Iqabane le-ankle liyaziwa ngokusemthethweni njengelidibaniselwano. Yenziwe ngamathambo amathathu: i-tibia, i-fibula ne-talus exhaswa yimigamente eqinile. Njengoko ama-ankle axhasa ubunzima bomzimba wonke, ukulimala kweengxowa kuqhelekileyo. Unyaka ngamnye, izigulane ezimalunga nezigidi ezi-2 ziphathwa ngenxa yokulimala kweengqolowa. Sebenzisa le mithombo ukuze ufunde malunga ne-ankle anatomy, ukulimala, nokuvuselelwa.
I-Anatomy ye-Ankle
- AmaLigaments of the Ankle Joint : I-Ankle sprains iqulethe enye yezona zinto zixhaphake kakhulu. Ukuba uye waqinisa umgca we-ankle, ukwazi ukuba iziphi iigamentshi ezibandakanyekayo zinokunceda ekuqondeni kangcono ukulimala kwakho. Hlola indlela yakho yokufunda apha!
Ukulimala Okuqhelekileyo
- I-Ankle Sprain : Iziphumo ze-ankle ezityumbileyo xa iigaments zesalathisi se-ankle zisetyenzisiwe kwibala eliqhelekileyo. Oku kubangela ukuba iinyembezi ezinzima zikwazi ukuhluka phakathi kweemvumba ezincinci ukugqiba ukuphazamiseka kwegigament. Uninzi lweengqumbo zenzeke ngexesha lemicimbi yezemidlalo equka imisebenzi efana nokusebenza, ukuxuma okanye ukuhamba. Izimpawu zokuqala ze-ankle ezityhiweyo ziquka intlungu, ukunyamezela ukuthintela, ukuvuvukala, ukunyunyuza, ukungakwazi ukuhamba okanye ukuma, kunye nokuqina okuhlangeneyo .
- Achilles Tendonitis : I-tendon ye-Achilles yi-tendon enkulu esekelwe kwisithende. Yakhiwa ngokufakelwa kwenkomo yesifuba esitheleni sesithende. I-tendonitis ye-Achilles yingozi yokusetyenziswa ngokugqithiseleyo, eyenzeka xa ukusetyenziswa okuphindaphindiweyo kwesi sithoni kubangela iinyembezi ezincinci kuzo zonke izicubu. Imisebenzi eqhelekileyo / iimeko ezibangelwa kwi-Achilles tendonitis zibandakanya: ukugijima, ukuxumla, izihlunu ezincinci, kunye neenyawo ezinzulu .
- I-Arthritis : I-osteo kunye ne- rheumatoid arthritis inokuphazamisa ukudibanisa kweenyawo. Nangona ziphazamiseka ezahlukileyo, ngasinye sinokubangela ukuphazamiseka okukhulu kunye nentlungu ngexesha lomsebenzi kunye nokuphumla.
- Uxinzelelo lweengxaki : Ukuphazamiseka kwengxaki yinto enye yokulimala ngokweqile. Kuyenzeka xa izihlunu zinyamekile kwaye azikwazi ukufumana ukutshitshiswa okongeziweyo. Ekugqibeleni, imisipha ekhunileyo idlulisela ukugqithiswa kwengcinezelo kwisithambo ebangela ukuqubuka okuncane. Olu qhekeko luthiwa uxinzelelo lwexinzelelo.
Ku hlaziywa
Ukuphazamiseka kweengxowa kudinga inkqubo epheleleyo yokuvuselela kubandakanya ukuphumla, ukulula, nokuqiniswa ukuze kuphuluke ngokupheleleyo. Icandelo ngalinye lidlala indima ebalulekileyo ekubuyiseni umsebenzi emva kokulimala. Funda indlela yokubuyela kwinqanawa lakho.
- I-Ankle yoNcedo lokuqala : i-RICE yinto yokuqala yokuncedisa isetyenziselwa ukuphumla, i-Ice, Inkcenkcesho kunye nokuphakama. Yinyathelo lokuqala lokuthabatha emva kokulonda ukulimala kwesikhumba. Ukuhlanganiswa kwe-RICE kunceda ukunciphisa ukuvuvukala okwenzeka emva kokulimala kanzima. Kubalulekile ukuba ukhumbule ukuba kwangaphambili le nyango ifakwe endaweni, kusebenza ngakumbi.
- I-Ankle Ukuchonga Ukuzilolonga : Ukusalela kwangaphambili emva kokulonda ukulimala kwe-ankle yinyathelo ebalulekileyo kwinkqubo yokubuyisela. Ngexesha eliphumayo lokuphumla elifunekayo emva kokuxhatshazwa kwe-ankle, izihlunu ezijikeleze umdibaniso zivame ukufutshane kwaye zixinwe. Oku kubangela ukunyuka kwexabiso elikhoyo elingaphakathi komxhasi we-ankle. Ukuthintela ukulimala okungakumbi, kubalulekile ukuba uqalise ulwaphulo olunzima lwesikhumba sakho ngokukhawuleza xa uvunyiwe ngugqirha wakho.
- I-Ankle Ukuqinisa imiSebenzi : Amaqhosha aqinekileyo kubalulekile ekukhuseleni kunye nokubuyisela kwi-squares sprains, i-strains, kunye ne-fractures. Izihlunu ezinamandla zinceda ukuzinzisa i-ankle kunye nokukhusela iigaments kwingozi. Njengamaxesha onke kufuneka uxoxe nodokotela wakho ngaphambi kokuba uqalise nayiphi na irejimenti yokusetyenziswa.
- Ukulinganisela Ukuzivocavoca : Ukuphucula ibhalansi kunye nolwazi olufanelekileyo kungakunceda ufumane ukuzinza ekuhlanganyeleni kweengxowa zakho kwaye kukuncede ukukhusela iziganeko eziza kukulimala. Ukuzivocavoca kungabandakanya ukuma komlenze omnye, ibhodi yeBAPS , okanye umsebenzi wokuT-stance. I-PT yakho inokukubonisa ukuba yeyiphi indlela yokusebenzisa ibhalansi eyona nto ibhetele kwi-ankle yakho.
Ukuba unobungozi be-ankle, ukujonga kunye nomgulana wakho wenyama ngumqondo omuhle. I-PT yakho inokuvavanya imeko yakho kwaye yenza iziphakamiso malunga nokunyanga okufanelekileyo. Ukuzivocavoca okujoliswe ekuphuculeni uhla lwe-iqela lokunyakaza, amandla kunye nokuzinza kunokukunceda ukuba uphinde uphinde uphinde ubuyele kwimisebenzi yakho eqhelekileyo.
Umthombo:
I-Journal of Training Athletic, Ukuvuselelwa kwe-Ankle Emva kokuxhatshazwa okuqhelekileyo okanye ukukhubazeka okungapheliyo, ngo-2002-Oct-Dec; 37 (4): 413-429.