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.
Contents
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.
I-sprain yingozi kwi-ligament, ngelixa ubunzima bunobungozi kumsila okanye kwi-tendon. Bobabini kunokubangela ixesha elilahlekileyo elilahlekileyo kwimidlalo.
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.
Uxinzelelo ngumonakalo kwimicu yemisipha nakwezinye iifayibha ezincamathisela umsipha kwithambo. Amanye amagama oxinzelelo kubandakanya i-muscletorn muscle, muscle pullcle kunye ne-tendon engasebenziyo.
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.
Ulawulo lwezinto zombini kunye neengxaki zilandela umgaqo we-PRICE.
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 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.
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.
UHLU LWENKQUBO
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.
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.
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.
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 yezeMidlaloļæ½Medicine. 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.
Umgangatho wobuchule wokuSebenza *
Ulwazi olulapha ku "I-Sprains kunye nee-Strains: Isisombululo seChiropractic?"Akujoliswanga ukuthatha indawo yobudlelwane obubodwa kunye nomntu oqeqeshiweyo wezempilo okanye ugqirha onelayisensi kwaye akusiyo isiluleko sonyango. Sikhuthaza ukuba wenze izigqibo zezempilo ngokusekelwe kuphando lwakho kunye nentsebenziswano kunye nochwepheshe bezempilo abaqeqeshiweyo.
Ulwazi lweBlog kunye neengxoxo zoMda
Umda wethu wolwazi ilinganiselwe kwiChiropractic, i-musculoskeletal, amayeza omzimba, impilo, igalelo le-etiological ukuphazamiseka kwe-viscerosomatic ngaphakathi kweentetho zeklinikhi, ezinxulumene ne-somatovisceral reflex clinical dynamics, i-subluxation complexes, imiba yezempilo ebuthathaka, kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo.
Sibonelela kwaye sibonise intsebenziswano yeklinikhi neengcaphephe kumacandelo ahlukeneyo. Ingcali nganye ilawulwa ngumsebenzi wabo wobugcisa kunye negunya labo lokufumana iphepha-mvume. Sisebenzisa iiprothokholi ezisebenzayo zempilo kunye nempilo entle ukunyanga nokuxhasa ukhathalelo lokwenzakala okanye ukuphazamiseka kwenkqubo ye-musculoskeletal.
Iividiyo zethu, izithuba, izihloko, imixholo, kunye nokuqonda zibandakanya imiba yezonyango, imiba, kunye nezihloko eziyelelene kwaye zixhase ngokuthe ngqo okanye ngokungathanga ngqo umda wokuziqhelanisa wethu.
I-ofisi yethu izamile ngokufanelekileyo ukubonelela ngeengcaphulo ezixhasayo kwaye ichonge uphando olufanelekileyo lophando okanye izifundo ezixhasa izithuba zethu. Sinikezela ngeekopi zophando ezixhasayo ezifumanekayo kwiibhodi ezilawulayo nakuluntu ngesicelo.
Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; ke, ukuqhubeka nokuxoxa ngombandela ongentla, nceda ukhululeke ukubuza UDkt Alex Jimenez, DC, okanye qha ga mshelana nathi 915-850-0900.
Silapha ukunceda wena kunye nosapho lwakho.
Iintsikelelo
UDkt Alex Jimenez D.C., I-MSACP, RN*, I-CCST, IFMCP*, I-CIFM*, I-ATN*
email: qeqeshi@elpasofunctionalmedicine.com
Ilayisenisi njengoGqirha weChiropractic (DC) kwi Texas & New Mexico*
Texas DC Ilayisensi # TX5807, New Mexico DC Ilayisensi # I-NM-DC2182
Unikwe Ilayisensi njengoMongikazi oBhalisiweyo (RN*) in Florida
Florida License RN Ilayisensi # I-RN9617241 (Nombolo yolawulo. 3558029)
Ubume obubambeneyo: ILayisensi yeeNkcazo ezininzi: Ugunyaziswe Ukuziqhelanisa I-40 States*
UGqr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
Ikhadi lam loShishino lweDijithali