Ngaba wakha waziva ngathi omnye wemilenze yakho mfutshane kancinci kunomnye? Okanye xa unxiba ibhulukhwe, elinye icala livakala lide kunelinye? Mhlawumbi ufumana intlungu encinci emqolo okanye esinqeni xa uhamba? Le yinto abantu abaninzi abanayo, kodwa asithethi kakhulu ngayo. Ngokwezonyango, oku sikubiza ngokuba yi-'Leg Leng Discrepancy'. Ungakhathazeki, oku akusoloko kuyingxaki enkulu. Masithethe ngale nto ngokweenkcukacha namhlanje size sibone ukuba yintoni enokwenziwa ngayo.
Yintoni kanye kanye umahluko ngobude phakathi kwale milenze mibini?
Ngamafutshane, oku kuthetha ukuba omnye wemilenze yakho mfutshane kunomnye. Kwabanye abantu, le yinto abazalwa nayo. Kwabanye, inokukhula ngokuhamba kwexesha ngenxa yengozi, ukwaphuka, okanye ukugula.
Kodwa eyona nto ibalulekileyo ekufuneka siyiqonde apha kukuba kuyinto eqhelekileyo ukuba nomahluko omncinci kakhulu (ngaphantsi kwe-1-2 centimeters) . Akusoloko kubangela ingxaki enkulu yempilo. Cinga ngayo, asikuko konke emzimbeni wethu okulingana ngokupheleleyo. Oku kuyafana.
Kodwa ukuba umahluko phakathi kwale milenze mibini yi-2 centimeters nangaphezulu, yinto ekufuneka ixhalatyelwe.
Kuba, xa kukho umahluko omkhulu kangaka, ubunzima bomzimba wethu abusasazwa ngokulinganayo kumacala omabini. Njengokuba omnye wemilenze emine yetafile ufinyezwa kancinci, itafile iyashukuma, ibhalansi yomzimba wethu nayo iyaphazamiseka. Ngenxa yoku, ngokuhamba kwexesha, uxinzelelo olungakumbi lunokufakwa kumalungu esinqe okanye edolweni. Oku kwandisa umngcipheko wokukhula kweemeko ezifana ne -osteoarthritis . I-Osteoarthritis kukuwohloka nje komaleko okhuselayo obizwa ngokuba yi-cartilage phakathi kwamalungu ethu. Oku kunokubangela iintlungu xa kushukunyiswa amalungu, kunye nezinto ezifana nokutshixa kwamalungu.
Zeziphi iindlela zokuzilolonga ezinceda kule meko?
Iindaba ezimnandi zezokuba eminye imithambo kunye nokuzolula kunokunceda ukunciphisa ukungakhululeki okubangelwa yile mahluko yobude bemilenze. Kodwa khumbula, naluphi na umthambo kufuneka uqale kancinci kwaye wonyuse amandla kancinci kancinci ukuba ukhululekile emzimbeni wakho .
Nazi ezinye zezi zivivinyo.
1. Iikhaba Ezisecaleni
Olu qheliselo lunika amandla amancinci omzimba emathanjeni akho emilenze, luwanika amandla amancinci okwandisa ubunzima bamathambo awo kunye noxinano. Ngokuqhubeka nokusebenzisa, ungabona umahluko omncinci.
- Inyathelo 1: Okokuqala, yima umqolo wakho uthe nkqo, iinyawo zakho zihlukane ngamagxa, nezandla zakho zibambene ngendlela yokuzikhusela, njengebhokisi.
- Inyathelo lesi-2: Ngoku tyhala ubunzima bakho emlenzeni wakho omde . Njengoko uphefumla nzulu, goba umlenze wakho omfutshane edolweni uze uwuphakamise ude ube kumgangatho wesinqe. Gcina umlenze wakho uthe tye phambi kwakho.
- Inyathelo lesi-3: Njengoko ukhupha umoya, khaba umlenze ogobileyo uye ecaleni ukuze uwulungise.
- Inyathelo lesi-4: Buyela kwindawo yokuqala uze uphinde oku. Kungcono ukuba ungenza iiseti ezininzi ngosuku.
2. Iilifti zeQuadriceps kunye neWalker
Olu luqheliselo olubaluleke kakhulu kwabo baphola kwi-hip dysplasia kunye ne-total hip arthroplasty. Uza kufuna i-walker yokwenza oku.
- Inyathelo 1: Yima umqolo wakho uthe nkqo.
- Inyathelo lesi-2: Bamba i-walker ephambi kwakho.
- Inyathelo lesi-3: Phakamisa umlenze kwicala elingatyandwanga de idolo ligobe kwiidigri ezingama-90. Bamba malunga nemizuzwana emithathu, uze wehlise unyawo ulubuyisele ezantsi.
- Inyathelo lesi-4: Ngoku hambisa i-walker phambili kancinci uze wenze okufanayo nangomlenze osecaleni apho kwenziwe utyando khona.
- Inyathelo lesi-5: Ukuze ufumane iziphumo ezilungileyo, phinda oku izihlandlo ezi-3-6 ngemini, izihlandlo ezingama-20-30 ngexesha, ngexesha lokuchacha kwakho.
3. Ukuzilolonga Ukuzolula
Ngamanye amaxesha, isizathu somlenze omfutshane asikobude bethambo ngokwalo, kodwa kukuxinana kwemisipha ejikeleze isinqe. Kwiimeko ezinjalo, ukolula ezo misipha ngokufanelekileyo kunokubonelela ngokukhululeka okukhulu. Nazi izihlunu eziphambili ekufuneka sigxile kuzo.
| Iqela lemisipha | Kalula nje, indawo |
|---|---|
| Izihlunu ze-hip (izihlunu ze-groin) | Izihlunu ezikwicala langaphakathi lamathanga. |
| IiHamstrings | Izihlunu ezinkulu ezingasemva kwethanga. |
| I-Piriformis | Isihlunu esikwingaphakathi leempundu, kufutshane nelungu lesinqe. |
| I-Iliopsoas (i-Hip flexor) | Izihlunu eziphambi kwesinqe ezinceda ekugobeni umlenze. |
Indlela yokwelula imisipha ye-hamstrings:
- Inyathelo 1: Lala phantsi.
- Inyathelo lesi-2: Beka umlenze wakho omde uthe tyaba phantsi. Beka umlenze wakho omfutshane uthe ngqo eludongeni. Musa ukugoba idolo lakho. Sondela ngokwaneleyo eludongeni ukuze uzive ulula kakuhle ngasemva kwethanga lakho (iihamstrings).
- Inyathelo lesi-3: Bamba le ndawo imizuzwana engama-30. Emva koko phumla. Yenza oku malunga nezihlandlo ezi-3. Kulungile ukwenza lo mthambo malunga neentsuku ezi-3 ngeveki.
Qiniseka ukuba uyazikhumbula ezi zinto xa uzilolonga!
Le yeyona nxalenye ibalulekileyo. Kufuneka uzive ukolula kamnandi, ukhululekile okanye uxinezelekile kancinci ngelixa usenza lo mthambo.
Akunakulunga ukuva intlungu okanye ukungonwabi okukhulu. Ukuva intlungu kuthetha ukuba wenza umthambo ngendlela engafanelekanga okanye utyhala imida yakho.
- Ukuba uziva iintlungu, nciphisa inani leentshukumo eziphindaphindwayo okanye unciphise ubukhali bazo.
- Ukuba ufumana naziphi na iimpawu ezingaqhelekanga, ezinje ngentlungu engapheliyo okanye ukuba ndindisholo, emva kokwenza ezi zivivinyo, thetha nogqirha wakho ngoko nangoko. Kwakhona, bubulumko ukufuna iingcebiso zonyango ngaphambi kokuba uqale ezi zivivinyo, ingakumbi ukuba uneentlungu zomqolo, esinqeni okanye edolweni.
Umyalezo Wokuya Ekhaya
- Umahluko omncinci kakhulu kubude bemilenze (ngaphantsi kwe-1-2 centimeters) uqhelekile. Musa ukukhathazeka kakhulu ngayo loo nto.
- Ukuba umahluko ungaphezulu kweesentimitha ezi-2 okanye ukuba uziva iintlungu okanye ubunzima bokuhamba, qiniseka ukuba ubona ugqirha wakho ukuze akunike ingcebiso.
- Ukuzilolonga kunye nokuzolula umzimba kunokunciphisa iimpawu kwaye komeleze izihlunu.
- Ukuba uziva iintlungu ngelixa uzilolonga, yeka ngoko nangoko . Mamela umzimba wakho.
- Kubaluleke kakhulu ukuthetha nogqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo entsha yokuzilolonga, ingakumbi ukuba unezinye iingxaki zempilo.
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