Iintlobo kunye neengxaki Ukulimala kwansuku zonke ezinempawu ezifanayo, kodwa zibandakanya izixhobo zomzimba ezahlukeneyo.

Ukuqunjelwa kukuzolula ngaphezulu okanye ukukrazula kwe-ligament - imitya enzima yethishu enemicu edibanisa amathambo amabini kunye. Olona hlobo luqhelekileyo luqatha lwamaqatha.

Uxinzelelo kukuzolula okanye ukukrazula izihlunu okanye imisipha. TissueIzicubu ezinemicu edibanisa izihlunu namathambo. Ubunzima buye kwenzeka ikakhulu kumqolo osezantsi kunye nakwimisipha.

• Unyango olukhawulezayo lwezobini kunye neentlobo ziquka Pukujikeleza ukonzakala okungaphezulu, REst, Ioku, Cukunyusa kwaye Eukuhamba.
• Izilwanyana ezincinci kunye neengxaki zingaphathwa ekhaya.
• Iimpawu ezinzima kunye neengxaki zingadinga ukuhlinzwa.

Ngokumalunga: I-Sprains And Strains

Wonke umntu unokufumana ukuxhamla okanye ubunzima.

Iimpawu zempawu: intlungu, ukuvuvukala, ukutyumla, ukungakwazi ukusebenzisa okanye ukuhambisa intsebenziswano.

Iimpawu zoxinzelelo: i-muscle spasms, ukuvuvukala, ukuchithwa kunye neengxaki ezihambayo.

Bona ugqirha ukuba unesifo esibuhlungu okanye ubunzima.

Ubungakanani bexesha omele uphilile ngokupheleleyo emva kokuxhamla okanye uxinzelelo kuxhomekeke kumntu kunye nohlobo lokulimala.

Ukuzama buyela kwimisebenzi eqhelekileyo okanye kwimidlalo ngokukhawuleza kunokunyusa ukulimala loo ndawo ngakumbi okanye ukudala ingxaki enzima.

Ulwazi lwe-ACSM lukhona

Iintlanzi, iintlanzi neeNyembezi

I-sprain yingozi kwi-ligament, ngelixa ubunzima bunobungozi kumsila okanye kwi-tendon. Bobabini kunokubangela ixesha elilahlekileyo elilahlekileyo kwimidlalo.

IIMISEBENZI

I-sprain yingozi kwi-ligament, iindidi eziqinileyo zezicubu ezidibanisa ithambo kwenye idibeneyo. Ubunzima be-sprain bunokuhlatyathwa ngumlinganiselo we-tissue tearing, impembelelo ekuzinzileyo, intlungu kunye nokuvuvukala.

UKUSEBENZA IINTSHA

• Isiqendu sokuqala (esincinci) Te ukukrazula okuncinci, iintlungu okanye ukudumba; ukuzinza ngokudibeneyo kulungile.
• Isigaba sesibini Uluhlu olubanzi kakhulu lomonakalo, ukungazinzi okumodareyitha kunye nokumodareyitha kwiintlungu ezinzima kunye nokudumba.
• Ireyithi yesithathu (inzima kakhulu) ligament yaphuka ngokupheleleyo; umdibaniso awuzinzanga; iintlungu eziqatha nokudumba; ezinye izicwili zihlala zonakala.

UKUQALA

Uxinzelelo ngumonakalo kwimicu yemisipha nakwezinye iifayibha ezincamathisela umsipha kwithambo. Amanye amagama oxinzelelo kubandakanya i-muscletorn muscle, muscle pullcle kunye ne-tendon engasebenziyo.

UKUSETSHENZISWA KWEENKQUBO

• Isiqendu sokuqala (esincinci) Aring ukukrazula izicubu ezincinci; ukuthamba; iintlungu ezinoluhlu olupheleleyo lokuhamba.
• Isigaba sesibini Muscle izihlunu eziqhekekileyo okanye zemisipha; ebuhlungu, intshukumo enomda; mhlawumbi ukudumba okanye uxinzelelo kwindawo yokwenzakala.
• Ireyithi yesithathu (inzima kakhulu) Movement intshukumo encinci okanye engekho; Intlungu iya kuba qatha ekuqaleni, kodwa isenokungabi nazintlungu emva kokonzakala kokuqala.

UKUHLAWULWA

Kukho izigqibo ezininzi omele ukwenze xa uzilimaza, kubandakanywa nokuba yingozi kangakanani kwaye nokuba ufanele ukuya kumboneleli wezempilo. Khangela i-deformities, ukuvuvukala okukhulu kunye noshintsho kumbala wesikhumba. Ukuba kukho ukukhubazeka, ukuvuvukala okukhulu okanye intlungu, kufuneka uphazamise indawo kwaye ufune uncedo lwezonyango. Iintlobo ezininzi aziyi kubangela ukukhubazeka.

UKUKHATHA I-SPRAIN OKANYE UKUYA

Ulawulo lwezinto zombini kunye neengxaki zilandela umgaqo we-PRICE.

• P Zikhusele ekonzakaleni okungaphaya.
• R Rict Thintela umsebenzi.
• I Faka Ice.
• C Sebenzisa uxinzelelo.
• E Nyusa indawo eyenzakeleyo.

Lo mgaqo we-PRICE unciphisa inani lokuvuvukala kwingozi kunye nokuphucula inkqubo yokuphilisa. Iziplintshi, iipads kunye neengqungquthela ziza kukhusela umxube okanye umsila ekuqhubikeni kokusetyenziswa xa kusetyenziswe ngokufanelekileyo (ngokuqhelekileyo ukuhluma okanye ukunyanga). Isithintelo somsebenzi, ngokuqhelekileyo kwii-48- ii-72 iiyure, kuya kwenza ukuba inkqubo yokuphulukisa iqale. Ngethuba lothintelo lomsebenzi, ukunyakaza okunyanzelekayo kwemisipha okanye iqela kufuneka kuqalwe. Iqhwa kufuneka ifakwe kwi-15 -20 imizuzu yonke imizuzu ye-60-90. Ukunyanzeliswa, njenge-bandage elastic, kufuneka igcinwe phakathi kweempawu. Ungathanda ukususa i-bandage ngelixa ulele, kodwa ukuyigcina ixinekile kwanebusuku buhle kakhulu. Ukuphakanyiswa kwesigxina kuya kugcina ukuvuvukala kuncinci. Ukuba ukrokra ngaphezu kokulimala kancinci, awukwazi ukubeka isisindo kwisilungu, okanye sinika indlela, kufuneka uqhagamshelane nomboneleli wezempilo.

INKQUBO YENKQUBO YOMSEBENZI WOKUPHILA

Inkqubo yokuzivocavoca umzimba ejikeleze kakuhle ibandakanya umthambo we-aerobic kunye nokuqeqeshwa kwamandla, kodwa kungekhona kwiseshoni enye. Lo mxube unceda ukugcina okanye ukuphucula i-cardiorespiratory kunye ne-muscular fitness kunye nempilo yonke kunye nomsebenzi. Ukuzilolonga rhoqo kuya kubonelela ngezibonelelo zempilo ngakumbi kunokuzilolonga, ukuzilolonga ngamandla, ke ngoko khetha imithambo onokuthi uyonwabele kwaye unokuyifaka kwishedyuli yakho. Iingcebiso zomsebenzi womzimba we-ACSM kubantu abadala abasempilweni, ezihlaziywe ngo-2011, zicebisa ubuncinci imizuzu engama-30 yokuzivocavoca umzimba ngokumodareyitha (ukusebenza nzima ngokwaneleyo ukuphula ukubila, kodwa usakwazi ukuqhubeka nencoko) iintsuku ezintlanu ngeveki, okanye i-20 imizuzu yomsebenzi onamandla ngakumbi iintsuku ezintathu ngeveki. Ukudityaniswa komsebenzi ophakathi kunye nokuqina kokuqina kunokwenziwa ukuhlangabezana nale ngcebiso.

Imizekelo yeendlela eziqhelekileyo zokuzilolonga i-aerobic yile:

Ing Ukuhamba
Ukubaleka
Ukunyuka kwezinyuko
Ukuhamba ngebhayisikile
Owing Ukubheqa isikhephe
I Ukuskiya kwilizwe lonke
Ukuqubha

Ukwengeza, uqeqesho lwamandla kufuneka iqhutywe ubuncinane kwiintsuku ezimbini ngeveki, kunye nokuphindaphinda kwe-8-12 ye-8-10 eyahlukeneyo yokuzivocavoca ezijolise kuwo onke amaqela amaninzi. Olu hlobo loqeqesho lunokusetyenziswa ngokusebenzisa ubunzima bomzimba, amaqela okumelana, izisindo zamahhala, iibhola zezilwanyana okanye ubunzima bomatshini.

UKUHLAWULWA

Isigaba esilandelayo sokuvuselelwa siqala ukulandela i-48 yokuqala kwiiyure ze-72. Isigaba sesibini sigxininisa ukunyakaza okunyamekileyo kwesisipha okanye ukudibanisa, ukuvuthwa kancinci, ukuqeqeshwa kwesikhundla kunye nokuqhubela phambili. Ngeli nqanaba, usenokubuyela kwimisebenzi emininzi, njengokuqinisa. Ubuhlungu kufuneka buhlale buphantsi ngexesha lokuvuselelwa. Ukuba intlungu ikhulisa, ngokuqhelekileyo ithetha ukuba uzame ukwenza okuninzi. Kuyo yonke impazamo yakho ungakwazi ukugcina inkqubo yoqeqesho lwe-aerobic. Izinketho zokuqeqesha ziquka ibhayisiki ehambayo, ukubhukuda, ukuhamba okanye ukuqhuba emanzini. Ukuba ukulimala kunokugqithisileyo okanye ubunzima, kukulungele ukubonisana nomboneleli wakho wezempilo.

UMZEKELO: UKUPHATHISWA KWEENKQUBO ZOKUSEBENZISWA KWE-ANKLE

UHLU LWENKQUBO

• Ithawula idonsa ngeenzwane
• Dweba i-alfabhethi nge-ankle
• Ukubetha ngethawula (phambili)

UKUQALA KWEMISEBENZI YOKUBHALA (UKUKHALWA KWEZINTLOKO)

• Cinezela iinyawo ngokuchasene nento eqinileyo phezulu, ezantsi kunye necala ngecala
• Ukuzivocavoca umzimba kuzo zonke iinjongo (intlungu ekhululekile)
• Inyuko iphakamisa (phambili)
• Iihops - qala phambili nasemva, iihops ezimfutshane (zihambile)
• Ubunzima tub Heating tubing okanye cuff ubunzima (advanced)

I-POSITION YOKUQALA

• Ukuma ngamehlo kuvalwe isikhewu esinecala kunye notshintsho kwicala ukuya kwelinye
• Ukuma komlenze owodwa ngamehlo avaliwe (phambili)

UKUSEBENZISWA KWEENKQUBO KWEENKQUBO

• Ukwenza umsebenzi othe ngqo wezemidlalo ezifana ne-shuttle runs.

UKUQALA OKUQHUBILEYO!

Abo basebenzayo ngokwasemzimbeni bahlala bephila ixesha elide, besempilweni. Uphando lubonisa ukuba umsebenzi omodareyitha njengemizuzu engama-30 ngosuku lokuhamba ngokukhawuleza - inegalelo elibonakalayo kubomi obude. Nokuba umntu unemingcipheko efana noxinzelelo lwegazi oluphezulu, isifo seswekile okanye umkhwa wokutshaya unokufumana izibonelelo zokwenyani zokubandakanya ukwenza umthambo rhoqo kubomi babo bemihla ngemihla. Njengoko uninzi lwee dieters lufumene, umthambo unokukunceda uhlale ekutyeni kwaye unciphise umzimba. Okona kwenza umthambo rhoqo kunokunceda ukuthoba uxinzelelo lwegazi, ukulawula iswekile yegazi, ukuphucula amanqanaba e-cholesterol kunye nokwakha amathambo omeleleyo, axineneyo.

INQUBO YOKUQALA

Ngaphambi kokuba uqale inkqubo yovavanyo, thatha uvavanyo lokuqina, okanye wandise kakhulu izinga lomsebenzi, qiniseka ukuphendula le mibuzo ilandelayo. Eli phepha lemibuzo lokulungela ukusebenza ngokomzimba (PAR-Q) liya kunceda ekuboneni ukuba ngaba ukulungele ukuqalisa inkqubo okanye umthambo.

• Ingaba ugqirha wakho uthe wathetha ukuba unesimo senhliziyo okanye ukuba ufanele uthathe inxaxheba kwimisebenzi yenyama nje njengoko kucetyiswa ngugqirha?
• Ngaba uziva intlungu esiswini sakho ngexesha lomsebenzi?
• Kwinyanga edlulileyo, ngaba ubuhlungu beentlungu xa ungazange usebenze ngokomzimba?
• Ngaba ulahlekelwa ngumlinganiselo wakho kwi-dizziness? Ngaba ulahlekelwa yinto?
• Ingaba unengxaki yesifo okanye idibaniselwano engasenza ibe yimbi ngakumbi ngenguqu kwimisebenzi yakho yomzimba?
• Ingaba ugqirha wakho ugqirha izidakamizwa ngenxa yengcinezelo yegazi okanye imeko yentliziyo?
• Uyazi naziphi na izizathu ukuba awufanele uthathe inxaxheba kwimisebenzi yomzimba?

Ukuba uphendule ngo-ewe kumbuzo omnye okanye emibini, ukuba ungaphezulu kweminyaka engama-40 ubudala kwaye ubusandul 'ukungasebenzi, okanye ukuba ukhathazekile ngempilo yakho, nxibelelana nogqirha ngaphambi kokuba uthathe uvavanyo lokuqina okanye ukwandise kakhulu umsebenzi wakho womzimba. Ukuba uphendule ngohayi kumbuzo ngamnye, kunokwenzeka ukuba ungaqala ngokuzilolonga ngokuzilolonga.

IMISEBENZI YOKUQALA

Ngaphambi kokuqala nayiphi na inkqubo yoqeqesho, kuquka imisebenzi eboniswe kule ncwadana, abantu kufuneka bafune ukuhlolwa ngonyango kunye nemvume yokubandakanya umsebenzi. Azikho zonke iiprogram ezisebenzayo ezifanele wonke umntu, kwaye ezinye iinkqubo zingabangela ukulimala. Imisebenzi kufuneka iqhutywe ngesantya esilungele umsebenzisi. Abasebenzisi mabayeke ukuthabatha inxaxheba kuyo nayiphi na imisebenzi eyenza intlungu okanye ingakhathazeki. Kwimeko enje, ukubonisana ngonyango kufuneka kufumaneke ngokukhawuleza.

Iphinde yashicilelwa ngemvume yeKholeji yaseMelika yezoNyango lwezeMidlalo. Ukushicilela ngo-2011 kwiKholeji yaseMelika yezeMidlalo�Medicine. Le ncwadana yenziwe yaza yahlaziywa ngu-A. Lynn Millar, Ph.D., PT, FACSM, kwaye iyimveliso yeKomiti yoLwazi lwabaThengi ye-ACSM. Ndwendwela i-ACSM kwi-intanethi www.acsm.org.

 

Iintonga kunye neengxaki: Abadlali