Ukuvuvukala nobuhlungu bethenda le-Achilles kuyinto ejwayelekile, ikakhulukazi kubadlali, ngoba bathola umthwalo omkhulu emisipheni. Ithenda eliqine futhi eliqine kakhulu emzimbeni.
Ixhuma imisipha yethole ethanjeni lesithende. Ivumela umuntu ukuba ahambe, ngoba konke ukucindezeleka ngomzamo womzimba kwehlela kuye.
Uma le tendon ibuhlungu, kusho ukuthi izinqubo zokuvuvukala seziqalile kuyo, eziyingozi kakhulu. Uma ukuvuvukala noma kunjalo kuqala, ngenxa yokunikezwa kwegazi okungekho esimeni, kuzothatha isikhathi eside ukuthi kusheshe kubuye.
Yini engalimaza ithenda le-Achilles?
Izinzwa ezibuhlungu aziveli ndawo, kuhlale kunesizathu esithile sobuhlungu. Ngaphandle kokuthi le tendon yiyona enamandla kunazo zonke, ibuye ibe nengcindezi enkulu, edala lesi sifo.
Izimpawu
Izimpawu zalesi sifo se-tendon yilezi:
- ubuhlungu obukhulu endaweni yethenda;
- ukuzwa okubuhlungu ngesikhathi sokushaya;
- umuzwa wokungezwani emsipheni wethole;
- ukuminyanisa nokwanda ngosayizi;
- ngesikhathi sokukhuphuka kukhona umuzwa wokuqina;
- ngesikhathi sokushaya, lapho imisipha isebenza, kukhona ukuzwa kwe-crepitus.
Izizathu
Ubuhlungu bungavela ngezizathu ezahlukahlukene:
- ukuqala kwenqubo yokuvuvukala;
- ukuzelula;
- tendinosis;
- ukugqoka izicathulo ezingakhululeki ezingakwazi ukuzinzisa unyawo ngenkathi uhamba;
- Ukuba khona kwezifo ezinjengezinyawo eziyizicaba;
- Ukuqhekeka kwetendon;
- umthwalo ongaphezu kwe-tendon ongamelana nawo;
- ukuthuthukiswa kwezinguquko ze-dystrophic degenerative;
- kwehla ukuqina;
- isifo se-metabolic.
Ukuvuvukala kwethenda
Inqubo yokuvuvukala ivame ukubonwa kulabo bantu abenza imisebenzi eminingi yomzimba emilenzeni yabo. Laba ikakhulukazi amasosha, izicishamlilo, abantu abasebuthweni. Endabeni yomthwalo onamandla amakhulu, inqubo yokuvuvukala iqala ezicutshini. Ngenxa yalokho, ubuhlungu benzeka ngenkathi uhamba noma ugijima. Uma ukwelashwa kungaqalwa ngesikhathi, ukuvela kwethenda ngokwengxenye noma okuphelele kungenzeka.
Imvamisa, lesi sifo sivela ngemithwalo eqinile emisipheni yethole, okuholela ekuqineni okungapheli noma okwesikhashana nokuncipha. Ngenxa yalokho, i-tendon ayikutholi ukuphumula okufanele, futhi uma wenza i-jerk ebukhali, lokhu kuzodala ukuvuvukala.
Lesi sifo sizibonakalisa ngesimo sobuhlungu eduze kwesithende noma emisipheni yethole. Ubuhlungu bunzima kakhulu ngemuva kokuphumula isikhathi eside, lapho umuntu esukuma ngokungazelelwe ezinyaweni zakhe athathe isinyathelo.
Kuzothatha isikhathi eside ukususa inqubo yokuvuvukala, ngoba lokhu udinga ukuyishintsha ngokuphelele indlela ophila ngayo, futhi ungathwali umzimba.
I-tendinosis
I-Tendinosis inqubo ekhulayo eyenza ukuvuvukala noma ukulimala kwezicubu. Esikhathini esiningi, lesi sifo singabonakala kubantu abaneminyaka engaphezu kwengu-40 ngenxa yokwehla kokuqina kwezicubu ezixhuma. Futhi, imvamisa abagijimi bahlushwa yiyo.
Kunezinhlobo eziningana zalesi sifo:
- I-Peritendinitis izibonakalisa njengokuvuvukala kwezicubu ezizungezile eduze kwethenda.
- I-Enthesopathy ibonakala ngokuqala kokuvuvukala nokulimala lapho inamathela esithendeni.
- I-tendinitis ivela njengesilonda esilula, kepha izicubu ezizungezile zihlala ziphilile.
Ukuqhekeka kwethenda okuyingxenye noma okuphelele
Ukuvivinya umzimba njalo nokunamandla emilenzeni kungadala ukulimala. Ezimweni eziningi, imbangela yokulimala okuhlukumezayo endaweni yase-Achilles ukuvinjelwa okuqinile kwemisipha ye-triceps. Lokhu kwenzeka ngesikhathi semidlalo esebenzayo, lapho kungekho khona ukuphumula.
Igebe lingenzeka uma umuntu enza ukweqa okubi futhi awele ezandleni zabo. Kulokhu, isisindo somzimba sisebenza njengamandla alimazayo.
Ukuqhekeka okuncane noma okuphelele kungaholela ekwakhiweni kwezinguquko ezonakalisayo noma ukuvuvukala. Umonakalo onjalo ungaholela ebuhlungwini obungapheli futhi wehlise kakhulu izinga lempilo.
Kwesinye isikhathi, amandla asebenza azungeze i-axis yethenda anamandla amakhulu ngokumangalisayo, futhi lokhu kubangela ukuthi umsipha we-Achilles uqhume ngokuphelele. Kaningi, umonakalo onjalo ungabonakala emadodeni angaphezu kweminyaka engama-35, ikakhulukazi kulabo abathanda ukudlala ibhola, ithenisi, i-volleyball. Ukuqhekeka kungenzeka ngaphansi kwemithwalo esindayo lapho imisipha ingathuthukiswa.
Izimbangela zobuhlungu ngenxa yokuzivocavoca umzimba
Ingxenye enkulu kakhulu yesizathu esiyinhloko sobuhlungu ukungafudumezi kahle ngaphambi kokuzivocavoca kanzima. Ngemuva kwakho konke, uma imisipha ingafudunyezwanga, khona-ke ngeke ikwazi ukwelula ngokujwayelekile. Futhi ngenxa yokuhamba okungazelelwe, i-Achilles tendon ingalimala.
Ukucindezeleka okuqhubekayo emisipheni yethole kuholela ekuxakaneni okungapheli, futhi ngenxa yalokho, isicubu sifinyeziwe. Lokhu kuyisici esiyingozi, ngoba ihlala inikwa amandla futhi ayiphumuli. Futhi lapho ukuzivocavoca umzimba kwenziwa njalo ngaphandle kokuphazamiseka, khona-ke lokhu kuholela ezinkingeni eziningi kanye nobuhlungu obungapheli.
Ukuvimbela Ukulimala Kwe-Achilles Tendon
Nawa amanye amathiphu okusiza ukukuvikela ekulimaleni:
- Ngokushesha lapho kuvela ngisho nobuhlungu obuncane, kufanelekile ukuyeka noma ikuphi ukuvivinya umzimba okwesikhashana: ukugijima, ukugxuma, ibhola.
- Khetha futhi ugqoke kuphela izicathulo ezifanele futhi zikhululekile. Uma okuwukuphela kwemisebenzi yezemidlalo kuguquguquka, kuzovimbela izinkinga eziningi ezihambisana nokwelula okungenzeka.
- Lapho nje kunomuzwa wokungahambi kahle noma ubuhlungu obuncane endaweni yesithende, kufanele ngokushesha ufune usizo kochwepheshe.
- Ukwenza izivivinyo ezijwayelekile zokwelula imisipha nendawo ye-Achilles kuyasiza futhi. Kepha, ngaphambi kokuqala umsebenzi, kufanele ufune iseluleko se-physiotherapist.
- Uma kungenzeki ngokushesha ngemuva kokuqala kobuhlungu ukufuna usizo kudokotela, khona-ke kufanele kusetshenziswe i-compress ebandayo emlenzeni, bese uyigcina iphakanyisiwe kancane.
- Indlela enhle yokuzivikela ukubuyisela umlenze emuva ngokuqinile ngebhandishi eliqinile ngaphambi kokuziqeqesha. Futhi, uma uzwa ubuhlungu, ungasebenzisa futhi nebhandeshi elizolungisa imilenze yakho ngokuvikelekile futhi elingakuvumeli ukuba uhlunge le ngxenye.
Ukuzivocavoca okuguquguqukayo emilenzeni engezansi kuyindlela enhle yokuvimbela ukulimala kwethenda le-Achilles. Ngemuva kwakho konke, ukwelula kabi ukuthi ezimweni eziningi kuyimbangela yobuhlungu nokulimala.
Ukuzivocavoca okumbalwa okufanele ukwenze ngaphambi kokuzivocavoca ngakunye ukugwema izinkinga eziningi:
- Ama-lens anama-dumbbells noma angenawo Ingabe kuyindlela enhle yokwelula imisipha yakho. Yenza ama-lunges ngomlenze owodwa phambili, omunye, ngalesi sikhathi, ungemuva esimweni esigobile. Umzimba wehla kancane futhi uphansi ngangokunokwenzeka. Ngokugxuma, shintsha imilenze ngokushesha okukhulu. Yenza nsuku zonke izikhathi eziyi-10-15.
- Ukuzivocavoca umzimba. Yenziwa ngama-dumbbells, okumele athathwe ngezandla, enwetshiwe emzimbeni. Yima ngozipho uhambe ngezinyawo imizuzu embalwa. Phumula kancane bese uphinda ukuzivocavoca umzimba. Ngenkathi uhamba, udinga ukuqapha ukuma komzimba, akufanele ugobe, udinga ukwelula ngangokunokwenzeka futhi uqondise amahlombe akho.
Ukwelashwa
Ezinye izindlela zokwelashwa eziphumelela kakhulu yilezi:
- ukuphumula okunamandla;
- kubanda;
- ukuzelula;
- ukuqinisa.
Ukuphumula okunamandla
Ngokulimala okunjalo, ukubhukuda njalo echibini kunomphumela omuhle kakhulu wokuphulukisa. Uma lokhu kungenzeki, khona-ke kungenzeka, ngokungabi bikho kobuhlungu, ukugibela ibhayisikili. Qala ngemizuzu embalwa, bese ukhulisa kancane isikhathi seseshini. Ukugijima akuvunyelwe nakancane - kungasibhebhethekisa isimo.
Kuyabanda
Ukucindezela okubandayo kufanele kusetshenziswe endaweni elimele. Ungafaka iqhwa izikhathi eziningana ngosuku imizuzu eyi-10-15. Le nqubo izosiza ukususa ukuvuvukala futhi ikhulule ukuvuvukala.
Ukwelula
Ukwenza ukwelula okudala odongeni, okwenziwa njalo ngabadlali ngaphambi kokugijima. Uma kwenzeka ubuhlungu, ukunweba kungafanele kwenziwe.
Ukuqinisa
Ukucindezela okukhulu nokushesha kuyimbangela ejwayelekile yokulimala, ngakho-ke kufanele uqinise imisipha yakho ukuvimbela ukulimala. Ukuzivocavoca ngokukhulisa nokwehlisa izithende kusiza kakhulu; ukuze uqedele, udinga ukuma ezitebhisini. Futhi, ama-squats, ama-jerks noma ama-lunges aqinisa imisipha kahle. Udinga ukukwenza ngokulinganisela kuphela ukuze ungalimazi imilenze engezansi.
Ubuhlungu endaweni yethenda le-Achilles kwenzeka ikakhulu ngenxa yomonakalo noma ukucindezela okukhulu. Futhi, ubuhlungu bungakhombisa ukuba khona kwezinkinga ezinkulu kakhulu, njengokuqhuma noma i-tendonitis.
Ukuze uvikele futhi uvikele ukulimala, udinga ukwandisa umthwalo kancane kancane, futhi ufudumeze imisipha kahle ngaphambi kokwenza noma yimuphi umsebenzi womzimba.
