Ingaba umsipha we-hamstring ongasemva kwethanga lakho ukrazukile? Makhe sithethe ngale Hamstring Injury!

Ingaba ungumlandeli wezemidlalo? Mhlawumbi udlala ikhilikithi, ibhola ekhatywayo, okanye mhlawumbi uthanda ukubaleka nokutsiba. Ngaba wakha wahlaselwa yintlungu ebukhali ngequbuliso ngasemva kwethanga lakho ngelixa udlala umdlalo? Okanye ngaba oku kwenzeke kuwe ngelixa usenza imisebenzi yakho yemihla ngemihla? Abantu abaninzi baye bahlangabezana noku. Sidla ngokukubiza oku ngokuthi "yi-pulled hamstring". Igama lezonyango lale meko ngu `(Hamstring Injury)`. Le yingozi eqhelekileyo kubadlali. Ngoko ke namhlanje siza kuthetha ngayo yonke into ngayo.

Ngamafutshane, yintoni iHamstring Injury?

Kulungile, masiqale sijonge ukuba zeziphi ezi 'Hamstrings'. Sibiza izihlunu ze 'Hamstring' ngokuthi ngamaqela amathathu amakhulu emisipha ngasemva kwethanga lakho. Ezi zihlunu zinceda kwizinto ezininzi ozenzayo ngemilenze yakho, umzekelo, ukuhamba, ukubaleka, ukutsiba, nokugoba. Ezi zihlunu zifunxa amandla amaninzi abangelwa kukubaleka nokutsiba, kwaye zikwanika umzimba wethu isantya.

Ngoko ke, ukuba kuvela amandla okanye ukutsala okukhulu kakhulu ukuba ezi zihlunu zingathwali ngequbuliso, imicu ethambileyo kwezo zihlunu inokolulwa kwaye ikrazuke. Yiloo nto siyibiza ngokuba yi-`(Hamstring Injury)` okanye `(Hamstring Strain).` Kufana nebhanti yerabha eqhekekayo xa itsalwa kakhulu.

Bulinganiswa njani ubunzima besi sifo?

Ayizizo zonke izikrweqe ezifanayo. Ezinye zincinci kakhulu kwaye ziya kuphola kwiintsuku ezimbalwa. Ezinye zinzima kakhulu kwaye zinokuthatha iinyanga ukuphola. Yiyo loo nto oogqirha bahlula imeko ibe ziindidi ezintathu eziphambili, okanye amanqanaba, ngokusekelwe kubunzima bemeko.

Ziziphi iimpawu eziphambili zoku?

Ukuba ukrokrela ukuba unesilonda esinqeni, qaphela ezi mpawu. Ayinguye wonke umntu oza kuba nazo zonke ezi mpawu. Kuxhomekeke kubukhulu besilonda.

• Intlungu ngasemva kwethanga: Olu luphawu oluphambili. Le ntlungu iyanda xa ushukumisa umlenze wakho, uzama ukubaleka, okanye ugoba.
• Ukudumba: Indawo eyonzakeleyo iya kuqala ukudumba ngokukhawuleza.
• Ukugruzuka: Emva kweeyure ezimbalwa okanye ngosuku olulandelayo, ulusu olujikeleze ingozi lunokuba luhlaza okwesibhakabhaka okanye mfusa. Oku kungenxa yokopha ngaphakathi.
• Ukuva okanye ukuva isandi esithi "click": Kwizilima ezinzima (iBanga lesi-2 nelesi-3), isandi esithi "click" sinokuvakala ngaphakathi njengoko imisipha ikrazuka.
• Ukuqaqamba kwemisipha: Imisipha isenokuziva iqinile kwaye ishukume ngequbuliso.
• Ubuthathaka bomlenze: Amandla okuthwala ubunzima emlenzeni, ukubaleka, okanye ukutsiba ayancipha.
• Ukuvakalelwa njengeqhina: Ngamanye amaxesha, inyama ekrazukileyo ingavakala njengeqhina elinamathelana lize libanjwe esandleni.
• Intlungu xa uhleli: Abanye abantu banokuva iintlungu kwindawo apho kudibana khona iimpundu namathanga, ingakumbi xa uhleli.

Kutheni sinolu hlobo lokuphazamiseka?

Ngamafutshane, oku kwenzakala kunokwenzeka nanini na xa izihlunu ze-hamstring zixinezelekile kakhulu okanye zixinezelekile. Khawuthelekelele uqala ukubaleka ngokukhawuleza, okanye ngequbuliso wolula umlenze wakho ukuze ukhabe ibhola. Oku kwenzeka rhoqo.

Kukho nezinye izinto ezininzi ezibangela umngcipheko ezichaphazela oku:

• Ukuqala umthambo ngaphandle kokuzifudumeza ngokufanelekileyo: Ukuba izihlunu azilungiswanga kakuhle ngaphambi kokuba uzilolonge, oko kukuthi, ukuba azifudunyezwanga, zinokuba sengozini yokutsalwa.
• Ukungabi namandla okuguquguquka kwemisipha: Abanye abantu banemisipha eqinileyo ekwaziyo ukutsala lula.
• Ukwanda ngequbuliso komthambo: Lo mngcipheko uphezulu ukuba awuzange uzilolonge ixesha elide uze ngequbuliso uqale ukuzilolonga ngamandla aphezulu.
• Ukungalingani kwemisipha: Ngamanye amaxesha, xa izihlunu ezingaphambili kwethanga (iiQuadriceps) zinamandla kakhulu kwaye imisipha engasemva ibuthathaka kakhulu, ukungalingani phakathi kwezi zihlunu kunokukhokelela ekwenzakaleni kwemisipha.
• Ukuwa nokutyibilika: Ukuba utyibilika emkhenkceni okanye emanzini uze ngequbuliso uqhekeke imilenze yakho, ungakrazula imisipha yakho yemisipha ngokupheleleyo.

Ugqirha uyifumana njani le nto?

Xa usiya kugqirha, into yokuqala aza kukubuza yona kukuba kwenzeke njani, luhlobo luni lwentlungu onayo, ingaba idumbile, ingaba iluhlaza okwesibhakabhaka, njl. Kubaluleke kakhulu ukubaxelela kanye kanye into obuyenza xa wawusenzakele.

Emva koko ugqirha uza kuhlola umlenze wakho.

• Jonga iindawo ezidumbileyo neziluhlaza okwesibhakabhaka.
• Ziyachukumisa kwaye zive kanye apho intlungu ikhoyo.
• Uza kucelwa ukuba ugobe kwaye wolule umlenze wakho kwiindlela ezahlukeneyo. Oku kuza kukunika umbono wamandla kunye nobubanzi bokushukuma kwemisipha yakho.

Uninzi lwexesha, olu vavanyo lomzimba lodwa lunokukunika umbono olungileyo ngengozi. Nangona kunjalo, ukuba ingozi ibonakala inzima, okanye ukuba kukho urhanelwa lokuba kukho ukwaphuka, ugqirha wakho unokukuthumela kwiimvavanyo ezongezelelweyo.

• I-Ultrasound Scan: Oku kungabona ngokucacileyo ukuba inyama ikrazukile kangakanani na kwaye nokuba kukho na igazi eliqokeleleneyo na.
• I-MRI Scan: Le yindlela ekuphela kwayo yokubona ngokucacileyo nangokuchanekileyo umonakalo kwimisipha.
• I-X-reyi: Xa inyama itsalwa, iqhekeza elincinci lethambo elinamathele kulo linokusuka. Ukuba kukho nakuphi na ukurhanelwa kokuba loo mvukelo iphukile, i-X-reyi ingayalelwa.

Iphathwa njani?

Indlela yonyango ixhomekeke kubukhulu (inqanaba) lokwenzakala kwakho. Ukulimala okuncinci (iBanga loku-1) kunokunyangeka ekhaya. Nangona kunjalo, ukwenzakala okunzulu (iBanga lesi-2 nelesi-3) ngokuqinisekileyo kufuna unyango.

Izinto onokuzenza ekhaya - indlela ye-RICE

Kubaluleke kakhulu ukwenza ezi zinto kwiiyure zokuqala ezingama-48-72 emva kokwenzakala. Oku sikubiza ngokuba yindlela ethi `RICE`.

• R - Phumla: Le yeyona nto ibalulekileyo. Phumla umlenze wakho. Musa ukwenza nantoni na ebangela intlungu. Musa ukubaleka, ukutsiba, okanye ukuphakamisa iintsimbi.
• I - Umkhenkce: Ukuze unciphise iintlungu nokudumba, songa ipakethe yomkhenkce ngelaphu uze uyifake kwindawo eyonzakeleyo imizuzu eli-15-20. Yenza oku izihlandlo ezininzi ngemini, rhoqo emva kweeyure ezi-2-3. Ungaze ufake umkhenkce ngqo eluswini.
• C - Uxinzelelo: Ukulawula ukudumba, faka ibhandeji eqinileyo elastiki. Kodwa ungayifaki ngokuqinileyo kangangokuba inciphise ukuhamba kwegazi. Ukuba umlenze wakho uba ndindisholo okanye utshintsha umbala, yikhulule kancinci ibhandeji.
• E - Ukuphakama: Gcina umlenze wakho uphezulu ngaphezu kwentliziyo yakho nanini na xa kunokwenzeka. Phakamisa umlenze wakho esitulweni xa uhleli, okanye kumqamelo xa ulele. Oku kuya kunceda ukunciphisa ukudumba.

Ukongeza, ungathatha amayeza okudambisa iintlungu njengoko ugqirha wakho ekuyalele.

Unyango lwezonyango

• Unyango Lomzimba (PT): Oku kubaluleke kakhulu xa wenzakele kakhulu. Ingcali yonyango lomzimba iya kukufundisa imithambo efanelekileyo. Le mithambo inokuphinda ivuselele amandla emisipha kunye nokuguquguquka kwayo kancinci kancinci.
• Indlela yeNyama: Ngamanye amaxesha emva kwendlela yeRICE, ugqirha angakuxelela ukuba ulandele indlela ethi `INYAMA (Ukunyakaza, Ukuzilolonga, Ukunciphisa Intlungu, Unyango)`. Oko kukuthi, ulawula iintlungu uze uqale kancinci kancinci ukushukuma nokuzilolonga. Kodwa oku kufuneka kwenziwe kuphela ngokwemiyalelo kagqirha.
• Utyando: Oku akufuneki rhoqo. Kwingozi `yeBanga lesi-3`, oko kuthetha ukuba imisipha ikrazukile ngokupheleleyo okanye ihlukane nethambo, kunokufuneka utyando ukuze ixhunywe kwakhona.

Ufanele uye nini ngokuqinisekileyo kugqirha?

Ukuba kukukruneka nje okuncinci, intlungu kufuneka iphele kwiintsuku ezimbalwa. Kodwa kwimeko efana nale, ngokuqinisekileyo kuya kufuneka ubone ugqirha.

• Ukuba unentlungu enzima kangangokuba awukwazi ukuhamba.
• Ukuba indawo eyonzakeleyo idumbile kakhulu kwaye ijike yaba luhlaza okwesibhakabhaka.
• Ukuba umlenze wakho uyarhawuzelela okanye awunamvakalelo.
• Ukuba uvile isandi esithi "tock".
• Ukuba intlungu ayipheli emva kweentsuku ezimbalwa zonyango lwasekhaya.

Kuza kuthatha ixesha elingakanani ukuba oku kuphiliswe ngokupheleleyo?

Ixesha elithathayo ukuze oku kwenzeke lixhomekeke ngokupheleleyo kubukhulu besifo.

• Ibanga loku-1: Ingaphucuka malunga neveki okanye ezimbini.
• Ibanga lesi-2: Inokuhlala iiveki ezimbalwa ukuya kwinyanga okanye ezimbini.
• Ibanga lesi-3: Kungathatha iinyanga ezininzi ukuba uphile ngokupheleleyo. Ukuba kufuneka utyando, kungathatha ixesha elide nangakumbi.

Eyona nto ibalulekileyo kukuthatha ixesha lakho kwaye unike umzimba wakho ixesha lokuphola. Ungabuyeli ekubalekeni okanye ekudlaleni imidlalo de ugqirha wakho okanye ingcali yezonyango ithi, "Kulungile, ungakwenza ngoku." Ukuba ungxama, unamathuba amaninzi okulimala kwakhona. Ukuba wenza njalo, kunokuba kubi kakhulu kunokulimala kokuqala.

Ngexesha lokuphiliswa, kufuneka uqale kancinci kancinci ukuzilolonga. Ungaqala ngokuhamba kuqala, uze emva koko ugijime. Yonke into mayibe kwinqanaba elingenabuhlungu.