Ingaba nomqolo wethanga lakho ubuhlungu? Oku kusenokuba yiHamstring Tendonitis!

Ngaba ngamanye amaxesha ukhe uve iintlungu ngasemva komlenze wakho, oko kukuthi, kwindawo yethanga, ngelixa ubaleka, usenza umthambo, okanye umile nje? Okanye uziva uxinezelekile okanye ungakhululekanga apho kangangeentsuku ezimbalwa? Amaxesha amaninzi, ezi mpawu zinokubangelwa yimeko ebizwa ngokuba yi -'Hamstring Tendonitis' . Ngoko ke, masithethe ngale nto ngeenkcukacha ezithe vetshe namhlanje.

Yintoni iHamstring Tendonitis?

Ngamafutshane, kukudumba kwemisipha enamathele kwiqela lemisipha ye-hamstring ngasemva kwethanga lakho. Imisipha ifana neebhanti eziqinileyo. Yiyo edibanisa imisipha yethu namathambo ethu. Ngoko ke, le misipha ye-hamstring idibanisa imisipha yethu ye-hamstring nethambo lethu lesinqe, idolo, kunye namathambo emilenze esezantsi.

Oku kuvutha, okuthetha ukudumba, ukuba bomvu, kunye nentlungu, kwenzeka xa le tendon isetyenziswa kakhulu, itsalwa nzima kakhulu, okanye iphantsi koxinzelelo oluqhubekayo . Usenokuziva iintlungu kwaye mhlawumbi ukudumba ngasemva kwethanga lakho. Kodwa ungakhathazeki, uninzi lwabantu luyaphola kwiintsuku okanye kwiiveki ezimbalwa ngokuphumla kakuhle kunye nonyango olulula.

Ngaba iTendonitis iyafana neTendon Tear?

Hayi, ezi zizinto ezimbini ezahlukeneyo. I-Tendonitis kukudumba kwe-tendon. Kodwa ukukrazuka kwe-tendon yimeko enzulu ngakumbi. Kwenzeka xa i-tendon, nokuba ivela kwimisipha ye-hamstring okanye kwithambo, ikrazuka, nokuba ikrazuka ngokupheleleyo okanye ngokuyinxenye. Kukho amaxesha apho utyando lunokuba yimfuneko xa kukho ukukrazuka okukhulu kwe-tendon.

Ngaba oku kwahlukile ekutsaleni imisipha yethanga?

Ewe, kukho umahluko omncinci. Kokubini ukuxinana kunye ne-tendinitis , imisipha iyachaphazeleka. Nangona kunjalo, ukuxinana kudla ngokuba yinto eyenzeka ngequbuliso . Khawuthelekelele ukuba ngequbuliso ubaleka ngokukhawuleza kwaye ujije umlenze wakho, imicu ethambileyo kwimisipha yoluliwe kakhulu, nto leyo ebangela ukukrazuka okuncinci. Yiyo loo nto ukuxinana.

Nangona kunjalo, i-tendinitis yimeko ekhula kancinci kancinci kwaye idla ngokubangelwa kukusetyenziswa kakhulu.

Ngubani onokuthi abe neHamstring Tendonitis?

Le meko ixhaphake kakhulu phakathi kwabadlali , ingakumbi abo babaleka ngokukhawuleza, bayeke ngequbuliso, baze baqale ukushukuma kwakhona ngokukhawuleza.

• Abagijimi be-Sprinter
• Iingxaki
• Abadanisi
• Abantu abadlala imidlalo echaphazela kakhulu njengebhola ekhatywayo, ibhola ekhatywayo, kunye nebhasikithi

Aba bantu banamathuba amaninzi okwenzakala kwimisipha yethanga. Ezinye izifundo zibonisa ukuba abadlali abaselula abaneminyaka ephakathi kwe-16 ne-25 ubudala basengozini enkulu.

Akunjalo nje kuphela, abanye abantu banokuba nale ngozi:

• Abadlali abancinci abasaphuhlayo (kuba izinto ezinje zinokwenzeka ngotshintsho lwemizimba yabo.)
• Kubantu abamnyama (ezinye izifundo ziyakukhankanya oku, kodwa izizathu zoku kufuneka ziphandwe ngakumbi.)
• Abantu abangaphezu kweminyaka engama-40 ubudala.
• Abantu abakhe benzakala kwi-hamstring ngaphambili. (Wakuba wenzekele, kusenokwenzeka ukuba kwenzeke kwakhona.)
• Abantu abanezihlunu ze-quadriceps eziqinileyo, izihlunu ezingaphambili kwethanga. (Ukuba izihlunu ezingaphambili ziqinile, uxinzelelo olungakumbi lufakwa kwi-hamstrings emqolo.)
• Abantu abanezihlunu zemisipha ezibuthathaka, eziqinileyo nezingasebenzi kakuhle.

Yintoni kanye kanye isizathu soku?

I-Hamstring Tendonitis idla ngokubangelwa kukuxinezeleka okuphindaphindiweyo kwimisipha engasemva kwethanga . Xa usebenzisa imisipha kakhulu, imicu ekwimisipha iyacaphuka kwaye ivuvuke . Cinga ngayo njengokutsala intambo kwaye iyaphela.

Zithini iimpawu zoku? Ungazibona njani?

Ukuba uneHamstring Tendonitis, unokufumana enye okanye ngaphezulu kwezi mpawu:

• Intlungu ebuhlungu engapheliyo ezimpundu, ngasemva kwethanga, edolweni, okanye emlenzeni ongezantsi . Abanye abantu banokuziva ezi ntlungu ngokungathi yi -sciatica .
• Ukuziva ukuqina komlenze xa uhamba okanye ugoba idolo .
• Intlungu ebukhali yenzeka xa umsipha we-hamstring okanye i-tendon itsalwa ngequbuliso.
• Ukudumba , ingakumbi emva kokwenzakala.
• Ukurhawuzelela ukusuka ezantsi komqolo ukuya ezantsi komlenze .
• Ukuziva ubuthathaka ngasemva kwethanga .

Kubalulekile: Ukuba uneempawu ezinje, ingakumbi ukuba ungumntu othanda ezemidlalo, ngokuqinisekileyo licebo elihle ukufuna ingcebiso kagqirha.

Ugqirha uyixilonga njani kanye kanye le nto?

Xa usiya kugqirha, into yokuqala abayenzayo kukuvavanya umva wethanga lakho . Baza kuyiva baze bayicinezele ukuze babone ukuba kukho na intlungu okanye ukudumba. Emva koko baza kukubonisa iintshukumo ezahlukeneyo.Bakuxelela ukuba wenze izinto ezifana nokugoba imilenze yakho, okanye ukuphakamisa iinzwane zakho. Ukuba ufumana iintlungu xa uhamba okanye ubeka ubunzima emlenzeni wakho, kufuneka uxelele ugqirha wakho ngaloo nto.

Kwiimeko ezininzi, i-tendonitis ethambileyo ayifuni vavanyo lwemifanekiso. Nangona kunjalo, ukuba ugqirha wakho ukrokrela ukuba kukho into ebuhlungu ngakumbi, njengokukrazuka kwe-tendon, ebangela intlungu, banokuyalela ukuba kwenziwe i-X-ray, i-MRI, i-CT, okanye i-ultrasound .

Singayiphatha njani le nto? Singenza ntoni ekhaya?

Iindaba ezimnandi zezokuba uninzi lwabantu lufumana isiqabu kule ntlungu emva kokulandela indlela ye-RICE kangangeentsuku ezimbalwa. I-RICE sisifinyezo esenziwe ngoonobumba abane. Masibone ukuba yintoni. Ungakwenza oku ekhaya.

• R - Phumla: Le yinto yokuqala neyona ibalulekileyo . Phumla umlenze wakho. Kuphephe ukugoba amadolo akho, ukunyuka izinyuko, okanye ukwenza nawuphi na umsebenzi onzima obeka uxinzelelo kwimisipha yakho yethanga.
• I-Ice: Beka ipakethe yomkhenkce okanye iityhubhu zomkhenkce ezisongelwe ngelaphu ngasemva kwethanga lakho. Faka malunga nemizuzu engama-20, rhoqo emva kweeyure ezimbini . Khumbula, musa ukufaka umkhenkce ngqo eluswini , kuba oku kunokonakalisa ulusu.
• C - Uxinzelelo: Kuphela ukuba ugqirha uyayicebisa, ungasonga ibhandeji lokucinezela okanye ibhandeji eliqhelekileyo ethangeni lakho. Oku kuya kunceda ekunciphiseni ukudumba.
• E - Ukuphakama: Phakamisa imilenze yakho nanini na xa kunokwenzeka. Oku kuthetha ukugcina amadolo akho kunye nezinqe zakho zingaphezulu kwenqanaba lentliziyo yakho. Ungaphakamisa imilenze yakho ngomqamelo omnye okanye emibini.

Ukongeza kwindlela ye-RICE, ugqirha wakho unokukunika amayeza okunciphisa iintlungu . Amayeza angengo-Steroidal Anti-Inflammatory (NSAIDs), anokuthengwa kwikhemesti, anokunceda ukunciphisa iintlungu kunye nokudumba.

Abanye abantu bafumana isiqabu esikhulu kunyango lomzimba . Ingcali yonyango lomzimba iya kukufundisa imithambo yokunceda ukwakha amandla kunye nokuguquguquka komlenze wakho.

Ngaba wonke umntu udinga utyando?

Hayi, uninzi lwabantu aludingi utyando ngenxa ye-hamstring tendonitis. Nangona kunjalo, ukuba i-tendon ikrazukile kakhulu (ikrazuke kakhulu i-tendon) , okanye ukuba i-tendon ikrazuke ngokupheleleyo kwimisipha okanye emathanjeni, ngoko utyando lunokufuneka.

Ndingayithintela njani le nto ukuba ingenzeki kwakhona?

Ukuze uhlale kude nale ntlungu kwaye ungayiphindi, khumbula ezi zinto zilandelayo:

• Ngaphambi kokuba uqale naluphi na uhlobo lomthambo onzima okanye umdlalo, yenza ufudumalo oluncinci. Kungaba lula njengokubaleka endaweni.
• Gcina izihlunu zakho ze-hamstring kunye ne-quadriceps zomelele kwaye zilungelelaniswe ukuze kuncitshiswe uxinzelelo olungeyomfuneko kwimisipha.
• Nika imisipha yakho yemisipha ikhefu ngexesha lomsebenzi womzimba. Musa ukuyicinezela rhoqo.
• Yolula imisipha yemisipha kakuhle ngaphambi nasemva kokuzilolonga.
• Kuphephe ukutshaya nokusebenzisa ezinye iimveliso zecuba.
• Yitya ukutya okunempilo kwaye ulawule ubunzima bakho. Ezi zinto ziya kukunceda uthintele olu hlobo lweengxaki, kunye nempilo yakho iyonke.

Kuza kuthatha ixesha elingakanani ukuba abantu abanale meko baphile? (Ingqikelelo)

Uninzi lwexesha, unyango lwasekhaya luya kunceda ekuthomalaliseni iintlungu zemisipha ye-hamstring kwiintsuku okanye iiveki ezimbalwa . Nangona kunjalo, abanye abantu, ingakumbi abadlali bezemidlalo, banokuba ne -tendonitis engapheliyo yemisipha ye-hamstring ukuba baqhubeka nokwenza umsebenzi onzima womzimba.

Khumbula, wakuba wenzekele kwi-tendon, kusenokwenzeka ukuba wenzekele kwakhona kwi-tendon efanayo. Ngoko ke, kubalulekile ukubuza ugqirha wakho ukuba ungenza ntoni ukuze uthintele ukuba ingenzeki kwakhona.

Ufanele uye nini ngokuqinisekileyo kugqirha?

Nangona oku kudla ngokuba ngcono xa unyangwa ekhaya, kwezinye iimeko, ngokuqinisekileyo kuya kufuneka ubone ugqirha . Jonga ukuba unayo na kwezi mpawu:

• Ukuba awukwazi ukuhamba, okanye ukuba awukwazi ukubeka ubunzima emlenzeni wakho.
• Ukuba ngequbuliso uva intlungu engapheliyo, eqatha emlenzeni.
• Ukuba uziva ngathi ulahlekelwe yimvakalelo emqolo wakho ongezantsi, ezinqeni, okanye emilenzeni.
• Ukuba amathanga akho abonakala eneengqumba okanye emile kakubi.
• Ukuba umqolo wethanga udumbile kakhulu okanye ubonakala ngathi utyumkile kakhulu.

Ukuba ubona into efana nale, kungcono ukufuna ingcebiso kagqirha ngokukhawuleza ngaphandle kokulibazisa.

Okokugqibela, umyalezo oya ekhaya:

Ngoko ke, iHamstring Tendonitis kukudumba kwemisipha engasemva kwethanga lakho. Idla ngokubangelwa kukusetyenziswa kakhulu, kodwa inokubangelwa kukwenzakala kwemisipha ngequbuliso. Iimpawu ziquka iintlungu, ukuqina, kunye nokudumba emlenzeni. Ihlala iphela kwiintsuku ezimbalwa ngendlela ye-RICE kunye neyeza lokudambisa iintlungu, onokuyenza ekhaya.

Kodwa,Khumbula, ukuba intlungu iyaqhubeka, okanye ukuba uneempawu ezinzulu ezifana nezo zikhankanyiweyo apha ngasentla, ngokuqinisekileyo kuya kufuneka ubone ugqirha ukuze akunike ingcebiso. Hlala usempilweni!

I- Hamstring Tendonitis, I-Tendonitis, Intlungu Yethanga, Intlungu Yemisipha, Ukulimala Kwezemidlalo, Intlungu Yomlenze, Unyango Lwerayisi