Ubuhlungu bethole, Ubuhlungu kunye noNyango lweChiropractic

Iintlungu zethole zixhaphakile kubantu abami ngeenyawo ixesha elide. Oku kunokuba kukuma, ukuhamba, njengenxalenye yomsebenzi okanye ukubaleka, kunye nokubaleka. Kwiimeko ezininzi, ubuhlungu bethole kunye / okanye intlungu ibangelwa ukuphindaphinda / ukusetyenziswa ngokugqithiseleyo / ukwenzakala / ukukrazula kwemisipha yethole. Intlungu kunye nokuqina kubonisa umsebenzi womzimba, ukuzivocavoca, ukunyakaza. Unyango lweChiropractic kunye Ukukhutshwa okusebenzayo inokunceda ukunciphisa kunye nokuphelisa intlungu yethole.

Izihlunu zethole

Isihlunu sethole sisemva komlenze ongezantsi, emva kwethambo le-shin, kwaye sinemisipha emithathu. Isihlunu sethole sixhasa umzimba xa umile kwaye senza ukuba unyawo lushukume kunye nomlenze ongezantsi. Izihlunu zethole zixhasa umzimba xa:

• ukuhamba
• Ubaleko
• Ukuhlahlela
• Ukuma kwiinzwane.
• Ukuguquguqula unyawo – ukuphakamisa iinzwane emadolweni.
• Inceda ukutyhala umzimba phambili kwaye ivumela ukuxhuma, ukujikeleza kwe-ankle, kunye nokuguquguquka konyawo.

Oonobangela, Iimeko, kunye neziphazamiso

Ukusetyenziswa ngokugqithiseleyo kwezihlunu zethole kudla ngokubangela ukuba ithole libe buhlungu, lingakhululeki, kunye neentlungu. Ekuhambeni kwexesha, iinyembezi ezincinci zikhula kwizihlunu zemilenze engezantsi namathole. Ukusetyenziswa ngokuphindaphindiweyo kunokukhokelela ekulimazeni okukhulu okanye imeko ngaphandle konyango olufanelekileyo. Iimeko ziquka:

Ukunyamezela

Olona kwenzakala luxhaphakileyo luxinzelelo. Izihlunu zenzeka xa imicu yemisipha isetyenziswa kakhulu kwaye yolule kakhulu kwaye/okanye ikrazuke. Nangona kunjalo, imicu ayinakukrazuka kuloo mzekelo, kwaye ke ukukrazula kunokuthi kwenzeke emva kwexesha ngelixa usenza intshukumo esisiseko njengokugoba kancinci okanye ukuguqa ukubopha isihlangu. Kuxa abantu bezibuza ukuba kwenzeka njani na ukukhala ngesenzo esilula. Kodwa inyembezi yayisele ikhona, ingakrazukanga ngokupheleleyo.

Cramps

Ukukrala kwezihlunu kunye nokuqhawuka kwezihlunu kumathole kunokuba yingozi kakhulu ekuthinteleni ukuhamba. Ukukrala kwethole kunokwenzeka emini okanye ebusuku. Zinokuvela kwizinto ezininzi ezibandakanya:

• Iimeko zempilo
• emzimbeni
• Mayeza
• Ukukhulelwa

Umlenze weTennis

Ababoneleli ngezempilo babiza olu xinzelelo umlenze wentenetya kuba kwenzeka xa umlenze ukhula kwaye unyawo luguquguquka. Abadlali be-tennis bakule ndawo xa bekhonza kwaye bazityhalele kwintshukumo; nangona kunjalo, inokwenzeka kuwo nawuphi na umdlalo, umsebenzi, umsebenzi obandakanya intshukumo efanayo. Olu hlobo lokulimala kwemisipha luchaphazela i-gastrocnemius muscle.

Igumbi lesifo

Igumbi lesifo kwenzeka xa uxinzelelo lukhula ngaphakathi kwisihlunu. Uxinzelelo lunciphisa kakhulu ukuhamba kwegazi kunye ne-oxygen. Inokubangelwa kukwenzakala okunjengokwaphuka okanye umthambo onzima/umsebenzi.

iimpawu

Imiba yezihlunu zethole inokubangela isihlunu sethole:

• Ubuhlungu
• Ukuqina
• Ubunzima
• Iintlungu zisenokuba bukhali okanye zibe buthuntu
• Iintlungu zinokuqala njengeentlungu ezincinci kwaye ziya ziba mandundu.
• Ukuhamba okulinganiselweyo
• Uluhlu oluthile lokunyakaza
• Ubuthakathaka obuthathaka
• Iqhuma, iqhuma, okanye iqhuma ngasemva komlenze ongezantsi.
• ukuthantamisa
• Ukunyakaza
• Iintlungu zomlenze jikelele zixhaphakile kwaye kunokwenzeka ukuba zenzeke njengoko umzimba uhamba.
• Iingcali zezempilo ziqikelela malunga ne-75% yabantu abangaphezu kweminyaka engama-50 baye baneentlungu zomlenze kunye neentlungu.

Impilo yethole

Ukuthintela kunye nokuthintela iingxaki kwimisipha yethole, abantu bayacetyiswa ukuba:

Gcina ukutya okunempilo kunye nobunzima

• Abantu abatyebe kakhulu badla ngokutsala okanye bacinezele izihlunu.
• Iipounds ezigqithisileyo zongeza uxinzelelo kwimilenze ebeka abantu kumngcipheko ophezulu wokwenzakala.
• Ukuba utyebe kakhulu okanye utyebe kakhulu, thetha nengcali yezempilo malunga ubunzima obunempilo.

Hlala u-hydrated

• Sela umlinganiselo ofanelekileyo wamanzi nolunye ulwelo
• Oku kunciphisa ithuba lokubangela i-cramp.

Yolula kunye nokufudumala

• Izihlunu zethole ezifudunyeziweyo azifane zolule kakhulu okanye zikrazuke.
• Ngaphambi kokuba wenze umthambo emsebenzini okanye esikolweni, yenza ezimbalwa ukuzifudumeza ukolula ukwandisa ukuguquguquka.
• Xa usenza umthambo, ngokuthe ngcembe wandise ukuqina.

Hlala unolwazi ngamayeza.

• Amayeza athile anokubangela ukunyanzeliswa komlenze kunye/okanye ukuphelelwa ngamanzi emzimbeni.
• Thetha nogqirha malunga nokuthatha elinye iyeza elingabangeli le miphumo emibi.

UkuBumbiswa kweBhunga

Izakhamzimba zeProtheyini

Iprotheyini iyimfuneko kuyo yonke imisebenzi yomzimba. Iiprotheyini kunye ne-amino acids zibhloko zokwakha zezicubu zomzimba emzimbeni. Izihlunu zomzimba yindlu, iprotein zizitena, kwaye ii-amino acids ezenza iprotein zizitena zokwakha izihlunu. Umzimba uvelisa ii-amino acids ezahlukeneyo, kodwa ezisithoba zibalulekile amino acids - EAA kuba ayenziwanga emzimbeni. Umntu ngamnye kufuneka atye ii-EAAs kwimithombo yokutya efana nale:

• Inyama
• Iimbotyi
• ngomane
• Ndikhoyo

Ukutya okuqulethe i-amino acids exutywe kunokunceda ukwandisa Ukuhlanganiswa kweprotein yemisipha. Iprotheyini ibalulekile ekwakheni izihlunu kuba i-amino acids inceda ukulungisa nokugcina izicubu zezihlunu. Emva komsebenzi onzima okanye umthambo, iprotein inceda umzimba ukuba ulungise izihlunu ezikrazukileyo. Ukwakha umzimba osempilweni, umzimba kufuneka ube nomlinganiselo ofanelekileyo weprotheyini. Iprotheyini yinxalenye ebalulekileyo ye:

• Ukukhula kwezihlunu
• Ukuxinana kwamathambo
• Ubunzima bomzimba
• Izicubu ezibhityileyo

Ucaphulo

I-Binstead JT, i-Munjal A, i-Varacallo M. Anatomy, i-Bony Pelvis, kunye ne-Lower Limb, ithole. [Ihlaziywe ngo-2020 ngo-Agasti 22]. Ku: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. . Ifikeleleke nge-6/4/2021.www.ncbi.nlm.nih.gov/books/NBK459362/ (www.ncbi.nlm.nih.gov/books/NBK459362/)

I-JM ekhanyayo, i-Fields KB, i-Draper R. Ukuxilongwa kwe-Ultrasound ye-Calf Injuries. Impilo yezeMidlalo. 2017 Jul-Aug;9(4):352-355. . Ifikeleleke
6 / 4 / 2021.www.ncbi.nlm.nih.gov/pmc/articles/PMC5496702/ (www.ncbi.nlm.nih.gov/pmc/articles/PMC5496702/)

Omncinci uG. Umlenze we-cramps. BMJ Ubungqina boNyango. 2015 Meyi 13;2015:1113. . Ifikeleleke nge-6/4/2021.www.ncbi.nlm.nih.gov/pmc/articles/PMC4429847/ (www.ncbi.nlm.nih.gov/pmc/articles/PMC4429847/)