Ukulimala ngokweqile kubandakanye ukuxhatshazwa okuphindaphindiweyo okanye ukulimala kweeTrauma
Unobungozi obuninzi lunokuhlulwa njengento eyingozi okanye yokulimala (okungapheliyo). Intlungu kunye nokulimala ngokuqhelekileyo kubangelwa yimpembelelo ethile okanye isiganeko esibuhlungu. Ngesinye icala, izilonda ezingapheliyo kunye neentlungu , ngokuqhelekileyo zibonakalisa izibonakaliso ezifihlakeleyo okanye ezingacacanga ezikhula ngokukhawuleza kwaye zihlala zihlala ixesha elide. Into eqala njengento encinci, ukugula okanye intlungu ingakhula ibe yingozi xa ingabonakali kwaye iphathwe kwangaphambili.
Ubuhlungu obungapheliyo kubangelwa ukuxhatshazwa nokuphindaphinda. Ukulimala ngokugqithiseleyo kuqhelekileyo kubadlali abadlala imidlalo kwaye benze ukunyakaza okuphindaphindiweyo. Uxinzelelo kunye nosizi kumathambo athambileyo unokucaphuka xa kungavumelekanga ixesha elaneleyo lokuphilisa ngokupheleleyo. Ezi zibizo zibizwa ngezinye izihlandlo ezibizwa ngokuba yi-cumulative trauma, okanye ukulimala okuphindaphindiweyo.
Imizekelo yesifo esingapheliyo kunye nokulimala kubandakanya:
- Tendonitis
- I-elbow elbow
- I-Shin idibanisa
Uninzi lweemidlalo ezonakalisa iintlungu ezifihlakeleyo ziyingozi kakhulu. Zivame ukuvela ekuqaleni komsebenzi omtsha wokuzilolonga (kakhulu, ngokukhawuleza), okanye kwixesha elide elingazivumeli ukuphumla ngokwaneleyo nokubuyisela.
Ziyintoni Ebangele Ukulimala Ngaphandle Kwemisebenzi?
Izinto eziphambili ekuphuhliseni ubuhlungu kunye nokulimala zibandakanya:
- Ukwenza Okukhulu, Kungekudala Kungekudala: Kubalulekile ukuqala ngokukhawuleza kwaye ukwandise ixesha lakho loqeqesho kunye nokunyamezela ixesha. Ukulandela uMthetho wePesenti yePesenti kungakunceda ekugwemeni ukulimala kokusetyenziswa kakubi.
- Ukugqithisa i-Syndrome: Abanye abagijimi bacinga ngokugqithiseleyo ukuba umsebenzi ulunge, kwaye bahluleka ukuphumla ngokwaneleyo. Oku kunokukhokelela ekubizeni okungapheliyo. Oku kuqhelekileyo kwiimveliso eziphambili ezongeze ngokukhawuleza ixesha okanye ukunyameka ngendlela ephosakeleyo (ngokuqhelekileyo ngexesha lokuqeqesha umcimbi).
- Ukubuya kwi-Injury Too Soon: Abagijimi abaninzi bazama ukubuyela kwingozi emva kamsinya. Zihlala zihlakulela ukulimala okwesibini xa zizama ukwenza ixesha elilahlekileyo.
- Ukusebenzisa i-Poor Technique: Uninzi lwabantu ludinga ukuqeqeshwa kobugcisa ekuqaleni kwemidlalo entsha ukuze ufunde izinto ezisisiseko kwaye uhlakulele imikhwa emihle. Hlalani nikhumbule ukuba sonke sinobuchule kwaye ezinye iintshukumo zingaba bhetele ngokufanelekileyo kumakhono akho okanye i-biomechanics. Umqeqeshi unokukunceda uguqulwe umzimba ukuze ulungele iimfuno zakho ezizodwa. Ngokomzekelo, abaGoli bahlala benokulimala ngokweqile ngenxa yeendlela zokungena kwi-golf. Ukusebenza nomqeqeshi, umqeqeshi wakho okanye umgqirha unokukunceda ukuba ugweme ezi mpazamo.
- Ukwenza Uhlobo Olunye Luhlobo Lokuzivocavoca: Ukwenza umsebenzi ofanayo usuku nosuku ungenye indlela yokuphelisa ukulimala ngokweqile. Ukugxininisa amaqela anamahlunu afanayo kunye nokwenza okufanayo kwindlela yokuhamba ngokuphindaphindiweyo kunokubeka ubuninzi bexinzelelo kwiimisipha, iintambo kunye nemigudu, kubangela ukucasula, ukuvuvukala kunye nokunyuka kwengcinezelo . Nangona uyaphumelela ukuphepha ukulimala kokusetyenziswa kakubi, ungagqiba ngokungafani kwemisipha, ubuthathaka, ukuqina kunye neengxaki zokulungelelanisa. Ukuze ugweme ezi ngxaki, tshintsha uqeqesho lwakho loqeqesho. Yenza iintlobo ezahlukeneyo zokuzilolonga kunye nokuqeqesha.
- Ukugqoka amabhola angalunganga: Ukugqoka isihlangu esifanelekileyo kubalulekile, ngakumbi kubagijimi. Izihlangu zifaka okanye i-insoles ngezinye izihlandlo zibanceda njengoko ukwazi ixesha lokutshintsha izicathulo zakho.
- Umhlaba okhulayo: Indawo oya kusebenza nayo inokukusetha ukulimala.
- Ukusebenzisa izixhobo ezingalunganga: ii- bicycle eziphosakeleyo, iiklabhu zegalufu, iifenethi ze-tennis, njl njl. Ingakhokelela ekubeni uxinzelelo kwiimisipha kunye namalungu kunye nokwandisa ingozi yokulimala.
Ukwelapha Ukulimala ngokwemfuneko
Ukunyanga ukuxhatshazwa ngokwemfuneko kudinga ukuphumla izicubu ezinxinzelelweyo. Ukunciphisa ubukhulu, ubude okanye imvama yomsebenzi ngamanye amaxesha kuya kuba yiphina unyango olufunekayo ekuncediseni ngokukhawuleza.
Ukugxeka ukulimala kunokunceda ukunciphisa ukuvuvukala nentlungu. Ukulimala okungakumbi, ukusebenzisa unyango, kunye nokuphumla okupheleleyo kunokufuneka.
Ukuthintela ukulimala kokusetyenziswa komsebenzi
Ukuthintela ukubuyiswa kokuxhatshazwa ngokweqile, abadlali bafanele bahlale besetyuli yoqeqesho olubandakanya ubuninzi bexesha kunye nobude bomsebenzi. Ukufumana ukuqeqeshwa okufudumeleyo kunye nokuqeqesha ngokubanzi kunceda.
Imithombo:
Izikhokelo ze-ACSM zoVavanyo loVavanyo kunye neNgcaciso, i-7th Edition 2005.
IBhunga le-Amerika laseMerika ekuSebenziseni, iZikhokelo zoKhuseleko