohlo uze uwuphakamise kwakhona.

4. Yenza oku kube kanye ngemini, imizuzwana emi-5-15 ngomlenze ngamnye.

5. Ukuqubha Umlenze Omnye

1. Bamba ikhawuntara uze uphakamise umlenze wakho wasekhohlo usuke emhlabeni.

2. Xa umlenze wakho wasekhohlo uphakanyisiwe, goba idolo lakho lasekunene kancinci uze ushukumise isinqe sakho ngasemva ngokungathi uza kuhlala esitulweni.

3. Emva koko yima kancinci kwakhona. Xa usenza oku kuqubha, thatha imizuzwana emi-3-4 ukuya ezantsi kunye nemizuzwana emi-3-4 ukuya phezulu.

4. Ungakwenza oku kube kanye ngemini, kathathu ngomlenze ngamnye.

Lumka kwezi zinto xa uzilolonga.

Eyona nto ibalulekileyo kukuba ungaziva ntlungu ibukhali ngelixa usenza naluphi na olu qheliselo. Injongo yale misebenzi kukunciphisa iintlungu nokuqinisa izihlunu. Ukuba ngequbuliso uzama ukuyenza nzima kakhulu, ungenzakala.

Kuqhelekile ukuba uzive ubuhlungu emva kokuzilolonga. Akuyonto inkulu. Ukuba uziva ngaloo ndlela, yolula iingalo nemilenze yakho ngaphambi nasemva kokuzilolonga. Nciphisa inani leephindaphindo okanye unciphise isantya.

Ukuba intlungu iyaqhubeka okanye iba mandundu, qiniseka ukuba ubona ugqirha wakho ukuze akunike ingcebiso. Uza kukuxelela ngqo ukuba loluphi unyango kunye nokuzilolonga olulungele imeko yakho.