Ngaba nawe unokwenzakala kwi-hamstring? Masifunde ngako.

Ngaba ngamanye amaxesha uziva intlungu ebukhali ngasemva kwethanga lakho xa udlala imidlalo, ubaleka, utsiba, okanye usenza into ngequbuliso? Okanye ngaba ngequbuliso uva isandi esithi "pop" uze ungakwazi nokuwulungisa umlenze wakho? Oku sihlala sikubiza ngokuba kukwenzakala kwe-hamstring , okanye ukutsalwa kwemisipha ye-hamstring. Makhe sithethe ngale nto ngeenkcukacha ezithe vetshe namhlanje.

Zithini ezi hamstrings? (Zithini iiHamstrings?)

Ngamafutshane, iihamstrings ngamaqela amathathu amakhulu emisipha ngasemva kwethanga lakho . Ezi zezinye zezona zihlunu zinkulu nezinamandla ethangeni lakho. Ezi zihlunu zehamstring zinceda kwiintshukumo ezininzi esizenzayo ngemilenze yethu, njengokubaleka , ukutsiba, ukugoba, kunye nokuquleka . Ngenxa yokuba zinamandla amaninzi kwaye zifunxa amandla amaninzi, zisengozini yokwenzakala kunezinye izihlunu. Cinga ngako, xa ubaleka ngequbuliso ngokukhawuleza ukuze ubambe ibhola ngelixa udlala ikhilikithi, okanye xa ubaleka emva kwebhasi, ezi zihlunu zikunceda ukukunika eso santya.

Ngaba kukho amanqanaba ahlukeneyo okwenzakala kwemisipha yethanga? (Amanqanaba okwenzakala kwemisipha yethanga)

Ewe, kunjalo. Oogqirha bahlulahlula ukwenzakala kwemisipha ngokusekwe kumonakalo owenziweyo kwisihlunu kunye nokuba sikrazuke kangakanani. Kukho amanqanaba amathathu aphambili:

• Ibanga loku-1: Eli lelona nqanaba liphantsi. Imicu yemisipha ikrazukile kancinci. Nangona kungekho ntlungu ingako, ungaziva ungakhululekanga kwaye uqinile. Usenokukwazi ukuqhubeka nokudlala imidlalo, kodwa intlungu iza kuza kamva.
• Ibanga lesi-2: Olu lonzakala oluphakathi. Kukho ukukrazuka okukhulu kwemisipha (ukukrazuka okungaphelelanga). Intlungu inzima, kwaye ukuhamba kunzima. Kusenokuba kukho ukudumba kunye nokukrweleka. Ngeli xesha, umdlali kufuneka ayeke ukudlala.
• Ibanga lesi-3: Eli lelona nqanaba linzima kakhulu. Apha izihlunu zikrazukile ngokupheleleyo. Kusenokuba kukho iintlungu eziqatha, ukudumba okukhulu, kunye nobunzima bokusebenzisa umlenze. Usenokungakwazi nokuma umlenze unzima.

Zithini iimpawu ze-hamstring etsaliweyo? (Iimpawu ze-Hamstring etsaliweyo)

Ukuba utsala i-hamstring, unokufumana enye okanye ngaphezulu kwezi mpawu. Ezi mpawu ziya kwahluka ngokuxhomekeke kubukhulu bokwenzakala.

• Intlungu ebukhali nekhawulezileyo ngasemva kwethanga.
• Ungaphawula iqhuma okanye ukudumba kwimisipha okanye uzive esandleni sakho.
• Ukugruzuka (utshintsho kumbala wolusu ube luhlaza okwesibhakabhaka okanye omfusa emva kweeyure ezimbalwa emva kokwenzakala).
• Uvakalelo "lokuqaqamba" (oku kuxhaphake kakhulu kwizilonda ezinzima, oko kukuthi, ibanga lesi-2 okanye lesi-3).
• Ukushukuma kwemisipha`(ukuqaqamba kwemisipha)` - Oku kuthetha ukuba izihlunu zivakala ngathi ziyaqhubeka ziqina kwaye zishukuma.
• Ukuziva ukuqina kwemisipha , ingakumbi kusasa.
• Intlungu ngasemva kwethanga , ingakumbi xa ujika umlenze, ugoba idolo, unyuka izinyuko, okanye ubaleka.
• Intlungu apho kudibana khona iimpundu namathanga xa uhleli (intlungu inokuphela xa ungafaki ubunzima kwelo cala).
• Ukudumba.
• Ukuthamba xa kuchukunyiswa .
• Ubunzima bokushukumisa umlenze, ukuwulula, okanye ukuwenza uqonde ngokupheleleyo idolo.

Ngamanye amaxesha le ntlungu inokuqala ngasemva kwethanga ize idlulele emqolo, ezinqeni, okanye emlenzeni ongezantsi.

Kwizilima ezinzima (iBanga lesi-2 neBanga lesi-3), ngokuqinisekileyo uya kuziva ukuncipha kwamandla kwimisipha ye-hamstring yomlenze olimeleyo .

Kutheni le nto le mingxunya yemisipha yentamo isenzeka? (Izizathu Zokwenzakala Kwemisipha Yentamo)

Ngamafutshane, oku kwenzakala kwenzeka xa amandla amakhulu kakhulu ukuba izihlunu zehamstring zikwazi ukuwaphatha esetyenziswa ngaxeshanye. Cinga ngako, izihlunu zethu zenziwe ziintambo ezincinci ezininzi ezidityanisiweyo. Kukho umda koko ezi ntambo zinokukumelana nako. Ukuba zoluliwe ngaphaya kwaloo mda, ziya kukrazuka.

Ixesha elininzi, oku kwenzeka ngengozi xa udlala imidlalo .

• Xa ngequbuliso uqala ukubaleka ngokukhawuleza (ukubaleka ngesantya esiphezulu).
• Xa ngequbuliso wehlisa isantya sakho sokubaleka.
• Xa utsiba.
• Xa utshintsha indlela ngequbuliso.
• Xa usolula kakhulu, umzekelo, umdanisi okanye umntu othintela iingalo.

Nangona kunjalo, oku kunokwenzeka nanini na xa imisipha ye-hamstring iphantsi kwamandla agqithisileyo. Umzekelo, ngamanye amaxesha siyatyibilika size siwe kwindawo etyibilikayo, emanzini okanye emkhenkceni, size ngequbuliso imilenze yethu isasazeke ngokubanzi ("ukuqhekeka"), okunokukrazula izihlunu zemisipha ye-hamstring. Okanye kunokwenzeka xa siphakamisa into ethile size sigobe ngendlela engafanelekanga.

Ngubani onokuba nethuba elingcono lokufumana le ngxaki yemisipha yethanga? (Izinto Ezinobungozi)

Eyona nto ibangela ukwenzakala kwemisipha yethanga kukunyusa ngequbuliso umgangatho womsebenzi wakho womzimba. Usethubeni elikhulu lokufumana le ngozi ukuba:

• Xa ngequbuliso uziva udiniwe ngaphezu kwesiqhelo emsebenzini .
• Ukuba umzimba ubuthathaka , kubalulekile ukuba ufudumale kakuhle ngaphambi kokuba uzilolonge kwaye uphole emva kokuzilolonga.
• Ukuba ngequbuliso uyandisa umthambo wakho okanye indlela oziqeqesha ngayo (umz., ngequbuliso uyandisa umgama owubalekayo okanye ubungakanani bobunzima obuphakamisayo).
• Xa uqala umdlalo omtsha, ukwenza ngaphandle koqeqesho olufanelekileyo okanye izixhobo ezifanelekileyo .
• Ukungalingani kwemisiphaUkuba kunjalo, oko kuthetha ukuba ukuba izihlunu ze-quadriceps ezingaphambili kwethanga zinamandla kakhulu kunee-hamstrings ezingasemva, ii-hamstrings zinokulimala lula.
• Ukuba ukhe wenzakala ngaphambili kwi-hamstring yakho. Nje ukuba wenzekele, kukho ithuba elikhulu lokuba kwenzeke kwakhona, ngaphandle kokuba iphola kakuhle.
• Ngokukhula kweminyaka. Abantwana abancinci, abasakhulayo, kunye nabantu abadala nabo banokuba semngciphekweni omkhulu njengoko ukuguquguquka kwemisipha kuncipha.
• Xa unezihlunu ezidiniweyo . Xa udiniwe, kunzima ukuba izihlunu zakho zimelane namandla asebenza kuzo.

Eyona nto ibalulekileyo kukunyusa kancinci kancinci umsebenzi wakho womzimba. Njengoko amandla akho kunye nokuguquguquka kwakho kuphucuka, kufuneka unyuse kancinci kancinci ubunzima obuphakamisayo, umgama owubalekayo, kunye nomlinganiselo woqeqesho oluwenzayo.

Nangona nabani na enokutsala i-hamstring, ixhaphake kakhulu kubadlali. Usengozini enkulu ukuba wenza oku kulandelayo:

• Imidlalo yokutsiba - efana nevolibholi kunye nebhasikithi.
• Imidlalo yonxibelelwano - efana neragbi nebhola ekhatywayo.
• Imidlalo efuna iintshukumo ezikhawulezileyo, ezikhawulezayo neziqhumayo - abagijimi be-100m, i-200m, abadlali be-tennis.
• Ukubaleka, ingakumbi kwabo babaleka ngokukhawuleza kunabo babaleka imigama emide.

Ugqirha ufumanisa njani ukwenzakala kwemisipha yethanga? (Ukuxilongwa)

Ugqirha unokubona ukuba wenzakele emqolo ngokuvavanya umzimba . Oku kuthetha ukuba ugqirha uza kushukumisa umlenze wakho, akujonge, aze ajonge iintlungu, ukudumba, kunye nokukrweleka. Baza kukucela ukuba wenze iintshukumo ezahlukeneyo.

Nangona kunjalo, ezinye iimvavanyo zomfanekiso zinokwenziwa ukuze kuchongwe ubungakanani obuchanekileyo bokwenzakala kunye nokufumana ulwazi oluthe kratya.

"Ugqirha uza kukubuza ukuba zeziphi iimpawu zakho kwaye ixesha elide kangakanani unazo. Ukuba uyazi, ndixelele ukuba zenzeke ngelixa ubudlala umdlalo okanye usenza into ekhethekileyo, kwaye ubusenza ntoni ngelo xesha. Kufuneka uxelele ugqirha ukuba ukwazile ukuqhubeka nokwenza ezo zinto emva kokwenzakala, okanye ukuba intlungu yayimbi kakhulu kangangokuba wawungakwazi nokuhamba."

Ugqirha angasebenzisa iimvavanyo ezininzi ukuze abone ubungakanani bokwenzakala kunye nomonakalo ojikeleze i-hamstring:

• I-X-reyi: Nangona oku kungenakubona izihlunu, kunokukhangela iqhekeza elincinci lethambo eliphumileyo (ukuqhekeka kwe-avulsion) apho i-hamstring inamathela khona kwithambo. Ezinye iingozi ze-hamstring zinokuhamba kunye nokuqhekeka kwe-hamstring.
• I-MRI: Le yindlela ecacileyo yokubona ubungakanani bomonakalo wezihlunu, ubungakanani bokukrazuka, kunye nokopha. I-MRI idla ngokwenziwa xa kuthe kwalimala kakhulu.
• Uvavanyo lwe-ultrasound:Oku kunokujonga nezinto ezifana nokukrazuka kwemisipha kunye nokuqhekeka kwegazi. Kungenziwa ngokukhawuleza nangokulula kune-MRI.

Yintoni enokwenziwa ukunyanga i-hamstring etsaliweyo? (Unyango)

Uninzi lwexesha, unganyanga uxinzelelo lwemisipha oluncinci (lwebanga loku-1) ekhaya. Nangona kunjalo, uxinzelelo olunzima ngakumbi (lwebanga lesi-2 nelesi-3) lunokufuna unyango olongezelelekileyo. Ugqirha wakho uya kucebisa iindlela zokukunceda ulawule iimpawu zakho kwaye uphilise imisipha yakho ekrazukileyo. Olu nyango lungabandakanya:

• Indlela yeRAYISI: Le yindlela eyaziwayo nesetyenziswa kakhulu. Ibaluleke kakhulu kwiiyure zokuqala ezingama-24-72 emva kokwenzakala.
• Phumla: Phumla umlenze owonzakeleyo. Kuphephe ukuwushukumisa kakhulu okanye ukuwubeka ubunzima. Kusenokufuneka usebenzise iintonga.
• Umkhenkce: Faka umkhenkce imizuzu eli-15-20 izihlandlo ezininzi ngemini. Musa ukufaka umkhenkce ngqo eluswini, wusonge ngelaphu. Oku kuya kunciphisa ukudumba kunye nentlungu.
• Uxinzelelo: Faka ibhandeji elastiki kwindawo eyonzakeleyo ukuze iqine kodwa ingathinteli ukuhamba kwegazi. Oku kuya kunceda ekulawuleni ukudumba.
• Ukuphakama: Nanini na xa kunokwenzeka, gcina umlenze wakho uphezulu ngaphezu kwentliziyo yakho. Ungabeka umqamelo phezulu. Oku kuya kunciphisa ukudumba.

• Izithomalalisi zentlungu: Ugqirha wakho angakunika izithomalalisi zentlungu ezithengiswa ngaphandle kwemvume kagqirha ezifana ne-paracetamol okanye iziyobisi ezichasene nokuvuvukala (ii-NSAID) ezifana ne-ibuprofen. Ezi zinokunceda ekunciphiseni iintlungu nokudumba.

• Unyango lomzimba (PT): Unyango lomzimba lubalulekile ngaphambi kokuba uqalise uqeqesho okanye eminye imisebenzi yomzimba. Oku kudla ngokuba yimfuneko, ingakumbi xa wenzakele kakhulu. Ingcali yonyango lomzimba iya kwenza isicwangciso sonyango esilungiselelwe wena ukukunceda ufumane amandla, ukuguquguquka, kunye nokusebenza kakuhle kwimisipha yakho yemisipha. Oku kuya kubandakanya iintlobo ngeentlobo zokuzivocavoca kunye nokuzolula.

• Indlela ye-MEAT: I-MEAT imele i-Movement, Exercise, Analgesia, kunye ne-Treatment. Ezinye iingcamango ezintsha zibonisa ukuba ukuqala umthambo olawulwayo nonyamezelekayo kunye nentshukumo ngokukhawuleza, endaweni 'yokuchitha' indlela ye-RICE, kunokukhawulezisa inkqubo yokuphiliswa. Nangona kunjalo, oku kufanele kwenziwe phantsi kwesikhokelo sikagqirha okanye ingcali yezonyango.

• Utyando lweHamstring:Kunokwenzeka ukuba ufune utyando kuphela ukuba ukrazukile kakhulu (ibanga lesi-3), ingakumbi ukuba umsipha uhlukene ngokupheleleyo nethambo ("ukulimala kwe-avulsion"), okanye ukuba umsipha ukrazukile ngokupheleleyo embindini. Ukuba awukwazi ukuhamba, uvuvukile kakhulu, kwaye unamanxeba, bona ugqirha ngoko nangoko.

"Buza ugqirha ukuba yeyiphi indlela yonyango efanelekileyo kuwe. Ngamanye amaxesha indlela ethi `RICE` ingasetyenziswa kwiintsuku ezimbalwa zokuqala, uze emva koko wongeze kancinci kancinci izinto zendlela ethi `MEAT`."

Ndifanele ndimbone nini ugqirha?

Ukuba uneempawu zokwenzakala kwemisipha yethanga kangangeentsuku ezingaphezu kwezimbalwa , kwaye unyango lwasekhaya aluncedi, ngokuqinisekileyo kuya kufuneka ubone ugqirha.

Bona ugqirha ngokukhawuleza, ingakumbi kwiimeko ezifana nezi:

• Ukuba kukho intlungu enzima.
• Ukuba awukwazi ukuhambisa umlenze wakho, uwusebenzise, ​​okanye ume uthwele ubunzima kuwo.
• Ukuba kukho ukudumba okukhulu okanye ukukrweleka kwindawo eyonzakeleyo.
• Ukuba umlenze wakho uziva ungasasebenzi, okanye ukuba uziva umbala wonyawo lwakho okanye iinzwane zakho utshintsha.
• Ukuba uva isandi esithi "tock".

Ukuba iimpawu zakho ziyaphinda zibuye okanye ziba mandundu emva kokuba uqalise unyango lokutsalwa kwemisipha yethanga, xelela ugqirha wakho .

Ungabuza ugqirha imibuzo efana nale:

• "Ingakanani ingozi le? Ingakanani inqanaba?"
• "Ndingenza ntoni ukuze ndingonzakali ngolu hlobo kwakhona kwixesha elizayo?"
• "Zeziphi izinto endinokuzenza ngokukhuselekileyo de ndibe ndiphilile?"
• "Ngaba ndifuna unyango lomzimba?"
• "Ndiza kukwazi nini ukudlala imidlalo ndize ndiqale eminye imisebenzi yomzimba kwakhona?"

Kuthatha ixesha elingakanani ukuba ukwenzakala kwemisipha yethanga kuphole?

Kuxhomekeke ekubeni ingozi yokuqala yayinzima kangakanani. Iinyembezi ezincinci zemisipha ziphola ngokukhawuleza kuneengozi ezinzima kakhulu.

• Ukulimala kwebanga loku-1: Kungaphola kwiiveki ezi-1-3.
• Ukulimala kwebanga lesi-2: Kungathatha iiveki ezi-4 ukuya kwezi-8.
• Ukwenzakala kwebanga lesi-3: Iinyanga ezi-3-6, mhlawumbi ixesha elide. Ukuba ukhe watyandwa, ixesha lokuphiliswa liya kuba lide nangakumbi, mhlawumbi ukuya kuthi ga kunyaka, ukuze uphile ngokupheleleyo.

Thetha nogqirha wakho malunga nokuba kuza kuthatha ixesha elingakanani. Usenokukwazi ukuqala kancinci kancinci eminye imisebenzi njengoko ululama. Ugqirha wakho okanye ingcali yezonyango iza kukunceda uqalise kwakhona ngokukhuselekileyo umthambo kunye neminye imisebenzi. Baza kukuxelela ukuba kukhuselekile nini ukuqala ukuhamba, ukubaleka, ukuzilolonga, okanye ukuzilolonga. Musa ukunyusa ngequbuliso umgangatho womsebenzi wakho de ugqirha wakho athi kulungile.Ukuba ubeka uxinzelelo olukhulu kwimisipha yakho ngaphambi kokuba iphole ngokupheleleyo, ungenzakala kwakhona (okanye wenzeke kakubi kakhulu kunengozi yokuqala).

Khumbula, imisipha ye-hamstrings eyonakeleyo idla ngokuqina kancinci njengoko iphola, kwaye izicubu ezibuhlungu zinokwakheka. Ngoko ke kufuneka unikele ingqalelo ekhethekileyo ekuguquguqukeni kwakho. Yenza ukolula okunikwe yingcali yakho yomzimba. Qiniseka ukuba uyafudumeza kwaye uphole ngaphambi kokuba wenze nawuphi na umsebenzi womzimba.

Umyalezo Wokugqibela Wokuya Ekhaya

Ukwenzakala kwemisipha yesifuba kuqhelekile kakhulu, ingakumbi kubadlali. Kodwa, kunokuba buhlungu, kwaye kunokuba yinto ecaphukisayo kakhulu ukuba kufuneka uthathe ikhefu ekuzilolongeni nasekuzilolongeni nokwenza izinto ozithandayo okwethutyana. Kodwa, nika umzimba wakho ixesha olidingayo ukuze uphile. Musa ukuzinyanzela de ugqirha okanye ingcali yezonyango ithi, "Kulungile, ungakwenza ngoku." Kungcono ukuthatha ixesha uze uphile ngokupheleleyo kunokungxama kwaye uphinde uzenzakalise.

Nje ukuba ukwenzakala kwemisipha yakho yethanga kupholile, kufuneka ukwazi ukubuyela kwimisebenzi yakho yesiqhelo. Buza ugqirha wakho okanye ingcali yezonyango malunga nokuzilolonga kunye nokolula okunokuqinisa izihlunu zakho zethanga kwaye kwandise ukuguquguquka. Oku kuya kukunceda uhambe kakuhle kwaye kuthintele ukwenzakala okufanayo kwixesha elizayo.

Ngoko ke, ukuba unamava afanayo, ungoyiki, funa ingcebiso efanelekileyo kwezonyango, fumana ukuphumla okufunekayo kunye nonyango. Ndikunqwenelela ukuchacha ngokukhawuleza!

Ukwenzakala kwemisipha , ukutsalwa kwemisipha, iintlungu zamathanga, ukwenzakala kwezemidlalo, ukukrazuka kwemisipha, unyango lweRICE, unyango lomzimba