Ukuzivocavoca Okubalulekile Ukukhulula Ubuhlungu be-Hip Bursitis

-Delile

• Amabhuloho we-Hip
• Yiyise ezingeni elilandelayo
• Ukuqamba amanga emlenzeni ophakeme kuyaphakama
• Imibuthano yemilenze emanga
• Ukuthatha

Ukubuka konke

I-bursitis ye-Hip yisimo esivame kakhulu lapho amasaka agcwele uketshezi emajoyini akho e-hip evutha.

Lokhu kuyimpendulo yemvelo yomzimba wakho ekuphakamiseni izinsimbi ezisindayo, ukuzivocavoca kakhulu, noma ukumane wenze ukunyakaza okudinga okuningi okhalweni lwakho. I-bursitis ye-Hip ingaba inselele ikakhulukazi kubagijimi.

Ukunyakaza kaningi nokuphindaphindwayo kokushaya ngamandla kwe-stride egijimayo kuvame ukugqoka emajoyini we-hip ngokuhamba kwesikhathi, ikakhulukazi uma ungenzi ifomu elihle. Ngenhlanhla, kukhona izivivinyo eziningi ongazenza ukulwa nalokhu kuguga.

Ukugcina isisekelo semisipha yamathanga akho nomgogodla kubaluleke kakhulu. Ukuba nesisekelo semisipha esiqinile esisekela okhalweni lwakho kuyokusiza ukuba ukwazi ukunyakaza okufanayo ngokuhlukumezeka okumbalwa okubangelwe yilungu uqobo. Esikhundleni salokho, imisipha yakho izobamba umthelela.

Umqondo ngukufuna imisipha ukuzinzisa okhalweni lwakho, kunokuba uvumele izinkalo zakho ukuthi zithole ukunyakaza okungahambi kahle. Uma kukhulunywa ngokunciphisa izinhlungu ze-bursitis, ukuqeqeshwa kwamandla kuyikhambi.

Isinqe singesinye sezihlanganisi ezintathu ezivame kakhulu ezingathinteka yi-bursitis, ihlombe nendololwane kube yilaba abanye ababili.

Amabhuloho we-Hip

Amabhuloho we-Hip abandakanya i-hip flexors yakho, i-glutes, imisipha, kanye ne-quadriceps. Yonke le misipha ibamba iqhaza ekwesekeni amalunga enqina, okwenza lo msebenzi ulungele amandla we-hip.

Izinsiza kusebenza ziyadingeka: none, yoga mat ozikhethela

Imisipha yasebenza: i-hip flexors, i-quadriceps, i-hamstrings, i-glutes, ne-back back

1. Qala ngokulala ulele ngomhlane izinyawo zakho zibhebhe phansi eduzane naphansi kwakho imilenze yakho igobile.
2. Ngokunyakaza okulawulwayo, shayela isisindo sakho phansi ngezithende zakho ukuze uphakamise izinkalo zakho ukuze zihambisane namahlombe akho namadolo akho.
3. Kufanele uzwe lokhu kunyakaza okuya phezulu ngokuyinhloko kuma-glutes nasezintanjeni zakho.
4. Cwilisa izinkalo zakho phansi phansi kancane.
5. Yenza amaqoqo ama-5 wokuphindaphinda okungama-20.

Yiyise ezingeni elilandelayo

Ungakhuphula inselelo yamabhuloho we-hip ngokugcwalisa amasethi ama-5 “kuze kwehluleke”.

1. Yenza ibhuloho le-hip njengoba kuchaziwe ngenhla.
2. Qiniseka ukuthi awuyekethisi kwifomu lakho njengoba ukuphindaphinda kuba nzima kakhulu.
3. Gcwalisa amasethi ama-5. Kusethi ngayinye, hamba uze uzuze ukwehluleka kwemisipha. Ngamanye amagama, hamba uze ungakwazi ukwenza enye i-rep. Ungangeza isisindo bese usibeka esinqeni sakho ukuze wandise ubunzima.

Ukuqamba amanga emlenzeni ophakeme kuyaphakama

Ukuphakama kokuphakama komlenze okuphambeneyo kuzosiza ekuqiniseni nasekuthuthukiseni i-tensor fasciae latae (TFL) ne-iliotibial band (ITB), efaka ingxenye engaphandle yomlenze wakho ongaphezulu.

Leli bhande le-vascular ngokwengxenye libhekele ukunyakaza komlenze ohlangothini nohlangothi. Imvamisa iyaye inganakwa esimisweni sokusebenza, ngoba igxathu lokugijima liphambili futhi libuyele emuva. Ngakho-ke, kuyafaneleka ukuchitha isikhathi esithile ukuqinisa ukuzinza namandla okukunikezayo.

Izinsiza kusebenza ziyadingeka: none, yoga mat ozikhethela

Imisipha yasebenza: i-gluteus maximus, i-gluteus minimus, i-quadriceps, i-TFL ne-ITB

1. Lala ngakwesokunene sakho nengalo yakho yangakwesokudla yelulelwe ibhalansi.
2. Phakamisa umlenze wakho kuze kufike lapho ungawunweba khona, uzama ukufeza uhla olukhulu kakhulu lokunyakaza okungenzeka.
3. Ngokunyakaza okulawulwayo, buyisela umlenze wakho wesobunxele phansi ukuze uhambisane nomlenze wakho wesokudla.
4. Qedela ukuphindaphinda okungu-15 ngalowo mlenze, bese ugoqa ngasohlangothini lwakho lwesobunxele bese wenza u-15.
5. Qedela amaqoqo ama-3 okuphindwayo ali-15 emlenzeni ngamunye.

Ukulala ohlangothini lwakho kungacasula i-hip bursitis. Uma lesi sikhundla sikucasula, zama ukubeka umcamelo noma uhlaka lwe-foam phakathi kwephansi nejoyini lakho le-hip. Uma lokhu kusacasula, ungenza lo msebenzi umile.

Imibuthano yemilenze emanga

Ukwenza imibuthano yemilenze yamanga kuzosiza ukukhuthaza ububanzi bokunyakaza, ukuguquguquka, namandla kuyo yonke imisipha emincane eyenza ukujikeleza kwe-hip nomlenze kwenzeke.

Izinsiza kusebenza ziyadingeka: none, yoga mat ozikhethela

Imisipha yasebenza: i-hip flexors, i-quadriceps, nemisipha ekhazimulayo

1. Qala ngokulala phansi ngomhlane uvule imilenze yakho.
2. Phakamisa umlenze wakho wesobunxele ube cishe ngamasentimitha ama-3 ukusuka phansi, bese wenza imibuthano emincane, ugcine wonke umlenze wakho uqonde futhi ulayini.
3. Shintshela emlenzeni wakho wesokudla bese wenza ukunyakaza okufanayo.
4. Yenza amasethi ama-3 wokujikeleza oku-5 emlenzeni ngamunye ngama-reps angama-30 emlenzeni ngamunye.

Ukuthatha

Ukuze uthole imiphumela emihle, bheka ukufaka lezi zivivinyo izikhathi ezine kuya kwezihlanu ngesonto. Ukuqinisa amandla emisipha yakho ye-hip neyemilenze ngokungangabazeki kuzonciphisa ingozi yokuthuthukisa i-bursitis futhi kungasiza ngobuhlungu obuhambisana ne-hip bursitis.

Kanye nokwenza umkhuba osebenzayo wokuqeqesha amandla, kubalulekile ukwelula, iqhwa, nokuphumula. Ukuphumula kubalulekile, njengoba kuyisikhathi somzimba wakho sokugxila ekwakhiweni kabusha, ekuvuseleleni, nasekulungiseni izingxenye ozikhokhisayo ngesikhathi sokuzivocavoca umzimba.

UJesica Salyer uthweswe iziqu eMidwestern State University nge-BS kwi-kinesiology. Unolwazi lweminyaka eyi-10 ekuqeqesheni nasekufundiseni i-volleyball, iminyaka engu-7 esebenza ekuqeqesheni umzimba nasekuxhumaneni, futhi unolwazi lokudlala i-volleyball esebenzisana nayo eRutgers University. Uphinde wasungula iRunOnOrganic.com futhi wasungula ngokuhlanganyela Ngokushesha Okuphakade, umphakathi wokukhuthaza abantu abasebenzayo ukuthi baziphonsele inselelo.<