Ukulwa Ne-Ankle Injury? Zama Lonyango
Ngokuqhelekileyo isetyenziswe kwi-yoga kunye nokuqeqeshwa kwezemidlalo, ibhodi ye-wobble (ebizwa ngokuba yi-bhal balance) ingaba sisixhobo esihle kakhulu sokuvuselela kwi- splin . I-Ankle sprains yalimala kwiigaments ezijikeleze umdibaniselwano. Xa izigulane zonakaliswe, izigulana ziyakhala isikhalazo sokuthi iinyawo zibuhlungu kwaye zivakalelwa zizinzile.
Ibhodi eguguzelayo inceda njani?
Iibhodi zeWobble zisebenzela ukuhlaziya i-ankle elimele ngeendlela ezininzi:
- Ukuphucula uluhlu lwezindululo
Ama-ankles alambileyo athambekele ekubeni ngama-ankle aqinile-ingxaki enokubangela ukulimala kwakhona. Ibhodi egobayo iya kusebenza i-ankle yakho ukuba ihambe kuzo zonke iziganeko kwaye uncede ukugcina isithuthi esivumeleneyo. Iimpawu ze-Ankle azigcini nje kwaye ziphantsi, kodwa zibandakanya ukuhamba kwimizila kunye nokujikeleza. Ibhodi edibanisa inokukunceda ukujolisa zonke ezi ntshukumo. - Ukuphucula amandla e-angle
Emva kokulimala kwesikhumba, izihlunu ezijikeleze i-ankle ziba buthathaka. Oku kunokukhokelela ekubandezelekeni kwintlungu engapheliyo kwaye mhlawumbi kunokulimala ngokudibeneyo. Njengoko ngokuhamba, ukunyuka okulula kunye nokuhla kwe-ankle akujolise kuzo zonke iintlobo ezahlukahlukeneyo kunye neetoni ezizungeze idibeneyo. Ibhodi edibanisa inokukunceda ekubhekiselele eminye imisebenzi yokubambisana. - Ukuphucula umgangatho wendawo
Ukwaziswa kukukwazi komzimba wakho ukunika ingxelo kwingqondo. Emva kwe-ankle sprain, ubungqina bendawo yokudibanisa buyonakaliswa, okukhokelela kwiingxaki zokulawula ukuhamba kwe-ankle. Ibhodi yokulinganisa inokukunceda 'ukuqeqesha' kunye nokuqeqesha umzimba wakho ukukhusela ukulimala kwangomso. Abantu abanokuzimelela ngokufanelekileyo kokubambisana banako ukuvumelanisa nezikhundla ezingalindelekanga, ezingalindelekanga zendibano ngaphandle kwesikiti esinikezela ngokupheleleyo.
Uninzi lwamagqabi alufumana ngokukhawuleza ngokukhawuleza ngamanyathelo angonyango, kodwa ukuba unenkathazo, cinga ukusebenzisa ibhodi yebhodi ukuze uncedise ukuhlaziya idibeneyo. Ingxaki yokulimala kweenqanawa yesikhumba kukuba umonakalo wegigaments iyakwandisa amathuba okuba kubekho ukulimala ngaphantsi komgwaqo.
Ngako oko, abantu abaneentsimbi enye, banako ukufumana enye into. Abantu abanesithathu banokubakho ukulimala, njalo njalo ... ngenxa yesi sizathu, kubalulekile ukuba abantu abathintela i-ankle zabo bathathe amanyathelo okukhusela ukulimala kwithuba elizayo kwi-joint.