Bambalwa abantu abayaziyo, kodwa i-sprains iyathintelwa ukuba siyayazi indlela yokuqinisa iinyawo, amaqatha kunye namathole. Lo ngumgaqo wokuzilolonga ekufuneka siwazise kubantwana bethu, kubantu abadala abasingqongileyo, kunye nakuthi njengabantu abadala. Siza kucacisa ukuba loluphi uhlobo lwemithambo ekwenziwa ngayo.
Sineyona mfihlo igcinwe kakuhle phambi kwethu kwaye kukuba kunokwenzeka ukuphepha i-sprains kwaye akukho mntu wakha wasixelela. Amaqatha ayindawo ebuthathaka kakhulu emzimbeni wethu kuba abambe bonke ubunzima bethu kwaye asivumele iintshukumo ezingapheliyo esingaziphosiyo de sikhubazeke.
Amaqatha ayinxalenye ebalulekileyo yomzimba wethu kwaye abonakaliswe kakhulu kuyo yonke into enxulumene nomsebenzi wethu womzimba kunye nomhlaba esihamba kuwo. Nakuphi na ukuwa okubi kunokusenza silimaze i-ankle yethu, ngoko kubalulekile ukulindela kunye nokomeleza loo malungu.
Ukuba singomnye wabo bakholelwa ukuba i-anti-sprain exercises ayikho, siya kuhlala kude kube sekupheleni, ukubonisa ukuba zikhona. Ngapha koko, owakho unengxaki enkulu kwiminyaka embalwa edlulileyo kwaye ngenxa yoko andizithembisi enye. Isiqhulo senzeka xa kwiminyaka emibini kamva ndaphelela ekubeni ndifakwe isamente edolweni kwelinye iqatha. Kodwa ndiqhula ecaleni, elo qatha liye lachacha kakuhle kuba lalikade lomelezwa kwaye emva kokuchacha ndaqhubeka ndiqinisa iinyawo, amaqatha namathole.
Zimalunga imithambo elula kakhulu ukuba kufuneka wenze izihlandlo ezininzi ngeveki, akunyanzelekanga nokuba uyenze yonke imihla. Zingenziwa kwi-sofa, ebhedini, ngelixa sixhoma iimpahla, sihamba nenja, sithetha ngefowuni, eofisini, njl.
Iinzuzo zokuqinisa amaqatha
Ukomeleza amaqatha kudlulela ngaphaya kokuchacha ngokukhawuleza kukwenzakala okanye ukuxhasa ngcono umsebenzi othile womzimba, sinako ukonwabela ngakumbi uhlobo oluthile lwezihlangu, njengoko kunjalo kwizithende kwabasetyhini, kodwa namhlanje kukho izibonelelo ezininzi malunga nale mithambo ukomeleza amaqatha, iinyawo namathole.
- Amathuba okwenzakala okufana ne-sprains ayancitshiswa.
- Ukuchacha ngokukhawuleza.
- Emva kokulimala kwe-ankle, indawo echaphazelekayo iya kubuyela kwimeko yesiqhelo ngokukhawuleza.
- Ibhalansi engcono.
- Ukuphucula ukuhamba kwegazi.
- Siya kukwazi ukuxhasa ubunzima obuninzi.
- Siya kuba lula ngakumbi.
- Sithintela i-atrophy yezihlunu.
- Siya kuba nomzila osebenza ngakumbi.
- Sayilungisa indlela yokuma komzimba.
Njengoko sinokubona, ukuba namaqatha aqeqeshwe kakuhle kubaluleke kakhulu kwimihla yethu yemihla ngemihla, yingakho sincoma ukuba bobabini abantwana kunye nabadala bethu kunye nathi kufuneka siyenze. Ziyimisebenzi elula kakhulu engabangeli intlungu okanye ukuqina, kodwa kancinci kancinci inceda wonke umzimba, ngakumbi ngokujikeleza, ukulinganisela kunye neenyawo.
imithambo echasene ne-sprain
Olu qeqesho luya kuphucula imihla yethu, kuba luya kusinceda senze imisebenzi yesiqhelo ngobuchule obukhulu, njengokuma kwiinzwane zethu, ukuhamba ngokukhawuleza kunye nokuphucula ukuhamba kwegazi. Siphinda-phinda ukuba le mizobo elula kakhulu kwaye ilungele usapho lonke.
Ukuhamba ngeetiptoes kunye nezithende
Ngumsebenzi olula nosebenzayo. Ibandakanya ukuhamba ngeenzwane zakho kwaye emva koko uhambe ngezithende zakho. Kuqhelekile ukubona abantwana bedlala ukwenza ezi ntshukumo, ngoko kuya kuba lula ukuzifaka kwinkqubo yabo.
Ukuthi chu, singayenza singanxibanga zihlangu, ngeekawusi, ngezihlangu okanye njengoko sifuna. Ukuze i-pues ikhululeke ngakumbi, kungcono ukuyenza ngeesokisi ezingaqini okanye ngeenyawo ezingenanto.
Kufuneka sihambe phambili iimitha ezimbalwa kwaye kwakhona ngasemva, i-interspersing tiptoes kunye nezithende. Zimbini iindlela zokuzilolonga ezilula kakhulu eziya kusinceda ukuba sisebenzise amaqatha kwaye solule iinyawo namathole.
les
Kusenokwenzeka ukuba asizange silive eli lizwi, kodwa siye sabaleka singashukumi kwaye sibeka amadolo ethu esifubeni sethu. Kwaye kukuba ibandakanya umthambo ukuba kwandisa uzinzo lwethu, iphakamisa izinga lokubetha kwentliziyo kwaye isebenzise amaqela amaninzi emisipha.
Ukongeza, sinokubaleka iinyawo zethu zithe tyaba okanye kwiinzwane zethu, yindlela ezomelezwa ngayo iinyawo, amaqatha namathole ngale mithambo. Ngelixa sisenza, masingakulibali ukuba iingalo kufuneka zihambe ngesantya esifanayo, kubaluleke kakhulu ukunyusa izinga lentliziyo, ukuhambisa iingalo kwaye ungalahli ibhalansi.
Xhuma squats
Senza i-squat eqhelekileyo, kodwa xa sivuka, sime ngeencam sathi tsiba phezulu. Xa siwa, siphinda umsebenzi de umzimba wethu unako ukuwuphatha kwaye siphumla imizuzwana embalwa okanye imizuzu, kwaye siphinda siphinde siphinde siphinde siphume.
Lo msebenzi awufanelekanga kubantu abadala kakhulu, ngoko unokutshintshwa kwinguqulelo ngaphandle kokuxhuma. Oko kukuthi, senza i-squat elula, xa siphakama sima ngeenzwane zethu kwaye endaweni yokuxhuma, siphakamisa iingalo zethu phezulu.
Ngokucacileyo ayingomzamo ofanayo, kodwa kukuziqhelanisa nabantu abanokuhamba kancinci okanye abangakwaziyo ukutsiba ngenxa yengxaki ethile yezonyango.
amanyathelo
Kulula kangakanani ukunyuka kwi-elevator, akunjalo? Ewe, ukusukela ngoku ukuya phambili, sizakuqala ukuyenza phezulu kwizinyuko. Ukunyuka izitepsi ngendlela ebaxiweyo kuqinisa i-ankle joints, kwaye ngokugqithiswa kwendlela sithetha ukunyuka inyathelo elinye ngexesha senza i-flexion efanayo esiyenzayo ngokwemvelo, kodwa ngokukhawuleza kunye nokunyanzeliswa kwe-ankle flexion, ukuphakamisa idolo ngakumbi kunye nokwelula. idolo ngaphezulu. Ngathi sikwislow motion.
Omnye umthambo onenyathelo okanye inyathelo kukubeka iinzwane zeenyawo (ngcono ngezihlangu) ekupheleni kwenyathelo kwaye ukuzama ukuphakamisa nokuthoba umzimba wethu amaxesha amaninzi. Siphumla kwaye siphinda. Lo msebenzi unceda ukuqinisa imisipha kunye nemisipha yonyawo lonke, i-ankle kunye nethole.
Ibhendi yeelastic
Iibhendi ezilastiki kunye namahlakani ethu kunye nabo singakwazi nceda iinyawo zethu zenze iintshukumo kwaye zolule ngendlela egudileyo.
Enye yokuzivocavoca kukubeka ibhanti kwindawo ye-ankle, njengokungathi i-bandage egubungela isithende, kwaye ngezandla zethu sidonsa iziphelo. Emva koko, senza iintshukumo zesetyhula ngonyawo, okokuqala unyawo olunye kwaye ke olunye ngelixa sihlala phantsi, i-sofa, ibhedi, njl.
Omnye umthambo kukubeka iteyiphu ejikeleze i-instep kwaye utyhale kwelinye icala kwaye unyawo lutyhala amandla kwelinye icala. Sinokubeka ibhendi e-elastic kwindawo yeminwe (yesilivere) kwaye sitsalele kuthi ukuze solule inyawo lonyawo.
Ibhodi okanye ibhola yebhalansi
Yitafile yeconcave okanye enomlenze ongqukuva apho kufuneka sikhwele kwaye sibambe ibhalansi yethu. Sinokuhlala esitulweni, sibeke iinyawo zethu kuloo tafile kwaye yenza i-ankle push-upss, oko kukuthi, nyanzela unyawo ukuba uchukumise umhlaba kwaye emva koko ubuyele kwindawo yokuqala.
Iibhola zokulinganisa ziyafana. Zifana nohlobo lwebhola ye-yoga kunye nomphezulu owenziwe ngezinto eziqinileyo, ezixhathisayo kunye neflethi. Kukho neenguqulelo ezincinci, okanye sinokusebenzisa i-float okanye i-mat, ingongoma kukuba ayiyona indawo ezinzileyo kwaye imisipha yethu yomelezwa kwaye siphucula ukulinganisela kwethu.