Usenokuba ukhe wayiva ngamanye amaxesha, xa ubaleka kancinci, udlala, okanye wenza umsebenzi onzima, uziva intlungu evela ngaphakathi edolweni lakho. Ngokuchanekileyo, phantsi kwedolo. Le ntlungu ngamanye amaxesha inokwenza kube nzima ukunyuka nokuhla izitebhisi, ukuphakama esitulweni, njl. Sihlala siyibiza le meko ngokuthi "yiJumper's Knee" . Oku kwaziwa ngokwezonyango njengePatellar Tendinopathy . Masithethe ngale nto ngokulula nangokuchanekileyo namhlanje.
Yintoni kanye kanye 'iPatellar Tendinopathy'?
Ngamafutshane, le yimeko eyenzeka edolweni lakho. Cinga ngayo njengebhanti eqinileyo edibanisa i-kneecap yakho (i-patella) kwithambo elingaphantsi kwayo. Oku sikubiza ngokuba yi-patellar tendon . Kufana nentambo eqinileyo.
Xa sibaleka, sitsiba, size sigobe amadolo ethu, le tendon ifakwa phantsi koxinzelelo olukhulu. Xa olu xinzelelo luphindaphindwa kaninzi, i-tendon efana nentambo iqala ukuvelisa iinyembezi ezincinci, okanye iinyembezi ezincinci. Ngokwesiqhelo, imizimba yethu inokuzilungisa ezi inyembezi zincinci. Kodwa xa ezi inyembezi ziqhubeka, umzimba awunalo ixesha lokuphola. Kulapho ke intlungu iqala khona. Le yimeko esiyibiza ngokuba yiPatellar Tendinopathy.
Ziziphi izizathu ezikhokelela kule meko?
Isizathu esiphambili soku kuxinzelelo oluqhubekayo edolweni. Umngcipheko uphezulu kakhulu kwiimeko ezifana nezi:
- Imidlalo: Oku kuxhaphake kakhulu kwimidlalo efuna ukutsiba nokubaleka kakhulu. Umzekelo, i-volleyball, i-basketball, kunye nabadlali be-track and field. Yiyo loo nto ibizwa ngokuba yi-"Jumper's Knee."
- Ukuqala inkqubo entsha yokuzilolonga: Ukuba ngequbuliso uqala inkqubo entsha yokuzilolonga, ingakumbi ukuba ubaleka kwiindawo eziqinileyo ezifana nesamente, uxinzelelo emadolweni akho luyanda.
- Indlela engalunganga: Ukusebenzisa iindlela zokuma ezingalunganga xa uzilolonga okanye udlala imidlalo kunokubeka uxinzelelo olungeyomfuneko kwimisipha yomzimba.
- Ubunzima bomzimba: Njengoko ubunzima bomzimba busanda, ubunzima obuthwalwa ngamadolo ethu kuyo yonke imisebenzi esiyenzayo buyanda. Oku kungaba ngunobangela wale meko.
- Ubuthathaka bemisipha: Ukuba izihlunu ezikwindawo yethanga (i-quadriceps kunye ne-hamstrings) zibuthathaka okanye ziqinile, uxinzelelo kwi-tendon ye-patellar lunokwanda.
Ugqirha udla ngokucebisa unyango lomzimba njengonyango lwesi sifo. Oku kubandakanya ukuqinisa izihlunu ezijikeleze idolo nokunceda ukugcina idolo lihamba kakuhle. Oku kungenziwa ngokuzilolonga kunye ne-knitting a knee braces.
Ukuzilolonga okunceda ukunciphisa iintlungu
Eyona nto ingcono kukuba, kukho ezinye iindlela zokuzilolonga ezilula onokuzenza ekhaya ukunceda ukulawula le ntlungu. Ezi ndlela zokuzilolonga ziqinisa izihlunu ezijikeleze idolo kwaye zonyusa ukuguquguquka kwazo.
Eyona nto ibalulekileyo: Kubaluleke kakhulu ukuthetha nogqirha wakho uze ufumane iingcebiso ngaphambi kokuba uqale le mithambo, kuba uya kukwazi ukukuxelela ukuba zeziphi imithambo ezikulungeleyo ngokusekelwe kubukhali bemeko yakho.
Kulungile, masibone ukuba zeziphi ezi ziqhelo. Khumbula, ezi zifanele zenziwe kancinci kakhulu kwaye ngolawulo. Musa ukungxama.
| Ukuzilolonga | Indlela yokwenza oku (Amanyathelo) |
|---|---|
| Ukulula kwe-Quadriceps kunye neHamstring | Kwimilenze (iiQuadriceps): 1. Lala ngesisu sakho phantsi. 2. Goba idolo elinye uze usondeze isithende sakho esinqeni sakho kangangoko unako. Bamba umlenze wakho ngesandla sakho uze uwusondeze kancinci. 3. Bamba le ndawo imizuzwana eli-10-20. Ufanele uzive ukolula kakuhle ngaphambili kwethanga lakho. Kwimisipha yemisipha: 1. Lala ujonge phantsi. Phakamisa umlenze omnye ngqo phezulu kangangoko unako. 2. Gcina amadolo akho ethe nkqo kwaye engagobanga, kwaye ubambe umva wamadolo akho ngezandla zombini okanye ngetawuli. 3. Tsala umlenze kancinci uye esifubeni. Uza kuziva ulula kakuhle ethangeni elingezantsi. 4. Bamba imizuzwana eli-10-20, uze uphinde izihlandlo ezi-2-3. |
| Ukuphakanyiswa Kwemilenze Ethe Tye | 1. Lala ujonge phantsi. Gcina umlenze obuhlungu uthe tye. 2. Qinisa izihlunu zethanga lakho uze uphakamise umlenze wakho malunga nama-45 degrees ukusuka phantsi. Musa ukugoba idolo lakho. 3. Bamba imizuzwana eyi-1-5, uze ubuyisele umlenze wakho phantsi kancinci kancinci. 4. Yenza imijikelo emi-2-3 yokuphindaphinda okuli-10. |
| Iislayidi zodonga | 1. Yima umqolo wakho ujonge eludongeni. Beka iinyawo zakho zihlukane ububanzi bamagxa kwaye zibe malunga neenyawo ezimbini phambi kodonga. 2. Goba amadolo akho kancinci uze uzithobe eludongeni. Yehla de amadolo akho agobe malunga nama-45 degrees. 3. Bamba imizuzwana emi-5, uzive ukolula kwezihlunu zakho zamathanga, ngaphandle kwentlungu emadolweni akho. 4. Buyela phezulu kancinci. 5. Yenza imijikelo emi-2-3 yokuphindaphinda okuli-10-15. |
| Ukuwa kweSquats | 1. Yima nkqo, imilenze yakho ihlukane ububanzi besinqe. 2. Gcina imilenze namadolo akho eqinile, yehla kancinci ngokungathi uhleli esitulweni. 3. Yehla kangangoko unako ngaphandle kwentlungu edolweni, uze ubuye kancinci kancinci. 4. Yenza imijikelo emi-2-3 yokuphindaphinda okuli-10. |
Ukugoba kweDolo loMlenze omnye
Lo ngumthambo onzima kancinci, ngoko ke kufuneka uwenze ngononophelo olukhulu nangokucothayo. Qala ngokubamba into efana netafile.
1. Yima ngomlenze obuhlungu, uze uphakamise omnye umlenze kancinci ubuye uphume emhlabeni.
2. Ngoku goba idolo lomlenze omiyo kancinci kancinci. Njengokungathi uza kuhlala esitulweni. Ufanele uzive ubunzima kwimisipha yethanga lakho.
3. Emva koko, tyhala ubunzima bakho emlenzeni wakho olungileyo uze ume kancinci.
4. Yenza oku izihlandlo ezili-10, kube yi-2-3.
Izinto ekufuneka uzikhumbule xa usenza olu qheliselo
I-Patellar Tendinopathy ithatha ixesha ukuphola, ngoko ke kubalulekile ukuba nomonde. Ukwenza le mithambo yonke imihla kuya kuqinisa izihlunu kwaye kuphucule ukuhamba kwamadolo.
- Phulaphula iintlungu: Ukuba iintlungu zakho edolweni ziyanda ngelixa usenza umthambo, ziyeke ngoko nangoko . Musa ukuzinyanzela.
- Qala kancinci: Musa ukuzama ukwenza okuninzi ngaxeshanye. Qala kancinci uze wandise ubungakanani imihla ngemihla.
- Ngaphambi kokuba uqalise umthambo: Ngaphambi kokuba uqale umthambo wakho, fudumeza umzimba wakho ngokwenza into elula njengokuhamba okwethutyana.
- Umkhenkce: Emva kokuzilolonga, ukufaka umkhenkce edolweni lakho malunga nemizuzu eli-15 kunokunceda ukunciphisa iintlungu kunye nokudumba.
Ukuthintela le meko, kubaluleke kakhulu ukuhlala uzifudumeza kwaye uzolule ngaphambi kokuba uzilolonge, unxibe isixhasi sedolo ukuba kuyimfuneko, kwaye wenze imithambo efanelekileyo emzimbeni yonke imihla.
Umyalezo Wokuya Ekhaya
- I-Patellar Tendinopathy (iJumper's Knee) yimeko eyenzeka kwi-tendon engaphantsi kwe-kneecap. Eyona nto ibangela uxinzelelo oluqhubekayo.
- Le meko ixhaphakile kubantu abadlala imidlalo equka ukutsiba kakhulu, njengevolibholi kunye nebhasikithi.
- Ukuzilolonga okuqinisa nokwandisa ukuguquguquka kwemisipha yethanga neyemilenze engezantsi kunokuba luncedo kakhulu ekunciphiseni iintlungu.
- Ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga, qiniseka ukuba uqhagamshelana nogqirha wakho.
- Ukuba intlungu iyanda ngexesha lokuzilolonga, yeka ngoko nangoko. Musa ukuzinyanzela ukuba uzilolonge ngexesha lentlungu.
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