Wake wazizwa sengathi omunye wemilenze yakho umfushane kancane kunomunye? Noma uma ugqoka ibhulukwe, uhlangothi olulodwa luzwakala lude kunolunye? Mhlawumbe uthola ubuhlungu obuncane emhlane noma esinqeni sakho uma uhamba? Lokhu kuyinto abantu abaningi abanayo, kodwa asikhulumi kakhulu ngakho. Ngokwezokwelapha, lokhu sikubiza ngokuthi 'Ukungafani Kobude Bemilenze'. Ungakhathazeki, lokhu akuyona inkinga enkulu ngaso sonke isikhathi. Ake sixoxe ngalokhu ngokuningiliziwe namuhla futhi sibone ukuthi yini engenziwa ngakho.
Uyini ngempela umehluko ngobude phakathi kwale milenze emibili?
Kalula nje, lokhu kusho ukuthi omunye wemilenze yakho mfushane kunomunye. Kwabanye abantu, lokhu kuyinto abazalwa nayo. Kwabanye, kungakhula ngokuhamba kwesikhathi ngenxa yengozi, ukuphuka, noma ukugula.
Kodwa into ebaluleke kakhulu okudingeka siyiqonde lapha ukuthi kuyinto evamile ukuba nomehluko omncane kakhulu (ngaphansi kwamasentimitha angu-1-2) . Ngokuvamile akubangeli inkinga enkulu yezempilo. Cabanga ngakho, akuyona yonke into emzimbeni wethu elingana ngo-100%. Lokhu kuyafana.
Kodwa uma umehluko ngobude phakathi kwale milenze emibili ungamasentimitha amabili noma ngaphezulu, kuyinto okufanele uyikhathalele.
Ngoba, uma kunomehluko omkhulu kangaka, isisindo somzimba wethu asisatshalaliswa ngokulinganayo kuzo zombili izinhlangothi. Njengoba nje lapho omunye wemilenze emine yetafula ufinyezwa kancane, itafula liyanyakaza, ibhalansi yomzimba wethu nayo iyaphazamiseka. Ngenxa yalokhu, ngokuhamba kwesikhathi, ingcindezi eyengeziwe ingafakwa emalungeni esinqeni noma edolweni. Lokhu kwandisa ingozi yokuthuthukisa izimo ezifana ne -osteoarthritis . I-Osteoarthritis imane nje iwukuwohloka kwengqimba yokuvikela ebizwa ngokuthi i-cartilage phakathi kwamalunga ethu. Lokhu kungabangela ubuhlungu lapho kushukunyiswa amalunga, nezinto ezifana nokukhiya kwamalunga.
Yimiphi imikhuba yokuzivocavoca esiza kulesi simo?
Izindaba ezinhle ukuthi ezinye izivivinyo kanye nokwelula umzimba kungasiza ekunciphiseni ukungakhululeki okubangelwa yilo mehluko wobude bemilenze. Kodwa khumbula, noma yikuphi ukuzivocavoca kufanele kuqale kancane futhi kwandise ukuqina kancane kancane uma kukhululekile emzimbeni wakho .
Nazi ezinye zezivivinyo ezinjalo.
1. Ukukhahlela Okuseceleni
Lokhu kuvivinya umzimba kunikeza ukucindezeleka okuncane ngokomzimba emathanjeni akho emilenze, kuwanikeza amandla amancane okwandisa ubukhulu bamathambo awo kanye nokuqina kwawo. Ngokuqhubeka nokusebenzisa, ungase ubone umehluko omncane.
- Isinyathelo 1: Okokuqala, yima umhlane wakho uqonde, izinyawo zihlukane ngamahlombe, nezandla zakho zibambene ndawonye ngendlela yokuzivikela, njengomuntu oshaya ibhokisi.
- Isinyathelo sesi-2: Manje susa isisindo sakho emlenzeni wakho omude . Njengoba uphefumula kakhulu, gobisa umlenze wakho omfushane edolweni bese uwuphakamisa uze ulingane nesinqe. Gcina umlenze wakho uqonde phambi kwakho.
- Isinyathelo sesi-3: Njengoba ukhipha umoya, khahlela umlenze ogobile eceleni ukuze uwuqondise.
- Isinyathelo 4: Buyela esimweni sokuqala bese uphinda lokhu. Kungcono uma ungenza amasethi amaningana ngosuku.
2. Ama-Quadriceps Lifts ane-Walker
Lokhu kuwukuzivocavoca okubaluleke kakhulu kulabo abalulama ekuhlushweni yi-hip dysplasia kanye ne-total hip arthroplasty. Uzodinga i-walker kulokhu.
- Isinyathelo 1: Yima umhlane wakho uqonde.
- Isinyathelo sesi-2: Bamba i-walker phambi kwakho.
- Isinyathelo 3: Phakamisa umlenze ohlangothini olungazange luhlinzwe kuze kube yilapho idolo ligobile ngama-degree angu-90. Bamba cishe imizuzwana emithathu, bese wehlisa unyawo phansi.
- Isinyathelo 4: Manje hambisa i-walker phambili kancane bese wenza okufanayo ngomlenze ohlangothini oluhlinzwe ngalo.
- Isinyathelo 5: Ukuze uthole imiphumela emihle kakhulu, phinda lokhu izikhathi ezingu-3-6 ngosuku, izikhathi ezingu-20-30 ngesikhathi, ngesikhathi sokululama kwakho.
3. Ukuzivocavoca Kokwelula
Ngezinye izikhathi, isizathu somlenze omfushane akusikho ubude bethambo ngokwalo, kodwa ukuqina kwemisipha ezungeze isinqe. Ezimweni ezinjalo, ukwelula leyo misipha kahle kunganikeza impumuzo enkulu. Nansi imisipha eyinhloko okudingeka sigxile kuyo.
| Iqembu lemisipha | Kalula nje, indawo |
|---|---|
| Izithambisi ze-hip (imisipha ye-groin) | Imisipha engxenyeni engaphakathi yamathanga. |
| Izintambo ze-Hamstring | Imisipha emikhulu ngemuva kwethanga. |
| I-Piriformis | Umsipha otholakala ngaphakathi kwezinqe, eduze kwejoyinti lesinqe. |
| I-Iliopsoas (i-Hip flexor) | Imisipha ephambi kwesinqe esiza ekugobeni umlenze. |
Indlela yokwelula imisipha ye-hamstrings:
- Isinyathelo 1: Lala phansi.
- Isinyathelo sesi-2: Beka umlenze wakho omude phansi. Beka umlenze wakho omfushane uqonde odongeni. Ungagobi idolo lakho. Sondela odongeni ngokwanele ukuze uzizwe welula kahle ngemuva kwethanga lakho (ama-hamstrings).
- Isinyathelo 3: Bamba lesi simo cishe imizuzwana engama-30. Bese uphumula. Yenza lokhu cishe izikhathi ezintathu. Kuhle ukwenza lo msebenzi cishe izinsuku ezintathu ngesonto.
Qiniseka ukuthi uyazikhumbula lezi zinto lapho uzivocavoca!
Lena yingxenye ebaluleke kakhulu. Kufanele uzizwe ukhululekile, welula noma ucindezeleke kancane ngenkathi wenza lo msebenzi.
Akukuhle neze ukuzwa ukungakhululeki okukhulu noma ubuhlungu . Ukuzwa ubuhlungu kusho ukuthi wenza umsebenzi ngendlela engafanele noma ucindezela imikhawulo yakho.
- Uma uzwa ubuhlungu, yehlisa inani lokuphindaphinda noma yehlisa ubukhali.
- Uma uhlangabezana nanoma yiziphi izimpawu ezingavamile, njengobuhlungu obuqhubekayo noma ukuba ndikindiki, ngemva kokwenza lezi zivivinyo, khuluma nodokotela wakho ngokushesha. Futhi, kuwukuhlakanipha ukufuna iseluleko sezokwelapha ngaphambi kokuqala lezi zivivinyo, ikakhulukazi uma unesifo somhlane, isinqe noma idolo.
Umlayezo Wokuya Nawe Ekhaya
- Umehluko omncane kakhulu ngobude bemilenze (ngaphansi kwamasentimitha angu-1-2) ujwayelekile. Ungakhathazeki kakhulu ngakho.
- Uma umehluko ungaphezu kwamasentimitha amabili noma uma uzwa ubuhlungu noma ubunzima bokuhamba, qiniseka ukuthi ubona udokotela wakho ukuze akunike iseluleko.
- Ukuzivocavoca nokwelula umzimba kunganciphisa izimpawu futhi kuqinise imisipha.
- Uma uzwa ubuhlungu ngesikhathi uzivocavoca, yeka ngokushesha . Lalela umzimba wakho.
- Kubaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca, ikakhulukazi uma unezinye izimo zezempilo.
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