Ngaba ngamanye amaxesha ukhe uzive ngathi izihlunu zakho zamagxa ziqinile, umqolo wakho ubambekile, okanye isihlunu emlenzeni wakho sinamaqhina? Uninzi lwethu luhlangabezana nolu hlobo lwentlungu. Abanye abantu bathi, "Owu, ndinemithambo-luvo exineneyo egxalabeni lam." Namhlanje sithetha ngonyango olukhethekileyo olunokunceda ngolu hlobo lokuqina kunye nentlungu exineneyo. Oku kubizwa ngokuba yi-'Myofascial Release therapy'. Nangona igama liyinkimbinkimbi kancinci, ibali lilula kakhulu.
Yintoni iMyofascial Release?
Ukuze sikuqonde oku, masiqale sijonge intsingiselo yale gama. Kulula kakhulu.
- I-Myo ithetha izihlunu .
- I-Fascia yinethiwekhi yezicubu ezincinci neziqinileyo ezigubungela kwaye zidibanisa umzimba wethu wonke, kuquka nezihlunu zethu.
Ngamafutshane, ukukhululwa kwe-myofascial lunyango oluqhutywa ngezandla. Nangona kunjalo, alujolisi nje kuphela kwizihlunu ngokuthe ngqo. Luya nzulu kwaye lukhulula ukuqina kunye nokuvaleka okwenziwe kwinethiwekhi yezicubu ebizwa ngokuba yi-'fascia'.
Ngoko ke yintoni le tissue ebizwa ngokuba yi-fascia?
Cinga ngewebhu yesigcawu. Yiloo nto le tissue ibizwa ngokuba yi-fascia. Isasazeka kuwo wonke umzimba wethu, ijikeleze kwaye idibanisa zonke izihlunu zethu, amathambo, imithambo-luvo, imithambo yegazi, kunye nezitho zangaphakathi. Ifana newebhu enemilinganiselo emithathu ngaphakathi emzimbeni wethu. Yisakhiwo esiqhubekayo, esingaqhekekanga. Oko kuthetha ukuba i-fascia emlenzeni wakho iqhagamshelwe entloko yakho.
Ngokwesiqhelo, le tissue ye-fascia iguquguquka kakhulu kwaye iyanwebeka. Kodwa ikwanamandla kakhulu. Inika inkxaso yesakhiwo emzimbeni wethu kwaye ikhusela izihlunu. Le tissue inokushukuma ngaphandle kokuphazamiseka.
Nangona kunjalo, xa imizimba yethu ifumana ingozi, njengokuwa, ingozi, utyando, okanye ukuhlala kwindawo enye ixesha elide, le tissue ye-fascia ilahlekelwa bukuguquguquka kwayo. Iyaqina, iqine, kwaye ibotshelelwe kwiindawo ezithile. Oko kuqina kuko okusibangela iintlungu kwaye kuthintela intshukumo yomzimba wethu. Kanye njengokuba xa i-spider web itsalwa kwindawo enye, yonke i-web itsalwa, ukuxinana kwenye inxalenye ye-fascia tissue kunokubangela iintlungu kwenye indawo engabonakaliyo.
Ngaba oku kuyafana ne-'Trigger Point Therapy'?
Ewe, ziyafana ngokwenene. Olu nyango lukwabizwa ngokuba yiMyofascial Trigger Point Therapy . Isizathu soku kukuba iintlungu ze-myofascial ziqala 'kwiindawo ezahlukeneyo' emzimbeni.
Ngamafutshane, ezi 'ndawo zibangela iingqaqambo' ziindawo eziqinileyo nezinamaqhina zezicubu ezibizwa ngokuba yi-fascia. Ngaba wakha waziva iqhina okanye ukugquma kancinci xa uchukumisa umsipha emzimbeni wakho? Ezi ziindawo apho kuvakala khona.
Xa ezi 'ndawo zibangela ukuxhuzula' ziqina, ziyayithintela intshukumo yezihlunu kunye namalungu abandakanyekayo. Ngamanye amaxesha iintlungu zikhawulelwe kwindawo echanekileyo yeqhina. Kodwa ngamanye amaxesha, iqhina linokubangela iintlungu emzimbeni wonke. Unyango lokukhulula imisipha lusebenza ngokukhulula nokukhulula ukuxinana kwezi nxalenye (iindawo ezibangela ukuxhuzula).
Ngubani olu nyango lufanelekileyo kuye?
Nabani na onesifo sokuxinana okanye ukuxinana kwizicubu zakhe ze-fascia angazuza kolu nyango. Lunokuba luncedo ngakumbi kwabo banezi meko zilandelayo:
- Ukonzakala Emzimbeni: Intlungu ebangelwa ziziganeko ezinje ngengozi yemoto, ukuwa, okanye ukubetheka ngesabhokhwe.
- Ukuvaleka: Ukuqina okubangelwa zizicwili emva kotyando, ukutsha, okanye iimeko ezifana negxalaba eliqandisiweyo.
- Ukudumba: Intlungu ebangelwa ziimeko zokudumba ezifana ne-bursitis, i-osteoarthritis, kunye ne-plantar fasciitis.
- IiNerve ezicinezelweyo: Iimeko ezifana neediski ze-herniated okanye i-carpal tunnel syndrome.
- Ukulimala koxinzelelo oluphindaphindwayo: Intlungu ebangelwa zizinto ezifana nokuphakamisa iintsimbi, ukuma kakubi, nokuhlala phambi kwekhompyutha ixesha elide.
Ziziphi iimeko ezinokunyangwa ngonyango lokukhululwa kwe-myofascial?
Le ndlela yonyango isetyenziselwa ukunyanga iimeko ezahlukeneyo zonyango. Makhe sijonge ezimbalwa zazo. Ukuze uqonde olu lwazi ngokucacileyo, jonga itheyibhile engasezantsi.
| Imeko | Ingcaciso elula |
|---|---|
| Isifo seNtlungu yeMyofascial | Intlungu eyenzeka kwizicubu zomzimba ezidityanisiweyo, ingakumbi i-fascia. Kulapho ke ezo 'ziqalo' (amaqhina) esithethe ngazo zenzeka khona. |
| Isifo seCarpal Tunnel | Imeko ebangela iintlungu, ukungakhululeki, kunye nobuthathaka esandleni nasesihlahleni. |
| Intlungu Ephantsi Yomqolo | Ibangelwa kukuxinezeleka kwimisipha kunye nemisipha yomqolo, nto leyo enciphisa umgama wokuhamba kunye nokuguquguquka komqolo. |
| Ingxaki ye-TMJ | Ukudumba kwemisipha ejikeleze ilungu lomhlathi kubangela iintlungu xa livula, livala, kwaye lisitya. |
| I-Fibromyalgia | Imeko ebangela iintlungu ezingapheliyo (ezingapheliyo) kwimisipha namalungu emzimbeni wonke. |
| Iintloko ezingapheliyo | Intloko ebuhlungu rhoqo neqatha. Oku kunokubangelwa kukuxinana kwezicubu ze-fascia entanyeni nasemagxeni. |
Kwenzeka ntoni ngexesha leseshoni yonyango?
Olu nyango lwenziwa yingcali efumene uqeqesho olukhethekileyo kulo. Lo ungaba yingcali yezonyango zomzimba, ingcali yezonyango zomsebenzi, ingcali yezonyango zokumasaja, okanye ingcali yezonyango zezemidlalo.
Unyango ludla ngokwenziwa kwigumbi labucala.
1. Ukuchongwa: Okokuqala, ingcali yezonyango ihlola umzimba wakho kwaye ifumana iindawo ezixineneyo, ezixineneyo, kunye namaqhina (amanqaku okubangela) kwizicubu ze-fascia.
2. Ukufaka uxinzelelo: Emva koko, kufakwa uxinzelelo oluthambileyo kodwa oluzinzileyo kwiindawo ezichongiweyo. Akukho oyile okanye iiloshini ezisetyenziswayo apha kuba ugqirha ufuna ukuziva ukuqina kwezicubu eluswini lwakho.
3. Ukutsala nokuvuleka:Ngelixa efaka uxinzelelo, ingcali yezonyango izama kancinci ukolula izicubu ze-fascia. Unyango lubandakanya ukuxovula nokuzolula indawo ngokuphindaphindiweyo.
4. Ukuphumla: Le nkqubo iphindaphindwa de izicubu zikhulule kancinci kancinci ukuqina kwazo kunye noxinzelelo. Nje ukuba loo ndawo iphumle, ugqirha wezonyango udlulela kwenye indawo exineneyo.
Uziva njani emva konyango?
Emva konyango, ungaziva iintlungu okanye ubuhlungu obuncinci kwiindawo apho ugqirha wayesebenza khona. Kodwa oko kuqhelekile. Iintlungu ziya kuphela ngokukhawuleza. Emva koko, uya kuziva ukuba ezo ndawo zikhululekile kwaye zilula kakhulu kunangaphambili konyango.
Ukuze ufumane iziphumo ezilungileyo, kuya kufuneka uye kwiiseshoni zonyango ezininzi. Ingcali yakho yonyango ingacebisa unyango kube kanye ngemini okanye rhoqo emva kweentsuku ezintathu, kuxhomekeke kwimeko yakho. Iseshoni nganye ihlala phakathi kwemizuzu eli-15 ukuya kwengama-50. Ngokuxhomekeke kwisizathu kunye nobunzima bemeko yakho, ungacetyiswa ukuba ufumane unyango kangangeeveki ezininzi okanye iinyanga ezininzi.
Zithini iingenelo zolu nyango?
Nangona kungekho phando lungako olwenziweyo ngayo njengezinye iindlela zokuphulula, zininzi iingenelo ezinokubakho kwi-myofascial release therapy.
| Inzuzo | Kwenzeka ntoni kuyo? |
|---|---|
| Ulawulo lweentlungu | Intlungu nokuqina kwayo kuyancipha, kwaye izicubu ezonakeleyo ziqala ukuphola. |
| Ukunyuka kweNtshukumo | Uluhlu lokushukuma kwezihlunu kunye namalungu luyaphucuka. Kuba lula ukugoba nokulula umzimba. |
| Ukujikeleza kwegazi okuphuculweyo | Xa izicubu eziqinileyo zikhululeka, igazi kunye neoksijini zihamba kakuhle kuzo. |
| Ukuphumla | Unyango lokuphulula umzimba luye lwangqineka luphumza umzimba kwaye lukhulula amaqhina. |
| Ulawulo loxinzelelo | Uxinzelelo kunye noxinzelelo emzimbeni wonke ziyakhululwa, kwaye ingqondo iziva ikhululekile. |
Ngaba kukho naziphi na iingozi ezibandakanyekileyo?
Njengezinye iindlela zokuphulula, zimbalwa iingozi ezinkulu ezibandakanyekayo. Nangona kunjalo, kunqabile kakhulu, abanye abantu banokufumana iziphumo ebezingalindelekanga. Umzekelo:
- Ukopha ngaphakathi
- Ubunzima bokushukuma kwezihlunu
- Ukukhubazeka kwexesha elifutshane
- Umonakalo wemithambo-luvo
Ezi aziqhelekanga kakhulu. Nangona kunjalo, ukuba unenye yezi meko zilandelayo zonyango, ngokuqinisekileyo kuya kufuneka uthethe nogqirha wakho ngaphambi kokuba uqale olu nyango.
Ukuba unayo nayiphi na kwezi meko, ngokuqinisekileyo kufuneka uthethe nogqirha wakho ngaphambi kokuba ufumane olu nyango:
- Amathambo aqhekekileyo
- Ukutsha
- Amanxeba avulekileyo
- Ukuqhekeka kwegazi kwimithambo enzulu (i-Deep Vein Thrombosis)
- Ukuba uthatha amayeza okunciphisa igazi
- Iimeko ze-metabolic
Ugqirha wakho uza kuhlola imeko yakho aze akunike iingcebiso malunga nokuba olu nyango lukulungele na okanye ingaba enye indlela yonyango ingcono na.
Awukwazi ukwenza oku ekhaya? (Ukuzikhulula kwi-Self-Myofascial)
Ewe, ungakwenza oku ekhaya ukuya kuthi ga kwinqanaba elithile. Oku kubizwa ngokuba yi-'Self-Myofascial Release'. Oku kudla ngokwenziwa kusetyenziswa i-foam roller okanye i-roller massager. Usebenzisa ezi zixhobo, ungacinezela kancinci kwizicubu zakho ze-fascia.
Kodwa khumbula, ngaphambi kokuba uzame into efana nale wedwa, ngokuqinisekileyo kuya kufuneka ubuze ugqirha wakho okanye ingcali yezonyango. Baza kukuxelela indlela eyiyo, apho umele uyenze khona, nalapho ungamele uyenze khona.
Okokugqibela, ukuba unentlungu yemisipha kunye ne-fascial, thetha nogqirha wakho malunga nokuba unyango lokukhulula i-myofascial lunokuba lufanelekile na kuwe. Nangona uphando lungakhange lubonakalise ukusebenza kwalo nge-100% yexesha, lubonakalisile ukuba lunceda abantu abaninzi ukunciphisa iintlungu zabo. Ugqirha wakho unokucebisa unyango lwendabuko. Nangona kunjalo, kubalulekile ukuxoxa ngazo zonke iindlela onokukhetha kuzo nogqirha wakho.
Umyalezo Wokuya Ekhaya
- Ukukhululwa kwe-Myofascial lunyango olukhethekileyo olusetyenziswa ngesandla olusetyenziselwa ukunciphisa ukuqina kunye nentlungu kwimisipha kunye nezicubu ze-fascia ezizigubungelayo.
- Eyona nto iphambili apha kukukhulula 'ii-tangles' (amanqaku okubangela uqhushumbo) ezenzeka kwizicubu ze-fascia, ezifana newebhu yesigcawu esasazeke emzimbeni wethu wonke.
- Oku kunokubonelela ngoncedo kwiimeko ezahlukeneyo ezibuhlungu ezifana neentlungu zomqolo, i-carpal tunnel syndrome, kunye ne-fibromyalgia.
- Olu nyango lufanele lufunyanwe kuphela yingcali, efana nengcali yezonyango zomzimba eqeqeshiweyo.
- Ukuba unezinye iingxaki zempilo (ingakumbi ukwaphuka kwamalungu omzimba, iingxaki zokujiya kwegazi), qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba uqalise olu nyango.
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