Indlela yokuPhatha iMiscle eqhutywe

Umxube we-muscle, obizwa ngokuba yi-muscular pulled, uyenzeka xa i-muscle iselulele kakhulu, kwaye iinyembezi ezincinci zivela ngaphakathi kweemfayili ze-muscle. Iimpawu eziqhelekileyo zomzimba zibandakanya iminyango yokutsalwa , iintlobo ze-groin kunye ne- calf strains . Izimpawu eziqhelekileyo zolu hlobo lokulimala zibandakanya intlungu, isistim se-muscle, ukuvuvukala, ukunyunyuzwa, nokuhamba ngokukhawuleza. Ngokuqhelekileyo umgijimi uya kuziva ngokukhawuleza okanye ekuthintela uvakalelo kwi-muscle, kwaye ke akakwazi ukuqhubeka nemisebenzi yabo.

Ukuxhatshazwa kwemisipha kukuxhatshazwa ngobunzima:

• IBakala I: Ukukhathazeka kancinci, akakho ukukhubazeka kwaye kaninzi akawuthinteli umsebenzi.
• IBanga II: Ukungahambi kakuhle, kunokunciphisa amandla okwenza imisebenzi ephezulu. Unokuthi ukuvuvukala kunye nokutyumza okuhambelanayo.
• IBanga III: Ukulimala okukhulu okungabangela intlungu ebalulekileyo. Amaxesha amaninzi izigulane zikhalaza nge- spasm muscle , ukuvuvukala, kunye nokuqhekeka okukhulu.

Izikhokelo zokuPhatha iMiscle eqhutywe

Ukulimala kwamaninzi amaninzi kuya kuphulukisa ngamanyathelo amanyango alula, kodwa ukwenza amanyathelo okufanelekileyo, ngexesha elifanelekileyo, kunokubaluleka ekuqinisekiseni ukuphucula okukhawulezayo. Njengokuba kunobungozi obuninzi, kukho ukulinganisela phakathi kokwenza okuninzi, okanye kuncinane, emva kokulimala. Isixa somsebenzi oya kukwazi ukuwenza, kunye nexesha elifunekayo lokubuyisela, liya kutshintsha ngokuxhomekeka kobunzima bokulimala. Nazi ezinye izikhokelo zokukunceda ukuba uhambe ngendlela efanelekileyo.

1. Ukuphumla
   Ukuphumla kunconywa kwisigaba sokuqala sokuphucula, esihlala sisigxina kwiintsuku ezi-1 ukuya kwezi-5 kuxhomekeke kubukhulu bokulimala. Ukukhubazeka akuqhelekanga kwaye kuyingozi. Ukuchithwa kwempahla okanye ukuphosa kufuneka kugcinwe ngokugqithiseleyo ngugqirha wakho, njengoko oku kungakhokelela ekuzinzekeni kwemisipha.

1. Icebo
   Isicelo seqhwa sinceda ukunciphisa ukuvuvukala, ukuphuma kwegazi kunye nentlungu. Isicelo seqhwa sifanele siqalise ngokukhawuleza emva kokugcina i-pull muscle. Izicelo zeqhwa zenziwa rhoqo, kodwa akufanele zenziwe kwimizuzu engaphezu kwe-15 ngelo xesha.
2. Imithi echasayo
   Amachiza anqabileyo angakunceda ukunciphisa ukuvuvukala nokunciphisa iimpawu ezibuhlungu. La mayeza anemiphumo emibi, kwaye kufuneka uhlolisise ugqirha wakho ngaphambi kokuba uqale imishanguzo echasayo.
3. Enyanisekileyo
   Ukuqiniswa nokuqiniswa kuyakuncedo ekhatheni nasekukhuseleni ukulimala kwemisipha. Imisipha enamandla kwaye iguquguquke kakhulu ayinakwenzakaliswa.
4. Ukuqinisa
   Emva kokulimaza i-muscle, kubalulekile ukufumana amandla ngaphambi kokuba ubuyele kwimisebenzi yezemidlalo. Bobabini ukulimala ngokwawo kunye nexesha elilandelayo emva kokulimala kunokunciphisa amandla omzimba. Izisipha ezinamandla zingenakukwazi ukuqhubeka nokulimala.
5. Izicelo zokushisa
   Izifundo zeLebhu zibonise ukuba ukushisa kunokuchaphazela ukuqina komzimba. Ngokugcina umzimba kunye nezihlunu zifudumele, i-muscle ayinako ukugcina uhlobo lokulimala .
6. Gwema Ukukhathala Kwemisipha:
   Imisipha inceda ukufumana amandla, nokubuyisela amandla esisiphako kuya kunceda ukukhusela ukulimala kwakhona. Imisipha edinwayo inokulimala kakhulu. Abadlali bafanele baqaphele, ngokukodwa njengoko bexinekile, njengoko i-muscle iba yingozi kakhulu.

1. Ukufudumala Ngokufanelekileyo:
   Ukufudumala ngaphambi kokuncintisana kwezemidlalo okanye imidlalo kuya kunceda ukukhulula umsila kunye nokukhusela ukulimala. Ukuhlahlela kwimidlalo kunye nezihlunu ezinzima kunokukhokelela kwithuba elihle lokunciphisa imisipha.

Njengoko kubonisiwe, ezi zikhokelo ziya kuhluka ngoxinzelelo lobungozi. Iingcebiso ezilungileyo zokunika nayiphi na umdlali ozama ukubuyela kumsebenzi wezemidlalo akuyikugxila ekubuyiseleni kwimicimbi yezemidlalo ngokukhawuleza emva kokulimala. Kunoko, gxininisa kumanyathelo okuqala, kunye nenkqubela njengoko umzimba wakho uvumela. Ndisebenzisa umzekelo wokunyuka kwinqanaba: apho uphantsi komhlaba, gxininisa kwinqanaba lokuqala, kungekhona lokugqibela, kwaye njengoko uqhubeka, qhubeka ugibela!

_Imithombo:

_{Mair S, et al. Inendima yokukhathala kwiimeko ezinokubangela ukulimala komzimba. Am J Sports Med 1996,24: 137-43.}

_{U-Noonan TJ, noGarrett WE, "Ukuxhatshazwa kwesisundu: ukuxilongwa kunye nonyango" J. Am. Acad. IOrn. Ugqirha., Julayi 1999; 7: 262 - 269.}