Uzoyibona Nini Idokhumenti Yezemidlalo

-Delile

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Umuthi wezemidlalo awuklanyelwe nje kuphela abagijimi abaqeqeshiwe abaphuma ngaphandle kwenkundla bedinga ukululama okusheshayo. Ngisho namaqhawe empelasonto ahlangabezana nobuhlungu ngesikhathi sokuzivocavoca angasebenzisa izindlela zobuchwepheshe ezisebenzisa ama-sports-med doc ukuxilonga, ukwelapha nokuvimbela izifo ezihlobene nokuqina komzimba. Uma uphila impilo ematasa, cishe uzobona lokhu kulimala kwezemidlalo okuyisithupha okuvame kakhulu:

Ubuhlungu be-tendon ye-Achilles noma ukuphazamiseka

Ukwephuka

Ukucasula kwamadolo

Izicucu ze-Shin

Ama-sprains nama-strains

Izicubu ezivuvukele

Akukaze kube ngumqondo omuhle ukududula ezinhlungwini ngenkathi uzivocavoca kwi-elliptical, udlala enkundleni yebhola likanobhutshuzwayo, noma wenza noma yiluphi olunye uhlobo lomzimba. Eqinisweni, ukwenza kanjalo kungaholela komunye umonakalo. UMark Klion, MD, umfundisi wemitholampilo wemithi yezemidlalo eMount Sinai School of Medicine Department of Orthopedics eNew York, wabelana ngamakhambi asekhaya asebenza kanye nokunikeza izeluleko zokuthi ungathola kanjani uchwepheshe othembekile eduze kwakho uma ama-aches eqhubeka.

Q: Ingabe ukwelashwa kwezemidlalo kungalashwa ekhaya?

A: Ngezinye izikhathi. Ubuhlungu bokulimala bubangelwa ukuvuvukala. Zama indlela yeRICE, engiyiguqula ngiyenze RILayisi (Isihlobo Ukuphumula, Ice, Ukuminyanisa, Ukuphakama), ukunciphisa ukuvuvukala nokucasuka. ngithi isihlobo phumula ngoba ngokulimala okuningi, njengemisipha evuvukile, ungahlala usebenza ngenqubo yokuphulukisa futhi ugcine isimo se-aerobic-kepha kuzofanela ushiye kusuka kwimisebenzi enomthelela ophezulu. Faka iqhwa kungakapheli amahora ayi-12 kuye kwangama-36 wokulimala ukunciphisa ukuvuvukala, bese usebenzisa ibhandishi le-ACE ukugcina indawo iqinile futhi iqine. Okokugcina, phakamisa umkhawulo ukuze amandla adonsela phansi adonse uketshezi oluningi kude nendawo ethintekile, kuqhubeke nokuncipha kokuvuvukala-into eyodwa enganciphisa kakhulu inqubo yokuvuselela.

Q: Isikhathi sini sokubona udokotela?

A: Ukulimala kwezemidlalo kungaba kubi kakhulu, kwenzeke ngokuzumayo ngesikhathi sokuzivocavoca, noma okungapheli, ukukhula ngokuhamba kwesikhathi. Ngenkathi zombili izinhlobo can ukwelashwa ekhaya, uma ukulimala kunzima kakhulu-ngokwesibonelo, ucabanga ukuthi uphuke ithambo noma ukopha kakhulu-noma uyaqhubeka nokuba buhlungu ezinsukwini ezinhlanu ngemva kokwelashwa, kufanele ubone udokotela. Izimpawu zokulimala kanzima zihlanganisa imihuzuko, ukuvuvukala, ukukhubazeka (njengokugudluka kwethambo), ukungakwazi ukubeka isisindo endaweni, nobuhlungu obubukhali. Ukulimala okubi kakhulu, njengama-ankle sprains noma i-Achilles tendon ruptures, kufanele kuyiswe ku-ER. Okungapheli, okubizwa nangokuthi ukusetshenziswa ngokweqile, ukulimala okufana ne-tendonitis, i-shin splints, noma ama-fractures okucindezela kubangelwa ukuqeqeshwa okuphindaphindwayo, ukunweba okungafanele, noma izinkinga zegiye. Zibangela ukuqaqamba, okungapheli okuqhubeka kancane kancane kube kubi. Uma uxhuga, uba ndikindiki, noma uhlangabezana nokuguquguquka okuncane kunokuvamile kufanele ubone udokotela.

Q: Yikuphi ukulimala kwezemidlalo okwelapha kakhulu?

A: I-Plantar fasciitis, ukuvuvukala nokucasuka kwezicubu ngaphansi konyawo, okungenzeka kunoma yimuphi umuntu osebenzayo, hhayi nje umgijimi onzima. Ukuphuka kwengcindezi, imifantu emincane ethanjeni, emlenzeni ongezansi, okubangelwa ukugijima noma eminye imisebenzi enomthelela omkhulu njengebhola lomnqakiswano. Idolo lomgijimi, ubuhlungu noma umuzwa wokugwaza obangelwa ukusebenzisa ngokweqile noma ukubeka amandla amaningi aphindaphindayo edolweni, okuyinto evamile kubagijimi.

Umbuzo: Kulashwa kanjani lokhu kulimala?

A: Okokuqala, kufanele uqaphele ukuthi ubuhlungu obuzwayo bungaphezu kobuhlungu nokuthile okungahambi kahle. Ngemuva kwalokho, yeka ukwenza lokhu okwenzayo. Uma uphusha ngobuhlungu bese uqala umjikelezo wokulimala okuncane okuqhubekayo. Inqubo yokuphulukisa imvamisa iqala ngokushintsha imisebenzi. Ngemuva kwalokho ubuyisa imisipha, imisipha, nemisipha evezwe ekucindezelekeni, ukuze ikwazi ukuphola. Ukwenza izivivinyo zokuvumelana nezimo namandla (noma ukwelapha ngokomzimba), ekuhambeni okunethezekile kuvumela izicubu ezilimele ukuthi zivezwe ekucindezelekeni okuthambile, okupholisayo. Izicubu ziphendula ngokulungisa izindlela zeselula ezilimele. Ukuhlinzwa kuhloselwe ukulimala lapho kunokulimala okukhulu kwesakhiwo kwezicubu, njengokuhlukana okuphelele okwenzeka ngokugqabuka kwe-Achilles tendon.

Q: Kuthatha isikhathi esingakanani ukutakula?

A: Le nqubo ithatha isikhathi, noma yikuphi kusukela emavikini amane kuya kwayisithupha, ngezinye izikhathi isikhathi eside. Ngitshela iziguli ukuthi zilindele ukuthi ukululama kuthathe inqobo nje uma izimpawu bezikhona

Q: Kungavinjelwa kanjani lokhu kulimala kwezemidlalo?

IMP: Isinyathelo sokuqala ukuqeqeshwa okuhlakaniphile. Ufuna ukufaka izivivinyo zamandla nokuzivumelanisa nezimo ohlelweni lwakho. Zonke izicubu zethu ezithambile-imisipha, imisipha kanye nemisipha-ziphendula izingcindezi zokusebenza ngokuqina namandla ukumelana nokulimala. Ukuqeqeshwa kwesiphambano nakho kuvimbela ukulimala. Ingxenye yesizathu sokuthi ama-triathlons aziwa kakhulu ukuthi ukuzilungiselela kubandakanya ukugijima, ukuhamba ngebhayisikili nokubhukuda ukuze ukwazi ukuziqeqesha ngaphandle kokulayisha ngokweqile noma yiliphi iqembu lemisipha elilodwa. Ufuna nokuqinisekisa ukuthi izicathulo zakho zilingana kahle nokuthi usebenzisa igiya elifanele.

Q: Ngingamthola kanjani udokotela wendawo wezemidlalo?

A: Ungaya kumawebhusayithi alezi zinhlangano ezimbili eziqeqeshiwe, ufake i-zip code yakho, bese ubona ukuthi ukhona yini udokotela eduze kwakho: I-AOSSM yodokotela abahlinzayo ngamathambo kanye ne-AMSSM, yodokotela abenza ukwelashwa okungahlinzeki kokulimala kwezemidlalo.

Umbuzo: Uma engekho uchwepheshe osohlwini lwesifunda sami kodwa nginokudluliselwa, yiziphi iziqinisekiso engizifunayo?

IMP: Ngokufanelekile, ufuna udokotela okwathi, ngemuva kokuqeda ukuhlala okokuqala, waqeda ukuqeqeshwa okwengeziwe ngobudlelwano obugunyaziwe kwezokwelapha. Futhi, funa umuntu olilungu lezinhlangano zemithi yezemidlalo, njenge-American College of Sports Medicine, futhi unekhethelo elithile ekulimaleni kwakho noma ubeka phambili impilo ukufaka impilo yokuqina, ikakhulukazi umsebenzi owuthandayo.

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