Ukulimala Kwabaqalayo Aba-5 (Nendlela Yokugwema Ngayinye)

-Delile

• Idolo Lomgijimi
• I-Iliotibial Band Syndrome
• I-Plantar Fasciitis
• I-Piriformis Syndrome
• I-Posterior Tibialis Tendonitis
• Buyekeza kwe-

Uma umusha ekugijimeni, ngeshwa futhi umusha emhlabeni wonke wezinhlungu nobuhlungu obuqhamuka kakhulu ekungezeni imayela elengeziwe maduzane. Kepha ukuqala-noma ukubuyela esimeni sokusebenza akudingeki ukuthi kukubangele inkinga. Phela kunezisekelo ezimbalwa zokugwema ukulimala-futhi ezinye azihlangene nokuthi ushaya kanjani umgwaqo. (Psst! Lezi Izivivinyo Ezi-5 Okungenzeka Zibangele Ukulimala.)

Ngakho-ke mayelana nezinhlungu zakho ezithile, sizixazulule. Nakhu ukulimala okuvamile okuhlanu, kanye nokuthi ungakugwema kanjani futhi ukubasize uma sebetelekile.

Idolo Lomgijimi

Izithombe zeCorbis

I-Patellofemoral pain syndrome, eyaziwa kangcono ngokuthi "I-Runner's Knee," iyisimboli sobuhlungu obuthinta i-kneecap. Ukucasuka kwemisipha, uqwanga, i-fat pad ngaphansi kwe-patella, noma ezinye izicubu kungaba yimbangela yokubonga kunoma iyiphi inombolo yezifo ezifana nokusebenzisa ngokweqile, ukungalingani kwemisipha, izinkinga zonyawo, i-kneecap engalungile, noma enye into.

Kugweme: Qinisa i-quadriceps yakho ne-glutes, kusho uMike Silverman, owelapha ngokomzimba eSibhedlela Sokuhlinzekwa Kwezemidlalo Nokuvuselelwa Kwezemidlalo eNew York City. Lokhu kuzosiza ukuhambisa umthwalo kusuka emadolweni kuya emilenzeni yakho. Sebenzisa i-foam roller ukuze ugcine ibhande lakho le-IT likhululekile futhi lihamba, futhi ugcine imisipha yakho, ama-quadriceps, namankonyane emilenze yakho enezintambo eziguqukayo (njengalezi 6 Ukunwetshwa Okusebenzayo Okufanele Ukwenze).

Yehlisa: "Uma uhlakulela idolo lomgijimi, ukugingqika amagwebu kuyindlela enhle yokunciphisa izimpawu," kusho uSilverman. Ngaphezu kwalokho, qeda idolo lakho bese usebenzisa itheyiphu yokweluka nokunwebeka, njengeKinesio noma i-KT Tape, ukuzinzisa i-patella yakho njengendlela enamacala amathathu.

I-Iliotibial Band Syndrome

Izithombe zeCorbis

Ibhande le-iliotibial-ligament elisuka okhalweni lwakho lize likhanye ngaphandle kwethanga lakho lisiza ukuzinzisa idolo lakho lapho ugijima. Uma liqina kakhulu, ungase uzwe ubuhlungu obubuhlungu bedolo.

Kugweme: Njengasemadolweni omgijimi, ukuqinisa i-glute yakho kubalulekile, kanye nokusebenzisa i-foam roller ukuxova ibhendi yakho ye-IT, kusho uSilverman. Faka i-mileage kancane kancane, uphonsa izicathulo ezigugile, uhambe kalula ekwehleni kwehle intaba, futhi ushintshe izinkomba kaningi kuthrekhi.

Yikhulule: Uma ungazange ugingqike ngaphambi kwe-IT band syndrome, sekuyisikhathi sokuqala. "Ukugoqa amagwebu kungasiza ezinhlungwini," kusho uSilverman. Faka i-glute, hamstring, ne-quad elula futhi. (Khululeka! Ukunwetshwa kwe-IT Band Okungcono Kakhulu.)

I-Plantar Fasciitis

Izithombe zeCorbis

I-plantar fascia iyiqembu lezicubu elinezicubu ematheni onyawo lwakho elisuka esithendeni sakho liye ezinzwaneni zakho. Izinyembezi ezincane ku-fascia zidala ukuvuvukala futhi, nakho, ubuhlungu obukhulu besithende. Uzoyizwa kakhulu ekuseni noma ngemuva kwesikhathi eside sokuhlala noma sokuma.

Kugweme: Gcina imilenze nezinyawo zakho ezingezansi zigxiliwe ngokunwebeka amathole akho kanye ne-plantar fascia, ngaphezu kokuzivocavoca okuqinisa i-arch.

Yikhulule: Uma uba nokucasuka ngaphansi konyawo lwakho, i-splint yasebusuku ingasiza, kusho uSilverman. "Ukugingqa ibhola legalufu noma ibhodlela lamanzi elifriziwe ngaphansi konyawo lwakho kuyasebenza futhi."

I-Piriformis Syndrome

Izithombe zeCorbis

Imisipha ye-piriformis engemuva kwakho iqinisa amalunga akho we-hip, igcine ibhalansi yakho, futhi ikuvumele ukuthi usuke ezinyaweni uye ezinyaweni. Lapho umsipha ucindezela inzwa ye-sciatic ngamandla amakhulu, ungase uzwe ubuhlungu ku-derriere yakho noma ukuncenceza okuhamba yonke indlela ukuya ezinzwaneni zakho.

Kugweme: Sike sakusho phambilini futhi sizokusho futhi: "Qinisa ama-glutes akho ukuvimbela ama-piriformis ukuthi angabi namandla futhi acasuke," kusho uSilverman. Futhi, umsebenzi oyinhloko-kufaka phakathi i-abs yakho, emuva, kanye nemisipha ye-pelvic-kuyisihluthulelo.

Yikhulule: Thatha i-lacrosse noma ibhola lethenisi ukukhipha ama-glutes akho, umbe ujule emisipheni. "Ukuzisonga ngaphambi nangemuva kokugijima kungasiza ekunciphiseni izimpawu," kusho uSilverman. Gcina ibhola likwazi ukugoqeka ngezikhathi ezithile usuku lonke. (Zama enye yalezi Zindlela Ezi-6 Zokukhulula Imisipha Emuva Ngemuva Kwe-Overtraining.)

I-Posterior Tibialis Tendonitis

Izithombe zeCorbis

I-posterior tibialis tendon inomsebenzi owodwa obalulekile: ukwesekwa kwe-arch. I-tendon ixhuma umsipha wakho wethole ngaphakathi kweqakala lakho. Lapho ithukuthele, ivuvukala, noma idwenguliwe, ungahle ubheke izinhlungu zonyawo nezamaqakala, kanye nemengamo ewela kancane ngokuhamba kwesikhathi okuholela ezinyaweni eziyisicaba.

Kugweme: Ngaphambi kokuthenga lokho kukhahlela okuhle, vakashela indawo osebenzela kuyo ukuze uhlolwe izinyawo zakho. Ukuphakama kwakho kwe-arch kunquma ukuthi iqakala lakho ligijima kangakanani ngaphakathi noma ngaphandle uma ugijima, futhi ngenxa yalokho, yiziphi izicathulo ezingakusebenzela kangcono-isicathulo esingathathi hlangothi esivumela unyawo lwakho ukuba luzigingqe ngokwemvelo ngaphakathi, noma isihlangu noma isilawuli sokulawula ukunyakaza esivimbela ukunyakaza inkomba eyodwa noma enye. "Ukuqinisekisa ukuthi ugijima ngesicathulo esifanele kunganciphisa ukulimala okungaba khona okubandakanya i-tendonitis," kuchaza uSilverman. Futhi, ukuqinisa umlenze wakho ophansi-kanye nethole ikakhulukazi-kungavimbela obunye bobuhlungu obuhlupha abagijimi abaqalayo.

Yikhulule: Massage neqhwa endaweni ukunciphisa izimpawu, kusho uSilverman. Phumula noma ushintshele ekuzilolongeni okunomthelela omncane okususa umthwalo ezinyaweni zakho isikhashana, futhi ucabange ukufaneleka kuma-orthotics. (Uma usanda kungena enkambisweni yokuzivocavoca, qiniseka ukuthi awuzikhuphuli ngokweqile kunemikhawulo yakho. Bheka lezi Zimpawu Ezi-5 ZikaTelltale Uyaziqeda.)

Buyekeza kwe-