Ukuzivocavoca kunye neengcebiso
Ukudonsa i-groin isalimaza kwiimisipha ( umxube we- muscle ) wethanga langaphakathi. Imisipha ye-groin, ebizwa ngokuba yiqela le-muscular adductor, liqukethe izihlunu ezithandathu ezisuka kumgama weengxenyeni zangaphakathi ukuya kwinxalenye yangaphakathi ye-femur (ithambo lesithambo). Ezi zihlunu zidonsa imilenze kunye kunye ncedise nezinye iindidi zomxube. Imisipha ye-adductor ibalulekile kwiindidi ezininzi zabadlali ababandakanya abaphrinta, abagijimi, abadlali bebhola, kunye nabadlali bebhola.
Xa i-muscle ixinzekile, i-muscle isondele kakhulu. Ukunciphisa ubunzima obunzima bangela umsila ngaphaya kohambo lwabo oluqhelekileyo. Iintlungu ezinzima kakhulu zigqabhuka iimbumba ze-muscle, kwaye zinokubangela ukuba iinyembezi zigqitywe ngokupheleleyo. Ngokuqhelekileyo, ukugqithisa iindwangu zincinci zezinye iimbumba zomzimba, kodwa ubuninzi beethambo zomzimba zihlala zihambelana.
Iimpawu ze-Groin Strain
Ukutsala okulukhuni kunokuba buhlungu kakhulu, kuxhomekeke kwindlela obubi ngayo ukulimala. Ukukhupha i-Groin idla ngohlobo olulandelayo:
- Ibanga I-Groin Strain: Ubunzima obubuhlungu, kaninzi alukho ukukhubazeka. Ngokuqhelekileyo akawuthinteli umsebenzi.
- Ibanga lesi-2 i-Groin Strain: Ukungahambi kakuhle, kunokunciphisa amandla okwenza imisebenzi efana nokusebenza nokugxuma. Unokuthi ukuvuvukala kunye nokutyumza okuhambelanayo.
- I-Grade III Groin Strain: Ukulimala okukhulu okungabangela intlungu ngokuhamba. Amaxesha amaninzi izigulane zikhalaza nge- spasm muscle , ukuvuvukala, kunye nokuqhekeka okukhulu.
Ukutsala i-Groin idla ngokubonakalayo kwiimbaleki ezithatha inxaxheba kwimidlalo efana nehockey yebhola kunye nebhola. Ukulimala kubonakala kuhambelana nemibandela ebandakanya amandla omzimba we-hip, ukulungiswa kwe-preseason, kunye nokulimala kwangaphambili. Ngenxa yoko, imeko efanelekileyo ibaluleke kakhulu ekukhuseleni ukulimala kwe-groin. Abadlali bebhola, ikakhulukazi iHockey kunye nabadlali bebhola, kufuneka baququzelele ukuqiniswa kwe-adductor, ukuqiniswa kwe-pelvic, kunye nokuziqinisa ngokusemgangathweni ekusebenzeni kwabo ukukhusela ukulimala.
I-groin ye-pulled ivame ukuxilongwa ngokucacileyo. Uninzi lwabagijimi bayazi ukuba yintoni ingozi ngaphambi kokuba bafune unyango. Nangona kunjalo, ezinye iimeko ziyakulinganisa iimpawu zengxube ye-groin. Enye imeko eyayingayiqatshelwa ngaphambili ibizwa ngokuba yimidlalo yezempahla . Iimidlalo ze-hernias zifunyenwe kwizigulane ezafunyaniswa ukuba zinemiqolo engapheliyo. Imidlalo ye-hernia yimeko efana ne -hernia yengqungquthela , kwaye ngenxa yokudakalisa kwemizimba eyenza udonga lwesisu. Iimpawu zemidlalo yemithi zivame ukufana nezoxinzelelo.
Ezinye iimeko ezinokuthi zifanise iimpawu zengxube ye-groin zibandakanya i- osteitis pubis (ukuvuvukala kwethambo le-pubic), iingxaki ezidibeneyo (ezibandakanya i-arthritis zakudala, iinyembezi ezinqabileyo , kunye nezinye iimeko), kunye neengxaki eziphantsi eziphantsi (iingxaki ezinamathele ).
UkuPhatha i-Groin Pull
Emva kokuba ufumanisa ubunzima, unokuqala unyango lwe-groin yakho. Ngokuqhelekileyo, unyango lunokufezwa ngamanyathelo ambalwa. Ezi ziquka ukuphumla, ukunweba, kunye neminye imithi yomlomo. Ngokuqhelekileyo unyango oluninzi luyimfuneko.
Ukulimala kokutya kunokuba yintlungu kubadlali nabaveki beeveki ngokufanayo. Umnqweno wokubuyela kwimisebenzi epheleleyo ihlala iphikisana nobude bokubuyisela. Ubungakanani bexesha elifunekayo lokubuyiselwa kwi-groin strain kuya kuxhomekeka kubini ubunzima bokulimala kunye nokuphilisa umntu olimele. Ukwenza unyango olufanelekileyo kunokunceda ukuqinisekisa ukuba uphululo luqhubeka ngokukhawuleza.
Nangona kunjalo, kubalulekile ukuvumela umzimba wakho ixesha elifunekayo ukugqiba inkqubo yokuphilisa. Ngaphandle kokwenza njalo, umgijimi angasengozini yokulimala kwakhona kwaye aqalise inkqubo yokuphilisa ngaphaya kwinqanaba elilodwa. Ukuba nomgqirha womzimba okanye umqeqeshi wezemidlalo unokukunceda ekukhokeleni kwindlela yokubuyisela inokukunceda kakhulu.
Uthabatha ukukhusela ukulimala: Abancinci be-Squatting Adrettors
Abadlali bezemidlalo abagcina inkxalabo ye-groin bayakufuna ukufaka inkqubo elula njengenxalenye yokuvuselelwa kwabo. Ezinye izalathisi ezilula ziyakunceda ukuphucula iimpawu zesifo sokuxhamla. Ukongezelela, ukunweba kunokuba yinxalenye ebalulekileyo yokuthintela ukulimala kwe-groin okuvela kuyo.
Njengomgaqo oqhelekileyo, ulula alufanele lubize. Kufuneka kube novakalelo oludityanisayo lwe-muscle, kodwa oku akufanele kube buhlungu.
Ukwelula kokuqala isalathisi sokwehlenga i-adductor:
- Squat emhlabathini ngomlenze owodwa phambi komzimba wakho.
- Vumela umlenze wakho olwahlukileyo ukuba wandise emva kwakho.
- Gweba imilenze yakho ngokuchukumisa ngobumnene emadolweni akho ngaphambili.
I-Adductor eyahlukeneyo
Ukwaluleka kwesi sikhuni kwenziwa ngelixa umile.
- Sula umlenze omnye ngaphandle, ugcine umlenze wakho phantsi komso.
- Ukuguqa ngamadolo phantsi kwethambo lakho ukuze welula imisipha yomlenze ongaphakathi lomlenze olwahlukileyo.
- Umlenze wakho onqamlekileyo kufuneka ube nelo eligobileyo, kwaye ufanele uzive ulula ekhangeni langaphakathi.
I-Butterfly Stretch
Ukwelula ibhentshi kwenziwa kwindawo yokuhlala.
- Hlala kunye neenyawo zakho kunye namadolo. Gamba iinyawo zakho ngezandla zakho.
- Gweba amadolo akho phantsi.
- Musa ukuyihlawula. Yivaka ukuba ulula phakathi kwethanga lakho langaphakathi.
I-Cross-Leg Stretch
Ukwelula kwesantya kwenzelwa xa uhleli.
- Xa uhleli, uwela umlenze omnye phezu komnye.
- Cindezela idolo eliwela kuwo wonke umzimba ukuba uvule umlenze.
Olu lucala luya kugxininisa imisipha yomthanga wangaphakathi kunye nephambi kwethanga.
ILizwi
Ukuba unempawu zogqomo olubi, kufuneka uhlolwe unyango olufanelekileyo. Ezinye iimpawu zenkxalabo enkulu yokutya iquka:
- Unzima ukuhamba
- Ubuhlungu xa uhleli okanye uphumle
- Ubuhlungu ebusuku
Ukutsalana okuqingqiweyo kufuneka kuhlolwe ngenxa yokuba, kwezinye iimeko ezingaqhelekiyo ze-muscle epheleleyo, ukuhlinzwa kungadingeka ukuba uphinde ufake iziphelo eziqhekekileyo zesisipha. Le nto ayifanelekiyo, kwanezigulane ezinobungozi be-Groin III yokulimala, njengoko ezi zi gulane zidla ngokuphumelela unyango olungasebenziyo.
Ukuba awuqinisekanga ukuba unomtsalane we-groin okanye iimpawu azikhawulezi ngokusombulula, ngoko kufuneka ubonwe ngugqirha wakho. Njengoko kuchaziwe ngasentla, ezinye iimeko ziyadideka kunye ne-groin pull, kwaye ezi zifanele ziqwalaselwe ukuba iimpawu zakho aziyikuzilungisa.
> Imithombo:
> Suarez JC, Ely EE, Mutnal AB, Figueroa NM, Klika AK, Patel PD, Barsoum WK. "Indlela epheleleyo yokuvavanya intlungu ye-groin" J Am Acad Orthop Surg. 2013 Sep; 21 (9): 558-70.
> Lynch TS, iBedi A, uLarson CM. "Ukulimala kwe-Hip-Hop" I-Am Acad Orthop Surgery. 2017 kuMatshi; 25 (4): 269-279.