Ngaba wakha waziva intlungu ebukhali, ebukhali ngasemva kwethanga lakho ngelixa ubaleka, udlala imidlalo, okanye unyuka izinyuko? Sihlala sikubiza oku ngokuthi 'ukuxinezeleka'. Enyanisweni, unobangela woku kukwenzakala okuthile kwiqela lemisipha 'ye-hamstring' ngasemva kwethanga lethu. Ngoko ke namhlanje, masithethe ngokufutshane malunga nokuba zezi zihlunu ze-hamstring ziyintoni, ukuba zeziphi iingozi ezinokwenzeka kuzo, kunye nendlela yokuzikhusela kuzo.
Ngamafutshane, zithini ezi zihlunu zemisipha?
Imisipha ye-hamstring liqela lemisipha emithathu eqala kwithambo lesinqe ukuya edolweni ngasemva kwethanga lakho. Ziluhlobo lwemisipha yamathambo . Oko kukuthi, imisipha esinokuyilawula size siyishukumise ngokuthanda kwethu. Cinga ngayo, xa uhamba, ubaleka, unyuka izinyuko, okanye ugoba ukuze uthabathe into ethile phantsi, le misipha inceda kakhulu kuzo zonke ezi zinto.
Ezi zihlunu zifana neebhanti zerabha ezithambileyo. Ziyafinyela kwaye zolule, nto leyo ebangela uninzi lweentshukumo emilenzeni yethu. Ezi zihlunu zibaluleke kakhulu kubadlali, abagijimi, kunye nabatsibayo. Kodwa zikwasengozini enkulu yokwenzakala. Ezi zihlunu zinokuxinezeleka xa ngequbuliso ucotha isantya, utshintsha indlela, okanye wolula imilenze yakho kakhulu ngelixa ubaleka.
Zithini izinto eziphambili ezisetyenziswa yimisipha ye-hamstring?
Izihlunu zethu zemisipha zenza imisebenzi emininzi ebaluleke kakhulu emzimbeni wethu.
- Ukujika kwedolo: Ngalo lonke ixesha ugoba idolo lakho, umzekelo xa uhamba okanye ubaleka kwaye ubuyisela umlenze wakho, izihlunu zemisipha yemisipha ziyanceda koku.
- Ukwandiswa kwesinqe: Ezi zihlunu zinceda ekwandiseni ilungu lesinqe, zishukumisa ithanga ngasemva xa umi, uhamba, ubaleka, okanye utsiba.
- Ukujikeleza kwesinqe nemilenze: Ezi zihlunu zikwanceda ekujikelezeni umlenze wakho ongezantsi ukusuka kwelinye icala ukuya kwelinye xa idolo lakho ligobile.
Zithini izihlunu ezintathu ze-hamstring?
Sithe le yindibaniselwano yezihlunu ezintathu. Ezi zintathu. Nangona amagama azo enxulumene nesayensi, kulula ukuwaqonda xa sele uyazi ukuba aphi.
| Izihlunu | Indawo kunye nomsebenzi |
|---|---|
| Iibhiceps femoris | Oku kufumaneka ngasemva kwethanga, ngaphandle . Kunceda ukugoba idolo, ukwandisa isinqe, nokujikeleza umlenze ongezantsi ukusuka kwelinye icala ukuya kwelinye ngelixa idolo ligobile. |
| I-Semimembranosus | Oku kufumaneka ngasemva kwethanga, kwicala elingaphakathi . Kunceda ukugoba idolo, ukwandisa isinqe, nokujikeleza isinqe nomlenze ongezantsi. |
| I-Semitendinosus | Esi sihlunu siphakathi kwezinye ezimbini. Umsebenzi waso ufana nomhlunu we-semimembranosus. |
Ziintoni ezinokubangela ukwenzakala kwimisipha ye-hamstring?
Eyona ngozi ixhaphakileyo kwizihlunu ze-hamstring kukuxinwa kwemisipha . Oku kwenzeka xa imicu yemisipha yoluliwe ngaphaya kwemida yayo. Le ngozi inokuhluka ukusuka kwencinci ukuya kwenkulu. Siza kuxoxa ngamanqanaba amathathu oku.
| Inqanaba lokukhubazeka | Injani imeko? |
|---|---|
| Inqanaba 1: I-hamstring etsaliweyo | Apha, imicu yemisipha yoluliwe kakhulu, kodwa ayikrazuki. Usenokuziva iintlungu okanye ukudumba . Kodwa ungasebenzisa umlenze wakho ngokwesiqhelo. |
| Inqanaba lesi-2: Ukukrazula okuncinci | Kulapho ke imisipha ye-hamstring ikrazuka khona kancinci . Intlungu kunye nokudumba kunokwenza kube nzima kuwe ukusebenzisa umlenze wakho. |
| Inqanaba lesi-3: Ukukrazula ngokupheleleyo | Le yeyona meko inzima kakhulu. Apha, izihlunu ziyahlukana ngokupheleleyo nethambo okanye i-tendon. Ngamanye amaxesha i-tendon inokuphuma neqhekeza lethambo. Oku kubizwa ngokuba yi-avulsion . Intlungu kunye nokudumba kukhulu kakhulu. |
Zithini iimpawu zokwenzakala kwemisipha yethanga?
Ukuba une-hamstring strain, unokufumana enye okanye ngaphezulu kwezi mpawu:
- Isandi esithi "pop" sivakala ngasemva kwethanga xa kusenzeka ingozi.
- Intlungu ebuhlungu ngequbuliso, ebukhali, neqatha .
- Ukudumba kwenzeka kwangoko emva kokwenzakala.
- Ukutshintsha kombala oluhlaza okwesibhakabhaka okanye omfusa (ukukrweleka) kwesikhumba ngasemva kwethanga.
- Ukuziva ngathi kukho iqhubu okanye iqhubu ngasemva kwethanga.
- Ubunzima bokubeka ubunzima kumlenze owonzakeleyo.
- Ubunzima bokugoba idolo , nto leyo ebangela ukuba umlenze uthe tye aze umntu ahambe ngokungqongqo.
- Ubuthathaka bemisipha ye-hamstring.
- Ngamanye amaxesha, intlungu evuthayo (gluteal sciatica) iqala empundu ize iye ezantsi komlenze.
Eyona nto ibalulekileyo kukuba, ukuba ufumana naziphi na kwezi mpawu, ungazityesheli. Kubalulekile ukuphumla kwaye ufumane iingcebiso zonyango ukuba kuyimfuneko, ingakumbi ukuba ungumdlali wezemidlalo.
Ngubani osengozini enkulu yezi ngxaki?
Nangona ukwenzakala kwemisipha yethanga kunokwenzeka nakubani na, abanye abantu basengozini enkulu.
- Abagijimi abakhawulezayo: Lo mngcipheko uphezulu kubadlali be-sprinter, ibhola ekhatywayo, i-basketball kunye nabadlali be-cricket.
- Abadanisi, abatyibilizi, kunye nabatyibilizi: Abo benza imisebenzi edla ngokubandakanya ukugoba amadolo abo nabo basengozini enkulu.
- Ubudala: Abantu abangaphezu kweminyaka engama-40 ubudala basengozini enkulu kuba izihlunu zabo aziguquguquki kangako. Abadlali abaselula abasakhulayo nabo basengozini.
- Ukuba ukhe wenzakala kwi-hamstring ngaphambili .
- Abo baqala imisebenzi ngaphandle kokuzifudumeza nokuzolula ngokufanelekileyo .
- Ubuthathaka okanye ukuqina kwemisipha ye-hamstring okanye imisipha ye-quadriceps ngaphambili kwethanga.
- Qhubeka usenza imisebenzi nokuba izihlunu zakho zidiniwe.
Ungazigcina njani izihlunu ze-hamstring ziphilile?
Kukho izinto ezimbalwa ezilula onokuzenza ukuthintela ezi ngxaki.
- Ukuzifudumeza ngokufanelekileyo: Zifudumeze ubuncinane imizuzu eli-10 ngaphambi kokuba wenze naluphi na umthambo okanye umdlalo. Ungenza into efana nokuhamba okanye ukubaleka.
- Yolula: Yenza umthambo wokuzolula izihlunu zemisipha emva kokuzifudumeza nasemva kokuzilolonga.
- Musa ukuyityeshela intlungu: Ukuba uziva iintlungu esinqeni, emlenzeni, okanye edolweni, musa ukuyityeshela uze uye kuzilolonga ngamandla . Mamela umzimba wakho.
- Ukuphumla kubalulekile: Nika izihlunu zakho ukuphumla okwaneleyo phakathi kokuzilolonga okanye iiseshoni zoqeqesho. Kuphephe ukuzibhokoxa kakhulu imini yonke.
Ufanele uye nini ngokuqinisekileyo kugqirha?
Iintlungu ezincinci zinganyangwa ngokuphumla iintsuku ezimbalwa kunye nomkhenkce. Nangona kunjalo, ngokuqinisekileyo kuya kufuneka ubone ugqirha wakho ukuba ufumana nayiphi na kwezi zilandelayo:
- Ukuba awukwazi ukuhambisa umlenze wakho kwaye intlungu yethanga iyaqhubeka.
- Ukuba ukuhamba kuyaqhubeka nokuba nzima .
- Ukuba uziva ungenazintloni ezimpundu zakho, ezinqeni, okanye emilenzeni.
- Ukuba kukho ukudumba okukhulu okanye ukukrweleka.
Ugqirha wakho uza kukuthumela kwingcali ye-physiotherapist ukuba kuyimfuneko. Uza kukufundisa imithambo yokuqinisa izihlunu zakho nokwandisa ukuguquguquka kwakho.
Umyalezo Wokuya Ekhaya
- Izihlunu ze-hamstring liqela leemisipha ezintathu ezingasemva kwethanga lakho ezibaluleke kakhulu kwimisebenzi efana nokuhamba nokubaleka.
- Abadlali basengozini enkulu yokwenzakala kwezi zihlunu, ezinokuqala ekutsaleni kancinci ukuya ekukrazukeni ngokupheleleyo.
- Ukuzifudumeza nokuzolula ngaphambi kokuba wenze nantoni na kunokunciphisa umngcipheko wokwenzakala.
- Ukuba ufumana iintlungu eziqatha, ukudumba, ubunzima bokuhamba, okanye ukuba ndindisholo, musa ukuyityeshela loo nto kwaye ubone ugqirha wakho ngoko nangoko.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment