Masikhulume ngenkinga ephuthumayo njengobuhlungu bamadolo ngemuva kokugijima. Ukubonakaliswa okuyisisekelo komtholampilo kwalesi sifo kuyindawo ebaluleke kakhulu yobuhlungu ngaphandle kwamadolo. Ngaphezu kwalokho, ubuhlungu abupheli ngokushesha. Ekuqaleni kwesifo, ngemuva kokugijima amakhilomitha ama-5-7, ungezwa ubuhlungu obudlula ngokushesha ngokwanele. Kodwa-ke ibanga liyancipha, futhi ubuhlungu bubonakala ekuqaleni nangaphambilini.
Kwesinye isikhathi kukhona nezimo lapho umuntu eqala ukuzwa ukungakhululeki emadolweni ngesikhathi sokuhamba okujwayelekile. Ingqikithi ye-syndrome ukuvuvukala kwengxenye yepheshana le-iliotibial. Ngenxa yokushayisana kwayo kwemishini ngokumelene nemisipha eseceleni ye-femur.
Ipheshana le-iliotibial liqala e-iliac crest futhi liphelela e-tibia. Kukule ndawo, lapho ugoqa ukuhlangana kwamadolo, ukungqubuzana kwemishini yendlela ye-tibial emelene nemisipha yethanga eseceleni, ebangela ubuhlungu.
Ziyini izimbangela zokungqubuzana okwandayo:
- Kungahle kube khona umehluko ebangeni lomlenze.
- Kungaba futhi ukugcwala ngokweqile kochungechunge lonke lwe-lateral muscle.
- Ukuzungezisa kwangaphakathi kwe-tibia.
Ukushintshwa kwangaphakathi kwe-tibia kungabangelwa izizathu ezimbili eziyinhloko:
- ubuthakathaka bemisipha ye-gluteus maximus;
- i-hyperpronation yonyawo (imvamisa ihambisana nezinyawo eziyizicaba).
Ungayichaza kanjani i-Runner's knee syndrome? Ukuze unqume ukuthi yini ekukhathazayo "amadolo omgijimi" ungenza izivivinyo ezilula.
- Ukwenza isivivinyo sokuqala, goba amadolo ngokuhlanganyela ama-degree angama-90 bese ucindezela indawo lapho kudlula khona ipheshana le-iliotibial phezu kwemisipha yethanga eliseceleni. Bese ulungisa kancane kancane ukuhlangana kwamadolo. Uma uzwa ubuhlungu lapho welula cishe ama-degree angama-30, lokhu-ke kukhombisa ukuthi "unamadolo omgijimi."
- Isivivinyo sesibili siyasebenza lapho ubuhlungu buqhubeka. Ukuze ukwenze, kuyadingeka ukucindezela ipheshana le-iliotibial bese ulihambisa phansi kancane. Qhubeka uvule ukuhlangana kwamadolo. Uma lokhu kuletha ukukhululeka, lokho nakho kuqinisekisa ukuxilongwa.
Imbangela yobuhlungu bamadolo ngemuva kokugijima
Amadolo angalimaza ngezizathu ezahlukahlukene. Isibonelo, ukuthuthukiswa kwanoma iyiphi inqubo yokuvuvukala noma ukuhlukumezeka. Ngakho-ke, uma kuvela uphawu lobuhlungu, kuyadingeka ukuthi ufune usizo lwezokwelapha ngokushesha okukhulu.
Ukulimala kwe-meniscus okubuhlungu
I-meniscus uqwanga. Itholakala emadolweni. Uma ungazivocavoci kahle, i-meniscus iyaqhuma.
Imigqa ye-articular ehlutshiwe noma ephukile
- Ukuqhekeka kwe-ligament. Iqala ngemivimbo eqinile.
- Hlunga. Lesi sifo sivela ngokuzivocavoca umzimba okukhulu. Izimpawu eziyinhloko ukuvuvukala nokuhamba okulinganiselwe.
I-patella ehlukanisiwe
Uma kwenzeka ukulimala okunjalo, kutholakala ukufuduka kwesimo ekhefini. Ngenxa yalokho, amathambo asesimweni esingalungile. Ukuhlukaniswa kwe-calyx kungukulimala okubi kakhulu.
I-arthritis, i-arthrosis, i-rheumatism
Izifo ezihambisana nokusonteka:
- Isifo samathambo. Ngalesi sifo, kutholakala ukubomvu okuhlukahlukene, izicubu. Lokhu kuvuvukala kuvame ukuthinta imilenze yomibili. Uma i-arthritis ingalashwa, ukuqina kwesifo esibuhlungu kuyakhula.
- I-Arthrosis. Lesi sifo sibonakala ngenqubo engapheli yokuvuvukala. Izimpawu ezijwayelekile ukuba ndikindiki, ukuqina nokuqina.
- I-Rheumatism. Kuyisifo se-systemic okunzima ukusithola. Kubonakala ngezinkinga ezahlukahlukene.
Ukuphazamiseka kwemithambo yegazi
- I-Lupus erythematosus.
- Isifo samathambo.
- I-Periarthritis.
- Idolo le-pendinitis. Njengomphumela wokwelula njalo, izinyembezi ezincane zakhiwa kuthenda. Ithenda iyavutha.
- I-Synoviitis. Kuyisifo sokuvuvukala. Ukuvuvukala kwamadolo kwenzeka ngenxa yokwakhiwa koketshezi. Uma i-synovitis ingaphathwa, khona-ke ukukhubazeka kwe-arthrosis yejoyini kwenzeka.
- I-Bursitis. Ukuvuvukala kwesikhwama sejoyini.
Izicathulo ezifakwe kahle
Izicathulo ezifakwe ngokungafanele nazo zingadala ubuhlungu. Yini okufanele uyicabangele lapho ukhetha izicathulo?
- akufanele kube ukuqina kakhulu;
- akufanele ikhululeke kakhulu;
- kufanele ilungise umlenze kancane.
Ukuqhuba okungajwayelekile okungaholela ebuhlungwini bamadolo
Namuhla kuyimfashini ukuhola indlela yokuphila enempilo. Ngakho-ke, abantu abaningi bathatha izinyathelo zabo zokuqala kwezemidlalo. Umdlalo ofinyeleleka kakhulu futhi owusizo uyasebenza. Ngakho-ke, abaningi abaqalayo baqala ukugijima.
Kepha, imvamisa abantu baqala ukugijima ngaphandle kokwazi imithetho eyisisekelo namasu wokusebenzisa. Ngenxa yalokho, kwenzeka ukulimala okuhlukahlukene. Ake sibheke amaphutha okuqala kakhulu.
Ukuwela unqamule izwe
Ukugijima kwe-cross country bekulokhu kuthandwa kakhulu. Lona umdlalo ohlukumezayo. Kepha konke kuya ngomzila wohambo. Lesi yisici esiyinhloko esidinga ukucatshangelwa.
- Abaqalayo abavunyelwe ukuhamba ngomzila onzima.
- Kubalulekile ukushintshana phakathi kokuhamba kwesikhathi nokuhamba (ukunciphisa umthwalo ohlelweni lwe-cardiovascular).
Izincomo zokunciphisa ingozi yokulimala:
- qaphela imizwa yakho;
- bheka ngaphansi kwezinyawo zakho;
- izindawo ezinzima kufanele zinqotshwe kancane (ukuhamba);
- izingxenye ezilula zidinga ukugijinywa;
- ngaphambi kokuqalisa, udinga ukuveza umzila.
Inqubo engalungile
Indlela efanele yokusebenza kufanele ifundiswe ngumqeqeshi. Vele, ungafunda izincwadi ezikhethekile futhi ubuke amafilimu wephrofayili, kepha lokhu akusizi ngaso sonke isikhathi ukubeka okokusebenza kahle.
Inqubo engalungile:
- "Ukushayisana nomlenze ovele obala";
- ukunyakaza kwe-jerky.
Ukuze ungqubeki emlenzeni oveziwe, kuyadingeka ukuthi uvule umlenze ongezansi ngesikhathi. Uma lokhu kungenziwanga, khona-ke isisindo somzimba "sizowa" emlenzeni oqondile.
Ochwepheshe batusa ngokushelela ukugoqa umlenze ongezansi. Kulokhu, kuzokwenzeka ukunciphisa izehlakalo zokulimala.
Ukungabi nokuzifudumeza
Ukuzifudumeza kuyingxenye yanoma ikuphi ukujima. Ngakho-ke, akufanele kubukelwe phansi. Ukuziba okuhlelekile kokufudumala kuthinta umzimba. Futhi, ukuntuleka kokuzifudumeza kungaba yimbangela yokulimala okuningi. Ngakho-ke, ngaphambi kokuvivinya umzimba, imisipha kufanele ifudunyezwe.
Yini okufanele uyenze uma uzwa ubuhlungu?
Imvamisa, kunconywa ukulwa nama-anti-inflammatories ekwelashweni kwamadolo omgijimi:
- ama-gel;
- Amafutha;
- imijovo yamahomoni alwa nokuvuvukala;
- ukwenqaba isikhathi eside ukugijima.
Kepha lokhu kuxazulula inkinga okwesikhashana kuphela. Ngoba lapho umuntu eqala ukuqeqesha futhi, izinhlungu ziyabuya.
Ochwepheshe bancoma indlela ephelele yenkinga. Ukuze wenze lokhu, kubalulekile ukuxilongwa imbangela yangempela yesifo.
Ukwelashwa okuyinkimbinkimbi kufaka phakathi:
- ukuqinisa imisipha yezinqa;
- ukubhucungwa umzimba;
- ukwelula ipheshana le-iliotibial;
- ukulungiswa kwesimo sezinyawo noma ubude bomlenze uma kunesidingo.
Ngokuhlanganiswa nokwelashwa kwasendaweni:
- ukwelashwa komzimba;
- kinesitherapy.
Uma ukuphumula kobuhlungu kuyadingeka ngaphambi kwehhovisi likadokotela, ungazihlikihla ngomzila we-iliotibial uye ezenzweni ezikhethekile ukuze ujikeleze i-tibia ngaphandle.
Qala ngemilenze yakho ngokufana. Okulandelayo, thatha umlenze obuhlungu imizuzu engu-15 yokuqala bese ubuyisa isinqe usebenzisa izandla zakho. Ngemuva kwalokho udinga ukwenza ama-squats (izikhathi ezingama-5-7 ze). Akujulile, kodwa ubambe inqulu.
Lokhu kuvivinya umzimba kungenziwa izikhathi ezingama-3-5 ngosuku, ikakhulukazi uma uzivocavoca umzimba.
Ukuze ubuhlungu obukhulu
Kulokhu, kubizwa ubuhlungu. Yini ezosiza?
- ukwesulwa kokuqeqeshwa;
- yenza izivivinyo ezikhethekile zokuthuthuka
- sebenzisa iphedi yokushisa kagesi ukufudumeza ukujoyina;
- thatha amaphilisi okulwa nokuvuvukala;
- sebenzisa i-compress ebandayo;
- faka ibhandeshi lokulungisa.
Ubuhlungu obungapheli
Ukugcwala ngokweqile imvamisa kuyimbangela yobuhlungu obungapheli. Yini okufanele uyenze kuleli cala?
- ukufudumeza njalo ilunga;
- sebenzisa amafutha okugcoba ahlukahlukene;
- sebenzisa ukucindezela okuhlukahlukene ukufudumala;
- ungathatha imithi ehlukahlukene ngamalunga namathambo, kepha kulokhu, kufanele nakanjani ubonane nodokotela;
- faka ibhandeshi elikhethekile;
- buyisela ukuhamba ngokugijima.
Yimuphi udokotela okufanele uye kuye ukuze uthole usizo?
Ungabheka odokotela abalandelayo ukuze uthole usizo:
- ukubhucungwa;
- udokotela womzimba;
- isazi samathambo;
- udokotela ohlinzayo;
- isazi sezinhlungu;
- udokotela wezokwelapha;
- udokotela wamathambo.
Imiphi imithi ezosiza?
Yiziphi izidakamizwa ezingasetshenziswa:
- izidakamizwa ze-opioid;
- ama-analgesics we-narcotic;
- i-analgesics engeyona eyezidakamizwa;
- eqeda ukuvuvukala.
Ngaphambi kokusebenzisa izidakamizwa, qiniseka ukuthi ubonane nodokotela. Nguye kuphela ongabeka ikhambi elifanele elizokusiza.
Ukuvimbela ubuhlungu bamadolo ngenkathi ugijima
Ukuze unciphise amathuba okulimala, landela le mithetho elula:
- ngaphambi kokuqeqeshwa, kufanele ufudumale;
- umthwalo kufanele ukhuphuke kancane kancane (ngalokhu kuyadingeka ukuhlela kahle ukugijima kokugijima);
- izicathulo zezemidlalo azikwazi ukuboshelwa ngokuqinile;
- udinga ukukhetha izicathulo zezemidlalo ezifanele;
- funda inqubo yokugijima;
- ugijime endaweni eyisicaba.
Ukugijima kungenye yokuvikela okungcono kakhulu kwezifo eziningi. Kepha, ukuze ikwazi ukuletha inzuzo kuphela, udinga ukunaka wonke ama-nuances (inqubo elungile, izicathulo zezemidlalo, njll.).
