I-Chiropractor Herniates Lumbar Disc Durring Crossfit

Isihloko siyasebenza. NdiyiChiropractor, kwaye ngeveki edlulileyo ndifake i-disc ye-L5-S1 ngexesha lokuzilolonga kwe-CrossFit. Ndiqinisekile ukuba abantu abaninzi baya kuvuya kule ngongoma yedatha, ngenxa yokuba ingcali yomgogodla kunye ne-biomechanics ayikwazanga ukuphepha ukulimaza umqolo wabo ngelixa benza i-CrossFit. Nangona kunjalo, injongo yam yokubhala eli nqaku kukukhanyisa into endiyifumeneyo malunga nokhuseleko lwe-CrossFit kunye nokusebenza kakuhle. Kwakhona ndifuna ukwabelana ngamava am okubuyisela kwidiski ye-lumbar ye-herniated, ngoko ke ndiyathemba ukuba, abanye banokusebenzisa amava am ukubanceda kule nzakala inzima.

Icandelo 1: i-CrossFit Safety

Okokuqala, makhe sifumane i-CrossFit yingxoxo enobungozi phezu kwayo. Ndandifudumala kwii-squats zangaphambili xa kwenzeka ukwenzakala. Sihlala sisenza imizuzu eyi-10 okanye kunjalo yokushukuma okuguquguqukayo njengokufudumala kwethu, emva koko silungiselele intshukumo ethile ngaphambi kokuba siqale. Kule meko, ndigqibe ukufudumala kwam okuqhelekileyo ngaphandle kweentlungu ezisezantsi okanye ukuqina. Ndenze ii-reps ezilishumi okanye nge-bar nje (iiponti ezingama-45), emva koko ii-reps ezilishumi ngepleyiti ye-25-pound ngapha nangapha (iiponti ezingama-95), kwaye ekupheleni kweso sesibini, ndeva umqolo wam ophantsi uqina. Ndikhe ndanemiba eqhelekileyo yasemva ngaphambili, ngakumbi emva koko, kwaye oku kuvakala ngathi kukuqiniswa okuthambileyo ngaphezulu komnqonqo kwinqanaba lebhanti. Ndiye ndathatha umzuzu ukwenza ukujoyina kwe-SI kunye nokuhamba kweLumbar kwirola yogwebu kwaye ndaziva ndilungile, ndiye ndaqhubeka nokuzilolonga. Sasisebenza ukuya kwii-5 iiseti ze-5 ze-squats zangaphambili, kunye nokuqhubela phambili ngokusekelwe kwipesenti ye-1 yokuphindaphinda max. I-Rep 1 yeseti elandelayo (iiponti ezili-135) yayiyoyikeka, kwaye ndandisazi ukuba kufuneka ndiyeke ukuzilolonga ngoko nangoko. Ndichithe lonke ixesha lam kwindawo yokuzivocavoca ngaloo mini ndisenza ukolula, ukuqengqeleka amagwebu, kunye nomsebenzi wokushukuma kumqolo wam ophantsi. Iimpawu zam zanda kakhulu kwiiyure ezizayo ze-24-48, kwaye ekugqibeleni ndafunyaniswa nge-MRI nge-L5-S1 disc herniation, kunye nokunyanzeliswa kweengcambu zombini ze-L5 kunye ne-S1.

Kuya kuba lula ukugqiba, ngoko ke, ukuba ndiyifake i-disc yam ngenxa ye-CrossFit. Nangona kunjalo, funda iincwadi ezixubusha i-etiology ye-Lumbar Disc Herniations. Uya kufumanisa ukuba uninzi lwesiphumo esivela kwiminyaka emininzi yotshintsho oluguquguqukayo kunye nokuncipha kwediski, okukhokelela kwi-acute herniation edla ngokubangelwa yintshukumo encinci. Oku kukwahambelana nemeko yam, njengoko bendinentlungu ephantsi yomva kwaye ndivale malunga neminyaka eyi-15. Ndicinga ukuba zininzi izizathu zoku, kubandakanywa iminyaka engama-22 esikolweni, iminyaka eyi-13 yogqatso lwebhayisikile, kubandakanywa isabelo sam esifanelekileyo seengozi, kunye nezinqe eziqinileyo kunye nokuhamba okulinganiselwe okuhambisana noko. Ndiyakuzonda ukuvuma, kodwa ukuguqula i-40 kunyaka ozayo mhlawumbi kunento enokuyenza ngayo, ukuba akukho nto ngaphezu kokuwa kwe-smack phakathi kwinqanaba elinokwenzeka leminyaka yobudala be-lumbar disc herniations.

Ngaphambi kwe-CrossFit, bendineziqephu ezininzi zomqolo wam ophantsi 'ukuphuma, zonke zibangelwa ukwenza i-Kettlebell snatches. Ngaphandle kokungena kwiinkcukacha ezininzi kuloo nto, ndiza kuba neentsuku ezi-2-3 ezibuhlungu, kwaye ke ndingaphinda ndilunge. Kwakubonakala kuhambelana nokungabikho kokukwazi ukuzinzisa umqolo wam we-lumbar, mhlawumbi ukusuka kwi-postural / tightness factor echazwe ngasentla. Ngoko ke kwafuneka ndithathe ixesha elithile ekuqeqesheni amandla, eyona nto yandizisa kwi-CrossFit. Ndacinga ukuba ukuzama into eyahlukileyo kunokunceda.

Kwaye enye yezinto ezahlukileyo malunga ne-CrossFit kum kukuba ndandiyazi ukuba ndingena kuyo ukuba ndinemingcele ebalulekileyo yokuhamba, kwaye kwakuza kufuneka ndilungise ezo ziqhubele phambili. Ndaqala ukwenza malunga nemizuzu ye-60 yokukhululwa kwe-self-myofascial, ukunweba, kunye nomsebenzi wokuhamba imihla ngemihla, ewe, kwaye ndine-zero emva kweentlungu malunga ne-1.5 iminyaka, okanye ixesha elide ndisenza i-CrossFit. Umqolo wam ophantsi wawuziva umangalisa. Nangona ndandiqaqanjelwa kwiindawo ezininzi, andizange ndibe nantlungu ephantsi yomqolo evela kwi-WODs.

Ngoko xa umqolo wam wawuvaleleke kum ngexesha lokuzilolonga kutshanje, ndothuka. Kwakhona ndandivakalelwa kanye njengentlungu yomqolo endandinayo ngaphambili, ngoko ndandingaxhalabi ngokugqithiseleyo ngelo xesha. Ndiyaqikelela okwangoku, kodwa ndicinga ukuba iintlungu zangasemva ebendiziva kuyo yonke loo minyaka ibinokwenzeka ukuba idiskhi yam ye-L5-S1 ikrazuka, kwaye ekugqibeleni yayeka ngexesha lokufudumeza kwe-squat yangaphambili. Kwaye xa ndivelisa iimpawu ezinzulu (intlungu esemva kwe-hip kunye nezantsi emlenzeni ukuya ezinyaweni zam) ngosuku olulandelayo, ndaqonda ukuba yayiyintlungu ebuhlungu kakhulu endandinayo iminyaka elishumi (nangona kunqabile ngaphambili. Iminyaka eyi-1.5), endikhokelela ekubeni ndigqibe kwelokuba bendinoxinzelelo lwe-nerve oluqhubekayo ukusuka kwi-lumbar disc bulge kangangexesha elithile. Ngaphambili bendicinga ukuba yayizinqe eziqinileyo kunye ne-peripheral entrapment ye-sciatic nerve ukusuka unyaka wonke uhleli kunye nokuhamba ngebhayisekile.

Ngaba i-disc yam yayiza kuba yi-herniated ukuba andizange ndenze i-CrossFit? Andisoze ndazi ngokuqinisekileyo, kodwa ndingaqikelela ukuba ibiya kunika imbali yam yeempawu. Ndiyazi ukuba ngaphandle kwe-CrossFit, andizange ndenze wonke umsebenzi wokuhamba okanye ndiphumelele izinto kwindawo yokuzivocavoca andizange ndicinge ukuba ndiya kukwazi ukwenza.

NjengeChiropractor ngokugxininisa kwimidlalo, ndiphatha inani elifanelekileyo lokulimala kwezemidlalo. Abanye babo bavela kwi-CrossFit, kodwa sihlala sifumana iimbaleki, abadlali begalufa, i-yogis, abadlali bebhola yomnyazi, abadlali be-lacrosse, uyibiza. Kukho ingozi kuyo yonke imidlalo, kwaye eneneni, eminye iyingozi ngakumbi kunezinye iingozi zokwenzakala kwengqondo kwiBhola nakubani na. Nangona kunjalo, ekugqibeleni kuxhomekeke kumntu ngamnye ukuba ahlole umngcipheko / umlinganiselo wabo womvuzo kwaye athathe isigqibo sokuba yintoni efanelekileyo kubo. Ngokulimala kwezemidlalo esiphatha ngayo kwi-CrossFit, ininzi ininzi yokulimala okwenzeka ngaphambili ukuqala i-CrossFit kodwa yaphinda yacatshukiswa ngenxa yobunzima boqeqesho. Ndiza kuhlela i-lumbar disc herniation kolu didi. Umqolo wam wawusele usenkingeni xa ndiqala i-CrossFit, kwaye kwenzeka ukuba ndiyeke ngexesha le-WOD. Inokwenzeka nje ngokulula xa ndithatha omnye wabantwana bam, ephethe igrosari, okanye nawuphi na omnye umsebenzi omncinci ohambelana kakhulu nokuqala kwe-lumbar disc herniations kubemi ngokubanzi.

Ukunciphisa umngcipheko kwimidlalo noqeqesho kuyisihloko esiyinkimbinkimbi, kodwa ngenjongo yale nqaku ndiza kuthi izinto eziphambili kubantu abaninzi ziquka:

• Impilo ye-musculoskeletal ngokubanzi, kwaye ngakumbi akukho zixhumanisi zibuthathaka
• Ukuhlonela imida yakho
• Uqeqesho olufanelekileyo kunye nokujonga
• Ukugxininiswa kwindlela, nokuphucula ukuhamba nokusebenza kwimimandla yakho

Ngoko ukushwankathela uluvo lwam malunga nokhuseleko lwe-CrossFit, ndicinga ukuba lunokwenziwa ngokukhuselekileyo, kwaye lunokwenziwa ngokungakhuselekanga. Kuxhomekeke kumntu ngamnye ukuba ahloniphe imida yakhe kwaye enze inkqubela ngokuthe ngcembe. Umqeqeshi unceda ukuba bahlale bekhuselekile endleleni.

Icandelo 2: Yintoni ongayenza nge-Herniated Lumbar Disc

Ngayo nayiphi na inzakalo, inyathelo lokuqala kukufumana uncedo ekucingeni ukuba kwenzeka ntoni kanye kanye, kunye nokuba kubi kangakanani ukwenzakala. Ndandine-99% eqinisekileyo ukuba ndiyifake i-lumbar disc, ngokuyinhloko ngenxa yobunzima beentlungu kumqolo wam ophantsi, kodwa nangenxa yeentlungu zokwenyani ezibuhlungu ukuya kutsho ezinyaweni zam. Kodwa ndandisafuna ukuqinisekiswa nge-MRI, kwaye isifundo sam sokucinga sabonisa i-L5-S1 i-disc herniation, eyacinezela ingcambu yam ye-R S1 kunye nokubeka uxinzelelo kwi-root ye-L5.

Ngolo lwazi, ndaqalisa inkqubo yokubuyisela. Ndiye ndaphatha inani leLumbar Disc Herniations kwiklinikhi yam yeChiropractic, kwaye ngoko ke ndenza yonke into endinokuyenza ukuze ndiphilise ngokukhawuleza. Kukho izinto ezimbalwa ofuna ukuziseka ngokukhawuleza okukhulu:
Ngaba kukho naziphi na izikhundla ezikhulula intlungu yakho? Ukuhlala nephedi enkulu ngasemva kwam kwakuyeyona nto isiqabu kum. Kuninzi lwabaguli be-disc, ukuma ngokuqhelekileyo yeyona nto ingcono kubo.
Ngaba zikho naziphi na izikhundla ofuna ukuziphepha? Kwaye, ukuma kwakuqhele kakubi, kwaye ukuhamba phambili kweso sibi kakhulu.

Unonophelo-oluzilumkileyo, ndandifuna ukuba yonke into ifumaneke kum. Into eyanikezela uncedo olukhawulezileyo nolusigxina luyinkqubo yokuphazamiseka kwendoda. Sasebenzise kwakhona iteksi ye-kinesiology. Nangona uncwadi lubonisa ukuba i-Chiropractic Adjustments ingaba luncedo kwiLumbar Disc Herniations, uviwo lwethu alubonakali naziphi na izigqeba ezingahambanga kakuhle kuloo mmandla, ngoko asizange senze utshintsho.

Ukongezelela, ndenze izinto ezininzi ngokwam kubandakanywa ukusebenzisa i-Laser ye-Low-Level ngamaxesha amaninzi ngosuku, usebenzisa i-anti-inflammatories yendalo (Wobenzym PS kunye ne-Hammer Nutrition Tissue Rejuvenator), kunye nokwelula kunye nomsebenzi wokuhamba.

Ndifumene isiqabu esibalulekileyo kwiintsuku ezimbalwa ezizayo kwaye bendiziva ndiqikelelwa ukuba ndingcono nge-50% malunga neentsuku ezi-5. Nangona kunjalo, ndagqiba ekubeni ndizame inaliti ye-epidural steroid ukunceda ukukhulula intlungu kwaye ndiqokelele enye inqaku ledatha ukuba ndiyisebenzise kunye nezigulane zam kwixesha elizayo. Ndifumana olona lwazi lwam lungcono lonyango lokwenzakala ngokusebenza ngomonzakalo wam. Inaliti yayingenabuhlungu noko, kwaye ndaphantse ndagqiba zonke iintlungu malunga neeyure ezingama-24. Ndisafuna ukuphepha zombini i-trunk / lumbar flexion kunye ne-R hip flexion ngedolo elithe ngqo, njengoko zombini zisavelisa iintlungu ezingathethekiyo kumqolo wam ophantsi. Kodwa okoko ndiphepha ezo zinto zimbini, ndiziva ndilungile.

Icandelo 3: Iiveki ezintathu ngaphandle kokwenzakala

Sele kudlule iiveki ezintathu oko ndenzakele, kwaye andinazimpawu; okoko ndingenzi nto efana nokunyuswa komlenze othe tye (SLR), le ntshukumo ibangela iintlungu ezisezantsi ezisezantsi njengoko iingcambu zemithambo-luvo zicudiswa yidiski. Ngaphandle koko, ndisebenza ngokufanelekileyo, kwaye ukujikeleza phambili akusekho buhlungu. Ndaphinda ndaqalisa uqeqesho kwi-gym ye-CrossFit malunga neeveki ze-1.5 ezedlulileyo. Sekunjalo, ndiyakuphepha ukuphakamisa nantoni na enzima, kwaye ndibeka ixesha elininzi ekuphuculeni indawo yam ye-trunk ukunciphisa ukuguqa kunye nazo zonke iintshukumo ze-squatting. Ngaba ndiya kuqhubeka nokwenza i-CrossFit?

Icandelo 4: Iiveki ezisibhozo ngaphandle kokwenzakala

Ndiyavuya ukunika ingxelo yokuba umva ophantsi ungaphezulu okanye ngaphantsi awuyongxaki ngaphandle kokuba ndizama ukukhaba ibhola ekhatywayo kangangoko ndinako ngelixa ndiqeqesha iqela lonyana wam lesoka. Kungenjalo, ndiye ndasebenza kancinci kancinci kubunzima bam kwaye ndinokwenza izinto ezifileyo kwi-205 pounds ngale ntsasa ngaphandle kwengxaki. Ndisajonge kakhulu ubuchule bam, kodwa ndiziva ndilungile namhlanje. Ndiziva ngathi ndibe nethamsanqa. Ndiyazi ukuba abantu abaninzi bahlupheka ixesha elide nge-disc herniation. Ndibulela kubo bonke abasele bencedile kwaye bandinceda ukuba ndihlale ndinomdla.