Inkontileka yemisipha: kuyini, izinhlobo eziyinhloko nokwelashwa

-Delile

• Izinhlobo eziyinhloko nezimpawu zesivumelwano
• 1. Inkontileka yeLumbar
• 2. Isivumelwano somlomo wesibeletho
• 3. Isivumelwano emahlombe
• 4. Inkontileka yenkonyane
• 5. Isivumelwano ethangeni
• 6. Inkontileka ngemuva
• Yelashwa kanjani
• Izimpawu zokuthuthuka
• Izimpawu zokuwohloka
• Ungakugwema kanjani izinkontileka zemisipha

Ukuqina kwemisipha kwenzeka ngenxa yokuqina ngokweqile noma ukusikwa kwemisipha, okuvimba imisipha ukuthi ikwazi ukuphumula. Izinkontileka zingenzeka ezingxenyeni ezihlukene zomzimba, njengentamo, umlomo wesibeletho noma ithanga, ngokwesibonelo, futhi kungenzeka ngemuva kokuzivocavoca umzimba ngamandla amakhulu, ngokwenza ukunyakaza okungazelelwe, ngokulala kabi ebusuku noma ngokuxineka ngokweqile emzimbeni kubangelwa yingcindezi.

Inkontileka ibangela ubuhlungu, ukungakhululeki futhi kuvame ukukhawulela ukunyakaza, okungavama ukuzwakala kalula lapho isandla sifakwa emisipheni futhi kunengxenye ebuhlungu kakhulu futhi eqinile.

Ngokuvamile, ezinye izindlela ezilula zingenziwa ekhaya ukuthuthukisa ubuhlungu nokungakhululeki njengokufaka izikhwama zamanzi ashisayo noma ukubhucunga imisipha ethintekile. Kodwa-ke, uma ubuhlungu bungathuthuki, kufanele kufunwe usizo lwezokwelapha futhi kuqalwe ukwelashwa okufanele kakhulu.

Izinhlobo eziyinhloko nezimpawu zesivumelwano

Ezinye izimpawu zingakhombisa ukuba khona kwesivumelwano semisipha njengobuhlungu nokungakhululeki noma ukuba khona kwe-pellet noma iqhubu emisipheni. Kodwa-ke, izimpawu zingahluka ngokuya ngokuthi inkontileka ivela kanjani futhi, ikakhulukazi, ngokuya ngemisipha ethintekile.

Izinhlobo eziyinhloko zesivumelwano semisipha yilezi:

1. Inkontileka yeLumbar

I-lumbar muscle contracture ithinta isifunda se-lumbar, okuyingxenye yokugcina yangemuva futhi engenzeka ngenxa yomzamo okhiqiza ukulayisha ngokweqile emisipheni yaleyo ndawo njengokuma kabi emsebenzini noma lapho ulele, ukuphakamisa into esindayo ngendlela exakile indlela, imizamo eyeqile emisebenzini yomzimba noma ngokwenza ukunyakaza okungazelelwe, isibonelo.

Lolu hlobo lwenkontileka luqala ngokungakhululeki okuncane emhlane ongezansi okungancipha kancane kancane, kubangele ubuhlungu obukhulu, obungaphazamisa imisebenzi yansuku zonke. Kodwa-ke, izimpawu zesivumelwano se-lumbar zivame ukuthuthuka phakathi kwamasonto ambalwa.

2. Isivumelwano somlomo wesibeletho

Ukutholwa kwemisipha yomlomo wesibeletho kuthinta intamo ebangelwa ukuqina kwezicubu zomzimba noma emsipheni we-trapezius scapular futhi kungenzeka ngenxa yokuhlukumezeka kwemisipha ngenxa yokuthwala isisindo esiningi emahlombe njengezikhwama noma ojosaka, ukungafudumali ngaphambi kokuzivocavoca umzimba, noma ngemisipha isibonelo, ubuthakathaka noma ukucindezeleka.

Lolu hlobo lwenkontileka lungadala ubuhlungu obukhulu entanyeni, futhi kwesinye isikhathi lobu buhlungu bungaphuma buye engalweni budale ukudikiza, ukuphela kwamandla engalweni, noma ubunzima bokuhambisa ikhanda, intamo, noma ingalo.

3. Isivumelwano emahlombe

Inkontileka emahlombe ithinta imisipha ye-trapezius noma i-rhomboid futhi ingenzeka ngenxa yengcindezi, ukukhathala noma ukuma kabi njengokuhlala phambi kwekhompyutha isikhathi eside ugcina amahlombe ephakanyiswe isikhathi eside, ngokwesibonelo. Lolu hlobo lwenkontileka lungadala ubuhlungu ehlombe langakwesokudla noma ehlombe langakwesobunxele, okungenza kube nzima ukuhambisa ingalo.

4. Inkontileka yenkonyane

Inkontileka yenkonyane ithinta imisipha ye-gastrocnemic noma ye-soleus futhi ivela ngenxa yokuzikhandla ngokweqile emisebenzini yezemidlalo njengokugijima noma ibhola, ngokwesibonelo, ngenxa yokuqoqwa kwe-lactic acid ekhiqizwa yimisipha ngesikhathi sokuvivinya umzimba noma ngenxa yokwehla emzimbeni kubangela ukungalingani kwama-electrolyte alawula ukusikwa kwemisipha.

Lolu hlobo lwenkontileka lubangela izinhlungu, ukuqina kwemisipha okungaba nzima futhi kwakheke isigaxa esisicwini esingazwakala ngokushaya ngamandla.

5. Isivumelwano ethangeni

Inkontileka yethanga ingathinta imisipha yangaphambili, emuva noma ohlangothini lwethanga futhi ingenzeka ngenxa yemisebenzi yomzimba njengokugijima, ibhola noma ukuqeqeshwa kwesisindo, ngokwesibonelo, ngenxa yokuntuleka kokwelula nokufudumala ngaphambi kokuzivocavoca umzimba noma ubuthakathaka , ukukhathala nokungalingani kwemisipha.

Lolu hlobo lwenkontileka lungadala ubuhlungu bemisipha nokuqina futhi, ezimweni ezinzima kakhulu, ukulahleka kokuhamba nokuhoxa ekusebenzeni komzimba okwesikhashana.

6. Inkontileka ngemuva

Inkontileka engemuva ingathinta noma yisiphi isifunda sangemuva futhi imvamisa yenzeka ngenxa yokuma okungahambi kahle, ngokuba sesikhundleni esifanayo isikhathi eside uhleli emsebenzini noma ushayela, noma ume isikhathi eside, ngokwesibonelo. Le mikhuba yokuphila inciphisa imisipha futhi inyuse nengozi yokungena emuva.

Lolu hlobo lwenkontileka lungadala ukuqina kwemisipha, ubuhlungu kanye nesigaxa esiswini esingazwakala ngokushaya ngamandla.

Yelashwa kanjani

Ukwelashwa kwenkontileka yemisipha kungenziwa ekhaya futhi kufaka phakathi:

• Ukugeza ngamanzi ashisayo, ukuvumela indiza yamanzi ashisayo ukuthi iwele ngqo esifundeni sesivumelwano uma kungenzeka;
• Sebenzisa ibhodlela lamanzi ashisayo noma ithawula elifudumele lifudunyezwe endaweni ebuhlungu, imizuzu eyi-15 kuye kwengama-20, ama-2 kuye kathathu ngosuku;
• Massage isifunda sesivumelwano ngokunyakaza okuqinile, okuyindilinga usebenzisa ukhilimu othambisa noma ukuphumula kwamafutha abalulekile, ikakhulukazi uma uzwa i-pellet noma itshe;
• Yenza okulula, ezenza ukuthi kube lula ukwelula nokusebenzisa imisipha ethintekile, ngoba yize lokhu kunweba kungaqala kubangele ubuhlungu obuthile, kuzosiza ekunciphiseni ukungezwani esifundeni senkontileka, kusiza ukukhulula imisipha.

Ngaphezu kwalokho, ezikhathini zokukhathala okukhulu, lapho kunokucinana kwemisipha okuningi futhi nezinkontileka ziphindaphindeka, umuthi wokulwa nokuvuvukala nawo ungasetshenziswa, njengeCataflam emulgel noma iVoltaren emulgel, okufanele isetshenziswe ngqo emisipheni ethintekile.

Ezimweni lapho izinyathelo zangaphambilini zinganele, kubalulekile ukuthi uthintane nodokotela ojwayelekile noma udokotela wamathambo ongahlinzeka ngemithi yokuphumuza imisipha efana neMiosan noma iDorflex, noma imishanguzo elwa nokuvuvukala ethathwe ngomlomo njenge-ibuprofen noma i-diclofenac, ngokwesibonelo. La makhambi, ngaphandle kokusiza ekuphumuleni, futhi asiza ekudambiseni izinhlungu nokulala kangcono, njengoba umphumela wazo wokuphumula emisipheni uthanda ukulala nokuphumula komzimba.

Uma isivumelwano singadluli futhi izimpawu ziqhubeka izinsuku ezingaphezu kwezingu-7, kufanele ubuyele kudokotela noma ufune i-physiotherapist, njengoba kulokhu ungaba nesivumelwano esibi kakhulu esidinga ukuqashwa kwezokwelapha nokwelashwa ngokomzimba.

Funda ukuthi i-physiotherapy yenziwa kanjani ngokuthola imisipha.

Izimpawu zokuthuthuka

Izimpawu zokwenza ngcono kwinkontileka ukuqeda ubuhlungu, ukukhuphuka kokunyakaza nokuncipha kwamaphoyinti amathenda esifundeni esithintekile. Imisipha iba lula futhi ingabi buhlungu kakhulu.

Izimpawu zokuwohloka

Izimpawu zokuwohloka okungenzeka kube ngukuhlala unomphela kwesivumelwano, esiba sikhulu futhi sibe buhlungu kakhulu nokwakhiwa kwe-fibrosis esifundeni sesivumelwano, esingaxazululwa kuphela ngezikhathi ze-physiotherapy. Ngokuya ngendawo yenkontileka, ubuhlungu bungadlulela kwezinye izindawo nokuzwa okushoshozelayo lapho kuthinteka inzwa.

Kungaba kubi kakhulu uma ukwelashwa kungalandelwa ngendlela efanele nalapho imbangela yesivumelwano ingakasuswa yingakho kubalulekile ukuphumula ngesikhathi sokwelashwa.

Ungakugwema kanjani izinkontileka zemisipha

Ukugwema izinkontileka zemisipha, kukhona amathiphu afana nalawa:

• Yenza ukushisa ngaphambi kokuzijwayeza ukwenza imisebenzi yomzimba;
• Ukwelula ngemuva kokuzijwayeza ukwenza imisebenzi yomzimba;
• Ukulala ngomcamelo ophansi noma ngaphandle komcamelo uma ulala ngomhlane noma ngohlangothi;
• Gwema ukucindezeleka nokukhathazeka, ukuzama ukukhululeka lapho kungenzeka;
• Ukuma okulungile futhi uhlale uhamba noma uhlale ngomhlane nasesifubeni uqonde. Nakhu ukuthi ungalungisa kanjani ukuma okungalungile;
• Gwema ukunyakaza okungazelelwe noma ihaba imizamo yomzimba;
• Musa ukweqa imilenze yakho ngenkathi uhleli isikhathi eside.
• Nweba okungenani ama-2 times ngezikhathi zokusebenza, uma usebenza uhlezi isikhathi eside.

Ukuhlala phansi futhi kunomthelela ekubonakaleni kwezinkontileka zemisipha, ngakho-ke kuyanconywa ukuzivocavoca ukwenza okuthile ngokomzimba njengokubhukuda noma ama-pilates, ngokwesibonelo, ukusiza ukuqinisa imisipha nokuqeda ukucindezeleka kanye nokungezwani okuqoqiwe.

Bukela ividiyo enezeluleko zokuthi welula kanjani.