Zingaphi izinto esizisebenzisayo emilenzeni yethu ngosuku? Ukuhamba, ukubaleka, ukutsiba, ukuma... Izihlunu ezisemilenzeni yethu zisinceda kuzo zonke ezi zinto ngaphandle kokuba siqaphele. Zifana neengqwele ezithwala ubunzima bomzimba wethu kwaye zisishukumise. Ngoko ke namhlanje, masithethe ngenkqubo yezihlunu ezisemilenzeni yethu, iingxaki ezincinci eziza nayo, kunye nendlela yokuzigcina ziphilile.
Kutheni izihlunu zemilenze zibaluleke kangaka kuthi?
Ngamafutshane, izihlunu ezisemilenzeni yethu zilawula iintshukumo zethu. Xa uhamba, ubaleka, unyuka izinyuko, kwaye usukuma, ezi zihlunu zinika amandla okwenza konke oku. Ayipheleli apho, kodwa ezi zihlunu zikwadlala indima enkulu ekuxhaseni ubunzima bomzimba wethu wonke, zisigcina sizinzile kwaye silungelelene. Zisebenzisana namathambo ethu, imisipha, kunye nemisipha ukwenza wonke lo msebenzi.
Ngoku masahlule umlenze ube ziinxalenye ezimbini size sijonge izihlunu eziphambili kwinxalenye nganye kunye nomsebenzi wazo ngokwahlukeneyo.
Izihlunu zomlenze osezantsi kunye nemisebenzi yazo
Umlenze ongezantsi yinxalenye yomzimba wethu eqala edolweni ukuya eqatheni. Izihlunu ezikule nxalenye zenza imisebenzi emininzi ebalulekileyo.
| Iqela lemisipha | Nguwuphi umsebenzi owenziwayo? |
|---|---|
| Izihlunu zangaphambili | Ezi zifumaneka ngaphambili komlenze wakho ongezantsi. Ezi zihlunu zikunceda uphakamise kwaye wehlise unyawo lwakho, kwaye ugobe iinzwane zakho. Umzekelo , umsipha wangaphambili we-tibialis . |
| Izihlunu ezisecaleni | Ezi zihlunu, ezisebenza ngaphandle komlenze wakho ongezantsi, zinceda ukugcina unyawo lwakho luzinzile xa uhamba kwaye ubaleka. Zikwanceda ukujika unyawo lwakho lusuke kwelinye icala luye kwelinye. |
| Izihlunu zangasemva | Ezi zizinto esizibiza ngokuba zimisipha yethole. Ezinye zazo zikufutshane nolusu kwaye ezinye zingaphakathi ngaphakathi. Zenza umsebenzi omninzi. Zikunceda ume ngeenzwane zakho, ubaleke, utsibe, ugobe kwaye ulungise amadolo akho, kwaye zikwakunceda ugcine umzimba wakho uzinzile ngokugcina umqolo wonyawo lwakho uthe tye ngelixa umile. I-gastrocnemius kunye ne-soleus zezinye zezihlunu eziphambili apha. |
Izihlunu zomlenze ophezulu kunye nemisebenzi yazo
Umlenze ongasentla, okanye ithanga, yinxalenye yomzimba ukusuka esinqeni ukuya edolweni. Uqulethe ezinye zezona zihlunu zinamandla emzimbeni wethu.
| Iqela lemisipha | Nguwuphi umsebenzi owenziwayo? |
|---|---|
| Izihlunu zangaphambili | Ezi zizinto esizibiza ngokuba yi-'quads'. Ngokuchanekileyo, eli liqela lemisipha emine (i-Quadriceps femoris) . Zinceda ekugobeni idolo, ukulilula, ukugoba ithanga kwindawo yesinqe, kunye nokujikeleza umlenze. Zikwabaluleke kakhulu ekugcineni umzimba ulungelelene. |
| Izihlunu eziphakathi | Ezi zifumaneka kwicala elingaphakathi lethanga. Zinceda ekuziseni umlenze embindini womzimba (ukongeza), kunye nokugoba, ukwandisa, kunye nokujikeleza ithanga. |
| Izihlunu zangasemva | Ezi zimisipha esizibiza ngokuba yi-"hamstrings" . Ezi zifumaneka ngasemva kwethanga. Zinceda ukuhambisa umlenze phambili nangasemva kwaye ziwujikelezise kwi-hip joint. Usenokuba ukhe weva ukuba abadlali badla ngokwenzakala kwezi misipha. |
Ziziphi iingxaki eziqhelekileyo ezinokubakho kwimisipha yemilenze?
Sonke siye saba neengxaki ezincinci zemisipha yemilenze ngaxa lithile ebomini bethu. Nazi ezimbalwa zazo.
- Ukuxinezeleka kwemisipha: Le yeyona ngozi ixhaphakileyo. Ngolwimi lwethu, ibizwa ngokuba yi-"sprains." Le meko yenzeka xa imicu yemisipha yoluliwe okanye ikrazukile kakhulu, njengaxa kusenziwa umthambo okanye kuphakanyiswa into enzima.
- Ukuqaqamba kwemilenze: Intlungu ebuhlungu ngequbuliso kwizihlunu zemilenze. Oku kudla ngokuvela ebusuku ngelixa ulele. Le meko idla ngokubangelwa kukuphelelwa ngamanzi emzimbeni, amayeza athile, kunye nokukhulelwa.
- Ukuwa kweenyawo: Oku kwenzeka xa unengxaki yokuphakamisa unyawo lwakho. Unyawo lwakho luyarhuqa emhlabeni xa uhamba. Oku kudla ngokuba yimiphumo yemeko efana nokwenzakala kwemithambo-luvo okanye isifo sohlangothi.
- Umlenze wethenisi: Oku kukwabangela uxinzelelo kwimisipha yethole. Igama layo livela kuba liqhelekile kubadlali bethenisi. Linokwenzeka xa uqala ukubaleka ngequbuliso.
Zithini iimpawu zezi ntlobo zeengxaki?
Ukuba unengxaki ngemisipha yemilenze yakho, unokufumana iimpawu ezifana nezi:
- Intlungu yemisipha, ukuqina kwayo, kunye neentlungu.
- Ukuziva ubuthathaka kwimisipha.
- Ukungakwazi ukugoba okanye ukolula umlenze ngokufanelekileyo.
- Ukudumba okanye ukudumba kwindawo yokwenzakala.
Ngawaphi amaxesha afanelekileyo okubonana nogqirha?
Ngokwesiqhelo, into efana nokukruneka okuncinci iyaphela ngokuphumla emva kosuku olunye okanye ezimbini. Nangona kunjalo, ngamanye amaxesha ezi ntlungu zinokuba luphawu lwesifo esinzulu.
Kubalulekile: Musa ukuzityeshela ezi mpawu zilandelayo kunye nentlungu yomlenze. Ezi zinokuba ziimpawu zokuqhekeka kwegazi, njenge-Deep Vein Thrombosis (DVT).
Ukuba unayo nayiphi na kwezi, bona ugqirha ngoko nangoko okanye uye kwiSebe lezeMpilo eziNgxamisekileyo (ETU) elikufutshane:
- Ukudumba (ukudumba), ukuba bomvu, ukufudumala xa uchukumisa, okanye intlungu eqatha emlenzeni, ingakumbi kwindawo yesinqe.
- Ukuba ndindisholo okanye ukuphelelwa yimvakalelo emlenzeni.
- Ubuthathaka obukhulu bemisipha ngequbuliso okanye ukungakwazi ukuhambisa umlenze.
Uvavanyo kunye nonyango lokufumanisa oku
Xa ubona ugqirha, baza kuhlola umlenze wakho. Baza kukhangela ukudumba kunye nokukrweleka, baze bakucele ukuba ushukumise umlenze wakho ngeendlela ezahlukeneyo ukuze kuvavanywe ukusebenza kwemisipha yakho. Ukuba kuyimfuneko, banokuyalela ukuba kwenziwe i-ultrasound okanye i-MRI scan.
Njengonyango, kuxhomekeke kuhlobo lwesifo, ugqirha unokucebisa oku kulandelayo:
- Indlela ye-RICE: imele i-Rest, i-Ice, i-Compression, kunye ne-Elevation.
- Iintlungu: Iintlungu ezifana ne-'NSAIDs'.
- Unyango lomzimba: Ukuzilolonga ukuqinisa izihlunu.
- Utyando: Ukuba kukho ukukrazuka okukhulu kwemisipha, utyando lunokufuneka.
Ungayigcina njani imisipha yemilenze iphilile?
Bathi, “Ukuthintela kungcono kunokunyanga.” Ngoko ke, singenza ezi zinto zilula ukugcina izihlunu zemilenze yethu ziphilile.
- Gcina ubunzima obusempilweni: Njengoko ubunzima bomzimba wakho busanda, uxinzelelo emilenzeni yakho luyanda, nto leyo eyandisa umngcipheko wokwenzakala.
- Sela amanzi amaninzi: Ukuphelelwa ngamanzi emzimbeni yeyona nto ibangela ukuqaqamba kwesisu. Qiniseka ukuba usela amanzi aneleyo yonke imihla.
- Ukuzifudumeza ngaphambi kokuzilolonga: Ngaphambi kokuba wenze umthambo okanye umdlalo, zolula kancinci imizuzu emi-5 ukuya kweli-10. Oku kuyafudumeza izihlunu kwaye kunciphisa umngcipheko wokwenzakala.
- Lumka ngamayeza: Amanye amayeza anokubangela isiyezi. Ukuba unengxaki enjalo, thetha nogqirha wakho kwaye uqaphele loo nto.
Imilenze yethu ibalulekile kwizinto ezininzi ebomini bethu. Ngoko ke luxanduva lwethu ukunyamekela izihlunu ezikuyo, sizinike ukuphumla ezikudingayo, size sizigcine ziqinile.
Umyalezo Wokuya Ekhaya
- Izihlunu ezisemilenzeni yakho zibalulekile kuzo zonke iintshukumo, ezifana nokuhamba, ukubaleka, kunye nokuthwala ubunzima.
- Ukuqaqanjelwa kwemisipha kunye nokuqaqamba ziingxaki eziqhelekileyo kwaye zihlala ziphela ngokuphumla.
- Ukulimala okuninzi kunokuthintelwa ngokuzifudumeza ngokufanelekileyo ngaphambi kokuzilolonga nokugcina umzimba unamanzi aneleyo.
- Ukuba unentlungu ebuhlungu, ukudumba, ukuba bomvu, okanye ukuba ndindisholo emlenzeni wakho, bonana nogqirha wakho ngoko nangoko, kuba oko kunokuba luphawu lwesifo esinzulu.
- Ukugcina ubunzima obusempilweni kunokunciphisa uxinzelelo olungeyomfuneko kwimisipha yemilenze yakho kwaye kunciphise umngcipheko wokwenzakala.
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