Iingcebiso zeeNgcali zokuNqanda ukuNciphisa iiNgozi zedolo

Ukulimala kwedolo kunokubonakala kubantu abakhutheleyo ngokomzimba abaphakamisa iintsimbi. Ngaba ukuqonda iintlobo zokulimala kwamadolo kunceda ekuthinteleni?

Ukunyuswa kweWeightlifting Ukwenzakala emadolweni

Ukuqeqeshwa kwesisindo kukhuselekile kakhulu emadolweni njengoko ukuqeqeshwa kwesisindo rhoqo kunokuphucula amandla emadolweni kwaye kuthintele ukulimala nje ngokuba kulandelwa ifom echanekileyo. Kubantu abonzakele ngamadolo kweminye imisebenzi, ukuzilolonga okungalunganga koqeqesho lobunzima kunokuwenza mandundu ukwenzakala. (Ulrika Aasa et al., 2017) Kwakhona, ukunyakaza okujija ngokukhawuleza, ukulungelelaniswa okungahambi kakuhle, kunye nokulimala kwangaphambili kunokunyusa umngcipheko wokunyuka okanye ukudala ukulimala okungaphezulu. (UHagen Hartmann et al, 2013) Umzimba kunye namadolo enzelwe ukuxhasa amandla amileyo kumalungu.

Ukulimala Okuqhelekileyo

Ukulimala kwamadolo okunciphisa ubunzima kwenzeka njengoko amadolo ahlangene anyamezela uluhlu olubanzi loxinzelelo kunye noxinzelelo. Ekuqeqesheni ubunzima, i-ligaments enamathele kwinkqubo yamathambo eyinkimbinkimbi yedolo edibeneyo ingonakaliswa ngokunyakaza okungalunganga, ukugqithisa ubunzima, kunye nokwandisa ubunzima ngokukhawuleza. Ezi nzakala zingabangela intlungu, ukuvuvukala, kunye nokungahambi kakuhle okunokuthi kuhambe ukusuka kumncinci ukuya kubunzima, ukusuka kwi-sprain okanye ukukrazula okuncinci ukuya kwiinyembezi ezipheleleyo kwiimeko ezinzulu.

I-Anterior Cruciate Ligament - i-ACL - Ukulimala

Le ligament ifaka ithambo le-femur yethanga kwi-shin bone / i-tibia yomlenze ongezantsi kwaye ilawula ukujikeleza ngokugqithiseleyo okanye ukwandiswa kwedolo elihlangeneyo. (IAkhademi yaseMelika yooGqirha beSapho. 2024)

• Umphambili uthetha ngaphambili.
• Ukulimala kwe-ACL kubonakala kakhulu kwiimbaleki kodwa kunokwenzeka nakubani na.
• Umonakalo omkhulu kwi-ACL ngokuqhelekileyo uthetha ukwakhiwa ngokutsha kotyando kunye ukuya kwiinyanga ezili-12 zokubuyisela.
• Xa uphakamisa ubunzima, zama ukuphepha ukuguqula ukunyakaza kwamadolo, ngenjongo okanye ngengozi, phantsi komthwalo ogqithisileyo.

I-Posterior Cruciate Ligament - PCL - Ukwenzakala

• I-PCL idibanisa i-femur kunye ne-tibia kwiindawo ezahlukeneyo kwi-ACL.
• Ilawula nayiphi na intshukumo engasemva ye-tibia kwindawo edibeneyo.
• Ukulimala kwenzeka kakhulu ngempembelelo ephezulu ngenxa yeengozi kwaye ngamanye amaxesha kwimisebenzi apho ukuxhatshazwa okunamandla emadolweni kwenzeka.

I-Meral Collateral Ligament - i-MCL - Ukwenzakala

• Le ligament igcina idolo ekugobeni kakhulu ukuya ngaphakathi / ngaphakathi.
• Ukulimala kakhulu kwenzeka kwimpembelelo ukuya ngaphandle kwedolo okanye ukusuka kumandla obunzima bomzimba ngengozi emlenzeni ogoba kwi-angle engaqhelekanga.

I-Lateral Collateral Ligament - LCL - Ukwenzakala

• Le ligament idibanisa ithambo elincinci lomlenze ophantsi / i-fibula kwi-femur.
• Ichasene ne-MCL.
• Igcina intshukumo yangaphandle egqithisileyo.
• Ukulimala kwe-LCL kwenzeka xa amandla etyhala idolo ngaphandle.

Ukwenzakala kweNqwela

• ICartilage ikhusela amathambo ukuba angakhuhlani kunye kwaye i-cushions ichaphazela amandla.
• I-Knee menisci yi-cartilage edibanisa amadolo ngaphakathi nangaphandle.
• Ezinye iintlobo ze-cartilage zikhusela ithanga kunye namathambo e-shin.
• Xa intlala ikrazuka okanye yonakele, kusenokufuneka utyando.

Tendonitis

• I-tendon ye-knee e-aggravated kunye ne-overuseed ingakhokelela ekulimazeni kwamadolo.
• Ukulimala okuhambelanayo okubizwa ngokuba yi-iliotibial band syndrome / i-ITB ibangela intlungu ngaphandle kwedolo, ngokuqhelekileyo kubagijimi, kodwa inokuthi yenzeke ngokugqithisileyo.
• Ukuphumla, ukolula, unyango lomzimba, kunye neyeza lokuchasa ukudumba sisicwangciso sonyango esiqhelekileyo.
• Umntu ngamnye kufuneka adibane nonyango lomzimba ngeentlungu ezihlala ixesha elide kuneeveki ezimbini. (USimeon Mellinger, uGrace Anne Neurohr 2019)

Osteoarthritis

• Njengoko umzimba uguga, ukunxiba okuqhelekileyo kunye nokukrazula kunokubangela uphuhliso osteoarthritis kwamalungu amadolo. (UJeffrey B. Driban et al., 2017)
• Le meko ibangela ukuba i-cartilage ibe nzima kwaye amathambo adibanise kunye, okubangela intlungu kunye nokuqina.

uthintelo

• Abantu ngabanye banokunciphisa umngcipheko wokulimala kwamadolo kunye neentlungu ngokulandela iingcebiso zogqirha kunye nabaqeqeshi bomntu.
• Abantu abanokulimala edolweni ekhoyo kufuneka balandele iingcebiso zabo zogqirha okanye i-physical therapist.
• Umkhono wamadolo unokugcina izihlunu kunye namalungu ekhuselekile, ukubonelela ngokhuseleko kunye nenkxaso.
• Ukolula umlenze kunye nemisipha yamadolo kunokugcina ukuguquguquka okuhlangeneyo.
• Ziphephe iintshukumo ezisecaleni ngesiquphe.
• Iingcebiso ezinokuthi zibandakanye:

Ukuphepha Imithambo ethile

• Ukuzivocavoca okuzimeleyo njengama-curls emilenze, ukuma, okanye kwibhentshi, kunye nokusebenzisa umatshini wokwandisa umlenze, unokugxininisa idolo.

Uqeqesho lwe-Squat olunzulu

Uphando lubonisa ukuba i-squat enzulu inokukhusela ukulimala komlenze ophantsi ukuba idolo liphilile. Nangona kunjalo, oku kwenzeka xa kusenziwa ngobuchule obufanelekileyo, phantsi kweliso leengcali, kunye nomthwalo oqhubekayo ngokuthe ngcembe. (UHagen Hartmann et al, 2013)

Abantu ngabanye kufuneka bathethe nogqirha wabo ngaphambi kokuba baqalise indlela entsha yokwenza umthambo. Umqeqeshi wobuqu unokubonelela ngoqeqesho ekufundeni ubuchule obufanelekileyo kunye nefom yokunyusa ubunzima.

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Ndikrazule njani i-ACL yam iCandelo 2

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Ucaphulo

Aasa, U., Svartholm, I., Andersson, F., & Berglund, L. (2017). Ukulimala phakathi kwee-weightlifters kunye ne-powerlifters: ukuphononongwa okucwangcisiweyo. Ijenali yaseBrithani yonyango lwezemidlalo, 51 (4), 211-219. doi.org/10.1136/bjsports-2016-096037

Hartmann, H., Wirth, K., & Klusemann, M. (2013). Uhlalutyo lomthwalo emadolweni adibeneyo kunye nekholomu ye-vertebral kunye neenguqu kwi-squatting deep and weight load. Iyeza lezemidlalo (Auckland, NZ), 43 (10), 993-1008. doi.org/10.1007/s40279-013-0073-6

IAkhademi yaseMelika yooGqirha beSapho. Ukulimala kwe-ACL. (2024). Ukulimala kwe-ACL (Izifo kunye neMiqathango, Umba. familydoctor.org/condition/acl-injuries/

Mellinger, S., & Neurohr, GA (2019). Iinketho zonyango ezisekelwe kubungqina bokulimala kwamadolo aqhelekileyo kubagijimi. I-Annals yeyeza lokuguqulela, 7 (Suppl 7), S249. doi.org/10.21037/atm.2019.04.08

Driban, JB, Hootman, JM, Sitler, MR, Harris, KP, & Cattano, NM (2017). Ngaba iNtatho-nxaxheba kwiMidlalo ethile eNxulunyaniswe ne-Knee Osteoarthritis? Uphononongo olucwangcisiweyo. Ijenali yoqeqesho lweembaleki, i-52 (6), i-497-506. doi.org/10.4085/1062-6050-50.2.08