Kuyini i-Plantar Flexion futhi Kungani Kubalulekile?

-Delile

• Yimiphi imisebenzi ebandakanya lokhu kunyakaza?
• Yimiphi imisipha esetshenziswayo?
• Kwenzekani uma le misipha ilimele?
• Yiziphi izindlela zokwelashwa ezitholakalayo?
• Ukuvimbela kanjani ukulimala

Kuyini i-plantar flexion?

I-Plantar flexion ukunyakaza lapho phezulu konyawo lwakho kukhomba kude nomlenze wakho. Usebenzisa i-plantar flexion noma nini lapho ume onqenqemeni lwezinzwane zakho noma ukhomba izinzwane zakho.

Ukuhamba kwemvelo kwawo wonke umuntu kulesi sikhundla kwehlukile. Imisipha eminingana ilawula ukujiya kwezitshalo. Noma ikuphi ukulimala kule misipha kunganciphisa ibanga lakho lokunyakaza futhi kuthinte ikhono lakho lokwenza imisebenzi edinga i-plantar flexion.

Yimiphi imisebenzi ebandakanya lokhu kunyakaza?

Usebenzisa i-plantar flexion kakhulu lapho:

• Uyazelula futhi ukhomba unyawo lwakho kude nawe.
• Umi ngezikhwepha zakho, njengalapho uzama ukufinyelela okuthile eshalofini eliphezulu.
• Ucindezela phansi kuphephetha yegesi yemoto yakho.
• Umdanso we-ballet kuzeluleko zezinzwane zakho (ku-pointe).

Ngezinga elincane, usebenzisa ne-plantar flexion ngenkathi uhamba, ugijima, ubhukuda, udansa futhi ugibela ibhayisikili.

Yimiphi imisipha esetshenziswayo?

I-Plantar flexion ifaka umzamo ohlanganisiwe phakathi kwemisipha eminingana emaqakaleni, onyaweni nasemlenzeni. Lokhu kufaka phakathi:

I-Gastrocnemius: Le misipha yakha uhhafu wesicubu sakho sethole. Yehla ngomhlane womlenze wakho ongezansi, kusuka ngemuva kwedolo lakho kuye kuthenda le-Achilles esithendeni sakho. Ingenye yemisipha eyinhloko ebandakanyeka ekushintsheni kwe-plantar.

USoleus: Imisipha ye-soleus nayo ibambe iqhaza elikhulu ekushintsheni kwe-plantar. Njenge-gastrocnemius, ingenye yemisipha yethole ngemuva komlenze. Ixhuma ku-Achilles tendon esithendeni. Udinga le misipha ukusunduza unyawo lwakho phansi.

UPlantaris: Le misipha emide, emincane igijima ngemuva komlenze, isuka ekugcineni kethambo iye ezansi kuthenda le-Achilles. Imisipha ye-plantaris isebenza ngokubambisana nethenda le-Achilles ukuguqula iqakala lakho nedolo. Usebenzisa lesi sicubu njalo uma ume ngezikhwepha zakho.

I-Flexor hallucis longus: Le misipha ilele ngaphakathi emlenzeni wakho. Yehla ngomlenze ongezansi ize ifike ezinzwaneni ezinkulu. Kukusiza ukuthi uguqule uzwane lwakho olukhulu ukuze ukwazi ukuhamba futhi uzibambe ume uqonde ngenkathi usezikunweni zakho.

I-Flexor digitorum longus: Lesi ngesinye semisipha ejulile emlenzeni ongezansi. Iqala ibe mncane, kodwa ivuleke kancane kancane njengoba yehla ngomlenze. Kuyasiza ukuguquguqula zonke izinzwane ngaphandle konzwane omkhulu.

I-Tibialis ngemuva: I-tibialis posterior isicubu esincane esilele ngokujulile emlenzeni ongezansi. Kuyabandakanyeka ekuguqukeni kwezitshalo kanye nasekuguqulweni - lapho uvula intende yonyawo ngaphakathi ulubhekise kolunye unyawo.

I-Peroneus longus: Ebizwa nangokuthi i-fibularis longus, le misipha igijima ohlangothini lomlenze ongezansi kuye ozwaneni olukhulu. Isebenza nemisipha yangemuva ye-tibialis ukugcina iqakala lakho lizinzile ngenkathi umile ku-tiptoe. Iyabandakanyeka ekuguqukeni kwezitshalo nakuma-eversion - lapho uphendulela okuphela konyawo ngaphandle, kude nolunye unyawo.

I-Peroneus brevis: I-peroneus brevis, ebizwa nangokuthi imisipha ye-fibularis brevis, ingaphansi kwe-peroneus longus. “UBrevis” usho ukuthi “mfushane” ngesiLatini. I-peroneus brevis ifushane kune-peroneus longus. Kuyasiza ukugcina unyawo lwakho luzinzile ngenkathi use-plantar flexion.

Kwenzekani uma le misipha ilimele?

Ukulimala kunoma imiphi imisipha esekela ukujiya kwezitshalo kungakhawulela amandla akho okuguqula unyawo lwakho noma ume ku-tiptoe. Ukulimala kwe-ankle, kufaka phakathi i-sprains kanye ne-fractures, kungenye yezimbangela ezivame kakhulu zezinkinga ze-plantar flexion.

Lokhu kungenzeka kwezemidlalo lapho kufanele ushintshe indlela ngokushesha okukhulu - njenge-basketball - noma emisebenzini ebandakanya ukweqa.

Uma ulimaza imisipha noma amathambo amaqakala akho, indawo iyavuvukala bese iyavuvukala. Ukuvuvukala kukhawulela ukunyakaza. Ngokuya ngokuthi ukulimala kubi kangakanani, ungahle ungakwazi ukukhomba uzwane lwakho noma ume kuzipho zakho kuze kuphole.

Yiziphi izindlela zokwelashwa ezitholakalayo?

Ama-ankle sprains amancane avame ukuphathwa ngendlela ye-RICE:

• Riqakala lakho. Ungafaki isisindo eqakaleni elimele. Sebenzisa izinduku noma izicathulo ezihlanganiswe ngensimbi noma ngeplangwe zokuqondisa izinyawo ezibhekene zezingane ukukusiza uhambe kuze kube yilapho ukulimala kuphola.
• Minace. Mboza iphakethe leqhwa ngendwangu bese uyibamba endaweni elimele cishe imizuzu engama-20 ngesikhathi, izikhathi eziningana ngosuku. Amakhaza azokwehlisa ukuvuvukala. Sebenzisa iqhwa emahoreni angama-48 okuqala ngemuva kokulimala.
• Cukucindezela. Beka ibhandishi eliqinile ngakuqakala elilimele. Lokhu kuzosiza nasekulawuleni ukuvuvukala.
• Ekhipha. Phakamisa iqakala elimele emqamelweni ukuze uliphakamise ngaphezu kwezinga lenhliziyo yakho. Ukuphakamisa ukulimala kuzosiza ukunciphisa ukuvuvukala.

Ama-sprains avame ukuphola kungakapheli izinsuku noma amasonto ambalwa. Uma iqakala liphuka, kungadingeka ukuthi ugqoke ukhonkolo. Ukwephuka okungathi sína kungadinga ukuhlinzwa ukuze kubekwe kabusha ithambo eliphukile. Odokotela abahlinzayo kwesinye isikhathi basebenzisa ipuleti noma izikulufo ukubamba ithambo lalo ngesikhathi lisaphola.

Ukuvimbela kanjani ukulimala

Ukuqinisa imisipha eqakaleni, emlenzeni nasezinyaweni zakho ezisekela ukujiya kwezitshalo kuzogcina unyawo lwakho luguquke, kuvikele iqakala lakho, futhi kuvimbele ukulimala okuzayo. Umelaphi angakufundisa ukuthi ungakwenza kanjani lokhu kuvivinya umzimba ngendlela efanele.

Ukugqoka izicathulo ezifanele nakho kungakusiza ukuthi ugweme ukulimala. Lungela isikhathi ngasinye lapho uthenga izicathulo ezintsha. Gwema izithende eziphakeme - ikakhulukazi ezide, izithende ezincane ezingasisekeli kahle iqakala lakho.

Bona udokotela wezinyawo noma udokotela ohlinzayo wamathambo ukuze uthole izeluleko zokuthi ungazigcina kanjani izinyawo zakho namaqakala kunempilo futhi uvimbele noma yiziphi izinkinga ze-plantar flexion ngaphambi kokuba ziqale.