Ngaba wakha waziva iintlungu ezinganyamezelekiyo ezinyaweni zakho xa uvuka ebhedini kusasa? Okanye ngaba uneentlungu emaqatheni xa uhamba okanye ubaleka okwethutyana? Asicingi kakhulu ngeenyawo zethu kubomi bethu bemihla ngemihla, akunjalo? Kodwa ezi nyawo zithwala ubunzima bomzimba wethu wonke kwaye zisithwala ukusuka kwenye indawo ukuya kwenye. Ngoko ke, amathambo amaninzi amancinci kwezi nyawo adibene kwaye abanjwe ndawonye njengenkqubo eqinileyo yizicubu ezikhethekileyo ezibizwa ngokuba yi-ligaments . Ke namhlanje, kweli nqaku, siza kuthetha ngayo yonke into malunga nale ligaments, ebaluleke kakhulu kwimpilo yeenyawo zakho.
Ngamafutshane, zithini ezi ligaments ezisezinyaweni?
Khawucinge ukuba unyawo lwakho lwenziwe yinqwaba yezitena ezincinci (amathambo). Ukuba uzishiya nje ezi zitena, ziya kuwa, akunjalo? Iiligamenti zifana neebhanti eziqinileyo ezibamba ezo zitena kunye kwaye zihlale zomelele.
Ngamafutshane, ii-ligaments ziingqokelela eziqinileyo, ezixineneyo zezicubu ezidibanisa amathambo ahlukeneyo enyaweni lakho. Ngaphandle kwazo, iinyawo zethu bezingayi kuba nasimo, kwaye amathambo ebengayi kubanjwa kunye. Ezi ligaments ziqinisa iinyawo zethu kwaye zinike inkxaso kwi-arch enyaweni.
Ezi ligaments zinemisebenzi emininzi ephambili:
- Inceda ukugcina amathambo ekwindawo yawo: Le mixokelelwane inceda ukugcina onke amathambo angama-26 enyaweni kwindawo yawo efanelekileyo.
- Ithintela iqatha ekuqengqelekeni: Le misipha ikhusela kwaye igcina iqatha lingaqengqeleki ngequbuliso xa sihamba okanye sibaleka.
- Igcina amalungu eqinile: La malungu abalulekile ekugcineni amalungu abalulekileyo, ingakumbi amalungu eqakala, eqinile kwaye eqinile.
Sihlala sicinga ngezi ligaments xa sijikajika okanye sinentlungu ezinyaweni zethu. Ngethamsanqa, uninzi lwale mingxunya lunokunyangeka ngokuphumla kunye nonyango olulula.
Ziziphi ii-ligaments eziphambili ezinyaweni zethu?
Ekubeni sineethambo ezingama-26 ezinyaweni zethu zodwa, kukho inani elikhulu lee-ligaments ezidibanisa la mathambo. Makhe sifunde kancinci ngezinye zazo.
- I-Plantar calcaneonavicular ligament: Eyaziwa ngokuba yi -spring ligament , le yeyona ligament inamandla kakhulu ezinyaweni zethu. Idibanisa amathambo eqakala kunye neenyawo. Le ligament inika imilo kwi-arch yonyawo lwakho kwaye inceda ukuxhasa ubunzima bomzimba wakho wonke. Cinga ngayo, xa wehla ngezinyuko, ubaleka, okanye utsiba, ukothuka emhlabeni... Oku kunceda ekukhuselekeni kuloo nto.
- I-ligament ye-calcaneocuboid:Le ligament idibanisa ithambo lesithende sakho namanye amathambo enza i-arch yonyawo lwakho (amathambo e-tarsal).
- Iiligaments zeLisfranc: Ezi ziphakathi kweenyawo zakho, ngaphantsi nje kwejoyinti yeLisfranc kwi-midfoot.
Ngowuphi owona msebenzi ubalulekileyo wale mixokelelwane?
Njengoko besitshilo ngaphambili, owona msebenzi uphambili nobaluleke kakhulu wemisipha enyaweni kukugcina i-arch yonyawo lwakho izinzile kwaye yomelele. Le arch yenziwe ngamathambo, i-ligaments, kunye ne-tendon. Kungenxa yale arch ukuba iinyawo zethu zinemilo kunye nolwakhiwo lwazo olwahlukileyo.
Ukongeza, ezi ligaments zenza omnye umsebenzi obaluleke kakhulu.
Njengezixhobo zokufunxa umothuko emotweni, ezi ligaments zifunxa umothuko oviwa yimizimba yethu ngalo lonke inyathelo esilithathayo. Zizo ezikhusela amalungu namathambo ethu ngokunciphisa impembelelo emhlabeni njengoko sihamba, sibaleka, kwaye sitsiba.
Ezi ligaments zenziwe ngezicubu ezidityanisiweyo eziqinileyo, kodwa ezithambileyo, zityebile kwi-protein collagen . Yiyo loo nto zikwazi ukumelana noxinzelelo olungaka.
Iimeko eziqhelekileyo ezichaphazela imisipha yonyawo
Njengeminye imisipha emizimbeni yethu, imisipha ekwiinyawo zethu inokolulwa, ihlulwe, okanye ikrazuke. Abantu abadlala imidlalo equka ukujika ngequbuliso, ukubaleka, okanye ukutsiba (umzekelo, ibhola yomnyazi, ibhola ekhatywayo, kunye nokudanisa) basengozini enkulu yokwenzakala kwezi zinto.
Kufuneka silumke kancinci ngezi meko.
| Imeko | Ingcaciso Elula |
|---|---|
| I-Plantar fasciitis | Le yeyona ngxaki ixhaphakileyo echaphazela imisipha yonyawo kwaye yeyona nto iphambili ebangela intlungu yesithende.Oku kubangelwa kukudumba kwe-ligament etyebileyo ebizwa ngokuba yi-"plantar fascia" ebaleka ezantsi kwenyawo. Uphawu oluphambili ziintlungu eziqatha, ingakumbi xa uqala ukuphuma ebhedini kusasa. |
| Ukukruneka kwemisipha yeenyawo | Le meko inokubangelwa kukujika unyawo lwakho ngequbuliso ngaphakathi okanye ngaphandle okanye ukuqengqeleka kweqatha lakho. Oku kudla ngokuvela xa iqatha liqhekeka. Iimpawu ziquka intlungu ekhawulezileyo, ukudumba, kwaye ngamanye amaxesha ukukrweleka. |
| Ukulimala eLisfranc | Oku kukwenzakala kweenyawo eziphakathi. Ukuwa ngequbuliso okanye ukukruneka kweqakala kunokubangela ukuba amathambo ejoyinti yeLisfranc aphuke kwaye imisipha enxulumene nayo ikrazuke. Oku kungaba yingozi enkulu. |
| Iinyawo ezithe tyaba | Abanye abantu banokuzalwa benale meko. Kodwa ngamanye amaxesha, le meko inokubakho ngenxa yokuba imisipha kunye nemisipha ekwi-arch yenyawo yoluliwe, ikrazuke, kwaye idumbe. Oku kunokubangela iintlungu ezinyaweni xa uhamba. |
Sizigcina njani imisipha yeenyawo zethu isempilweni?
Bathi, “Ukuthintela kungcono kunokunyanga.” Ngoko ke kungcono ukuthintela ezi ngxaki ngaphambi kokuba zenzeke. Isizathu esiphambili sokwenzakala kwemisipha enyaweni bubuthathaka bemisipha ejikeleze iqatha. Ngoko ke, kubaluleke kakhulu ukuqinisa imisipha ezizinzisayo nezixhasa iqatha.
Ukongeza, unokucinga ngezi zinto:
- Lumka: Ukuba usandul’ ukuqala ukuzilolonga, ungazinyanzeleli kakhulu ngaxeshanye. Yandisa kancinci ixesha kunye nobunzima bokuzilolonga kwakho. Kubalulekile nokuba uzifudumeze ngaphambi kokuba uqale kwaye uzipholise emva koko.
- Musa ukwenza into efanayo ngalo lonke ixesha: Xa usenza uhlobo olufanayo lomsebenzi yonke imihla (umz., ukubaleka kuphela), uqhubeka nokubeka uxinzelelo kwiindawo ezifanayo zonyawo lwakho. Ngoko ke xuba imisebenzi yakho. Ukuba ubaleka ngenye imini, yenza into efana nokudada okanye ukukhwela ibhayisekile ngolunye usuku.
- Nxiba izihlangu ezifanelekileyo: Oku kubaluleke kakhulu.Nxiba izihlangu ezibonelela ngenkxaso entle yegophe kwaye zibotshelelwe kakuhle. Kuphephe ukunxiba izihlangu ezindala nezigugileyo. Abanye abantu banokufuna ukusebenzisa i-orthotics eyenzelwe ngokukodwa, njengoko ugqirha ebayalele.
Ndifanele ndimbone nini ugqirha?
Iintlungu zeenyawo azifanele zithathwe lula. Ngenxa yokuba iinyawo zethu zithwala ubunzima bomzimba wethu wonke, ukuba asizinanzi iintlungu, ingxaki inokuba nkulu ngakumbi.
Ukuba unayo nayiphi na kwezi mpawu zingezantsi, bona ugqirha wakho ngoko nangoko.
Ukuba intlungu inzima kangangokuba awukwazi ukunyanzela umlenze wakho ukuba utyebe .
Ukuba unentlungu enganyamezelekiyo okanye ukudumba okugqithisileyo emva kokujija iqatha lakho.
Ukuba unentlungu engapheliyo esithendeni (ingakumbi kusasa).
Ukuba uziva uthambile phantsi kwe-arch yonyawo lwakho .
Xa ubona ugqirha, uza kukubuza imibuzo aze ahlole unyawo lwakho. Ukuba kuyimfuneko, banokukucebisa ukuba wenze iimvavanyo ezifana ne-X-ray okanye i-ultrasound scan. Ngoko ke, ungoyiki ukufuna ingcebiso kagqirha ngokukhawuleza ukuba uneengxaki.
Umyalezo Wokuya Ekhaya
- Iiligamenti ezinyaweni ziintambo eziqinileyo zezicubu ezidibanisa amathambo eenyawo zethu.
- Ezi zixhasa umqolo weenyawo zethu, zinceda ekuxhaseni ubunzima bomzimba kwaye zikwazi ukufunxa ukothuka kokuhamba.
- Izinto ezifana neentlungu zeenyawo, iintlungu zesithende, kunye nokukruneka kweqakala zinokuba ziingxaki ezinxulumene nemisipha.
- Uninzi lwezi ngxaki zinokuthintelwa ngokunxiba izihlangu ezifanelekileyo, ukuzilolonga rhoqo, nokugcina izihlunu zomelele.
- Ukuba unentlungu enganyamezelekiyo, ukudumba, okanye imeko apho ungakwazi ukuthwala ubunzima bonyawo lwakho, musa ukuchitha ixesha kwaye ngokuqinisekileyo bonana nogqirha wakho.
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