Ukuba unenkcenkcesha okanye utyhoboza (imiqathango ingasetyenziswa ngokuchanekileyo), unokufumana inzuzo kwiinkonzo ezinezakhono zengcali yomzimba ukukunceda ukuba uphinde ufumane. I-PT yakho inokuyiphatha intlungu yakho kwaye imisele izivivinyo ezinokukunceda ukuba uphinde ufumane uluhlu oluqhelekileyo lwenkampu (ROM) , amandla, kunye nokuhamba ngokubanzi komsebenzi .
Izibonakaliso ze-Hamstring Strain
Ukuqonda iimpawu zengxube ye- hamstring kunokukunceda ufumane unyango olufanelekileyo-ngexesha elifanelekileyo.
Iimpawu eziqhelekileyo zengxube ye-hamstring zingabandakanya:
- intlungu emva kwethanga lakho, mhlawumbi emva kwebhokhwe lakho, kwisisu esiswini, okanye ngasekuhlaleni kwakho
- kunzima ukuguqula ngokupheleleyo idolo ngaphandle kweentlungu
- ubunzima ukuthatha amanyathelo amakhulu okanye ukuhamba ngokukhawuleza, okanye intlungu ngokunyuka kwezitebhisi.
- ubunzima kunye nentlungu ngokusebenza
Intlungu ozivelayo inokuqala ukusuka kwi-mild to severe, kwaye indawo ekhoyo yeempawu ziyahlukahluka kumntu kumntu. Ukuba uyakrokraza ukuba unomdaka wenkinga, kufuneka ufike kugqirha wakho ngokukhawuleza ukuqala kwonyango olululo.
Iimbangela ze-Horn Hamring
Iimpawu zengxube ye-hamstring zingase zivele ngokukhawuleza, ngokuqhelekileyo njengesiphumo sokukhawuleza esenzekayo ngokusebenza okanye ukusika ukukhangela ngelixa uthatha inxaxheba kwimidlalo. Ngamanye amaxesha, unokuba neengxaki zokuhamba ngokunyakaza ngendlela engafanelekanga xa usuka esihlalweni okanye xa uhamba kwaye uhamba.
Ngoko ke kwenzekani nge-muscle yakho ye-hamstring xa unenkathazo?
I-muscle okanye i-muscle-tendon interface iyabandezeleka. Iimbumba zegolgene ezenza imisipha yakho idibanise, kwaye ukuphaphaza kwimizimba kungenzeka. Umzimba wakho ngokukhawuleza uya "kwimodi yokulungisa" usebenzisa inkqubo yokuvutha . Le nkqubo ibandakanya:
- ukuphuma kwiziko lokulimala ukuzisa iiseli ukuhlambulula indawo kwaye ibe yi-collagen enempilo.
- ukubunjwa kwamabhuleji enqabileyo enomdla omnye oya kuba ngumzimba osisigxina kunye nezicubu zeeton.
- ukulungiswa kwezicubu ze-collagen ukuba zibe ziqhelekileyo, zempilweni zenyama ezinomsoco.
Unokukunceda inkqubo yokulungisa kunye nokwenza izinto ezifanelekileyo - ngexesha elifanelekileyo-ukuze uqhube ukuhamba kwakho nokusebenza ngokufanelekileyo.
Amanyathelo okuQala kwiNkqubo yokuPhinda
Ukuba uyakrokrela ukuba unqabile, kufuneka uthabathe amanyathelo okuqala ukuya kwindlela yokubuyisela. Ezi ziquka:
- sungcangcazela. Iintambo ze-Hamstring, nangona zibuhlungu, aziyiyo yingozi.
- ubone ugqirha wakho ukuba uqiniseke ukuba ufumene uvavanyo oluchanekileyo.
- tyelela umphathiswa wakho wenyama ukuze uqale ukuphatha intlungu kwaye uqale ukusebenza ngokubuyisela ukuhamba kwakho okuqhelekileyo.
- khusela izinto ezinokuthi zenze intlungu okanye inqande ukuphulukiswa kwezicubu zesisu sakho.
Ngokuqala izinto ezifanelekileyo ngexesha elifanelekileyo, unokuphinda uphinde uhambe ngokuphepha kwaye ubuyele kwimisebenzi yakho eqhelekileyo.
Ingqungquthela Yakho Ingqumbo Yakho?
Ngoko wena (kunye ne-PT okanye ugqirha wakho) uyazi njani ukuba unomthwalo onzima kangakanani? Ngaba zikhona iindlela zokubeka ubungqina beqabunga lakho? Nazi.
Iintambo ze-Hamstring kunye nazo zonke iintlobo zeemisipha kunye neinyembezi zifakwe kwiinkqubo ezintathu.
Amagatya amathathu emisipha aquka:
- I-grade I: iifayili ze-muscle zigqityiwe, kunye nokuqhekeka kwezinto ezinamaqhina kunokuba khona. Ngokuqhelekileyo, akukho zibonakaliso zangaphandle ze-grade I muscle strain. Ubuhlungu kunye nokuhamba okulinganiselwe.
- Ibanga lesi-II: ukugqwengula kwinqanaba le-hamstring muscle, nge-modular ukukhukhumeza nokunyundela.
- Bakala III. Ukugqithisa okupheleleyo kweethambo zomzimba, kunye nentlungu ephezulu kunye nokulahleka kokuhamba, ukuvuvukala kunye nokutyumla emlenzeni wakho.
Ugqirha wakho unokuhlolisisa imeko yakho kwaye unokuyalela imvavanyo ekhethekileyo, njenge-MRI, ukucacisa ubunzima obupheleleyo benkcenkcesha yakho.
Ngamanye amaxesha, akukho mvavanyo yokuxilongwa, njengoko iimpawu kunye neempawu zenkcenkcesha yakho ingabonakala ngokucacileyo ukuba wenze ukuxilongwa.
Uvavanyo lweZonyango lokuPhononongwa kweSigxina
Xa uqala ukutyelela i-PT unyango lwenkcenkcesha yakho, uya kuqhuba uvavanyo lokuqala ukuqokelela ulwazi malunga nemeko yakho kwaye ufumane unyango olungcono. Iimpawu zovavanyo lwe-PT ngenjongo yokumisa i-hamstring strain ziquka:
- ingxoxo yengozi yakho nembali yezempilo. I-PT yakho iya kuxubusha ukuba kwenzeka njani ukulimala kwakho kunye nendlela iimpawu zakho eziziphatha ngayo kwaye zitshintsha. Ingcali yakho iya kuxubusha imbali yakho yempilo ukugqiba ukuba kukho naziphi na izizathu zokungaboneleli unyango okanye ukuba imeko yakho ingadinga uviwo olunzulu ngogqirha wakho okanye ugqirha.
- i palpation . Umgqirha wakho unokuthi uphendule, okanye uhlolisise ngothintelo, isisipha sakho somsi kunye nezicubu ezijikelezayo.
- imilinganiselo yeROM kunye nokuguquguquka. Ingcali yakho yomzimba iya kulinganisa i-ROM ye-hip yakho kunye namadolo. Iintlobo ze-Hamstring zikunciphisa umlinganiselo wokunyuka kunye nokuguquguquka okujikeleze la malungu.
- zamandla . I-PT yakho iya kulinganisa amandla akho emisipha kunye nemisipha ejikelezayo.
- ukulinganiswa kokusebenza kunye nokuqwalasela. Umgulana wakho wenyama uya kuhlola ukuba ubuhlungu bakho bunzima bunciphisa njani amandla akho okwenza imisebenzi eqhelekileyo. Uya kukukhangela uhambe, ugijime, ukhuphuke amanyathelo, okanye ugxume, kuxhomekeke kubuqhamo bakho.
- ukulinganisela. I-PT yakho ingasebenzisa iimvavanyo ezithile ukulinganisa ibhalansi yakho kunye nolwazi lwakho , zombini onokukhubazeka ngenxa yokulimala kwakho.
Ingcali yakho yomzimba iya kusebenzisa iziphumo zolu vavanyo ukwenza isicwangciso esithile sokunyamekela ingxaki yakho yokuvuselela.
PT Ukwelashwa kwe-Hamstring Strain
Emva kokuba i-PT isebenze kunye nawe ukuphuhlisa isicwangciso sonyango esithile senkcenkcesho yakho, uya kuqala unyango. Iinjongo eziphambili ze-PT ze-strap strain ziquka ukubuyisela ukuguquguquka okuqhelekileyo kunye ne-ROM, ukufumana amandla aqhelekileyo, ubuhlungu obulawulayo nokuvuvukala, kunye nokukunceda ukuba ubuyele emsebenzini ophezulu.
Kukho iindlela ezahlukeneyo zonyango kunye neendlela eziphathekayo ze- PT ezingakhetha ukuyisebenzisa. Ezi ziquka:
- ultrasound . I-Ultrasound yinkqubo yokushushumbisa okunyukayo okunokukunceda ukuphucula ukujikeleza kunye nokwandiswa kwimizi ekhuseleyo ye-hamstring yakho. I-PT yakho ingasebenzisa le nonyango nangona uphando lubonisa ukuba ukusetyenziswa kwe-ultrasound yezilwanyana kwiiscelo ze-musculoskeletal akuvumelekanga ukunika inzuzo eyayikholelwa ngaphambili.
- Ukuhlawula. Ukuhlalisa izicubu ezinokulimaza kunokunceda ukuphucula ukuhamba kwamathambo.
- ukuvuselela ugesi . Ukuvuselelwa kombane kungasetyenziselwa ukufezekisa iinjongo ezahlukeneyo ngexesha lakho lokubuyisela i-hamstring rehab. I-PT yakho inokusebenzisa i-e-stim ukukunceda ukulawula intlungu yakho, ukunciphisa ukuvuvukala okanye ukuphucula indlela yokuthengisa izikhontrakthi zakho.
- i-kinesiology . Abanye abathinteli bempilo basebenzisa ubuchwepheshe bokubamba i-kinesiology ukunceda ukuphucula indlela yokusebenza kwemisipha yomsebenzi. I-Kinesiology taping nayo ingasetyenziselwa ukunciphisa ukuvuvukala kunye nokuqhaqhaza ngeenxa zonke zakho. Kukho uphando oluncinane malunga nokusetyenziswa kwe-K-tape, ngoko xubusha ukusetyenziswa kwezi modal ne-yourrapist.
- qeqesho . Emva kobunzima bezintambo, ungadinga ukuhamba ngeentonga xa izinto ziphilisa. I-PT yakho kufuneka ikufundise indlela yokuhamba ngokufanelekileyo kunye nendlela yokuqhubela phambili ngokusebenzisa isistim sokuncedisa ukuhamba ngokuqhelekileyo.
- iqhwa. Icebo ingasetyenzwa ngexesha lesiganeko sokulimala ukulawula ukuvuvukala nokunciphisa intlungu ovakalelwa ngayo.
- bushushu. Umgulana wakho womzimba angasebenzisa iipakethe zokushisa ezinomsolo ukuze uncede ukhulule izihlunu zakho zintambo kunye nokuphucula ukuxhotyiswa kwamathambo phambi kokusula.
Ubaluleke kakhulu unyango lwenu unokukunikezela ngokunyanga. I-PT yakho iya kunika imiyalelo ethile yokwenza kwakho ekliniki, kunye neprogram yovavanyo lwekhaya iya kuhlawulwa ukuba uyenze rhoqo. Oku kukunceda uthathe ulawulo lwe-hamstring back rehab and ubeka kwisihlalo somqhubi kunye nokunakekelwa kwakho.
Ukuzivocavoca kwintambo yokumisa i-hamstring ingaquka:
- i-hamstring ilula. Iimpawu eziqinileyo nezishukumisayo ezinokutyebisa umzimba kunokunceda ukuphucula indlela osebenza ngayo. Khumbula, iifom zeimfucu ezinobungozi ezikhulayo njengoko ziphilisa, kwaye enye yezona ndlela zilungele ukulungiswa kwezi zicubu zihamba ngokuhamba. Ngethuba ulula, kufuneka uzive uxinzelelo okanye udibanise kwindawo yokulimala, kodwa kufuneka ubuyele kwisimo sakho sokuqala esingaphantsi kwemizuzu yokumisa.
- zoqeqesho oluphantsi . Emva kwenkcenkcesho ye-hamst, i-PT yakho inokumisela imiqathango yokuqinisa imithwalo yakho ye-hamstrings kunye nezihlunu ezijikelezayo. Ukuzivocavoca kufuneka kuqalise ukukhawuleza kwaye kungabi buhlungu. Njengoko ukulimala kwakho kuphulukisa, unokuqhuba ukuqhubela phambili ekuqiniseni ukuqinisa.
- ukunyusa nokuqulunqwa komzimba. Uphando lubonisa ukuba ukugcina izikhwepha zakho kunye nemisipha eyomeleleyo inokuba yindlela ephumelelayo yokubuyela kwimisebenzi eqhelekileyo emva kokuxhamla. Ukuqiniswa kwe- hip ephakamileyo kunye nokuqiniswa kwesisu esisemgangathweni kunokumiselwa ngexesha lakho lokuhlaziya.
- iibhola zokugungxula, kuquka ukugxuma nokugxuma . Njengoko uqhubela phambili, i-PT yakho inokuthi uhlanganyele kwiibhola eziphambili eziphezulu ezifana nokugxuma nokugxuma. Ukufunda ukuxhoma kunye nomhlaba ngokufanelekileyo kunokukunceda ukukhusela izithintelo zakho (kunye nezinye izitho ezincinci kunye nezihlunu) ngokulimala njengoko ubuyela ekuthatheni inxaxheba kwimidlalo.
- ukulinganisela kunye nokuzimela. Ukusebenza ukugcina ibhalansi efanelekileyo kunye nokuqwashisa ukuphela kwengqondo kungabakho inxalenye yempembelelo yakho yokuhlaziya. Oku kunokunceda ukuqinisekisa ukuba imisipha yakho isebenza ngokufanelekileyo ukuze ugcine iinqumlo, amadolo, namaqhosha akho kwindawo efanelekileyo ngelixa uhamba, ugijima, kwaye ugxuma.
I-PT yakho kufuneka ikuchazele umxholo ngamnye owenzayo, kwaye kufuneka uqinisekise ukuba usebenzisa kakuhle. Ukuba uvakalelwa nayiphi intlungu okanye unemibuzo malunga nokuzivocavoca kwakho, thetha nomzimba wakho wenyama.
Kuya kuthatha ixesha elingakanani ukufumana ngcono?
Iintambo ze-Hamstring zingaba yilezo zilimala. Uphando lubonisa ukuba utywala olusenyakatho luba ngcono kangangeentsuku ezingama-40 okanye njalo. Ukulimala kwakho okuthe ngqo kunokuthatha ixesha elide okanye elifutshane ngokuxhomekeka kobunzima bomda.
Enye ingxaki nge-hamstring strains kukuba bangaphinda baxhamle xa bengabuyiselwa kakuhle. Ukuphindaphindwa kwezinto ezinqamlezileyo ngokuqhelekileyo kwenzeka rhoqo ngonyaka wokuqala wokulimala. Ukusebenza ne-PT yakho yokufunda ukusetyenziswa okulungileyo kunokukunceda ukunciphisa amathuba akho okunciphisa ukulimala kwakhona.
Ukuthintelwa kweeNgqumbo zeHamring
Ngaba kukho indlela yokukhusela okanye ukunciphisa amathuba akho okubandezeleka ngenxa yokulimala? Ku nokuba khona. Uphando lubonisa ukuba abantu abahlala benamandla amandla (ngokukodwa amandla ombonakalo), banokungenakuncipha ukuba baxakeke. Amandla e-ostentric xa izivumelwano zakho zesikhumbuzo ngexesha lide. I-Nordic eccentric hamstring exercise, nangona kunzima ukwenza, kuye kwaboniswa ukunciphisa iziganeko ezinqamlekileyo kwiintlobo zezemidlalo.
Ukwenza i-agility drills, njengomzimba owodwa womlenze kunye ne- jump jump exercise ingakunceda ukunqanda i-strap strains. Ukukwazi ukugxuma, ukugijima, nokwenza isantya esiphezulu ukuqala kunye nokuyeka kunokunceda ukuqeqesha i-hamstrings ukuba isebenze kakuhle ngokuthatha inxaxheba kwimidlalo.
Kusenokuba nefuthe elikhuselekileyo lokugcina ukuhamba kakuhle, ukulawulwa kwemisipha ye-hamstrings kunye nemisipha ejikelezayo, kunye nobuchule obuhle. Kwakhona, sebenzisana ne-PT ukufumanisa ukuba yiyiphi indlela engcono kakhulu oyenzayo yokwenza ukunciphisa umngcipheko wokulimala.
Ukuqhaqhaqhaqhaqha okanye ukukhawula kungabangela ukulimala okubangela ukuba uthathe inxaxheba kwimisebenzi eqhelekileyo kunye nemisebenzi yokuzonwabisa. Ukuba unobungozi okanye intlungu, jonga ugqirha wakho ukuze ubone ukuba i-PT ilungile. Umgulana wakho wenyama unokunceda ukulawula intlungu yakho kwaye uphucule ukuhamba kwakho kunye namandla ukuze ubuyele kwimisebenzi yakho yesiqhelo ngokukhawuleza nangokukhuselekileyo.
Imithombo:
Bourne, MN et al. Amandla e-knee flexum flex and risk of hamstring injured in the rugby union. " Am J Sports Med. 2015 Nov; 43 (11): 2663-70.
Goosens, EW et al. "Amandla angaphantsi kwama-hamstring amandla kunye nomlenze omnye womlenze umgama ukucacisa ubunzima bokungabikho kokulimala kwabafundi be-PETE." I-Euro J yezemidlalo Sci. 2015 15 (5): 436-42.
U-Sherry, MA kunye no-Best, TM. "Igosa lokuvalelwa kweenkqubo ezi-2 zokuvuselela ukunyanga i-hamstring strains". JOSPT, 2004; 34 (3): 116-125.