Ukulimala kwe-ligne ligne: izinhlobo zokulimala nezindlela zokuvuselelwa * Isiphambano

Ukulimala kwemigqa yamadolo kuvamile kuCrossFit njengoba kunjalo kweminye imidlalo eminingi: ukukhuphula izinsimbi, ukusubatha, ukuphakamisa amandla, ibhola, iHockey nabanye abaningi. Kungaba nezizathu eziningi zalokhu, kepha imvamisa izinto ezintathu ziholela kulokhu: inqubo yokuzivocavoca engafanele, isisindo esikhulu sokusebenza nokubuyiselwa okwanele kwamalunga nemisipha phakathi kokuzivocavoca.

Namuhla sizobheka ukuthi singakugwema kanjani ukulimala emigudwini yamadolo lapho senza iCrossFit, yikuphi ukuvivinya umzimba okungaba nomthelela kulokhu, nokuthi ungalulama kanjani ngokuphelele ekulimaleni.

I-anatomy yomzimba

Imigqa yemadolo ibhekene nenkambo evamile yomsebenzi oyinhloko wokuhlanganiswa kwamadolo - ukuguqa, ukunwetshwa nokujikeleza kwamadolo. Ngaphandle kwalokhu kuhamba, ukunyakaza okujwayelekile komuntu akunakwenzeka, ingasaphathwa eyemidlalo ethelayo.

Izinsimbi eziguqukayo zamadolo zinamaqembu amathathu emigqa: ngemuva, ngemuva, ngaphakathi.

Imigqa ye-lateral ifaka i-peroneal ne-tibial collateral ligaments. Emigqeni engemuva - i-popliteal, arcuate, patellar ligament, medial and lateral Support ligaments. Imigqa ye-intra-articular ibizwa ngokuthi i-cruciate (ngaphambili nangemuva) nemigqa eguqukayo yamadolo. Ake sihlale kancane kokuthoma, ngoba njalo umsubathi wesibili angabhekana nomgogodla wokulimala kwamadolo. Imigqa ebethelelayo inesibopho sokuzinzisa ukuhlangana kwamadolo, kugcina umlenze ongezansi ungagudluli phambili nasemuva. Ukubuyiselwa esimweni sokulimala komgogodla kuyindlela ende, ebuhlungu futhi eyinselele.

Futhi izinto ezibalulekile esakhiweni samadolo ama-menisci angaphandle nangaphakathi. Lawa ngamaphakethe e-cartilage asebenza njenge-absorber absorber ejoyini futhi anesibopho sokuzinzisa isikhundla sedolo ngaphansi komthwalo. Izinyembezi zeMeniscus zingenye yokulimala kwezemidlalo okuvame kakhulu.

Ukuzivocavoca Kokulimala

Ngezansi sethula ukunaka kwakho ezinye izivivinyo ezihlukumezayo ezisetshenziswa kwezemidlalo, kufaka phakathi i-crossfit, okuthi, uma le ndlela iphuliwe, ingaholela ekulimaleni kwemigudu yamadolo.

Izikwele

Leli qembu lingafaka konke ukuzivocavoca lapho konke noma iningi le-amplitude lidluliswa kuma-squats, kungaba ama-classic noma ama-squats angaphambili ane-barbell, ama-thrusters, i-barbell push kanye nokunye ukuvivinya umzimba. Ngaphandle kokuthi ama-squats ukuvivinya umzimba okunethezeka kakhulu komzimba womuntu, ukulimala kwamadolo noma ukuqhuma kwemisipha ngesikhathi sokuzivocavoca kuvamile. Lokhu kuvame ukwenzeka lapho umgijimi engakwazi ukuphatha isisindo esisindayo lapho esukuma futhi ukuhlangana kwamadolo "kuya" ngaphakathi ngaphakathi noma ngaphandle uma kuqhathaniswa nomzila ojwayelekile wokunyakaza. Lokhu kuholela ekulimaleni komgudu we-lateral wedolo.

Enye imbangela yokulimala kwe-ligament ngenkathi i-squatting isisindo esinzima sokusebenza. Noma ngabe le ndlela iphelelisiwe, isisindo esisindayo sezisindo sibeka umthwalo omkhulu emigudwini yamadolo, kungekudala lokhu kungaholela ekulimaleni. Kulabo abasubathi abangasebenzisi umgomo wokuhlungwa kwemithwalo futhi bengavumeli imisipha yabo, amalunga nemisipha ukuba ilulame ngokuphelele, lokhu kuyabonakala yonke indawo. Izindlela zokuvimbela: sebenzisa ukugoqwa kwamadolo, ukufudumeza kahle, ululame kangcono phakathi kokuzivocavoca kanzima futhi unake kakhulu inqubo yokwenza lo msebenzi.

Ukugxuma

Zonke izivivinyo zokugxuma ezivela eCrossFit kufanele zifakwe ngaphansi kwaleli qembu: ama-squats ngokugxumela ngaphandle, ukweqa ebhokisini, ukweqa okude nokuphakeme, njll. Kulezi zivivinyo, kunamaphuzu amabili we-amplitude lapho ukuhlangana kwamadolo kungaphansi komthwalo osindayo: umzuzu wokugxuma phezulu kanye nesikhathi sokufika.

Ukunyakaza lapho kweqa kuyaqhuma, futhi, ngaphezu kwe-quadriceps nemisipha ekhazimulayo, isabelo sebhubesi somthwalo siwela edolweni. Lapho ufika, isimo sifana nezikwele - idolo "lingaya" phambili noma eceleni. Kwesinye isikhathi, lapho enza izivivinyo zokugxuma, umgijimi uwela ngephutha emilenzeni eqondile, ezimweni eziningi lokhu kuholela ekulimaleni kwemigqa ebambisanayo noma esekelayo. Izinyathelo zokuvimbela: ungahlali emilenzeni eqondile, qinisekisa indawo efanele yamadolo lapho ufika.

Ukucindezela komlenze nokwandiswa komlenze ku-simulator

Vele, lezi izivivinyo ezinhle kakhulu zokutadisha okuhlukanisiwe kwemisipha yethanga ye-quadriceps, kepha uma ucabanga ngama-biomechanics awo, aphikisana ngokuphelele nama-engeli angokwemvelo kubantu. Futhi uma kwabanye abalingisi bemishini yokunyathelisa imilenze kusenokwenzeka ukubamba i-amplitude enethezekile futhi wenze uhlobo "lwe-back squat", khona-ke ukuhlala ukwandiswa kungukuzivocavoca okungathandeki kakhulu emadolweni ethu.

Isimulator yakhelwe ngendlela yokuthi ingxenye enkulu yomthwalo iwele ekhanda elime okwehla kwe-quadriceps, okuyinto nje engenakwenzeka ukuyilayisha ngaphandle kokwenza umthwalo wokucinana oqinile edolweni. Le nkinga iba nzima kakhulu uma usebenza ngesisindo esikhulu nokubambezeleka okuqinile endaweni yamandla aphezulu. Ukulimala kwe-popliteal ligament kuba yindaba yesikhathi. Ngakho-ke, sincoma ngokuqinile ukuthatha izinyathelo zokuvimbela: sebenza ngesisindo esilinganisiwe, ungathathi ikhefu elide phezulu noma ezansi kwe-amplitude.

Khumbula, ukulimala emadolweni kungavinjelwa ngokulawula uhla oluphelele lokunyakaza nokulandela inqubo efanele yokuzivocavoca. Futhi, ukusetshenziswa njalo kwama-chondoprotectors kuzoba yindlela enhle yokuvimbela: i-chondroitin, i-glucosamine ne-collagen equkethwe kuzo ngemithamo emikhulu kuzokwenza ukuthi imisipha yakho iqine futhi ibe nokunwebeka. Futhi, abagijimi bayelulekwa ukuthi basebenzise amafutha okufudumeza umzimba, lokhu ngeke kuvumele imisipha, amalunga nemisipha ukuba "ipholile" phakathi kwamasethi.

Izinhlobo zokulimala kwemisipha yamadolo

Ngokwesiko, ukulimala kwemigqa yamadolo kubhekwa njengesifo somsebenzi kubadlali abaningi. Kodwa-ke, ngisho nabantu abaqhelelene nezemidlalo bangalimaza imisipha engozini, ukushaywa okunamandla kuya eshayinini, ukuwa edolweni, noma ukugxuma besuka ezindaweni eziphakeme kakhulu.

Umgogodla ukulimala edolweni okwenzeka ngenxa yokwelulwa kwemisipha ngokweqile, kuba ngaphansi kwengcindezi enkulu. Kuvame ukuhambisana nokuqhekeka kwe-micro-ligament.
Ukuqhekeka kwe-ligament - ukulimala kwamadolo, okuhambisana nokwephula ubuqotho bezintambo ze-ligament. Ukuqhekeka kweLigament kunamazinga amathathu obukhali:

yimicu embalwa kuphela eyonakele;
ngaphezu kwengxenye yemicu yonakele, evimbela ukuhamba kwedolo;
i-ligament iphuka ngokuphelele noma ivela endaweni yokulungiswa, ukujoyina cishe kulahlekelwa ukuhamba kwayo.

Izimpawu zokulimala kwemisipha yamadolo ziyefana: ubuhlungu obukhali emadolweni, ukuqhekeka noma ukuchofoza ukuzwa ngaphansi kwe-kneecap, ukuvuvukala, ukukhawulwa kokunyakaza kwedolo, ukungakwazi ukudlulisa isisindo somzimba emlenzeni olimele. Ukuqala ukwelashwa okulungile kwamadolo ngemuva kokulimala (ukuqhuma noma ukuqhuma kwemisipha), kufanele uqale wenze ukuxilongwa okunembile, udokotela kuphela ongakwenza lokhu, akufanele uqagele noma uhlolisise "ngeso" ngokwakho, lokhu kungenziwa kuphela nge-X-ray, i-computed tomography , I-MRI noma i-ultrasound.

Insiza yezimo eziphuthumayo

Uma umlingani wakho wokuzivocavoca ekhononda ngobuhlungu obukhulu bamadolo, wena noma umqeqeshi osebenzayo kufanele ubanikeze usizo lokuqala ngokushesha:

Ngokushesha faka amakhaza endaweni elimele (ithawula elimanzi, ibhodlela lamanzi abandayo, futhi okuhle kunakho konke - iphakethe leqhwa).
Zama ukukhubaza ukuhlangana kwamadolo ngangokunokwenzeka ngebhandeshi elinwebekayo noma izindlela ezithuthukisiwe (isikhafu, amathawula, njll.). Isisulu akufanele sinyakaze kakhulu futhi akukho ndlela yokunyathela umlenze olimele.
Nikeza umlenze olimele isikhundla esiphakeme usebenzisa izindlela ezitholakalayo, unyawo kufanele lubekwe ngaphezu kwezinga lomzimba, lokhu kuzonciphisa izinga lokwakheka kwe-edema.
Uma ubuhlungu bukhulu kakhulu, nikeza isisulu imithi yezinhlungu.
Ngokushesha thatha isisulu egumbini labezimo eziphuthumayo noma ulinde i-ambulensi ifike.

Ukwelashwa nokuvuselelwa ngemuva kokulimala

Uma kwenzeka kuqhuma noma kuqhekeka imigqa yobukhulu be-1, imvamisa ngaphandle kokuhlinzwa. Kuyadingeka ukunciphisa ukunyakaza kwesiguli kuya phezulu, sebenzisa ibhandishi nokunwebeka noma ibhandishi elikhethekile, uphakamise umlenze olimele ngaphezu kwezinga lomzimba, uthathe izidakamizwa ezingezona ukuvuvukala ezingezona i-steroidal, sebenzisa amafutha okugcoba.

Ngezinyembezi zesigaba sesi-3 sokuqina noma okuphelele kwe-ligament, sekuvele kungenzeki ngaphandle kokungenelela kokuhlinzwa. Kuyenziwa ukuhlinzwa kwemisipha, imvamisa kusetshenziswa i-fascia noma imisipha ye-quadriceps ukuyiqinisa. Kunezikhathi lapho kungenakwenzeka ukuthunga i-ligament - imikhawulo ye-ligament edabukile iqhelelene kakhulu komunye nomunye. Kulokhu, kusetshenziswa okufakelwayo okwenziwe ngezinto zokwenziwa.

Ukuvuselelwa ngemuva kokulimala kungahlukaniswa cishe ngezigaba eziningana:

I-Physiotherapy (i-laser therapy, i-electrophoresis, ukwelashwa ngemisebe ye-ultraviolet);
Ukuzivocavoca umzimba (ukwenza izivivinyo ezijwayelekile zokuqinisa ezenzelwe ukubuyisela ukuhamba nokusebenza kwamajoyinti nemisipha).

Ukuzivocavoca ukubuyisela imigqa

Manje ake sibone ukuthi ungayiqinisa kanjani imigudu yamadolo ngemuva kokulimala. Ngezansi kunohlu oluncane lokuzivocavoca okulula kakhulu kwemisipha yamadolo ngemuva kokulimala, okufanele yenziwe ekuqaleni ngaphansi kokuqondiswa udokotela noma owelapha ngokuvuselela, futhi ngemuva kwalokho kuphela - ngokuzimela.

Ulele ngomhlane, zama ukuphakamisa imilenze yakho eqonde phezulu bese ukhiya kule ndawo isikhashana. Gcina imilenze yakho iqonde ngangokunokwenzeka.
© logo3in1 - stock.adobe.com
Ulele emhlane, uguqe ngamadolo, uwadonse esiswini sakho bese uqandisa imizuzwana embalwa kule ndawo. Buyela endaweni yokuqala.
© comotomo - stock.adobe.com
Usebenzisa ukwesekwa, zama ukuma ezithendeni zakho bese uphakamisa izinzwane zakho phezulu. Ngasikhathi sinye, imilenze emadolweni kufanele iqondiswe ngangokunokwenzeka.
© i-smallblackcat - stock.adobe.com
Usebenzisa ukwesekwa, zama ukuma ezinzwaneni zakho bese uhlunga ngokwezibalo imisipha yakho yethole.
Ukuhlala esihlalweni nokuphakamisa umlenze wakho, zama ukugoba nokuqondisa idolo lakho izikhathi eziningi ngangokunokwenzeka.
© artinspiring - stock.adobe.com
Zama ukwelula ama-adductors nama-hamstrings akho ezindaweni ezahlukahlukene: ukuhlala, ukuma, noma ukulala ngomhlane.
© zsv3207 - stock.adobe.com

Akufanele ufake phakathi izivivinyo zakho eziyinkimbinkimbi zokuvuselela ezinomthwalo oqondile kuma-quadriceps. Akuzukucindezela kuphela umsipha, kepha futhi nokuhlangana kwamadolo, okuvame ukuholela ebuhlungwini obukhulu futhi kunciphise inqubo yokululama kwakho isonto noma amabili.