Ungase ucabange kabili ngaphambi kokuya ejimini uma unezinhlungu emadolweni, kodwa ezimweni eziningi, akufanele! Kuye ngesizathu sobuhlungu bakho, ukuzivocavoca kungase kungamukeleki kuphela, kodwa kungase futhi kube nenzuzo ekudambiseni izimpawu. Namuhla sizokunikeza amathiphu awusizo ukwenza ukujima ngedolo elibuhlungu kwenzeke.
qaphela ngaphambi kokuba uqale
Ngaphezu kwanoma yini enye, umgomo obaluleke kakhulu wokuqeqeshwa ngobuhlungu bamadolo ukugwema ukukhulisa izimpawu. Ngokuqinisekile akusona isikhathi sokuba "akukho buhlungu, akukho ntuthuko".
Khumbula ukuthi ubuhlungu obunzima nokwenza izivivinyo ezithuthukisa isimo sakho akukwazi nje ukubambezela ukululama, kodwa kungase kubhebhethekise isimo esibangele ubuhlungu bedolo kwasekuqaleni. Uma ungakwazi ukuzivocavoca ngaphandle kobuhlungu, bona udokotela. Lokhu kuyathakazelisa futhi uma ubhekana nokuvuvukala okuwohlokayo noma ukuvala idolo.
Kwezinye izimo, okunye ukungenelela okufana nokujova, ukukhuphula noma ukuhlinzwa kungase kudingeke ukuze kudambise ubuhlungu futhi kusivumele ukuba sibuyele ekuzivocavoca (noma okungenani ukwelashwa ngokomzimba). Ukwengeza kulokhu, uma ubuhlungu bedolo buwumphumela wesigameko esibuhlungu, njengokuwa noma ingozi yemoto, kungcono ngaso sonke isikhathi ukuthi uhlolwe udokotela ngaphambi kokuqala isimiso sokuzivocavoca.
ukuqeqeshwa nge-arthritis
Esinye sezimbangela ezivame kakhulu zobuhlungu kuleli lungu isifo samathambo, noma ziguge futhi ziklebhule uqwanga olunqamula ekugcineni kwamathambo amadolo. Nakuba ingenza imilenze yakho ibe buhlungu futhi iqine, ayikuvimbeli ukuba uzivocavoce.
Kunalokho, ukugxila ekuzilolongeni kokuqinisa amadolo kungasiza ukusekela ilunga elithintekile futhi kulivikele ekuthuthukisweni okwengeziwe.
Gxila ekunyakazeni okuqondise imisipha yomlenze ngaphandle kokucindezela ukujoyina. Isibonelo, ama-squats amancane afaka ukujula okungajulile okungaba ngu-30 kuya ku-45 degrees of flexion ayindlela enhle yokwenza ama-quads akho asebenze. Okufanayo kuya ekuphakameni komlenze ophansi: lala ngomhlane bese uphakamisa omunye umlenze ubheke ophahleni.
Ukuzivocavoca kwenhliziyo okunomthelela ophansi nakho kuyanconywa njengendlela enhle yokwenza izinga lokushaya kwenhliziyo yakho likhuphuke ngaphandle kokucindezela amalunga akho. Lokhu kufaka phakathi ukusebenzisa umshini oyi-elliptical, ukuya ukugibela ibhayisikili, noma ukubhukuda echibini. Abagcini nje ngokuthuthukisa impilo yenhliziyo yakho, kodwa futhi bangakusiza ukuthi ulahle isisindo esiningi esingase sibhebhethekise isifo samathambo.
Ukuzivocavoca ngezinyembezi ze-meniscus
Esinye isizathu esivamile sobuhlungu bedolo ukuwohloka noma ukudabuka kwe-meniscus. Lesi siqeshana soqwanga, esitholakala phakathi kwe-tibia (ithambo le-shin) ne-femur (ithambo lethanga) edolweni, sisiza ukumunca imithwalo ebekwe esihlokweni futhi kusakazwe amandla kulo. Nakuba ezinye izinyembezi ezinzima zidinga ukuhlinzwa, eziningi zenzeka ngenxa yokuguga ngokuhamba kwesikhathi futhi zisabela kahle uma uzivocavoca.
Uma kuyisimo sakho lesi, gxila ekuzilolongeni ngaphandle kobuhlungu kwe-quadriceps, okufana nalokho obungakwenza nge-osteoarthritis. Futhi, kubalulekile ukugwema ukuvivinya umzimba okubandakanya ukunyakaza kwe-lateral, ukugxuma, noma ama-squats ajulile, njengoba kuvame ukwenza isimo sibe sibi.
Okokuqala, zama ukuvivinya amandla okuthambile okufana nokucindezelwa kwemilenze noma ama-squat odongeni angajulile, ukugoba amadolo akho ngendlela ongakwazi ngayo ngaphandle kobuhlungu. Uma lezi ziqine kakhulu, into elula njengesethi ye-quad (cindezela umsipha wethanga lakho bese ubamba imizuzwana embalwa) ingasebenza.
Ukuhlala usebenza ngokuzelula nokuzikhandla
Ukwelula noma ukungezwani kwemisipha ewela idolo (njengama-hamstrings noma ama-quadriceps) kunganciphisa ukunyakaza nobuhlungu ngaphakathi naseduze kwelunga. Uma unalolu hlobo lobuhlungu, yenza ukwelula okuncane okuqondise le misipha ukusiza ukubuyisela ukuhamba nokunciphisa ubuhlungu.
I-hamstring elula
- Hlala mude umlenze othintekile unwetshwe uqonde phambi kwakho.
- Ngaphandle kokuzungeza umhlane ongezansi, jikela phambili ezinqulwini uze uzwe ukudonsa kancane ngemuva kwedolo (ungalivali idolo).
- Bamba lesi simo imizuzwana engu-30 ngaphambi kokuphumula.
i-quadriceps elula
- Yima eduze kwekhawunta noma enye indawo eqinile ongayisebenzisela ukusekela nokulinganisela.
- Khahlela kancane unyawo lomlenze okudingayo ukuze welule emuva ngenkathi uletha isithende sakho ngasesinqeni sakho.
- Bamba iqakala lalowo mlenze ngesinye isandla njengoba uligoba kancane uze uzwe ukwelula kancane eduze kwethanga lakho elingezansi. Ungezi ukuzozwa ubuhlungu!
- Bamba ukudonsa imizuzwana engu-30, bese uzama ukuqeda ingxenye ngayinye engaphezulu izikhathi eziningana usuku lonke.
Uma unokuguquguquka okulinganiselwe, sebenzisa ibhande noma ithawula ukusekela unyawo lwakho noma iqakala kunoma iyiphi yalezi zindlela.
Ukuqeqeshwa ngokusebenzisa i-sprain
Ngemva kokuwa noma ukulimala kwezemidlalo, ungase uzwe ubuhlungu bamadolo obubangelwa i-ligament sprained. Ukulimala kwalezi zakhiwo, ezisekela ukuhlangana, kungabangela ukuba idolo ligoqe noma liyeke.
Ngemuva kokuthi ukuvuvukala kokuqala kokulimala sekuphelile futhi ungakwazi ukuhamba ngaphandle kobuhlungu obukhulu, gxila ekubuyiseleni amandla emisipha yamadolo ukuze usekele ukujoyina. Kuye ngokulimala okuqondile, ukuzivocavoca okufana nama-squats, amaphaphu, izinyathelo, nama-hamstring curls kungaba indlela enhle yokwakha ukuzinza.
Futhi, ukuzivocavoca kwe-cardio okunomthelela ophansi, njengebhayisikili elimile noma i-elliptical, kuyindlela enhle yokubuyisela ububanzi bokunyakaza nokusiza ukukhulula ukuvuvukala okuqhubekayo. Kodwa-ke, ngenxa yokuthi uhlobo ngalunye lwe-sprain luhlukile, kuwumqondo omuhle ukuhlola nodokotela wakho ukuze uthole imikhawulo ethile yomsebenzi.