Usanquma ukuqala ukugijima ekuseni noma kusihlwa, uthenge izicathulo kanye ne-tracksuit, kodwa…. Kakade ngemuva kokugijima kokuqala noma okulandelayo, ubuhlungu emlenzeni ongezansi buqala ukukhathazeka.
Ungaba kanjani, kepha okubaluleke kakhulu, ukuthi yini okufanele uyenze, ukuqonda ukuthi yini engacasula i-pain syndrome futhi uyiqede.
Ubuhlungu ngesikhathi nangemva kokugijima - izimbangela, isisombululo senkinga
Okokuqala, kubalulekile ukukhumbula ukuthi kuhle, udinga ukushiya uphawu olunjalo lungagadiwe. Konke lokhu akukhona nje ukulimaza nemiphumela yako, kepha futhi kuyisikhombi ezinkingeni zemithambo yegazi namalunga, okungenzeka ukuthi ubungazi nangaphambilini. Ngakho-ke, kufanelekile ukwazi ukuthi yini engadala uphawu olubi nokuthi ungabhekana kanjani nayo.
I-Shin splitting syndrome
- Ngaphansi kwaleli gama, odokotela basho inqubo yokuvuvukala ethinta i-periosteum futhi evame ukucasula ukuhlukaniswa kolwelwesi lwamathambo kokugcina.
- Inqubo enjalo yokugula ingahle ibangelwe ukushaywa unhlangothi lapho kusebenza noma ukucindezela kwemisipha, izinyawo eziyisicaba nezicathulo ezikhethwe ngokungafanele.
- Ngakho-ke, kufanele uyeke ngokushesha ukuqeqeshwa, ukusetshenziswa kwamafutha okugcoba, ukupholisa nokuzola, yize imvamisa inkambo yokuthatha amakhemikhali angenayo i-steroidal, anti-inflammatory kungadingeka.
I-Vascular pathology
- Kwephula uhlelo lwe-vascular, izinkinga ngemithambo engadala ubuhlungu endaweni yomlenze.
- Imvamisa iyazivelela futhi iyazihambela, yize imvamisa ukuhlaselwa kobuhlungu kunganikezwa umlenze ongezansi namathole.
- Ngakho-ke, ezifweni eziningi zemithambo, njengemithambo ye-varicose, i-thrombophlebitis, noma ezinye izifo, ukusebenza njengokuvivinya umzimba kuyaphikiswa.
- Imvamisa, lo mkhuba ungabonakala nakubantu abasha, lapho ukukhula kwemithambo yegazi kungahle kusilele emuva ekukhuleni kusuka ethanjeni.
Izinkinga ezihlangene
- Zonke izinhlobo zezifo nezifo ezithinta amalunga - i-arthrosis ne-arthritis, i-bursitis, ingaba imbangela yezinhlungu emlenzeni ongezansi lapho isebenza, nangemva kokuzivocavoca.
- Ngokusebenza okunamandla, izinqubo zokuvuvukala zingaqina futhi zivele ngokuqina okuhlukahlukene.
- Imvamisa, abagijimi bangathola ubuhlungu enyaweni noma emlenzeni ongezansi, ngemuva kwalokho kungahle kube nokuncipha kokuhamba kwejoyinti elithintekile nokubhujiswa kwalo.
- Ngakho-ke, kufanelekile ukufaka esikhundleni sokusebenza ngolunye uhlobo lwemfundo yokuzivocavoca umzimba.
I-Microtrauma nokulimala emlenzeni ongezansi
Ukushaqeka nokuqhekeka, ukususwa kungabalingani abajwayelekile bokugijima, okungasithinti ngendlela engcono kakhulu isimo somlenze ongezansi. Kodwa odokotela babiza ukulimala okuyingozi kakhulu ku-meniscus - ukwakheka kwe-cartilaginous etholakala patella futhi exhunywe yimigqa eminingi kwamanye uqwanga.
Inkinga iziveza njengobuhlungu obubukhali nobushwibayo, ukungahambi kahle komlenze nonyawo lwangaphansi, ukuvuvukala okubuhlungu. Akufanele usebenzise imishanguzo yokuzenzela ekhaya uwedwa - kudingeka ukuhlolwa nokubonisana nodokotela.
Ukuzifudumeza okunganele
Kulokhu, abasubathi abanolwazi bangasho okulandelayo - ukufudumala okwenziwe kahle sekuvele kuyisigamu sokuqeqeshwa. Akufanele ushiye indlu ngokushesha - qala ukugijima. Kubalulekile ukufudumeza umzimba ngaphambi kokuqeqeshwa.
Lokhu kungaba ukushintshashintsha kwemilenze nokunyakaza okuyisiyingi konyawo, ukuqhuma kanye nokuxhuma / ukunwetshwa kwamadolo, ukunwebeka kwemisipha yethanga.
Konke lokhu kuzofudumeza amalunga nemisipha, kukhuphule ukugeleza kwegazi kubenze babe nokunwebeka. Ngokunjalo, kuzoba nokulimala okumbalwa, okufana nokwelulwa kanye nokulimala, ama-microcracks nokuqhekeka kwemithambo yegazi, imicu yemisipha.
Izicathulo ezimbi
Uma ugqoka izicathulo eziqinile noma ezingakhululekile ukugijima, imilenze yakho ngokuqinisekile izolimala ngesikhathi nangemva kokugijima.
Futhi kulokhu, kubalulekile ukukhetha izicathulo ezifanele zokugijima:
- Khetha usayizi wezicathulo ofanele - amateki akumele akhame unyawo lwakho, kodwa futhi akufanele alenge kuwo. Kepha kufanele kukhunjulwe ukuthi kusethi yomthwalo omude onyaweni, ingakhukhumala - ngakho-ke, khetha imodeli eyihhafu kasayizi waleyo oyigqokile.
- Futhi, ungakhethi izicathulo ezine-sole kanzima - lokhu kungaholela ekuvukeleni kwedwa ngenxa yengcindezi enkulu kuyo. Futhi, ungazikhethi izicathulo ezinamasoli athambile futhi amancane - kwandisa umthwalo ezinyaweni futhi kungaholela ekugangeni nasekuqhekekeni.
- Qiniseka ukuthi unaka izintambo futhi - ukuqina kakhulu kungadala ukungahambi kahle kwegazi nokugeleza kwe-lymph ezansi kweqakala.
Ijubane lokugijima elingalungile
Imvamisa abagijimi be-novice baba nobuhlungu hhayi emilenzeni yabo kuphela, kodwa nasezinqeni, emhlane ongezansi, ngisho nasemhlane nasemahlombe. Futhi lapha kubalulekile ukuhlaziya ngejubane oligijimayo - ukunyakaza okubukhali nokusheshayo kuyingozi kubaqalayo abangaqeqeshiwe.
Ngaphezu kwakho konke, ukusethwa okungalungile komzimba ekusebenzeni kanye nobuchule bawo kuyindaba. Isibonelo, oqalayo, ngenxa yokungabi nalwazi kwakhe, utshekisa umzimba phambili noma emuva, akanaso isigqi sokunyakaza ezingalweni nasemadolweni agobile, ngisho nokuqondiswa okungalungile kwezinyawo kuzoholela ebuhlungwini ngemuva kokuziqeqesha naphakathi kwazo.
Futhi, abanye abagijimi bathi indawo yokugijima nayo ibalulekile - ungagijimi emgwaqweni we-asphalt noma ongalingani, wenze amajezi abukhali futhi ngalokho, ubangele igebe ne-microtrauma.
Ukuphela kokuzivocavoca okungazelelwe
Ukwehluleka komuntu oqalayo ukuqeda ukugijima okukhulu noma ukuzivocavoca nakho kungadala ubuhlungu bomlenze. Iqiniso ngukuthi ukukhiqizwa ngokweqile kwe-lactic acid kuholela ekuvuvukeni nasekukhaleni kwemisipha ngokuzayo.
Futhi-ke, ukuphela okungazelelwe kokuqeqeshwa neshawa ebandayo kuholela ekweqiseni kwe-asidi emzimbeni. Ngakho-ke, noma ngabe usugijimile, kufanelekile ukuhamba ngesivinini esincane, ukuklabalasa nokwenza iminyakazo eminingi eyindilinga ngezinyawo zakho.
Izindlela zokuvimbela
Wonke umsubathi osegijime iminyaka eminingana wazi kahle kamhlophe ukuthi imisipha namalunga kuhlukumezeka kanjani, ngakho-ke unikeze izeluleko nezincomo:
- Ekuqaleni, kufanele ukhethe ijubane lokuqeqeshwa, akufanele udabule zisuka ngemodi yejubane futhi ume ngokungazelelwe.
- Ukuzifudumeza kubalulekile ngaphambi kokugijima - kulungisa umzimba, imisipha namalunga, amathambo okugijima. Kwanele cishe imizuzu emihlanu ukwenza ukukhahlela nokuqhuma, ama-squats nokugxuma - futhi ungaqala ukugijima.
- Ngakho-ke ngokugijima okunesigqi nokunembile, izingalo kufanele futhi zisebenze ngokuvumelana, ngokuhlangana nomsebenzi wemilenze. Njengoba abadlali abanesipiliyoni besho, ngesikhathi sokugijima, imilenze kufanele ihambisane nengalo bese igoqa isisindo kusuka ozwaneni kuye onyaweni.
- Uma kunezifo ezihlangene, kufanele ukuxhumanisa amandla okuqina nokuqeqeshwa nodokotela oya khona, ukugwema ukweqisa ngokweqile ngisho nokuma endaweni ethintekile. Ngenye indlela, udokotela angaluleka isiguli ukuthi sishintshe ukusebenza ngokuvakashela echibini noma ngokudansa.
- Ungapheli ukugijima ngokungazelelwe, ngemuva kokunqoba ibanga, gxuma endaweni, jikisa umlenze wakho futhi ujikeleze unyawo lwakho. Uma imisipha yakho ilimala ngenxa ye-lactic acid eyeqile, geza ngokufudumele noma uyogeza, gcoba imisipha ngamafutha okufudumala.
- Futhi-ke - izicathulo nezingubo ezikhululekile nezinesayizi ezenziwe ngezindwangu zemvelo ezivumela umzimba ukuthi uphefumule.
- Phuza njalo amanzi anele njengoba ulahlekelwa umswakama ngesikhathi sokuzivocavoca, futhi imikhiqizo ebolile kancane kancane iphuma nomjuluko.
Ukugijima ukuzivocavoca okulula nokusebenzayo okuzohlala kugcina umzimba nomoya wakho usesimweni esihle. Kepha isimo esibalulekile soqeqesho olusebenzayo nolungenabuhlungu ukuhambisana nemibandela eminingi nemithetho yokuqeqesha, ekugcineni engeke idale ubuhlungu nokuwohloka kwesimo somgijimi jikelele.
