Ngaba nawe ngequbuliso ujika iqatha lakho xa uhamba esitalatweni, unyuka okanye uhla izinyuko, okanye umile nje? Okanye ngaba uziva intlungu okanye ukuqina okuncinci okuqala ngaphandle kwendawo yeqatha de iqatha liqonde? Ezi ziingxaki eziqhelekileyo kubantu abaninzi kwilizwe lethu. Abanye abantu abayinaki kangako le nto. Bacinga nje, "Ndiphinde ndajika umlenze wam." Kodwa oku kujika rhoqo kweqatha kunye nentlungu ehamba nalo kusenokusinika umbono ngento ebalulekileyo. Obo bubuthathaka bomsipha 'wePeroneus Longus' emlenzeni wethu.
Yintoni uPeroneus Longus? Masiyiqonde ngokulula.
Kulungile, ngoku mhlawumbi ucinga, hayi indlela eli gama lingaqhelekanga ngayo eli. I-Peroneus Longus sisihlunu esibaluleke kakhulu esiqala ngaphandle komlenze wethu, ngaphantsi nje kwedolo, emathangeni, size sidlule eqakaleni ukuze sidibane nonyawo. Ukuchaneka, iqala phezulu kwethambo elincinci (i-fibula) ngaphandle kwethambo lethu.
Cinga ngayo njengebhanti yerabha eqinileyo enamathele emlenzeni wethu. Esi sihlunu sinemisebenzi emithathu ephambili:
1. Ukushukuma kweqatha: Esi sihlunu sinceda xa sijikeleza amaqatha ethu ngasemva nangaphambili, naxa siphakamisa kwaye sihlisa amaqatha ethu.
2. Ukunceda ukugoba unyawo: Oku kunceda ukugoba unyawo luye ezantsi nangaphandle.
3. Ukugcina ibhalansi: Le misipha idlala indima enkulu ekusigcineni sime nkqo kwaye singathambeki ecaleni ngelixa sihamba, sibaleka, okanye sima, ingakumbi kumhlaba ongalinganiyo.
Ngamafutshane, iPeroneus Longus liqhawe elithuleyo elisebenzela ukugcina ulungelelwano lomzimba wakho.
Ziziphi iingxaki ezinokunxulunyaniswa nale misipha?
Xa esi sihlunu siba buthathaka, okanye senzakala ngenxa yokusetyenziswa kakhulu, iingxaki ezahlukeneyo zinokuvela. Makhe sijonge ukuba ziyintoni na.
| Igama Lokwenzakala | Ngamafutshane... (Ingcaciso elula) |
|---|---|
| I-Peroneal Tendonitis | Ukudumba kunye nentlungu kwi-tendon edibanisa izihlunu nonyawo. Oku kuqhelekile kubadlali bezemidlalo nakwabo bahamba imigama emide. |
| Ukutyumza iqatha | Xa iqatha lijika ngequbuliso lingena ngaphakathi, esi sihlunu kunye nemisipha enxulumene naso ngaphandle iyatsalwa. |
| Uxinzelelo lweMisipha | Umsipha owoluliweyo kakhulu ngenxa yesenzo esikhawulezileyo. |
| Ukuxhatshazwa kweTendon | I-tendon edibanisa izihlunu ne-tendon ikhutshwa endaweni yayo. Le yimeko enzulu ngakumbi. |
| I-Os Peroneum Syndrome | Intlungu enxulunyaniswa nethambo elincinci elongezelelweyo (os peroneum) ngaphakathi kwi-tendon yale msipha. |
Uyabona, akunjalo? Nokuba ucinga nje ukuba "umlenze wakho ujijekile," kunokubakho izizathu ezahlukeneyo emva koko. Yiyo loo nto kubaluleke kangaka ukugcina esi sihlunu siqinile.
Ukuzilolonga okulula ukuqinisa umsipha wePeroneus Longus
Injongo ephambili yokuqinisa le misipha kukuphucula ulungelelwano kunye nokuthintela ukwenzakala kwixesha elizayo. Ukuba sele ululama emva kokwenzakala, le mithambo ingasetyenziselwa ukunceda kwinkqubo yokuchacha. Uninzi lwezi mithambo lunokwenziwa ekhaya ngaphandle kwezixhobo ezongezelelweyo.
1. Indlela yeNgqekembe (Ukuphakamisa izithende zekota)
Lo ngumthambo olula onokuyenza naphi na. Nangona igama lisithi "ikota", ungasebenzisa ingqekembe efana nengqekembe ye-rupee ezi-5.
- Inyathelo 1: Yima emva kwesitulo izandla zakho zibekwe ngasemva kwesitulo. Beka ingqekembe phantsi kwethambo phantsi kobhontsi omkhulu (i-metatarsal yokuqala) wonyawo olunye.
- Inyathelo lesi-2: Bamba isitulo, uzilinganisele, uze uphakamise omnye umlenze wakho usuke emhlabeni kancinci. Ubunzima bakho obupheleleyo ngoku busemlenzeni ophezu kwengqekembe.
- Inyathelo lesi-3: Phakamisa isithende sakho kancinci ngaphezu komhlaba. Ngelo xesha, cinezela ingqekembe ngokuqinileyo emhlabeni, ithambo liphantsi kobhontsi wakho omkhulu. Bamba imizuzwana emi-3-5.
- Inyathelo lesi-4: Ngaphandle kokushukumisa iqatha lakho, yehlisa isithende sakho kancinci ubuyele ezantsi.
Zama ukwenza oku izihlandlo ezi-8-10 kwicala ngalinye, imijikelo emi-2 okanye emi-3 ngolo hlobo.
Iinguqu: Ukuba oku kunzima kakhulu, endaweni yokuphakamisa umlenze omnye, gcina iinyawo zombini zimi phantsi kwaye uphakamise izithende zombini ngaxeshanye. Ubunzima kufuneka busasazwe ngokulinganayo kumacala omabini. Ungakwenza oku uhleli esitulweni.
2. Indlela yebhendi yerabha (Ukuphakamisa isithende ngebhendi)
Oku kufana nomthambo ongasentla, kodwa apha udinga ibhendi yokuxhathisa.
- Inyathelo 1: Njengakwisenzo esingentla, yima emva kwesitulo ubeke ingqekembe phantsi kwe-metatarsal yokuqala yonyawo olunye. Ngoku beka isiphelo esinye sebhanti yerabha embindini wonyawo uze usonga esinye isiphelo ecaleni, kude nomzimba wakho (umz., ujikeleze umlenze wetafile).
- Inyathelo lesi-2: Bamba esitulweni, uzilinganisele, uze ubeke bonke ubunzima bakho kuloo mlenze.
- Inyathelo lesi-3: Ngokuchasene nokutsalwa yibhanti yerabha, gcina iqatha lakho lithe tye uze uphakamise isithende sakho kancinci. Cinezela ingqekembe ngokuqinileyo kwithambo elingaphantsi kobhontsi wakho omkhulu. Bamba imizuzwana emi-3-5.
- Inyathelo lesi-4: Yehlisa izithende zakho kancinci kancinci.
Yenza oku izihlandlo ezi-8-10 kwicala ngalinye, imijikelo emi-2-3.
3. Ukuguqulwa kweqatha/kweenyawo
Ukujika unyawo lubheke ngaphandle ukusuka emzimbeni okwiqakala. Ngokukodwa, uzwane lwakho oluncinci lujonge ngaphandle naphezulu. Oku kuyawuqinisa ngokwenene umsipha wePeroneus Longus.
- Inyathelo 1: Hlala phantsi imilenze yakho ithe tye. Beka itawuli okanye ibhendi yokumelana ezantsi kweenyawo zakho, ngaphantsi nje kweenzwane zakho.
- Inyathelo lesi-2: Ngoku jika iinyawo zakho zibheke phambili kancinci ngelixa uzitsala emacaleni.
- Inyathelo lesi-3: Buyisela iinyawo zakho kancinci embindini.
- Inyathelo lesi-4: Yenza oku izihlandlo ezili-12-20, imijikelo emi-2-3.
Ukuba usebenzisa itawuli, ungayenza njengomthambo we-isometric. Oko kukuthi, cinezela unyawo lwakho luphume, ubambe imizuzwana engama-30, uze ulukhulule. Yenza oku izihlandlo ezi-2-3 kwicala ngalinye.
4. Ukulinganisela kwiNyawo enye
Olu lolunye lwezona ziqhelo zilula nezisebenzayo. Omnye wemisebenzi ephambili yesihlunu sePeroneus Longus kukugcina ibhalansi. Ngoko ke olu qheliselo luphucula kakhulu loo mandla.
- Inyathelo 1: Yima kufutshane netafile okanye ikhawuntara uze uphakamise umlenze omnye emhlabeni. Sebenzisa izihlunu ezisezantsi komlenze osemhlabeni ukuze ugcine ibhalansi.
- Inyathelo lesi-2: Bamba le ndawo imizuzwana engama-30.
Phinda oku izihlandlo ezi-2-3 kumacala omabini.
Iinguqu: Ukuba ufuna ukwenza oku kube nzima ngakumbi, ungakwenza umi phezu kwento ethambileyo, njengomqamelo, okanye ngokuvala amehlo akho, okanye ngokuphakamisa izandla zakho.
Izinto ekufuneka uzikhumbule xa usenza olu qheliselo
Khumbula, ukuba uyaphola emva kokwenzakala, kufuneka uqale kancinci kakhulu. Injongo yakho mayibe kukuqinisa izihlunu ngaphandle kokuzenzakalisa ngakumbi. Ngoko ke qala ngokuphindaphinda okuncinci kwaye kancinci kancinci wandise ukuphindaphinda.
Okubaluleke kakhulu: Ukuba ufumana iintlungu ezinganyamezelekiyo ngelixa usenza olu qheliselo, ukuba uziva ubuthathaka emlenzeni wakho, okanye ukuba intlungu ibonakala isanda,Qiniseka ukuba ubona ugqirha wakho ukuze akunike ingcebiso. Ungadinga uncedo lwengcali ye-physiotherapist.
Ukuba wongeza ezi ziqhelo zilula kwimisebenzi yakho yemihla ngemihla, ngokuqinisekileyo uya kukwazi ukususa ukuqengqeleka kweqakala rhoqo kunye neentlungu ezinxulumene noko, kwaye ube nemilenze eqinileyo nezinzileyo.
Umyalezo Wokuya Ekhaya
- I-Peroneus Longus sisihlunu esikwi-back shin yakho esibalulekileyo ekulinganiseni umzimba kunye nokuhamba kweqakala.
- Ukuba uhlala uqengqa iqatha lakho, unobangela usenokuba bubuthathaka kwesi sihlunu.
- Esi sihlunu sinokomelezwa ngokwenza umthambo olula onokwenziwa ekhaya (ukuphakamisa izithende, ukujika, ukulinganisela).
- Qala kancinci xa uqala umthambo. Mamela umzimba wakho.
- Ukuba intlungu iyanda okanye ayinyamezeleki ngexesha lokuzilolonga, yeka ngoko nangoko kwaye ucele iingcebiso kugqirha wakho.
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