Inani elinyukayo labantu bobudala beliphulaphule isiluleko sokufumana zonke izibonelelo zempilo kufuneka zinikeze. Kodwa ukulimala kwezemidlalo kungaba yintlawulo oyihlawulayo, ingakumbi ukuba uyayiphatha okanye awuqeqeshi okanye ufudumeze.
Ngethamsanqa, amaninzi amanxeba ezemidlalo angaphathwa ngempumelelo, kwaye abaninzi abantu abahluphekileyo bangakwazi ukubuyela kumgangatho owanelisayo wokwenza umsebenzi emva kokulimala. Kulungile, amaninzi amaninzi ezemidlalo anokuthintelwa ukuba uthathe amanyathelo okulondoloza.
Olunye ukulimala kwezemidlalo kubangelwa yingozi; abanye bangenxa yokuba:
- zoqeqesho ezimbi
- izixhobo ezingafanelekanga
- ukungabikho kwemeko
- i-warmup engenayo kwaye ilula
Ziyingozi Kangakanani Kwezemidlalo?
Ixesha lokulimala kwezemidlalo, ngomqondo ogqithiseleyo, lithetha iintlobo zokulimala ezithandwa kakhulu ngexesha lezemidlalo okanye ukuzivocavoca.
Nangona nantoni nayiphi na inxalenye yomzimba wakho inokulimala ngexesha lemidlalo okanye umzimba, ixesha eliqhelekileyo ligcinwe ukulimala okubandakanya inkqubo ye- musculoskeletal , equka imisipha, amathambo kunye nezicubu ezinxulumene ne-cartilage. Ingqondo yobuhlungu kunye nokulimala kwentambo yomgogodla ayinqabile ngexesha lemidlalo okanye uqeqesho.
Iindidi eziqhelekileyo zokulimala kwezemidlalo
- imisipha kunye neengxaki
- iinyembezi zeemigamente ezidibanisa
- iinyembezi zeetoni ezixhasa amajoyina kwaye zivumela ukuba zihambe
- zidibanisa
- amathambo aphukile, kuquka i-vertebrae
Ukulimala Knee kwiMidlalo kunye nokuzivocavoca
Ngenxa yesakhiwo sayo esiyinkimbinkimbi kunye nobukhulu bokuthwala ubunzima, idolo liyinxalenye ebalulekileyo yokulimala. Unyaka ngamnye, abantu abangaphezu kwezigidi ezingama-5.5 bavakatyelela oogqirha bamazinyo ngeengxaki zamadolo.
Ukulimala kwamathambo kunokuqala ukusuka kumncinci ukuya kunzima. Eminye yeengxaki ezincinci, kodwa zibuhlungu kwaye zisebenza, iingxaki zamadolo zi:
- idolo lomgijimi (intlungu okanye ububele besondele okanye ngaphantsi kwebhokisi legolo phambi okanye kwicala legolo)
- isotibial band syndrome (intlungu ehlangothini langaphandle lamadolo)
- i-tendinitis , ebizwa nangokuthi i-tendinosis (ephawulwe ngokutshabalalisa ngaphakathi kwetoni, ngokuqhelekileyo apho ijoyina ithambo)
Ukulimala Knee Kwemali
Ukulimala okungakumbi kubandakanya ukutyhulwa kwethambo okanye ukulimala kwi-cartilage okanye ligaments. Kukho ezimbini iintlobo ze-cartilage emadolweni. Enye i-meniscus, idiski enemihlathi eyenza ukutshiswa phakathi kwethanga (femur) kunye namathambo omlenze omzantsi (tibia kunye ne-fibula). Enye enye ingubo yokugubungela (okanye i-articular). Ihlanganisa iziphelo zamathambo apho zidibana nazo, zivumela ukuba zidibene. Iimbindi ezine ezinkulu ezixhasa amadolo zi:
- I-ACL)
- i-cruciate ligament (PCL)
- i-collateral ligament (MCL)
- i-collateral ligament (LCL)
Isizathu Sokulimala Knee
Ukulimala kwe-Knee kunokubangelwa ukuqhutyelwa okanye ukuguquka kwamadolo; ukusuka ekuhlaleni okungafanelekanga emva kokungena; okanye ekusebenzeni kanzima, kakhulu, okanye ngaphandle kwe-warmup efanelekileyo.
Iibhulovu, i-Sprains kunye neeNtle
Ukuphazamiseka, okanye ukuphazamiseka kwemisipha, kunokubangelwa ukuwa okanye ukudibanisa nomhlaba onzima, isiqwenga sezixhobo, okanye omnye umdlali ngelixa uthatha inxaxheba kwimidlalo. Isiphumo sokuphazamiseka xa iifiber ze-muscle kunye nezicubu ezixhamlayo zichithwa; Imithambo yegazi eqhekekileyo ingabangela ubukeka blu bluish. Eninzi imivimbo yinto encinci, kodwa ezinye zingenza umonakalo omkhulu kunye neengxaki.
Utywala
I-sprain ilula okanye ikhwebu ye-ligament, ibhanti yamathambo afanelekileyo ahlangene nokuphela kwethambo elinye nelinye. Iipraya zibangelwa yintlungu efana nokuwa okanye ukuvuthela umzimba odibanisa ukudibanisa kwisimo kwaye, kwimeko embi, aphule iigamente ezixhasayo. Iipraya zinokuqala ukusuka kwisidanga sokuqala (i-ligament eselula). Iindawo zomzimba osengozini kakhulu ekuhlaleni zi:
- iinyawo
- ngamadolo
- izibonda
Iimpawu ze-sprain ziquka ukuhluka kwesantya okanye intlungu; ukutyumza; ukuvutha; ukuvuvukala; ukungakwazi ukuhambisa isalathiso okanye inxalenye; okanye ukudibana kunye, ukuxhamla, okanye ukungazinzi.
Iintlanzi
Uxinzelelo luyi-twist, idonsa, okanye ikhwebu ye-muscle okanye i-tendon, intambo yeethambo ezixhambileyo kunye nesithambo. Ingozi eyingozi, engabandakanyeki ephumela ekugqibeleni okanye ekuqhankeni. Iimpawu zoxinzelelo ziquka:
- intlungu
- i-spasm muscle
- ukulahlekelwa kwamandla
Nangona kunzima ukuchazela umahluko phakathi koxinzelelo obumnene nolungqinelanayo, iintlobo ezinzima ezingaphathwa kakubi zingenza umonakalo kunye nokulahleka komsebenzi.
Iqumrhu leSyndromes: I-Acute vs. Exerctional
Kwiindawo ezininzi zomzimba, izihlunu (kunye neentsholongwane kunye nemithambo yegazi ehamba kunye kunye nabo) zifakwe "kwigumbi" elenziwe ngumlenze onzima ogama linguFascia. Xa izihlunu zivuvukala, ziyakwazi ukuzalisa igumbi ukuba libe namandla, kubangele ukuphazamiseka kwemizwa kunye nemithambo yegazi kwakunye nomonakalo kwimisipha ngokwabo. Isimo esibuhlungu esibangelwayo sibizwa ngokuba yi-compartment syndrome.
I-Compute Compartment Syndrome
Isifo segumbi singabangela ukulimala kowesinye isikhathi (i-compute syndrome), njengale:
- kwithambo elaphukileyo
- ukusuka kumlenze onzima entanyeni
- ngokubetha ngokuphindaphindiweyo (kuxhomekeke kwimidlalo)
Igumbi eliKhuselekileyo eliSigxina
Isifo segumbi sinokubangelwa ngokusetyenziswa kakubi ( isifo esingapheliyo segciwane lesigumbi ), esinokuthi senzeke, umzekelo, ekusebenzeni kude.
Shin Splints
Nangona igama elithi "ubuqhaqho obunzima" lisetyenziswe ngokubanzi ukuchaza nayiphi na intlungu yomlenze ehambelana nokuzivocavoca, eli gama libhekisela kwiintlungu kunye ne-tibia okanye ithambo lesifuba, ithambo elikhulu elingaphambi komlenze ophantsi. Le ntlungu ingavela ngaphambili ngaphandle kwenxalenye yomlenze ophantsi, kubandakanywa:
- inyawo kunye neenyawo (ububanzi be-shin)
- umda wangaphakathi wethambo apho uhlangana khona nezihlunu zethole
Izinto Zengozi KwiShin Splints
Iingqungquthela zeShin ziyabonwa ngokukodwa kubagijimi, ngokukodwa abo baqala inkqubo eqhubayo. Imiba yengozi yeengqungquthela ze-shin ziquka:
- Ukusetyenziswa kakubi okanye ukungalunganga komlenze ophantsi
- Ukwelula okungafanelekileyo, ukufudumala, okanye ukusetyenziswa kobugcisa
- u qeqesho; egijima okanye eqaqa kwiindawo ezinzima
- eqhuba ngezicathulo ezingenayo inkxaso eyaneleyo
Ezi nzakala zidla ngokuqhagamshelana neenyawo ezipalileyo (eziphambili).
Achilles Tendon Kalisa
Ukwelula, ukulila, okanye ukucaphukisa kwi-tendon edibanisa i-calf muscle emva kwesithende, ukulimala kwe-tendon kungenziwa ngokukhawuleza kwaye kunzima ukuba baye bazisa ukuhlawula abadlali bebhola ekhatywayo.
Tendinitis
Isizathu esona siqhelekileyo se- Achilles iindlebe zezinyembezi sinengxaki ebizwa ngokuba yi-tendinitis, imeko ekhubazayo ebangelwa ukuguga okanye ukusetyenziswa ngokweqile. Xa ithenda ithathaka, ingcinezelo ingabangela ukuba iphele.
Achilles Tendon Ukukhusela Ukulimala
Ukulimala kwetonyon ngokuqhelekileyo kuqhelekileyo kuma-middle-age "amaviki eveki" angaqhelekanga okanye angathathi ixesha rhoqo okanye athathe ixesha lokulula kakuhle phambi komsebenzi. Phakathi kwabadlali bezemidlalo, amaninzi amanxeba e-Achilles kubonakala ukuba ayenzeka ngokukhawuleza, ukuphwela imidlalo njengobhola bebhola kunye nebhoksikidi, kwaye phantse ukuphela komncintiswano wexesha kumdlali.
I-Bone Fractures: I-Fractures eqhelekileyo ne-Stress Fractures
Ukuphuka kukuphuka kwithambo enokuthi yenzeke ngokukhawuleza, ukulimala kwexesha elilodwa kwithambo (ukuphuka kwamanzi) okanye ukuxinezeleka ngokuphindaphindiweyo ukuya kwithambo ngokuhamba kwesikhathi (ukuphuka komzimba).
Izahlulo eziqhelekileyo
Ukuqhekeka okuqhelekileyo kunokuba kube lula (ukucoceka okucocekileyo kunye nomonakalo omncinci kumathambo ajikelezileyo) okanye umxube (ikhefu apho ithambo libhoboza isikhumba ngokungenakonakala kumathambo ajikelezileyo). Uninzi lwezinto eziqhekezayo zikhuseleko. Lowo ophuka ulusu unobungozi ngakumbi kuba kukho umngcipheko omkhulu wokusuleleka.
Uxinzelelo lweeFractures
Ukunyuka kwengcinezelo kuvela kakhulu kwiinyawo nasemilenzeni kwaye kuyaqhelekileyo kwimidlalo efuna impembelelo ephindaphindayo, kwimidlalo yokudlala / ukuxhamla njenge-gymnastics okanye umkhondo kunye nensimu. Ukugijima kubangela amandla amabini ukuya kwethathu ngamaxesha omzimba womzimba kwizitho ezingaphantsi. Uphawu oluqhelekileyo lwexinzelelo lokuxinwa kwengxaki lubuhlungu kwisiza esibuhlungu ngokusebenza ngokunyaniseka. Ububele kunye nokuvuvukala kudla ngokuhamba nentlungu.
Ukuhanjiswa: Ukuchithwa okuqhelekileyo okudibeneyo
Xa amathambo amabini ahlanganisene ukuze enze umdibaniselwano ahlukane, idibeneyo ichazwa njengokutshintshwa. Imidlalo yokudibanisa njengobhola bebhola kunye nebhokballball, kunye nemidlalo echaphazelekayo kunye nezemidlalo ezingabangela ukunweba okanye ukuwa ngokugqithiseleyo, kubangele uninzi lwentlalo.
Ukufuduswa Kufuneka Unyango Lonyango
Idibaniselwano edibeneyo yimeko yongxamisekileyo efuna unyango. Amalungu amaninzi amaninzi angasuswa kuwo athile amanyathelo. Ngaphandle kwezi ngxube, i-joint jointly dislocated is shoulder. Ukutshintshwa kwamadolo, amaqabunga, kunye neendwangu ziqhelekanga.
Ukulimala kweBrain Injury kunye neNtshonalanga yokuCala
Ukulimala kwengqondo ebuhlungu (TBI) kwenzeka xa ukuhlaselwa ngokukhawuleza kwintloko kubangela ukulimala kwengqondo. Ukulimala okuvaliweyo kwenzeka xa intloko ngokukhawuleza ixabela into, kodwa into ayifuni kwiqhekeza. Inzakalo echaphazelekayo yenzeka xa into ehlaba igaqa kwaye ingena kwiingcuba zengqondo. Zininzi iintlobo zokulimala okuphazamisayo zingathintela intloko kunye nengqondo.
- Ukuphulwa kwekhayi kwenzeka xa ithambo lekhayi lidilika okanye liphula.
- Ukuqhaqhazeka kwekhayi ephazamisekileyo kwenzeka xa iziqwenga zekhanga eliphukile zifakela kwiisisongo zobuchopho. Oku kunokubangela ukutyumza kweengxube zeengqondo, ezibizwa ngokuba ngumngcipheko.
- Umngcipheko usenokwenzeka xa ushukunyiswa ngongoma ngaphakathi kwintloko.
Umonakalo kwisitya esikhulu segazi ngaphakathi kwentloko sinokubangela i-hematoma okanye igazi elininzi okanye lijikeleze ingqondo. Ubunzima be-TBI bunokuluhlula ukusuka kwingqungquthela enobunzima ukuya kwiimeko ezigqithisileyo okanye kufana nokufa.
Ukulimala Kwintambo Yobuncwane
Ukulimala kwentambo yomgudu (SCI) eyenzekayo xa isiganeko esibuhlungu sibangela umonakalo kwiiseli kwintambo yomgogodla okanye ukukhupha amaphecana enobungozi obuthathela uphawu kunye nomgca wesipelini. Iindidi eziqhelekileyo zokulimala komnxeba ziquka:
- ukudibanisa (ukutyumza kwentambo yomthambo)
- ukunyanzeliswa (kubangelwa uxinzelelo kumgca wesipelini)
Ezinye iintlobo zokulimala kwentambo yomgogodla zibandakanya ukugqithisa (ukucima okanye ukudiliza iimbilini zentsholongwane) kunye ne-central cord syndrome (umonakalo othile kummandla womlomo wesibeletho).
Yintoni eyahlukileyo phakathi koKhuseleko oluPhezulu kunye nokuSigxina?
Ukulimala ngokukrakra, njengentsimbi ehlanjulweyo, ehlanjululwayo , okanye isandla esaphukileyo , kwenzeka ngokukhawuleza ngexesha lomsebenzi. Iimpawu zengozi embi zibandakanya:
- intlungu ephawuleza
- ukuvuvukala
- ukungakwazi ukubeka isisindo kwisigxina esisezantsi
- Ukunyamekela kakhulu kwisigxina esingaphezulu
- ukungakwazi ukuhambisa intsebenziswano ngokusebenzisa uluhlu olupheleleyo lokunyakaza
- ubuthathaka obukhulu
- ukutshintshwa okubonakalayo / ukuphuka kwethambo
Ukulimala okungapheliyo
Ukulimala okungasigxina kubangelwa kukusebenzisa ummandla omnye komzimba xa udlala umdlalo okanye usebenzise ixesha elide. Izibonakaliso zokulimala okungapheli ziquka:
- intlungu xa wenza imisebenzi
- ukuthungula xa kuphumla
- ukuvuvukala
Yintoni endiyenzayo ukuba Ndiyenze Ukuba Ndibe Nengozi?
Ingaba ukulimala kunzima okanye kungapheliyo, akusayi kuba nesizathu esihle sokuzama "ukuqhuba" intlungu yokulimala. Xa unentlungu evela kwintlangano ethile okanye umsebenzi, STOP! Ukuqhubeka nomsebenzi kubangele ukulimaza.
Olunye ukulimala lufuna unyango olukhawulezileyo, kanti abanye banokuzithobela.
Nini Ukufuna Unyango Lonyango
Ufanele ubizele ingcali yezempilo ukuba:
- ukulimala kubangelwa ubuhlungu obukhulu, ukuvuvukala, okanye ukuguquka
- awukwazi ukunyamezela ubunzima kwindawo
- intlungu okanye ukugqithisa ukuxhwaleka kwexesha elidala kuhamba kunye nokunyuka okanye ukungazinzi
Ukuba awunayo nayiphi na impawu engentla, mhlawumbi ukhuselekile ukuphatha ukulimala ekhaya, ubuncinane ekuqaleni. Ukuba intlungu okanye ezinye iimpawu ziba nzima, kukulungele ukujonga ngogqirha wakho.
> Umthombo:
> Upapasho lwe-NIH No. 04-5278