Ngaba uziva iqhuma esinqeni sakho? (Uxinzelelo lweHip Flexor)?

Ngaba wakha waziva isandi sokuqhawuka okanye sokukrazuka okanye ukuxinana kwesinqe sakho ngelixa ubaleka, udlala, okanye uphakamisa into ngequbuliso? Le yimeko esiza kuthetha ngayo namhlanje, evakala ngathi sisiqwenga senyama siyatsalwa okanye siyatsalwa. Nangona le yimeko ecaphukisayo ngokwenene, inokunyangeka ngokukhawuleza ukuba iqondwa kakuhle kwaye inyangwa.

Yintoni le 'Hip Flexor Strain'?

Ngamafutshane, iqela lemisipha edibanisa isinqe sakho nethanga lakho libizwa ngokuba yi-'hip flexors'. Le misipha yiyo ekuncedayo ukuphakamisa umlenze wakho uze ugobe phambili. Ngoko ke, nawuphi na umonakalo kwezi 'hip flexors', oko kukuthi, xa imicu yezi misipha itsalwa kakhulu ize ikrazuke, ibizwa ngokuba yi - 'Hip Flexor Strain'. Olu lonzakala oluqhelekileyo, ingakumbi phakathi kwabadlali.

Olu hlobo loxinzelelo lwahlulwe lwahlulwe lwangamabakala amathathu ngokuxhomekeke kubunzima, oko kukuthi, ubungakanani bomonakalo kwimisipha.

• Ibanga loku-1 (Eliphantsi): Kule meko, zimbalwa iifayibha zemisipha ezonakeleyo. Nangona kusenokubakho iintlungu nokuqina, ngokuqhelekileyo akukho mpembelelo ibalulekileyo ekusebenzeni kwesinqe.
• Ibanga lesi-2 (Eliphakathi): Apha, inani elikhulu leentambo zemisipha liyakrazuka. Kukho iintlungu ezininzi, ukudumba, kunye nokukrweleka. Iintlungu zinokubakho xa uhamba okanye ushukumisa umlenze.
• Ibanga lesi-3 (Elinzima): Eli lelona xesha linzima kakhulu. Izihlunu zinokukrazuka ngokupheleleyo. Kunokubakho iintlungu eziqatha, ukudumba, kunye nobunzima bokusebenzisa umlenze.

Eyona nto ingcono kukuba uninzi lwexesha, inokunyangwa ngokuphumla, amayeza asekhaya afana nomkhenkce, kunye nezinye izithomalalisi zentlungu. Nangona kunjalo, ukuba iintlungu azipheli emva kweeveki ezimbalwa, okanye ukuba iimpawu zinzima, ngokuqinisekileyo kuya kufuneka ubone ugqirha.

Ingaba 'Uxinzelelo lweMisipha' kunye 'neMisipha eThathiweyo' zizinto ezifanayo?

Hayi, eneneni ziyafana. Abanye abantu bayibiza ngokuba 'kukutsalwa kwemisipha', abanye bayibiza ngokuba 'yimisipha etsaliweyo'. Ngamanye amaxesha ikwabizwa ngokuba 'yimisipha ekrazukileyo'. Nokuba yeyiphi na indlela, ibhekisa ekonakaleni kwemicu yemisipha. Iimpawu kunye nonyango ziyafana.

Ngaba zikhona ezinye izifo ezifana ne-'Hip Flexor Strain'?

Ewe, kukho ezinye iimeko ezinokubangela iintlungu ezifana nolu `xinzelelo lwe-hip flexor`. Ngoko ke, kubalulekile ukuba ugqirha afumanise ukuba kwenzeka ntoni kanye kanye. Ezinye zezi meko ziquka:

• Imithambo-luvo ecinezelekileyo
• Iidiski zeHerniated (ezikwabizwa ngokuba ziidiski)
• Amahlwili egazi
• Ezinye iintlobo zemisipha - umzekelo, iintlobo zemiqolo kunye neentlobo ze-quadriceps.
• `I-Femoroacetabular impingement` - Ikwabizwa ngokuba yi-`hip impingement`, le yintlungu ebangelwa kukukhuhlana kwamalungu ethambo lesinqe.

Ngoko ke ukuba ngequbuliso uva iintlungu eziqatha nezibukhali, ingakumbi ngexesha lokuzilolonga okanye lokudlala, kungcono ukuthetha nogqirha. Ngale ndlela, ungafumanisa ukuba yintoni kanye kanye ingxaki.

Ngubani onokuba nethuba elikhulu lokufumana olu `hlobo lweHip Flexor Strain`?

Oku kunokwenzeka nakubani na, kodwa abadlali bezemidlalo kunye nabantu abakhutheleyo basengozini enkulu kuba basebenzisa izihlunu ezikwindawo yesinqe rhoqo.

Cinga ngayo, imbaleki, umdlali webhola ekhatywayo, umdanisi, okanye umntu owenza ubugcisa bokulwa. Bonke aba bantu basebenzisa kakhulu amalungu abo esinqeni. Kwaye xa ngequbuliso benza izinto ezifana nokubaleka ngokukhawuleza, ukutsiba, okanye ukuphakamisa imilenze yabo, babeka uxinzelelo olukhulu kwezi misipha yesinqe.

Kodwa nokuba awudlali okanye awuzilolongi rhoqo, ukuba ngequbuliso ubeka umzimba wakho phantsi koxinzelelo olungaqhelekanga, umzekelo, ukuba ngequbuliso uphakamisa into enzima, unyuke izinyuko ngesantya esiphezulu, okanye ukuba ngequbuliso utsala ngelixa usenza imisebenzi yasekhaya, le meko inokwenzeka.

Kuhlobo luni lwemidlalo olu luxhaphake kakhulu?

Uxinzelelo lwe-hip flexor kukwenzakala okuqhelekileyo okubonwa kwezemidlalo. Nangona kunokwenzeka nakweyiphi na i-athlete, kuqhelekile ngakumbi kule midlalo:

• Ukubaleka
• Ihoki
• Ibhola ekhatywayo (ingakumbi imidlalo esekwe ezinyaweni efana ne-'Soccer' kunye ne-'Football')
• Ubuchwepheshe bokulwa
• Ukudanisa
• Ijimnastiki

Olu `hlobo lweHip Flexor` luwuchaphazela njani umzimba?

Ii-flexor zakho zesinqe zifumaneka kuluhlu lwezihlunu eziqala ezantsi kwesisu sakho ziye phezulu kwesinqe sakho. Njengazo zonke ezinye izihlunu zethu, ezi flexor zesinqe zenziwe ngamawaka ee-fibers ezincinci zemisipha ezidityanisiweyo. Kungokutsala nokufinyeza ezi fibers apho sikwazi ukuhambisa imizimba yethu nokwenza izihlunu zethu zisebenze.

Cinga ngentambo endala ye-bungee. Entsha iyolula kakuhle kwaye iguquguquka. Kodwa xa iguga emva kokusetyenziswa, okanye xa itsalwa ngamandla ngequbuliso, imicu ye-elastic ekuyo iqala ukwahlukana ize iqhekeke, akunjalo? Yiloo nto eyenzekayo kwimisipha yethu. Xa siyisebenzisa kakhulu, okanye xa sisolula ngequbuliso ngaphaya kwemida yayo, le micu yemisipha iyakrazuka. Yiloo nto siyibiza ngokuba luxinzelelo.

Ukongeza kwiintlungu, xa une-hip flexor strain, unokufumana kunzima ukuhamba okanye ukuhamba ngaphandle kwentlungu. I-hip okanye umlenze wakho unokuziva ubuthathaka okanye utyhafile. Unokufumana neempawu ezifana nokukrweleka kunye nokudumba.

Zithini iimpawu ze-'Hip Flexor Strain'?

Kukho iimpawu ezininzi ze-'Hip flexor strain'. Nangona ezi zinokwahluka kancinci kumntu nomntu, ezi zilandelayo zezona mpawu zixhaphakileyo:

• Intlungu: Olu luphawu oluphambili. Intlungu ivela ngaphambili kwesinqe, apho ithanga liqala khona. Ngamanye amaxesha le ntlungu inokuhla iye ethangeni.
• Ukuxinana, imvakalelo yokutsala kwindawo yesinqe.
• Ubunzima bokuhamba okanye ukuhamba ngaphandle kokuqhwalela. Oku kunokubonakala ngakumbi xa uvuka kusasa okanye emva kokuhlala okwethutyana.
• Ukuziva ubuthathaka esiswini okanye esinqeni esisezantsi.
• Ukugruzuka okanye ukutshintsha kombala wolusu (ukuba ukwenzakala kukhulu).
• Ukudumba.
• Ukuqaqamba kwemisipha - Oku kuthetha ukuba izihlunu zibonakala ngathi ziyashukuma ngaphandle kokuba wena uqaphele.
• Ngamanye amaxesha unokuva isandi esithi "click" okanye "pop" xa ugoba isinqe sakho okanye uphakamisa umlenze wakho.

Zithini izizathu ze-'Hip Flexor Strain'?

Ukuba sijonga indlela olu `xinzelelo lwe-hip flexor` oluvela ngayo, kukho izizathu ezininzi eziphambili:

• Ukusebenzisa kakhulu: Ukuphinda intshukumo efanayo ngokuphindaphindiweyo. Umzekelo, umntu obaleka iimayile yonke imihla, okanye umntu owenza uhlobo olufanayo lomsebenzi. Oku kunokukhokelela kwimeko ebizwa ngokuba yi-overuse syndrome. Oku kwenzeka xa izihlunu zingenalo ixesha elaneleyo lokuphola.
• Ukungazifudumezi nokuzilula ngaphambi kokuzilolonga: Ukuzifudumeza nokuzilula ngaphambi kokuzilolonga kwenza izihlunu ziqheleke kancinci kancinci kulo msebenzi. Ukuba awukwenzi oku, unokuba nzima ngakumbi xa ngequbuliso uqala ukuzilolonga ngamandla.
• Ukungabi namandla okuguquguquka: Ukuba umzimba wakho, ingakumbi izihlunu ezikwindawo yesinqe, aziguquguquki kakhulu, oko kuthetha ukuba azisoluli kakuhle, unokuba sengozini yokufumana uxinzelelo kuba izihlunu ziqinile.
• Ukwenzakala: Ukuwa, iingozi zeemoto, kunye nezinye iingozi ezinxulumene nemidlalo nazo zinokubangela le meko, ingakumbi ukuba uzibhokoxa ngequbuliso (umzekelo, uzama ukuzisindisa ekuweni), okanye ukuba ubetha isinqe sakho ngelixa uwa.
• Izihlunu ezibuthathaka: Ukuba izihlunu ezikwindawo yesinqe zibuthathaka, azikwazi ukumelana noxinzelelo kwaye ziyaxinezeleka.

Ungayibona njani i-'Hip Flexor Strain'?

Ugqirha udla ngokuxilonga oku ngovavanyo lomzimba . Xa usiya kugqirha, uza kukubuza ukuba kwenzeke njani, ubusenza ntoni xa intlungu iqala, kunye nokuba intlungu injani. Qiniseka ukuba uxelela ugqirha wakho ukuba ubusenza ntoni xa uqala ukufumana iimpawu. Ngenxa yokuba ukuxinana kwe-hip flexor kunxulumene nomsebenzi womzimba, kubalulekile ukwazi ukuba yintoni ebangela imeko yakho.

Emva koko ugqirha uza kuhlola isinqe sakho. Baza kukhangela ukuba kukho iintlungu, ukudumba, kunye nokuba ungakwazi na ukuhambisa umlenze wakho. Ngamanye amaxesha baya kukucela ukuba ubonise iintshukumo ezifana nokuphakamisa nokugoba umlenze wakho.

Ugqirha ke uyayinika inqanaba, njengoko bekutshiwo ngaphambili, ngokusekelwe kubunzima boxinzelelo: Ibanga loku-1 (eliphantsi), Ibanga lesi-2 (eliphakathi), okanye iBanga lesi-3 (elinzima).

Luhlobo luni lovavanyo oluza kwenziwa?

Uninzi lwexesha, oku kunokufunyanwa ngovavanyo lomzimba. Nangona kunjalo, ukuba unoxinzelelo olunzima ngakumbi, okanye ukuba ugqirha wakho ukrokrela ukuba kukho enye ingxaki, angenza uvavanyo lwemifanekiso ukuze afumane uxilongo oluchanekileyo:

• I-ultrasound scan: Oku kuhlola ukukrazuka kwimisipha yakho ye-flexor yesinqe kunye nokwakheka kolwelo ngaphakathi okanye kufutshane nemisipha.
• I-MRI scan (Magnetic Resonance Imaging - MRI): Oku kunokubona izicubu ezithambileyo ezifana nezihlunu, imisipha, kunye nemisipha ngokucacileyo. I-MRI inokunceda ekuqinisekiseni ukuba kukho amahlwili egazi, ukopha ngaphakathi, okanye ezinye iingozi ezinzulu.

Olu vavanyo lunokunceda ugqirha wakho abone ukuba ukwenzakala kwakho akonakalisanga nje kuphela izihlunu zakho, kodwa nezinye izicwili, ezifana namathambo, imisipha, kunye nemisipha.

Ungayinyanga njani i-'Hip Flexor Strain'?

Iingxaki ezininzi zoxinzelelo lwe-hip flexor zinokunyangwa ekhaya. Enye indlela edumileyo esiyisebenzisayo kule ndlela yindlela ye-RICE . Makhe sibone ukuba yintoni?

• R - Ukuphumla: Le yeyona nto ibalulekileyo. Yeka umsebenzi obangele ukwenzakala ngoko nangoko. Ukuphumla kubalulekile ukuthintela umonakalo ongakumbi kwimisipha eyonzakeleyo. Kuphephe ukwenza nawuphi na umsebenzi obeka uxinzelelo esinqeni kangangeentsuku ezimbalwa.
• I - Umkhenkce: Kwiiyure zokuqala ezingama-24-48 emva kokwenzakala, faka ipakethe yomkhenkce okanye ilaphu elibandayo kwindawo yentlungu imizuzu eli-15-20 rhoqo emva kweeyure ezimbini ukuya kwezintathu. Oku kuya kunceda ukunciphisa ukudumba kunye nentlungu. Khumbula, musa ukufaka umkhenkce ngqo eluswini. Yisonge ngetawuli okanye ngelaphu.
• C - Uxinzelelo: Oku kunceda ekunciphiseni ukudumba ngokuthintela ukuhamba kwegazi kwimisipha eyonzakeleyo. Songa ibhandeji yokucinezela elastiki okanye ujikeleze isinqe, kodwa ungaqini kakhulu. Okanye, unganxiba iibhulukhwe ezimfutshane zokucinezela okanye ibhulukhwe.
• E - Ukuphakama: Ukuba kunokwenzeka, gcina izinqe zakho kunye nomzimba ongezantsi uphezulu ngaphezu kwentliziyo yakho. Beka imiqamelo embalwa phantsi kwemilenze yakho xa ulele. Oku kuya kunceda ekunciphiseni ukudumba.

Ngaba Uxinzelelo lweHip Flexor Lufuna Utyando?

Utyando alufuneki rhoqo xa kukho uxinzelelo lwe-hip flexor.Ukuba unoxinzelelo olunzima kakhulu (oko kukuthi, ibakala lesi-3), oko kuthetha ukuba umsipha ukrazukile ngokupheleleyo, unokufuna utyando ukuze ulungiswe. Okanye ukuba uxinzelelo lunzima kangangokuba imisipha okanye iiligaments zikrazukile ethanjeni, unokufuna utyando ukuze ziphinde zinamathele. Kodwa oku akwenzeki rhoqo. Ugqirha wakho uza kukuchazela ukuba loluphi uhlobo lonyango olufunekayo, loluphi uhlobo lotyando olufunekayo, kunye noko ukulindeleyo.

Luhlobo luni lwamayeza asetyenziswayo?

Ukuze unciphise iintlungu nokudumba, ugqirha wakho unokukunika amayeza okudambisa iintlungu (athengiswa ngaphandle kwekhawuntara) afana neeNSAID (Amayeza AngengowamaSteroidal Anti-Inflammatory), afana neibuprofen okanye i-naproxen.

Kodwa khumbula, musa ukusebenzisa ezi NSAIDs kangangeentsuku ezingaphezu kwe-10-14 ngaphandle kokuthetha nogqirha wakho, njengoko ukuzisebenzisa rhoqo kunokubangela ezinye iziphumo ebezingalindelekanga.

Ugqirha wakho uza kukuxelela ukuba loluphi unyango omele uluthathe kunye nexesha olithathayo, ngokusekwe kwiimpawu zakho.

Ndiza kuziva bhetele kungekudala kangakanani?

Ngokuxhomekeke kubunzima boxinzelelo lwakho lwe-hip flexor, ixesha lokululama liya kwahluka.

• Ukuba yintlobo yeBanga loku-1 (engaxinenanga) , kufuneka iphole kakhulu kwiveki okanye ezimbini.
• Kwinqanaba lesi-2 (eliPhakathi) , kungathatha iiveki ezimbini ukuya kwezine, mhlawumbi ezintandathu ukuze kuphinde kuphile ngokupheleleyo.
• Uxinzelelo lweBanga lesi-3 (olunzima) lunokuhlala iinyanga ezininzi kwaye lusenokufuna unyango lwe-physiotherapy.

Eyona nto ibalulekileyo kukuthetha rhoqo nogqirha wakho okanye ingcali yezonyango ngaphambi kokuba uqale naluphi na umthambo onzima, ingakumbi lowo ubeka uxinzelelo ezinqeni nasemilenzeni yakho. Kungcono ukuthatha ixesha lakho ulinde ude uphile ngokupheleleyo kunokuba ukhawuleze wenzeke kwakhona.

Ngaba ungabaleka kwaye uzilolonge nge-'Hip Flexor Strain'?

Hayi, ngokuqinisekileyo akunjalo. Ayilocebo lilungileyo ukubaleka, ukuzilolonga, okanye ukudlala imidlalo ude uphile emva koxinzelelo lwe-hip flexor. Ukuba ubeka uxinzelelo kwi-hip flexor yakho ngaphambi kokuba iphiliswe ngokupheleleyo, unamathuba amaninzi okulimala kwakhona, nto leyo ebangela umonakalo omkhulu kwimisipha kunengozi yokuqala. Kuya kuthatha ixesha elide ukuphola. Ngoko ke, yiba nomonde ude ugqirha wakho okanye ingcali yezonyango ithi, "Ewe, ungakwenza ngoku."

Ngaba olu `xinzelelo lweHip Flexor` lungathintelwa?

Ewe, zikho izinto esinokuzenza ukuthintela olu hlobo lweengxaki.

• Zifudumeze kakuhle ngaphambi kokuba uzilolonge: Lungisa izihlunu zakho ukuze uzilolonge ngokwenza into efana nokuhamba okanye ukubaleka imizuzu emi-5 ukuya kweli-10.
• Yenza umthambo wokuzolula rhoqo:Yolula izihlunu zakho ezithambileyo, iihamstrings, kunye nee-quadriceps, ingakumbi kwindawo yesinqe. Oku kuya kwandisa ukuguquguquka kwemisipha yakho.
• Yandisa Ukuguquguquka: Okukhona umzimba wakho uguquguqukayo, kokukhona imicu yemisipha inokunwebeka ngaphambi kokuba iqale ukukrazuka. Cinga ngebhulukhwe oyithandayo yeebhulukhwe. Bezinxitywa iminyaka emininzi kwaye ngoku zisanwebeka kakhulu. Kodwa ukuba unxibe ibhulukhwe entsha yeebhulukhwe, kuya kufuneka uzinxibe izihlandlo ezimbalwa ukuze uziqhele, akunjalo? Yiyo loo nto ke ngezihlunu zethu. Okukhona sizisebenzisa kwaye sizinwebeka kancinci kancinci, kokukhona zinwebeka kwaye zinwebeka ngakumbi xa sishukuma.
• Yongeza kancinci kancinci amandla omthambo: Musa ukuqala ukwenza umthambo onzima ngaxeshanye. Yongeza kancinci kancinci amandla kunye nobude bomthambo.
• Yomeleza izihlunu: Ukugcina izihlunu ziqinile kwindawo yesinqe nakwiindawo ezijikeleze isinqe kunokuthintela ezi ngxaki.
• Ukuphumla okufanelekileyo: Nika izihlunu zakho ukuphumla okwaneleyo ukuze ziphinde zibuyele esiqhelweni phakathi kokuzilolonga.

Yintoni onokuyilindela ukuba une-'Hip Flexor Strain'?

Ungalindela ukuchacha ngokupheleleyo emva koxinzelelo lwe-hip flexor. Nje ukuba iphole kakuhle, kufuneka uphinde ufumane amandla akho apheleleyo kunye nokukwazi kwakho ukushukuma. Kodwa kuthatha ixesha kwaye kufuna umonde kunye nonyango.

Khumbula ukuzilolonga ngenyameko, uzifudumeze ngaphambi kokuba udlale, kwaye unike umzimba wakho ikhefu emva komsebenzi onzima.

Ngamanye amaxesha, abantu abaneengxaki ezinzima kakhulu ze-hip flexor (ezifana nebanga lesi-3) banokuba neempawu ezihlala ixesha elide ezifana nobuthathaka kwimisipha ekrazukileyo, kodwa oku kunqabile kakhulu.

Ihlala ixesha elingakanani i-'Hip Flexor Strain'?

Ukuba oku kuhlala ixesha elingakanani kuxhomekeke ekubeni izihlunu zakho zonakele kangakanani (oko kukuthi, izinga). Uninzi lweentlobo ze-hip flexor (ibanga loku-1 kunye nezinye ibakala lesi-2) ziyaphola kwiiveki ezimbalwa ngokunyamekela ekhaya nokuphumla. Ezinzima zinokuthatha ixesha elide.

Ngaba oku kuya kundithintela ukuba ndiye emsebenzini/esikolweni?

Ukuba ungenza umsebenzi wakho okanye umsebenzi wesikolo ngaphandle kokufaka uxinzelelo kuxinzelelo lwe-hip flexor yakho, awuyi kukwazi ukuya emsebenzini okanye esikolweni. Nangona kunjalo, ukuba umsebenzi wakho okanye umsebenzi wesikolo ufuna ukuma kakhulu, ukuhamba, okanye ukuphakamisa, kungcono ukuthetha nogqirha wakho kwaye uthathe iintsuku ezimbalwa zokuphumla.

Thetha nogqirha wakho malunga nemisebenzi omele uyiphephe de uphile. Buza ugqirha wakho ngaphambi kokuba uqalise imisebenzi enzima okanye umthambo.

Ndifanele ndimbone nini ugqirha?

• Ukuba uneentlungu eziqatha , awukwazi nokuhamba.
• Ukuba indawo eyonzakeleyo idumbile kakhulu kwaye ikruqukile .
• Ukuba intlungu isekhona emva kweeveki ezimbalwa zokhathalelo lwasekhaya, okanye ukuba intlungu iya isiba mandundu.
• Eya kuweUkuba awukwazi ukuwushukumisa umlenze wakho, uziva urhawuzelelwa, okanye uziva ungenawo amandla emlenzeni wakho.
• Ukuba uvile isandi esikhulu esithi "click" okanye "pop" xa wenzakele.

Ufanele uye nini kwiYunithi yoNyango oluNgxamisekileyo (i-ETU) ?

Ukuba unezinye zeempawu ezilandelayo, yiya kwiSebe leNgxamiseko (i-ETU) ngoko nangoko:

• Ukuba kukho ukopha okungalawulekiyo okuvela okanye okujikeleze izihlunu ezixineneyo.
• Ukuba awukwazi ukuwushukumisa umlenze wakho konke konke, okanye ukuba imo yomlenze wakho ibonakala ngathi itshintshile .
• Ukuba ukudumba akuyeki, kuya kuba mandundu, kwaye ulusu luba bomvu kwaye luzive lufudumele (oku kungaba luphawu losulelo).
• Ukuba ukhe waba nesiganeko esibuhlungu (umz., ukuwa, ingozi yemoto).

Imibuzo omele uyibuze ugqirha wakho

Xa usiya kugqirha, ungabuza imibuzo efana nale. Ngale ndlela, unokuyiqonda ngcono imeko.

• Ingaba ndinoxinzelelo lwe-hip flexor okanye ndingenzakele kwenye into?
• Ubunzima endinabo bunjani?
• Ndingaphumla ixesha elingakanani?
• Zeziphi izinto ekufuneka ndiziphephe de ndibe ndiphilile? Ndingaphinda ndiziqalise nini?
• Ngaba ndiza kuyidinga i-physiotherapy?
• Ngaba kukho ezinye izinto endinokuzenza ukunciphisa iintlungu?
• Ndingenza ntoni ukuthintela oku ukuba kungenzeki kwakhona?

Okokugqibela, khumbula (Umyalezo Wokuya Ekhaya)

Ukuxinwa kwe-hip flexor kukwenzakala okubangela uxinezeleko nokucaphukisayo, ingakumbi ukuba ungumntu okhutheleyo. Oku kwenzeka rhoqo xa usenza into oyithandayo, udlala umdlalo owuthandayo. Nangona kunokuba nzima ukuba kude nebala, inkundla, okanye ijimu iiveki ezimbalwa, kubalulekile ukunika umzimba wakho ixesha olidingayo ukuze uphile.

Ukuba ungxama kwimisebenzi yakho yakudala ungapholi ngokupheleleyo, ungenzakalisa kwakhona izihlunu zakho ezithambileyo okanye wonakalise ezinye izihlunu. Akuyi kuthatha ixesha elide kuphela ukuphola, kodwa ungenza nokwenzakala kube kubi ngakumbi.

Ngoko ke, yiba nomonde. Phumla kwaye uthathe unyango oluyalelwe ngugqirha wakho. Ungoyiki ukubuza ugqirha wakho ukuba unemibuzo. Nangona ukwenzakala kusenokuba yinto eqhelekileyo, imeko yakho isenokuba yeyodwa, kwaye kubalulekile ukufumana unyango olufanelekileyo. Ndikunqwenelela ukuchacha ngokukhawuleza!

Uxinzelelo lwe - hip flexor, iintlungu ze-hip, ukutsalwa kwemisipha, ukwenzakala kwezemidlalo, unyango lwe-RICE, ukuqengqeleka kwe-hamstring, iintlungu zethanga