Kwenzekani Uma Uqhekeka Emhlane?

-Delile

• Ukubheka umgogodla
• Kwenzekani lapho umqolo wakho "uqhekeka"?
• Ithiyori # 1: I-Synovial fluid nengcindezi
• Umbono # 2: Amanye amagesi nengcindezi
• Kungani izwakala kamnandi?
• Ziyini izingozi?
• Ungakwenza kanjani ngokuphepha
• Ukuguqa esifubeni
• Ukuzungezisa okuphansi emuva
• Ukunwebeka kwebhuloho
• Kuhleli ukujikeleza okuphansi emuva
• Ukuthatha

Uyawazi lowo muzwa lapho uqala ukusukuma uzelule ngemuva kokuhlala isikhathi eside kakhulu, bese uzwa ukuvumelana kwamaphaphu nemifantu emhlane, entanyeni, nakwezinye izindawo? Kuzwakala kukuhle, angithi?

Kodwa yini engemuva kwakho konke lokho okuvelayo? Ingabe kufanele ukhathazeke?

Ngokuvamile, cha. Lapho "uqhekeka" umhlane wakho, akukho lutho oluqhekezayo, oluhlukanayo, noma olwephuka. Kukhona ngisho negama lobuchwepheshe lalo: crepitus.

Ukuxhaphaza umgogodla, noma "ukulungiswa," kungenziwa nguwe noma ngochwepheshe, njenge-chiropractor noma omunye uchwepheshe ohlangene nomgogodla.

Ake sibheke ukuthi kungani amahlombe enza lowo msindo "wokuqhekeka", amanye ama-downsides ukulungisa umhlane wakho, nokuthi ungakwenza kanjani ngezinzuzo.

Ukubheka umgogodla

Ngaphambi kokuthi singene ekusebenzeni kwemihlane emuva, ake sikhulume kancane nge-anatomy yomgogodla wakho. Umgogodla uqukethe izingxenye eziningana ezinkulu:

• Kwenzekani lapho umqolo wakho "uqhekeka"?

  Ithiyori # 1: I-Synovial fluid nengcindezi

  Imibono edume kakhulu iphakamisa ukuthi ukulungisa igesi ekhishwe ngokuhlangene - cha, cha ukuthi uhlobo lwegesi.

  
  

  Nansi inqubo eyodwa ochwepheshe abaningi abacabanga ukuthi iyenzeka:

  1. Ukwehla umhlane wakho welula amaphilisi we-squishy emaphethelweni angaphandle ama-vertebrae azungeze amalunga abizwa ngamalunga we-facet.
  2. Ukwelula lawa ma-capsule kuvumela uketshezi lwe-synovial ngaphakathi kwabo ukuthi lube nesikhala esithe xaxa sokuzulazula, kukhulule ingcindezi kumajoyini akho omhlane nasemisipheni nasekunyakaziseni amalunga ezinhlangothi zakho.
  3. Lapho ingcindezi ikhishwa, i-synovial fluid iba negesi futhi yenze umsindo wokuqhekeka, wokuqhuma noma wokuqhuma. Lolu shintsho olusheshayo lwesimo lubizwa ngokuthi ukubilisa noma ukuvuthisa.

  Umbono # 2: Amanye amagesi nengcindezi

  Enye incazelo ifaka negesi. Abanye ochwepheshe bakholelwa ukuthi amagesi afana ne-nitrogen, i-carbon dioxide, ne-oxygen ayakheka phakathi kwamalunga akho ngokuhamba kwesikhathi, ikakhulukazi uma amalunga akho engahlangani kahle futhi evuvukale ekumeni okuhle njengokuzingelwa noma ukuhlala isikhathi eside.

  Uma welula amalunga noma uzulazula ngezindlela ezithile, igesi iyakhishwa.

  
  

  Kungani izwakala kamnandi?

  Lokhu kukhishwa kwengcindezi kucatshangwa ukuthi okwenza izinguquko zangemuva zizizwe zihle kakhulu kubantu abaningi.

  Ukuqhekeka emuva kubuye kudale ukuthi kukhishwe ama-endorphin azungeze indawo ebilungisiwe. Ama-endorphin angamakhemikhali akhiqizwa yindlala ye-pituitary ehloselwe ukuphatha ubuhlungu emzimbeni wakho, futhi angakwenza uzizwe waneliseke kakhulu lapho uqhekeza ijoyinti.

  Kepha kungahle kube nenye inqubo, engaphansi komzimba nengokwengqondo esebenza lapha.

  Ucwaningo lwango-2011 lukhombisa ukuthi ungahle uhlanganise umsindo wokuqhekeka umqolo wakho nomuzwa omuhle wokukhululeka, ikakhulukazi lapho kwenziwa udokotela wezokwelapha onguchwepheshe. Lokhu kuyiqiniso ngisho noma kungenzekanga lutho ngokuhlanganyela - umphumela we-placebo ekugcineni kwawo.

  Ziyini izingozi?

  Ngaphambi kokuba siqhubekele phambili, khumbula nje ukuthi noma yikuphi ukulungiswa emuva kwakho noma okwenziwe nguchwepheshe akufanele kukuzwise ubuhlungu obukhulu.

  Ukulungiswa kungahle kungakhululeki, ikakhulukazi uma uzelula kakhulu noma uma ungawujwayele umuzwa wokuthi i-chiropractor ilawula amalunga akho. Kodwa akufanele uzwe ubuhlungu obukhulu, obubukhali, noma obungabekezeleleki.

  
  

  Nazi ezinye izingozi zokulungisa emuva ngokungalungile:

  • Ukuqhekeka umhlane wakho ngokushesha okukhulu noma ngamandla kungancipha izinzwa ngaphakathi noma eduze kwekholomu yakho yomgogodla. Inzwa ecindezelweyo ingalimaza. Kakhulu. Futhi ezinye izinzwa ezikhonjiwe zingahlala zicinyiwe futhi zikhawulele ukuhamba kwakho kuze kube yilapho uzihlola futhi welashwa ngochwepheshe.
  • Ukuqhekeza umgogodla wakho ngamandla nakho kungacindezela noma kudabule imisipha ngaphakathi nangasemuva komhlane wakho, kufaka phakathi imisipha yakho yentamo eduze kwaphezulu komgogodla nemisipha yakho yesinqe eduze nangaphansi. Imisipha eqondile ingaba nzima noma ibe buhlungu ukuhamba, futhi ukulimala kanzima kwemisipha kungadinga ukuhlinzwa.
  • Ukuqhekeka emuva kwakho kaningi ngokuhamba kwesikhathi kungalula emuva imigqa. Lokhu kunwebeka unomphela kubizwa ngokungazinzi okungapheli. Lokhu kwandisa ingozi yakho yokuthola i-osteoarthritis njengoba ukhula.
  • Ukuqhekeka umqolo wakho kanzima kakhulu noma ngokweqile kungalimaza imithambo yegazi. Lokhu kungaba yingozi ngoba imikhumbi eminingi ebalulekile yehla yenyuka emhlane wakho, eminingi yayo exhuma ebuchosheni bakho. Enye inkinga engaba khona yalokhu ukujiya kwegazi, okungadala imivimbo, ama-aneurysms, noma okunye ukulimala ebuchosheni.

  Ungakwenza kanjani ngokuphepha

  Indlela ephephe kunazo zonke yokuqhekeza umhlane wakho ngokwakho ngokwelula imisipha yakho yangemuva.

  Ochwepheshe abaningi bancoma i-yoga noma ama-pilates aholwa uchwepheshe oqeqeshiwe ukuthola imiphumela emihle, kepha futhi ungenza izivivinyo ezimbalwa emuva ekhaya ukuze ulungise ngokushesha.

  Ezinye zalezi zivivinyo zingasiza futhi ekunciphiseni ubuhlungu obungapheli beqolo noma ukwenyusa uhla lwakho lokunyakaza uma uzenza ngokungaguquguquki.

  Kunezindlela eziningana zokwenza lokhu ongazenza ingxenye yenjwayelo yakho yansuku zonke. Zama okukodwa noma okuningi kwalokhu bese ubona ukuthi yikuphi okukusebenzela kangcono.

  Ukuguqa esifubeni

  1. Lala ngomhlane bese usebenzisa izandla zakho ukudonsela amadolo akho esifubeni sakho, umlenze owodwa ngasikhathi. Pholisa umhlane nentamo yakho ekunwebeni njengoba udonsa ngezingalo zakho.
  2. Phinda izikhathi ezi-2-3.
  3. Zama lokhu kuhamba kabili ngosuku.

  Ukuhluka ekubekweni kwesandla kufaka:

  • ukubeka isandla sakho emadolweni, ngaphansi kwe-kneecap
  • ubambelele ngemuva kwethanga lakho, ngemuva kwedolo lakho
  • ukuxhuma umlenze wakho phezu kwengalo yakho

  Ukuzungezisa okuphansi emuva

  1. Lala ngomhlane uphakamise amadolo akho ukuze agobeke.
  2. Ukugcina amahlombe akho ethule, hambisa izinkalo zakho kolunye uhlangothi ukuze amadolo akho athinte phansi.
  3. Bamba lesi sikhundla imizuzwana eyi-10, noma uphefumule ngaphakathi nangaphandle okungu-2.
  4. Kancane kancane buyisela amadolo akho endaweni yawo yangaphambilini bese uphinda kolunye uhlangothi.
  5. Yenza lokhu izikhathi ezingama-2-3, okungenani kabili ngosuku.

  Ukunwebeka kwebhuloho

  1. Lala ngomhlane.
  2. Buyisa izithende zakho emuva enkambeni yakho ukuze amadolo akho akhombe.
  3. Ngokucindezela izinyawo zakho phansi, phakamisa i-pelvis yakho ukuze umzimba wakho wakhe umugqa oqondile kusuka emahlombe akho uye emadolweni.

  Enye inguqulo yalokhu, njengoba kukhonjisiwe ngenhla, ifaka ukubeka izinyawo zakho phezulu phezulu; esikhundleni sokucindezela izinyawo zakho phansi uzibeka odongeni bese wenza ukukhuphuka okufanayo kwe-pelvic. Lokhu kunikeza ukuphakama okuhlukile nokwelula umhlane wakho. Kungabeka ingcindezi eyengeziwe emuva noma emahlombe akho aphezulu.

  Kuhleli ukujikeleza okuphansi emuva

  1. Ngenkathi uhleli phansi, letha umlenze wakho wesobunxele ngaphezu komlenze wakho wangakwesokudla.
  2. Beka indololwane yakho yangakwesokudla edolweni lakho langakwesobunxele, bese uzungezisa umzimba wakho ongaphezulu uye kwesokunxele.
  3. Bamba lesi sikhundla imizuzwana eyi-10, noma ukuphefumula okungu-3, ​​bese ubuyela endaweni yakho ejwayelekile.
  4. Phinda lokhu ngakolunye uhlangothi ngomlenze wakho wangakwesokudla ngaphezu komlenze wakho wesobunxele bese ujikela kwesokudla.

  Ngaphandle kokuthi uyi-chiropractor yochwepheshe noma unelayisense yokulungisa amajoyinti, ungazami ukuguqula amalunga omuntu ngamunye emuva noma ama-disc uwedwa - lokhu kungadala ukulimala noma ukulimala.

  Ukuthatha

  Ukulungisa umhlane wakho kuphephile uma ukwenza ngokucophelela hhayi kaningi. Ngaphezu kwakho konke, kufanele hhayi ubuhlungu.

  Futhi ngenkathi kungekho lutho olungahambi kahle ngokwelula okuvamile, ukuphoqa iqolo lakho ngenkani izikhathi ezimbalwa ngosuku noma ngaphezulu, noma ukukwenza ngokuzumayo noma ngamandla, kungaba yingozi ngokuhamba kwesikhathi.

  Bheka udokotela, owelapha ngokomzimba, noma i-chiropractor uma uhlangabezana nokuphazamiseka okuqhubekayo noma ubuhlungu lapho ulungisa umhlane wakho, ngemuva kokulungisa (futhi awusuki), noma uma unezinhlungu zesikhathi eside emuva. Lokhu kungaba yizimpawu zesimo sangemuva esidinga ukwelashwa.