Izinzuzo nokusebenza ngempumelelo kokuzivocavoca ngokuqolwa kwe-Hip

-Delile

• Ukubuka konke
• I-anatomy yokuthunjwa kwe-hip
• Izinzuzo zokuzivocavoca kwe-hip ukuthunjwa
• Yehlisa i-valgus yamadolo
• Ukwenza kusebenze kangcono kwemisipha nokusebenza
• Nciphisa ubuhlungu
• Ukuphumelela kokuzivocavoca kwe-hip ukuthunjwa
• Ukuthatha

Ukubuka konke

Ukuthunjwa kwe-Hip ukuhamba komlenze kude ne-midline yomzimba. Lesi senzo sisisebenzisa nsuku zonke lapho singena eceleni, sivuka embhedeni, futhi siphuma emotweni.

Abathumbi bezinqe babalulekile futhi bavame ukukhohlwa imisipha enikela ekutheni sikwazi ukuma, ukuhamba, nokujikeleza imilenze yethu kalula.

Akukona nje kuphela ukuthi izivivinyo zokweqa imilenze zingakusiza ukuthi uthole ubambo oluqinile nolunethoni, zingasiza futhi ukuvimbela nokwelapha ubuhlungu ezinqeni nasemadolweni. Ukuzivocavoca ngokuthunjwa kwe-Hip kungazuzisa abesilisa nabesifazane bayo yonke iminyaka, ikakhulukazi abasubathi.

I-anatomy yokuthunjwa kwe-hip

Imisipha ye-hip abductor ifaka i-gluteus medius, gluteus minimus, ne-tensor fasciae latae (TFL).

Abagcini nje ngokususa umlenze emzimbeni, basiza nokuzungezisa umlenze ekuhlanganyeleni kwesinqe. Abathumbi bezinqe bayadingeka ukuze bahlale bezinzile lapho behamba noma bemi ngomlenze owodwa. Ubuthakathaka kule misipha bungadala ubuhlungu futhi buphazamise ukunyakaza okufanele.

Izinzuzo zokuzivocavoca kwe-hip ukuthunjwa

Yehlisa i-valgus yamadolo

I-kne valgus ibhekisa lapho amadolo ewela ngaphakathi, enikeza ukubonakala "kokungqongqoza". Lokhu kuvame ukubonwa kwabesifazane abasebasha nasebekhulile asebekhulile noma kulabo abanokungalingani kwemisipha noma ifomu elingalungile ngesikhathi sokuzivocavoca.

kukhombisile ukuthi i-valgus yamadolo ihlotshaniswa nokuntuleka kwamandla we-hip nokuthi ukuzivocavoca kokuqolwa kwe-hip kungasithuthukisa isimo.

Ukwenza kusebenze kangcono kwemisipha nokusebenza

Abathumbi be-hip bahlobene kakhulu nemisipha eyinhloko futhi kubalulekile ekulinganiseni nasekusebenzeni kwezemidlalo. Ngenxa yesikhathi esengeziwe esichithwe behleli emini, abantu abaningi baba nemisipha ebuthakathaka ye-gluteus.

Ukungasebenzi isikhathi eside kungaholela emzimbeni empeleni "ukucisha" le misipha, okwenza kube nzima ukuyisebenzisa ngesikhathi sokuzivocavoca. Lokhu kungenza umzimba wakho uphendukele ekusebenziseni eminye imisipha engahloselwe leyo misebenzi.

Ukusebenzisa imisipha engafanele kungaholela ebuhlungwini, ukusebenza kabi, kanye nobunzima ngokunyakaza okuthile. Amasu okusiza ukwandisa ukusebenza kwe-gluteus medius ngesikhathi sezikwele, njengokusebenzisa ibhande lokumelana elizungeze amadolo, angakhuphula ukusebenza okuphelele.

Nciphisa ubuhlungu

Ubuthakathaka kubathumbi be-hip, ikakhulukazi i-gluteus medius, kungaholela ekulimaleni ngokweqile, i-patellofemoral pain syndrome (PFPS), ne-iliotibial (IT) band syndrome. I-PFPS ingadala ubuhlungu ngemuva kwe-kneecap lapho uhlala isikhathi eside noma lapho wehla izitebhisi.

bathole ukuthi abantu abane-PFPS banamathuba amaningi okuba nobuthakathaka be-hip kunalabo abangahlushwa ubuhlungu bamadolo. Lokhu kusekela umbono wokuthi amandla we-hip abductor abalulekile uma kukhulunywa ngempilo yamadolo nokuzinza.

Ngaphezu kokuzivocavoca okuqinisa ama-quadriceps, abathumbi be-hip kanye nama-rotator we-hip, ukwelashwa kwe-PFPS ngokuvamile kufaka phakathi izidakamizwa ezilwa nokuvuvukala, ukuphumula nokwelula imisipha ezungeze inqulu namadolo.

Ukuphumelela kokuzivocavoca kwe-hip ukuthunjwa

Akucaci noma ubuthakathaka bokuthunjwa kwe-hip kuyimbangela noma kungumphumela wezinkinga zamadolo. Ukuthola mayelana nobudlelwano phakathi kokuthunjwa kwe-hip nezinkinga zamadolo kuhlanganisiwe. Ngokuvamile, ukuqinisa le misipha kuletha izinzuzo.

U-A ukhombise imiphumela emihle ngohlelo lokuzivocavoca lwamasonto ayisithupha obekubandakanya ukuqinisa abathumbi bezinqe. Ukusebenza komzimba kwakuhlobene kakhulu namandla we-hip abductor emasontweni amabili, amane, kanye nesithupha.

Ucwaningo lwango-2011 lubheke ukusebenza kohlelo lokuqiniswa kwabathumbi be-hip phakathi kwabahlanganyeli abangama-25, abayi-15 babo abane-PFPS. Bathola ukuthi ngemuva kwamasonto amathathu, ababambiqhaza abane-PFPS babona ukwanda kwamandla nokuncipha kobuhlungu.

Ukuthatha

Ukuzivocavoca ngokuthunjwa kwe-Hip kunganikeza izinzuzo eziningi. Imvamisa isetshenziswa kuzilungiselelo zokwelashwa naphakathi kwabakhi bomzimba nakuma-weightlifters, lezi zivivinyo zisiza ukuqinisa imisipha ebalulekile edingekayo ekuqiniseni nasekuvikeleni ukulimala.

Ukuzivocavoca ongakwenza ukuthuthukisa amandla we-hip abductor kufaka phakathi ukuphakamisa imilenze eseceleni, ama-clamshells, nezitebhisi eziseceleni eziboshiwe noma ama-squats. Nazi izivivinyo ezine ezilula ze-hip abductor ukuze uqalise.

UNatasha ungumqeqeshi onelayisense emsebenzini kanye nomqeqeshi wezempilo futhi ubesebenza namakhasimende ayo yonke iminyaka namazinga okuqina eminyakeni eyishumi edlule. Unesizinda se-kinesiology kanye nokuvuselelwa. Ngokuqeqesha nokufundisa, amaklayenti akhe ayakwazi ukuphila impilo enempilo futhi anciphise amathuba okuba nezifo, ukulimala nokukhubazeka kamuva empilweni. Ungumbhali we-blogger ozimisele futhi ongumbhali ozimele futhi uyakujabulela ukuchitha isikhathi ebhishi, ukuzivoxavoxa, ukuthatha inja yakhe ngokunyuka, nokudlala nomndeni wakhe.