Ingabe ingemuva lethanga lakho liyabuhlungu? Lokhu kungaba yi-Hamstring Tendonitis!

Ingabe ngezinye izikhathi uzwa ubuhlungu ngemuva komlenze wakho, okungukuthi, endaweni yethanga, ngenkathi ugijima, ujima, noma umane umile? Noma uzizwa uqinile noma ungakhululekile lapho izinsuku ezimbalwa? Ngokuvamile, lezi zimpawu zingabangelwa yisimo esibizwa ngokuthi 'i-Hamstring Tendonitis' . Ngakho-ke, ake sixoxe ngalokhu ngemininingwane ethe xaxa namuhla.

Kuyini i-Hamstring Tendonitis?

Kalula nje, ukuvuvukala kwemisipha enamathela eqenjini lemisipha ye-hamstring ngemuva kwethanga lakho. Ama-tendon afana nezibopho eziqinile. Yizo ezixhumanisa imisipha yethu namathambo ethu. Ngakho-ke, la ma-hamstring tendons axhumanisa imisipha yethu ye-hamstring nethambo lethu lesinqe, idolo, kanye namathambo emilenze engezansi.

Lokhu kuvuvukala, okusho ukuvuvukala, ukubomvu, kanye nobuhlungu, kwenzeka lapho lo msipha usetshenziswa ngokweqile, udonswa kanzima kakhulu, noma ucindezelwa njalo . Ungase uzizwe ubuhlungu futhi mhlawumbe uvuvukele ngemuva kwethanga lakho. Kodwa ungakhathazeki, abantu abaningi bayalulama ezinsukwini noma emavikini ambalwa ngokuphumula okuhle kanye nokwelashwa okulula.

Ingabe i-Tendonitis ifana ne-Tendon Tear?

Cha, lezi yizinto ezimbili ezihlukene. I-Tendonitis ukuvuvukala komsipha. Kodwa ukudabuka komsipha kuyisimo esibi kakhulu. Kwenzeka lapho umsipha, kungaba osuka emsipheni we-hamstring noma osuka ethanjeni, udabuka ngokuphelele noma ngokwengxenye. Kunezikhathi lapho kungase kudingeke khona ukuhlinzwa ukuze kudabuke umsipha onzima.

Ngakho-ke lokhu kuhlukile yini ekucindezelweni kwe-hamstring?

Yebo, kunomehluko omncane. Kokubili ukucindezelwa kanye ne-tendinitis , imisipha iyathinteka. Kodwa-ke, ukucindezelwa kuvame ukwenzeka ngokuzumayo . Cabanga uma ungagijima ngokushesha futhi ujike umlenze wakho, imicu ethambile emsipha inwebeka kakhulu, okubangela ukudabuka okuncane. Yilokho ukucindezelwa.

Kodwa-ke, i-tendinitis yisimo esikhula kancane kancane . Ngokuvamile sibangelwa ukusetshenziswa ngokweqile.

Ubani okungenzeka kakhulu ukuthi athole i-Hamstring Tendonitis?

Lesi simo sivame ukubonakala phakathi kwabadlali , ikakhulukazi labo abagijima ngesivinini esikhulu, bayeke ngokuzumayo, bese beqala ukunyakaza futhi ngokushesha.

• Abagijimi be-Sprinter
• Izithiyo
• Abadansi
• Abantu abadlala imidlalo enomthelela omkhulu njengebhola, ibhola likanobhutshuzwayo kanye ne-basketball

Laba bantu banamathuba amaningi okulimala emathangeni. Ezinye izifundo zisikisela ukuthi abadlali abasebasha abaneminyaka ephakathi kuka-16 no-25 basengozini enkulu.

Akukhona lokho kuphela, abanye abantu bangaba nale ngozi:

• Abadlali abasebasha abasathuthuka (ngoba izinto ezinjengalezi zingenzeka ngokushintsha kwemizimba yabo.)
• Kubantu abamnyama (ezinye izifundo ziyakhuluma ngalokhu, kodwa izizathu zalokhu zidinga ukuhlolisiswa kabanzi.)
• Abantu abangaphezu kweminyaka engama-40 ubudala.
• Abantu abake balimala i-hamstring ngaphambilini. (Uma usulimele, kungenzeka ukuthi kuzophinde kwenzeke futhi.)
• Abantu abanemisipha ye-quadriceps eqinile, imisipha engaphambili kwethanga. (Uma imisipha engaphambili iqinile, kufakwa ingcindezi eyengeziwe kuma-hamstrings emhlane.)
• Abantu abanemisipha yemisipha ebuthakathaka, eqinile, futhi engaphilile kahle.

Iyini ngempela imbangela yalokhu?

I-Hamstring Tendonitis ivame ukubangelwa ukucindezeleka okuphindaphindiwe emisipha engemuva kwethanga . Uma usebenzisa imisipha ngokweqile, imicu emisipha iyacasuka futhi ivuvuke . Cabanga ngakho njengokudonsa intambo bese iphela.

Ziyini izimpawu zalokhu? Ungakubona kanjani?

Uma une-Hamstring Tendonitis, ungase ube nesinye noma ngaphezulu salezi zimpawu:

• Ubuhlungu obubuhlungu obungazwakali ezinqeni, ngemuva kwethanga, edolweni, noma emlenzeni ongezansi . Abanye abantu bangase bazizwe lobu buhlungu njengokungathi yi -sciatica .
• Ukuzwa ukuqina komlenze lapho uhamba noma ugoba idolo .
• Ubuhlungu obukhulu buvela lapho umsipha we-hamstring noma i-tendon idonseka ngokuzumayo.
• Ukuvuvukala , ikakhulukazi ngemva kokulimala.
• Ukuqaqamba kusukela emhlane ongezansi kuya phansi emlenzeni .
• Ukuzizwa ubuthakathaka ngemuva kwethanga .

Okubalulekile: Uma unezimpawu ezinjengalezi, ikakhulukazi uma ungumuntu wezemidlalo, ngokuqinisekile kuwumqondo omuhle ukufuna iseluleko sezokwelapha.

Udokotela ukuxilonga kanjani lokhu?

Uma uya kudokotela, into yokuqala abayenzayo ukuhlola ingemuva lethanga lakho . Bazokuzwa bese bekucindezela ukuze babone ukuthi kukhona yini ubuhlungu noma ukuvuvukala. Bese bekukhombisa ukunyakaza okuhlukile.Bakutshela ukuthi wenze izinto ezifana nokugoba imilenze yakho, noma ukuphakamisa izinzwane zakho. Uma uzwa ubuhlungu lapho uhamba noma ubeka isisindo emlenzeni wakho, kufanele futhi utshele udokotela wakho ngalokho.

Ezimweni eziningi, i-tendonitis encane ayidingi ukuhlolwa kwezithombe. Kodwa-ke, uma udokotela wakho esola ukuthi kukhona okungathi sína kakhulu, njengokudabuka kwe-tendon, okubangela ubuhlungu, angase acele i-X-ray, i-MRI, i-CT, noma i-ultrasound .

Sikuphatha kanjani lokhu? Yini esingayenza ekhaya?

Izindaba ezinhle ukuthi abantu abaningi bathola impumuzo kulobu buhlungu ngemva kokulandela indlela ye-RICE izinsuku ezimbalwa. I-RICE isifinyezo esakhiwe ngezinhlamvu ezine. Ake sibone ukuthi siyini. Ungakwenza lokhu ekhaya.

• R - Ukuphumula: Lena yinto yokuqala nebaluleke kakhulu . Phumuza umlenze wakho. Gwema ukugoba amadolo akho, ukukhuphuka izitebhisi, noma ukwenza noma yimuphi umsebenzi onzima ocindezela imisipha yakho yethanga.
• I-Ice: Beka iphakethe leqhwa noma ama-cubes eqhwa asongwe ngendwangu ngemuva kwethanga lakho. Faka cishe imizuzu engama-20, njalo emahoreni amabili . Khumbula, ungafaki iqhwa ngqo esikhumbeni , ngoba lokhu kungalimaza isikhumba.
• C - Ukucindezela: Kuphela uma udokotela ekuncoma, ungasonga ibhandishi lokucindezela noma ibhandishi elivamile ethangeni lakho. Lokhu kuzosiza ekunciphiseni ukuvuvukala.
• E - Ukuphakama: Phakamisa imilenze yakho noma nini lapho kungenzeka. Lokhu kusho ukugcina amadolo akho nezinqe zakho zingaphezu kwezinga lenhliziyo yakho. Ungaphakamisa futhi imilenze yakho ngomcamelo owodwa noma emibili.

Ngaphezu kwendlela ye-RICE, udokotela wakho angase akunike imithi yokunciphisa ubuhlungu . Imithi Engeyona I-Steroidal Anti-Inflammatory (NSAIDs), engathengwa ekhemisi, ingasiza ekunciphiseni ubuhlungu kanye nokuvuvukala.

Abanye abantu bathola impumuzo enkulu ekwelashweni ngokomzimba . Uchwepheshe wezokwelapha ngokomzimba uzokufundisa ukuzivocavoca ukuze akusize wakhe kabusha amandla nokuguquguquka emlenzeni wakho.

Ingabe wonke umuntu udinga ukuhlinzwa?

Cha, abantu abaningi abadingi ukuhlinzwa ngenxa ye-hamstring tendonitis. Kodwa-ke, uma i-tendon idabuke kakhulu (ukudabuka okukhulu kwe-tendon) , noma uma i-tendon idabuka ngokuphelele emisipheni noma emathanjeni, khona-ke ukuhlinzwa kungadingeka.

Ngingakuvimbela kanjani lokhu ukuthi kungenzeki futhi?

Ukuze ugweme lobu buhlungu futhi uvimbele ukuthi buphinde buvele, khumbula lezi zinto:

• Ngaphambi kokuqala noma yikuphi ukuvivinya umzimba okunzima noma ezemidlalo, yenza ukuzifudumeza okuncane. Kungaba lula njengokugijima endaweni ethile.
• Gcina imisipha yakho ye-hamstring kanye ne-quadriceps iqinile futhi ihlelekile ukuze kuncishiswe ukucindezeleka okungadingekile emisipha.
• Nika imisipha yakho yemisipha ikhefu ngesikhathi sokuzivocavoca umzimba. Ungayicindezeli njalo.
• Yelula imisipha yemisipha ngaphambi nangemva kokuzivocavoca.
• Gwema ukubhema nokusebenzisa eminye imikhiqizo kagwayi.
• Yidla ukudla okunempilo futhi ulawule isisindo sakho. Lezi zinto zizokusiza ukuvimbela lezi zinhlobo zezifo, kanye nempilo yakho iyonke.

Kuzothatha isikhathi esingakanani ukuthi abantu abanalesi simo balulame? (Isibikezelo)

Esikhathini esiningi, ukwelashwa ekhaya kuzoletha impumuzo ebuhlungwini bemisipha ye-hamstring zingakapheli izinsuku noma amasonto ambalwa . Kodwa-ke, abanye abantu, ikakhulukazi abadlali, bangase babe ne -hamstring tendonitis engapheli uma beqhubeka nokwenza umsebenzi onzima womzimba.

Khumbula, uma usulimele umsipha, kungenzeka ukuthi uphinde ulimele umsipha ofanayo. Ngakho-ke, kubalulekile ukubuza udokotela wakho ukuthi yini ongayenza ukuze uvimbele ukuthi kuphinde kwenzeke.

Kufanele uye nini kudokotela?

Nakuba lokhu kuvame ukuba ngcono ngokwelashwa ekhaya, kwezinye izimo, kufanele nakanjani ubone udokotela . Hlola ukuthi unanoma yiziphi zalezi zimpawu:

• Uma ungakwazi ukuhamba, noma uma ungakwazi ukubeka noma yisiphi isisindo emlenzeni wakho.
• Uma uzwa ubuhlungu obungabekezeleleki, obukhulu emlenzeni.
• Uma uzizwa sengathi ulahlekelwe umuzwa emhlane wakho ongezansi, ezinqeni, noma emilenzeni.
• Uma amathanga akho ebonakala enamaqhubu noma engamile kahle.
• Uma ingemuva lethanga livuvukele kakhulu noma libonakala lilimele kakhulu.

Uma ubona into efana nale, kungcono ukufuna iseluleko sezokwelapha ngokushesha ngaphandle kokulibala.

Ekugcineni, umyalezo okufanele uwuthathe uye ekhaya:

Ngakho-ke, i-Hamstring Tendonitis ukuvuvukala kwemisipha engemuva kwethanga lakho. Ngokuvamile kubangelwa ukusetshenziswa ngokweqile, kodwa futhi kungabangelwa ukulimala kwemisipha yethanga ngokuzumayo. Izimpawu zifaka phakathi ubuhlungu, ukuqina, kanye nokuvuvukala emlenzeni. Ngokuvamile kuxazululeka zingakapheli izinsuku ezimbalwa ngendlela ye-RICE kanye nemithi yokubulala izinhlungu, ongayenza ekhaya.

Kodwa,Khumbula, uma ubuhlungu buqhubeka, noma uma unezimpawu ezinkulu ezifana nalezo ezishiwo ngenhla, kufanele nakanjani ubone udokotela ukuze akunike iseluleko. Hlala uphilile!

I- Hamstring Tendonitis, I-Tendonitis, Ubuhlungu Bethanga, Ubuhlungu Bemisipha, Ukulimala Kwezemidlalo, Ubuhlungu Bomlenze, Ukwelashwa Ngelayisi