Ngaba ngamanye amaxesha uziva intlungu engaqhelekanga, engapheliyo emzimbeni wakho, ingakumbi kwimisipha yakho? Kuvakala ngathi imisipha yakho iqinile, ngokungathi icinezelwe... Sihlala sicinga ukuba kukuxinana kwemisipha okanye ubuhlungu obubangelwa kukudinwa kakhulu. Kodwa mhlawumbi unobangela yinto ongazange uyive. Ibizwa ngokuba yi-fascia. Namhlanje, siza kuthetha ngale nxalenye imangalisayo, kodwa ibaluleke kakhulu emzimbeni wethu.
Ngamafutshane, yintoni i-fascia?
Khawuthelekelele usika iqhekeza lenkukhu. Ngaba uyayibona inwebu ebhityileyo, emhlophe ejikeleze izihlunu? I-Fascia yenye ye-membrane enjalo. Kodwa akulula kangako. Ngaphambili, oogqirha babecinga ukuba i-fascia sisigqubuthelo nje esigubungela amalungu omzimba, izihlunu, namathambo emizimbeni yethu. Kodwa ngoku isayensi yezonyango ifumanise ukuba iyinkimbinkimbi kwaye ibaluleke kakhulu kunoko.
I-Fascia yinkqubo yezicubu ezidibanisayo eziqala phantsi kolusu lwethu kwaye zisasazeke emzimbeni wethu wonke njengewebhu. Ijikeleza kwaye iqhagamshela yonke iseli, imithambo-luvo, amalungu, imisipha, imisipha, kunye nemisipha emzimbeni wethu. Ifana newebhu yesigcawu esinemilinganiselo emithathu ngaphakathi emzimbeni.
I-fascia esempilweni ithambile kakhulu kwaye iyatyibilika. Inceda imizimba yethu ukuba ihambe kakuhle xa sishukuma kwaye solula. Kodwa ukuba le tissue ye-fascia yonakele, inokuba nkulu, inamathele, yome, kwaye iqine. Yiyo le nto isenza sibe neentlungu ezinzima kwaye sibe nobunzima bokuhamba.
Iileya zeFascia kunye nemisebenzi yazo
I-Fascia ayilolwembu olunye. Yenziwe ngamaleya aliqela. Phakathi kwezi leya kukho ulwelo olubizwa ngokuba yi-hyaluronan, okanye i-hyaluronic acid. Olu lwelo lunceda la maleya ukuba atyibilike kwaye ahambe ngokulula ngaphandle kokukhuhlana. I-Fascia inokwahlulwa ibe ngamaleya amane aphambili.
| Umaleko weFascia | Ingcaciso elula |
|---|
| I-Superficial Fascia (umaleko ophezulu) | Oku kufumaneka ngaphantsi kolusu lwethu. Kutyebile kakhulu kwiindawo eziphakathi zomzimba, njengesisu nesifuba, kwaye kuyancipha njengoko usiya kwiindawo ezikude, njengeengalo. |
| I-Fascia enzulu | Oku kugubungela amathambo ethu, izihlunu, imithambo-luvo kunye nemithambo yegazi. Kukho nezinye iintlobo ezimbini zale nto. |
| I-Visceral Fascia (Umaleko Welungu Langaphakathi) | Olu maleko lujikeleze amalungu angaphakathi emzimbeni wethu, njengemiphunga, intliziyo, nesisu. |
| I-Parietal Fascia (umaleko ogquma umngxuma) | Ifumaneka ngaphakathi kwaye igubungela imingxuma emzimbeni wethu. Umzekelo, igubungela isinqe. |
Kutheni le nto kukho intlungu ye-fascia?
Xa ulwelo lwe-hyaluronan oluhlala lufumaneka phakathi kwee-fascia layers zethu loma, ezi layers ziqala ukunamathelana. Oku sikubiza ngokuba yi-Fascia Adhesions. Kukho izizathu ezininzi eziphambili zokuba oku kwenzeke:
- Indlela yokuphila yokuhlala phantsi: Ukuhlala kwindawo enye ixesha elide. Umzekelo, umntu ohlala esitulweni imini yonke aze asebenze kwikhompyutha.
- Umsebenzi osebenzisa ilungu lomzimba elifanayo rhoqo: Njengomntu oqhubeka esenza iintshukumo ezifanayo kumzi-mveliso weempahla, okanye kumdlali wezemidlalo.
- Ngenxa yotyando okanye ingozi: Ngenxa yomonakalo kwindawo ethile, izicubu ze-fascia kuloo ndawo zinokuqina.
Eyona nto ibalulekileyo ngumahluko phakathi kwentlungu ye-fascia kunye nentlungu eqhelekileyo yemisipha . Ngokwesiqhelo, intlungu yemisipha okanye yamalungu iyanda xa sishukuma. Kodwa intlungu ye-fascia iyancipha ngokushukuma nokufudumala. Oku kuya kuba yingcaciso enkulu kuwe.
Ukuba le ntlungu ayinyangwa, izicubu ze-fascia ziyaqina, zidale amaqhina anobuthathaka kakhulu, abuhlungu ngaphakathi kwezihlunu. Siwabiza la
manqaku okubangela intlungu . La maqhina ngamanye amaxesha anokubangela intlungu nakwezinye iindawo zomzimba.
Iimeko eziqhelekileyo ezichaphazela izicubu ze-fascia
Kukho iimeko ezininzi eziqhelekileyo ezinxulumene ne-fascia. Usenokuba ukhe weva ngenye yezi.
| Imeko yezonyango | Kalula nje... |
|---|
| Isifo seNtlungu yeMyofascial | Intlungu enzulu nengapheliyo ebangelwa luxinzelelo okanye ukusetyenziswa rhoqo kwemisipha efanayo. Amanqaku abangela ukuvuvukala ayakhula kwimisipha. |
| I-Plantar Fasciitis | I-Plantar fascia yilaphu elingqindilili lezicubu ezisezantsi kwenyawo. Ukuba ufumana iintlungu ezingapheliyo zesithende xa uphuma ebhedini kusasa, oku kusenokuba yimbangela. |
| Igxalaba Eliqandisiweyo | Izicubu ze-fascia ezijikeleze igxalaba ziyaqina, ziqine, kwaye zidumbe, nto leyo ebangela iintlungu ezenza kube nzima ukushukumisa igxalaba. |
| I-Dupuytren's Contracture | Izicubu ze-fascia ezingaphantsi kwesikhumba sesundu neminwe ziyaqina, ziqine, kwaye ekuhambeni kwexesha, iminwe igoba ngaphakathi. |
| I-Hernia | Izicubu ze-fascia ziba buthathaka, nto leyo evumela ilungu langaphakathi okanye izicubu ukuba ziphume kuyo. |
Ukongeza, iimeko zemfuza ezifana
neMarfan Syndrome kunye
ne-Ehlers-Danlos Syndrome nazo zinokubangela iingxaki kwizicubu ze-fascia.
Ungayigcina njani i-fascia isempilweni?
Ngethamsanqa, zininzi izinto esinokuzenza ukugcina i-fascia yethu isempilweni kwaye iguquguquka. Eyona nto iphambili
kukuhamba .
- Yenza umthambo wokuzolula rhoqo: Zinike imizuzu embalwa ngosuku ukuze wolule umzimba wakho kakuhle.
- Hamba rhoqo: Musa ukuhlala kwindawo efanayo ixesha elide. Ukuba usebenza eofisini, vuka uhambehamba ubuncinane kanye ngeyure.
- Gcina ukuma kakuhle: Gcina umqolo wakho uthe nkqo xa uhleli naxa umi.
- Sebenzisa i-foam roller: Oku kunokunceda ukukhulula izicubu ze-fascia eziqinileyo ngokuzihlikihla kancinci kwiindawo ezibuhlungu.
- Unyango Lobushushu: Ukuhlamba ngamanzi ashushu okanye ukufaka ibhegi yamanzi ashushu kwindawo ebuhlungu kunokunceda ukunciphisa iintlungu nokuqina.
- Unyango lokuMasaja: Indlela yokumasaja ebizwa ngokuba yiMyofascial Release , ingakumbi leyo iqeqeshwe ngokukodwa kule njongo, inokwenziwa ngumntu oqeqeshwe ukwenza oku. Inceda ekuphumzeni amanqaku abangela ukuba umntu asebenze.
- I-Yoga : Ungenza ii-yoga poses ezijolise ngqo kwiindawo ezibuhlungu. Funa uncedo kumqeqeshi we-yoga ofanelekileyo koku.
- Unyango Lomzimba : Ingcali yonyango lomzimba ingacebisa uqheliso kunye nonyango olufanelekileyo kwimeko yakho.
Ukuba ezi zinto azincedi,
qiniseka ukuba ubona ugqirha wakho. Kusenokuba kukho esinye isizathu sentlungu yakho, ngoko ke kubalulekile ukuba ufumane uxilongo olufanelekileyo.
Umyalezo Wokuya Ekhaya
- I-Fascia yinkqubo ebalulekileyo yezicubu ekhula njengentambo emzimbeni wethu wonke, idibanisa zonke izitho kunye nemisipha.
- Ukuba kuvakala ngathi kubuhlungu kwizihlunu, kodwa kuthomalaliswe kukushukuma nobushushu, kusenokuba yintlungu yefascia.
- Ukuhamba rhoqo, ukuzolula , kunye nokugcina indlela echanekileyo yokuma kubaluleke kakhulu kwizicubu ze-fascia ezisempilweni.
- Ukuba amayeza asekhaya awayithomalalisi intlungu, musa ukuyityeshela kwaye ngokuqinisekileyo funa ingcebiso kagqirha.
I-Fascia, i-Fascia, Intlungu yemisipha, Intlungu yamalungu, i-Plantar Fasciitis, ii-Trigger points, ukukhululwa kwe-Myofascial
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