Uyazi ukuthi kukhona ukuphuka kokucindezeleka? Ake sixoxe!

Sawubona! Unjani? Namuhla sizokhuluma ngesihloko esihlukile kancane, kodwa esingabaluleka kubantu abaningi. Ingabe ngezinye izikhathi uzizwa sengathi ezinye izingxenye zomzimba wakho, ikakhulukazi amathambo akho, ziyabuhlungu nje, njengokungathi kukhona okungahambi kahle? Yilokho esikhuluma ngakho namuhla. Lokhu sikubiza ngokuthi 'i-Stress Fracture'. Igama lingase lizwakale njengento enkulu, kodwa ake siqonde lokhu.

Kuyini Ukuqhekeka Kokucindezeleka?

Kalula nje, ukuphuka kokucindezeleka kuwukuqhekeka okuncane kakhulu, okuthambile ethanjeni, noma ingxenye yethambo emzimbeni wethu. Kufana nokuqhekeka epuletini. Akuyona ukuqhekeka okukhulu, kodwa kungabangela izinkinga uma kungelashwa. Lokhu kuqhekeka kuncane kakhulu kangangokuthi ngezinye izikhathi kungaba nzima ukukubona ngisho nange-X-ray ezigabeni zokuqala.

Kungani sithola ukuphuka kokucindezeleka kanje?

Kulungile, manje cishe ucabanga ukuthi, 'Kungani lokhu kwenzeka?' Kunezizathu eziningana eziyinhloko zalokhu. Ake sibone ukuthi ziyini.

Ukuqhubeka nokwenza into efanayo

Lokhu kuvame ukuba yimbangela eyinhloko 'yokuphuka kokucindezeleka'. Cabanga ukuthi uzijwayeza umdlalo, isibonelo, ukugijima, ukudlala umdlalo wokugxuma (njenge-basketball, i-netball), noma ukudansa. Kulezi zinhlobo zemisebenzi , ithambo elifanayo lifakwa ngaphansi kwengcindezi engaguquki (ukucindezeleka). Kufana nokushaywa ngokuphindaphindiwe endaweni efanayo. Ngokuhamba kwesikhathi, ithambo alisakwazi ukumelana naleyo ngcindezi futhi kungase kwakheke umfantu omncane.

• Izivivinyo ezintsha: Uma uqala ngokuzumayo ukuzivocavoca kanzima kakhulu, umzimba wakho ungase ungakajwayele, ngakho lokhu kungenzeka. Cabanga uma umuntu ongakaze uhlangane naye eqala ukugijima amamayela amaningi, futhi amathambo emilenze yakho angase abe nesikhathi esinzima sokuyiphatha.
• Abasubathi abakhulisa ukuqeqeshwa kwabo: Kukhona ingozi yalokhu uma ungandisa ngokuzumayo isikhathi sakho sokuqeqeshwa kanye nokuqina lapho ulungiselela umncintiswano. Udinga ukunikeza umzimba wakho isikhathi sokujwayela ukucindezeleka okusha.

Ubuthakathaka bamathambo

Enye inkinga enkulu ukulahlekelwa amandla amathambo. Lokhu kungabangelwa yizici eziningana:

• Ukushoda kokudla okunempilo: Uma umzimba ungatholi izakhamzimba ezanele ezibalulekile ekuqiniseni amathambo, ikakhulukazi i-calcium ne-vitamin D, amathambo angaba buthaka. Khona-ke, ngisho noma kuncane kakhulu ukucindezeleka, kungenzeka 'ukuphuka kokucindezeleka'. Abanye abantu bangase bangatholi izakhamzimba ezidingekayo ngoba balawula ukudla kwabo.
• Izimo ezithile zezokwelapha: Isibonelo, abantu abanezimo ezibangela ukuba amathambo abo abe mancane futhi abe buthakathaka, njenge-osteoporosis, basengozini enkulu. Laba bantu bangaphuka ukucindezeleka ngisho nalapho benza imisebenzi evamile yansuku zonke. Abesifazane abanezinkinga ezithile zama-hormone nabo bangase babe sengozini enkulu.

Okusho ukuthi, imbangela eyinhloko yalokhu ukucindezela okuqhubekayo okufakwa ethanjeni ngaphezu kwamandla alo. Kufana nokuphuka kwentambo lapho igoba endaweni efanayo ngokuphindaphindiwe.

Ziyini izimpawu 'zokuphazamiseka kokucindezeleka'? Sizibona kanjani?

Manje ungase uzibuze, "Kulungile, ngingazi kanjani ukuthi nginalokhu?" Kunezimpawu eziningana ezivame ukubonakala kulesi simo. Kodwa-ke, akuwona wonke umuntu ozobhekana nalezi zimpawu ngendlela efanayo, futhi abanye abantu bangase babe nesinye noma ezimbili kuphela.

• Ubuhlungu ngesikhathi sokuzivocavoca: Lolu uphawu oluyinhloko . Uqala ukuzwa ubuhlungu ndawana thize ngenkathi uzivocavoca noma udlala umdlalo. Ekuqaleni, lobu buhlungu bungase buvele kuphela ngesikhathi sokuzivocavoca futhi bungase buphele uma uyeka. Kodwa njengoba isimo siba sibi kakhulu, ubuhlungu bungase buqhubeke ngemva kokuzivocavoca, ngezinye izikhathi ngisho nalapho umile noma ulele ebusuku.
• Ubumnene: Uma ucindezela noma uthinta indawo ebuhlungu, ungase uzwe ubuhlungu. Ngezinye izikhathi, ungase uzwe iqhubu elincane endaweni.
• Ukuvuvukala nokubomvu: Ngezinye izikhathi indawo lapho ubuhlungu bukhona ingase ivuvuke kancane futhi ibomvu. Lokhu akuyona uphawu oluvamile. Kungase futhi kuzwakale kufudumele kancane kunolunye uhlangothi.

Kukuphi emzimbeni lapho 'ukuqhekeka kokucindezeleka' kuvame ukwenzeka khona?

Ukuphuka kokucindezeleka kuvame ukwenzeka emathanjeni omlenze ongezansi kanye nonyawo , ngoba yilapho kusetshenziswa khona ingcindezi enkulu lapho sigijima, sigxuma, futhi sihamba.

• I-Tibia: Ithambo elikhulu emlenzeni, ngaphansi kwedolo, ohlangothini olukhulu lwezinzwane. Ukuphuka kokucindezeleka kuvamile kubagijimi.
• Ama-Metatarsal: Lawa amathambo amade ezinyaweni zethu axhumanisa nezinzwane zethu. Angaba avame kakhulu kubadansi nakubadansi be-ballet.
• Ithambo lesithende (iCalcaneus): Lingavela nasethanjeni lesithende, ikakhulukazi kulabo abadlala imidlalo ehilela ukugxuma besuka ezindaweni eziphakeme.
• Ithambo le-navicular: Ithambo elincane ngaphakathi kwengxenye ephezulu yonyawo. Lokhu kungaba 'ukuphuka kokucindezeleka', kodwa kuthatha isikhathi ukuphola futhi kuyindawo okufanele uyiqaphele.

Kodwa hhayi kulezi zindawo kuphela, 'ukucindezeleka kokwaphuka' kungavela nakwamanye amathambo emzimbeni. Isibonelo:

• Amathambo esihlakala: Abantu abadlala imidlalo yokuphakamisa izinsimbi, njenge-tennis, bangakha amathambo esihlakala.
• Umgogodla: Abantu abadlala imidlalo efana ne-gymnastics, abaphakamisa izinsimbi, kanye nababhowuli abasheshayo bebhola ekhilikithi bangaba nesifo esibizwa ngokuthi 'i-spondylolysis'.
• Izimbambo: Abagwedli bangaphuka izimbambo, njengabagalufu.

Kunini lapho kufanele sifune khona iseluleko sezokwelapha ngalokhu?

Uma unesinye noma ngaphezulu kwalezi zimpawu ezishiwo ngenhla, ikakhulukazi uma ubuhlungu obuzwayo ngesikhathi sokuzivocavoca bungapheli ngemva kwezinsuku ezimbalwa, kungcono kakhulu ukubona udokotela ukuze akunike iseluleko.

Into ebaluleke kakhulu ukuthi, uma uzwa ubuhlungu obunje, ungacabangi nje ukuthi buzophela ezinsukwini ezimbalwa. Ngoba 'ukuphuka kokucindezeleka' okuqala njengoqhekeko oluncane kungakhula kube ukuphuka okuphelele uma uqhubeka nokucindezela ithambo. Khona-ke isikhathi sokuphulukiswa sizoba side futhi ukwelashwa kungaba nzima kakhulu.

Udokotela uzokubuza ngezimpawu zakho, akubuze ngemisebenzi yakho, futhi akuhlole. Uma kudingeka, angakuyalela ukuthi kwenziwe i-X-ray. Kodwa-ke, ngezinye izikhathi ukuphuka kokucindezeleka kungase kungabonakali ku-X-ray ekuqaleni. Kuleso simo, udokotela angase ancome ukuhlolwa okubucayi kakhulu, njengokuskena kwe-MRI. Ngezinye izikhathi ukuskena kwamathambo kungasiza ekutholeni lezi zimo.

Ungazivikela kanjani 'ekuqhekekeni kokucindezeleka'?

Ungase ucabange, "O, lokhu kungaba yinkinga uma kwenzeka kimi, angazi ukuthi kuzokwenzeka nakimi." Ungakhathazeki. Kunezinto eziningana esingazenza ukuze sizivikele kulesi simo.

• Khulisa ukuzivocavoca kwakho kancane kancane: Uma usanda kuqala ukuzivocavoca, kufanele wandise isikhathi sakho sokuzivocavoca kanye nokuqina kancane kancane. Kungcono ukungakhulisi ivolumu yakho yokuqeqesha ngaphezu kuka-10% ngesonto. Akukuhle ukufaka isisindo esiningi emzimbeni wakho ngesikhathi esisodwa. Nika umzimba wakho isikhathi sokujwayela into entsha.
• Izicathulo ezifanele: Gqoka izicathulo ezifanele umdlalo noma ukuzivocavoca owenzayo, futhi ezisesimweni esihle. Shintsha izicathulo zakho uma sezindala futhi sezigugile. Lezi zizosiza ekunciphiseni ingcindezi ezinyaweni nasemilenzeni yakho.
• Ukudla okunomsoco: Sesikhulume kakade ngokubaluleka kwe-calcium ne-vitamin D ukuze amathambo abe namandla. Ngakho-ke, yidla ukudla okucebile nge-calcium njengobisi, i-yogurt, ushizi, imifino eluhlaza (isipinashi, i-kale, isipinashi), izinhlanzi ezincane (njenge-halibut, ama-sardine), i-soy, nama-alimondi. Umthombo omuhle kakhulu we-vitamin D ukukhanya kwelanga kwasekuseni. Futhi, yidla ukudla okuqukethe i-vitamin D (inhlanzi enamafutha, izikhupha zamaqanda). Uma kudingeka, ungathatha ne-calcium ne-vitamin D eyengeziwe ngaphansi kweseluleko sikadokotela.
• I-Cross-train: Esikhundleni sokwenza uhlobo olufanayo lokuzivocavoca ngokuphindaphindiwe, zama ukushintsha indlela yakho yokuzivocavoca. Isibonelo, uma ungumgijimi, zama ukubhukuda noma ukugibela ibhayisikili izinsuku ezimbalwa ngesonto ukuze ugweme ukufaka ingcindezi enkulu eqenjini elifanayo lemisipha.
• Lalela umzimba wakho: Uma uzwa ubuhlungu ngenkathi uzivocavoca, ungabunaki. Yeka ukuzivocavoca ngokushesha bese uphumula.Ukuqhubeka nokuzivocavoca ngenxa yobuhlungu kuzokwenza isimo sibe sibi kakhulu.
• Phumula ngokwanele: Lala ngokwanele futhi uphumule nsuku zonke, kokubili ngesikhathi sokuzivocavoca nangemva kokuzivocavoca. Ukuphumula kubalulekile ukuze izicubu zomzimba zilungiswe. Phumula kahle ebusuku, ikakhulukazi ngemva kwezinsuku zokuqeqeshwa okujulile.

Ngakho-ke, nazi ezinye izinto okudingeka uzikhumbule kulokho esikhulume ngakho namuhla...

Kulungile, manje cishe usuyaqonda ukuthi 'ukuphuka kokucindezeleka' kuwukuqhekeka okuncane ethanjeni, nokuthi kubangelwa kakhulu ukucindezeleka kanye nokuba buthaka kwethambo okubangelwa umsebenzi ophindaphindayo oqhubekayo.

Khumbula, ukulalela umzimba wakho kuyinto ebaluleke kakhulu. Ungabunaki ubuhlungu. Ikakhulukazi uma buhlobene nokuzivocavoca, kungaba uphawu lokuphuka kokucindezeleka.

Siphinde sakhuluma ngezindlela zokuzivikela kulesi simo. Izinto ezifana nokuqala kancane kancane ukuzivocavoca, ukudla ukudla okunomsoco, nokugqoka izicathulo ezifanele kunganciphisa le ngozi.

Uma ucabanga ukuthi unezinye zalezi zimpawu, sicela ubonane nodokotela ukuze akunike iseluleko. Lokhu kuzokusiza ukuthi ululame ngokushesha futhi kuvimbele isimo ukuba singabi sibi kakhulu. Ngikufisela impilo enhle!

Ukuphuka kwamathambo , ukuphuka kokucindezeleka, ubuhlungu bamathambo, ukulimala kokuzilolonga, ukulimala kwezemidlalo, impilo yamathambo, i-calcium