Uqhutywe i-Hamstring? Indlela Uphiko Lwenyama Esebenza Ngomsebenzi Wokulimala Kwempahla
Imisipha ye-hamstring iqela leemisipha ezintathu ezisekupheleni kwethanga lakho. Iimisipha ezintathu zibizwa ngokuba yi-biceps femoris, i-semimembranosus, kunye ne-semitendinosus. Ezi zihlunu ezintathu zisebenza kunye ukuze ziguqe ngamadolo. Banokukunceda ekunweleni kwe-hip, intshukumo apho umlenze wakho nomlenze uhambela emzimbeni wakho.
Imisipha ye-hamstring yonke iphuma kwithambo ephantsi kweeplavis yakho ebizwa ngokuba yi-ischial tuberosity.
Iimisipha ke zihambe ngaphaya komlenze wakho. I-biceps ye-femoris muscle igxininisa edlule emadolweni kwi-lateral, okanye ngaphandle, inxalenye yomlenze wakho. I-semimembranosus kunye ne-semitendinosus zifakela kwi-medial, okanye ngaphakathi, kwimiba yodolo lakho ne-bone bone.
Ukulimala Okuqhelekileyo kwiMisundu yamaHamani
Inkathazo, enokuthi iyenzeka ngexesha lokuthatha inxaxheba kwezemidlalo, yinto ebangela ukulimala kwiintambo. Oku kunokubangela iinyembezi ezincinci okanye ezipheleleyo kwiimisipha okanye iintambo zezintambo. Ngamanye amaxesha, ukuphindaphinda ukuhamba ngexesha lokuhamba okanye ukuqhuba kunokubangela iingxaki zenkathazo.
Ukulimala kwiminyango ingabandakanywa iinyembezi kwiimisipha okanye iintambo ezibizwa ngokuba yimisipha . Ngamanye amaxesha ukuxubha kwenzeka kufuphi ne-tubicosity ischial ebangela ubuhlungu be-hip. Ngamanye amaxesha, iingxaki ezinqamlekileyo zivakalelwa kwiitonti kufuphi nebhokhwe kwaye zibonakalisa njengentlungu edolo.
Iimpawu kunye neMpawu zoKuHlulwa kweNdlela
Iimpawu eziqhelekileyo kunye neempawu zengozi yokuxhamla zibandakanya kodwa zingaphelelanga:
- Ubuhlungu kwimva yakho
- Ubuhlungu kwintsi yangaphakathi okanye yangaphandle yamadolo
- Ukunyamezela kunye nokushisa okwandayo emva kwethanga lakho
- Ukuhlambalaza okanye ukuguqulwa kwentshona emlenzeni wakho
- Ubunzima xa uguqa idolo okanye intlungu xa uguqa idolo
Ubuhlungu emlenzeni wakho nasemlenzeni ungabonakalisa iimpawu ezivela kumqolo wakho osezantsi .
Ngezinye iinkatha iingxaki ezinjenge- sciatica ziyakulinganisa ukulimala. Ukuba ubuhlungu bakho bezintlu buhamba kunye nokuqala kwangoku kwintlungu ephantsi , ungase ufumane i-sciatica kwaye ungabi yintambo.
Ukuba ukrokrela ukuba ulimaze iisifuba zakho, kufuneka udibane nodokotela wakho. Unokuhlola ukulimala kwakho kwaye uncede ukubonelela unyango olufanelekileyo kwimeko yakho.
Uncedo Lwenyango Lunjani?
Ukuba unobungozi obunzima, ugqirha wakho unokukubhalela kwipilisi yokwenyama ukukunceda ukuba uphinde uphinde usebenze ngokuqhelekileyo. Ukukhubazeka okuqhelekileyo okungahlolwayo ngumzimba wakho:
- Ukuhamba kwesindululo
- Amandla
- Gait
- Ukulingana
- Ubuhlungu
- Ukuzinza
Unyango lwakho luya kugxininisa ekulungiseni ukukhubazeka okufunyenweyo ngexesha lokuvavanya kwakho okokuqala kunye nomzimba wakho wenyama. Umgqirha wakho wenyama uza kusebenza kunye nawe ukuba ahlele isicwangciso sokunyamekela ukunyanga ukulimala kwakho ekuncedeni ukuba ubuyele emsebenzini oqhelekileyo.
Ingcali yakho yomzimba ingakhetha ukusebenzisa iindlela ezahlukeneyo zonyango njengenxalenye yokubuyiswa kwakho. Icebo ingasetyenziselwa ukulawula ukuvuvukala ngexesha lokuqala, okanye isigaba esichukumisayo, sokulimala kwakho. Ukushisa kungasetyenziselwa ukwandisa ukuhamba kwegazi kwindawo eyalimalayo kunye nokunceda ukuphucula ukunyaniseka kwezinto ezinobungozi.
Ngamanye amaxesha, iindlela zokwelapha ezinjenge- ultrasound zingasetyenziselwa ukunceda ukunikela ubushushu obunzulu kwindawo yokulimala. Ukukhuthazwa kombane njengeTENS kungasetyenziselwa ukulawula intlungu. Iseluleko kufuneka sisetyenziswe xa siphathwa ngale ndlela. Iziphumo ezininzi zibonisa ukuba unyango olunjenge-ultrasound okanye i-TENS lunikeza inzuzo encinane ekuphiliseni umzimba wonke. Qinisekisa ukuba uthetha nomgulana wakho wenyama ukuze uqonde ingqiqo emva kokusebenzisa unyango olunjalo, kwaye qi ni sekise ukuba usebenza ngokuthe ngqo ekuvuseleleni kwakho.
Ukuba i-muscle yakho okanye i-tendon ikhehliwe ngokukhawuleza, iishubhu ezibomvu ziye zaphuhliswa kwisayithi yokulimala.
Umgulana wakho womzimba angasebenzisa i- massage ebuninzi kunye nokukhuthaza ukulungisa isisindo esibuhlungu kunye nokuphucula umxube we-hamstring muscle okanye i-tendon. Ubunzima obuqhaqhaqhaqhaqhaqha phakathi kwethenda ye-hamstring kungadinga ukuhlinzwa ukulungisa. Ukuba uye wahlinzwa, i-massage tissue massage ingasetyenziselwa ukuphucula ukuhamba kwe- incision .
Ukuzilolonga okusebenzayo kuye kwangqina ukuba kunceda ukuphucula amandla kunye nokuguquguquka kwemigodi emva kokulimala. Isalathisi eselulayo sinokwenziwa, okanye unokwelula iintambo ngokuncediswa komnye umntu. Indlela yokuma i-hamstring iyindlela enye elula yokuphucula ukuguquguquka kweqela le-muscle.
Ukusetyenziswa kwamandla kungabandakanya ukuguqa kwamadolo ngenkathi ulele esiswini sakho kwaye uhlezi ngamaphethini emadolo nomshini wokusebenza. Ukuba awukwazi ukufikelela kumatshini, ungasebenzisa ibhendi yokuzivocavoca okanye i-tubing ecaleni lakho. Ibhuloho yebhola kunye nekhambo lokuguqa ngamadolo naloo msebenzi owenziweyo owenzayo ukuphucula amandla enqwelomoya.
Olunye uqeqesho olujolise kwibhalansi, ubunjani , kunye ne-plyometrics inokukunceda ukukuphinda uhambe ngokuqhelekileyo kunye nomsebenzi emva kokulimala. Qiniseka ukubonisana nogqirha wakho okanye umphathiswa wezonyango phambi kokuba uqalise nayiphina inkqubo yoqeqesho.
I-hamstrings iyinxalenye enkulu yezihlunu eziwela i-joint hip kunye nexolo kunye kwaye zibalulekile kumsebenzi oqhelekileyo ohambelana nokuhamba nokusebenza. Ukulimala kwezi zihlunu kunokubangela ukuba intlungu, intamo, okanye intlungu ibuhlungu. Ngokugcina i-hamstrings iguquguquke kwaye inamandla, unokukwazi ukukhawuleza ukufumana ukulimala kwintsimbi kunye nokuthintela iingxaki ezizayo kwiintambo zakho.