Ngaba uyazenzakalisa xa udlala imidlalo? Makhe sithethe ngezi ngozi zemidlalo!

Ngaba ungumntu othanda ukudlala imidlalo nokuzilolonga? Ukwenza njalo kulungile emzimbeni. Amathambo nemisipha yethu iba namandla ngaloo ndlela. Kodwa ngamanye amaxesha, iingozi ezincinci kunye nokwenzakala kunokwenzeka, akunjalo? Izinto ezinje zinokwenzeka xa udlala ikhilikithi, ubaleka, utsiba, okanye nasejimini. Ngoko ke namhlanje, masithethe ngezi ngozi zemidlalo.

Zithini iingozi zemidlalo?

Ngamafutshane, ezi zizinto ezenzakalayo ezenzeka xa udlala imidlalo okanye usenza nawuphi na umsebenzi womzimba. Ukuzilolonga kubaluleke kakhulu kwimpilo yethu iyonke. Kuqinisa amathambo ethu kunye nenkqubo yemisipha . Nangona kunjalo, lo msebenzi womzimba ngamanye amaxesha unyusa umngcipheko wokwenzakala emathanjeni ethu, kwizihlunu, nakwezinye izihlunu ezithambileyo. Ezi zinto zenzakalayo kwezemidlalo zinokwenzeka ngenxa yeengozi zequbuliso, uqeqesho olugqithisileyo, okanye imidlalo yokudibanisa umzimba.

Ezi nzakala zinokwenzeka ngequbuliso, okanye zinokuvela ngokuhamba kwexesha. Ukulimala okubukhali kubangelwa ngamandla amakhulu ngequbuliso . Umzekelo, unokukhubeka uze uwe ngelixa ubaleka. Kwelinye icala, ukwenzakala okuphindaphindwayo kubangelwa kukusetyenziswa rhoqo kwentshukumo efanayo. Ezi nzakala zenzeka xa inxalenye yomzimba isetyenziswa kakhulu. Naluphi na ukonzakala, ukuba alunyangwa, lunokuba yingozi . Uninzi lwenzakala kwezemidlalo lunokunyangeka ekhaya. Nangona kunjalo, kungcono ukubona ugqirha wezonyango zemidlalo ukuze akunike iingcebiso malunga nokwenzakala kwakho.

Zeziphi iintlobo zeengozi zemidlalo esizibona rhoqo?

Kukho iintlobo ezahlukeneyo zeengozi ezinokwenzeka xa kudlalwa imidlalo. Makhe sijonge ukuba zeziphi:

• Ukuqhekeka kwamathambo : Xa kusetyenziswa amandla amakhulu ngequbuliso kwithambo, njengokuwa, ukungqubana, okanye ukujijeka ngequbuliso, ithambo linokwaphuka okanye laphuke. Xa ithambo liphantsi koxinzelelo olude, linokuba kukuqhekeka koxinzelelo okanye ukwaphuka kwepleyiti yokukhula (ingakumbi kubantwana abancinci) .

• I-Bursitis : Le yenye ingozi eyenzeka ngenxa yokunyakaza okuphindaphindiweyo. Ichaphazela i-bursae yakho. I-Bursae ziingxowa ezithambileyo zezicubu ezisebenza njengemiqamelo kunye nezifunxi-mathupha phakathi kwamathambo ethu nezinye izicubu. I-Bursitis kuxa ezi zivuvukala.

• Ukubetheka kwentloko : Ukubetheka kwentloko kukwenzakala kwengqondo. Oku kwenzeka xa ingqondo ibetha ngaphakathi kwentloko xa intloko ibetheka. Olu hlobo lokubetheka kwentloko lunokwenzeka ngakumbi xa kudlalwa imidlalo ebandakanya ukudibana nomzimba. Oku akuyonto ihlekisayo, kwaye ukuba ubetheka entloko, ngokuqinisekileyo kuya kufuneka ufune ingcebiso kagqirha.

• Ukudumba : Ukudumba ngamabala aluhlaza okwesibhakabhaka okanye amfusa esiwabona rhoqo. Avela xa kukho ukopha phantsi kolusu. Ukudumba okuqhelekileyo kukwenzakala okuncinci kumphezulu. Nangona kunjalo, ukudumba kwemisipha okanye ukudumba kwamathambo kunokuba yingozi ngakumbi.

• Ukuqhekeka kwamalungu : Oku kuxa isiphelo sethambo siphuma kwilungu apho lihlala khona. Umzekelo, ukuba igxalaba lakho liphuma kwilungu lalo, oko kubizwa ngokuba yi-dislocation.

• Ukuxinana kwemisipha : Xa umsipha woluliwe kakhulu, oko kukuthi, woluliwe, unokukrazuka. Oku kubizwa ngokuba kukuxinana kwemisipha. Uninzi lwezihlunu zincinci. Nangona kunjalo, ngamanye amaxesha izihlunu zinokukrazuka ngokupheleleyo.

• Ukukrwempa : Ukukrwempa kukunwebeka kakhulu kwe-ligament . Ii-ligaments ziintambo eziqinileyo zezicubu ezidibanisa amathambo kunye nezinceda ukugcina amalungu ezinzile. Ezi nzakala zinokuqala kwezincinci ukuya kwezinzulu.

• I-Tendinitis : Oku kukwenzakala okwenzeka ngokwenza uhlobo olufanayo lokunyakaza ngokuphindaphindiweyo. Kuchaphazela i-tendon . I-Tendons zizicubu ezidibanisa izihlunu namathambo. Ezi zinokudumba xa ziphantsi kohlobo olufanayo lokunyakaza ixesha elide.

Ngawaphi amalungu omzimba asengozini enkulu xa edlala imidlalo?

Kukho amalungu athile omzimba afumana uxinzelelo olungaphezulu kunamanye xa edlala imidlalo. Ngenxa yokuba umsebenzi womzimba uxhomekeke ekushukumeni kwamalungu, la malungu kunye nezicubu eziwaxhasayo zihlala zizenzakalisa kakhulu.

Makhe sijonge ezinye zezi ndawo:

• I-Achilles tendon : Le yinxalenye etyebileyo, efana nentambo yemisipha yakho yethole edibana nethambo lakho lesithende. Xa le tendon ixinezelekile, inokubangela i-Achilles tendinitis (ukudumba kwe-Achilles tendon) okanye i-Achilles tendon rupture (ukudumba kwe-Achilles tendon) .

• Ilungu leqakala : Iqakala lakho linamalungu amathathu. Kukwakho namanye amathambo, i-cartilage, i-ligaments, imisipha, kunye ne-tendon. Eyona miphumo ixhaphakileyo yeqakala kukuqhekeka kweqakala kunye nokuqhekeka kweqakala .

• Ilungu le-elbow : Ilungu le-elbow likwasengozini yokwenzakala ngokugqithisileyo ngenxa yokunyakaza okuphindaphindiweyo kwezemidlalo. I-tennis elbow kunye ne-golfer's elbow zimizekelo emibini. I-elbow bursitis nayo inokwenzeka.

• Intloko: Ngokutsho kwe-CDC (Centers for Disease Control and Prevention), ngaphantsi kwe-2 kwi-10 ukwenzakala kwezemidlalo kukwenzakala entloko. Uninzi lwale miphumo lukwenzakala okuncinci, njengokuphuma kwegazi empumlweni namazinyo aphukileyo. Kodwa iimeko ezinzulu, ezifana nokuxhuzula, nazo ziwela kolu luhlu.

• Idolo : Kukho ii-ligaments ezininzi edolweni lakho ezinokukrazuka. Imizekelo ibandakanya ukukrazuka kwe-ACL kunye nokukrazuka kwe-PCL . Ezinye iingozi eziqhelekileyo edolweni yidolo le-jumper kunye nedolo le-runner .

• Imisipha yemilenze : Ukutsalwa kwemisipha yemilenze kuxhaphakile. Ukutsalwa kwemisipha yesifuba kunye nokwenzakala kwemisipha yemisipha zezona zixhaphakileyo. Imisipha yesifuba kukwenzakala kwezicubu ezithambileyo ezijikeleze ithambo lesifuba, okuxhaphakileyo kubagijimi.

• Ilungu legxalaba : Ukulimala kwe -rotator cuff egxalabeni lakho, okufana nokukrazuka kunye ne-tendonitis, ngamanye amaxesha kuthiwa ligxalaba le-swimmer . Ezinye iingozi zegxalaba ziquka ukwaphuka kunye nokukhubeka.

Ziziphi iimpawu eziqhelekileyo zengozi yezemidlalo?

Akunzima ukufumanisa xa ukhe wenzakala kwezemidlalo. Ixesha elininzi, oku kwenzeka xa udlala okanye uzilolonga. Uza kukwazi xa into oyenzayo ibuhlungu. Uza kuqaphela nezinye iimpawu zokwenzakala.

Iimpawu eziqhelekileyo ezinokubonwa zezi:

• Intlungu yemisipha
• Ungabona ukudumba, ukutshintsha kombala, okanye ukudumba.
• Ithambo okanye ilungu elibonakala lingekho kwindawo yalo (ukukhubazeka)
• Ubunzima bokushukuma okanye ukubeka ubunzima kwinxalenye yomzimba eyonzakeleyo

Zithini izizathu eziphambili zeengozi kwezemidlalo?

Kukho izizathu ezininzi eziphambili zokuba iingozi zemidlalo zisoloko zenzeka.

• Ukuwa : Ngokutsho kwe-CDC, ngaphezu komntu omnye kwaba-4 owenzakeleyo kwezemidlalo kubangelwa kukuwa.
• Ukuziqeqesha nzima kakhulu okanye ixesha elide (ukuzibhokoxa kakhulu) okanye ukungaqondi kakuhle izakhono zakho nako kunokukhokelela ekwenzakaleni.
• Impembelelo ngqo : Oku kuquka izinto ezifana nokubetha izixhobo zemidlalo okanye ukungqubana nomnye umdlali.

Ngaba kukho naziphi na izinto ezinokubangela ingozi?

Iingozi zemidlalo zihlala zizenzekela ngengozi. Ezi zinto asizizo esizenzayo ngabom. Nangona kunjalo, kukho izinto ezithile ezinyusa umngcipheko wengozi. Ezi zinto zinokuba zezi:

• Ukungazisebenzisi izixhobo ezifanelekileyo okanye izixhobo zokuzikhusela. Khawuthelekelele udlala ikhilikithi ngaphandle kwesigcina-ntloko okanye iiphedi.
• Ukungazifudumezi okanye ukuzolula kakuhle ngaphambi komsebenzi.
• Ukuqala kwinqanaba lokuqina umzimba wakho ongaliqhelanga. Kufana nokwenza umthambo onzima ngequbuliso.
• Ukudlala imidlalo yokudibanisa abantu ngendlela eyoyikisayo, efana nebhola ekhatywayo.

Oogqirha bafumanisa njani ukwenzakala kwezemidlalo?

Xa unesilonda sezemidlalo, into yokuqala ugqirha aza kuyenza ukuze afumanise ukuba kwenzeke ntoni kanye kanye kukwenza uvavanyo lomzimba aze akubuze ngembali yakho yezonyango . Baza kubuza malunga nokuba kwenzeke ntoni xa kwenzakele kunye neempawu zakho. Basenokufuna nokuhambisa inxalenye yomzimba wakho eyonzakeleyo okanye bayichukumise ukuze babone ukuba ivakalelwa njani. Ngokuxhomekeke kuhlobo lwesilonda, banokufuna nokubona imifanekiso yamathambo okanye izicubu ezibandakanyekileyo.

Bathatha le mifanekiso ngovavanyo lomfanekiso olufana nolu:

• I-X-reyi `(i-X-reyi)`
• Iskeni ye-CT
• I-MRI `(MRI)`

Uyiphatha njani ingozi yezemidlalo?

Wakuba wenzeke ingozi kwezemidlalo, ungasebenzisa indlela ethi `RICE` ukunciphisa iintlungu ngelo xesha. `RICE` imele u -R - Rest, I - Ice, C - Compression, E - Elevation . Ngamanye amaxesha, umzali, umongikazi wesikolo, okanye umphathi wezemidlalo uya kusebenzisa indlela ethi `RICE` ude ubone ugqirha. Oku kunceda ukunciphisa iintlungu kunye nokudumba 'kwisigaba esibukhali' sokwenzakala. Nangona kunjalo, unyango olwahlukileyo lunokufuneka kamva.

Khumbula, indlela ye-RICE yenzelwe kuphela ukukhululeka kwangoko. Ingcebiso kagqirha ibalulekile ukuze uphile ixesha elide.

Iingozi ezininzi kwezemidlalo zinokunyangwa ekhaya. Nangona kunjalo, kubalulekile ukubonisana nogqirha malunga nesicwangciso sakho sonyango . Iingozi zemidlalo ezinzulu ngakumbi zinokufuna unyango olukhethekileyo. Umzekelo:

• Ukuphelisa iintlungu : Usenokufuna amayeza okuphelisa iintlungu athengiswa ngaphandle kwekhawuntara okanye amayeza okuphelisa iintlungu abhalwe ngugqirha.
• Ukunciphisa okuvaliweyo : Ngamanye amaxesha ugqirha unokufuna ukubuyisela ilungu endaweni yalo. Oku kwenziwa phantsi kwe-anesthesia.
• Utyando: Kunokufuneka utyando ukuze kulungiswe ithambo eliqhekekileyo okanye elaphukileyo.
• Isamente okanye i-splint: Kusenokufuneka ubeke i-plaster of Paris (POP) okanye i-splint kwindawo yakho eyonzakeleyo ukuze ihlale isendaweni yayo.

Emva kwexesha lokuphumla, inxalenye yakho eyonzakeleyo kufuneka ifumane amandla kwakhona kunye nokuguquguquka . Eli linqanaba lokuvuselelwa kwesicwangciso sakho sonyango. Ugqirha wakho uza kukucebisa ukuba ungaqala nini kwaye njani ukuhambisa inxalenye yakho eyonzakeleyo kwakhona. Banokukuthumela kwingcali yezonyango ukuze benze isicwangciso sokuzilolonga esifanelekileyo kuwe. Njengakweminye imigudu yezemidlalo, ikhosi yonyango lomzimba inokuba luncedo.

Ngaba kuyimfuneko ukufumana ingcebiso kagqirha? Ndingayazi njani loo nto?

Ukuba unamathandabuzo, akukubi nakanye ukubonana nogqirha ofanelekileyo ukuze akunike iingcebiso malunga nokwenzakala. Ukulimala okuphindaphindwayo, okufana ne-tendinitis, ngamanye amaxesha kunokuba nzima ukukufumanisa de ubone ugqirha. Ukuba awukwazi ukunxulumanisa iimpawu zakho nesiganeko esithile, usenokungaqondi ukuba unokwenzakala. Kwelinye icala, ukuba unokwenzakala ngokukhawuleza, usenokungakwazi ukubona ukuba kunzulu kangakanani.

Ukuba unezi mpawu, qiniseka ukuba ubona ugqirha:

• Ukuba kukho intlungu enzima kwaye ayipheli.
• Ukuba kukho ukopha okugqithisileyo, ukukrweleka, okanye ukudumba.
• Ukukhubazeka okubonakalayo ngokucacileyo, umzekelo, ukuba amathambo abonakala ngathi avela apho ayekhona ngaphambili.
• Ukuba awukwazi ukushukuma okanye ukusebenzisa inxalenye eyonzakeleyo.

Singenza ntoni ukuthintela iingozi kwezemidlalo?

Nangona ingezizo zonke iingozi ezinokuthintelwa, kukho amanyathelo athile asebenzayo onokuwathatha ukunciphisa umngcipheko wakho:

• Fumana uqeqesho : Xa uqala umsebenzi omtsha, funda kwaye uziqhelise iindlela ezikhuselekileyo.
• Nxiba izixhobo zokhuseleko : Sebenzisa izixhobo zokhuseleko ezifanelekileyo kunye nezixhobo zokhuseleko ukuthintela iingozi.
• Qala kancinci : Zifudumeze uze wolule ngaphambi kokuba wenze nawuphi na umsebenzi. Yongeza kancinci kancinci inqanaba lakho lokuqina.
• Yakha ukomelela komzimba : Ukuzilolonga rhoqo kuya kunceda umzimba wakho uqhelane nemidlalo eyahlukeneyo.
• Yenza izinto ezahlukeneyo : Musa ukwenza umdlalo ofanayo unyaka wonke, hamba nge-cross-train.
• Yazi imida yakho : Mamela umzimba wakho, ungawunyanzeli kakhulu. Zinike ixesha lokuphola.

Yintoni onokuyilindela emva kwengozi yezemidlalo?

Ukuchacha emva kokwenzakala kwezemidlalo kuxhomekeke kuhlobo lokwenzakala kunye nokuba kunzulu kangakanani. Uninzi lweengozi kwezemidlalo zincinci kwaye zinokuphola kwiintsuku okanye kwiiveki ezimbalwa. Ezinye zinokufuna ukungenelela kwezonyango okanye utyando kwaye kungathatha iinyanga ukuphola. Indlela oyinyamekela ngayo inxeba lakho ekhaya nayo ichaphazela ukuchacha kwakho. Ukubuyela kwimisebenzi ngokukhawuleza kunokuthintela inkqubo yokuphiliswa. Kwakhona, ukuyigcina izinzile kakhulu kunokuyilibazisa.

Imibuzo ebalulekileyo yokubuza ugqirha wakho

Ungabuza ugqirha wakho imibuzo efana nale:

• Ndingayilawula njani intlungu yam?
• Ndifanele ndiphumle ixesha elingakanani ukwenzakala kwam kwaye ndifanele ndiqale nini ukuhamba kwakhona?
• Luhlobo luni lokuzivocavoca endifanele ndilwenze ngexesha lokuvuselelwa?
• Ndingabuyela nini kwimidlalo okanye kwezinye izinto ezinzima?
• Ndingayinyamekela njani indawo endilimele kuyo xa ndibuyela kumdlalo wam?

Okokugqibela, izinto ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

Ukwenzakala kwezemidlalo kuqhelekile. Kodwa uninzi luncinci kwaye kulula ukunyanga. Uqeqesho olufanelekileyo kunye nobuchule obufanelekileyo bunokunceda ukuthintela ukwenzakala. Iingozi zisenokwenzeka, kodwa iingenelo zempilo zokuphila ubomi obusebenzayo zingaphezulu kakhulu kuneengozi. Ngokubanzi, umngeni womzimba wakho ungcono kunokungakwenzi. Inkqubo yokwenzakala nokuchacha inokusifundisa ukuba sibe nentlonelo enkulu ngemizimba yethu - kokubini imida yayo kunye nobuchule bayo bokuphilisa obumangalisayo.

Ngoko ke, ungayeki ukudlala! Dlala ngokukhuselekileyo nangendlela eqondayo. Ukuba kukho into engahambi kakuhle, ungoyiki, kwaye funa ingcebiso kagqirha ukuba kuyimfuneko. Thanda umzimba wakho!

Ukulimala Kwezemidlalo , Ukuqhekeka Kwamalungu, Ukuqhekeka Kwamalungu, Uxinzelelo Lwemisipha, Uncedo Lokuqala, Ukuzilolonga, Ukulimala Kwezemidlalo, Ukuqhekeka Kwamalungu