Ikhonkco phakathi kohlobo lwakho lwe-Hip kunye ne-Knee yakho
Ukuba unamaxolo emadolo okanye iingxaki, umphathiswa wakho wenyama ungakhathalela ngokukhawuleza kwiinqumlo zakho kunye namandla akho emisipha ye-hip. Ngoba? Ngenxa yokuba izihlunu zakho ze-hip, njenge-gluteus medius, lawula indawo yamadolo akho.
Iintlungu zesisu ziyingxaki eqhelekileyo idinga ukuba uncedo lonyango lomzimba ukunyanga. Ubuhlungu emadolweni bunokubangela izinto ezininzi kuquka i-arthritis, i-traum, okanye i- strain repetitive .
Ubunzima bomzimba buyingozi yokusebenza ngokuqhelekileyo, kwaye kunokunciphisa ukukwazi ukuhamba, ukugijima okanye ukunyuka izitepsi.
Ukuba unamahlombe emadolweni kwaye usebenza nomgulana wenyama , unokumangaliswa kukuba ugxininisa kakhulu kwiinqumlo zakho. Ukuba umguqirha wakho womzimba akayi kuhlola iinqabetho zakho, mhlawumbi kufuneka. Nasi isizathu.
I-Anatomy ye-Hip
Ukuqonda ukuxhamla phakathi kweentlungu zamadolo kunye neenyawo zakho, kufuneka uqale uqonde ezinye izinto ezisisiseko. Ingqungquthela ibhola kunye kunye kunye nentsimbi ebunzima kunye nomzimba onzima. Zininzi iziqhotyoshelwano ezigxininisayo ezongeza kwi-hip yakho. Kukho ezininzi izikhonkwane ze-muscular ezijikelezayo ezinqeni ezikunceda ukulawula ukunyakaza komxhasi kunye nomlenze wakho.
Elinye iqela le-muscle ejikeleze iinqumlo zakho ezifumana ukuhlolisisa kakhulu njengento ebangela ukuba ubuhlungu bentolo bube yiqela le- gluteus muscle, elingu - gluteus medius .
I-gluteus medius inceda ukunqumla umlenze wakho nomlenze, oko kuthetha ukuba ithabatha umlenze wakho ngaphandle kwakho.
Iphinde ijikeleze intamo yakho ngaphandle xa uhleli, kwaye inceda ezinye izihlunu zitshintshe ithanga lakho ngaphakathi xa umile. Xa umi kwaye uhamba, i-gluteus medius nayo isebenza ngokugcina inqanaba lakho leeplavis.
Ubuthathaka kwi-Hip
Ngaphandle koqeqesho olufanelekileyo kunye nokuzilolonga, unokuhlakulela ubuthathaka kwi-gluteus muscle muscle.
Oku kungabangela ukulimala, kodwa kaninzi kwenzeka ngenxa yesizathu esicacileyo kwaye ngaphandle kokulimala okanye ukuxhwaleka. Kucatshangelwa ukuba ukuqina kwimizimba yakho ye-hip flexor phambi kwe-hip yakho kungakhokelela ekubuthathaka kwi-gluteus muscle muscle ngemuva nangasecaleni lomlenze wakho. Ngamanye amaxesha ibizwa ngokuba yi-sleeporm butt syndrome. (Enyanisweni.)
Xa i-gluteus muscle muscle iba buthathaka, ivumela ithanga lakho ukuba lijikeleze kwaye lidibanise izibilini ngokungavamile. Oku kubizwa ngokuthi "ukuchithwa kwekhenkethi." Esi sikhundla esingaqhelekanga sethanga lakho sinokubeka uxinzelelo oluxinzelelekileyo kunye noxinzelelo oludityanisiweyo kunye ne kneecap (patella).
Iingxaki eziqhelekileyo ezinokuthi zibangelwe yi-Hip-Hop
Ukulimala kwamadolo okuqhelekileyo kunye neengxaki ezinokubangelwa ngenxa yobuthakathaka be-hip ziquka:
- I-Patellofemoral stress syndrome
- Isiotibial band friction syndrome
- Patellar tendonitis
- Pes anserine bursitis
Ukuba ufumana ubuhlungu beendolo, kufuneka u tyelele ugqirha wakho okanye umphathiswa wenyama . Unako ukuhlalutya imeko yakho ukucacisa isizathu seentlungu zakho. Ukuvavanya nokuvandlakanya kwempembelelo yakho, amandla angaphantsi (kubandakanye amandla e-hip), ukulungelelanisa, kunye neendawo ezininzi zokunyakaza kunokunceda umphathiswa wakho wezonyango unika unyango olufanelekileyo kwimeko yakho.
Ukuba umphathiswa wakho wenyama ufumana ubuthathaka kwi-gluteus medius kwaye ithanga lakho liguquka ngokungenaqhelekanga ngexesha lokuhamba nokusebenza, ngoko unokuzuza kwinkqubo yokomeleza ukujolisa izihlunu ezithile ze-hip. Qinisekisa ukuba usebenze ngokusondeleyo kunye nomzimba wakho wenyama ukuze uqonde imeko yakho kunye noko ungalindela kwipilisi yomzimba .
Ukuqinisa ii-Hips zakho
Ukuba i-gluteus medius ibuthakathaka, ngoko umguqirha wakho womzimba angachaza ukusetyenziswa okuthe ngqo ukukunceda ukuqinisa le misipha. Ukusetyenziswa okusisiseko okuqinileyo kunokuncedisa, kodwa ngokuthe rhoqo uya kufuna iimfuneko zokuqinisa ukunyusa i- hip ukunceda ukuqinisa i-gluteus medius.
Olunye uqeqesho, olufana nokusetyenziswa kwe-pelvic drop exercise , lunokusebenza ngempumelelo ekuqiniseni i-gluteus medius.
Ekubeni ubuthathaka emagqabeni akho lunokuchaphazela isikhundla somlenze wakho kunye nodolo lwakho, ngokuphindaphindiweyo ukulinganisela kunye nokuzivocavoca okulungileyo kukunceda ekubuyiseni ukulawula okuqhelekileyo kunye nesimo sethanga lakho. Ukusetyenziswa kwebhodi ye- BAPS kunokunceda usebenze ekulawuleni imisipha yomlenze nomlenze wakho. Oku kunokunceda ukuqinisa konke okusemgangathweni , ukubeka umlenze wakho kwisithuba esiphezulu kunye nokuxinezeleka kwixolo lakho.
Ngokusebenza ekuphuculeni amandla akho e-hip kunye nokulinganisela kwemali, unokukwazi ukuguqa ngamadolo kwindawo efanelekileyo kwaye, ekugqibeleni, ukhulule ubuhlungu bakho.
Qiniseka ukuba ukhangele ugqirha wakho okanye umphathiswa wezonyama ngaphambi kokuqala nayiphi na inkqubo yoqeqesho ukuqinisekisa ukuba kulungile kuwe.
ILizwi
Ukuba unamahlombe emadolweni, uvavanyo lokunyanga lonyango lufanele lubandakanye uvavanyo lokuhamba kwakho kunye namandla. Ubuthathaka kwimisipha ecaleni kweenyawo zakho, okungukuthi i-gluteus medius muscle yakho, inokuchaphazela ukuma kwethambo lakho kunye namadolo xa uhamba, ugijima okanye ukhuphuka izitebhisi . Ubuthathaka emagqabeni kungabangela ukuwa kwe-kinetic chasing, kwaye oku kungabangela enye intlungu. Xa usebenza ngokusondeleyo kunye nomzimba wakho wenyama, unokukwazi ukuqinisa iinqabetho zakho, ugxininise kwixolo lakho, kwaye ubuyele kwinqanaba lakho lomsebenzi ngokukhawuleza nangokukhuselekileyo.
> Umthombo: Hott, A, etal. Umgaqo-nkqubo wokufunda: ilingo elingalawulwa ngokungaqhelekanga ngokuthelekisa imiphumo emide yexesha elide lokuqiniswa kwe-hip, ukuqeqeshwa kwe-quadriceps-based based and exercise activities for patellofemoral syndrome (ubuhlungu bendoda yangaphambili). Iingxaki ze-BMC zeMisculoskeletal. 16 (40): 2015.