Iimbangela eziqhelekileyo kunye unyango lweentlungu ezivela kwi-Achilles tendonitis
Sibanzi
I-Achilles Tendonitis (i-Tendinitis) yenzakala ngokukhawuleza kubagijimi kunye nabanye abagijimi abadlala imidlalo efuna amaninzi e-mileage, ngokukodwa bayeke kwaye baqale ukuqhuba ngexesha lemidlalo. Ukuxinzelela okuphindaphindiweyo kokusebenza, kunye nokunyuka kwengxabano kwi-tendon kunokukhokelela ekuvukeleni kunye nentlungu emva kwexesha.
Yintoni i-Achille Tendon?
Ithenda ye-Achilles yiyona ntlanzi enkulu kunazo zonke kwaye inobungozi kakhulu emzimbeni.
Ijoyina i-gastrocnemius (ithole) kunye nemisipha yodwa yomlenze ongezantsi ukuya kwisithende seenyawo. I- gastrocnemius muscle iwela emadolweni, i-ankle, kunye namacandelo angaphantsi kwaye kunokudala uxinzelelo kunye nokuxhatshazwa kwi-Achilles 'tendon . Iitendon zinamandla kakhulu, kodwa aziguquguquki kangako ukwenzela ukuba zikwazi ukululaka nje ngaphambi kokuba zihluthe kwaye zityhuke okanye zitshathise (intlungu epheleleyo).
Iimpawu
I-tendonitis ye-Achilles ingafika ngokuthe ngcembe okanye ngokukhawuleza. Iimpawu ezintle ziyanzima ukuzihoxisa, kwaye ziquka intlungu kumqolo we-ankle kunye nje kwesithende esiza ngokukhawuleza kwiintsuku ezimbalwa. Yandisa ngexesha lokuzilolonga (ngokukodwa ukusebenza). Ngokuqhelekileyo kunesicatshulwa esithile esithile okanye ukhathazeka okwenyukayo xa kukho.
I-tendonitis yama-Achilles engapheliyo ihlala iphuma kwi-tendonitis enobuhlungu ehluleka ukuphilisa kakuhle. Kubalulekile ukuba uhlale unobungozi obukhulu bokulimala ngaphambi kokuba ubuyele kwimidlalo ephezulu.
Abadlali ababuyele ngokukhawuleza okanye benze ingozi enkulu ukuguqulwa kwexesha elifutshane kwiingozi ezide.
Kwezinye iimeko, i-tendonitis ihamba ngokuthe ngcembe kwaye iyanda ngakumbi kwiiveki okanye kwiinyanga. Olu hlobo lentlungu luhlala lubi nakusasa ngokuvuka nokunyuka njengoko ufudumala kwaye ulula i-tendon.
Isimo esingapheliyo sinokubangela ukuba amaqabunga amancinci amancinci aphuhlise kwi-tendon. Ukuba ubeka isandla sakho phezu kwe-Achilles unokuba uzive unobuncwane obuncinane.
Izizathu
I-tendonitis ye-Achilles yingozi engapheliyo eyenzeka ngokukodwa ngokusetyenziswa kakubi. Kuqala ukuza ngokukhawuleza ixesha elide de intlungu ihlale iqhubeka kwaye umsebenzi okanye umsebenzi obuhlungu kakhulu ukuqhubeka. Isizathu esikhulu se-Achilles tendonitis esingapheliyo siyayinaki impawu esilumkiso kunye neentlungu. Ukuba i-Achilles 'tendon ibuhlungu okanye i-aches, kufuneka uyihlawule kwaye uyiphumle ngokukhawuleza.
Olunye ugalelo olukhulu ekuphuhliseni i-Achilles tendonitis kukungabikho kokuguquguquka kwimizimba yamathole, okwenza ukuba imisipha ibe mfutshane eyenza ukuxhatshazwa kwetoni. Ukusetyenziswa ngokugqithisileyo kunokuba negalelo kwi-Achilles tendonitis njengokuba kunokunyuka ngokukhawuleza kokuqeqeshwa kwee-mileage, intaba ehambayo okanye ininzi yokukhawuleza. I-tendon ye-Achilles inegazi elincinci lokunikezelwa kwegazi, okwenza le nzakala ithinte ukuphulukisa. Ukuqaphela kwangaphambili nayiphi na ingxabano, i-aches okanye i-tenderness iyona nto ibaluleke kakhulu ekuphatheni ukulimala kwetone.
Unyango
Kwisibonakaliso sokuqala se-Achilles ubuhlungu besithonti, uthinte umva kwaye unciphise uqeqesho lwakho. Yeka uqeqesho lwezantya kunye nentaba ehambayo, kwaye uqale ithole elilulayo elululwe emva kokuzivocavoca xa i-muscle kunye ne-tendon zihlala zifudumele kwaye ziguquguquka.
I-ice-post yovavanyo ingasinceda. Qaphela ukuba ugweme ukunweba ngokugqithiseleyo oku kunokunyusa ingxaki. Ukuqiniswa kwesilwanyana sinokukunciphisa uxinzelelo kwi-Achilles 'tendon. Inyuko iphakamisa, kunye nokulinganisa kwizwane zakho, kwaye udonga oludongeni luncedo.
Akuyimfuneko ukumisa umsebenzi ngokupheleleyo (unokuqwalasela ukuqeqeshwa komnqamlezo) ngokungakhathaliseki ukuba ugxininisa ukunyameka kwemisipha nokunciphisa umsebenzi ngokufanelekileyo.
Thintelo
Ukwazisa
- I-Achilles Tendon I-Stretch-lo lulo lwesiseko esisisiseko ukujolisa ithenda ngokwayo.
- I-Strech-It's alwasy inceda ukunweba ithole ngaphezu kwethenda.
- I-Plantar Fascia Uluhlu - Ukugcina ezinye izinto eziguquguqukayo kunye nezantsi kweenyawo, kunokuphucula impilo ye-tendon yezempilo.
Ukuqinisa
Ezinye iingcali zikholelwa ukuba ukuqiniswa kwe-Achilles, i-gastrocnemius, kunye nezihlunu zodwa kunokunciphisa ingozi ye-Achilles itheonitis ne-calf strain