Khawuthelekelele udlala ikhilikithi nabahlobo bakho, okanye ubaleka emva kwebhasi. Kuthekani ukuba ngequbuliso uziva intlungu ebukhali ngasemva komlenze wakho, kwindawo yethole, ngokungathi kukho umntu okukhabayo? Okanye kuthekani ukuba uva isandi esithi "click" kwaye intlungu inzima kangangokuba awukwazi ukuhambisa umlenze wakho? Le yinto abantu abaninzi abayibiza ngokuba yi "rolling calf". Ngokwezonyango, oku sikubiza ngokuba yi-cracked calf muscle. Ekubeni le yimeko eqhelekileyo, masithethe ngayo ngokulula.
Kuthetha ukuthini oku, "iinwele ziyajika"?
Ngamafutshane, kukho izihlunu ezimbini ngasemva kwemilenze yethu, ngaphantsi kwedolo. Ezi zihlunu esizibiza ngokuba zimisipha yethole. Ngokwezonyango, ezi zibizwa ngokuba yimisipha ye-gastrocnemius kunye ne-soleus. Ezi zihlunu zezona zinika imilenze yethu amandla xa sihamba, sibaleka, kwaye sitsiba.
Cinga ngebhanti yerabha. Kwenzeka ntoni ukuba uyitsala ngamandla kakhulu? Iyaphuka, akunjalo? Ngendlela efanayo, xa senza into ngequbuliso neyomeleleyo, imicu yemisipha emincinci kwezi micu yoluliwe ngaphaya kwemida yayo. Emva koko ezo micu zinokukrazuka. Olu krazulo lunokuba luncinci, okanye lunokukrazula ngokupheleleyo imicu. Oku sikubiza ngokuba yimisipha yethole ekrazukileyo .
Zithini iimpawu zokuphuphuma kwesisu?
Xa le meko isenzeka, umntu ngamnye unokufumana iimpawu ezahlukeneyo. Nangona kunjalo, kukho iimpawu eziqhelekileyo ezinokubonakala. Ukuze kube lula ukuqonda, ndiza kuzibeka kwitheyibhile efana nale.
| Uphawu | Indlela evakalelwa ngayo |
|---|---|
| Intlungu ebukhali, ngequbuliso | Intlungu ebuhlungu ngequbuliso, ngokungathi kukho umntu okukhabe esinqeni okanye okuhlabe ngemela. |
| Ukuva isandi esithi "tock" okanye "thump" | Ungasiva isandi senyama ekrazukileyo xa iphekiwe. |
| Ukudumba kunye nokukrweleka | Indawo apho intlungu ivele khona iya kuqala ukudumba. Emva kweeyure ezimbalwa, kunokuvela imivumbo eluhlaza okwesibhakabhaka/mfusa. |
| Ukungakwazi ukusebenzisa imilenze | Kuba nzima ukubeka ubunzima enyaweni. Kuba nzima nokuziphakamisa ngeenzwane zakho. Kuba nzima nokuhamba. |
| Ukuziva iqhubu okanye umngxuma enyameni | Ngamanye amaxesha, xa uchukumisa indawo ekrazukileyo yenyama, isenokuvakala ngathi ngumngxuma. |
Ngubani osengozini enkulu?
Nangona oku kunokwenzeka nakubani na, kwabanye abantu umngcipheko uphezulu kancinci.
- Kwabadlali: Ingakumbi kwabo badlala imidlalo efuna ukuba babaleke, batsibe, baze batshintshe indlela ngequbuliso. Umzekelo, imidlalo efana nebasketball, ibhola ekhatywayo, ithenisi, kunye nekhilikithi.
- Kwabo bangaphezulu kweminyaka engama-40: Njengoko sikhula, izihlunu zethu ziyayeka ukuguquguquka, nto leyo eyenza ukuba zikrazuke nokuba zinokuphazamiseka okuncinci.
- Kwabo benza umthambo ngaphandle kokuzifudumeza ngokufanelekileyo: Xa ngequbuliso uqala umthambo onzima, olu hlobo lokulimala lunokwenzeka ukuba izihlunu zakho azikulungelanga.
- Kwabo bakha benzakala edolweni ngaphambili: Ukuba uqala ukuzilolonga kwakhona emva kokwenzakala kwangaphambili nangaphambi kokuba kuphole ngokupheleleyo, kunokwenzeka ukuba uphinde ulikrazule.
Ugqirha uyifumanisa njani le nto kanye kanye?
Ukuba unezi mpawu, eyona nto ingcono onokuyenza kukubona ugqirha . Ugqirha uza kukubuza ukuba kwenzeke njani kwaye uziva njani. Emva koko baza kukuhlola umlenze wakho. Baza kuvakalelwa kukudumba kunye nentlungu.
Ixesha elininzi, olu vavanyo lunokufumanisa ukukruneka. Nangona kunjalo, ngamanye amaxesha ezi mpawu zinokubhidaniswa nezinye iimeko ezinzulu. Umzekelo, iimeko ezifana ne-"Achilles tendon rupture" (ukukrazuka kwe-tendon phezulu kwesithende) okanye i-"Deep Vein Thrombosis - DVT" (igazi eliqhekekileyo emthanjeni emlenzeni).
Ngoko ke ukuba ugqirha unamathandabuzo, angakuthumela ukuba uvavanywe ngakumbi.
- I-Doppler ultrasound scan: Oku kunokunceda ekuhloleni ngcono umonakalo wezicubu kunye nokuhamba kwegazi.
- I-MRI scan: Oku kukuvumela ukuba ubone yonke into ngokucacileyo, kuquka izihlunu kunye nemisipha.
Zeziphi iindlela zonyango ezilungileyo? Izinto onokuzenza ekhaya
Kukho indlela yoncedo lokuqala ebaluleke kakhulu onokuyenza ekhaya xa unesilonda esifana nesi. Oku sikubiza ngokuba lunyango lwe-RICE . Oonobumba abane be-RICE bamele amanyathelo amane.
| Amanyathelo (IRAYISI) | Kwenziwe ntoni |
|---|---|
| R - Ukuphumla | Yeka yonke imisebenzi obuyenza. Musa ukuhamba okanye ukubaleka udlula kwiintlungu. Phumla umlenze wakho ngokupheleleyo. Sebenzisa iintonga ukuba kuyimfuneko. |
| I-Ice | Faka umkhenkce kwindawo ebuhlungu. Songa iityhubhu zomkhenkce ngelaphu uze uzifake imizuzu eli-15-20. Yenza oku rhoqo emva kweeyure ezimbini. Ungaze ufake umkhenkce ngqo eluswini. |
| C - Uxinzelelo | Ukuze unciphise ukudumba, songa indawo ebuhlungu kakuhle ngento efana nebhandishi ye-crepe. Kodwa ungayisongi kakhulu kangangokuba ithintele ukuhamba kwegazi. |
| E - Ukuphakama | Nanini na xa kunokwenzeka, gcina imilenze yakho iphezulu ngaphezu kwenqanaba lentliziyo yakho. Oku kuya kunciphisa ukudumba. |
Khumbula ngokuqinisekileyo: Musa ukwenza ezi zinto ngaphandle kokuba ugqirha ekuxelele ukuba wenze njalo!
- Ukufaka ubushushu kwindawo ebuhlungu (iibhotile zamanzi ashushu, iibhalsam)
- Ukuphulula indawo yangasese
- Ukuhamba okanye ukuzilolonga unentlungu
Lufuneka nini unyango lwezonyango?
Ukongeza kunyango lwe-RICE, ugqirha wakho unokucebisa ezinye iindlela zonyango ngokuxhomekeke kubukhulu bokwenzakala. Banokucebisa ibhutsi okanye i-cast ukuze kuthintelwe umlenze.
Emva kokuba intlungu yokuqala kunye nokudumba kuphelile, yomeleza izihlunu kwaye ubuyisele ukuguquguquka.Ukudluliselwa kunyango lomzimba. Oku kubaluleke kakhulu.
Ukuba umsipha ukrazukile ngokupheleleyo, kukho ukopha okuninzi ngaphakathi, okanye ukuba umdlali osemtsha ufuna ukubuyela ekudlaleni ngokukhawuleza, utyando ngamanye amaxesha lunokufuneka.
Ngaba kufuneka ndibone ugqirha?
Ewe. Nokuba ucinga ukuba yintlungu nje encinci, kungcono ukubona ugqirha. Ingakumbi ukuba uneempawu ezilandelayo, ngokuqinisekileyo kufuneka ubonane nogqirha.
- Ukuba awukwazi ukuziphakamisa ngeenzwane zakho.
- Ukuba awukwazi ukuhamba ngeenyawo zakho phantsi uze uthwale ubunzima kuzo.
- Ukuba kukho intlungu engapheliyo engenakunyamezelwa.
- Ukuba kukho ukudumba okukhulu okanye ukukrweleka okukhulu emlenzeni okanye eqatheni.
- Ukuba kunzima ukujika iqatha okanye idolo.
Singayithintela njani into efana nale ukuba ingaphindi yenzeke?
Wakuba ufumene olu hlobo lokwenzakala, amathuba okuba kwenzeke kwakhona aphezulu. Ngoko ke, ukuthintela kubaluleke kakhulu.
- Zifudumeze kakuhle: Yenza i-dynamic warm-up ubuncinane imizuzu eli-10 ngaphambi kokuba wenze naluphi na umthambo okanye umdlalo.
- Yomeleza imisipha yakho yethanga: Buza ingcali yezonyango uze wenze umthambo oqinisa imisipha yakho yethanga.
- Yenza ngokuchanekileyo: Sebenzisa ubuchule obufanelekileyo xa udlala.
- Zinike ikhefu: Thatha iintsuku zokuphumla ekuzilolongeni kwaye unike izihlunu zakho ikhefu.
- Nxiba izihlangu ezilungileyo: Nxiba izihlangu ezilingana kakuhle neenyawo zakho kwaye zinike inkxaso.
Le meko inokuba buhlungu kakhulu. Ingaphazamisana nemisebenzi yakho yemihla ngemihla. Ngoko ke, funa ingcebiso kagqirha ngokukhawuleza xa ukrokrela iimpawu. Ngonyango olufanelekileyo nokuphumla ngokufanelekileyo, ungaphila ngokukhawuleza.
Umyalezo Wokuya Ekhaya
- Ukutsalwa kwemisipha yethanga kukwenzakala kwemisipha engasemva komlenze. Kuqhelekile phakathi kwabadlali kunye noluntu ngokubanzi.
- Iimpawu eziphambili ziintlungu ezikhawulezileyo, ukudumba, kunye nokungakwazi ukusebenzisa umlenze.
- Qalisa unyango lwe-RICE (Rest, Ice, Compression, Elevation) kwangoko nje ukuba kwenzeke ingozi.
- Ukuba intlungu inzima okanye awukwazi ukuhamba, qiniseka ukuba ubonana nogqirha.
- Nje ukuba ukwenzakala kuphole, kubalulekile ukulandela amanyathelo okuthintela ukuphinda kwenzeke. Musa ukukhawuleza ubuyele ekuzilolongeni.
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