Ngaba ukhathazwa ziintlungu zegxalaba okanye zesinqe? Nazi iindlela zokuzilolonga ezilungileyo ze-labrum ekrazukileyo!

Ngaba wakha waziva intlungu ebukhali egxalabeni lakho xa ngequbuliso uphakamisa isandla sakho ukuze uphose ibhola ngelixa udlala ikhilikithi? Okanye, ngaba ukhe wakhathazwa yintlungu evela kwithambo lakho lesinqe ngaphandle kwesizathu esicacileyo? Ngamanye amaxesha unobangela wolu hlobo lwentlungu unokuba kukukrazuka kwenxalenye ye-cartilage ngaphakathi kwamalungu ethu. Kwisayensi yezonyango, oku sikubiza ngokuba yi-"Labrum Tear", oko kuthetha ukukrazuka kwi-labrum. Abantu abaninzi bayoyika xa besiva eli gama, kodwa ukuba unolwazi olufanelekileyo ngalo kwaye wenza izinto ezifanelekileyo, ungayilawula kakuhle le meko. Makhe sithethe ngale nto namhlanje.

Ngamafutshane, yintoni le Labrum?

Cinga ngamagxa ethu egxalabeni nasesinqeni njengeengxangxasi ezidibanisa ibhola nesokhethi. Ukuthintela amathambo akweli gxalabeni ukuba angakhuhlani kwaye ukugcina ingxangxasi izinzile, kukho indandatho eqinileyo ye-cartilage ejikeleze loo ngqayi. Loo ndandatho ibizwa ngokuba yi-labrum .

Ngamafutshane, kufana neentsimbi zerabha emnyango wemoto. Igcina ucango luqinile, njengefreyimu, ngelixa i-labrum inceda ukugcina ibhola lelungu lethu lizinzile ngaphakathi kwikomityi. Le labrum inokukrazuka ngexesha lemidlalo, kwingozi, okanye ngenxa yotshintsho olwenzeka ngokuhamba kweminyaka.

Kukho iintlobo ezimbini eziphambili ze-labrum krazula egxalabeni.

• I-SLAP tear: Kule meko, inxalenye ephezulu ye-labrum ikrazukile.
• I-Bankart tear: Kule meko, umphambili, inxalenye esezantsi ye-labrum ikrazukile.

I-labrum ingakrazuka kwi-hip joint ngendlela efanayo. Le meko ingathatha naphi na ukusuka kwiinyanga ezimbalwa ukuya kunyaka ukuze iphole. Ngoko ke, kufuneka ube nomonde kakhulu xa unyanga oku.

Ukuzilolonga Ukunceda Nge-Torn Hip Labrum

Olu qheliselo kufuneka lwenziwe kancinci kakhulu kwaye lulawuleke . Ukuba uziva iintlungu, yeka ngoko nangoko.

1. Ukuzilolonga nge-Deadlift yoMzila omnye

Oku kuya kuziqinisa izihlunu zakho zesinqe kwaye kuphucule ibhalansi yakho. Zama oku ngaphandle kobunzima kuqala.

• Inyathelo 1: Yima uthe nkqo, iinyawo zakho zihlukane ububanzi besinqe. Ukuba ukhetha, bamba i-dumbbell ekhaphukhaphu ngesandla esinye. Nyathela umlenze kwicala elo ngasemva kancinci.
• Inyathelo lesi-2: Ngoku gobela phambili ezinqeni. Njengoko ingalo enobunzima ihla, phakamisa umlenze ongasemva ngqo ngasemva. Ukuba kunokwenzeka, phakamisa umlenze ude ulingane nomgangatho. Ukuba unengxaki yokugcina ibhalansi, gcina iinzwane zomlenze ongasemva zisezantsi.
• Inyathelo lesi-3: Buyela kancinci kwindawo yokuqala. Phinda oku izihlandlo ezili-12-20.
• Inyathelo lesi-4: Ngoku yenza okufanayo kwelinye icala. Yenza oku iiseti ezi-2-3, iintsuku ezininzi ngeveki.

2. Ukuzilolonga Ukuhamba Ngaphambili Nasecaleni

Oku kuvula kakuhle isinqe kwaye kwandisa ukuqina kwemisipha.

• Inyathelo 1: Beka ibhendi yokumelana ngaphezu kwamaqatha akho. Ngoku goba amadolo akho kancinci uze ubuyisele izinqe zakho kwindawo yokuqubha kancinci.
• Inyathelo lesi-2: Uhleli kwindawo efanayo, hamba phambili ngeenyawo ezili-15-20. Phumla imizuzwana engama-30.
• Inyathelo lesi-3: Buyela kwindawo yokuqubha uze uhambe iimitha ezili-15-20 ujikeleze. Phumla imizuzwana engama-30.
• Inyathelo lesi-4: Ngoku hamba ngendlela efanayo uye kwelinye icala. Yenza oku kwiiseti ezi-2-3.

3. Ukuzilolonga ngeempukane ezifileyo

Oku kuya kukunceda uqinise umqolo wakho kunye nemisipha engaphakathi ngaphandle kokubeka uxinzelelo emanqeni akho.

• Inyathelo 1: Lala ujonge phantsi. Goba amadolo akho ukuya kuma-90 degrees uze uwaphakamise. Phakamisa iingalo zombini ngokuthe nkqo.
• Inyathelo lesi-2: Qinisa izihlunu zesisu sakho uze ulungise umlenze wakho wasekunene kancinci uze uwuthobe, ngelixa ubuyisela ingalo yakho yasekhohlo ngqo phezu kwentloko yakho.
• Inyathelo lesi-3: Buyela kwindawo yokuqala uze wenze okufanayo ngomnye umlenze nengalo.
• Inyathelo lesi-4: Yenza iiseti ezi-3 zokuphindaphinda ezili-12-20 kwicala ngalinye.

Ukuzilolonga ukunceda nge-labrum egxalabeni ekrazukileyo

Kufuneka ulumke kakhulu xa usenza umthambo wamagxa. Ukuba uziva nentlungu encinci, yeka ngoko nangoko .

1. Ukolula umzimba onqamlezileyo

Oku kuya kolula izihlunu eziqinileyo egxalabeni lakho.

• Inyathelo 1: Lala ngecala. Goba amadolo akho kunye namaqatha akho. Gcina igxalaba lakho elingezantsi kunye nengqiniba yakho kwi-engile ye-90-degree.
• Inyathelo lesi-2: Ngoku ngesinye isandla sakho, bamba ingqiniba yengalo engezantsi uze uyitsale kancinci esifubeni sakho. Ufanele uzive ukolula ngasemva okanye ecaleni kwegxalaba lakho. Bamba malunga nemizuzwana engama-30.
• Inyathelo lesi-3: Yenza okufanayo kwelinye icala. Yenza oku yonke imihla, kusasa nasebusuku.

2. Ukuzilolonga Ukugoba Amagxa

Oku kuyaqinisa izihlunu zamagxa ngelixa kunciphisa uxinzelelo kwi-labrum ekrazukileyo.

• Inyathelo 1: Lala ngecala. Bamba i-dumbbell elula engalweni yakho engasentla. Gcina ingqiniba yakho ithe tye kwaye ingalo yakho ihambelane nomgangatho.
• Inyathelo lesi-2: Phakamisa ingalo yakho kancinci ngaphezu kwentloko yakho, uze uyihlise phantsi phantsi kolawulo.
• Inyathelo lesi-3: Yenza oku izihlandlo ezili-12-20.
• Inyathelo lesi-4: Phinda kwelinye icala. Kungcono ukwenza iiseti ezi-2-3.

3. Umthambo wokuJikelezisa oDiagonal External

Oku kuyayomeleza imisipha ye-rotator cuff, enceda ekushukumiseni igxalaba.

• Inyathelo 1: Yima nkqo uze ubambe ibhendi yokumelana ngesandla esinye. Bopha elinye icala lebhendi kwindawo eqinileyo kwindawo ethile elingana nesinqe.
• Inyathelo lesi-2: Qala ngokubeka isandla sakho kufutshane nepokotho engaphambili yesandla esichaseneyo. Gcina ingqiniba yakho igobile kuma-90 degrees.
• Inyathelo lesi-3: Ngoku qinisa izihlunu uze ujikelezise ingalo ngaphandle emzimbeni wonke. Yima imizuzwana eli-1-2, uze ubuyele kancinci kwindawo yokuqala.
• Inyathelo lesi-4: Yenza izihlandlo ezili-12-20.
• Inyathelo lesi-5: Phinda kwelinye icala. Yenza iiseti ezi-3.

Lumka ngakumbi ngezi zinto xa uzilolonga.

Ukukrazuka kwe-labrum yimeko ethintela intshukumo yakho kwaye ibangela iintlungu eziqatha, ngoko ke kubalulekile ukumamela umzimba wakho xa uzilolonga.

• Phulaphula iintlungu: Ukuba ufumana iintlungu ezibukhali neziqatha ngelixa usenza umthambo, yeka ngoko nangoko.Intetho ethi "Akukho ntlungu, akukho nzuzo" ayisebenzi koku.
• Qala kancinci: Musa ukuzama ukwenza okuninzi ngaxeshanye. Qala kancinci uze wongeze kancinci kancinci umthambo njengoko uziva ukhululekile.
• Ingcebiso kagqirha: Ukuba intlungu yakho iyanda, kwaye awukhululeki ngokufaka ii-ice packs okanye ukusebenzisa ii-painkillers (umz. ii-NSAIDs) ezichazwe ngugqirha wakho, musa ukuchitha ixesha kwaye udibane nogqirha wakho kwakhona . Uza kukuthumela ukuze ufumane unyango olongezelelweyo.