Iziganeko ze-Elite Athletes zingabuya kwiingxaki ezisezantsi
Icandelo lokuba ngumdlali we-elite umqhubi ulawula ukulimala. Xa ndidibana nabadlali abancinci abajongene nokulimala okokuqala ngangoko, ndihlala ndixoxa nabo ngokufunda ukulawula ukulimala, kwaye ndingabaniki ukuba bafumane okulungileyo. Wonke umdlali ophumelele ukuphumelela uye wenza oko ngokufunda ukukhusela ukulimala, ukufumana ukulimala, nokulawula ukulimala. Ingaba ungumdlali wesikolo esiphambukayo esikolweni esiphambili okanye umdlali wezemidlalo we-baseball, andinokungabaza ukuba unabali (okanye ezimbini, okanye ezintathu ...) ukuxelela ukulimala oye wabhekana nawo emsebenzini wakho wezemidlalo.
Ukuba kukho ukulimala omnye kubonakala kubangele ikhathalelo elongezelelweyo kwikamva lomdlali, kubonakala ngathi yingxaki. Ubuhlungu bomsana, imeko yomgudu, kunye neengxaki ezinobungozi zithatha uloyiko kubadlali ngenxa yezinto ezininzi, kubandakanywa oku kulandelayo:
- Okokuqala, kukho imfihlelo emininzi. I-mechanics yomgudu, imisipha kunye nemigqa ejikeleze umqolo wamagxa, kunye nesimo esiyinkimbinkimbi sale nxalenye yomzimba kwenza ukuba izimo zentlambo zilukhuni kunogqirha kunye nezigulane ngokufanayo.
- Okwesibini, ezininzi iingxaki zesantya azikho unyango olulula. Ngokuqhelekileyo akukho pilisi okanye inkqubo eya kulungisa nje intlungu.
- Okwesithathu, ukuphulukana kunokuthatha ixesha elide. Kubadlali, imonde ayisoloko iyimpahla, kwaye imidlalo engekho, izenzo okanye uqeqesho lunokubonakala lungamkelekanga.
Kuzo zonke izizathu, kwaye mhlawumbi abanye, abagijimi bamanqanaba onke baxhatshazwa xa befumene imeko ye-lumbar.
Kodwa kuthetha ukuthini ukuba ufumane i-lumbar spine problem? Ngaba iintsuku zakho zezemidlalo ziphelile? Ngaba abadlali bezemidlalo bangakwazi ukubuyela kwimidlalo? Ngaba abadlali beekholeji kufuneka baxhomeke? Ngokomphando, impendulo iyacacile: ininzi lwabadlali liyakwazi ukubuyela kwimidlalo kwinqanaba elifanayo phambi kokulimala kwabo. Enyanisweni, abadlali bezemidlalo benza i-backback epheleleyo ukusuka kwiimeko eziqhelekileyo zengqungquthela yeemeko zengqumbo.
Ngoko musa ukuphelelwa lithemba, unokufuneka ufunde ukulawula imeko yakho, unokuba ne-rehab enkulu phambi kwakho, kodwa kulungile: ungumdlali. Apha ungafunda ngezinye zeemeko eziqhelekileyo zempembelelo ezinokuchaphazela ukuthatha inxaxheba kwizemidlalo, kwaye unokwenza ntoni ukuze uphumele kule nxeba.
Lumbar Disc Herniation
Ikholam yomgca yenziwe ngamathambo afana nomxholongwane, ebizwa ngokuba yi-vertebrae, ekhonjiweyo phezulu. Icandelo elisezantsi lekholam yomgcini libizwa ngokuba yi-lumbar spine. Ngamanye ama-vertebrae omgulane ahlukaniswe ngumtya weethambo ezibizwa ngokuba yi-disc intervertebral. Le disc inceda ukufumana amandla kwaye ngexesha elifanayo livumela ukunyakaza phakathi kwe-vertebrae ecaleni.
Iidiski ze-intervertebral ziyakwazi ukulimala, kwaye azixhotyiswe kakuhle ukulungisa. I-disk inegalelo elincinci legazi ekwenzeni umonakalo kwizinto ezixubileyo kaninzi into eyenziwa ngumzimba inzima ukuphilisa eyedwa.
Uhlobo oluqhelekileyo lomonakalo wediskthi lubizwa ngokuba yi- herniation . Xa kuvela i-herniation, ezinye zeengxoxo ze-disvertebral disc zisuswe kumda wazo oqhelekileyo, kwaye ziyakwazi ukuxhomekeka ngokuchasene neengcambu zentliziyo kunye nomgca womgca. Iimpawu eziqhelekileyo ze-intervertebral disc herniation zibonakalisa ukhathazeka kwentsholongwane enjengeentlungu, ukuphazamiseka, kunye nobuthakathaka obuya kwinqanaba eliphantsi . Intlungu yokubuyisela ayilona uphawu oluqhelekileyo lwe-disc yokumisa.
Ukuhlaselwa kwidiski ye-lumbar intervertebral ingxaki enkulu. Ukuba i-diski icinezela kwingxenye ephambili ye-lumbar umgulane wamanzi, kukho imeko ebizwa ngokuba yi- cauda equina syndrome kunye ne-conus medullaris syndrome engenzeka. Ezi zibalulekileyo iingxaki zokuxilonga, njengoko iziphumo zonyango ziba nzima kakhulu xa kukho ukulibaziseka kunyango lotyando. Iimpawu zeemeko zingabandakanya ukungakwazi ukulawula umsebenzi wesilwanyana okanye isilwanyana, kunye nokuphepheka ngeenxa zonke zobomi. Nangona le miqathango iyingxaki ezinqabile ze-disni ye-disniation, zona zifuna ukuba zifumaneke ngokukhawuleza kwaye ziphathwe kakuhle.
Ulwaphulo lwezonyango lusebenza kakuhle kuma-90 ekhulwini abadlali abagcina i-lumbar disc herniation. Ngokuqhelekileyo imithi echasene nomlomo onokutshatyalaliswa inokunceda ukukhulula iimpawu zokuvuvukala okukhulu. Amayeza omlomo we-oral steroid awabonwanga ukubonelela unyango olungcono kune-placebo. Ulwaphulo oluthile luyonyango olubalulekileyo olufunekayo ukunceda ukubuyisela amandla omzimba kunye nomva we-back muscle , kwaye sinethemba lokuthintela ezinye iingxaki phantsi kwendlela. Ukuba iimpawu ziya kuba nzima ukulawula, ijoyi ye-epidural steroid ingasetyenziswa kwaye kaninzi ifumaneke iziphumo ezifanelekileyo.
Unyango oluphandwayo lugcinwa kubadlali abaphuculanga emva kweeyure ezingama-6 zonyango olungenalo unyango. Kuyathakazelisa ukuba uphando alubonisanga naluphi na ulwahlulo olubalulekileyo ngexesha lokubuyela kwiimidlalo, ubude bezemidlalo, okanye iziphumo zonke zonyango lwe-disc loniation xa zithelekisa unyango kunye nokunyanga. Kucacile ukuba, ezininzi izigulane, nokuba ngabadlali be-elite, kufuneka ziqalise ngonyango olungenalo unyango. Kungakhathaliseki uhlobo lwonyango, malunga neepesenti ezingama-90 zabagijimi babuyela kwindawo yabo yokulimala ngaphambi kokulimala.
Izifo zeDis Degenerative
Isifo esivimbayo sokukhubaza sisifo esiqhelekileyo, zombini kwibala lezemidlalo, nakubantu abangenalo i-nonathletic. I-disc evamile ye-intervertebral disc yenziwe ngokubanzi ngamanzi, kwaye yinto enjenge-spongy cushion. I-dis discerativeative disc ilahlekelwa ngumthamo wamanzi amaninzi, kwaye iyanzima ngakumbi, iyancipha amandla amaninzi ngokuhamba okuqhelekileyo.
Izinto ezibaluleke kakhulu ekuphuhlisweni kwezifo ze-diserative degenerative zibonakala ziguga kunye nezidalwa zendalo. Abadlali abadlulileyo banamathuba amaninzi okuhlakulela isifo se-diserative diserative, kwaye abo banokholo lwentsapho lweediski ezonakalisa umlenze banakho amathuba okuba nale mqathango. Nangona kunjalo, kukho ubungqina bokuxhasa imigaqo yokuba imisebenzi yezemidlalo enobudlova nayo inokufaka isandla ekuphuhliseni iimpawu zokuqala zesifo se-diserative diserative.
Isifo soxilongo se-Degenerative ngokuqhelekileyo sifunyenwe kwiimbaleki ezikhalaza ngentlungu emva koko ekugqibeleni zifundo zokucinga, mhlawumbi kuquka ii-ray-ray kunye nee-MRIs. Uninzi lwabadlali abafumana i-disenerative disad disease bangalawulwa ngononophelo lwezobisi. Unyango oluqhelekileyo luquka unyango oluthile olujoliswe kwi-core kunye ne-lumbar ukuqiniswa kwengqondo. Injongo kukuphucula amandla ezihlunu ezijikeleze umgudu ukuze kulungiswe ngcono ii-disc lumbar ezilimele.
Kukho ubungqina obuncinane bokuxhasa ukusetyenziswa kwamanye unyango. Amachiza omlomo kunye neejoyi zangasemva azibonwanga ukuba luncedo. Ezinye iindlela zokwelapha ezifana nokunyangwa kwamanzi, ukunyanga kwama-chiropractic, ukuxilisa, kunye nezinye ziye zazisetyenziselwa imbali, kodwa kukho ubungqina obuncinane bokubonisa ukuba oku kuguqula ixesha elide. Abadlali abaninzi bafunga ngezo zonyango, kwaye baninzi abakhuselekile ukwenza. Umqhubi ngamnye unokungafani, kwaye kunengqiqo ukuzama ezi ndlela ezahlukeneyo zonyango ukufumana okulungileyo kuwe.
Unyango oluphandwayo alukho luncedo kubantu abaneentsholongwane ezilahlayo, kwaye ngokuqhelekileyo zigcinwe kubadlali abahluleka ukubuyela kwimidlalo emva kweenyanga ezi-6 (ukuba kungengakanani ixesha elide) lonyango olungapheliyo. Ngaphandle kwala badlali, unyango olugqithisileyo luye lwagcina iziphumo ngokubhekiselele kubadlali be-elite kwimidlalo yezemidlalo. Unyango oluqhelekileyo unyango lwe-diserative disad disease lubandakanya inkqubo ye-fusion. Kukho abanye oogqirha abenza ukutshintsha i-disc ngaphandle kokuba kusetyenziswe i-disc esikhundleni kwi-athlete ye-elite.
Spondylolysis
I-Spondylolysis iyingozi yokusetyenziswa ngokuphindaphindiweyo kwithambo le-vertebrae ye-lumbar spine. Le meko ivela njengesiphumo sokuphindaphindiweyo kwe-microtrauma, kwaye ibangela ukuphazamiseka kwengcinezelo yenxalenye ye-vertebrae ebizwa ngokuba yi-pars interarticularis. Ukuba i-spondylolysis iyenzeka kwicala lokunene nelincinane lekhola yomgcini, imeko ekhokelela ekungazinzi kwe-vertebrae, ebizwa ngokuba yi- spondylolisthesis , inokwenzeka.
I-Spondylolysis ixhaphake kakhulu kwimidlalo ethile, kubandakanya i-gymnastics, i-diving, i-fight, kunye nokuphakama kwesisindo. Nangona iyakwenzeka kubadlali abancinci kwezinye iimidlalo, kuxhaphake kakhulu kwimisebenzi ekhankanywe ngasentla. Ngokuqhelekileyo, ukuphazamiseka kwengcinezelo ye-pars interarticularis kwenzeka ebusheni, kwaye emva koko kuyaba ngumqondiso emva koko. Ngokuqhelekileyo, xa amanqanaba omsebenzi anyuselwa esikolweni esiphakeme okanye i-collegiate athletics, okanye nangemva koko, i-spondylolysis iba nempawu ngakumbi. Kungenzeka ukuba kubekho iminyaka elishumi okanye ngaphezulu, kodwa kuba yingxaki xa amanqanaba omsebenzi ekhuphuka kwi-athlete ekupheleni kweminyaka elishumi okanye i-20.
Uphawu oluqhelekileyo lwe-spondylolysis yintlungu enxulumene nomsebenzi. Xa imeko ebizwa ngokuba yi-spondylolisthesis iyenzeka, kuqheleke ngakumbi ukuba neempawu zesibindi ezibangele ubuhlungu, ukuphazamiseka, kunye nobuthakathaka behla emlenzeni. Ukuxilongwa ngamanye amaxesha kungenziwa nge-x-ray, kodwa ngamanye amaxesha ukuphazamiseka kwengqondo kunokubonakala kuphela kwi-CT scan okanye i-MRI. Iimvavanyo ze-CT nazo ziyanceda xa kuhlolwa ukuphilisa ukuphazamiseka kwengxaki emgodini.
Unyango luvame ukuqala ngokuguqulwa komsebenzi kunye neyonyango. Ukuba kunqunywe ukuba ukulimala okwenzeka kungekudala, kwaye kungekhona ukuphazamiseka kokulimala komdala, abanye oogqirha baya kukhetha ukumbamba umdlali ukuze bazame ukuvumela ukuphulukiswa kwethambo. Kule meko apho ukulimala kubanjwe kwisigaba esibucayi, izinga lokuphilisa le-spondylolysis lingafikelela kuma-90 ekhulwini. Ukuba ukulimala kungasigxina, amathuba okuphulukiswa ngokukhawuleza aphantsi, nangona i-brace igugile.
Njengoko kubonisiwe, uninzi lwabadlali bazinokuphucula ukungenelela kokungenazibonelelo. Kuphela emva kokuvavanywa kweenyanga ezili-6 ezincinci zonyango olungenakunyango kufuneka kukho naluphi na uhlobo lokungenelela ngoncedo oluza kuqwalaselwa. Izinyango zonyango zonyango ziyahlukahluka ngokuxhomekeka kwimeko yokulimala kwethambo. Ukuba ithe ithambo lidibene kakuhle, ke ukulungiswa kokuphazamiseka kwengcinezelo kunokuqwalaselwa. Ukuba ukuphazamiseka kwengcinezelo kuye kwaholela ekutshintsheni kwe-spinalyllist (spondylolisthesis), ngoko utyando lwe-lumbar ukuxilongwa luya kuba yinto eqhelekileyo yokonyango.
Ubuhlungu Bentlungu
Imisipha yamathambo kunye nemigudu ye-ligament yindawo eqhelekileyo yintlungu emva, kubandakanywa nabantu bezemidlalo. Nangona ezi nzakala zingabangeli iingxaki zengqungquthela, ziyakubangela ukukhubazeka okukhulu kunye nobunzima kunye nemigudu yezemidlalo.
Ukwenza ukuxilongwa kweentlungu ze-muscular kubuhlungu ngokuphumelelayo ngokuhlola isigulane. Iintlungu ezisezantsi zentlungu ayihambisani neempawu ezifanayo njengenye yeengxaki ezikhankanywe ngasentla. Abadlali bavame ukukhalaza ngeempawu ezibandakanya ukuxhamla kwemisipha, ukuva, ukungazinzi, kunye nokukhathazeka okunzima ukunciphisa.
Ngokuqhelekileyo izifundo zengcamango ezifana ne-ray-ray okanye i-MRI ziyanceda, kwaye kwiimeko ezininzi, ukufumana ezi zifundo kunokukwenza nje ukuba kuluxakeke loo meko. "Izinto ezingaqhelekanga" zifunyenwe kwi-MRIs, kodwa azinakunxulumene nomthombo wokungahambi kakuhle, kwaye ukufumana izifundo ngamanye amaxesha zidibanisa imeko kwaye zikhokelela ekulibazisekeni kwonyango olufanelekileyo ngakumbi ngelixa kuqhutywe ukuxilongwa.
Ukunyangwa kweentlungu ze-back muscle kufezekiswe ngokubambisana kwangaphambili, ukunyakaza okunyamekileyo kwintlambo ye-lumbar, kunye nemizamo yokwandisa amandla angundoqo kunye ne-lumbar biomechanics. Iingcali zenyama ziyakunceda, njengabaqeqeshi bezemidlalo, abaqeqeshi bamandla kunye nabaqeqeshi bezemidlalo. Abadlali abaninzi, ngokukodwa abadlali abasemncinci, abazi ukuba baxoxisane nale miba kunye nabaqeqeshi babo nabaqeqeshi, xa unxibelelwano olufanelekileyo lunokuqinisekisa ukuba abagijimi abaneengxaki zangasemva banokulawulwa kunye nokuguqulwa okulula.
ILizwi
Kukho inani lezinto ezinokubangela iintlungu ezisezantsi ezinokubangelwa ziziingxaki zentambo. Nangona iimeko zengxowanxu zengqumbo zingakhuthaza kakhulu umdlali kwaye zingabangela uxhalabisayo malunga nokukwazi ukubuyela kwimidlalo, inyaniso kukuba abaninzi abadlali baya kubuya babuyele emsebenzini wabo opheleleyo.
Ukongezelela, unyango oluphambili luyodwa, ngaphandle komthetho, unyango lweemeko ezininzi zengqungquthela kwiimbaleki. Kuyinto inqabileyo ukuba umdlali we-elite uza kufuna ukuhlinzwa ngenxa yesimo somgudu, kwaye xa besenza kukho ithuba elihle lokuba babuyele kwimidlalo. Ukusebenza nabagqirha, abaqeqeshi, nabaqeqeshi, nokuqinisekisa ukuba bonke babambisana nomgqirha kunye nogijimi, baya kunceda ukubuyela kumdlali kumdlalo wabo ngokukhawuleza.
> Imithombo:
> Hsu WK, uJenkins TJ. "Ulawulo lweemeko zeLumbar kwi-Athiterethi ye-Elite" J Am Acad Orthop Surg. 2017 Julayi; 25 (7): 489-498.