Izizathu, unyango kunye nokuthintela
Ukuphazamiseka kwengcinezelo ngokuqhelekileyo kukulimala kakhulu. Kuyenzeka xa izihlunu zithintekile okanye zithwele umthwalo kwaye zingenakunyusa uxinzelelo kunye nokutshitshiswa kwefuthe eliphindaphindiweyo. Ukugqithiswa kwamathunzi anxibileyo okugxininisa kwithambo elisondeleyo kunye nesiphumo sincinci, okanye ukuphuka, kwithambo.
Uninzi lweengxaki zengcinezelo zenzeka kwi-metatarsal yesibili neyesithathu kwinqanaba.
Ezi mithayamaritha kwaye zincinci kwaye zide kuneemetatarsal yokuqala. Le nxalenye yonyawo ithatha impembelelo enkulu ekukhupheleni ukuhamba okanye ukuqhuba. Iintlungu zengcinezelo ziyakwenzeka nakwi-calcaneus, okanye isithende, kunye ne-navicular, ithambo phezu kweenyawo.
Yintoni eyenza Ukunyanzeliswa Kwezandla Zentlungu
Ukunyuka kwengcinezelo emathanjeni ezinyawo kudla ngokuba ngenxa yokunqongophala nokusetyenziswa ngokweqile. Amathambo emlenzeni nasenyaweni esezantsi alawulwa yimiphunga yokunyamezela ngenxa yokuba amathambo athwalayo. Olu hlobo lokulimala luqhelekileyo phakathi kwabagijimi kunye nabagijimi abathatha inxaxheba kwimidlalo echaphazelayo kunye nefuthe, njengebhola, i-gymnastics, i-volleyball kunye ne-tennis. Kuzo zonke le midlalo, ukunyanzeliswa okuphindaphindiweyo kwesiteyathelo seenyawo ukusuka ekusebenzeni nasekuxumeni kumbango onzima kubangela ukukhathazeka nokukhathala kwemisipha. Ngaphandle kwamandla emisipha, izicathulo ezifanelekileyo kunye nemali eyaneleyo yokuphumla phakathi kokusebenza, umdlali unokuhlakulela ukuphazamiseka kwengcinezelo.
Iintlungu zengqondo zithatha xa abantu beguqula umsebenzi wabo. Ukuzama uhlobo olutsha lokuzilolonga, ngokukhawuleza ukwandisa ubukhulu okanye ubude bokusebenza, ukugqithwa, ukugqithisa izicathulo okanye ukuguqula ukuhamba kwakho konke kunokukhokelela ekugqibeleni uxinzelelo. Ukongezelela, izifo ezinjenge-osteoporosis ezisele zibuthathaka amathambo zenza ukuba ukulimala okunokwenzeka kwenzeke nje ngokukwenza imisebenzi yansuku zonke.
Abasetyhini babonakala bengoomngcipheko omkhulu wokuphuhliswa kwengcinezelo yonyawo kunamadoda. Oku kunxulumene nemeko eyaziwa ngokuba yi-"female athlete triad," edibeneyo yokutya okunesondlo, ukuphazamiseka kokutya kunye ne-amenorrhea, okanye umjikelezo oqhelekileyo wokuya esikhathini. Oku kubangela ukuba abasetyhini baqale ukunyuka kwe-osteoporosis, eyanciphisa intsholongwane yamathambo kwaye yenza ukuba kunokulimala ngakumbi.
Iimpawu zoLwaphulo lokuPhathwa kweeNyawo
Ubunzima buphawu oluqhelekileyo lwexinzelelo loxinzelelo. Naluphi na uhlobo lobunzima obunzima, nokuba luhamba, lubuhlungu buhlungu. Ezinye iimpawu ziquka:
- Ubuhlungu ngexesha leqhelekileyo, imisebenzi yansuku zonke
- Ubunzima obuncedisa ngexesha lokuphumla
- Ukuzithoba kweenyawo
- Ukunyakaza
- Ukunyamezela
Ukunyanzeliswa kweeNyawo eziPhezulu
Ukuba ukrokrela ukuphazamiseka kwengxaki, jonga ugqirha wakho ngokukhawuleza. Ukungayithobeli intlungu kungakhokelela kwimiphumo emibi. Enyanisweni, ithambo linokuphelisa ngokupheleleyo. Ugqirha unokukwazi ukufumanisa ukuphulwa kwengcinezelo esekelwe kwimbali yengonyango, iimpawu, kunye nokuhlolwa komzimba. I-x-ray okanye i-MRI ingalelwe ukuba iqinisekise ukuxilongwa.
Uninzi lweengxaki zengcinezelo aludingi ukuhlinzwa. Ukunyangwa koxinzelelo lwexinzelelo kudla ngokuquka i- RICE yonyango : Ukuphumla, i-Ice, iCress and Elevation. Kwiimeko ezininzi ezithatha ikhefu kwizinto eziqhelekileyo kunye nokubandakanya ukusetyenziswa kwefuthe eliphantsi kuya kunceda amathambo aphilise.
Uninzi lweenyawo lugxininisa ukuphuka kuthatha iiveki ezi-6 ukuya kwezi-8 ukuphilisa ngokupheleleyo. Ngamanye amaxesha oogqirha bancomela izihlangu ezikhuselekileyo.
Xa ukuphazamiseka kwengcinezelo kupheliswe ngokupheleleyo kwaye ungezinhlungu, ugqirha wakho uyakukuvumela ukuba ubuyele kumsebenzi wancinci, mhlawumbi uhamba phakathi kweentsuku zomsebenzi kunye neentsuku zokuphumla. Amathambo adinga ixesha lokusebenzisa uxinzelelo kwakhona. Ukuba amaqhinga okubuyisela afanelekileyo awanakunyanzeliswa, iingxaki ezingapheliyo ezinjengeenkcukacha ezininzi, ukuphuka kwengcinezelo ephindaphindayo kunokukhula, kwaye ukuphazamiseka kwengcinezelo kungenakuphilisa ngokufanelekileyo.
Ukuthintelwa kweeNgxaki zoLwaphulo lweNyawo
Ukunyanzelwa kwengcinezelo kunokuthintelwa. Ezi ngcebiso zinokukunceda ukukhusela ukukhubeka kwengcinezelo kwindawo yokuqala:
- Yidla kakuhle. Yakha amathambo anamandla, anempilo ngokugcina ukutya okunotye kwi-calcium. Oku kubaluleke ngakumbi ukuba ungumfazi.
- Inkqubela phambili. Ukwandisa ubukhulu bokusebenza kwakho ngokuthe gqolo emva kwexesha. Landela ulawulo lwepesenti ezili-10 ukuphepha ukulimala.
- Gqoka izicathulo ezifanelekileyo. Izicathulo zakho zifanele zifane kwaye zive zixhasa. Akumelwe aphephe kwaye aphephe. Qinisekisa ukuba ufake izicathulo njengoko kuyimfuneko.
- Yazisa intlungu. Ukuba uziva kunye nentlungu okanye ukuvuvukala, nqama umsebenzi kwaye uphumle iintsuku ezimbalwa. Ukuba ubuhlungu buqhubeka, jonga ugqirha wakho.
Ukulimala kweenyawo ezingaphezulu
Imithombo:
Umbutho waseMerika weOrpecedic Surgeons. Ukuxinwa Kweengxaki zeLunya kunye neAnkle. (2015, Matshi). Ukubuyiselwa ngo-Apreli 03, 2016, ukusuka ku-http: //orthoinfo.aaos.org/topic.cfm?topic=a00379