Ukubuyiswa kwabadlali
UkuBuyisa iMbaleki uGqr. Jimenez iNgcali yoMnqonqo kwezeMidlalo: Ufuna ukusebenza; uziva ngcono xa uhamba ixesha elide, uqubha emilenzeni, okanye ubetha ibhola. Ugcina umzimba wakho umile ukuze ungene kumdlalo wokuthatha kunye nabantwana bakho okanye uthathe umngeni omtsha. Nangona kunjalo, xa utyhala kakhulu okanye unenye yezo ngozi ziphambeneyo, unokuphela ngokwenzakala. Oko kukruneka kwesihlahla, i-shin splint, okanye umqolo obuhlungu unokukushiya ubandezelekile ekhaya endaweni yokuba uhambe enkundleni, umzila, ibala lokudlala, njl.
Abadlali bezemidlalo baye basebenza kunye nee-chiropractors zokubuyisela ukulimala kunye nokugcina ifom ephezulu iminyaka. Kodwa umntu akufuneki abe yimbaleki ukuze azuze kunyango lwe-chiropractic. I-chiropractor iya kuvavanya ukulimala kwakho kwaye iphathe ngokunyanzeliswa kwezandla, ukusilalisa, ukubuyisela umthambo, unyango lobushushu / umkhenkce, njl.njl. Olu ludibaniso lolungiso oluchanekileyo lwe-chiropractic lujongana nezihlunu, amajoyina, kunye nokulungelelaniswa komgogodla konke kanye kanye ukuvelisa ukukhululeka kwentlungu.
Iqela lethu lizibophelele ekuboneleleni ngezisombululo zokubuyisela eziya kujongana neemfuno zakho ezizodwa, nokuba uqeqeshelwe okanye uyonwabele imidlalo njengokuzilolonga kwakho. Siyila izicwangciso zokubuyisela imbaleki ezilungiselelwe iimfuno zomzimba wakho zokuphucula ukusebenza kunye nokuthintela ukwenzakala. Kwaye ukuba ujonge ukuphucula impilo kunye nokuphila kakuhle, iklinikhi yethu ingakunceda ngaloo nto ukuze ufumane impilo entle!
by UGqr Alex Jimenez | Ukubuyiswa kwabadlali, Ukulimala kwezemidlalo
I-Q okanye i-quadriceps angle yimilinganiselo yobubanzi be-pelvic ekukholelwa ukuba igalelo kumngcipheko wokulimala kwezemidlalo kubadlali basetyhini. Ngaba unyango olungasebenzisi utyando kunye nokuzivocavoca kunceda ukubuyisela ukwenzakala?
I-Quadriceps Q - Ukulimala kwe-Angle
The I-angle ye-Q yi-engile apho i-femur / ithambo lomlenze ophezulu lidibana ne-tibia / ithambo lomlenze ongezantsi. Ilinganiswa ngemigca emibini engenelayo:
- Enye ukusuka kumbindi wepatella / idolo ukuya kumqolo we-iliac ongaphezulu we-pelvis.
- Enye isuka kwi-patella ukuya kwi-tubercle ye-tibial.
- Kwi-avareji i-engile izidanga ezintathu eziphezulu kwabasetyhini kunamadoda.
- Umyinge we-17 degrees kubasetyhini kunye ne-14 degrees yamadoda. (URamada R Khasawneh, et al., 2019)
- Iingcali zonyango lwezemidlalo zidibanise i-pelvis ebanzi kwi-Q-angle enkulu. (URamada R Khasawneh, et al., 2019)
Abasetyhini banomahluko we-biomechanical oquka i-pelvis ebanzi, okwenza kube lula ukuzala. Nangona kunjalo, lo mahluko unokubangela ukulimala kwamadolo xa udlala imidlalo, njengoko i-angle ye-Q eyandisiweyo ivelisa uxinzelelo olungakumbi kwi-joint joint, kunye nokukhokelela ekunyusweni kweenyawo.
Ukulimala
Izinto ezahlukeneyo zinokunyusa umngcipheko wokulimala, kodwa i-angle ye-Q ebanzi idibaniswe nezi meko zilandelayo.
I-Patellofemoral Pain Syndrome
- I-angle ye-Q eyongeziweyo inokubangela ukuba i-quadriceps itsale kwi-kneecap, ukuyisusa kwindawo kwaye ibangele ukulandelwa kwe-patellar engasebenziyo.
- Ngokuhamba kwexesha, oku kunokubangela intlungu emadolweni (ngaphantsi kunye ne-kneecap), kunye nokungalingani kwemisipha.
- I-orthotics yeenyawo kunye nenkxaso ye-arch inokucetyiswa.
- Abanye abaphandi baye bafumana ikhonkco, ngelixa abanye bengayifumananga intlangano efanayo. (Wolf Petersen, et al., 2014)
IChondromalacia yedolo
- Oku kukunxitywa kwe-cartilage ngaphantsi kwe-kneecap.
- Oku kukhokelela ekuhlaziyweni kweendawo ze-articular zamadolo. (Enrico Vaienti, et al., 2017)
- Uphawu oluqhelekileyo lubuhlungu phantsi kunye nokujikeleza i-kneecap.
ACL Ukwenzakala
- Abasetyhini banamazinga aphezulu okulimala kwe-ACL kunamadoda. (Yasuhiro Mtani. 2017)
- I-angle ye-Q eyandisiweyo ingaba yinto eyandisa uxinzelelo kwaye ibangele ukuba idolo lilahlekelwe ukuzinza.
- Nangona kunjalo, oku kuhlala kuyingxabano, njengoko ezinye izifundo zifumene ukuba akukho nxulumano phakathi kwe-Q angle kunye nokulimala kwamadolo.
Unyango lweChiropractic
Ukuqinisa imiSebenzi
- Iiprogram zokuthintela ukulimala kwe-ACL ezenzelwe abafazi ziye zaphumela ekunciphiseni ukulimala. (UTrent Nessler, et al., 2017)
- The vastus medialis obliquus okanye VMO sisihlunu se-teardrop esinceda ukuhambisa idolo kunye nokuzinzisa i-kneecap.
- Ukomeleza i-muscle kunokunyusa ukuzinza kwamadolo.
- Ukuqiniswa kunokufuna ugxininiso oluthile kwi-muscle contraction time.
- Imithambo evaliweyo efana nee-squats eludongeni iyacetyiswa.
- Ukuqiniswa kweGlute kuya kuphucula ukuzinza.
Ukuthoba imithambo
- Ukolula imisipha eqinile kuya kunceda ukukhulula indawo eyonzakeleyo, ukwandisa ukujikeleza, kunye nokubuyisela uluhlu lwentshukumo kunye nomsebenzi.
- Izihlunu ezifunyanwe ziqinile ziquka I-quadriceps, i-hamstrings, i-iliotibial band, kunye ne-gastrocnemius.
IiOthotics zeenyawo
- I-orthotics eyenziwe ngokwezifiso, i-flexible orthotics inciphisa i-angle ye-Q kwaye inciphisa ukubizwa, ukukhulula uxinzelelo olongezelelweyo emadolweni.
- I-orthotic yesiko iqinisekisa ukuba unyawo kunye nomlenze we-dynamics zibalwa kwaye zilungiswe.
- Izihlangu zokulawula ukuhamba zinokunceda ukulungisa ukugqithisa.
Ukuvuselela idolo
Ucaphulo
Khasawneh, RR, Allouh, MZ, & Abu-El-Rub, E. (2019). Umlinganiselo we-quadriceps (Q) i-angle ngokumalunga nemilinganiselo eyahlukeneyo yomzimba kubantu abancinci base-Arab. PloS enye, 14(6), e0218387. doi.org/10.1371/journal.pone.0218387
Petersen, W., Ellermann, A., Gösele-Koppenburg, A., Best, R., Rembitzki, IV, Brüggemann, GP, & Liebau, C. (2014). I-Patellofemoral syndrome yentlungu. Utyando lwamadolo, i-traumatology yezemidlalo, i-arthroscopy: Ijenali esemthethweni ye-ESSKA, i-22 (10), i-2264-2274. doi.org/10.1007/s00167-013-2759-6
Vaienti, E., Scita, G., Ceccarelli, F., & Pogliacomi, F. (2017). Ukuqonda idolo lomntu kunye nobudlelwane bayo nokutshintshwa kwedolo elipheleleyo. I-Acta bio-medica : Atenei Parmensis, 88 (2S), 6-16. doi.org/10.23750/abm.v88i2-S.6507
UMitani Y. (2017). Ukwahluka okunxulumene nesini kukulungelelaniswa kwemilenze engaphantsi, uluhlu lwentshukumo edibeneyo, kunye nesiganeko sokulimala kwezemidlalo kwiimbaleki zaseyunivesithi zaseJapan. Ijenali yeNzululwazi yoNyango lwePhysical, 29 (1), 12-15. doi.org/10.1589/jpts.29.12
Nessler, T., Denney, L., & Sampley, J. (2017). UThintelo lokwenzakala kwe-ACL: UPhando lusixelela ntoni? Uphononongo lwangoku kwiyeza le-musculoskeletal, i-10 (3), i-281-288. doi.org/10.1007/s12178-017-9416-5
by UGqr Alex Jimenez | Ukubuyiswa kwabadlali, Ukulimala kwezemidlalo
Ukonzakala esihlahleni seGalufa kuxhaphakile kunyango olufuna iinyanga ezi-1-3 zokuphumla kunye nokungashukumi kwaye ukuba iinyembezi zikho utyando. Ngaba unyango lwe-chiropractic lunokunceda ukuphepha utyando, ukukhawulezisa ukubuyiswa, kunye nokubuyisela kwimeko yesiqhelo?
Ukwenzakala kwiGalufa esihlahleni
Ukwenzakala kweGolf Wrist: Ngokophononongo, kukho ngaphezu kwe-30,000 yokonzakala kwegalufa enyangwa kumagumbi kaxakeka aseMelika minyaka le. (Walsh, BA et al, 2017) Phantse isithathu sinxulumene noxinzelelo, i-sprain, okanye i-stress fracture.
- Esinye sezizathu eziqhelekileyo zentlungu yesihlahla kukusebenzisa kakhulu. (Inyanga, HW et al, 2023)
- Ukuguquka ngokuphindaphindiweyo kubangela uxinzelelo olongezelelweyo kwimisipha kunye nezihlunu, ezikhokelela ekudumbeni nakwiintlungu.
- Iindlela zokujinga ezingafanelekanga zinokubangela ukuba izihlahla zijije ngokungathandekiyo, nto leyo ekhokelela ekudumbeni, kubuhlungu, kunye nokwenzakala.
- Abadlali begalufa ababamba iklabhu ngokungqongqo kakhulu banokongeza ubunzima obungeyomfuneko kwizandla zabo, okukhokelela kwiintlungu kunye nokubamba buthathaka.
I-Wrist Tendonitis
- Eyona nto ixhaphakileyo yokwenzakala esihlahleni kukudumba kweetendon. (URay, G. et al, 2023)
- Le meko idla ngokubangelwa kukusetyenziswa ngokugqithiseleyo okanye ukunyakaza okuphindaphindiweyo.
- Iqhele ukukhula kwisandla esikhokelayo ukusuka ekugobeni isihlahla phambili kwi-backswing kwaye iphinde ibuyele ngasemva ekugqibeleni.
IWrist Sprains
- Oku kunokwenzeka xa iklabhu yegalufa ibetha into, njengengcambu yomthi, kwaye yenza ukuba isihlahla sigobe kunye / okanye sijije ngokungathandekiyo. (Zouzias et al., 2018)
Ukwaphuka Kwethambo leHamate
- Xa iklabhu ibetha emhlabeni ngokungaqhelekanga inokucinezela umqheba ngokuchasene neehuku zamathambo ekupheleni kwethambo elincinci le-hamate / carpal.
I-Ulnar Tunnel Syndrome
- Oku kunokubangela ukudumba, kunye nokuba ndindisholo, kwaye ngokuqhelekileyo kubangelwa kukubamba okungafanelekanga okanye okuxekethileyo.
- Yenza umonakalo wemithambo-luvo esihlahleni ngenxa yokungqubeka okuphindaphindiweyo komqheba weklabhu yegalufa ngokuchasene nesundu.
de Quervain's Tenosynovitis
- Oku kuphinda-phinda ukwenzakala kwentshukumo ngaphantsi kobhontsi esihlahleni. (UTan, HK et al, 2014)
- Oku kubangela intlungu kunye nokuvuvukala kwaye ngokuqhelekileyo kukhatshwa yimvakalelo yokusila xa uhambisa isithupha kunye nesandla.
Unyango lweChiropractic
Ukunikezelwa kobu monzakalo, kufuneka kukhangelwe ingqalelo yonyango ukuze kujongwe nawuphi na umonakalo kwaye kuthintelwe ngokufanelekileyo isihlahla. Emva kokuba i-fracture ikhutshwe okanye iphiliswe, ukulimala kwesandla segalufa kunokuxhamla i-chiropractic kunye nonyango lomzimba. (Hulbert, JR et al, 2005) Unyango oluqhelekileyo lunokubandakanya iindlela ezininzi zonyango ezibandakanya iindlela ezahlukeneyo zonyango ezibandakanya:
- Unyango lokukhululwa olusebenzayo, ukukhululwa kwe-myofascial, ukubethelwa kwezemidlalo, umthambo wokulungisa, kunye nokuzolula.
- I-chiropractor iya kuhlola isandla kunye nokusebenza kwayo ukugqiba uhlobo lokulimala.
- Ugqirha weChiropractor unokuncoma ukusebenzisa i-splint ukwenza i-wrist immobilize, ngakumbi kwiimeko zokusetyenziswa kakhulu.
- Baya kunciphisa intlungu kunye nokuvuvukala kuqala, emva koko bagxininise ekuqiniseni ukudibanisa.
- Basenokucebisa ngerejimeni yokuqaba isandla.
- Uhlengahlengiso kunye nokukhwabanisa kuya kunciphisa uxinzelelo kwiimbilini zokunciphisa ukuvuvukala nokubuyisela ukuhamba.
I-Peripheral Neuropathy yoBuyiselo oluPhumelelo
Ucaphulo
Walsh, BA, Chounthirath, T., Friedenberg, L., & Smith, GA (2017). Ukulimala okunxulumene negalufa kunyangwa kumasebe angxamisekileyo aseMelika. Ijenali yaseMelika yonyango olungxamisekileyo, 35 (11), 1666-1671. doi.org/10.1016/j.ajem.2017.05.035
INyanga, HW, & Kim, JS (2023). Ukulimala kwezemidlalo ezinxulumene negalufa kwinkqubo ye-musculoskeletal system. Ijenali yokuvuselela umthambo, i-19 (2), i-134-138. doi.org/10.12965/jer.2346128.064
Ray, G., Sandean, DP, & Tall, MA (2023). Tenosynovitis. KwiStatPearls. StatPearls Publishing.
Zouzias, IC, Hendra, J., Stodelle, J., & Limpisvasti, O. (2018). Ukwenzakala kwiGalufa: I-Epidemiology, Pathophysiology, kunye noNyango. Umbhalo we-American Academy of Orthopedic Surgeons, i-26 (4), i-116-123. doi.org/10.5435/JAAOS-D-15-00433
Tan, HK, Chew, N., Chew, KT, & Peh, WC (2014). Iiklinikhi kumfanekiso wokuxilonga (156). Ukuqhekeka kwe hook yehamate eyenziwe yegalufa. Ijenali yezonyango yaseSingapore, 55(10), 517–521. doi.org/10.11622/smedj.2014133
Hulbert, JR, Printon, R., Osterbauer, P., Davis, PT, & Lamaack, R. (2005). Unyango lwe-Chiropractic yesandla kunye nentlungu yesandla kubantu abadala: ukuphuhliswa kweprotocol ecwangcisiweyo. Icandelo 1: udliwano-ndlebe lolwazi. Ijenali yeyeza le-chiropractic, i-4 (3), i-144-151. doi.org/10.1016/S0899-3467(07)60123-2
by UGqr Alex Jimenez | Ukubuyiswa kwabadlali, Ukunyamekela
Iimbaleki zihlala zihlamba amanzi e-ice-amanzi emva kokuqeqeshwa okanye ukudlala. Kwaziwa njengokuntywiliselwa emanzini abandayo/ichemotherapy. Isetyenziselwa ukukhulula kunye nokunciphisa ubuhlungu bemisipha kunye neentlungu emva koqeqesho olunzulu okanye ukhuphiswano. Ukususela kwiimbaleki ukuya kubadlali be-tennis abaqeqeshiweyo kunye nabadlali bebhola, ukuthatha i-ice bath yinto eqhelekileyo yokubuyisela. Iimbaleki ezininzi zisebenzisa iibhafu zomkhenkce ukunceda ukuchacha ngokukhawuleza, ukuthintela ukulimala, kunye nokupholisa umzimba. Apha sinika uphando ngonyango lokuntywiliselwa emanzini abandayo.
Ibhafu yamanzi e-Ice
Ukuntywiliselwa okubandayo emva kokuzilolonga okanye ukwenza umsebenzi woMzimba
Ukuzivocavoca kubangela i-microtrauma / iinyembezi ezincinci kwimicu yemisipha. Umonakalo omncinci uvuselela umsebenzi weeseli zemisipha ukulungisa umonakalo kunye nokomeleza imisipha /uqhagamshelo. Nangona kunjalo, i-hypertrophy idibaniswa nokulibaziseka kokuqala kwemisipha kunye nentlungu / i-DOMS, phakathi kwe-24 kunye ne-72 iiyure emva kokusebenza ngokomzimba. Ibhafu yamanzi omkhenkce isebenza ngoku:
- Ukunyanzelisa imithambo yegazi.
- Ikhupha iimveliso zenkunkuma (i-lactic acid), ngaphandle kwezicubu zomzimba.
- Yehlisa umsebenzi we-metabolic.
- Iyacotha iinkqubo zefiziyoloji.
- Yehlisa ukudumba, ukudumba, kunye nokuqhekeka kwezicubu.
- Emva koko, ukusebenzisa ubushushu okanye ukufudumala kwamanzi kwandisa kwaye kukhawuleze ukujikelezwa kwegazi, ukuphucula inkqubo yokuphilisa.
- Akukho xesha lifanelekileyo kunye nobushushu bokuntywiliselwa okubandayo, kodwa uninzi lweembaleki kunye nabaqeqeshi abasebenzisa unyango bacebisa ubushushu bamanzi phakathi kwama-54 ukuya kuma-59 degrees Fahrenheit kunye nokuntywiliselwa kwimizuzu emihlanu ukuya kwe-10, kwaye kuxhomekeke kubuhlungu, ngamanye amaxesha ukuya kuthi ga kwimizuzu engama-20. .
Okuhle nokubi
Iimpembelelo zokuhlambela kwe-ice kunye nokucwiliswa kwamanzi abandayo ekubuyiseleni umthambo kunye nobuhlungu bemisipha.
Iyanciphisa ukukrala kodwa inokucothisa ukuKhula kwezihlunu
- Uphononongo lunqume ukuba ukuntywiliselwa kwamanzi abandayo kunokuphazamisa uhlengahlengiso loqeqesho.
- Uphando lubonisa ukuba Izihlunu ze-icing kanye emva kokusebenza okuphezulu kunciphisa ukuvutha, kodwa unako nciphisa ukukhula kwe-fiber muscle, kwaye ulibazise ukuvuselelwa kwemisipha.
- Iimbaleki ezizama ukwandisa ubungakanani bemisipha kunye namandla anokufuna ukulungelelanisa iiseshoni zonyango.
Nciphisa Ukuqaqamba Kwezihlunu
- Uphononongo olugqitywe apho obunye ubungqina bokuba ukuntywiliselwa kwamanzi omkhenkce kunciphise ukulibaziseka kokuqala kobuhlungu bemisipha xa kuthelekiswa nokuphumla kunye nokubuyisela kwisimo sangaphambili okanye akukho nyango.
- Ezona ziphumo zibonwe kwiimbaleki ezibalekayo.
- Kwakungekho bungqina bubambekayo bokugqiba ukuba ngaba kuphucula ukukhathala okanye ukubuyiswa.
- Izifundo zazingenawo umgangatho wemiphumo emibi okanye ukulandelwa kunye nabathathi-nxaxheba rhoqo.
- Kwakungekho mmahluko kubuhlungu bemisipha phakathi kokucwiliswa kwamanzi abandayo, ukubuyiswa okusebenzayo, ukunyanzeliswa, okanye ukunweba.
Uncedo Lwezinhlungu
- Ukuntywiliselwa emanzini abandayo emva kokusebenza ngokomzimba kunika ukukhululeka kweentlungu zexeshana kodwa kunokunceda ukuchacha ngokukhawuleza.
- Uphononongo lwabadlali be-jiu-jitsu bafumanisa ukuba ukulandela umthambo ngokuntywiliselwa emanzini abandayo kunokukhokelela ekunciphiseni ukuqaqamba kwemisipha kwaye kuncede ukunciphisa amanqanaba e-lactate.
- Ukutshintshana kwamanzi abandayo kunye neebhafu zamanzi afudumeleyo (ukuchasana nonyango lwamanzi), kunokunceda iimbaleki zizive ngcono kwaye zinike isiqabu sethutyana seentlungu.
Enye indlela yoBuyiselo esebenzayo
Uphando oluthe kratya luyafuneka phambi kokuba kufikelelwe kwisigqibo esiqinileyo kunyango lokuhlambela lwamanzi omkhenkce. Nangona kunjalo, ukuchacha okusebenzayo kuyindlela ecetyiswayo yeembaleki ezijonge ukuchacha ngokukhawuleza.
- Uhlolisiso lubonisa ukuba iibhafu zomkhenkce zazinjalo isebenza ngokulinganayo, kodwa ayisebenzi ngakumbi, njengokubuyisela okusebenzayo ekunciphiseni ukuvuvukala.
- Ukuntywiliselwa emanzini abandayo akukho mkhulu kunokubuyisela okusebenzayo kuxinzelelo lwasekhaya kunye nenkqubo yokudumba kweeseli.
- Uphando luye lwafumanisa ukuba ukuchacha okusebenzayo kuseyeyona ndlela isetyenziswa kakhulu, kwaye ngoku yeyona ndlela ilungileyo yokufumana kwakhona emva kokuzilolonga kakhulu okanye ukwenza umthambo.
- Ukusebenza okunempembelelo ephantsi kunye nokwelula kusabonwa njengeyona ndlela inenzuzo yokupholisa phantsi.
Unyango lwamanzi abandayo
Ibhafu yomkhenkce
- Abantu banokusebenzisa ibhafu yabo ekhaya ukwenza unyango lwamanzi abandayo.
- Abantu banokufuna ukuthenga ibhegi enkulu yomkhenkce, kodwa amanzi abandayo asuka kumbhobho aya kusebenza.
- Gcwalisa ibhafu ngamanzi abandayo, kwaye ukuba unqwenela, uthele umkhenkce.
- Vumela amanzi kunye nomkhenkce ahlale ukufumana ubushushu obubandayo.
- Linganisa iqondo lobushushu ukuba kuyimfuneko phambi kokuba ungene.
- Gxuma isiqingatha esisezantsi somzimba kwaye ulungelelanise ubushushu obusekwe kwimvakalelo ngokongeza amanzi amaninzi, umkhenkce, okanye amanzi afudumeleyo ukuba kukhenkceza.
- Kufana ne-ice pack, kodwa ukudumba komzimba wonke kunciphisa kwaye kukhulula izihlunu.
- Sukugqithisa -Olunye uphononongo lufumene eyona ndlela ilungileyo yayiyi-11 ukuya kwimizuzu eyi-15 yokuntywiliselwa kwiqondo lokushisa phakathi kwe-52 kunye ne-60 degrees Fahrenheit.
Ishawa ebandayo
- Imizuzu embalwa kwishawa ebandayo yenye indlela yokwenza unyango.
- Abantu ngabanye banokungena kwishawari ebandayo okanye baqale ngamanzi ashushu kwaye batshintshe kancinci baye kubanda.
- Le yeyona ndlela ilula kwaye yeyona ndlela isebenzayo yonyango lwamanzi abandayo.
Safety
- Qhagamshelana nogqirha wakho okanye umsebenzi wezempilo phambi kokuba usebenzise unyango lwamanzi abandayo.
- Ukubonakaliswa kwamanzi abandayo kunokuchaphazela uxinzelelo lwegazi, ukuhamba kwegazi kunye nesantya sentliziyo.
- Ukuntywiliselwa emanzini abandayo kunokubangela uxinzelelo lwentliziyo kwaye kunokubangela ukuhlaselwa yintliziyo.
- Khumbula ukuba ukuchanabeka kumaqondo obushushu abandayo kunokukhokelela i-hypothermia.
- Phuma emanzini abandayo ukuba ufumana ukuphazamiseka, ukubetha, ukungakhululeki, kunye / okanye intlungu.
Ukuphucula iMpilo
Ucaphulo
UAllan, uR, kunye noC Mawhinney. “Ingaba ibhafu yomkhenkce ekugqibeleni iyanyibilika? Ukuntywiliselwa emanzini abandayo akukho mkhulu kunokubuyiselwa okusebenzayo kuxinzelelo lwasekhaya kunye nenkqubo yokuvuvukala kwabantu. ” Ijenali yePhysiology vol. 595,6 (2017): 1857-1858. doi:10.1113/JP273796
Altarriba-Bartes, Albert, et al. "Ukusetyenziswa kweendlela zokubuyisela kwakhona ngamaqela ebhola ekhatywayo akwicandelo lokuqala laseSpain: uphando olunqamlezileyo." UGqirha kunye namayeza ezemidlalo vol. 49,3 (2021): 297-307. doi:10.1080/00913847.2020.1819150
Bieuzen, François, et al. "Ukuchasana nonyango lwamanzi kunye nokulimala kwemisipha eyenziwa ngumzimba: ukuphononongwa okucwangcisiweyo kunye nohlalutyo lwe-meta." PloS umqulu omnye. 8,4 e62356. 23 Epreli 2013, doi:10.1371/journal.pone.0062356
Fonseca, uLíllian Beatriz et al. "Ukusetyenziswa kokuntywiliselwa kwamanzi abandayo ekunciphiseni ukonakala kwezihlunu kunye nokulibaziseka kwe-Muscle Soreness kunye nokugcina amandla e-Muscle kwi-Jiu-Jitsu Athletes." Ijenali yoqeqesho lweembaleki vol. 51,7 (2016): 540-9. doi:10.4085/1062-6050-51.9.01
Forcina, Laura, et al. "IiNdlela eziLawula ukuHlaziywa ngokutsha kweMuscle: Ukuqonda kwiiNqanaba eziDityanisiweyo kunye neziXhomekeke kwixesha lokuPhiliswa kweTissue." Iiseli vol. 9,5 1297. 22 May. 2020, doi: 10.3390 / iiseli9051297
UShadgan, uBabak, et al. "Thelekisa iiBhafu, i-Intramuscular Hemodynamics, kunye ne-Oxygenation njengoko ibekwe esweni yi-Near-Infrared Spectroscopy." Ijenali yoqeqesho lweembaleki vol. 53,8 (2018): 782-787. doi: 10.4085/1062-6050-127-17
Sutkowy, Paweł, et al. "Impembelelo ye-postexercise yokuhlamba kwamanzi abandayo kwi-oxidant-antioxidant balance kumadoda aphilileyo." BioMed uphando ngamazwe vol. 2015 (2015): 706141. doi:10.1155/2015/706141
by UGqr Alex Jimenez | Ukubuyiswa kwabadlali, Ukulimala kwezemidlalo
Imisebenzi yezemidlalo iya kubangela iintlungu, iintlungu, kunye nokulimala okufuneka kuhlolwe ngugqirha okanye ingcali yokuxilongwa ngokufanelekileyo kunye nonyango. Ukufumana ingcali yokulimala kwezemidlalo inokuba yenye yezona ndawo zinzima kakhulu zokujongana nokulimala. Oku kulandelayo kunokunceda xa uthatha isigqibo sokuba ingcali ye-chiropractic yezemidlalo inokunceda.
INgcali yoLwabo lweMidlalo
Iyeza lezemidlalo kukufunda kunye nokuziqhelanisa nemigaqo yezonyango enxulumene nesayensi yezemidlalo:
- Ukuthintela ukulimala
- Ukuxilongwa kokulimala kunye nonyango
- isondlo
- Psychology
Iyeza lezemidlalo ligxile kwimiba yonyango kunye neyonyango yemidlalo yomzimba. Aba bantu banokuba ngoogqirha, oogqirha botyando, ii-chiropractors, iingcali zonyango, okanye ababoneleli abasebenza rhoqo nabadlali. Iimbaleki zihlala zikhetha ababoneleli abanamava onyango lwezemidlalo.
UGqirha Ukubona kuqala Ukwenzakala kweMidlalo
- Abantu abangamalungu e-HMO okanye i-PPO banokufumanisa ukuba ugqirha wabo oyintloko ngugqirha wokuqala ukubona ukwenzakala.
- Ugqirha wosapho akanakuba yingcali yezamayeza ezemidlalo kodwa unokuba nobuchule bokujongana nokwenzakala.
- Ukwenzakala okuncinci kwe-musculoskeletal okunje nge-sprains acute kunye ne-sprains kuphendula kakuhle kunyango olukhawulezileyo olufana nokuphumla, umkhenkce, uxinzelelo kunye nokuphakama.
- Abantu abanokulimala ngokugqithisileyo okanye uqeqesho olunzima, iimeko ezingapheliyo ezifana ne-tendonitis, okanye abafuna ukuhlinzwa baya kuthunyelwa kwingcali.
UNyango lukaGqirha woSapho
- Phantse bonke oogqirha abaziqhelanisa nosapho banokuxilonga kwaye banyange iingozi ezahlukeneyo ezinxulumene nemidlalo.
- Baya kuthumela umntu kugqirha ngoqeqesho olongezelelweyo kumayeza ezemidlalo okanye i Ingcibi yezemidlalo yamathambo ukuba kuyimfuneko.
Ubonana nini noGqirha
- Ukuba ukwenzakala kuya kufuna utyando kwaye i-inshurensi ikuvumela ukuba uzithumele, abantu ngabanye banokukhetha ukubona ugqirha wamathambo kuqala.
- Ukhathalelo oluphambili okanye oogqirha bezonyango bezemidlalo banokunyanga uninzi lokulimala kwezemidlalo kunye nokwaphuka.
- Ugqirha wonyango oluphambili unokucebisa ugqirha wamathambo ukuba utyando luyafuneka.
Iingcali eziza kuqwalaselwa
Emva kokuxilongwa, abanye ababoneleli banokubandakanyeka ekunyamekeleni ukulimala kwezemidlalo.
Abaqeqeshi bezemidlalo
- Abaqeqeshi bezemidlalo abaqinisekisiweyo ngabaqeqeshi abaqeqeshiweyo abasebenza ngokukodwa nabadlali.
- Abaninzi basebenza kunye namaqela ezemidlalo aphakamileyo kunye nekholeji, kodwa basebenza nakwiiklabhu zempilo kunye neekliniki zonyango.
- Umqeqeshi oqinisekisiweyo unokunceda ukugqiba ukuba yeyiphi ukulimala kufuna ingcali kwaye unokwenza ukuthunyelwa.
Therapists
- Iingcali zonyango ziphatha ukwenzakala ngokusekelwe kuxilongo lwezonyango lukagqirha.
- Unyango lomzimba ludibanisa imigaqo yoqeqesho kunye nokubuyisela kwimeko yokubuyisela.
- Iingcali zonyango zihlala zi-subspecialise kumayeza ezemidlalo kunye nokulimala kwamathambo.
Iingcali
- I-Chiropractors yenza unyango olunciphisa uxinzelelo kwiindawo ezahlukeneyo zomzimba.
- Iimbaleki ezininzi zikhetha ukunakekelwa kwe-chiropractic okokuqala kuba unyango lwenziwa ngaphandle kwamayeza kagqirha okanye utyando.
- IiChiropractors zihlala zisebenza ngokubambisana ne-massage therapists ukunyanga iimeko ezahlukeneyo ze-musculoskelet.
Iipodiatrists
- I-podiatrist iyacetyiswa kwiingxaki ngonyawo.
- Aba kliniki baneminyaka eliqela yokuhlala, bafunda kuphela iingxaki zeenyawo kunye ne-ankle musculoskeletal.
- Iipodiatrists ezijolise kumonzakalo weyeza lezemidlalo zihlala zisebenza kunye nabagijimi kunye nabadlali abaxhomekeke kwiinyawo kunye nokulimala kwe-ankle.
- Baphinda benze uhlalutyo lwe-biomechanical, bavavanye ukuhamba, kwaye benze i-orthotics yeenyawo ezilungelelanisiweyo.
Iingcali ezipheleleyo
Iingcali zezempilo ezigqibeleleyo zisebenzisa iindlela ezingaphazamisiyo, ezingasebenzisi mayeza kunye nonyango olubandakanya:
- Ukwenza i-Acupuncture
- I-herbalism yonyango
- I-Homeopathy
- Ezinye iindlela ezingezizo ezemveli zokunyanga iimeko kunye nezifo.
- Abanye banokuba namava athile ekunyangeni amanxeba anxulumene nemidlalo.
Ukufumana iNgcali eLungileyo
Kubalulekile ukufumana ugqirha onokuyila isicwangciso sonyango ukuphilisa nokubuyisela ukulimala ngokufanelekileyo kwaye ubuyisele umdlali kumdlalo wabo ngokukhawuleza nangokukhuselekileyo. Iyeza liyinzululwazi kunye nobugcisa, kwaye unyango lokulimala kufuneka lube lolomntu kwiinjongo ezithile zokuphilisa kunye nokusebenza. Xa ukhetha umboneleli wezempilo ukunyanga ukulimala okanye ukubonelela ngeengcebiso, iingcebiso zomntu ezivela kwimithombo ethembekileyo zinconywa ukuba zibonise ababoneleli besikrini. Kanye nokubuza abanye iimbaleki, amaqela asekuhlaleni, iindawo zokuzilolonga, iiklabhu zeembaleki, kunye nemibutho yokhathalelo lwempilo inokukhokelela abantu kwicala elifanelekileyo. Ukuba awukwazi ukufumana isincomo esiqinisekileyo, khangela ugqirha oqinisekisiweyo weyeza lezemidlalo kwi-intanethi okanye ufowunele iklinikhi. Xa ufowunela iofisi, imibuzo onokucinga ngayo ibandakanya:
- Yintoni ingcali yonyango lwakho?
- Ngawaphi amava onawo okuphatha iimbaleki?
- Loluphi uqeqesho olukhethekileyo onalo kukhathalelo lokwenzakala kwezemidlalo?
- Zeziphi izidanga kunye neziqinisekiso onazo?
Ndikrazule njani iACL yam
Ucaphulo
Bowyer, BL et al. “Amayeza ezemidlalo. 2. Ukwenzakala emantla.” Oovimba bezonyango bomzimba kunye nokubuyisela kwisimo sangaphambili vol. 74,5-S (1993): S433-7.
Chang, uThomas J. "Amayeza ezemidlalo." Iiklinikhi kumayeza onyango kunye notyando vol. 40,1 (2023): xiii-xiv. doi:10.1016/j.cpm.2022.10.001
UEllen, MI, kunye noJ Smith. “Ukuvuselelwa kwe-Musculoskeletal kunye neyeza lezemidlalo. 2. Ukwenzakala emagxalaba nangasentla.” Oovimba bezonyango bomzimba kunye nokubuyisela kwisimo sangaphambili vol. 80,5 Suppl 1 (1999): S50-8. doi:10.1016/s0003-9993(99)90103-x
Haskell, uWilliam L et al. "Umsebenzi womzimba kunye nempilo yoluntu: iingcebiso ezihlaziyiweyo zabantu abadala abavela kwiKholeji yaseMelika yezeMidlalo yezoNyango kunye ne-American Heart Association." Amayeza kunye nenzululwazi kwezemidlalo kunye nokuzilolonga vol. 39,8 (2007): 1423-34. doi:10.1249/mss.0b013e3180616b27
Sherman, AL, kunye noJL Young. “Ukuvuselelwa kwe-Musculoskeletal kunye neyeza lezemidlalo. 1. Ukwenzakala entloko kunye nomqolo.” Oovimba bezonyango bomzimba kunye nokubuyisela kwisimo sangaphambili vol. 80,5 Suppl 1 (1999): S40-9. doi:10.1016/s0003-9993(99)90102-8
UZwolski, uChristin, et al. "Uqeqesho lokuxhathisa kuLutsha: Ukubeka iSiseko soThintelo lweNzalo kunye noLwazi lokuFunda nokuBhala." Imidlalo yezeMpilo vol. 9,5 (2017): 436-443. doi:10.1177/1941738117704153
by UGqr Alex Jimenez | Ukubuyiswa kwabadlali, Ukulimala kwezemidlalo
Ijimnastiki ngumdlalo onzima nocela umngeni. Iigymnasts ziqeqeshelwa ukuba namandla kwaye zibe nesisa. Iintshukumo zanamhlanje ziye zanda zihamba zobugcisa be-acrobatic ezinomgangatho ophezulu kakhulu womngcipheko kunye nobunzima. Konke ukolula, ukugoba, ukujija, ukutsiba, ukuphaphazela, njl., kwandisa umngcipheko wokulimala kwe-neuromusculoskeletal. Ukulimala kwi-Gymnastics akunakuphepheka. Ukugruzuka, ukusika, kunye nemikrwelo zixhaphakile, njengoko kuxhaphake ukuxhatshazwa kunye ne-sprains, kodwa ukulimala kakhulu kunye nokulimala kunokwenzeka. Ukulimala kweChiropractic yezoNyango kunye neQela leMithi eliSebenzayo linokunyanga nokubuyisela ukulimala kunye nokunceda ukuqinisa nokukhusela ukulimala. Iqela lonyango liza kuvavanya ngokucokisekileyo umntu ngamnye ukuba anqume ukulimala / ubunzima, ukuchonga nabuphi na ubuthathaka okanye ukulinganiselwa, kwaye aphuhlise isicwangciso somntu sokubuyisela, ukuzinza kunye namandla.
Ukwenzakala kwiGymnastic
Esinye sezizathu eziphambili zokonzakala kuxhaphake kakhulu kukuba iimbaleki zanamhlanje ziqala kwangethuba, zichitha ixesha elininzi bezilolonga, benze iiseti zezakhono ezintsonkothileyo, kwaye banamanqanaba aphezulu okhuphiswano. Iigymnasts zifunda ukugqibelela isakhono kwaye emva koko ziqeqeshe ukwenza imizimba yazo ibukeke intle ngelixa besenza inkqubo. Ezi ntshukumo zifuna ukuchaneka, ixesha, kunye neeyure zokuziqhelanisa.
Iintlobo zokulimala
Ukwenzakala kwezemidlalo kuhlelwe ngolu hlobo:
- Ukwenzakala okungapheliyo: Ezi ntlungu zinyukayo kunye neentlungu zenzeka ngokuhamba kwexesha.
- Banokunyangwa nge-chiropractic kunye nonyango lomzimba kwaye bathintelwe ngoqeqesho olujoliswe kuyo kunye nokubuyisela.
- Umonzakalo oKhawulezayo: Ezi ziingozi ezenzeka ngesiquphe ngaphandle kwesilumkiso.
- Ezi zifuna uncedo lokuqala olukhawulezileyo.
Uninzi lweeNzakalo eziqhelekileyo
Iigymnasts zifundiswa indlela yokuwa kunye nomhlaba ukunciphisa impembelelo kumqolo, intloko, intamo, amadolo, amaqatha, kunye nezihlahla.
umva
- Ukulimala okuqhelekileyo kumqolo kubandakanya ubunzima bemisipha kunye spondylolysis.
Ukugruzuka kunye neeNxukuxa
- Ukugqwashula, ukujija, nokuphethuka kunokukhokelela kwimikrwelo eyahlukeneyo kunye nokubhideka.
Ukudumba kwezihlunu
- Olu luhlobo lokuqaqamba kwezihlunu okufunyanwa kwiiyure ezili-12 ukuya kwezingama-48 emva kokujima okanye ukhuphiswano.
- Ukuphumla okufanelekileyo kuyadingeka ukuze umzimba ubuyele ngokupheleleyo.
I-Overtraining Syndrome
Iintlobo kunye neeNtle
- I-sprains kunye noxinzelelo.
- The I-RICE. indlela iyacetyiswa.
IAnkle Sprains
- I-Ankle sprains zezona zixhaphakileyo.
- Xa kukho ukolula kunye nokukrazula kwemigqa ejikeleze i-ankle joint.
IWrist Sprains
- Isihlahla esikrunekileyo senzeka xa usolula okanye ukrazula imithambo yesihlahla.
- Ukuwa okanye ukuhla ngamandla ezandleni ngexesha Imithombo yezandla ngunobangela oqhelekileyo.
Ukuqhekeka koxinzelelo
- Ukuqhekeka koxinzelelo lomlenze kubangelwa ukusetyenziswa ngokugqithisileyo kunye neempembelelo eziphindaphindiweyo ukusuka ekuweni kunye nokuhla.
Ezona zixhaphakileyo ziquka:
- Ukungazinzi kwamagxa.
- I-ankle sprains.
- Iintlobo ze-tendon ze-Achilles okanye iinyembezi.
- Isandla somthambo.
- Ukuqhekeka kweColles.
- Ukulimala kwesandla kunye neFinger.
- Umonakalo weCartilage.
- Ukungahambi kakuhle kwamadolo kunye neempawu zentlungu.
- Iinyembezi ze-ACL - i-anterior cruciate ligament.
- Izitshisi kunye ne-stingers.
- Ukuphazamiseka okuphantsi kunye neempawu zentlungu.
- Iidiski zeHerniated.
- Ukwaphuka komqolo.
Izizathu
- Ukungaguquguquki okwaneleyo.
- Ukunciphisa amandla kwiingalo, imilenze, kunye umbilini.
- Imiba yokulinganisela.
- Amandla kunye / okanye ukungalingani kokuguquguquka - elinye icala lomelele.
Ukhathalelo lweChiropractic
Iingcali zethu zonyango ziya kuqala ngovavanyo kunye novavanyo lwe-biomechanical ukuchonga zonke izinto ezibangela ukulimala. Oku kuya kubandakanya imbali yonyango ecokisekileyo ukuqonda imeko yezempilo iyonke, ishedyuli yoqeqesho, kunye neemfuno zomzimba emzimbeni. I-chiropractor iya kuphuhlisa inkqubo ebanzi ebandakanya iindlela zokuncedisa iintlungu ezisetyenziswayo kunye nezixhobo, umsebenzi wokuhlanganisa, i-MET, ukuqiniswa okuphambili, ukuzivocavoca okujoliswe kuyo, kunye nezicwangciso zokukhusela ukulimala.
Unyango lwe-facet Syndrome Chiropractic
Ucaphulo
UArmstrong, uRoss, kunye noNicola Relph. "Izixhobo zokuHlola njengeNgcaciso yokwenzakala kwi-Gymnastics: uPhononongo olucwangcisiweyo loncwadi." Iyeza lezemidlalo - vula vol. 7,1 73. 11 Okt. 2021, doi:10.1186/s40798-021-00361-3
UFarì, uGiacomo, et al. "Intlungu ye-Musculoskeletal kwi-Gymnasts: Uhlalutyo lwe-Retrospective kwiQela leeMbaleki zeNgcali." Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu vol. 18,10 5460. 20 May. 2021, doi:10.3390/ijerph18105460
UKreher, uJeffrey B, kunye noJennifer B Schwartz. "I-Overtraining syndrome: isikhokelo esisebenzayo." Imidlalo yezeMpilo vol. 4,2 (2012): 128-38. doi:10.1177/1941738111434406
Meeusen, R, kunye no-J Borms. "Ukwenzakala kwiGymnastic." Iyeza lezemidlalo (Auckland, NZ) vol. 13,5 (1992): 337-56. doi:10.2165/00007256-199213050-00004
Sweeney, uEmily A et al. "Ukubuyela kwiMidlalo emva kokulimala kweGymnastics." Iingxelo zangoku zamayeza ezemidlalo vol. 17,11 (2018): 376-390. doi:10.1249/JSR.0000000000000533
Westermann, uRobert W kunye nabanye. "UVavanyo lweGymnastics yamadoda kunye nabasetyhini: iSifundo sokuQwalasela seminyaka eyi-10." Imidlalo yezeMpilo vol. 7,2 (2015): 161-5. doi:10.1177/1941738114559705
by UGqr Alex Jimenez | Ukubuyiswa kwabadlali, Chiropractic, Ubuhlungu obungapheliyo, Ubuhlungu obungapheliyo, Lolonga, ukuphila qete, impilo, Unyango, I-Viscerosomatic Reflex, Ukuphila
intshayelelo
Indlela yokuzilolonga ibaluleke kakhulu kuye nabani na ozama ukuqalisa kuhambo lwakhe lwempilo kunye nokuba sempilweni. Kunokuba lula njengokuhambahamba epakini kangangemizuzu engama-30, ukuya echibini loluntu ukuya kuqubha, okanye ukuthatha indawo yokuqubha. iklasi yokufaneleka kweqela nabahlobo. Ukubandakanya inkqubo yokuzivocavoca kunokunceda nasekunciphiseni iziphumo ze ukuphazamiseka kwe-musculoskeletal kunye neempawu zabo ezinxulumene nokubangela intlungu kwi imisipha kunye namalungu emzimbeni. Nangona abantu abaninzi benobomi obuxakekileyo, kubalulekile ukuba baqinisekise ukuba imizimba yabo yenza umthambo owaneleyo ukuze bazive iintlungu ezincinci zamalungu kunye nezihlunu ngelixa bephucula ezinye iinkqubo ezixhamlayo kuqeqesho. Inqaku lanamhlanje lijonga indlela yokugcina umthambo rhoqo, indlela ukuzivocavoca kunokunceda ngayo ukuphazamiseka kwe-musculoskeletal, kunye nendlela indlela ye-MET idibaniswa ngayo nomsebenzi womzimba. Sinikezela kwaye sikhankanye ulwazi oluxabisekileyo malunga nezigulana zethu kubaboneleli bezonyango abaqinisekisiweyo abanikezela ngonyango olukhoyo lonyango olufana nenkqubo ye-MET edityaniswe nemisebenzi yomzimba yabantu abajongene nokuphazamiseka kwentlungu ye-musculoskeletal. Sikhuthaza isigulane ngasinye ngokubathumela kubaboneleli bethu bezonyango abanxulumeneyo ngokusekwe kwiziphumo zoxilongo lwesigulana ngokufanelekileyo. Siyavuma ukuba imfundo yeyona ndlela ibalaseleyo xa ubuza ababoneleli bethu eyona mibuzo iluncedo xa isigulana sivuma. UDkt Alex Jimenez, DC, usebenzisa olu lwazi njengenkonzo yemfundo. isikhanyeli
Ukugcina iNdlela yokuZilolonga rhoqo
Ngaba ubuziva ubuvila imini yonke? Ngaba uyakholelwa ukuba awunaxesha laneleyo lokuzilolonga kwaye uzive unoxinzelelo? Okanye ngaba uye wafumana iintlungu ezingafunekiyo kunye nokuqina kwimisipha kunye namalungu? Abantu abaninzi abahlangabezana nale miba emizimbeni yabo abanako ukufumana umthambo owaneleyo wokunciphisa ezi ngxaki ze-musculoskeletal. Xa kuziwa kubantu abaninzi abazama ukugcina umthambo rhoqo ukuphucula impilo yabo kunokuba nzima kodwa kungenzeki. Zininzi iindlela zokubandakanya umthambo wemihla ngemihla ohambelanayo ngokwenza utshintsho oluncinci kubomi bakho bemihla ngemihla. Ukuhamba nabahlobo okanye izilwanyana zasekhaya, ukuya kwiklasi yokufaneleka yeqela, okanye ukwenza i-squats ekhaya kunokuzuza ukukhula kwemisipha kunye nokukhuthaza ukukhuthaza ukuqhubeka nolu tshintsho luncinci. Nangona kunjalo, ezinye zezizathu zokuba abantu abaninzi kufuneka benze umthambo ngakumbi kukufuna ixesha elingakumbi. Uphando lutyhila ukuba uninzi lwabantu luhlala luzikhwebula kulo naluphi na uhlobo lomthambo ngenxa yokufuna ixesha elingakumbi kwiishedyuli ezixakekileyo. Abantu abangazilolongi rhoqo banokuba semngciphekweni wokuphuhlisa iingxaki ezinxulumene nempilo kunye nokuphazamiseka okunxulunyaniswa nenkqubo ye-musculoskeletal system.
Ukuzivocavoca kwi-Musculoskeletal Disorders
Xa inkqubo ye-musculoskeletal idibaniswa neengxaki ezinxulumene nempilo ngenxa yokungasebenzi komzimba, xa umzimba ungasebenzisi ngokwaneleyo, unokubangela iintlungu zemisipha kunye neentlungu kunye nezinye iimpawu ezihambelanayo ezinokuchaphazela ukuhamba. Izifundo zophando ziye zatyhila loo ntlungu kwiindawo ezithile zomzimba, ezibandakanya umva, intamo, kunye namagxa, zihlala zibangelwa ixesha elide lokuhlala phantsi kunye nokungasebenzi okubangela ukuba abantu abaninzi bahlakulele ukuphazamiseka kwe-musculoskeletal disorders. Xa intlungu kunye nokungahambi kakuhle kuchaphazela umzimba, kunokubangela intlungu ye-visceral-somatic kwiindawo ezahlukeneyo zomzimba. Ayisiyiyo loo nto kuphela, kodwa izihlunu ezahlukeneyo kwindawo ephezulu nasezantsi yomzimba ziya kuba mfutshane kwaye zibe buthathaka ngokuhamba kwexesha, okukhokelela ekukhubazekeni kunye nokungahambi kakuhle. Ngoku zonke azilahlekanga, njengoko kukho iindlela zokunciphisa imiphumo ye-musculoskeletal disorders kunye nokubandakanya umthambo njengenxalenye yemihla ngemihla yomntu.
Ngaba ukhe wajongana nomqolo, intamo, okanye imiba yegxalaba? Ngaba uziva utyhafile emva kosuku olude, olunzima emsebenzini? Okanye ngaba ufuna ukufaka umthambo ngakumbi kwindlela yakho yemihla ngemihla? Abantu abaninzi bebejongana nemiba ye-musculoskeletal emizimbeni yabo ngenxa yokungasebenzi ngokwasemzimbeni okanye ukungabi naxesha laneleyo kwimini yabo. Xa oku kusenzeka, kubangela ukuphazamiseka okuninzi okunxulunyaniswa nenkqubo ye-musculoskeletal ehambelana nentlungu. Nangona kunjalo, ukwenza utshintsho oluncinci kwisiqhelo lufezekiswa ngokubeka ixesha eceleni kwemizuzu embalwa kunye nokujikeleza ukukhusela imiba echaphazela umzimba. Uphando lutyhila ukuba ukwenza ungenelelo lokuzivocavoca imizuzu embalwa kunokuncedisa ukunciphisa imiphumo yezikhalazo ze-musculoskelet kunye nokunyusa amandla okusebenza. Ukongezelela, ukuzivocavoca okudityaniswa nokunakekelwa kwe-chiropractic kunokunciphisa ngakumbi impembelelo yeengxaki ze-musculoskeletal ezithatha impembelelo kwiindawo ezahlukeneyo kunye nemisipha ngokubuyisela umzimba kunye nokubangela ukuba uphilise ngokwemvelo. Ividiyo engentla ichaza indlela ukhathalelo lwe-chiropractic lufakwe ngayo kwi-musculoskeletal disorders kwaye inceda ukukhulula iimpawu ezifana nentlungu ehambelana ne-spinal subluxation.
I-MET Technique & Exercise
Ngoku, inkqubo yokuzivocavoca inokunceda ukunciphisa imiphumo efana nentlungu kwi-musculoskeletal system kunye nokunceda ekukhuleni kwemisipha. Ngokutsho kwe-"Clinical Applications of Neuromuscular Techniques," nguLeon Chaitow, ND, DO, kunye noJudith Walker DeLany, LMT, inguqu nganye yoqeqesho lokuzivocavoca, njengamandla kunye nokuqeqeshwa kokunyamezela kubandakanya imicu eyahlukeneyo yemisipha emzimbeni kwaye inceda ngokukhula kwemisipha. Ngoku kungcono ukuba uqale ngokucothayo kwaye wakhele ekuphuculeni unyamezelo lomzimba ukukhusela ukwenzakala okuchaphazela amaqela emisipha. Yiyo loo nto unyango olukhoyo lusebenzisa ubuchule be-MET obudityaniswe nokuzilolonga ukunceda ukolula nokuqinisa imisipha kunye nokuvuselela amalungu. Ngokwezifundo zophando, ukudibanisa ubuchule be-MET kunye nokwelula ngaphambi kokuzivocavoca kuye kwaphucula i-muscle kunye nokuhamba ngokubambisana kunye nokwandisa ukunyakaza komzimba ngaphandle kwentlungu. Ukubandakanya ukuzolula kunye nokuzilolonga kunokuncedisa umzimba ekuphuhliseni imiba ye-musculoskelet yexesha elizayo kwaye ingaba yinxalenye yayo nayiphi na inkqubo yemihla ngemihla yomsebenzi oxakekileyo.
isiphelo
Ngabantu abaneshedyuli exakekileyo, ukudibanisa imizuzu embalwa yokwenza umthambo kunokuba luncedo kumntu kunye nenkqubo ye-musculoskeletal system. Xa umzimba ujongene nemiba ye-musculoskelet ehambelana nokungasebenzi komzimba, kunokukhokelela kwiingxaki ezizayo ezinokubangela ukuba umzimba ujongane nentlungu kunye nokungahambi. Ke, utshintsho oluncinci kwindlela ohamba ngayo, njengokuhamba okanye ukwenza umthambo imizuzu embalwa, kunokuba luncedo kumzimba ngexesha elide. Ukongeza, ukubandakanya iindlela zonyango ezifana ne-MET ezidityaniswe nokuzilolonga kunceda ukolula kunye nokomeleza inkqubo ye-musculoskeletal, evumela umzimba ukuba uzibuyisele ngokwendalo ukunqanda ukulimala ngakumbi.
Ucaphulo
UChaitow, uLeon, kunye noJudith Walker uDeLany. Ukusetyenziswa kweklinikhi ye-Neuromuscular Techniques. UChurchill Livingstone, ngo-2002.
Iversen, Vegard M, et al. “Akukho Ixesha Lokuphakamisa? Ukuyila iiNkqubo zoQeqesho eziSebenza ngexesha loQeqesho kunye neHypertrophy: Uphononongo oluBalisayo. " Amayeza ezemidlalo (Auckland, NZ), Ilayibrari yeSizwe yaseMelika yoNyango, Okthobha 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8449772/.
Phadke, Apoorva, et al. "Impembelelo ye-Muscle Energy Technique kunye ne-Static Stretching kwi-Pain and Functional Disability kwizigulane ezine-Mechanical Neck Pain: Uvavanyo oluLawulwayo olungenamkhethe." Ijenali yePhysiotherapy yaseHong Kong : Upapasho olusemthethweni lweHong Kong Physiotherapy Association Limited = Wu Li Chih Liao, ILayibrari yeSizwe yezeMithi yase-US, nge-14 Epreli 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC6385145/.
Shariat, Ardalan, et al. "UQeqesho lokuSebenza kwi-Ofisi ukuNciphisa kunye nokuNqanda ukwenzeka kwe-Musculoskeletal Disorders phakathi kwabasebenzi baseOfisi: I-Hypothesis." I-Malaysian Journal of Medical Sciences: MJMS, ILayibrari yeSizwe yezeMithi yase-US, ngoJulayi 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5025063/.
Tersa-Miralles, uCarlos, et al. "Ukusebenza kweMisebenzi yokuSebenza kuNyango lwe-Musculoskeletal Disorders kubasebenzi baseOfisi: Ukuphononongwa okuCwangcisiweyo." BMJ Open, ILayibrari yeSizwe yaMayeza yase-US, nge-31 Jan. 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC8804637/.
isikhanyeli
by UGqr Alex Jimenez | Ukubuyiswa kwabadlali, Ukulimala kwezemidlalo
Iimbaleki, iingcali, ii-semi-pros, amagorha eempelaveki, abathanda ukomelela, kunye nabantu abadlamkileyo ngokwasemzimbeni nabasempilweni banokuziva beqhathiwe xa bonzakele. Ukulimala kwezemidlalo ukubuyisela kubandakanya ukuphumla, unyango lomzimba, ukulungiswa kwakhona kwe-chiropractic, kunye nokubuyisela. Nangona kunjalo, kunokuba lilize ukuba umntu akachacha ngokwasengqondweni nangokweemvakalelo. Ukujamelana noxinzelelo lokulimala, ukubekwa ecaleni kunye nokuhamba ngaphaya kokubi, kwaye kugxininise ngakumbi kwizicwangciso ezifanelekileyo kubalulekile kwaye kufuna ubunzima bomzimba nangokwengqondo.
Ukujamelana Nokwenzakala Kwezemidlalo
Ukubandakanya ubuchule bengqondo yezemidlalo kubalulekile njengabantu ngabanye banokufumana iimvakalelo ezinxulumene nokwenzakala ezifana nokuxhalaba, usizi, ukudakumba, umsindo, ukukhanyela, ukuzimela, kunye nokudakumba. Ukujongana nokulimala kunye nokusebenzisa ixesha lokuphumla ukubonakalisa kunye nokufumana iimbono ezintsha kuvumela umdlali ukuba aphucule iinjongo zabo ngokugxila ngakumbi, ukuguquguquka, kunye nokuqina.
Amaqhinga Anokuncedisa
Qonda Ukwenzakala
Ukwazi isizathu, unyango, kunye nokuthintela ukwenzakala okukhethekileyo kubangela ukuqonda okunzulu kunye noloyiko oluncinci okanye ukuxhalaba. Ukuthetha nogqirha, i-chiropractor yezemidlalo, umqeqeshi, umqeqeshi, kunye nonyango lwezengqondo unokunceda abantu bafunde into ekufuneka beyenzile ukuze balulame ngokukhawuleza nangokufanelekileyo. Izinto ezimbalwa ekufuneka uziqwalasele ezi zilandelayo ziquka:
- Uhlobo lokwenzakala.
- Iinketho zonyango.
- Injongo yonyango.
- Ixesha lokubuyisela.
- Amaqhinga okuhlangabezana.
- Ulindelo lokubuyisela kwisimo sangaphambili.
- Iindlela zokuzilolonga ezikhuselekileyo.
- Iimpawu ezilumkisayo zokuba ukwenzakala kuya kusiba mandundu.
- Ukufumana uluvo lwesibini kuyacetyiswa, ngakumbi ukuba utyando luyacetyiswa.
Gxininisa Ekuhlaziyeni
Kunokuba ugxininise ekungakwazini ukudlala, ukuphulukana namandla, ukufunda iintshukumo kwakhona, kunye nobude bexesha elinokulithabatha, ukwamkela ukuba umzimba wonzakele kwaye kufuneka ulungiswe ukuze ubuyele ekudlaleni kunenzuzo ngakumbi. Ukuthatha uxanduva lwenkqubo yokubuyisela kuvelisa iziphumo ezilungileyo kwaye kwakha ukuzithemba.
Hlala Uzibophelele
Ukudimazeka kunye nokulahleka kweeseshoni zonyango kulindeleke, ngakumbi ekuqaleni xa kungenakukwazi ukwenza, kwaye iimpawu zentlungu zikhoyo. Ukufumana okuninzi kukubuyisela kwisimo sangaphambili, hlala ugxininise kwinto ekufuneka yenziwe, hayi into ephosiweyo.
- Ukukhawulezisa ukuphiliswa, hlala uzibophelele, kwaye ugcine isimo sengqondo esifanelekileyo ukoyisa ukwenzakala.
- Faka ingcamango efanayo kunye nenkuthazo njengoko ubuya kwenza xa uziqhelanisa nomdlalo kunyango kunye neeseshini zonyango.
- Mamela oko ugqirha, chiropractor, ingcaphephe, nomqeqeshi wezemidlalo bancomela, kanye njengokuba ubuya kwenza umqeqeshi.
- Misela iinjongo ezincinci zokwakha amandla kunye nokugcina ulungelelwano, kunye nenjongo yokugqibela yokubuyisela ngokupheleleyo kunye nokubuyela kumdlalo.
- Ukuzithetha ngokwakho kubalulekile ukubonakalisa inkqubela phambili, ukusilela, imbono entsha ngomdlalo, kunye nento ofuna ukuyifeza.
Yomeleza Ingqondo
Uphando lubonisa ukuba inkqubo yokuphilisa inokwenzeka ngokukhawuleza ngokusebenzisa ubuchule bengqondo njenge imifanekiso kwaye I-hypnosis. Obu buchule busebenzisa zonke izivamvo ukwenza imifanekiso yengqondo, iimvakalelo, kunye neemvakalelo zesiphumo esifunekayo. Zisetyenziselwa ukuphucula izakhono zemidlalo kunye nobuchule, iinkxalabo zomdlalo, kunye nokubuyisela ukulimala.
inkxaso
Impendulo eqhelekileyo emva kokwenzakala kukuzihlukanisa neqela, abaqeqeshi, usapho kunye nabahlobo. Noko ke, ukuhlala unxibelelana nabanye xa uchache kunconyelwa kakhulu njengoko bonke aba bantu babakho xa ufuna icebiso, ukukhupha iimvakalelo, okanye ukuphakamisa umoya wakho xa uziva udimazekile. Ukwazi ukuba akufuneki ujongane nokwenzakala wedwa kunokukutyhala ukuba uqhubeke.
Okunye Ukomelela
Abantu abahamba kunyango lokulimala ngokungathandabuzekiyo baya kuhamba ngokuqiniswa ngokomzimba, ukuzolula, njl. Oku kunokukhuthaza ukuchacha, njengoko umntu esathatha inxaxheba kwaye esebenzela ukubuyela kumdlalo. Thetha nogqirha, ichiropractor, umqeqeshi, okanye umnyangi ukuze uncede wenze enye inkqubo yokuzilolonga kumdlalo othile.
Ngoxilongo olululo kunye nesicwangciso sonyango, ukuthatha ukubuyisela kwimeko yesiqhelo kunye nokuchacha kade, ukubeka usukelo oluyinyani, kunye nokugcina ingqondo entle, ukujamelana nokulimala kunokuba luhambo lokufunda oluyimpumelelo.
Ukuvula isiqabu seentlungu
Ucaphulo
Clement, Damien, et al. "Iimpendulo zengqondo ngexesha lezigaba ezahlukeneyo zokuvuselelwa kokulimala kwezemidlalo: isifundo esisemgangathweni." Ijenali yoqeqesho lweembaleki vol. 50,1 (2015): 95-104. doi:10.4085/1062-6050-49.3.52
Johnson, Karissa L, et al. "Ukuphonononga uBudlelwane phakathi kokuqina kwengqondo kunye novelwano kumxholo wokulimala kwezemidlalo." Ijenali yokuvuselelwa kwezemidlalo vol. 32,3 256-264. 1 Dec. 2022, doi:10.1123/jsr.2022-0100
Leguizamo, Federico et al. "Ubuntu, amaqhinga okuhlangabezana, kunye nempilo yengqondo kwiimbaleki eziSebenza ngokuPhezulu ngexesha lokuvalelwa okuvela kubhubhani we-COVID-19." Imida kwimpilo yoluntu vol. 8 561198. 8 Jan. 2021, doi:10.3389/fpubh.2020.561198
Ilayisi, uSimon M et al. "Impilo yengqondo yabadlali be-Elite: Uphononongo oluCwangcisiweyo oluBalisa." Iyeza lezemidlalo (Auckland, NZ) vol. 46,9 (2016): 1333-53. doi:10.1007/s40279-016-0492-2
Smith, AM et al. “Iziphumo ngokwasengqondweni zokwenzakala kwezemidlalo. Ukuhlangabezana.” Iyeza lezemidlalo (Auckland, NZ) vol. 9,6 (1990): 352-69. doi:10.2165/00007256-199009060-00004
