Abathumbi Be-Hip Ababuthakathaka Bangaba Ubuhlungu Bangempela Esinqeni Sabagijimi

-Delile

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Abagijimi abaningi bahlala ngokwesaba okungapheli kokulimala. Futhi ngakho-ke siqeqesha amandla, sizelule, futhi sigwebu amagwebu ukusiza ukugcina ingxenye yethu engezansi iphilile. Kepha kungahle kube neqembu lezicubu esingalibheki: Abathumbi be-hip ababuthakathaka baxhunyaniswe ne-hip tendonitis, ngokusho kocwaningo olusha ku Imithi & Isayensi Kwezemidlalo Nokuzivocavoca, okungase kuphazamise kakhulu ukuhamba kwakho.

Abacwaningi base-Australia babheke amandla e-hip kubantu abane-gluteal tendinopathy, noma i-hip tendinitis, okuwukuvuvukala kwemisipha exhuma imisipha yakho ye-gluteal nethambo lakho le-hip. Uma kuqhathaniswa nalabo abangenakulimala, abantu abanendawo enezinkinga babenabathumbi bezinqe ababuthakathaka. (Funda ngalokhu kungalingani kwe-6 Okubangela Ubuhlungu-Nendlela Yokukulungisa.)

Njengoba lolu cwaningo bekuwukubuka nje, abacwaningi abaqiniseki ngokuphelele ukuthi abathumbi be-hip ababuthakathaka babangela kanjani ukuvuvukala nobuhlungu, kodwa ucwaningo olushicilelwe ku. Imithi Yezemidlalo ekuqaleni konyaka yiqembu elifanayo ngaphambili likhomba kumuntu oyisigebengu esisebenzayo. Uma imisipha yakho ibuthakathaka, kungenzeka ukuthi imicu ejulile yamathenda e-gluteal ayikwazi ukumelana nokucindezelwa nomthwalo wengcindezi oza nazo zonke izingxenyana nezinciphiso zemisipha. Lokhu kungase kubangele ukuba imisipha iphuke ngokuhamba kwesikhathi, okungabangela ubuhlungu futhi, uma kungelashwa, nokulimala.

Futhi akugcini nje umsindo okwethusayo: "Ukuba buthakathaka ekubukekeni kwakho kungadala ukulimala okuhlukile okufana ne-IT band syndrome, noma ubuhlungu bamadolo njenge-patellofemoral syndrome kanye ne-patellar tendonitis (idolo lomgijimi)," kusho owelapha ngokomzimba nomxhumanisi wezokwelapha waseNew York kuMajor League Soccer uJohn Gallucci, Omncane. (Qaphela lezi Zindlela Zokuzilolonga Eziyisi-7 Ngokuyimfihlo Ezibangela Ubuhlungu Bedolo.)

Futhi, lokho kufunda ku Imithi Yezemidlalo ithole ukuthi ukuvuvukala emisipheni ekhazimulayo kuvame kakhulu kowesifazane kunabesilisa.

Kepha uma ukugijima kuqinisa ama-quads akho, amathole, nokunye okunjalo, ingabe ukuzivocavoca uqobo akufanele kusize ukuqinisa izinkalo zakho? Hhay kangako. "Ukugijima kuwukunyakaza okuqondile okuqondile futhi imisipha yakho ehlangene ilawula ukunyakaza okuhlangene (kanye nokuma)," kusho umbhali wocwaningo uBill Vicenzino, Ph.D., umqondisi we-Sports Injuries Rehabilitation and Prevention for Health at the Inyuvesi yaseQueensland. (Futhi ukuthi kuzoholela ku-Dead Butt Syndrome esesabekayo.)

Izindaba ezimnandi? Ucwaningo luphakamisa ngqo ukuqinisa imisipha yakho ye-hip ne-gluteal kungasiza ngobuhlungu nokuvuvukala-okuthile kwethimba likaVicenzino okwamanje lifundela ukuqinisekisa. (Ungakhohlwa ngalezi Zivivinyo Eziyisi-6 Zamandla Wonke Umgijimi Okufanele Enze.)

Zama lezi zivivinyo ezimbili ezivela eGalluci ukuze uqinise ukuthunjwa kwakho kwe-hip.

Ukuthunjwa Kwemvubu Amanga: Lala ngohlangothi lwesokudla, imilenze yomibili yeluliwe. Phakamisa umlenze wesokudla uqonde phezulu emoyeni, wenze "V" ngemilenze. Phansi ukuqala isikhundla. Phinda ngakolunye uhlangothi.

Isithende Ibhuloho: Ukuqamba amanga ubheke phansi uguqe ngamadolo nezinyawo zigobekile ukuze izithende nje zihlale phansi, izingalo zibhekeke ngapha nangapha. Hlanganisa i-abs bese uphakamisa izinkalo phansi. Bamba umsila ophansi kancane uye phansi bese uthepha kancane ngaphambi kokuphindisela emuva ebhulohweni.

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