Ingabe nawe unenkinga yokulimala kwemisipha yethanga? Ake sifunde ngakho.

Ingabe ngezinye izikhathi uzizwa ubuhlungu obukhulu ngemuva kwethanga lakho uma udlala ezemidlalo, ugijima, ugxuma, noma wenza okuthile ngokuzumayo? Noma ingabe uzwa umsindo othi "pop" ngokuzumayo futhi ungakwazi ngisho nokuqondisa umlenze wakho? Lokhu yilokho esivame ukukubiza ngokuthi ukulimala kwe-hamstring , noma ukucindezelwa kwemisipha ye-hamstring. Ake sixoxe ngalokhu ngemininingwane ethe xaxa namuhla.

Ziyini lezi zintambo zemisipha? (Ziyini izintambo zemisipha?)

Kalula nje, ama-hamstrings amaqembu amathathu amakhulu emisipha ngemuva kwethanga lakho . Lezi ezinye zemisipha emikhulu nenamandla kakhulu ethangeni lakho. Le misipha ye-hamstring isiza ngokunyakaza okuningi esikwenzayo ngemilenze yethu, njengokugijima , ukugxuma, ukugoba, nokuquleka . Ngenxa yokuthi isebenzisa amandla amaningi futhi imunca amandla amaningi, ithambekele kakhulu ekulimaleni kuneminye imisipha. Cabanga ngakho, uma ugijima ngokushesha ngokuzumayo ukuze ubambe ibhola ngenkathi udlala ikhilikithi, noma uma ugijima ngemuva kwebhasi, le misipha iyasiza ukukunika leso sivinini.

Ingabe kunezinhlobo ezahlukene zokulimala kwemisipha yethanga? (Amazinga Okulimala Kwemisipha Yethanga)

Yebo, kunjalo. Odokotela bahlukanisa ukulimala kwemisipha yemisipha ngokususelwa ekutheni kungakanani umonakalo owenziwe emisipheni nokuthi idabukile kangakanani. Kunezigaba ezintathu eziyinhloko:

• Ibanga 1: Leli yizinga eliphansi kakhulu. Imicu yemisipha idabuke kancane. Nakuba kungekho buhlungu obukhulu, ungase uzizwe ungakhululekile futhi uqine. Ungase ukwazi ukuqhubeka nokudlala imidlalo, kodwa ubuhlungu buzofika kamuva.
• Ibanga lesi-2: Lokhu ukulimala okulinganiselwe. Kukhona inani elikhulu lokudabuka kwemisipha (ukudabuka okungaphelele). Ubuhlungu bukhulu, futhi ukuhamba kunzima. Kungase kube nokuvuvukala nokuklwebheka. Kuleli qophelo, umdlali kufanele ayeke ukudlala.
• Ibanga lesi-3: Leli yizinga elibi kakhulu. Lapha imisipha idabukile ngokuphelele. Kungase kube nobuhlungu obukhulu, ukuvuvukala okukhulu, kanye nobunzima bokusebenzisa umlenze. Ungase ungakwazi ngisho nokuma unesisindo emlenzeni.

Yiziphi izimpawu ze-hamstring edonsiwe? (Izimpawu ze-Hamstring Edonsiwe)

Uma udonsa i-hamstring, ungase ube nesinye noma ngaphezulu salezi zimpawu. Lezi zimpawu zizohluka kuye ngokuthi ukulimala kungakanani.

• Ubuhlungu obungazelelwe, obubukhali ngemuva kwethanga.
• Ungase uqaphele iqhubu noma ukuvuvukala emisipheni noma ukuzwe esandleni sakho.
• Ukuphuka (ukushintsha kombala wesikhumba ube luhlaza okwesibhakabhaka noma onsomi emahoreni ambalwa ngemva kokulimala).
• Umuzwa "wokujabula" (lokhu kuvame kakhulu ekulimaleni okukhulu, okungukuthi, ibanga lesi-2 noma lesi-3).
• Ukuqhaqhazela kwemisipha`(ukuqina kwemisipha)` - Lokhu kusho ukuthi imisipha izizwa sengathi iyaqhubeka nokuqina nokunyakazisa.
• Ukuzwa ukuqina kwemisipha , ikakhulukazi ekuseni.
• Ubuhlungu ngemuva kwethanga , ikakhulukazi lapho ushwiba umlenze, ugoba idolo, ukhuphuka izitebhisi, noma ugijima.
• Ubuhlungu lapho kuhlangana khona izinqe namathanga lapho uhleli (ubuhlungu bungase buphele uma ungasindi kulolo hlangothi).
• Ukuvuvukala.
• Ububele uma buthintwa .
• Ubunzima bokuhambisa umlenze, ukuwulula, noma ukuqondisa idolo ngokuphelele.

Ngezinye izikhathi lobu buhlungu bungaqala ngemuva kwethanga bese busakazeka embotsheni, ezinqeni, noma emlenzeni ongezansi.

Uma ulimele kakhulu (iBanga lesi-2 neBanga lesi-3), uzozizwa uncipha amandla emisipha ye-hamstring yomlenze olimele .

Kungani lokhu kulimala kwemisipha ye-hamstring kwenzeka? (Izimbangela Zokulimala Kwemisipha Ye-Hamstring)

Kalula nje, lokhu kulimala kwenzeka lapho kusetshenziswa amandla amakhulu kakhulu ukuba imisipha ye-hamstring ikwazi ukuwaphatha ngesikhathi esisodwa. Cabanga ngakho, imisipha yethu yakhiwe yizintambo eziningi ezincane ezihlanganiswe ndawonye. Kunomkhawulo kulokho lezintambo ezingamelana nakho. Uma zeluliwe ngale kwalowo mkhawulo, zizodabuka.

Esikhathini esiningi, lokhu kwenzeka njengengozi ngenkathi udlala imidlalo .

• Uma ngokuzumayo uqala ukugijima ngokushesha (ukusprinta).
• Uma unciphisa isivinini sakho sokugijima ngokuzumayo.
• Uma ugxuma.
• Uma ushintsha indlela ngokuzumayo.
• Uma welula kakhulu, isibonelo, umdansi noma umdlali ovimbezela izintambo.

Kodwa-ke, lokhu kungenzeka noma nini lapho imisipha ye-hamstring icindezelwa ngamandla amakhulu. Isibonelo, ngezinye izikhathi siyashelela bese siwela endaweni eshelelayo, emanzini noma eqhweni, futhi kungazelelwe imilenze yethu isakazeke kabanzi ("ukuqhekeka"), okungadabula imisipha yemisipha ye-hamstring. Noma kungenzeka uma siphakamisa okuthile futhi sigoba ngendlela engafanele.

Ubani onamathuba amaningi okuthola lokhu kulimala kwemisipha yethanga? (Izici Eziyingozi)

Imbangela eyinhloko yokulimala kwemisipha yethanga ukwandisa izinga lakho lomsebenzi womzimba ngokuzumayo. Unamathuba amaningi okuthola lokhu kulimala uma:

• Uma uzizwa ukhathele kakhulu kunokujwayelekile emsebenzini .
• Uma umzimba ungakwazi ukuguquguquka , kubalulekile ukufudumala kahle ngaphambi kokuzivocavoca bese uphola ngemva kokuzivocavoca.
• Uma ngokuzumayo wandisa isimiso sakho sokuzivocavoca noma iphethini yokuqeqesha (isib., wandisa ngokuzumayo ibanga oligijimayo noma inani lesisindo osiphakamisayo).
• Uma uqala umdlalo omusha, ukwenza ngaphandle kokuqeqeshwa okufanele noma imishini efanele .
• Ukungalingani kwemisiphaUma kunjalo, lokho kusho ukuthi uma imisipha ye-quadriceps engaphambili kwethanga inamandla kakhulu kunemisipha ye-hamstrings engemuva, imisipha ye-hamstring ingalimala kalula.
• Uma wake walimala i-hamstring yakho ngaphambilini. Uma selilimale, kunethuba elikhulu lokuthi liphinde liphinde libuye, ngaphandle kokuthi liphole kahle.
• Ngokukhula kweminyaka. Izingane ezisencane, ezikhulayo, kanye nabantu abadala bangase babe sengozini enkulu njengoba ukuguquguquka kwemisipha kuncipha.
• Uma unemisipha ekhathele . Uma ukhathele, kunzima ngemisipha yakho ukumelana namandla asetshenziswa kuyo.

Into ebaluleke kakhulu ukwandisa kancane kancane umsebenzi wakho womzimba. Njengoba amandla akho nokuguquguquka kuthuthuka, kufanele ukhuphule kancane kancane isisindo osiphakamisayo, ibanga oligijimayo, kanye nenani lokuqeqeshwa okwenzayo.

Nakuba noma ubani engadonsa i-hamstring, kuvame kakhulu phakathi kwabadlali. Usengozini enkulu uma wenza okulandelayo:

• Imidlalo yokugxuma - njenge-volleyball kanye ne-basketball.
• Xhumana nezemidlalo - njenge-rugby nebhola.
• Imidlalo edinga ukunyakaza okungazelelwe, okusheshayo, nokuqhumayo - abagijimi bamamitha ayi-100, amamitha angama-200, abadlali bethenisi.
• Ukugijima, ikakhulukazi kulabo abagijima ngokushesha kunalabo abagijima amabanga amade.

Udokotela uhlonza kanjani ukulimala kwemisipha yethanga? (Ukuxilongwa)

Udokotela ngokuvamile angabona ukuthi unesilonda esinqeni ngokuhlola umzimba . Lokhu kusho ukuthi udokotela uzoshukumisa umlenze wakho, akubuke, futhi ahlole ubuhlungu, ukuvuvukala, kanye nokuklwebheka. Bazokucela nokuthi wenze ukunyakaza okuhlukile.

Kodwa-ke, ezinye izivivinyo zezithombe zingenziwa ukuze kutholakale ubukhulu obuqondile bokulimala nokuthola ulwazi olwengeziwe.

"Udokotela uzokubuza ukuthi ziyini izimpawu zakho nokuthi usunesikhathi esingakanani unazo. Uma wazi, ngitshele ukuthi zenzeke yini ngesikhathi udlala umdlalo noma wenza okuthile okukhethekile, nokuthi wenzani ngaleso sikhathi. Kufanele futhi utshele udokotela ukuthi ukwazile yini ukuqhubeka nokwenza lezo zinto ngemva kokulimala, noma ukuthi ubuhlungu babubukhulu kangangokuthi wawungakwazi ngisho nokuhamba."

Udokotela angase asebenzise izivivinyo eziningana ukuze abone ubukhulu bokulimala kanye nomonakalo ozungeze i-hamstring:

• I-X-ray: Nakuba lokhu kungakwazi ukubona imisipha, kungabheka ingxenye encane yethambo ephumile (ukuphuka kwe-avulsion) lapho i-hamstring inamathela khona ethanjeni. Okunye ukulimala kwe-hamstring kungahambisana nokuphuka kwe-hamstring.
• I-MRI: Lena indlela ecacile yokubona ubukhulu bomonakalo wemisipha, ubukhulu bokudabuka, nanoma yikuphi ukuphuma kwegazi. I-MRI ivame ukwenziwa uma kulimala kakhulu.
• Ukuhlolwa kwe-Ultrasound:Lokhu kungahlola nezinto ezifana nokudabuka kwemisipha kanye nokuqhekeka kwegazi. Kungenziwa ngokushesha futhi kalula kune-MRI.

Yini engenziwa ukwelapha i-hamstring edonswe? (Ukwelashwa)

Esikhathini esiningi, ungelapha ukucindezelwa kwemisipha ye-hamstring okuncane (kwebanga loku-1) ekhaya. Kodwa-ke, ukucindezelwa okukhulu (kwebanga lesi-2 nelesi-3) kungadinga ukwelashwa okwengeziwe. Udokotela wakho uzoncoma izindlela zokukusiza ukuphatha izimpawu zakho nokwelapha imisipha yakho ye-hamstring edabukile. Lokhu kwelashwa kungafaka:

• Indlela ye-RICE: Lena yindlela eyaziwa kakhulu futhi esetshenziswa ngokwesiko. Ibaluleke kakhulu emahoreni okuqala angu-24-72 okulimala.
• Phumula: Phumula umlenze olimele. Gwema ukuwuhambisa kakhulu noma ukuwubeka isisindo. Kungase kudingeke usebenzise izinduku zokusibekela.
• Iqhwa: Faka iqhwa imizuzu eyi-15-20 izikhathi eziningana ngosuku. Ungafaki iqhwa ngqo esikhumbeni, ligoqe ngendwangu. Lokhu kuzonciphisa ukuvuvukala nobuhlungu.
• Ukucindezela: Faka ibhandishi elinwebekayo endaweni elimele ukuze lihlale liqinile kodwa lingavimbeli ukugeleza kwegazi. Lokhu kuzosiza ukulawula ukuvuvukala.
• Ukuphakama: Noma nini lapho kungenzeka, gcina umlenze wakho uphakeme ngaphezu kwenhliziyo yakho. Ungabeka umcamelo phezulu. Lokhu kuzonciphisa nokuvuvukala.

• Imithi yokunciphisa ubuhlungu: Udokotela wakho angakunika imithi yokunciphisa ubuhlungu etholakala ngaphandle kwemithi kadokotela njenge-paracetamol noma imithi engeyona eye-steroidal yokulwa nokuvuvukala (ama-NSAID) njenge-ibuprofen. Lokhu kungasiza ekunciphiseni ubuhlungu nokuvuvukala.

• Ukwelashwa ngokomzimba (PT): Ukwelashwa ngokomzimba kubalulekile ngaphambi kokuthi uqale kabusha ukuqeqeshwa noma eminye imisebenzi yomzimba. Lokhu kuvame ukudingeka, ikakhulukazi uma ulimele kakhulu. Uchwepheshe wezokwelapha ngokomzimba uzokwakha uhlelo lokululama oluqondene nawe ukuze akusize uthole amandla, ukuguquguquka, kanye nokusebenza kahle kwemisipha yakho ye-hamstrings. Lokhu kuzofaka phakathi ukuvivinya umzimba okuhlukahlukene kanye nokwelula.

• Indlela ye-MEAT: I-MEAT imele ukunyakaza, ukuzivocavoca, i-Analgesia, kanye nokwelashwa. Eminye imibono emisha isikisela ukuthi ukuqala ukuzivocavoca okulawulwayo nokubekezelelekayo kanye nokunyakaza ngokushesha okukhulu, kunokuba 'kusetshenziswe' indlela ye-RICE, kungasheshisa inqubo yokuphulukiswa. Kodwa-ke, lokhu kufanele kwenziwe ngaphansi kwesiqondiso sikadokotela noma uchwepheshe wezokwelapha ngokomzimba.

• Ukuhlinzwa kwe-Hamstring:Cishe uzodinga ukuhlinzwa kuphela uma udabukile kakhulu (ibanga lesi-3) i-hamstring, ikakhulukazi uma imisipha ihlukene ngokuphelele nethambo (“ukulimala kwe-avulsion”), noma uma imisipha idabukile ngokuphelele phakathi nendawo. Uma ungakwazi ukuhamba, uvuvukile kakhulu, futhi unamanxeba, bona udokotela ngokushesha.

"Buza udokotela ukuthi iyiphi indlela yokwelapha engcono kakhulu kuwe. Ngezinye izikhathi indlela ethi `RICE` ingasetshenziswa ezinsukwini ezimbalwa zokuqala, bese kancane kancane ufaka izakhi zendlela ethi `MEAT`."

Kufanele ngimbone nini udokotela?

Uma unezimpawu zokulimala kwe-hamstring izinsuku ezingaphezu kwezimbalwa , futhi ukwelashwa ekhaya kungasizi, kufanele nakanjani ubone udokotela.

Bonana nodokotela ngokushesha, ikakhulukazi ezimweni ezinjengalezi:

• Uma kukhona ubuhlungu obukhulu.
• Uma ungakwazi ukuhambisa umlenze wakho, uwusebenzise, ​​noma ume unesindo phezu kwawo.
• Uma kukhona ukuvuvukala okukhulu noma ukuphuka endaweni elimele.
• Uma umlenze wakho uzizwa ungasasebenzi, noma uma uzwa umbala wonyawo lwakho noma izinzwane zakho zishintsha.
• Uma uzwa umsindo othi "tock".

Uma izimpawu zakho zibuya noma ziba zimbi kakhulu ngemva kokuqala ukwelashwa kokucindezeleka kwe-hamstring, tshela udokotela wakho .

Ungabuza udokotela imibuzo efana nale:

• "Kubi kangakanani lokhu kulimala? Kungakanani izinga?"
• "Yini engingayenza ukuze ngigweme ukulimala kanje futhi esikhathini esizayo?"
• "Yimiphi imisebenzi engingayenza ngokuphepha ngize ngilulame?"
• "Ingabe ngidinga ukwelashwa ngokomzimba?"
• "Ngizokwazi nini ukudlala imidlalo futhi ngiqale eminye imisebenzi yomzimba futhi?"

Kuthatha isikhathi esingakanani ukuthi ukulimala kwe-hamstring kuphole?

Kuya ngokuthi ukulimala kokuqala kwakukubi kangakanani. Ukulimala okuncane kwemisipha yemisipha kuphola ngokushesha kunokulimala okukhulu.

• Ukulimala kwebanga lokuqala: Kungaphola emavikini angu-1-3.
• Ukulimala kwebanga lesi-2: Kungathatha cishe amasonto angu-4-8.
• Ukulimala kwebanga lesi-3: Izinyanga ezi-3-6, mhlawumbe isikhathi eside. Uma uke wahlinzwa, isikhathi sokuphulukiswa sizoba side nakakhulu, mhlawumbe kuze kube unyaka, ukuze ululame ngokugcwele.

Khuluma nodokotela wakho ngokuthi kuzothatha isikhathi esingakanani. Ungase ukwazi ukuqala kancane kancane eminye imisebenzi njengoba ululama. Udokotela wakho noma uchwepheshe wezokwelapha umzimba uzokusiza ukuthi uphinde uqalise ngokuphephile ukuzivocavoca neminye imisebenzi. Bazokutshela ukuthi kuphephile nini ukuqala ukuhamba, ukugijima, ukuzivocavoca, noma ukuqeqesha. Ungakhuphuli ngokuzumayo izinga lakho lomsebenzi kuze kube yilapho udokotela wakho ethi kulungile.Uma ucindezela kakhulu imisipha yakho ngaphambi kokuba iphole ngokuphelele, ungalimala futhi (noma wenze umonakalo wokuqala ube mubi kakhulu).

Khumbula, imisipha ye-hamstring elimele ivame ukuqina kancane njengoba iphola, futhi izicubu zesilonda zingakheka. Ngakho-ke udinga ukunaka ngokukhethekile ukuguquguquka kwakho. Yenza ukwelula okunikezwe ngudokotela wakho womzimba. Qiniseka ukuthi uyafudumala futhi uphole ngaphambi kwanoma yimuphi umsebenzi womzimba.

Umyalezo Wokugcina Wokuya Nasekhaya

Ukulimala kwe-hamstring kuvame kakhulu, ikakhulukazi kubadlali. Kodwa, kungaba buhlungu, futhi kungaba yinto ecasulayo ngempela ukuthatha ikhefu ekuqeqeshweni nasekuzilolongeni nokwenza izinto ozithandayo isikhashana. Kodwa, nikeza umzimba wakho isikhathi osidingayo ukuze ululame. Ungazicindezeli kuze kube yilapho udokotela noma uchwepheshe wezokwelapha umzimba ethi, "Kulungile, ungakwenza manje." Kungcono ukuthatha isikhathi esithile ululame ngokuphelele kunokuphuthuma uphinde ulimaze.

Uma ukulimala kwe-hamstring yakho sekupholile, kufanele ukwazi ukubuyela emisebenzini yakho evamile. Buza udokotela wakho noma uchwepheshe wezokwelapha ngokuzivocavoca kanye nokwelula okungaqinisa imisipha yakho ye-hamstring futhi kwandise ukuguquguquka. Lokhu kuzokusiza ukuthi ushukume kangcono futhi kuvimbele ukulimala okufanayo esikhathini esizayo.

Ngakho-ke, uma uhlangabezana nesimo esifanayo, ungesabi, funa iseluleko esifanele sezokwelapha, thola ukuphumula okudingekayo kanye nokwelashwa. Ngikufisela ukululama okusheshayo!

Ukulimala kwemisipha , ukucindezelwa kwemisipha, ubuhlungu bethanga, ukulimala kwezemidlalo, ukudabuka kwemisipha, ukwelashwa nge-RICE, ukwelashwa ngokomzimba