Ufuna ukwazi okwengeziwe ngemisipha yeqakala lakho?

Wake wacabanga ukuthi imisipha emincane eqakaleni lakho ikusiza kangakanani ukuma, ukuhamba, nokugijima? Ifana nemisipha emincane enika amandla emilenzeni yethu. Ngaphandle kwayo, besingeke sikwazi ukwenza noma iyiphi yalezi zinto ngendlela efanele. Ngakho-ke namuhla, ake sixoxe ngemisipha eqakaleni lakho.

Ziyini lezi zicubu eziseqakaleni?

Kalula nje, imisipha eqakaleni lakho iyizicucu eziqinile, ezinemicu . Zixhumanisa amathambo onyaweni lwakho (i-talus ne-calcaneus) namathambo omlenze wakho ongezansi (i-tibia ne-fibula). Cabanga ngazo njengemicu yerabha, kodwa ziqine kakhulu.

Umsebenzi oyinhloko walezi zinhlaka ukugcina amathambo akho esendaweni yawo kanye neqakala lakho lizinzile. Ziphinde zivimbele iqakala lakho ekujikeni nasekugingqikeni ngokungadingekile.

Eqinisweni, ngaphandle kwale misipha yeqakala, ubungeke ukwazi ukuma, ukuhamba, noma ukugijima. Itholakala kuzo zombili izinhlangothi zeqakala lakho. Futhi iyasiza ekumunceni ukushaqeka kwanoma yikuphi ukunyakaza okwenzayo. Ngakho-ke, uma uzwa ubuhlungu emisindweni yeqakala lakho, kubalulekile ukubona udokotela ngokushesha ukuze uthole ukuthi yini ngempela engalungile bese uthola ukwelashwa.

Zingaki imisipha ekhona eqakaleni?

Kunezinhlobo ezintathu eziyinhloko zemisipha eqakaleni lethu. Ngayinye yalezi itholakala ezingxenyeni ezahlukene zeqakala, inikeza ukwesekwa futhi isize umzimba wethu ukuthi uhambe kahle. Ake sibheke ukuthi iyini.

Ama-Medial Ligaments

Siphinde sibize lezi ngokuthi `(Deltoid Ligaments)`. Uma nje uthinta ingaphakathi leqakala lakho, kukhona iqhubu elincane elinamathambo lapho, akunjalo? Lelo yi-`(Medial Malleolus)` – lelo yingxenye engezansi yethambo lakho le-`(Tibia). Lezi zicubu ziqala lapho. Bese zisakazeka bese zixhuma emathanjeni e-`(Talus)`, `(Calcaneus)` kanye ne-`(Navicular)` onyaweni lwakho. Kunezinhlobo ezine eziyinhloko zezicubu:

• I-Anterior Tibiotalar Ligament (ATTL)
• I-Posterior Tibiotalar Ligament (PTTL)
• I-Ligament ye-Tibiocalcaneal (TCL)
• I-Tibionavicular Ligament (TNL)

Ama-Ligament aseceleni

Lezi zinhlayiya zingaphandle kweqakala lakho. Unethambo elifanayo ngaphandle kweqakala lakho, akunjalo? Lelo yi-"Lateral Malleolus" - lelo yingxenye engezansi yethambo lakho le-"Fibula". Lezi zinhlayiya ziqala lapho. Bese zixhuma emathanjeni akho e-"Talus" kanye ne-"Calcaneus". Kunezinhlayiya ezintathu eziyinhloko kuleli qembu:

• I-Anterior Talofibular Ligament (ATFL) – Lona umsipha ovame ukulimala kakhulu lapho kuqhekeka iqakala.
• I-Calcaneofibular Ligament (CFL)
• I-Posterior Talofibular Ligament (PTFL)

Ama-Ligament e-Syndesmotic

Lezi zicubu zixhumanisa amathambo amabili emlenzeni wakho, i-tibia kanye ne-fibula. Zitholakala phezulu kancane, ngaphezu kweqakala. Uma zilimele, sizibiza ngokuthi 'ukukhumuka kweqakala okuphezulu' , ngoba zitholakala phezulu kancane kunokhumuka okuvamile. Kunezicubu ezinhlanu eziyinhloko kuleli qembu:

• I-Anterior Inferior Tibiofibular Ligament (AITFL)
• I-Posterior Inferior Tibiofibular Ligament (PITFL)
• I-Ligament Engaphansi Eguquguqukayo (ITL)
• I-Transverse Tibiofibular Ligament (TTFL)
• I-Ligament Ephakathi (IOL)

Uyini umsebenzi walezi zinhlayiya?

Nakuba singacabangi kakhulu ngalezi zicubu empilweni yethu yansuku zonke, empeleni zenza umsebenzi obalulekile emizimbeni yethu. Ake sibheke ukuthi zenzani:

• Ukumuncwa kokushaqeka: Lokhu kusiza ekumuncweni kokushaqeka lapho unyawo lwakho lushaya phansi, njengemishini yokumuncwa kokushaqeka emotweni.
• Ukuxhumana kwamathambo: Yilokhu okuxhumanisa amathambo onyaweni lwakho namathambo omlenze wakho ongezansi.
• Ukugcina amathambo endaweni yawo: Kusiza ukugcina amathambo ezindaweni zawo ezifanele, kuwavimbele ukuthi ahambehamba.
• Kuvimbela ukukhubeka kweqakala: Kuvimbela amaqakala akho ekusonteni, ekugingqikeni, nasekugobeni ngokungadingekile.
• Ukuqinisa ilunga leqakala: Lokhu kubalulekile ukugcina ilunga leqakala, elakhiwa amathambo omlenze ongezansi kanye nethambo "leTalus", lizinzile futhi liqinile.
• Ukuvimba ukunyakaza okungaphephile: Kuvimba iqakala ukuthi linganyakazi ngendlela engaphephile nengeyona eyemvelo.

Zenziwe ngani lezi zinhlayiya?

Imisipha yeqakala yenziwe ngezicubu ezixhumeneyo eziqinile, ezifana nentambo . Ziqukethe izingxenye ezimbili eziyinhloko:

• I-Collagen: Lena yiprotheni ebopha izicubu zomzimba wethu ndawonye. Yilokhu okunikeza ama-ligaments amandla awo.
• Imicu Enwebekayo: Lokhu kuvumela ama-ligaments ukuthi anwebeke ngezinga elithile, kodwa angaphinde abuyele endaweni yawo yokuqala.

Zikuphi imisipha yeqakala?

Lezi zinhlayiya zitholakala kulo lonke unyawo lwakho, iqakala kanye nomlenze ongezansi. Ngokuyinhloko zixhumanisa amathambo alandelayo:

• Ithambo lesithende `(Calcaneus)`
• I-Fibula (ithambo elincane ngemuva komlenze)
• Ithambo elingaphezulu konyawo (ithambo le-Navicular)
• I-Talus (Leli yithambo eliyinhloko elenza iqakala)
• I-Tibia (ithambo elijiyile ngaphakathi komlenze)

Ingabe i-ligament yeqakala ingalimala?

Yebo, kungakwenza lokho. I-ligament yeqakala ingalimala uma ihamba ngendlela engafanele, yeluliwe kakhulu, noma idabuka . Lolu hlobo lokulimala kwe-ligament silubiza ngokuthi ukuklwebheka .

Ukuphuka kweqakala kuyimbangela evamile kakhulu yokulimala. Kungenzeka kunoma ubani wanoma yimuphi ubudala kanye nezinga lempilo. Ngokuvamile, ukuphuka kweqakala kwenzeka lapho umuntu esonta iqakala lakhe. Isibonelo:

• Uma usuzowa noma uma uwa. Zicabange wehla izitebhisi bese unyawo lwakho lukhubeka ngokuzumayo. Khona-ke iqakala lakho lingagingqika ngokuzumayo ngaphakathi noma ngaphandle.
• Uma umuntu enyathela umlenze wakho, uyaphenduka ngendlela engavamile. Izinto ezinjengalezi zingenzeka ngesikhathi udlala ezemidlalo.
• Le ngozi iphezulu kwezemidlalo ezidinga ushintsho olusheshayo endleleni kanye nokusebenza ngezinyawo, njenge-basketball, ibhola likanobhutshuzwayo, i-netball, kanye ne-tennis.
• Uma uhamba noma ugijima ezindaweni ezingalingani. Isibonelo, emgwaqweni osezintabeni, endaweni enamatshe namatshe ayigugu, noma uma unyawo lwakho luwela emgodini osemgwaqweni.

Udokotela wazi kanjani ukuthi nginokulimala kweqakala?

Uma ucabanga ukuthi uneqakala elikhumukile, uma ubona udokotela, bazokwenza izinto ezifana nalezi:

• Uzobuzwa ngezimpawu zakho. Zinjani izinhlungu, kukhona ukuvuvukala, kukhona imihuzuko, sekuyisikhathi esingakanani lapho, kwenzeke kanjani ukulimala, nokuthi ngabe uzwe umsindo othi "pop" lapho ulimele.
• Kuzohlolwa umzimba. Iqakala lakho elilimele lizohlolwa ngokucophelela, ukuthi lihamba kanjani, futhi liqhathaniswe namanye amaqakala. Ngezinye izikhathi, indawo elimele ingase ithintwe futhi ihlolwe kancane ukuze kutholakale ubuhlungu futhi kuhlolwe izinga lomonakalo wemisipha.
• Bazokucela ukuthi uthathe i-"(X-ray)`` ukuze kubonakale ukuthi ithambo liphukile noma kukhona yini enye inkinga. Ngokuvamile, kwenziwa i-"(X-ray)``` ukuze kubonakale ukuthi kukhona yini ukwaphuka kanye nokuklwebheka.
• Uma ubuhlungu bakho bungapheli futhi ucabanga ukuthi ukulimala kubi kakhulu, ungase ucelwe ukuthi wenze ezinye izivivinyo zezithombe, njenge-MRI (Magnetic Resonance Imaging). I-MRI ingabonisa umonakalo kuma-ligaments, nokuthi adabukile yini nokuthi adabukile kangakanani. Ngezinye izikhathi kungenziwa ne-ultrasound scan.

Ungakuvimbela kanjani ukulimala kwe-ankle ligament?

Nakuba kungezona zonke izilima zeqakala ezingavinjelwa, kunezinto ezimbalwa ongazenza ukuze uvikele imisipha yeqakala lakho, ikakhulukazi uma wenza umsebenzi womzimba. Ake sibheke ukuthi iyini:

• Gwema izindawo ezingalingani:Zama ukugwema ukuhamba noma ukugijima ezindaweni ezinamatshe, amatshe acwebezelayo, noma imigodi, njengoba kunethuba elikhulu lokugingqika nokujika iqakala lakho ezindaweni ezinjalo.
• Thuthukisa ukuguquguquka kwakho kanye nokulinganisela: Lokhu kuzoqeqesha umzimba wakho ukuze ukwazi ukubhekana nokwehla nokuwa okungazelelwe ngaphandle kokucindezela amaqakala akho. Yenza izivivinyo zokuzelula njalo futhi uzijwayeze ukuma ngomlenze owodwa (i-Yoga ilungele lokhu).
• Yenza izivivinyo zokuqinisa iqakala: Ukuzivocavoca okufana nokuphakamisa izithende, ukugoba, ukugxumagxuma kwe-squat, kanye nokuxhumanisa kuzoqinisa imisipha ezungeze amaqakala akho. Lokhu kuzophinde kuhlinzeke ngesivikelo esengeziwe semisipha. Ungenza futhi izivivinyo zokuqinisa iqakala usebenzisa ibhande lokumelana.
• Qinisa imisipha yakho eyinhloko: Lokhu kuzokwenza kube lula ngomzimba wakho ukushintsha indlela ngokuphephile futhi uphendule lapho kudingeka.
• Gcina isisindo esinempilo esikufanele: Njengoba ukhuluphala, ingcindezi emalungeni afana namaqakala akho iyanda.
• Yenza isimiso sakho sokuzivocavoca sibe sihle: Esikhundleni sokwenza uhlobo olufanayo lokuzivocavoca nsuku zonke, faka kokubili ukuqeqeshwa kwesisindo kanye ne-cardio (isib. ukugijima, ukugibela ibhayisikili).
• Ngaphambi kokwenza noma yimuphi umsebenzi womzimba, yenza "ukufudumeza" okuhle (okungenani imizuzu emi-5-10), wandise kancane kancane amandla, bese "uphola" bese "welula" ngemva kwalokho. Lokhu kubaluleke kakhulu.
• Gqoka izicathulo ezifanela kahle nezisekelayo, ikakhulukazi lapho udlala ezemidlalo noma uvivinya umzimba. Gwema ukugqoka izicathulo ezindala, ezigugile. Ukusebenzisa izinsimbi zokubopha amaqakala noma i-taping, ikakhulukazi kweminye imidlalo, kungasiza nasekuvimbeleni ukulimala.

Okokugcina, izinto ezimbalwa okufanele uzikhumbule (Umyalezo Wokuya Ekhaya)

Ngisho noma ungase ungacabangi kakhulu ngakho empilweni yakho yansuku zonke, imisipha eseqakaleni lakho empeleni ingenye yezingxenye ezibaluleke kakhulu zomzimba wakho. Ngakho-ke kungumthwalo wakho ukuzinakekela kahle.

Khumbula njalo ukwelula nokufudumala/ukupholisa ngaphambi nangemva kwanoma yimuphi umsebenzi womzimba. Futhi, gqoka njalo izicathulo ezisekela izinyawo zakho futhi ezikulingana kahle.

Uma uzwa ubuhlungu, ukuvuvukala, noma ukungakhululeki emithanjeni yeqakala lakho, ungamane nje ungakunaki . Bonana nodokotela ngokushesha. Kungase kudingeke futhi ukuthi ubonane nodokotela wezokwelapha ngokomzimba. Yilapho-ke bengakwazi ukuthola khona ukuthi yini engalungile, bakunike ukwelashwa okudingayo (mhlawumbe indlela ye-RICE, ukuzivocavoca, noma okunye ukwelashwa), futhi bakubuyisele ezinyaweni zakho ngokushesha okukhulu. Khumbula, ngisho nokuklwebheka okuncane kungaba yinkinga engapheli uma kungelashwa.Khona-ke ungase ugoqe iqakala lakho njalo.

Iqakala , Ama-Ligaments, Ukujiya Kweqakala, Ukuphazamiseka Kwamalunga, Impilo Yamathambo, Ukulimala Kwezemidlalo, Ukwelashwa Komzimba