Izimbangela eziyinhloko ze-6 zobuhlungu obugijima nokuthi yini okufanele uyenze

-Delile

• 1. "Ubuhlungu Bembongolo"
• 2. ICanelite
• 3. Hlunga
• 4. I-Iliotibial band friction syndrome
• 5. Ukucindezela kwemisipha
• 6. Isigaxa

Ubuhlungu ngesikhathi sokugijima bungaba nezimbangela eziningana ngokusho kobuhlungu, lokhu kungenxa yokuthi uma ubuhlungu buse-shin, kungenzeka ukuthi kungenxa yokuvuvukala kwemisipha ekhona ku-shin, kanti ubuhlungu obuzwiwe isisu, esaziwa kakhulu ngobuhlungu bezimbongolo, kwenzeka ngenxa yokuphefumula okungalungile ngesikhathi somjaho.

Ubuhlungu bokugijima, ezimweni eziningi, bungagwenywa ngokwelula ngaphambi nangemva kokugijima, ukuphuza amanzi emini naphakathi nokuzivocavoca umzimba, nangokugwema ukuzivocavoca umzimba ngemuva kokudla.

Kodwa-ke, lapho uzwa izinhlungu ngenkathi ugijima, kunconywa ukuthi uyeke ukugijima, ukuphumula futhi, ngokuya ngendawo lapho kubuhlungu khona kanye nembangela yayo, ukubeka iqhwa, ukwelula noma ukugoba umzimba phambili, ngokwesibonelo. Ngakho-ke, bona ukuthi yiziphi izimbangela eziyinhloko zobuhlungu ekusebenzeni nokuthi yini okufanele uyenze ukukhulula:

1. "Ubuhlungu Bembongolo"

Ubuhlungu besibungu ekusebenzeni, obudume ngokuthi "ubuhlungu bezimbongolo" buzwakala njengotinyela endaweni engezansi kwezimbambo, ohlangothini, oluqubuka ngenkathi uzivocavoca. Lobu buhlungu buvame ukuhlotshaniswa nokushoda komoya-mpilo ku-diaphragm, ngoba lapho uphefumula ngokungeyikho ngesikhathi sokugijima, ukusetshenziswa komoya-mpilo kuba yinto enganele, okudala izinhlungu ku-diaphragm, kubangele ubuhlungu.

Ezinye izimbangela zobuhlungu bezimbongolo ukuncipha kwesibindi noma ubende ngesikhathi sokuzivocavoca noma lapho udla ngaphambi nje kokuba umjaho nesisu sigcwale, kufaka ingcindezi ku-diaphragm. Bheka amanye amathiphu wokuthuthukisa ukusebenza nokuphefumula ngenkathi usebenza.

Okufanele ngikwenze: Kulokhu, kunconywa ukunciphisa umfutho wokuzivocavoca kuze kube yilapho ubuhlungu buphela futhi uhlikihla indawo lapho kubuhlungu khona ngeminwe yakho, ukuhogela ngokujulile futhi uphume kancane. Enye inqubo yokudambisa ubuhlungu bezimbongolo ifaka ukugoba umzimba phambili ukuze wandise i-diaphragm.

2. ICanelite

Ubuhlungu be-Shin ngesikhathi sokugijima kungabangelwa i-cannellitis, okuwukuvuvukala kwethambo le-shin noma imisipha nemisipha ezungezile. Imvamisa, i-cannellitis ivela lapho uvivinya imilenze yakho ngokweqile noma lapho unyathela ngokungalungile ngesikhathi sokugijima, futhi uma unezinyawo eziyizicaba noma i-arch eqinile, kungenzeka futhi ukuthi ube ne-cannellitis. Funda kabanzi mayelana ne-cannellitis.

Okufanele ngikwenze: Yima ukugijima, uphumule bese ubeka amakhaza aqandayo noma iqhwa, imizuzu eyi-15, esizeni sobuhlungu ukunciphisa ukuvuvukala. Uma kunesidingo, sebenzisa imishanguzo ye-analgesic ne-anti-inflammatory njenge-Ibuprofen ukudambisa izinhlungu nokunciphisa ukuvuvukala uze ubone udokotela.

3. Hlunga

Ekugijimeni, izinhlungu eqakaleni, isithende noma unyawo zingenzeka ngenxa yomgogodla. Ukuqunjelwa kubangelwa ukusondelana ngokweqile kwemisipha ngenxa yokuhlukumezeka, ukunyakaza okungazelelwe konyawo, ukubekwa konyawo kabi noma lapho kukhubeka, isibonelo. Ngokuvamile, ubuhlungu buvela ngokushesha ngemuva kwengozi noma ukunyakaza okungazelelwe futhi bukhulu kakhulu, okungakuvimbela ekubekeni unyawo lwakho phansi. Kwesinye isikhathi, ubuhlungu bungancipha ngamandla, kepha ngemuva kwamahora ambalwa futhi lapho ilunga livutha, ubuhlungu buyavela futhi.

Okufanele ngikwenze: Misa ukugijima, phakamisa umlenze wakho, uvikele ukunyakaza nesifunda esithintekile futhi usebenzise ukucindezela okubandayo noma iqhwa kujoyini elithintekile. Uma kunesidingo, sebenzisa ikhambi lezinhlungu nokuvuvukala njenge-Diclofenac noma iParacetamol uze ubone udokotela wakho. Kwesinye isikhathi, kungadingeka ukusebenzisa i-splint noma ukhonkolo ukukhubaza ilunga elithintekile nokusheshisa ukutakula. Nakhu ukuthi ungaphatha kanjani iqakala.

4. I-Iliotibial band friction syndrome

Ubuhlungu bokwenza idolo kuvame ukubangelwa ukungqubuzana kwesifo se-iliotibial band, okuwukuvuvukala kwethenda lomsipha we-tensor fascia lata, obangela ubuhlungu obukhulu. Imvamisa, idolo liyavuvukala futhi umuntu uzwa ubuhlungu ohlangothini lwamadolo futhi ukuthola kunzima ukuqhubeka nokugijima.

Okufanele ngikwenze: Nciphisa ijubane lokuqeqeshwa, sebenzisa idolo bese ufaka iqhwa imizuzu eyi-15 kaningana ngosuku. Uma ubuhlungu bungapheli, thatha imishanguzo ye-analgesic kanye ne-anti-inflammatory, njenge-Ibuprofen noma i-Naproxen, noma usebenzise amafutha okulwa nokuvuvukala njenge-Cataflan, ukunciphisa ukuvuvukala nobuhlungu, ngaphansi kokuqondisa kukadokotela.

Kubalulekile futhi ukuqinisa imisipha ye-glutes kanye ne-abductor ohlangothini lwethanga ukwehlisa lobu buhlungu nokwelula imisipha engemuva nohlangothi lwemilenze. Umqondo omuhle ukuthi ungaphinde ugijime kuze kube yilapho ubuhlungu buxazululwa, okungathatha cishe amasonto amathathu kuya kwayisi-5.

5. Ukucindezela kwemisipha

Ukuqina kwemisipha kungenzeka lapho imisipha yelula kakhulu, idale ukucindezela kwemisipha noma ukwelula, okungenzeka enkonyane, futhi kwaziwa njenge-stoned syndrome. Ubunzima bemisipha buvame ukwenzeka lapho izinkontileka zemisipha zishesha noma lapho inkonyane ligcwele ngokweqile ngesikhathi sokuqeqeshwa, ukukhathala kwemisipha, ukuma okungafanele, noma ukwehla kokuhamba kokunyakaza.

Okufanele ngikwenze: Yeka ukugijima bese ufaka icompress ebandayo noma iqhwa cishe imizuzu eyi-15 uze ubone udokotela. Ngokuvamile, udokotela uncoma ukwenza izivivinyo zokwelashwa ngokomzimba.

6. Isigaxa

Enye imbangela yobuhlungu enyaweni noma enkalweni ekusebenzeni yi-cramp, eyenzeka lapho kunokusikwa okucishe kube buhlungu futhi okubuhlungu kwemisipha. Imvamisa, amajaqamba avela ngemuva kokuzivocavoca umzimba, ngenxa yokuntuleka kwamanzi emisipheni.

Okufanele ngikwenze: Uma i-cramp ivela ngesikhathi sokusebenza, kunconywa ukuthi ume futhi welule imisipha ethintekile. Ngemuva kwalokho, misa kancane imisipha ethintekile ukunciphisa ukuvuvukala nobuhlungu.