Konke Okufanele Ukwazi Ngemisipha Yakho Yomlenze Nobuhlungu Bomlenze

-Delile

• Iyini imisipha emlenzeni wakho ongaphezulu?
• Iyini imisipha emlenzeni wakho ongezansi?
• Yini engadala ubuhlungu bamathanga?
• Imisipha yamagciwane
• I-Iliotibial band syndrome
• Amajaqamba emisipha
• Izimbangela ezihlobene non-muscle
• Yini engabangela ubuhlungu benkonyane?
• Imisipha yenkonyane elungisiwe
• I-Achilles tendinitis
• Amajaqamba emisipha
• Izimbangela ezihlobene non-muscle
• Okubalulekile

Kulula ukuzithatha kalula zonke izindlela imisipha yakho yemilenze eyelula, iguquguquke, futhi isebenze ngokubambisana ukuze ukwazi ukuqhubeka nempilo yakho yansuku zonke.

Kungakhathaliseki ukuthi uhamba, ume, uhlale, noma ugijime, kungenxa yomsebenzi nokuhlanganiswa kwemisipha yakho emikhulu yemilenze eyi-10 kanye nemisipha eminingi emincane nemisipha.

Ungahle ungacabangi ngemisipha yomlenze wakho uze ube nobuhlungu bomlenze, okuvame ukuthi kungenxa yemisipha noma amajaqamba. Ezinye izimo, njengezinkinga zemizwa noma imithambo emincane, nazo zingadala ukuthi imilenze yakho ilimale, ikakhulukazi uma uhambahamba.

Ake sibhekisise imisipha emlenzeni wakho ophezulu nangaphansi, kanye nezinhlobo zezimo eziyizimbangela ezivame kakhulu zobuhlungu bamathanga noma bethole.

Iyini imisipha emlenzeni wakho ongaphezulu?

Kunamaqembu amabili emisipha emlenzeni wakho ongaphezulu. Kubandakanya:

• Ama-quadriceps akho. Leli qembu lemisipha liqukethe imisipha emine ngaphambili kwethanga lakho eliphakathi kwemisipha eqinile futhi emikhulu kakhulu emzimbeni wakho. Basebenza ukuqondisa noma ukunweba umlenze wakho.
• Imisipha yakho. Leli qembu lemisipha litholakala ngemuva kwethanga lakho. Umsebenzi obalulekile wale misipha ukugoba noma ukuguqula ibhande.

Imisipha emine eyakha i-quadriceps yakho ifaka phakathi:

• IVastus lateralis. Umsipha omkhulu kunayo yonke we-quadriceps, utholakala ngaphandle kwethanga futhi ugijima usuka phezulu kwesibeletho sakho (ithanga) wehle uye ku-kneecap (patella) yakho.
• UVastus medialis.Ibunjwe njengesinyembezi, le misipha engxenyeni engaphakathi yethanga lakho igijima ithanga lakho liye emadolweni.
• UVastus intermedius. Kutholakala phakathi kwe-vastus medialis ne-vastus lateralis, lesi isicubu se-quadriceps esijule kakhulu.
• Rectus femoris. Unamathele ethanjeni lakho le-hip, lo msipha usiza ukunweba noma ukuphakamisa idolo lakho. Ingakwazi futhi ukuguqula ithanga nesinqe.

Imisipha emithathu emikhulu yezintambo zakho isuka ngemuva kwethambo lakho le-hip, ngaphansi kwe-gluteus maximus (izinqa), futhi yehle iye kwi-tibia (shinbone) yakho.

Imisipha ye-hamstring ifaka:

• I-Biceps femoris. Ukunweba kusuka engxenyeni engezansi yethambo lakho le-hip kwehle kuye ku-shinbone yakho, le misipha enamakhanda amabili isiza ukuguquguqula idolo lakho nokwelula inyonga yakho.
• Semimembranosus. Ukugijima usuka okhalweni lwakho uye phansi ethanjeni lakho, le misipha ende ikhulisa ithanga lakho, iguqule idolo lakho, futhi isize ukushintshanisa ithambo lakho.
• Semitendinosus. Lapho itholakala phakathi kweminye imisipha emibili yomsipha, le misipha isiza ukunweba inyonga yakho futhi ijikeleze ithanga ne-shinbone.

Iyini imisipha emlenzeni wakho ongezansi?

Umlenze wakho ongezansi yingxenye phakathi kwedolo lakho neqakala lakho. Imisipha eyinhloko yomlenze wakho ophansi itholakala enkonyane lakho, ngemuva kwe-tibia (shinbone).

Imisipha yakho yomlenze engezansi ifaka:

• Gastrocnemius. Le misipha emikhulu igijima isuka edolweni ize iye eqakaleni. Kuyasiza ukunweba unyawo lwakho, iqakala namadolo.
• USoleus. Lo msipha wehlela emuva ngemuva kwethole lakho. Kuyasiza ukukusunduza usuke phansi lapho uhamba futhi kusiza nokusimamisa ukuma kwakho lapho umile.
• UPlantaris. Le misipha encane itholakala ngemuva kwedolo. Idlala indima elinganiselwe ekusizeni ukuguquguqula idolo lakho neqakala futhi ayikho cishe kumaphesenti ayi-10 wabantu.

Yini engadala ubuhlungu bamathanga?

Izimbangela zobuhlungu bamathanga zingahluka kusukela ekulimaleni okuncane kwemisipha kuye ezindabeni ezihlobene nemithambo yegazi noma yezinzwa. Ezinye zezimbangela ezivame kakhulu zifaka:

Imisipha yamagciwane

Imisipha yamagciwane ingezinye zezimbangela ezivame kakhulu zobuhlungu bamathanga. Ubunzima bemisipha benzeka lapho imicu esesisicwini yelulelwe kude kakhulu noma idabukile.

Izimbangela zezinkinga zemisipha yethanga zifaka:

• ukusetshenziswa ngokweqile kwemisipha
• ukukhathala kwemisipha
• ukufudumala okunganele ngaphambi kokuzivocavoca noma ukwenza umsebenzi
• ukungalingani kwemisipha - lapho iqoqo elilodwa lemisipha linamandla kakhulu kunemisipha ehlanganisiwe, imisipha ebuthakathaka ingalimala

I-Iliotibial band syndrome

Ucezu olude lwezicubu ezixhuma ezaziwa njengebhande le-iliotibial (IT) luqala kusukela okhalweni luye edolweni futhi lusiza ukujikeleza nokunweba isinqe, kanye nokuzinzisa idolo lakho.

Lapho ivuvukala, ingadala isimo esaziwa njenge-IT band syndrome (ITBS). Ngokuvamile kungumphumela wokuhamba ngokweqile nokunyakaza okuphindaphindwayo, futhi kuvame kakhulu phakathi kwabagibeli bamabhayisikili nabagijimi.

Izimpawu zifaka ukungqubuzana nobuhlungu lapho unyakazisa idolo.

Amajaqamba emisipha

Amajaqamba wemisipha, okuyizinciphiso ezingazimisele zomsipha noma iqembu lemisipha, imvamisa iba yesikhashana. Zivame ukulethwa ngu:

• ukoma komzimba
• amazinga aphansi wamaminerali, njenge
  • i-calcium
  • i-potassium
  • i-sodium
  • i-magnesium
• ukukhathala kwemisipha
• ukusakazeka kahle
• ukucindezelwa komgogodla
• Isifo i-Addison

Ukwelula nokuhlikihla imisipha ethintekile kungasiza ekunciphiseni i-cramp. Ukufaka iphedi yokufudumeza emsipheni nakho kungasiza, kanye namanzi okuphuza noma isiphuzo sezemidlalo ngama-electrolyte.

Izimbangela ezihlobene non-muscle

Kwesinye isikhathi, isimo sezempilo esiyisisekelo singadala izinhlungu zethanga. Ezinye izimbangela ezingezona izicubu ezihlobene nobuhlungu bethanga zifaka:

• I-osteoarthritis. Ukuguga koqwanga enqulwini noma edolweni lakho kungenza amathambo akhuhlane. Lokhu kungadala ubuhlungu, ukuqina, nesisa.
• I-vein thrombosis ejulile (i-DVT). I-DVT yenzeka lapho i-clot yegazi yakha emthanjeni. Ngokuvamile kwenzeka ethangeni noma emlenzeni ongezansi.
• IMeralgia paresthetica. Kubangwa ingcindezi emthanjeni, i-meralgia paresthetica ingadala ukuphazamiseka, ukuhayiza, nobuhlungu ethangeni elingaphandle.
• Hernia. I-hernia enguinal ingadala ubuhlungu lapho kuhlangana khona umgogodla nethanga langaphakathi.
• I-neuropathy yesifo sikashukela. Inkinga yohlobo 1 nohlobo 2 sikashukela, isifo sikashukela sokuzwela ngemizwa luhlobo lokulimala kwezinzwa okubangela ubuhlungu, ukuncinza, kanye nokuba ndikindiki. Imvamisa iqala ezandleni noma ezinyaweni, kepha ingasakazeka kwezinye izindawo, kufaka phakathi amathanga.

Yini engabangela ubuhlungu benkonyane?

Ubuhlungu benkonyane bungadalwa ukulimala okuhlobene nemisipha kanye nemisipha, izimo ezihlobene nezinzwa nemithambo yegazi, kanye nezimo ezithile zempilo.

Imisipha yenkonyane elungisiwe

Imisipha yethole ehlanjululwayo yenzeka lapho enye yezicubu ezimbili eziyinhloko zethole lakho yelulwa. Izinkinga zemisipha zivame ukuvela ngenxa yokukhathala kwemisipha, ukusebenzisa ngokweqile, noma ukungafudumali kahle ngaphambi kokugijima, ukuhamba ngebhayisikili, noma olunye uhlobo lomsebenzi olubandakanya imisipha yomlenze wakho.

Imvamisa uzozwa ukukhathazeka kwemisipha lapho kwenzeka. Izimpawu ngokuvamile zifaka:

• ukuqala okungazelelwe kobuhlungu
• ukuvuvukala okuncane
• ububanzi obunqunyelwe bokuhamba
• umuzwa wokudonsa emlenzeni ongezansi

Izinhlobo ezincane zethole zingelashwa ekhaya ngokuphumula, ngeqhwa, nangemithi elwa nokuvuvukala. Izinhlobo ezinzima kakhulu zingadinga ukwelashwa.

I-Achilles tendinitis

I-Achilles tendinitis kungenye ukulimala okuvamile okuvela ekusetshenzisweni ngokweqile, ukunyakaza okungazelelwe, noma ukucindezeleka kwithenda ye-Achilles. Le tendon inamathisela imisipha yakho yethole ethanjeni lakho lesithende.

Izimpawu ngokuvamile zifaka:

• ukuvuvukala eduze ngemuva kwesithende sakho
• ubuhlungu noma ukuqina ngemuva kwethole lakho
• ukunyakaza okulinganiselwe lapho uguqula unyawo lwakho
• ukuvuvukala

Ukwelashwa kokuzinakekela okufana ne-RICE (ukuphumula, iqhwa, ukuminyana, ukuphakama) kungasiza ithenda ukuthi yelaphe.

Amajaqamba emisipha

Amajaqamba wemisipha awenzeki kuphela ethangeni lakho. Kungenzeka nasemuva kwethole lakho.

Ubuhlungu obungazelelwe, obubukhali uphawu oluvame kakhulu lwesigaxa semisipha. Imvamisa ayihlali isikhathi eside kunemizuzu eyi-15. Kwesinye isikhathi, ubuhlungu bungahambisana nesigaxa sezicubu zemisipha ngaphansi kwesikhumba.

Izimbangela ezihlobene non-muscle

• I-vein thrombosis ejulile (i-DVT). Njengethanga, ihlule legazi lingakha futhi emthanjeni wethole lakho. Ukuhlala isikhathi eside ngesinye sezici ezinkulu zobungozi ze-DVT.
• Isifo semithambo yegazi (PAD). Isifo sokuqina kwemithambo yegazi sibangelwa ukwakheka kocwecwe ezindongeni zemithambo yegazi, okubenza banciphe. Izimpawu zingafaka ubuhlungu ematholeni akho lapho uhamba ohamba ngokuphumula. Ungase futhi ube nokundikindiki noma izikhonkwane nezinaliti uzizwe emilenzeni yakho engezansi.
• ISciatica. Ukulimala kwe-nerve ye-sciatic kungadala izinhlungu, ukuncinza, kanye nobuthakathaka emhlane ongezansi owehlela enkonyane lakho.

Okubalulekile

Imisipha yakho yemilenze ingeminye yemisipha esebenza kanzima kakhulu emzimbeni wakho. Umlenze wakho ongaphezulu uhlanganisa imisipha emikhulu eyisikhombisa. Umlenze wakho ongezansi uhlanganisa imisipha emithathu emikhulu, etholakala ngemuva kwe-tibia noma i-shinbone yakho.

Ubuhlungu ethangeni lakho noma inkonyane bungadalwa ukulimala okuhlobene nemisipha noma imisipha, kanye nezimo ezihlobene nezinzwa, amathambo, noma imithambo yegazi.

Ukwehlisa ubungozi bokulimala okuhlobene nemisipha noma imisipha, zinike isikhathi sokufudumeza imisipha yakho ngaphambi kokuzivocavoca noma ukwenza uhlobo oluthile lomsebenzi, bese ukhumbula ukwelula emuva kwalokho.

Ukwenza izivivinyo zokumelana nakho kungasiza ekwakheni amandla nokuguquguquka emisipheni yemilenze yakho. Futhi, hlala u-hydrated bese uzama ukuthi ungahlali isikhathi eside.

Uma unezinhlungu ethangeni lakho noma enkonyane eliqinile, liba libi kakhulu ngokuzinakekela, noma lihambisana nezinye izimpawu, qiniseka ukuthi ulandelela udokotela wakho ngokushesha okukhulu.