Yini Ebangela Izindlubu ze-Hamstring nokuthi Ungaziphatha Kanjani Futhi Uzivimbele

-Delile

• Yini ebangela amajaqamba emisipha?
• Uhlobo lwemisipha
• Ukuphela kwamanzi emzimbeni
• Ukushoda kwamaminerali
• Ezinye izinto ezinobungozi
• Ziyini izimpawu?
• Ungayikhulula kanjani amajaqamba
• Ukwelulwa phansi
• Ukubhucungwa
• Ukwelashwa okushisayo nokubandayo
• Ungakuvimbela kanjani ukuqaqanjelwa yimisipha
• Hlanganisa amanzi
• Ukushoda kwekheli
• Kulungele
• Nweba
• Ukubonana nodokotela nini
• Yini ongayilindela ekuqokweni kwakho
• Ukudla okudlela endlini

Izinsika ze-hamstring zivame kakhulu. Zingaqhamuka ngokuzumayo, zibangele ukuqina kwendawo nobuhlungu ngemuva kwethanga.

Kwenzakalani? Isisipha somsipha sisebenza ngokuqina (ngokuqina) ngokungathandi. Ungabona ngisho nesigaxa esiqinile ngaphansi kwesikhumba. Lowo ngumsipha onenkontileka.

Ngenkathi imbangela yezinhlungu zemisipha ingaziwa ngaso sonke isikhathi, kunezinto eziningana - njengokuphelelwa amandla kwamanzi nokucindezela kwemisipha - ezingaba nomthelela kuzo.

Nakhu odinga ukukwazi mayelana nokuthi kungani ungahle ubhekane nezinsika zokuqaqamba imisipha, nokuthi ungabudambisa kanjani ubuhlungu futhi ubavimbe bangabuyi.

Yini ebangela amajaqamba emisipha?

Amanye amacala ama-3 kwayi-4 ezikhukhula zemisipha ayenzeka ebusuku ngesikhathi sokulala. Kuyathakazelisa ukuthi amacala amaningi we-hamstring cramps abhekwa njenge-idiopathic. Lokhu kusho ukuthi odokotela abakwazi ukukhomba ngaso sonke isikhathi imbangela ethile.

Lokho kusho, kunezimo eziningana ezingaholela ekukhunjweni kwemisipha. Funda kabanzi ukuze ufunde ukuthi kungaba yini lokhu.

Uhlobo lwemisipha

Amajaqamba e-Hamstring angabangelwa ukufudumeza ngokungafanele umsebenzi noma ukwenza umsebenzi omningi kakhulu. Ukucindezela kwemisipha kuyimbangela ejwayelekile kakhulu yezikhwama.

Uma ungafudumali noma welule ngaphambi kokuzivocavoca, imisipha ingazizwa icindezelekile, ibenze babe sengozini yokucinana nokunye ukulimala. Lapho abantu beyisebenzisa ngokweqile imisipha yabo, i-lactic acid ingakha futhi ibangele amajaqamba aqinile.

Ukuphela kwamanzi emzimbeni

Ukuvivinya umzimba nokungaphuzi amanzi anele nakho kungadala amajaqamba. Umqondo lapha ngukuthi lapho amanzi nama-electrolyte elahlekile ngomjuluko futhi kungashintshwa, izinzwa ziyakhuthazeka futhi zenze imisipha isebenze.

Ikakhulu, ukusebenza lapho kushisa noma kunomswakama kungasheshisa inqubo yokwehla kwamanzi emzimbeni nokucinana kwemisipha.

Ukushoda kwamaminerali

I-magnesium encane kakhulu, i-potassium ne-calcium emzimbeni ingaveza amajaqamba. Lawa amaminerali abizwa nangokuthi ama-electrolyte.

Ngenkathi ukuphuza amanzi amaningi kubalulekile ngesikhathi sokuzivocavoca kanye nokusebenza kwansuku zonke, kufaka phakathi lawa ma-electrolyte kubaluleke ngokufanayo ukugcwalisa izitolo zamaminerali.

Ezinye izinto ezinobungozi

Kukhona nezici ezithile zobungozi ezingenza ukuthi umuntu abe sethubeni lokuzwa amajaqamba:

• Abantu asebekhulile ngokuvamile abanaso isisindo semisipha esiningi futhi bangacindezela imisipha kalula, okuholele ekucinaneni.
• Abasubathi abavame ukuzivocavoca esimweni sezulu esifudumele noma ababhekana nokuphelelwa amandla kwamanzi bangaba namajaqamba amaningi.
• Abantu abaphila nesifo sikashukela, ukuphazamiseka kwesibindi, ukucindezelwa kwemizwa, kanye nokuphazamiseka kwe-thyroid bangathola amajaqamba.
• Abesifazane abakhulelwe bavame ukuzwa imisipha nezinye izigaxa zemisipha. Uma lezi zinkalakatha zintsha, zingahamba ngemuva kokubeletha ingane.

Ziyini izimpawu?

Amajaqamba e-hamstring nezinye izicubu zemisipha zingavela ngaphandle kwesixwayiso. Ungase uzwe ukuqina okuncane ekuqaleni kulandelwe ubuhlungu obubukhali nokuqina okwandayo.

Uma ubheka imisipha yakho, ungahle ubone nesigaxa sezicubu ngaphansi kwesikhumba. Lesi yisicubu sakho ositholile. I-cramp ingahlala kusuka kumasekhondi ambalwa kuya kumizuzu eyi-10.

Ngemuva kokuthi ukudlidliza kokuqala kudlulile, ungahle ube nomuzwa wokuqina noma ukuthamba amahora ambalwa.

Ungayikhulula kanjani amajaqamba

Thatha isinyathelo ngokushesha lapho uzwa ukuthi kunesigaxa semisipha esiza. Ngenkathi ungeke ukwazi ukuyimisa ngokuphelele, ungakwazi ukwehlisa ubunzima.

Ukwelulwa phansi

Njengoba i-cramp ibamba, zama ukunweba imisipha ngobumnene ohlangothini oluhlukile lokuqina. Hlala phansi unyawo oluthintekile lwelulwe ngaphambi kwakho unyawo lwakho luguquke. Ncika phambili ngobumnene uze uzizwe welula emsipheni.

Ungaphinda welule i-hamstring kusuka endaweni emi. Beka isithende sonyawo emlenzeni othintekile onqenqemeni noma kwenye indawo ephakanyiswe kancane. Kuyasiza ukuziqinisa ngokubambelela esihlahleni noma kwenye indawo ezinzile, njengodonga. Slow kancane idolo lomlenze omile uze uzwe ukunweba okuncane emsipheni.

Ukubhucungwa

Njengoba welula, ungacabanga nokufaka ingcindezi eqinile nokuhlikihla imisipha ukuyisiza ikhulule inkalipho.

Uma une-roller foam, ungazama ukuhlala phansi ne-roller ngaphansi kwethanga elithintekile. Sebenzisa kancane izingalo zakho ukuphakamisa izinkalo zakho phansi, ugcine umlenze wakho obhekene nawo ugobile kancane. Bese uyigoqa kancane phakathi kwedolo lakho nezinqe.

Ukwelashwa okushisayo nokubandayo

Umthetho ojwayelekile ukusebenzisa ukushisa emisipheni lapho iqinile. Ngakho-ke, esigabeni esibucayi kakhulu se-cramp, ukushisa kungasiza.

Ungenza i-compress eshisayo ekhaya ngokubeka ithawula esitsheni samanzi ashisayo (hhayi ashisayo). Khipha ithawula, bese uligoqa libe yisikwele ngaphambi kokufaka isicelo endaweni okwemizuzu engama-20.

Ngenye indlela, ungagcwalisa isokisi ngelayisi, uyibophe, bese uyihambisa ngemicrowave okhuphuke ngamasekhondi ayi-15 kuze kufudumale. Yisebenzise ku-cramp imizuzu engu-20.

Ngemuva kokuthi inkontileka isidlulile, zama ukufaka amaphakethe e-ice ukunciphisa imisipha ebuhlungu.

Ungakuvimbela kanjani ukuqaqanjelwa yimisipha

Ungakwazi ukuguqula ezinye izinto enkambisweni yakho yansuku zonke bese ukhahlela lezo zinhlungu ze-hamstring onqenqemeni lomgwaqo.

Hlanganisa amanzi

Ongoti bathi abesilisa kumele baphuze izinkomishi eziyi-15.5 zoketshezi ngosuku kuthi abesifazane baphuze izinkomishi eziyi-11.5.

Lezi imihlahlandlela ejwayelekile. Ungadinga ukudla uketshezi oluningi ngokuya ngeleveli yakho yomsebenzi, iminyaka yakho, isimo sezulu, noma imishanguzo ehlukile oyiphuzayo.

Abesifazane abakhulelwe noma abancelisayo bangadinga ukuphuza izinkomishi eziyi-13 zoketshezi ukuze bahlale bethwele amanzi.

Ukukhetha okuhle oketshezi kufaka amanzi acwebile, ubisi, amajusi wezithelo, netiye yamakhambi. Iziphuzo zezemidlalo zingasiza uma ngabe usebenze kanzima isikhathi esingaphezu kwehora, njengoba zigcwalisa amaminerali noshukela.

Ukushoda kwekheli

Zama ukudla ubhontshisi omningi, izithelo ezomisiwe, amantongomane nembewu ukukhulisa izitolo zakho ze-magnesium. I-potassium itholakala kubhanana, umlimi unquma, izaqathe namazambane.

Uma usacabanga ukuthi kungenzeka ukuthi untula lawa amaminerali abalulekile, cabanga ngokubuza udokotela wakho mayelana nokuthatha izithasiselo. Abesifazane abakhulelwe, ngokwesibonelo, bavame ukuthatha izithasiselo ze-magnesium ukubhekana namajaqamba emisipha.

Kulungele

Ukwenza imisipha yakho ivuselelwe futhi ilungele ukusebenza kungasiza ekuvikeleni ubunzima obuholela ekubambeni. Kubaluleke kakhulu ukufudumeza imisipha yakho ngaphambi kokuzivocavoca uma ubona ukuthi ziqinile.

Esikhundleni sokuqala ngokugcwele, zama ukuhamba imizuzu eminingana, bese:

1. Yima ngezinyawo zakho kude-kude kude. Letha unyawo olulodwa ngamasentimitha ambalwa ngaphambi kolunye ngesithende esithinta phansi.
2. Faka umzimba wakho ongaphezulu phambili ngokugoba umlenze omile ubuyise izinqe zakho emuva.
3. Buyela endaweni yokuqala.
4. Phinda lokhu kunyakaza okuzamayo kaningana emilenzeni yomibili.

Nweba

Kanye nokufudumeza kahle ukuzivocavoca umzimba, zama ukunweba imisipha yomsipha ngobumnene. Yenza ukwelula ngenkathi uhleli noma umile, noma yini oyizwa ilunge kakhulu kuwe.

Ukuhlanganyela njalo kwi-yoga nakho kungasiza. Kunezimo ezahlukahlukene ezikhomba ngqo imisipha, kufaka phakathi Inja Ebheke Phansi, I-Extension Triangle Pose, ne-Staff Pose.

Uma uvame ukuthola amajaqamba ebusuku, yenza lokhu kunwebeka ngaphambi kokulala.

Ukubonana nodokotela nini

Ngenkathi amajaqamba emisipha akuwona uphawu lwesimo esibi kakhulu, kwesinye isikhathi angahle ahlobene nezinkinga zezempilo, ezifana ne:

• Izinkinga zokuhlinzekwa kwegazi ngenxa yemithambo eqinile emilenzeni yakho. Lokhu kusho ukuthi imithambo yemilenze ingaba mincane kakhulu ukuthi inganikeza igazi elanele, ikakhulukazi ngesikhathi sokuzivocavoca umzimba.
• Ukucindezelwa kwemizwa, ikakhulukazi emgogodleni ngenxa ye-lumbar stenosis. Ubuhlungu nokucinana nalesi simo kungahle kube kubi kakhulu ngemuva kokuhamba isikhathi eside.
• Ukuqedwa kwe-potassium, i-magnesium, noma i-calcium. Ungahle uhlakulele ukungabikhona kokudla ngendlela engafanele noma ngokusebenzisa imishanguzo esebenza njengezidakamizwa.

Cabanga ukubona udokotela wakho uma izicubu zakho zemisipha zenzeka njalo futhi zidale ubuhlungu obukhulu. Futhi bona udokotela wakho uma une:

• ukuvuvukala noma ukuba bomvu emilenzeni
• ubuthakathaka bemisipha
• i-cramping engaphenduli ezinyathelweni zokunakekelwa kwasekhaya

Yini ongayilindela ekuqokweni kwakho

Ngaphambi kokwenza ukuhlolwa komzimba, udokotela wakho uzokucela ukuthi uchaze izimpawu zakho. Bazokubuza ukuthi kwenzeka nini ukuthi ijaqamba, kaningi kangakanani, nobukhali bazo.

Udokotela wakho futhi angakucela ukuthi unikeze imininingwane ngomlando wakho wezokwelapha, kufaka phakathi noma yiziphi izimo onazo noma imithi oyiphuzayo.

Kubalulekile futhi ukuthi uqaphele ukuthi yimiphi imisebenzi obamba iqhaza kuyo noma yini enye engaba nomthelela kumajaqamba.

Ukudla okudlela endlini

Kunezizathu eziningi zokuthi kungani ungahle ubhekane nezikhwama zemisipha. Yize kungathandeki, amajaqamba ajwayelekile futhi angaphendula kahle ekushintsheni okulula kokuphila, njengokuphuza amanzi amaningi.

Uma kungenjalo, yenza i-aphoyintimenti nodokotela wakho ukuze uqiniseke ukuthi azikho ezinye izindaba zezempilo ezibangela ukuthi zidinga ukubhekelwa.