Ingabe uyalimala ngenkathi udlala ezemidlalo? Ake sixoxe ngalezi zingozi zemidlalo!

Ingabe ungumuntu othanda ukudlala ezemidlalo nokuzivocavoca? Ukwenza kanjalo kuhle kakhulu emzimbeni. Amathambo nemisipha yethu iba namandla ngaleyo ndlela. Kodwa ngezinye izikhathi, izingozi ezincane nokulimala kungenzeka, akunjalo? Izinto ezinjengalezi zingenzeka ngenkathi udlala ikhilikithi, ugijima, ugxuma, noma ngisho nasejimini. Ngakho-ke namuhla, ake sixoxe ngalezi zingozi zezemidlalo.

Kuyini ukulimala kwezemidlalo?

Kalula nje, lokhu ukulimala okwenzeka ngesikhathi udlala imidlalo noma wenza noma yimuphi umsebenzi womzimba. Ukuzivocavoca kubaluleke kakhulu empilweni yethu iyonke. Kuqinisa amathambo ethu kanye nesistimu yemisipha . Kodwa-ke, lo msebenzi womzimba ngezinye izikhathi wandisa ingozi yokulimala emathanjeni ethu, emisipheni, nakwezinye izicubu ezithambile. Lokhu kulimala kwezemidlalo kungenzeka ngenxa yezingozi ezingazelelwe, ukuqeqeshwa ngokweqile, noma imidlalo yokuxhumana.

Lokhu kulimala kungenzeka ngokuzumayo, noma kungavela ngokuhamba kwesikhathi. Ukulimala okukhulu kubangelwa amandla amakhulu angazelelwe . Isibonelo, ungase ukhubeke futhi uwe ngenkathi ugijima. Ngakolunye uhlangothi, ukulimala okuphindaphindiwe kokucindezeleka kubangelwa ukusetshenziswa okuphindaphindiwe kokunyakaza okufanayo. Lokhu kulimala kwenzeka lapho ingxenye yomzimba isetshenziswa ngokweqile. Noma yikuphi ukulimala, uma kungelashwa, kungaba okungapheli . Ukulimala okuningi kwezemidlalo kungelashwa ekhaya. Kodwa-ke, kungcono ukubona udokotela wezokwelapha ezemidlalo ukuze uthole iseluleko mayelana nokulimala kwakho.

Yiziphi izinhlobo zezingozi zemidlalo esivame ukuzibona?

Kunezinhlobo eziningana zezingozi ezingase zenzeke ngesikhathi udlala imidlalo. Ake sibheke ukuthi ziyini:

• Ukuphuka kwamathambo : Uma kusetshenziswa amandla amakhulu ngokuzumayo ethanjeni, njengokuwa, ukushayisana, noma ukusonteka okungazelelwe, ithambo lingaqhekeka noma liphuke. Uma ithambo licindezelwa isikhathi eside, lingaba ukuphuka kokucindezeleka noma ukuphuka kwe-growth plate (ikakhulukazi ezinganeni ezincane) .

• I-Bursitis : Lokhu okunye ukulimala okwenzeka ngenxa yokunyakaza okuphindaphindiwe. Kuthinta i-bursae yakho. I-Bursae yizikhwama ezithambile zezicubu ezisebenza njengemicamelo kanye nezimbozi zokushaqeka phakathi kwamathambo ethu nezinye izicubu. I-Bursitis yilapho lezi zivuvukala khona.

• Ukubhajwa Kwezingalo : Ukubhajwa kwezingalo ukulimala kobuchopho. Lokhu kwenzeka lapho ubuchopho bushaya ingaphakathi lekhanda lapho ikhanda lishaywa. Lolu hlobo lokubhajwa kwezingalo kungenzeka kakhulu uma udlala imidlalo ehilela ukuthintana nomzimba. Lokhu akuyona ihlaya, futhi uma ushaya ikhanda lakho, kufanele nakanjani ufune iseluleko sezokwelapha.

• Ukuminyana : Ukuminyana yizindawo eziluhlaza okwesibhakabhaka noma ezinsomi esivame ukuzibona. Zenzeka uma kukhona ukopha ngaphansi kwesikhumba. Ukuminyana okuvamile kuwukulimala okuncane ebusweni. Kodwa-ke, ukuminyana kwemisipha noma ukuminyana kwamathambo kungaba kubi kakhulu.

• Ukuhlukana kwamalunga : Lokhu kwenzeka lapho ingxenye yethambo iphuma esibayeni lapho livame ukuhlala khona. Isibonelo, uma ihlombe lakho liphuma esibayeni salo, lokho kubizwa ngokuthi ukuhlukana.

• Ukucindezeleka kwemisipha : Uma umsipha weluliwe kakhulu, okungukuthi, weluliwe, ungadabuka. Lokhu kubizwa ngokuthi ukucindezeleka kwemisipha. Ukucindezeleka kwemisipha eminingi kuncane. Kodwa-ke, ngezinye izikhathi umsipha ungadabuka ngokuphelele.

• Ukuqhekeka : Ukuqhekeka kuwukwelula kakhulu kwe-ligament . Ama-ligament ayizicucu eziqinile ezixhumanisa amathambo futhi zisize ukugcina amalunga ezinzile. Lokhu kulimala kungasukela kokuncane kuya kokubi kakhulu.

• I-Tendinitis : Lokhu futhi ukulimala okwenzeka ngokwenza uhlobo olufanayo lokunyakaza ngokuphindaphindiwe. Kuthinta i-tendon . Ama-Tendon yizicubu ezixhumanisa imisipha namathambo. Lawa angavuvukala uma ehlushwa uhlobo olufanayo lokunyakaza isikhathi eside.

Yiziphi izingxenye zomzimba ezisengozini enkulu lapho udlala imidlalo?

Kunezingxenye ezithile zomzimba ezibhekana nokucindezeleka okukhulu kunezinye lapho zidlala imidlalo. Ngenxa yokuthi umsebenzi womzimba uncike ekunyakazeni kwamalunga, la malunga nezicubu eziwasekelayo ngokuvamile yizona ezilimele kakhulu.

Ake sibheke ezinye zezingxenye ezinjalo:

• I-Achilles tendon : Lena yingxenye ejiyile, efana nentambo yomsipha wakho wethole exhumanisa nethambo lakho lesithende. Uma le tendon icindezelekile, ingabangela i-Achilles tendinitis (ukuvuvukala kwe-Achilles tendon) noma ukuqhekeka kwe-Achilles tendon (ukuqhekeka kwe-Achilles tendon) .

• Ilunga leqakala : Iqakala lakho linamalunga amathathu. Kukhona namanye amathambo, i-cartilage, i-ligaments, imisipha, kanye nemisipha. Ukulimala okuvame kakhulu kweqakala ukuqhekeka kweqakala kanye nokuphuka kweqakala .

• Ilunga lendololwane : Ilunga lendololwane nalo lisengozini yokulimala ngokweqile ngenxa yokunyakaza okuphindaphindiwe kwezemidlalo. Ingalo yethenisi kanye nengalo yegalufa kuyizibonelo ezimbili. I-bursitis yendololwane nayo ingenzeka.

• Ikhanda: Ngokusho kwe-CDC (Centers for Disease Control and Prevention), ukulimala kwezemidlalo okungaphansi kuka-2 kwabayi-10 kuwukulimala ekhanda. Iningi lalokhu ukulimala okuncane, njengokuphuma kwegazi ekhaleni kanye namazinyo aphukile. Kodwa izimo ezimbi kakhulu, njengokuxhuzula , nazo ziwela kulesi sigaba.

• Ijoyinti ledolo : Kunezinhlayiya eziningana edolweni lakho ezingadabuka. Izibonelo zifaka phakathi ukudabuka kwe-ACL kanye nokudabuka kwe-PCL . Okunye ukulimala okuvamile edolweni yidolo lika-jumper kanye nedolo lika-runner .

• Imisipha yemilenze : Ukucindezeleka kwemisipha yemilenze kuvamile. Ukudonsa kwe-groin kanye nokulimala kwe-hamstring yikona okuvamile. Ama-shin splints ukulimala kwezicubu ezithambile ezizungeze ithambo le-shin, okuvamile kubagijimi.

• Ilunga lehlombe : Ukulimala kwe -rotator cuff ehlombe lakho, njengokudabuka kanye ne-tendonitis, ngezinye izikhathi kubizwa ngokuthi ihlombe lokubhukuda . Okunye ukulimala kwehlombe kufaka phakathi ukwaphuka nokukhumuka.

Yiziphi izimpawu ezivamile zengozi yezemidlalo?

Akunzima ukubona ukuthi ulimele yini kwezemidlalo. Isikhathi esiningi, kwenzeka ngenkathi udlala noma uvivinya umzimba. Uzokwazi uma lokho okwenzayo kubuhlungu. Uzobona nezinye izimpawu zokulimala.

Izimpawu ezivamile ezingabonakala yilezi:

• Ubuhlungu bemisipha
• Ungase uqaphele ukuphuka, ukushintsha kombala, noma ukuvuvukala.
• Ithambo noma ilunga elibonakala lingafaneleki (ukukhubazeka)
• Ubunzima bokunyakaza noma ukubeka isisindo engxenyeni yomzimba elimele

Yiziphi izimbangela eziyinhloko zezingozi zemidlalo?

Kunezizathu eziningana eziyinhloko ezenza izingozi zemidlalo zivame ukwenzeka.

• Ukuwa : Ngokusho kwe-CDC, ukulimala kwezemidlalo okungaphezu koyedwa kwabane kubangelwa ukuwa.
• Ukuqeqesha kanzima kakhulu noma isikhathi eside kakhulu (ukuzikhandla ngokweqile) noma ukwahlulela kabi amakhono akho nakho kungaholela ekulimaleni.
• Umthelela oqondile : Lokhu kufaka phakathi izinto ezifana nokushayisa imishini yezemidlalo noma ukushayisana nomunye umdlali.

Ingabe zikhona izinto ezingabangela ingozi?

Izingozi zemidlalo zivame ukuba ngengozi. Izinto ezinjalo akuyona into esiyenza ngamabomu. Kodwa-ke, kunezici ezithile ezandisa ingozi yengozi. Lezi zinto eziyingozi zingaba:

• Ukungasebenzisi izinto ezifanele noma imishini yokuzivikela. Cabanga udlala ikhilikithi ngaphandle kwesigqoko noma amaphedi.
• Ukungazifudumezi kahle noma ukungazilula ngaphambi komsebenzi.
• Ukuqala ngezinga lokuqina umzimba wakho ongalijwayele. Kufana nokwenza ukuzivocavoca okunzima kakhulu ngokuzumayo.
• Ukudlala imidlalo yokuthintana enobudlova, njengebhola lokulwa.

Odokotela bakuthola kanjani ukulimala kwezemidlalo?

Uma ulimele kwezemidlalo, into yokuqala udokotela angayenza ukuze athole ukuthi kwenzekeni ngempela ukwenza ukuhlolwa ngokomzimba nokubuza ngomlando wakho wezokwelapha . Bazokubuza ngokwenzekile lapho kwenzeka ukulimala kanye nezimpawu zakho. Bangase bafune nokuhambisa ingxenye yomzimba wakho elimele noma ukuyithinta ukuze babone ukuthi izizwa kanjani. Kuye ngohlobo lokulimala, bangase bafune nokubona izithombe zamathambo noma izicubu ezihilelekile.

Bathatha lezi zithombe ngokuhlolwa kwezithombe okufana nalokhu:

• I-X-ray `(i-X-ray)`
• Ukuskena kwe-CT
• I-MRI `(MRI)`

Uphatha kanjani ingozi yezemidlalo?

Uma nje ulimale ezemidlalo, ungasebenzisa indlela ethi `RICE` ukunciphisa ubuhlungu ngaleso sikhathi. `RICE` imele u-R - Ukuphumula, u-I - Iqhwa, u-C - Ukucindezela, u-E - Ukuphakama . Ngezinye izikhathi, umzali, umhlengikazi wesikole, noma umphathi wezemidlalo uzosebenzisa indlela ethi `RICE` uze ubone udokotela. Lokhu kusiza ukunciphisa ubuhlungu nokuvuvukala 'esigabeni esibuhlungu' sokulimala. Kodwa-ke, ukwelashwa okuhlukile kungadingeka kamuva.

Khumbula, indlela ye-RICE yenzelwe ukukhululeka ngokushesha kuphela. Iseluleko sezokwelapha sibalulekile ekwelapheni isikhathi eside.

Ukulimala okuningi kwezemidlalo kungelashwa ekhaya. Kodwa-ke, kubalulekile ukubonisana nodokotela mayelana nohlelo lwakho lokwelashwa . Ukulimala okukhulu kwezemidlalo kungadinga ukwelashwa okukhethekile. Isibonelo:

• Ukuqeda ubuhlungu : Ungadinga imithi yokuqeda ubuhlungu etholakala ngaphandle kwemithi kadokotela noma imithi yokuqeda ubuhlungu etholakala ngodokotela.
• Ukunciphisa okuvaliwe : Ngezinye izikhathi udokotela kungadingeka abuyisele ijoyinti endaweni yalo. Lokhu kwenziwa ngaphansi kwe-anesthesia.
• Ukuhlinzwa: Kungase kudingeke ukuhlinzwa ukuze kulungiswe ithambo elidabukile noma eliphukile.
• I-cast noma i-splint: Kungase kudingeke ufake i-plaster of Paris (POP) noma i-splint endaweni yakho elimele ukuze ihlale isendaweni yayo.

Ngemva kwesikhathi sokuphumula, ingxenye yakho elimele kufanele ithole amandla nokuguquguquka . Lesi yisigaba sokuvuselelwa kohlelo lwakho lokwelashwa. Udokotela wakho uzokweluleka ngokuthi ungaqala nini futhi kanjani ukuhambisa ingxenye yakho elimele futhi. Bangase bakuthumele kudokotela wezokwelapha ngokomzimba ukuze athuthukise uhlelo lokuzivocavoca olufanele wena. Njenganoma yikuphi ukulimala kwezemidlalo, inkambo yokwelapha ngokomzimba ingaba yinzuzo.

Ingabe kuyadingeka ukufuna iseluleko sezokwelapha? Ngingazi kanjani?

Uma ungabaza, akukubi neze ukubonisana nodokotela oqeqeshiwe ukuze uthole iseluleko nganoma yikuphi ukulimala. Ukulimala okuphindaphindiwe kokucindezeleka, njenge-tendinitis, ngezinye izikhathi kungaba nzima ukukuthola uze ubone udokotela. Uma ungakwazi ukuxhumanisa izimpawu zakho nesenzakalo esithile, ungase ungaqapheli ukuthi unesilima. Ngakolunye uhlangothi, uma unesilima esibi kakhulu, ungase ungakwazi ukubona ukuthi sibi kangakanani.

Uma unalezi zimpawu, qiniseka ukuthi ubona udokotela:

• Uma kukhona ubuhlungu obukhulu futhi bungapheli.
• Uma kukhona ukopha ngokweqile, ukuklwebheka, noma ukuvuvukala.
• Ukukhubazeka okubonakala ngokucacile, isibonelo, uma amathambo ebonakala sengathi avela lapho ayekhona ngaphambili.
• Uma ungakwazi ukunyakaza noma ukusebenzisa ingxenye elimele.

Yini esingayenza ukuze sivimbele izingozi zemidlalo?

Nakuba kungezona zonke izingozi ezingavinjelwa, kunezinyathelo ezithile ezisebenzayo ongazithatha ukuze unciphise ingozi yakho:

• Thola ukuqeqeshwa : Uma uqala umsebenzi omusha, funda futhi usebenzise amasu aphephile.
• Gqoka izimpahla zokuphepha : Sebenzisa izimpahla zokuphepha ezifanelana kahle nemishini ukuze uvimbele izingozi.
• Qala kancane : Fudumala futhi welule ngaphambi kwanoma yimuphi umsebenzi. Khulisa kancane kancane izinga lakho lokuqina.
• Yakha ukuqina komzimba : Isimiso sokuzivocavoca njalo sizokusiza ukujwayela umzimba wakho imidlalo ehlukahlukene.
• Yenza izinto ezahlukene : Ungenzi umdlalo ofanayo unyaka wonke, hamba nge-cross-train.
• Yazi imingcele yakho : Lalela umzimba wakho, ungawucindezeli kakhulu. Zinike isikhathi sokululama.

Yini ongayilindela ngemva kwengozi yezemidlalo?

Ukululama ngemva kokulimala kwezemidlalo kuncike ohlotsheni lokulimala nokuthi kuyingozi kangakanani. Ukulimala okuningi kwezemidlalo kuncane futhi kungaphola ezinsukwini noma emavikini ambalwa. Okunye kungadinga ukungenelela kwezokwelapha noma ukuhlinzwa futhi kungathatha izinyanga ukuphola. Indlela onakekela ngayo ukulimala kwakho ekhaya nayo ithinta ukululama kwakho. Ukubuyela emsebenzini ngokushesha kakhulu kungaphazamisa inqubo yokuphola. Futhi, ukukugcina kuthule kakhulu kungakuhlehlisa.

Imibuzo ebalulekile okufanele uyibuze udokotela wakho

Ungabuza udokotela wakho imibuzo efana nale:

• Ngingalawula kanjani ubuhlungu bami?
• Kufanele ngiphumule isikhathi esingakanani ukulimala kwami ​​futhi kufanele ngiqale nini ukunyakaza futhi?
• Hlobo luni lokuzivocavoca okufanele ngilwenze ngesikhathi sokuvuselelwa?
• Ngingabuyela nini emidlalweni noma kweminye imisebenzi enzima?
• Ngingayinakekela kanjani indawo yami elimele uma ngibuyela emdlalweni wami?

Okokugcina, izinto okufanele uzikhumbule (Umyalezo Wokuya Ekhaya)

Ukulimala kwezemidlalo kuvamile. Kodwa okuningi kuncane futhi kulula ukukwelapha. Ukuqeqeshwa okuhle kanye nobuchwepheshe obufanele kungasiza ekuvimbeleni ukulimala. Izingozi zisengenzeka, kodwa izinzuzo zezempilo zokuphila okumatasa zidlula kakhulu izingozi. Ngokuvamile, ukuphonsela umzimba wakho inselelo kungcono kunokungakwenzi. Inqubo yokulimala nokululama ingasifundisa ukuba nenhlonipho enkulu ngemizimba yethu - kokubili ukulinganiselwa kwayo kanye namakhono ayo okuphulukisa amangalisayo.

Ngakho-ke, ungayeki ukudlala! Dlala ngokuphepha nangokuqaphela. Uma kukhona okungahambi kahle, ungesabi, futhi funa iseluleko sezokwelapha uma kudingeka. Thanda umzimba wakho!

Ukulimala Kwezemidlalo , Ukuphuka Kwamathambo, Ukuminyana Kwemisipha, Usizo Lokuqala, Ukuzivocavoca, Ukulimala Kwezemidlalo, Ukuminyana Kwamalunga