Unokucinga kabini ngaphambi kokuba uye kwindawo yokuzivocavoca ukuba uqaqanjelwa ngamadolo, kodwa kwiimeko ezininzi, akufanele! Ngokuxhomekeke kwisizathu sentlungu yakho, umthambo awunakwamkeleka kuphela, kodwa unokuba luncedo ekuthomalaliseni iimpawu. Namhlanje siza kukunika iingcebiso eziluncedo ukwenza umthambo ngedolo elibuhlungu kwenzeke ngakumbi.
lumka phambi kokuba uqale
Ngaphezu kwayo nayiphi na enye into, eyona njongo ibalulekileyo yoqeqesho ngeentlungu zamadolo kukuphepha ukukhulisa iimpawu. Ngokuqinisekileyo ayiloxesha lokuba "akukho ntlungu, akukho nkqubela«.
Gcina ukhumbule ukuba iintlungu ezibuhlungu kunye nokwenza imithambo eyenza imeko yakho ibe mandundu ayinakulibazisa nje ukubuyiswa, kodwa inokuyenza ibe mandundu imeko ebangele intlungu yedolo kwindawo yokuqala. Ukuba awukwazi ukwenza umthambo ngaphandle kweentlungu, bonana nogqirha. Oku kukwanika umdla ukuba ufumana ukudumba okubi okanye ukutshixa edolweni.
Kwezinye iimeko, ezinye iindlela zokungenelela ezifana ne-injection, ukunyusa okanye utyando lunokuba yimfuneko ukukhulula intlungu kwaye usivumele ukuba sibuyele ekusebenziseni (okanye ubuncinane unyango lomzimba). Ukongeza kule nto, ukuba intlungu yakho yamadolo isiphumo sesiganeko esibuhlungu, njengokuwa okanye ingozi yemoto, kuhlale kukulungele ukuba uhlolwe ngugqirha ngaphambi kokuba uqale ukuzivocavoca umzimba.
uqeqesho nge-arthritis
Enye yezona zinto zixhaphakileyo ezibangela iintlungu kweli lungu isifo samathambo, okanye ukugqoka kunye nokukrazula kwi-cartilage egcina iziphelo zamathambo edolo. Nangona inokwenza imilenze yakho ibe buhlungu kwaye iqine, ayikuthinteli ekubeni wenze umthambo.
Kunoko, ukugxila ekuqiniseni idolo kunokunceda ukuxhasa umdibaniso ochaphazelekayo kunye nokukhusela ekuqhubeni phambili.
Gxininisa kwiintshukumo ezijolise kwimisipha yomlenze ngaphandle koxinzelelo. Ngokomzekelo, ii-squats ezincinci ezibandakanya ubunzulu obunzulu malunga ne-30 ukuya kwi-45 degrees of flexion yindlela efanelekileyo yokwenza i-quads yakho isebenze. Okufanayo kuya kuphakamisa umlenze we-supine: lala ngomqolo wakho kwaye uphakamise umlenze ongomnye ukuya kwisilingi.
Ukuzilolonga okunefuthe elisezantsi kwemithambo yentliziyo nako kuyacetyiswa njengendlela elungileyo yokufumana ukubetha kwentliziyo yakho ngaphandle kokutsala amalungu akho. Oku kubandakanya ukusebenzisa umatshini we-elliptical, ukuya kukhwela ibhayisekile, okanye ukuqubha echibini. Abapheleli nje ekukhuliseni impilo yentliziyo yakho, kodwa banokukunceda ukuba ulahle ubunzima obuninzi obunokwandisa i-arthritis.
Ukuzivocavoca nge-meniscus tear
Esinye isizathu esiqhelekileyo seentlungu zedolo kukuhla okanye ukukrazula kwi-meniscus. Esi siqwenga se-cartilage, esifumaneka phakathi kwe-tibia (ithambo lethambo) kunye ne-femur (ithambo lethanga) edolweni, linceda ukufunxa imithwalo ebekwe kwi-joint kwaye isasaze amandla kuwo wonke. Nangona ezinye iinyembezi ezibukhali zifuna utyando, ezininzi zivela ngenxa yokuguga kunye nokukrazula ixesha elide kwaye ziphendule kakuhle ekusebenzeni.
Ukuba le yimeko yakho, gxila kwimithambo yokuqinisa i-quadriceps engenazintlungu, efana nale ubuya kuyenza nge-osteoarthritis. Kwakhona, kubalulekile ukunqanda ukuzivocavoca okubandakanya ukunyakaza okusecaleni, ukuxhuma, okanye i-squats enzulu, njengoko idla ngokuyenza ibe mandundu imeko.
Okokuqala, zama ukuzilolonga okuthambileyo okunjengokucinezela umlenze okanye izikhwebu zodonga ezinganzulwanga, ukugoba amadolo akho kangangoko unako ngaphandle kweentlungu. Ukuba ezi zibukhali kakhulu, into elula njengeseti ye-quad (cofa isihlunu sakho sethanga kwaye ubambe imizuzwana embalwa) inokusebenza.
Ukuhlala usebenza ngokuzolula kunye noxinzelelo
Ukolula okanye ukunyanzeliswa kwimisipha ewela emadolweni (njenge-hamstrings okanye i-quadriceps) inokunciphisa uluhlu lokunyakaza kunye neentlungu ngaphakathi nangaphakathi kwi-joint. Ukuba unalo hlobo lwentlungu, yenza ukuzolula okuthambileyo okujolise kwezi zihlunu ukunceda ukubuyisela ukuhamba kunye nokunciphisa intlungu.
I-Hamstring stretch
- Hlala umde kwaye umlenze ochaphazelekayo wandise ngqo phambi kwakho.
- Ngaphandle kokuwujikeleza umva wakho ongezantsi, qengqeleka phambili esinqeni de uzive utsalwa kancinci emva kwedolo (ungalitshixi idolo).
- Bamba le ndawo imizuzwana engama-30 ngaphambi kokuba uphumle.
i-quadriceps yolula
- Yima kufuphi nekhawuntara okanye omnye umgangatho owomeleleyo onokuwusebenzisela inkxaso nokulinganisela.
- Kancinci ukukhaba unyawo lomlenze owufunayo wolula umva ngelixa uzisa isithende sakho kwi-butt yakho.
- Bamba iqatha laloo mlenze ngesinye isandla njengoko uligoba ngobunono de uve ukolula kancinane kufutshane nethanga lakho elingezantsi. Musa ukuza kukuva iintlungu!
- Bamba utsalo imizuzwana engama-30, kwaye uzame ukugqibezela ukunwebeka okungaphezulu amaxesha amaninzi imini yonke.
Ukuba unokuguquguquka okulinganiselweyo, sebenzisa umtya okanye ithawula ukuxhasa unyawo lwakho okanye i-ankle kuyo nayiphi na kwezi zoluleko.
Uqeqesho nge-sprain
Emva kokuwa okanye ukulimala kwezemidlalo, unokufumana iintlungu zedolo ezibangelwa yi-sprained ligament. Ukulimala kwezi zakhiwo, ezixhasa ukudibanisa, kunokubangela ukuba idolo lidibanise okanye linike indlela.
Emva kokuba ukuvuvukala kokuqala kwingozi kuphelile kwaye unokuhamba ngaphandle kwentlungu ephawulekayo, gxininisa ekubuyiseleni amandla kwimisipha yamadolo ukuxhasa ukudibanisa. Ngokuxhomekeke kwingozi ethile, imithambo efana ne-squats, imiphunga, amanyathelo, kunye ne-hamstring curls ingaba yindlela efanelekileyo yokwakha uzinzo.
Kwakhona, ukuzivocavoca kwe-cardio ephantsi, okufana nebhayisikili emileyo okanye i-elliptical, yindlela efanelekileyo yokubuyisela uluhlu lwentshukumo kunye nokunceda ukukhulula ukudumba okuqhubekayo. Nangona kunjalo, ngenxa yokuba uhlobo ngalunye lwe-sprain luhlukile, luluvo oluhle ukujonga nogqirha wakho ukuseka imiqobo ethile yomsebenzi.