Khawuthelekelele udlala ikhilikithi nabahlobo bakho, okanye ubaleka ibhasi. Ngequbuliso, uziva intlungu ebukhali emqolo wakho, ngokungathi kukho umntu okubethe ngelitye. Xa ujonga ngasemva, akukho mntu! Le yindlela abantu abaninzi abafumana ngayo 'iNyembezi yethole'. Nangona ingamava abuhlungu kakhulu, yinto enokuphiliswa ngokukhawuleza ukuba iqondwa kakuhle kwaye inyangwa. Ngoko ke, masithethe ngayo yonke le nto namhlanje.
Yintoni kanye kanye imisipha yethole ekrazukileyo?
Ngamafutshane, ukuxinana kwemisipha kuxa izihlunu ezikwindawo yakho yemisipha zoluliwe kakhulu kwaye imicu kwezo zihlunu ikrazukile. Indawo yethu yemisipha, engasemva komlenze ongaphantsi kwedolo, yenziwe zimisipha ezimbini eziphambili. Ziyi -'Gastrocnemius' kunye ne -'Soleus' . Ezi ziqala ngasemva kwedolo ziye esithendeni .
Cinga ngayo njengebhanti yerabha. Kulungile ukuyitsala ngokuqhelekileyo. Kodwa kwenzeka ntoni ukuba uyitsala ngequbuliso, ngamandla, ngaphaya komda wayo? Iyakrazula. Yiloo nto eyenzekayo kwimisipha yethu yemisipha. Ukuba ezi zihlunu zoluliwe kakhulu ngexesha lokuhamba ngequbuliso njengokubaleka, ukutsiba, okanye ukutshintsha indlela, zinokukrazuka. Olu krazula lunokuba luncinci okanye lungaphula yonke imisipha.
Ngenxa yokuba ezi zihlunu ziphakathi kwamalungu amabini, idolo neqakala, zisengozini enkulu yokulimala okunjalo.
Zithini iimpawu zale meko?
Iimpawu zokwenzakala komqolo zingahluka ngokuxhomekeke kubukhulu bengozi, kodwa kukho iimpawu eziqhelekileyo.
| Uphawu | Inkcazo |
|---|---|
| Intlungu ebukhali, ngequbuliso | Intlungu ebuhlungu ngequbuliso, ngokungathi umntu ukukhabe emlenzeni okanye ukubethe ngelitye. |
| Isandi esithi 'pop' okanye 'tuck' | Ukuva okanye ukuva isandi sokuqhuma okanye sokuphuka ngaphakathi komlenze ngexesha lokwenzakala. |
| Ubunzima bokusebenzisa imilenze | Umlenze ochaphazelekileyo awunakubekwa phantsi kobunzima kwaye awunakuphakanyiswa ngeenzwane zawo. Ukuhamba kuba buhlungu kakhulu. |
| Ukudumba kunye nokukrweleka | Ukudumba kwendawo echaphazelekayo kunye nokubonakala kwezilonda eziluhlaza okwesibhakabhaka/ezimfusa phantsi kolusu emva kweeyure ezimbalwa. |
| Isithintelo esibonakalayo | Xa kukrazuke kakhulu, ukutsalwa kwesikhumba kungabonakala phantsi kwesikhumba apho umsipha ukrazuke khona. |
Yintoni ebangela inkwethu?
Isizathu esiphambili soku kukuvaleka ngequbuliso, okunganyamezelekiyo kwezihlunu zethole.
- Xa udlala imidlalo: Le ngozi iphezulu kakhulu xa udlala imidlalo equka ukuqala ngesiquphe, ukuyeka, ukutshintsha indlela, kunye nokutsiba (umz., ibhola yomnyazi, ibhola ekhatywayo, ithenisi, ikhilikithi).
- Ukuzilolonga: Njengokuqala ngequbuliso ukuzilolonga ngamandla ngaphandle kokuzifudumeza.
- Ukuzilolonga ngokugqithisileyo : Ukuzilolonga rhoqo ngaphandle kokunika izihlunu ukuphumla.
- Ukulimala okudala: Ukuqala umthambo okanye imidlalo kwakhona emva kokwenzakala kwangaphambili ngaphambi kokuba kuphole ngokupheleleyo.
Ngubani osengozini enkulu yokuba nale meko?
Nangona nabani na enokuba nale ngxaki, abanye abantu basengozini enkulu.
- Abadlali: Kwabo babandakanyeka kwimidlalo efuna iintshukumo ezikhawulezileyo, njengoko besitshilo ngaphambili.
- Abantu abangaphezu kweminyaka engama-40 ubudala: Njengoko sikhula, izihlunu zethu ziyaphelelwa bukuguquguquka namandla, nto leyo esenza sibe sesichengeni sokwenzakala.
- Abantu abanee-hamstrings eziqinileyo: Ii-hamstrings zabanye abantu ngokwemvelo zimfutshane kwaye ziqinile. Zisengozini enkulu ukuba zenza imisebenzi ngaphandle kokuzolula ngokufanelekileyo.
Eyona nto ibalulekileyo kukumamela umzimba wakho. Ukuba uziva iintlungu, musa ukuzityeshela uze "uzityhale". Oko kungenza ukuba ukwenzakala okuncinci kube yingxaki enkulu.
Ugqirha uyibona njani le nto?
Xa ubona ugqirha, uza kuqala akubuze ukuba kwenzeke njani ukwenzakala. Emva koko uza kuhlola umlenze wakho. Uza kuchukumisa iindawo ezibuhlungu okanye ezidumbileyo.
Ngamanye amaxesha iimpawu ze-heel spur zinokufana nezinye izifo ezinzulu ezichaphazela unyawo. Umzekelo:
- Ukuqhambuka kwe-Achilles tendon (i-Achilles tendon) ngaphezulu kwesithende.
- Ihlwili legazi kwimithambo yomlenze (` Deep Vein Thrombosis` - DVT ).
- I-cyst kaBaker iyaqhekeka emva kwedolo.
Ngoko ke, ukuba uxilongo alucacanga, ugqirha unokukuthumela kwiimvavanyo ezongezelelweyo.
Zeziphi iimvavanyo ezenziwayo?
Kunokucetyiswa ukuba kwenziwe i-Doppler Ultrasound scan okanye i-MRI scan.
- I-Doppler Ultrasound: Oku kunokujonga imeko yezihlunu kunye nendlela igazi elihamba ngayo kuzo.
- I-MRI (Magnetic Resonance Imaging): Oku kunokuvelisa imifanekiso ecacileyo yezicubu ezibuthathaka ezifana nezihlunu, imisipha, kunye nemisipha. Oku kunceda ekuqinisekiseni ubukhali bokwenzakala.
Indlela yokuyinyanga? Masifunde ngendlela yeRICE
Eyona nto ingcono onokuyenza kwiiyure zokuqala ezingama-48-72 emva kokukruneka kukusebenzisa iRICE. Olu lunyango loncedo lokuqala onokulwenza ekhaya. Lunokunceda ekunciphiseni iintlungu, ukudumba, kunye nomonakalo ongakumbi.
| Ileta | Intsingiselo | Kwenziwe ntoni |
|---|---|---|
| R | Ukuphumla | Yeka oko ukwenzayo ngoko nangoko. Phumla umlenze wakho. Yeka ukuhamba okanye ukubaleka. Sebenzisa iintonga ukuba kuyimfuneko. |
| Mna | Umkhenkce | Faka umkhenkce kwindawo ebuhlungu. Faka iqhekeza lomkhenkce okanye iphakheji yomkhenkce egqunywe ngelaphu malunga nemizuzu engama-20. Yenza oku rhoqo emva kweeyure ezimbini. Musa ukufaka umkhenkce ngqo eluswini. |
| C | Uxinzelelo | Ukulawula ukudumba, songa indawo echaphazelekayo ngebhandishi elastiki (ibhandishi yokucinezela). Kodwa ungayisongi kakhulu kangangokuba iyeke ukopha. |
| E | Ukuphakama | Nanini na xa kunokwenzeka, gcina imilenze yakho iphezulu ngaphezu kwenqanaba lentliziyo yakho. Oku kuya kunceda ekunciphiseni ukudumba. |
Musa ukuzikhankanya ezi zinto!
Ziphephe ezi zinto kwiintsuku zokuqala zonyango lwe-RICE:
- Ubushushu : Musa ukubeka iibhotile zamanzi ashushu okanye iipakethe ezishushu.
- Utywala : Musa ukusela utywala.
- Ukubaleka : Musa ukubaleka okanye ukwenza naluphi na uhlobo lomthambo oluya kukwenzakalisa.
- Ukuphulula : Musa ukuphulula indawo eyonzakeleyo.
Emva kweeveki ezimbalwa, njengoko ugqirha wakho eyalele, kuya kufuneka wenze unyango lomzimba ukuze uvuselele kancinci kancinci amandla emisipha kunye nokuguquguquka.
Xa ngokuqinisekileyo kufuneka ubone ugqirha
Nangona ukukruneka okuqhelekileyo kuya kuphola ngonyango lwe-RICE kunye nokuphumla, kwezinye iimeko, uncedo lwezonyango olukhawulezileyo lubalulekile.
- Ukuba awukwazi ukuma okanye ukuhamba ngomthwalo emlenzeni wakho olimeleyo.
- Ukuba kukho ukudumba okukhulu okanye ukukrweleka emlenzeni.
- Ukuba intlungu inzima kakhulu okanye ayipheli kwiintsuku ezimbalwa .
- Ukuba umlenze wakho awubonakali okanye uvakala ngathi utshintshile umbala .
- Ukuba kuvakala isandi esikhulu 'se-pop' xa kwenzeke ingozi (oku kungaba luphawu lokulila ngokupheleleyo).
Kwimeko enjalo, tyelela iYunithi yoNyango oluNgxamisekileyo (ETU) yesibhedlele esikufutshane okanye ugqirha wosapho lwakho.
Ungayithintela njani ukulahleka kweenwele?
Bathi, “Ukuthintela kungcono kunonyango.” Ngoko ke kukho izinto ezininzi onokuzenza ukuze uzikhusele kwesi sifo.
- Ngaphambi kokuzilolonga okanye ukudlala imidlalo: Qiniseka ukuba wenza i-dynamic warm-up ubuncinane imizuzu emi-5 ukuya kweli-10.
- Ukolula: Yenza umthambo wokuzolula emva kokuzilolonga. Oku kuya kwandisa ukuguquguquka kwemisipha yakho.
- Yandisa kancinci kancinci: Musa ukuqala ukwenza umthambo onzima ngaxeshanye. Yandisa kancinci kancinci ixesha kunye nobunzima bomthambo wakho.
- Phumla: Nika izihlunu zakho ukuphumla ezikufunayo ukuze ziphinde ziphile. Musa ukwenza umthambo onzima ofanayo yonke imihla.
- Izihlangu ezifanelekileyo: Nxiba izihlangu ezifanelekileyo kumdlalo okanye umthambo owenzayo kwaye unike inkxaso efanelekileyo.
Umyalezo Wokuya Ekhaya
- Ukukrazuka kwemisipha yethanga kukunyakaza okukhawulezileyo okukrazula izihlunu zemisipha yethanga. Oku kunokwenzeka kubadlali bezemidlalo kunye noluntu ngokubanzi.
- Intlungu ekhawulezileyo, ukuva isandi esithi 'pop', ukudumba, kunye nokungakwazi ukuhamba zezona mpawu ziphambili.
- Qala uncedo lokuqala lwe-RICE (Ukuphumla, Umkhenkce, Uxinzelelo, Ukuphakama) kwangoko nje ukuba kwenzeke ukwenzakala.
- Ukuba intlungu inzima, awukwazi ukuhamba, okanye ukudumba kugqithisile, qiniseka ukuba ubona ugqirha .
- Ukuze uphephe ukwenzakala, kubaluleke kakhulu ukuzifudumeza ngaphambi kokuba wenze umthambo, wenze umthambo wokuzolula emva koko, kwaye umamele umzimba wakho.
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