Imisipha ye-hamst iqela leemisipha ezinkulu, ezinamandla ezithatha emva kwethanga, ukusuka kwiplavis ephantsi ukuya ngasemva kwe bone bone. Imisipha ye-hamst ibalulekile kwimisebenzi yabo bobabini banweba kunye kunye nokuguqa ngamadolo.
Ezi zihlunu zisetyenziselwa kwimisebenzi emidlalo yemidlalo, kunye nemisebenzi yemihla ngemihla.
Iimidlalo ezivakalayo zibangele ukulimala kwintlungu kubandakanya imidlalo ye-sprinting equka ukukhawuleza kwangoko. Ezi ziquka umkhondo kunye nenkundla, ibhola lebhoksi.
Ukulimala kwintsimbi kungabakho ngenxa yesigxina ngqo kwi-muscle, efana nokukhishwa emva kwethanga okanye ukuwela emva kwethanga. Ukuxhatshazwa kwe-Hamstring kuyahluke kwiintambo zokutshiza, nangona zingabangela iimpawu ezifanayo.
Ukuxutywa kwe-Hamstring Strain
I-hamstring edibeneyo, ebizwa ngokuba yi- hamstring strain , yintlungu ye-fibrous muscle fibers. Iinyembezi zentsimbi zihlala zixhaswa ngokufanayo nakwezinye iintlobo zemisipha:
- IBanga I-Hamstring Strain: Ubumnandi obuhle, kaninzi akukho khubazeka. Ukuvuthwa kweemfayili ze-muscle kubuncinci, ngokucacileyo ukulula i-muscle kakhulu. Ngokuqhelekileyo ukulinganiselwa okwenziwe kumsebenzi.
- Ibanga lesi-2 se-Hamstring Strain: Ukungahambi kakuhle, kunokunciphisa amandla omdlali ukuba enze imisebenzi efana nokusebenza nokugxuma. Unokuthi ukuvuvukala kunye nokuqhaqha.
- I-Grade III I-Hamstring Strain: Ukulimala okukhulu okungabangela intlungu ngokuhamba. Iimfucu ze-muscle zibaluleke kakhulu okanye ziqhekeke ngokupheleleyo, ezinokufuna ukungenelela okutyathwayo. Amaxesha amaninzi izigulane zikhalaza nge-spasm muscle, ukuvuvukala, kunye nokuqhekeka okukhulu.
Imisipha yomzimba kunye neenyembezi zivame ukuqhutyelwa ngenxa yento ebizwa ngokuba yintlukwano.
Xa ukuqhaqhazela kwe-muscle kwenzeka, i-muscle izama ukukontrakra ngelixa elinye iqela (umhlaba, omnye umdlali, njl. Njl) ukuphoqeleza i-muscle kwelinye icala. Oku kudala umxube omkhulu kwi-muscle, kwaye ukuba iqela elinamandla ngokwaneleyo, liya kuqabula imisipha yomzimba.
Ukuxhatshazwa kwemizimba yinto eqhelekileyo ngenxa yokuxhamla imisipha engaphezulu kweyodwa. Imvelaphi yesithintelo sinxalenye engezantsi ye-pelvis, kwaye ukufakwa kufumaneka kwinqanaba elincinane le-bone bone. Ngako oko, i-muscle iwela i-hip kunye namadolo. Ukuhambelana kwezi zombini zinokunyusa umkhosi osebenza kwi-muscular hamstring. Ezinye izihlunu eziwela ngaphaya kweyodwa (ezifana ne- gastrocnemius, okanye i-muscle ye-calf ) nazo zilungele ukulimala kwemisipha.
Izibonakaliso zeNqamlezo
Iimpawu ze-hamstring ezityunyiwe zixhomekeke kubukhulu bokulimala. Ukulimala kancinci kudla ngokukhawuleza nokubuhlungu. Ezinye iimpawu eziqhelekileyo ziquka:
- Ukuqhawula: Iinyembezi ezincinci ngaphakathi kwimizimba ngenxa yokuphaphaza kunye nokuqhwala. Ingqumbo iyaqala emlenzeni, kwaye ngexesha elidlulayo liya kudlula ngaphantsi kweedolo kwaye ngokuphindaphindiweyo kunyawo.
- Ukuvuvukala: Ukuqokelela kwegazi ukusuka kwintlungu yokukhangela kubangela ukuvuvukala kwethanga. Oku kunokwenza kube nzima ukuqaqamba kwesisu kunye nobuhlungu. Ukugqithisa ibhanki yokuqhayisa kunokunceda ukulawula ukuvuvukala.
- I-Spasm ye-Muscle: Ukuxhamla kwe-muscle yinto eqhelekileyo kunye nobuhlungu bokulimala. Ngenxa yexinzelelo kwi-muscle, iimpawu zokuqhawula zididekile, kwaye i-muscle ingakhuthazwa. Ukuba kunzima, ukuxhamla imisipha kunokuncedisa nge-spasms.
- Ubunzima Ngokweqhinga lomzimba: Ukuguqa ngamadolo kudla ngokubuhlungu emva kokugqithisa, kwaye kunokuthintela isigulane ukuba sihambe ngokuqhelekileyo. Ukuba awukwazi ukufumana ingqungquthela, isisipha sinokupheliswa ngokupheleleyo.
Unyango lwe-Horn Hamring
Utyando lwe-hamstring edibeneyo luxhomekeke kubuqili bokulimala. Ngenxa yokuphuma kunye nokuvuvukala, abadlali bafanele bayeke umsebenzi wabo baze baphumle ngokukhawuleza.
I-pack yeqhwa kunye ne-compress bandage ingasetyenziswa ukulawula ukuvuvukala. Iintonga ziyimfuneko ukuba uhamba uhamba buhlungu okanye ukuba i-spasms inzima. Ukuba intlungu ibalulekile, okanye ukuba iimpawu aziyi kuzimisela ngokukhawuleza, kufuneka kuhlolwe unyango. Izimpawu zokubona ugqirha ziquka:
- Unzima ukuhamba
- Intlungu ibalulekile kwaye ayikhululi kunye nokuphumla
- Ucinga ukuba unakho ukugqithisa okupheleleyo
Ngelishwa, ngaphandle kokonyango olufanelekileyo, ukuxhatshazwa kwezilonda zomzimba kungabangela iimpawu eziphindaphindiweyo. Iindaba ezilungileyo kukuba, ngo kunyango olufanelekileyo, le nzakala inokuthintela, kwaye abadlali babuyele ngokugcwele, amanqanaba okulimala okwenza umsebenzi wezemidlalo.
Imithombo:
U-Noonan TJ, noGarrett WE, "Ukuxhatshazwa kwesisundu: ukuxilongwa kunye nonyango" J. Am. Acad. IOrn. Ugqirha., Julayi 1999; 7: 262 - 269.