Izinketho zeRehab ye-Hamstring enePilisi
Ukuxhatshazwa kwe-Hamstring yimiba echaphazelekayo yezemidlalo. Umxube we-hamstring uvela xa iimbumba ze-muscle ze-hamstring muscle emva kwethanga zide kakhulu. Oku kunokubangela ukukrazula kweemfayili ze-muscle. Emva kokuba ufumane ukulimala, unyango lufanele luqale.
Unyango lwe-hamstring eqwengqileyo ngokuqhelekileyo uzimisele ngokubaluleka kokulimala.
Ukuphumla isithintelo esithinteleyo kuyisitshixo ekunyango ngempumelelo. Njengesikhokelo esiqhelekileyo, ukuba unenkinga yokunyakaza, unokwenza imisebenzi engenzi ngakumbi ukulimala kwakho kwangoku. Phumla kude kube yintlungu enika ixesha lokulimala kwintsimbi yokulimaza. Ukuphumla ngokungenakulungelelwanga kunokulondoloza ixesha lokubuyisela.
Ezi zilandelayo zonyango eziqhelekileyo ezisetyenziselwa ukuxhatshazwa kwe-hamstring:
- Ukuphumla
Ukuvumela ixesha lokuba i-muscle iphumle isinyathelo sokuqala kunyango lwengozi enkulu. Ukuphumla kuvumela ukuvuvukala ukuphazamisa nokuvuvukala ukuhlala phantsi. Ukuze ukhulule ngokwaneleyo i-muscle, ngamanye amaxesha ukhonkco lufunekayo ukuze ukhulule uxinzelelo lwe-muscle. - Ukunxibelelana
Ukunxibelelana kunokuqalisa ngokukhawuleza emva kokulimala, kodwa akufanele kwenziwe ngokugqithisileyo okanye ukusasazeka kunokunyusa ukulimala. Ukulungiswa kufuneka kube mnene kwaye kungabi bubuhlungu. Ngokuqhelekileyo iseshoni okanye ezimbini kunye neyeza zonyango zingancedisa umgijimi ukuba aphule inkqubo elula yokulula. Njengoko uphilisa inkqubela phambili, ubukhulu bokunweba bunokuqhubeka, kodwa akufanele kube buhlungu.
- Ulungiso lwenyama
Ulwaphulo lwezonyango lunokukunceda ukukhokela umgijimi ngokufanelekileyo unyango. Abantu abaninzi bafumana ukukhululeka ngeendlela ezifana ne-ultrasound, ukuvuselela ugesi kunye nokuhlalisa umzimba. Uninzi lwabadlali kufuneka baqalise ukuvuthwa ngokukhawuleza kwangoko kunokwenzeka. Ezi ntlobo zokuzibandakanya zingabandakanya imisebenzi echaphazelekayo echaphazelekayo kubandakanya ukuhamba ngebhayisikili kunye nokusebenza kwebhodi.
- Iqhwa leNzakalo
Faka isicelo seqhwa kwi-hamstring eyalimala kwisigaba esiqatha , emva koko emva kwemisebenzi. I-Ice iya kunceda ukunciphisa ukuphendulela nokuvuvukala kwaye kunokunceda ukukhuthaza ukuhamba kwegazi kwindawo eyalimalayo. Iqhwa linokuba yinkqubo ephumelelayo yokunyanga iintlungu zezi ntlobo zemisipha. - Izicelo zokushisa
Ngaphambi kwemisebenzi, ukufudumeza umsizi onobungozi kunokunceda ukukhulula izicubu. Ukusebenzisa ipakethe yokushisa kwi-hamstring ngaphambi kokusula okanye ukusetyenziswa kunokunceda ukufudumala isisulu esilimele. Njengomgaqo jikelele, khumbula ukufudumeza phambi, kunye neqhwa emva. Izigulane ezininzi zifumana uncedo ekuchaseni unyango apho i-muscle ifudumala ngokufudumala, kwaye iqhutywe kwakhona, ngokuzama ukuvuselela ukuhamba kwegazi ukuya kwi-muscle eyalimalayo. - Imithi echasayo
Imithi echasayo (njengeAleve, Motrin, okanye i-Ibuprofen) inokukunceda ukukhulula intlungu kwaye idibanise impendulo yokuvuvukala kwingozi.
Unyango oluphandwayo ludinga ukuba lunyanzeleke unyango lwe-hamstring injury. Xa ukulimala kwenzeka kwinqanaba elincinci lomsizi, ngokuphantse kulungele ukunyanga le nzakala engeyonyango. Kwezinye iimeko xa ukuxhumeka kwesisu kumathambo kukhishwe, utyando luyomfuneko ukuba uphinde ufake i-muscle kwindawo efanelekileyo.
Izigulane ezineempawu ezinzima zentlungu kufuneka zihlolwe ukuba zifumane ukuba zinokufumana inzuzo kwizifo ezingaphezulu. Ngokuqhelekileyo i-x-ray ifunyaniswa ukuba ihlolwe ukuba ithambo likhutshiwe kwi-attachment ye-hamstring, kodwa oku akuthethi ukuba utyando luyonyango elinyanzelisayo.
Imithombo:
U-Noonan TJ, noGarrett WE, "Ukuxhatshazwa kwesisundu: ukuxilongwa kunye nonyango" J. Am. Acad. IOrn. Ugqirha., Julayi 1999; 7: 262 - 269.