I-Achilles Tendon Yolula Namandla Wokuzivocavoca

-Delile

• 3 yelula ithenda le-Achilles
• 1. Ukwelulwa komgijimi
• 2. Ukwehlisa uzwane odongeni
• 3. Ukwehla kwesithende
• Amathiphu wokwelula ama-Achilles
• Ukubuyela emisebenzini
• Ukuzivocavoca ithole oku-3
• 1. Ukuhlala phansi kwesithende
• 2. Isithende sokuma siyaphakama
• 3. Ukuzivocavoca inkonyane band
• Ukuthatha

Uma une-Achilles tendonitis, noma ukuvuvukala kwethenda yakho ye-Achilles, ungenza ukwelula ukusiza ukutakula.

I-Achilles tendonitis ivame ukubangelwa ukusebenza okukhulu nokuningi ngokweqile komzimba. Izimpawu zifaka ukuqina, ubuthakathaka, ukungakhululeki, nobubanzi bokuhamba obunqunyelwe.

Kwesinye isikhathi, i-Achilles tendonitis ibizwa nge-Achilles tendinopathy, kepha izimo zombili azifani. I-Achilles tendinopathy ukwehla nokonakala kwe-collagen kuthenda. Ikhula lapho i-Achilles tendonitis iba yisifo esingelapheki.

Ezinye izimo ezingathinta le ndawo zibandakanya i-Achilles tendonosis, noma izinyembezi ezincane kuthenda, kanye nokuqhuma kwethenda le-Achilles, ukukhala okuyingxenye noma okuphelele. Lezi zimo kungenzeka zikhule uma i-Achilles tendonitis ingelashwa.

Ukusheshisa ukuphulukisa nokwenza ngcono ukuhamba, zama lokhu kunweba kwethenda le-Achilles.

3 yelula ithenda le-Achilles

1. Ukwelulwa komgijimi

Lapho i-Achilles tendon ivutha, ingaqina futhi idale ukungakhululeki. Ukwelulwa komgijimi, noma ukolulwa kwethole, kuzohlinzeka ukukhululeka ngokukhulula ithenda.

Ukwenza lo msebenzi, uzodinga udonga noma okunye ukwesekwa, okufana nesihlalo.

1. Beka izandla zakho odongeni noma esihlalweni. Uma usebenzisa udonga, beka izandla zakho ezingeni leso.
2. Nyathela umlenze ofuna ukuwunweba ngemuva kwakho. Gcina isithende sakho sangemuva phansi bese ukhomba izinzwane zakho phambili.
3. Gobisa elinye idolo lakho odongeni, ugcine umlenze wakho wangemuva uqonde.
4. Ncika odongeni uze uzwe ukunwetshwa kahle enkonyane lakho. Unganciki kuze kube manje ukuthi uzwe ubuhlungu.
5. Bamba imizuzwana engama-30. Gcwalisa ama-reps ama-3.

Uma kubuhlungu ukuqondisa umlenze wakho, zama ukwelula umgijimi ngamadolo agobile. Qala eduze nodonga bese ugoba idolo lakho langemuva uze uzwe ukunwebeka. Bamba imizuzwana engama-30 bese uphinda kathathu.

2. Ukwehlisa uzwane odongeni

Ukwelulwa kwezinzwane odongeni kuhle uma umgijimi womgijimi enza amahlombe akho angakhululeki. Ibeka ingcindezi encane emzimbeni ongenhla. Njengokunwebeka komgijimi, lokhu kuvivinya umzimba kusiza ukuhamba ngokunciphisa ukucindezeleka kwithenda ye-Achilles.

Landela lezi zinyathelo ngomlenze odala ukungakhululeki.

1. Yima ubheke odongeni bese ubeka izinzwane zakho phezulu nangodonga. Lapho ubeka izinzwane zakho phezulu, kuya ngokuya ngokwelula ukwelula.
2. Ncika phambili, ugcine isithende sakho phansi. (Omunye umlenze wakho ungemva kwakho, izinzwane ziya phambili nesithende phansi.)
3. Bamba imizuzwana engama-30. Gcwalisa ama-reps ama-3.

3. Ukwehla kwesithende

Okunye ukwelula kwethenda le-Achilles ukwehla kwesithende. Ungakwenza esitebhisini noma esitebhisini. Uma ufuna ukusebenzisa isitebhisi, qiniseka ukuthi ikhiyiwe endaweni yayo.

Yenza lokhu welule ngomlenze onenkinga ye-Achilles tendon.

1. Bambelela ezitimeleni zesiteji noma isitebhisi.
2. Beka ibhola lonyawo lwakho onqenqemeni lwesinyathelo esingezansi.
3. Vumela isithende sakho siwele phansi, sivumele olunye unyawo lwakho lukhululeke.
4. Bamba imizuzwana engama-30. Gcwalisa ama-reps ama-3.

Uma unenkinga yokulinganisa, yenza lokhu kuzivocavoca ngaphansi kweso lochwepheshe bezokunakekelwa kwempilo.

Amathiphu wokwelula ama-Achilles

Ukuze uthole ukukhululeka okuhle, welula i-Achilles tendon yakho njalo. Kufanele uqhubeke nokwelula ngisho nalapho ungazizwa uqine noma ubuhlungu.

Ukuze uthole okuhle kunwebu ngalunye, gcina lezi zeluleko namasu engqondweni:

• Thatha isikhathi sakho. Hambisa kancane, noma ngabe ujula endaweni elula noma eguqukayo. Lokhu kuzonciphisa ubungozi bokulimala nokungaphatheki kahle.
• Gwema ukushaya. Ukunyakaza okusheshayo, okungazelelwe kuzokwenza izinkinga ze-Achilles zibe zimbi kakhulu. Hlala ukhululekile ngesikhathi ngasinye.
• Gcina isithende sakho phansi. Ngesikhathi sethole, tshala isithende sakho emhlabathini. Uma uphakamisa isithende sakho, i-Achilles tendon ngeke ilule kahle.
• Yima uma uzwa ubuhlungu. Nweba uze uzwe ukungakhululeki okuncane, bese uphumule. Ungayihluphi noma uyiphoqe imisipha yakho. Uma uzwa ubuhlungu obubukhali, yeka ukuzelula ngokushesha.

Ukwelula yingxenye eyodwa nje yokutakula kwe-Achilles tendonitis. Udokotela wakho futhi angakutshela ukuthi uphumule, ufake amaphakethe e-ice, futhi ugqoke ukuphakamisa izithende ezicathulweni zakho.

Ukubuyela emisebenzini

Ngokuvamile, kufanele ugweme ukusebenza nokugxuma imisebenzi uze ungabi nazimpawu.

Lapho usukulungele ukuzivocavoca, kwenze kancane. Qala ngamaphesenti angama-50 wezinga lakho lokuqala. Uma ukwazi ukuzivocavoca ngaphandle kobuhlungu, ukwandisa umsebenzi wakho ngamaphesenti angama-20 isonto ngalinye.

Ngokuya ngezimpawu zakho, ungakwazi ukwelula ezinyathelweni zokuqala ze-Achilles tendonitis.

Kungcono ukukhuluma nodokotela noma umelaphi ngaphambi kokwenza noma yiluphi uhlobo lwe-Achilles tendon elula noma lokuzivocavoca. Uma beqonda isimo sakho bangakunikeza ubuchwepheshe futhi baqinisekise izivivinyo eziwusizo.

Ukuzivocavoca ithole oku-3

Ungenza futhi izivivinyo zokuqinisa imisipha yenkonyane nesithende sakho. Le misipha inamathiselwe kuthenda yakho ye-Achilles, ngakho-ke kubalulekile ukuyigcina iqine. Izonciphisa ukucindezelwa kwethenda futhi ivimbele izinkinga ezizayo.

Ukwenza izivivinyo zokuqinisa imisipha kuzophinde kuqinise ithenda yakho ye-Achilles.

1. Ukuhlala phansi kwesithende

Ngesikhathi isithende esihleli phansi siphakamisa, imisipha ematholeni akho isebenza ngokubambisana ukuphakamisa isithende sakho. Lokhu kuthuthukisa amandla futhi kunikeze ukusekelwa kwethenda ye-Achilles.

1. Hlala esihlalweni noma onqenqemeni lombhede. Beka izinyawo zakho ububanzi behlombe.
2. Phakamisa izithende zakho phezulu ngangokunokwenzeka, ume kancane, bese uzihlisa kancane.
3. Gcwalisa isethi eyodwa yama-reps angama-20 kuye kwangama-25. Phinda izikhathi ezinhlanu kuya kweziyisithupha usuku ngalunye.

2. Isithende sokuma siyaphakama

Uma izwa ikhululekile, ungenza isithende siphakamise ngenkathi umile. Lokhu kwehluka futhi kufaka imisipha enamathiselwe kuthenda yakho ye-Achilles.

1. Yima ngezinyawo zakho zihlukaniswe ububanzi. Bamba esihlalweni noma phezulu phezulu ukuze uthole ukusekelwa.
2. Phakamisa izithende zakho bese uvukela emabhola ezinyawo zakho. Misa kancane, bese wehlisa kancane izithende zakho.
3. Gcwalisa isethi eyodwa yama-reps angama-20 kuye kwangama-25. Phinda kuze kube izikhathi ezi-5 noma eziyisithupha usuku ngalunye.

3. Ukuzivocavoca inkonyane band

Ungasebenzisa futhi ibhendi yokumelana ukwenza ithoni yakho nemisipha yesithende ithoni. Lokhu kuvivinya umzimba kuqinisa le misipha ngokuyiphoqa ukuthi isebenze ngokumelene nokuphikiswa.

Qala ngebhendi lokumelana nokukhanya. Njengoba ithenda yakho iya ngokuqina, ungasebenzisa ibhendi ekhudlwana enokumelana okwengeziwe.

1. Hlala phansi noma embhedeni. Yelula imilenze yakho ngqo phambi kwakho.
2. Songa ibhande lokumelana nebhola lonyawo ofuna ukulelula, ugoba idolo lakho kancane. Bamba imikhawulo ngezandla zakho.
3. Donsa ibhendi ukuze uguqule unyawo lwakho luze kuwe.
4. Misa isikhashana, khulula, bese ukhomba unyawo lwakho kude nawe.
5. Qedela amaqoqo amathathu we-10 kuya ku-15 reps.

Ukuthatha

Uma une-Achilles tendonitis noma ezinye izingqinamba ze-Achilles tendon, ungenza ukwelula ukusiza ukutakula. Lokhu kuhamba kuthuthukisa ukuhamba ngokukhulula imisipha.

Ukuzivocavoca okuqinisayo nakho kungakhipha ithole nemisipha yesithende enamathiselwe kuthenda. Uma imisipha iqina, ukucindezela okuncane kuzosetshenziswa kuthenda.

Khuluma nodokotela wakho ngaphambi kokwenza ukwelula kwethenda le-Achilles nokuqinisa umzimba. Ngesikhathi sokululama, kubalulekile ukuphumula nokukhawulela umsebenzi. Udokotela wakho angakuchazela indlela ephephe kunazo zonke yokubuyela esimisweni sakho esivamile.

Uma i-tendon yakho ye-Achilles ingabi ngcono, funa usizo lwezokwelapha.