Ukulimala okuqhelekileyo kunye noKhetho lweZonyango

Ukugijima kuyimidlalo yethando. Kutheni mhlawumbi singayithuthuma imizimba yethu ngemijelo yamarango yonke imihla? Ukulimala ngokukhatywayo kuyingozi kodwa kwenzeka ngokuqhelekileyo.

Ukuqonda ukulimala okubalulekileyo kukubalulekileyo kwonyango olululo. Apha uya kufumana izibonelelo ezichaza iingxaki eziqhelekileyo kwaye unikele ngolwazi malunga neentlobo zonyango lokulimala.

Ukulimala kwe-Hip no Thigh

• Hip Bursitis
  Ukuvuvukala kwe-bursa phezu kwe-joint hip, okuthiwa yi-bursitis ye-trochanteric, kungabangela intlungu ngokunyakaza kwe-hip. Ukunyangwa kwe-hip bursitis kudla ngokusebenzayo, kodwa imeko inenkinga yokubuya kwaye ngezinye iixesha ibe yinkinga eqhubekayo.
• Ukunqanda i-Hip Syndrome
  Ukukhupha i-hip syndrome ligama elisetyenziselwa ukuchaza iingxaki ezintathu ezikhethiweyo. Eyokuqala xa i-IT band iqhawula ngaphaya kwethanga. Okwesibini kwenzeka xa i-hip flexfor deep ehluma ngaphaya kwe-joint hip. Ekugqibeleni, iinyembezi ze-cartilage, okanye i-labrum, ecaleni kwesikhokelo somthi ungabangela ukuva.
• I-Iliotibial Band Syndrome
  Ibhanti ye-idiyobial ibhanki ekhuni, eneqabunga ephuma kwi-hip ukuya kwi-shin; iboleka ukuzinza emadolweni kunye kwaye idibeneyo kwiimisipha zomlenze. I-ITBS ibangelwa xa ibhanti igxuma kwaye ithenda.
• I-Hamstring eqhutywe
  I-hamstring evalwe yingozi yecala yezemidlalo, ebonwa ngokuqhelekileyo kwi-sprinters. I-hamstring evalwe ngumonakalo kwi-muscle ebizwa nge-hamstring strain. Unyango lwe-hamstring edibeneyo kubalulekile ukufumana ngokukhawuleza.

• IiFractures ze-Hip Stress
  Ukuxinwa kweengcinezelo zomlenze kuqhelekileyo kwiimbaleki ezithatha inxaxheba kwimidlalo enempembelelo ephezulu, njengabagijimi obude. Unyango ngokuqhelekileyo uphumelele ngokuphepha izinto ezichaphazelayo.

Ukulimala Knee

• Patellofemoral Syndrome
  Kwakhona kuthiwa "I-Runner's Knee," iingxaki ezinxulumene ne patella, okanye i-kneecap, ziqhelekileyo kubagijimi. Igosa lomgijimi ligama libhekisela kwiimpawu ezininzi eziqhelekileyo ezifana ne-chondromalacia, ithenda ye- patellar , okanye i- knealized pain .

• I-Kneecap I-Subluxation
  Imiba emininzi ye-kneecap ihambelana nesimo se-kneecap ngaphakathi kwe-groove ekupheleni kwethambo lethanga. Ngokuqhelekileyo, i-kneecap iyakuthatyathwa kwicala le groove, ebizwa ngokuba yi-subluxation, kwaye, xa kwalimala kanzima i- kneecap inokutshintsha ngokupheleleyo kwi-groove.
• Plica Syndrome
  I-Plica syndrome iyenzeka xa kukho ukucaphuka komgca wexolo. Ingxenye yecala lexolo lixhomekeke ngakumbi kwabanye abantu kwaye lingazenzela okubizwa ngokuba yi-plica shelf. Ukuba ezi zicubu zivutha, zingabangela ubuhlungu emadolweni.

Ukulimala kweMilo

• Shin Splints
  I-Shin idibanisa, njengebhodi lomgijimi, igama elichaza impawu zeempawu, kungekhona ukuxilongwa. Ingqungquthela yeshinti ingabangelwa ngenxa yeengxaki ezinamahlunu, amathambo, okanye isithintelo se-muscle ukuya kwithambo.
• Uxinzelelo lweeFractures
  Ukuxinwa kweengcinezelo zomlenze kudlalwa kubakho abagijimde obude, kunye nokunye okuqhelekileyo kwabasetyhini kunamadoda. Ezi nzakalo zidla ngokubonakala kwiimbaleki zokunyamezela ezingenasondlo okanye ukutya okuphazamisayo.
• Igumbi lokuSebenza-Induced Syndrome
  I-compartment-induced compartment syndrome yimeko edala intlungu phezu komlenze ngomsebenzi. Izigulane ezinezonyango zonyango ziyakudinga ukuhlinzwa, zibize i-fasciotomy, ukukhulula iimpawu zabo.

Ukulimala kweAnkle

• I-Ankle Sprain
  I-Ankle sprains yingozi eyingozi abagijimi abanamava. Ukuqaphela kwangaphambili kwaye unyango lwengxaki kuya kunceda ukukhawuleza ukubuyiswa kwakho kwindlala ye-ligament.
• Achilles Tendonitis
  I-tendonitis ye-Achilles yimeko ebuhlungu yesithoni kwimva. Ukungaphenduliwe, i-Achilles tendonitis ingakhokelela kwingozi yokunyuka kwetonyon.

Ukulimala kweenyawo

• Plantar Fasciitis
  I-Plantar fasciitis yi-syndrome yeentlungu zesithende ngenxa yokuvuvukala kwe-ligament egciniweyo yesiseko seenyawo. I-fascia encinci, evuyiweyo ye-plantar ingabangela intlungu xa ihamba okanye isebenza, kwaye ibangela ukubunjwa kwesithende.

• Ukugqithisa
  Ukubhengezwa ngumsebenzi oqhelekileyo wonyawo ngokusebenzisa umjikelezo wecala. Xa le nkqubela ihamba ngokugqithiseleyo, ukugqithiswa kwexesha kungabangela iintlobo ezahlukeneyo ngokuguqula umatshini oqhelekileyo wokujikeleza. Iingqapheli zokulawula ukunyuka kweenyawo ezingaphezulu kunokuba luncedo kubaphathi bezandla.
• Paint Pain
  Iintlungu zesalathisi isingqinisiso seenyawo eziqhelekileyo. Iintlungu zentsimbi, ngamanye amaxesha zibizwa ngokuba ngumngcipheko, ngokuqhelekileyo zibangelwa ukuvuvukala kunye nesifo esivuthayo phantsi komgca wonyawo. Unyango lweentlungu zeengqumbo kaninzi lubandakanya izicathulo eziguqukayo kunye nokufakwa.

Indlela Yokugwema Ukulimala Kwenzeka

Nangona le nkcazelo ingaba yinto yokuqala, abagijimi abaninzi, abagijimi baquka, abahluleki ukuthatha amanyathelo afanelekileyo ukuphepha ukulimala. Nangona umdlali okhuselekileyo onokuthintela, ke kunjalo, inzakalo eqhubekayo isenokwenzeka - enjalo uhlobo lomdlalo. Ukuthatha amanyathelo ambalwa kuya kunciphisa amathuba akho okuphuhlisa ingxaki enkulu. Qiniseka ukuba ugqoke izicathulo ezifanelekileyo , welula ngokufanelekileyo, kwaye ucinge ngongoma