Ingabe ngezinye izikhathi uzizwa sengathi imisipha yakho yamahlombe iqinile, umhlane wakho ubambekile, noma imisipha emlenzeni wakho iboshiwe? Abaningi bethu babhekana nalolu hlobo lobuhlungu. Abanye abantu bathi, "O, nginomphimbo ocindezelwe ehlombe lami." Namuhla sikhuluma ngokwelashwa okukhethekile okungasiza ngalolu hlobo lokuqina kanye nobuhlungu obunamafindo. Lokhu kubizwa ngokuthi 'Ukwelashwa kwe-Myofascial Release'. Nakuba igama liyinkimbinkimbi kancane, indaba ilula kakhulu.
Kuyini Ukukhululwa Kwe-Myofascial?
Ukuze siqonde lokhu, ake siqale sibheke incazelo yaleli gama. Kulula kakhulu.
- I-Myo isho imisipha .
- I-Fascia iyinethiwekhi yezicubu ezincane neziqinile ezimboza futhi zixhumanise umzimba wethu wonke, kufaka phakathi imisipha yethu.
Kalula nje, ukukhululwa kwe-myofascial kuyindlela yokwelapha esebenza ngezandla. Kodwa-ke, akugxili nje emisipheni ngqo. Kujula futhi kukhulule ukuqina nokuvinjelwa okwakhiwe kunethiwekhi yezicubu ebizwa ngokuthi 'i-fascia'.
Ngakho-ke iyini le tissue ebizwa ngokuthi i-fascia?
Cabanga ngewebhu yesicabucabu. Yilokho le tissue ebizwa ngokuthi i-fascia. Isakazeke kuwo wonke umzimba wethu, izungeze futhi ixhumanisa yonke imisipha yethu, amathambo, imizwa, imithambo yegazi, kanye nezitho zangaphakathi. Ifana newebhu enezinhlangothi ezintathu ngaphakathi komzimba wethu. Isakhiwo esiqhubekayo, esingaphukile. Lokho kusho ukuthi i-fascia emlenzeni wakho ixhunywe kuze kube sekhanda lakho.
Ngokuvamile, lesi zicubu ze-fascia ziguquguquka kakhulu futhi ziyanwebeka. Kodwa futhi zinamandla kakhulu. Zinikeza ukwesekwa kwesakhiwo emzimbeni wethu futhi zivikele imisipha. Lesi zicubu zinganyakaza ngaphandle kwesithiyo.
Kodwa-ke, lapho imizimba yethu ibhekene nokulimala, njengokuwa, ingozi, ukuhlinzwa, noma ukuhlala endaweni eyodwa isikhathi eside, lesi sikhumba se-fascia silahlekelwa ukuguquguquka kwaso. Siba lukhuni, siqine, futhi siboshwe kwezinye izindawo. Lokho kuqina yikho okusibangela ubuhlungu futhi kunciphise ukunyakaza komzimba wethu. Njengoba nje lapho i-spider web idonswa endaweni eyodwa, lonke i-web lidonswa, ukuncishana engxenyeni eyodwa yezicubu ze-fascia kungabangela ubuhlungu kwenye indawo ebonakala ingahlobene.
Ngakho-ke lokhu kufana yini ne-'Trigger Point Therapy'?
Yebo, empeleni ziyinto efanayo. Lokhu kwelashwa kubizwa nangokuthi i-Myofascial Trigger Point Therapy . Isizathu salokhu ukuthi ubuhlungu be-myofascial buqala 'ezindaweni ezahlukahlukene' emzimbeni.
Kalula nje, lawa 'maphuzu okubangela' yizindawo eziqinile, ezinamafindo zezicubu ezibizwa ngokuthi i-fascia. Wake wazizwa ifindo noma ukuqhuzuka okuncane lapho uthinta umsipha emzimbeni wakho? Lezi yizindawo lapho kuzwakala khona.
Uma lawa 'maphuzu okubangela ukuqina' eqina, avimbela ukunyakaza kwemisipha namalunga ahilelekile. Ngezinye izikhathi ubuhlungu bukhawulelwe endaweni eqondile yefindo. Kodwa ngezinye izikhathi, ifindo lingabangela ubuhlungu emzimbeni wonke. Ukwelashwa kokukhululwa kwe-myofascial kusebenza ngokukhulula nokukhulula ukuqina kwala mafindo (amaphuzu okubangela ukuqina).
Ubani lokwelashwa okufanelekela kangcono?
Noma ubani onesifo sokucinana noma sokucinana kwezicubu zakhe ze-fascia angazuza kulokhu kwelashwa. Kungaba usizo kakhulu kulabo abanezimo ezilandelayo:
- Ukulimala Komzimba: Ubuhlungu obubangelwa izehlakalo ezifana nengozi yemoto, ukuwa, noma ukushaywa ngempama.
- Izibazi: Ukuqina okubangelwa yizicubu zesibazi ngemva kokuhlinzwa, ukusha, noma izimo ezifana nehlombe eliqandisiwe.
- Ukuvuvukala: Ubuhlungu obubangelwa yizimo zokuvuvukala ezifana ne-bursitis, i-osteoarthritis, kanye ne-plantar fasciitis.
- Imizwa Ecindezelwe: Izimo ezifana nama-disc e-herniated noma i-carpal tunnel syndrome.
- Ukulimala Kokucindezeleka Okuphindaphindayo: Ubuhlungu obubangelwa izinto ezifana nokuphakamisa izinsimbi, ukuma kabi, nokuhlala phambi kwekhompyutha isikhathi eside.
Yiziphi izimo ezingelashwa ngokwelashwa kokukhululwa kwe-myofascial?
Le ndlela yokwelapha isetshenziselwa ukwelapha izimo ezahlukene zezokwelapha. Ake sibheke ezimbalwa zazo. Ukuze uqonde lolu lwazi ngokucacile, bheka ithebula elingezansi.
| Isimo | Incazelo elula |
|---|---|
| Isifo Sobuhlungu Be-Myofascial | Ubuhlungu obuvela ezicutshini zomzimba, ikakhulukazi i-fascia. Yilapho-ke lawo 'maphuzu okubangela' (amafindo) esikhulume ngawo aqala khona. |
| I-Carpal Tunnel Syndrome | Isimo esibangela ubuhlungu, ukungazweli, kanye nobuthakathaka esandleni nasesihlakaleni. |
| Ubuhlungu Bomhlane Ophansi | Kubangelwa ukucindezeleka emisipheni nasemisipha yomhlane, okunciphisa ukunyakaza nokuguquguquka komhlane. |
| Isifo se-TMJ | Ukuvuvukala kwemisipha ezungeze ilunga lomhlathi kubangela ubuhlungu lapho kuvulwa, kuvalwa, futhi kudla. |
| I-Fibromyalgia | Isimo esibangela ubuhlungu besikhathi eside (obungapheli) emisipheni nasemalungeni emzimbeni wonke. |
| I-Migraines Engapheli | Ubuhlungu bekhanda obuvamile nobunzima. Lokhu kungabangelwa futhi ukuqina kwezicubu ze-fascia entanyeni nasemahlombe. |
Kwenzekani ngesikhathi seseshini yokwelapha?
Lokhu kwelashwa kwenziwa uchwepheshe othole ukuqeqeshwa okukhethekile ngakho. Lokhu kungaba uchwepheshe wezokwelapha ngokomzimba, uchwepheshe wezokwelapha emsebenzini, uchwepheshe wezokwelapha ngokubhucunga, noma uchwepheshe wezokwelapha ezemidlalo.
Ukwelashwa kuvame ukwenziwa ekamelweni eliyimfihlo.
1. Ukuhlonza: Okokuqala, udokotela wezokwelapha uhlola umzimba wakho bese ethola izindawo zokuqina, ukuqina, kanye namafindo (amaphuzu okuqalisa) esicutshini se-fascia.
2. Ukucindezela: Ngemuva kwalokho, kufakwa ukucindezela okuthambile kodwa okuhlala njalo ezindaweni ezihlonziwe. Awekho amafutha noma ama-lotion asetshenziswa lapha ngoba umelaphi ufuna ukuzwa ukuqina kwezicubu esikhumbeni sakho.
3. Ukudonsa nokuvula:Ngesikhathi ecindezela, umelaphi uzama kancane kancane ukwelula izicubu ze-fascia. Ukwelashwa kuhilela ukuxova nokwelula indawo ngokuphindaphindiwe.
4. Ukuphumula: Le nqubo iphindaphindwa kuze kube yilapho izicubu zikhulula kancane kancane ukuqina kwazo kanye nokucindezela. Uma leyo ndawo isikhululekile, umelaphi udlulela endaweni elandelayo exinene.
Uzizwa kanjani ngemva kokwelashwa?
Ngemva kokwelashwa, ungase uzwe ubuhlungu noma ubuhlungu obuncane ezindaweni lapho udokotela wezokwelapha wayesebenza khona. Kodwa lokho kuvamile. Ubuhlungu buzophela ngokushesha. Ngemva kwalokho, uzozwa ukuthi lezo zindawo zikhululekile futhi zilula kakhulu kunangaphambi kokwelashwa.
Ukuze uthole imiphumela emihle kakhulu, kuzodingeka uye emihlanganweni yokwelashwa eminingana. Udokotela wakho wezifo zengqondo angase akuncomele ukwelashwa kanye ngosuku noma njalo ezinsukwini ezintathu, kuye ngesimo sakho. Isikhathi ngasinye sithatha imizuzu eyi-15 kuya kwengama-50. Kuye ngembangela kanye nobunzima besimo sakho, ungase utuswe ukuthi uthole ukwelashwa amasonto amaningana noma izinyanga eziningana.
Ziyini izinzuzo zalokhu kwelashwa?
Nakuba kungekho ucwaningo oluningi ngakho njengezinye izindlela zokubhucunga, kunezinzuzo eziningi ezingaba khona ekwelashweni kokukhululwa kwe-myofascial.
| Inzuzo | Kwenzekani kuyo? |
|---|---|
| Ukuphathwa Kobuhlungu | Ubuhlungu nokuqina kuyancipha, futhi izicubu ezonakele ziqala ukuphola. |
| Ukunyakaza Okwandayo | Ububanzi bokunyakaza kwemisipha namalunga buyathuthuka. Kuba lula ukugoba nokwelula umzimba. |
| Ukugeleza kwegazi Okuthuthukisiwe | Uma izicubu eziqinile zikhululeka, igazi nomoya-mpilo kuhamba kuzo kahle kakhulu. |
| Ukuphumula | Ukwelashwa ngokubhucunga umzimba kuye kwafakazelwa ukuthi kuyawuphumuza umzimba futhi kukhulule amafindo. |
| Ukuphathwa Kokucindezeleka | Ukucindezeleka nokucindezeleka kuwo wonke umzimba kuyakhululwa, futhi ingqondo izizwa ikhululekile. |
Ingabe zikhona izingozi ezihilelekile?
Njengezinye izindlela zokubhucunga, kunezingozi ezimbalwa ezinkulu ezihilelekile. Kodwa-ke, akuvamile kakhulu, abanye abantu bangase babe nemiphumela emibi. Isibonelo:
- Ukopha kwangaphakathi
- Ubunzima bokunyakaza kwemisipha
- Ukukhubazeka kwesikhathi esifushane
- Ukulimala kwemizwa
Lezi azivamile kakhulu. Kodwa-ke, uma unezinye zezimo zezokwelapha ezilandelayo, kufanele ukhulume nodokotela wakho ngaphambi kokuqala lokhu kwelashwa.
Uma unezinye zalezi zimo, kufanele nakanjani ukhulume nodokotela wakho ngaphambi kokuthola lokhu kwelashwa:
- Ukuphuka kwamathambo
- Ukusha
- Amanxeba avulekile
- Ukugoba kwegazi emithanjeni ejulile (i-Deep Vein Thrombosis)
- Uma uthatha imithi yokunciphisa igazi
- Izimo ze-Metabolic
Udokotela wakho uzohlola isimo sakho futhi akutshele ukuthi lokhu kwelashwa kukufanele yini noma ukuthi enye indlela yokwelapha ingaba ngcono.
Awukwazi yini ukwenza lokhu ekhaya? (Ukukhululwa Kwe-Self-Myofascial)
Yebo, ungakwenza lokhu ekhaya ngezinga elithile. Lokhu kubizwa ngokuthi 'i-Self-Myofascial Release'. Lokhu kuvame ukwenziwa kusetshenziswa i-foam roller noma i-roller massager. Usebenzisa la madivayisi, ungafaka ukucindezela okuncane ezicutshini zakho ze-fascia.
Kodwa khumbula, ngaphambi kokuba uzame into efana nale wedwa, kufanele nakanjani ubuze udokotela wakho noma uchwepheshe wezokwelapha ngokomzimba. Bazokutshela ngqo indlela efanele, ukuthi ukwenze kuphi, nokuthi ungakwenzi kuphi.
Okokugcina, uma unezinhlungu zemisipha kanye ne-fascial, khuluma nodokotela wakho mayelana nokuthi ukwelashwa kokukhulula i-myofascial kungase kukufanele yini. Nakuba ucwaningo lungazange lufakazele ukusebenza kwalo okungu-100%, luye lwabonakala lusiza abantu abaningi ukunciphisa ubuhlungu babo. Udokotela wakho angase ancome ukwelashwa okujwayelekile. Kodwa-ke, kubalulekile ukuxoxa ngazo zonke izinketho zakho nodokotela wakho.
Umlayezo Wokuya Nawe Ekhaya
- Ukukhululwa kwe-Myofascial kuyindlela ekhethekile yokwelapha ngesandla esetshenziselwa ukunciphisa ukuqina nobuhlungu emisipheni kanye nezicubu ze-fascia ezizimbozayo.
- Into eyinhloko lapha ukukhulula 'ama-tangles' (amaphuzu okubangela) akheka ezicutshini ze-fascia, okufana nolwembu lwesicabucabu olusakazeke emzimbeni wethu wonke.
- Lokhu kunganikeza impumuzo ezimweni ezahlukene ezibuhlungu njengobuhlungu bomhlane, i-carpal tunnel syndrome, kanye ne-fibromyalgia.
- Lokhu kwelashwa kufanele kutholakale kuphela kuchwepheshe, njengochwepheshe wezokwelapha ngokomzimba oqeqeshiwe.
- Uma unezinye izimo zezokwelapha (ikakhulukazi ukwaphuka kwamathambo, izinkinga zokujiya kwegazi), qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuqala lokhu kwelashwa.
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