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Ukulimala kwezemidlalo

I-Back Clinic Sports Inzame Iqela leChiropractic kunye nePhysical Therapy. Abadlali abavela kuyo yonke imidlalo banokuzuza kunyango lwe-chiropractic. Uhlengahlengiso lunokunceda ukunyanga ukwenzakala kwimidlalo enefuthe eliphezulu oko kukuthi iwrestling, ibhola ekhatywayo kunye nehoki. Abadlali abafumana uhlengahlengiso lwesiqhelo banokubona ukuphuculwa kwentsebenzo yezemidlalo, uluhlu oluphuculweyo lwentshukumo kunye nokuguquguquka, kunye nokunyuka kwegazi. Ngenxa yokuba uhlengahlengiso lomgogodla luya kunciphisa ukucaphuka kweengcambu ze-nerve phakathi kwe-vertebrae, ixesha lokuphulukiswa kokulimala okuncinci linokufinyezwa, okuphucula ukusebenza. Bobabini abadlali abanempembelelo ephezulu kunye nefuthe eliphantsi banokuzuza kwiinguqu zesiqhelo zomgudu.

Kubadlali abanempembelelo ephezulu, kwandisa ukusebenza kunye nokuguquguquka kunye nokunciphisa umngcipheko wokulimala kubadlali abanempembelelo ephantsi, oko kukuthi abadlali be-tennis, i-bowlers, kunye negalufa. I-Chiropractic yindlela yendalo yokunyanga nokukhusela ukulimala okuhlukeneyo kunye neemeko ezichaphazela abadlali. Ngokutsho kukaDkt Jimenez, uqeqesho olugqithiseleyo okanye izixhobo ezingafanelekanga, phakathi kwezinye izinto, zizinto eziqhelekileyo zokulimala. UDkt Jimenez ushwankathela izizathu ezahlukeneyo kunye nemiphumo yokulimala kwezemidlalo kumdlali kunye nokuchaza iintlobo zonyango kunye neendlela zokubuyisela ezinokunceda ukuphucula imeko yomdlali. Ngolwazi oluthe kratya, nceda ukhululeke ukunxibelelana nathi apha (915) 850-0900 okanye isicatshulwa ukubiza uGqirha Jimenez buqu (915) 540-8444.


Eyona nto ixhaphakileyo yokulimala kweWrestling kunye nendlela yokuphilisa

Eyona nto ixhaphakileyo yokulimala kweWrestling kunye nendlela yokuphilisa

Kubadlali be-wrestling okanye abo bacinga ngokungena kumdlalo, ngaba ukwazi malunga nokulimala okuqhelekileyo kunokunceda ekubuyiseleni nasekukhuseleni?

Eyona nto ixhaphakileyo yokulimala kweWrestling kunye nendlela yokuphilisa

Wrestling Ukwenzakala

IWrestling ngumdlalo onzima nofuna ngamandla. Uphononongo lufumene ukuba ibhola ekhatywayo kunye ne-wrestling yimidlalo emibini yezikolo eziphakamileyo ezinomngcipheko omkhulu wokwenzakala kakhulu kubadlali (Iziko loPhando loLimele kunye noMgaqo-nkqubo, ngo-2009). Izinga lokulimala kubadlali beekholeji kukulimala kwe-9 kwi-1,000 ye-athlete exposures. (Kroshus, E. et al., 2018) Ngelixa uninzi lokonzakala kwi-wrestling lubandakanya i-sprains kunye ne-sprains, kusenokubakho ukwenzakala okubuhlungu kunye nokungaqhelekanga. Ukusebenzisa izixhobo ezifanelekileyo zokhuseleko kunye nokufunda iindlela ezichanekileyo kunokunciphisa kakhulu umngcipheko wokwenzakala. Uninzi lwenzeka ngexesha lokhuphiswano.

Common

Ukulimala okuxhaphakileyo kwe-wrestling kuyafana nakweminye imidlalo kwaye kubandakanya:

Ukudumba kwezihlunu

  • Ubuhlungu bezihlunu obunamava kwiiyure ezili-12 ukuya kwezingama-48 emva kokuzilolonga ngamandla okanye ukhuphiswano.
  • Ukuphumla kudla ngokuba yeyona nto ifunekayo ukuze uchache.

Ukugruzuka kunye neeNxukuxa

  • Ukuqhawula, ukuhla, kunye nokuhla ngokukhawuleza kunokukhokelela kwimikrwelo eyahlukeneyo kunye nokuphazamiseka.

Iintlobo kunye neeNtle

  • Ukuphumla, umkhenkce, ukunyanzeliswa, kunye nokuphakama kuyacetyiswa ukuba uphathe i-sprains kunye neentlobo ngokukhawuleza.

IAnkle Sprains

  • I-Ankle sprains iyenzeka xa iigaments ezijikelezayo zolula kwaye zikrazula ngeenxa zonke.

IWrist Sprains

  • Ngokuqhelekileyo, kwenzeka xa ulula okanye ukrazula i-ligaments.
  • Ukuwa okanye ukuwela ezandleni yimbangela eqhelekileyo.

I-Overtraining Syndrome

  • Kwenzeka rhoqo kwiimbaleki ezizilolongela ngaphaya kwamandla omzimba okubuyela kwimeko yawo.

emzimbeni

  • Xa uzama ukwenza ubunzima, ukuphelelwa ngamanzi emzimbeni kunokuba yingxaki enkulu yempilo eyenziwa ngabadlali abaninzi.

Okunye Ukwenzakala

Olunye ukonzakala oluxhaphakileyo kwi-wrestling:

  • I-tendonitis yesandla
  • Ukwaphuka kweminwe
  • I-Iliotibial band syndrome
  • Iinyembezi ze-meniscus
  • Ukutsalwa kwegroin
  • Umtya wokutsala okanye ukukrazula
  • Isihlunu sethole esitsaliweyo
  • I-Achilles tendonitis
  • Ukuqhekeka kwethoni ye-Achilles
  • Ukwaphuka kweClavicle/Collarbone
  • Ingqungquthela

Inzulu

Ukunyanzeliswa komdibaniso ngaphaya koluhlu lwawo oluqhelekileyo lokunyakaza yimbangela eqhelekileyo yokulimala kakhulu. Owona nzakala kakhulu wokulwa ichaphazela intamo, igxalaba, i-elbow, kunye nedolo kwaye ibandakanya:

Neck

  • I-vertebrae yomlomo wesibeleko ivame ukunyanzeliswa kwiindawo ezisengozini ngexesha lobuchule obuhlukeneyo kunye nokunyakaza, oku kunokubangela ukulimala kwentamo. Iindidi eziqhelekileyo ziquka:
  • Uxinzelelo lweNtamo
  • Whiplash
  • Ukuqhekeka koMbeleko

Ngamahlombe

  • Ukudityaniswa komgangatho kunye nokujija kubangela uninzi lokulimala okuphezulu komzimba kunye namagxa ngexesha lokhuphiswano. Iindidi zokulimala kwamagxa ziquka:
  • Ukulimala kwebhola ye Rotator
  • Ukwahlukana kwamagxa
  • Ukuhlulwa kwamagxa

Ukususwa kweElbow

  • Iingqiniba ziphantsi koxinzelelo olukhulu xa uqhuba.
  • Ukuchithwa kwentloko ye-radial kudla ngokuhambelana nomdlali obambezela ukuwa kwingalo eyoluliweyo ngexesha lokuhla.

idolo

  • Uninzi lokulimala kwamadolo kwenzeka kwiigaments of the knee joint.
  • Ezi ziquka i-anterior and posterior cruciate ligament okanye i-ACL / PCL ukulimala.

Safety

I-Wrestling idinga ukuguquguquka, amandla, kunye nobuchule obufanelekileyo bokuthintela ukulimala, kudibaniswa nomyalelo opheleleyo kunye nokuqeqesha kunye nokulandela imilinganiselo yokhuseleko olusisiseko. Ezinye iingcebiso ziquka.

Ukhuseleko lweGear

  • Nxiba iintloko ezifanelekileyo kunye nezikhuselo zomlomo ngexesha lokuziqhelanisa, iintlanganiso, kunye neetumente.

Ukuphucula ukuguquguquka okuManyeneyo

  • Abadlali abanezinga eliphezulu lokuguquguquka kwamagxa banokulimala okumbalwa.
  • Ukuguquguquka komqolo osezantsi, i-hamstrings, i-elbows, kunye nomqolo wesibeleko kufuneka kusetyenzwe.

Yandisa okanye Unciphise Ubunzima ngokuKhuselekileyo

  • Gwema ukulahleka kwesisindo esimangalisayo kunye nezicwangciso zokufumana ubunzima ngokugcina ukutya okunempilo kunye nokuhanjiswa kwamanzi ngexesha lonyaka.

Ukuphepha Ukubamba okuNgozi kunye nokuhamba kweSlam

  • Iindlela ezikhuselekileyo zokujijisana kufuneka zilandelwe njengoko ezi zinokuvelisa ukwenzakala okukhulu.

Nokuba ixhaphake kangakanani na okanye ayibonakali iyingozi kangakanani na okanye imeko yezempilo, kubalulekile ukuphumla kwaye uchache kwaye uxelele umqeqeshi kwaye ingcali yezempilo, njengoko ezinye iingozi kunye neemeko zinokuba yingozi xa zinganyangwa. I-Chiropractic yezoNyango zeChiropractic kunye ne-Functional Medicine Clinic igxininise kwaye iphatha ukulimala kunye neentlungu ezingapheliyo ngezicwangciso zokunakekelwa komntu eziphucula amandla ngokusebenzisa ukuguquguquka, ukuhamba, kunye neenkqubo zokunciphisa intlungu. Ababoneleli bethu basebenzisa indlela edibeneyo yokwenza izicwangciso zokunakekelwa komntu ngamnye kwisigulane ngasinye, kubandakanywa neMithi eSebenzayo, i-Acupuncture, i-Electro-Acupuncture, kunye nemigaqo yeMithi yeMidlalo. Injongo yethu kukukhulula intlungu ngokwemvelo ngokubuyisela impilo kunye nokusebenza komzimba. Ukuba olunye unyango luyadingeka, uDkt Jimenez uye wadibanisa kunye noogqirha abaphezulu, iingcali zeklinikhi, abaphandi bezonyango, kunye nababoneleli bokubuyisela ukubonelela ngonyango olusebenzayo.


Ukunyamezela kunye namandla


Ucaphulo

Isibhedlele saBantwana kuzwelonke. (2024). Iziko loPhando loLimele kunye noMgaqo-nkqubo. www.nationwidechildrens.org/research/areas-of-research/center-for-injury-research-and-policy

Kroshus, E., Utter, AC, Pierpoint, LA, Currie, DW, Knowles, SB, Wasserman, EB, Dompier, TP, Marshall, SW, Comstock, RD, & Kerr, ZY (2018). Iminyaka elishumi yokuQala ye-Web-Based Sports Surveillance Surveillance: I-Epidemiology echazayo yokulimala kwi-US High School Boys 'Wrestling (2005-2006 Through 2013-2014) kunye ne-National Collegiate Athletic Association Men's Wrestling (2004-2005 ngokusebenzisa i-2013-2014) . Ijenali yoqeqesho lweembaleki, i-53 (12), i-1143-1155. doi.org/10.4085/1062-6050-154-17

Ixesha lokuPhilisa: Inqaku eliphambili ekuBuyiselweni kokulimala kweMidlalo

Ixesha lokuPhilisa: Inqaku eliphambili ekuBuyiselweni kokulimala kweMidlalo

Ngawaphi amaxesha okuphilisa okwenzakala okuqhelekileyo kwezemidlalo kubadlali kunye nabantu ababandakanyekayo kwimidlalo yokuzonwabisa?

Ixesha lokuPhilisa: Inqaku eliphambili ekuBuyiselweni kokulimala kweMidlalo

Ibhinqa eliselula, elonwabileyo lezemidlalo lifumana unyango lwe-tens-electrotherapy kwiklinikhi yonyango.

Amaxesha okuPhilisa okonzakala kwezeMidlalo

Ixesha lokuphilisa kukulimala kwezemidlalo kuxhomekeke kwizinto ezahlukeneyo, njengendawo kunye nobukhulu bokulimala kunye nempilo yesikhumba, amalunga, imisipha, imisipha kunye namathambo. Kwakhona kubalulekile ukuthatha ixesha lokuchacha okanye ungakhawulezi ubuyele kwimisebenzi yemidlalo yenyama ngaphambi kokuba amathambo okanye izicubu ziphiliswe ngokupheleleyo. Ukuthintela ukulimala kwakhona, qinisekisa ukuba ugqirha uhlambulula impilo ngaphambi kokuba ubuyele kwimidlalo okanye umsebenzi onzima womzimba.

Ngokophando lweCDC, umndilili we-8.6 yezigidi zezemidlalo kunye nokulimala okunxulumene nokuzonwabisa kwenzeka ngonyaka. (USheu, Y., Chen, LH, kunye noHedegaard, H. 2016) Nangona kunjalo, uninzi lokonzakala kwezemidlalo lungaphaya okanye lubangelwa yi-low-grade strains okanye i-sprains; ubuncinane i-20% yokulimala ibangelwa ukuphuka kwamathambo okanye ukulimala kakhulu. Ukuqhekeka kwamathambo kuthatha ixesha elide kunokuba i-sprains okanye i-sprains, kwaye i-tendon epheleleyo okanye i-muscle ruptures ingathatha iinyanga ngaphambi kokuba umntu abuyele ngokupheleleyo kwimisebenzi. Abantu abakwisimo esindilisekileyo somzimba bengenasigulo sisisiseko okanye umonakalo, nantsi into abanokuyilindela xa bechacha kolu konzakala lulandelayo:

Ukuqhekeka kwamathambo

Kwimidlalo, izinga eliphezulu lokuphuka kwamathambo lenzeka ngebhola kunye nemidlalo yoqhagamshelwano. Uninzi lugxile kwimida esezantsi kodwa inokubandakanya intamo kunye namagxa, iingalo kunye neembambo.

Iifracture ezilula

  • Kuxhomekeke kwiminyaka yomntu, impilo, uhlobo, kunye nendawo.
  • Ngokuqhelekileyo, kuthatha iiveki ezintandathu ukuba ziphilise.

Ukuqhekeka kweCompound

  • Kule meko, ithambo liphukile kwiindawo ezininzi.
  • Kusenokufuna utyando ukuzinzisa ithambo.
  • Ixesha lokunyanga lingathatha ukuya kwiinyanga ezisibhozo.

I-Clavicle / Collarbone eyaphukileyo

  • Inokufuna ukunyanzeliswa kwegxalaba kunye nengalo ephezulu.
  • Kungathatha iiveki ezintlanu ukuya kwezilishumi ukuba uphole ngokupheleleyo.
  • Iminwe eyaphukileyo okanye iinzwane zinokuphilisa kwiiveki ezintathu ukuya kwezintlanu.

Iimbambo ezaphukileyo

  • Inxalenye yesicwangciso sonyango ibandakanya ukuphefumla.
  • Iipilisi zentlungu zingafuneka ixesha elifutshane.
  • Ngokuqhelekileyo, kuthatha malunga neeveki ezintandathu ukuphilisa.

Ukwaphuka kweNtamo

  • Inokuthi ibandakanye nayiphi na i-vertebrae yentamo esixhenxe.
  • Intsimbi yentamo okanye isixhobo sehalo esikrwelwe kukhakhayi ukwenzela uzinzo sinokusetyenziswa.
  • Kungathatha ukuya kwiiveki ezintandathu ukuze uphile.

Iintlobo kunye neeNtle

Ngokutsho kwengxelo yeCDC, i-sprains kunye ne-sprains i-akhawunti ye-41.4% yazo zonke ukulimala kwezemidlalo. (USheu, Y., Chen, LH, kunye noHedegaard, H. 2016)

  • A kuhlutha Kukolula okanye ukukrazuka kwemigqa okanye iibhanti ezomeleleyo zeethishu ezineentambo ezidibanisa amathambo amabini kwindawo edibeneyo.
  • A bunzima kukolulwa okanye ukukrazuka kwezihlunu okanye imisipha.

Amaqatha Atyumkileyo

  • Inokuphila ngeentsuku ezintlanu ukuba akukho zingxaki.
  • I-sprains enzima ebandakanya i-tendon ezikrazukileyo okanye eziqhekekileyo zinokuthatha iiveki ezintathu ukuya kwezintandathu ukuze ziphole.

Iintlobo zethole

  • Ihlelwe njengebanga loku-1 - ubunzima obuncinci bunokuphola kwiiveki ezimbini.
  • Ibanga lesi-3 – uxinzelelo olumandla lusenokufuna iinyanga ezintathu okanye ngaphezulu ukuze luphole ngokupheleleyo.
  • Ukusetyenziswa kwemikhono yokunciphisa ithole kunokukhawuleza ukubuyiswa kweengxaki kunye ne-sprains kumlenze ophantsi.

I-Acute Neck Strain

  • I-tackle, impembelelo, ukuwa, ukuguquka ngokukhawuleza, okanye ukubetha ukunyakaza kunokubangela ukulimala kwe-whiplash.
  • Ixesha lokuphilisa lingathatha iiveki ezimbalwa ukuya kwiiveki ezintandathu.

Okunye Ukwenzakala

Iinyembezi ze-ACL

  • Ukubandakanya i-anterior cruciate ligament.
  • Ngokuqhelekileyo, kufuna iinyanga zokuchacha kunye nokuvuselelwa, kuxhomekeke kwizinto ezininzi, kuquka uhlobo lomsebenzi wezemidlalo.
  • Ukuchacha ngokupheleleyo kuqhaqho kuthatha iinyanga ezintandathu ukuya kwezili-12.
  • Ngaphandle kotyando, akukho xesha lithile lokubuyisela kwisimo sangaphambili.

I-Achilles Tendon Iqhekeza

  • Kukwenzakala kakhulu.
  • Oku kwenzeka xa ithenda idlakazwe ngokuyinxenye okanye ngokupheleleyo.
  • Abantu ngabanye baya kufuna ngakumbi utyando.
  • Ixesha lokubuyiswa ziinyanga ezine ukuya kwezintandathu.

Ukutywa kunye nokuLwa

  • Kuxhomekeke kubunzulu kunye nendawo yokulimala.
  • Kungathatha naphi na ukusuka kwiveki ukuya kwinyanga ukuphilisa.
  • Ukuba akukho nzakala ihamba nayo, imithungo inokususwa kwiiveki ezimbini ukuya kwezintathu.
  • Ukuba ukusikwa okunzulu kufuna izithungo, ixesha elininzi liyimfuneko.

IiNtuthuko eziPhakamileyo/Ukugruzuka

  • Zibangelwa kukwenzakala eluswini, okubangela ukuba imithambo yegazi iphuke.
  • Kwiimeko ezininzi, ukudumba kuya kuthatha iintsuku ezintlanu ukuya kwezisixhenxe ukuphilisa.

Ukwahlulwa kwamagxa

  • Xa uphathwa ngokufanelekileyo, ngokuqhelekileyo kuthatha iiveki ezimbini zokuphumla kunye nokuchacha ngaphambi kokuba isigulane sibuyele emsebenzini.

Unyango lweZifundo ezininzi

Emva kokuba ukuvuvukala kokuqala kunye nokuvuvukala kuphelile, ugqirha uya kuncoma isicwangciso sonyango esihlala sibandakanya unyango lomzimba, ukubuyisela umzimba ngokuzimeleyo, okanye ukulawulwa ngugqirha womzimba okanye iqela. Ngethamsanqa, iimbaleki kunye nabantu abazilolonga rhoqo badla ngokuba nexesha lokupholisa ngokukhawuleza kuba bakwimo ephezulu yomzimba, kwaye inkqubo yabo ye-cardiovascular system ibonelela ngegazi elinamandla elikhawulezisa inkqubo yokuphilisa. Kwi-El Paso's Chiropractic Rehabilitation Clinic & Integrated Medicine Centre, sigxininise ngentshiseko ekuphatheni ukulimala kwezigulane kunye neentlungu ezingapheliyo zentlungu. Sigxininisa ekuphuculeni amandla ngokusebenzisa ukuguquguquka, ukushukuma, kunye neenkqubo zobuchule ezilungiselelwe umntu ngamnye. Sisebenzisa i-in-person kunye ne-virtual health coaching kunye nezicwangciso zokhathalelo olubanzi ukuqinisekisa ukhathalelo lomntu ngamnye kunye neziphumo zempilo.

Ababoneleli bethu basebenzisa indlela edibeneyo yokwenza izicwangciso zokunakekelwa komntu ezibandakanya i-Functional Medicine, i-Acupuncture, i-Electro-Acupuncture, kunye nemigaqo yeMithi yeMidlalo. Injongo yethu kukukhulula intlungu ngokwemvelo ngokubuyisela impilo kunye nokusebenza komzimba.

Ukuba i-chiropractor ivakalelwa kukuba umntu ufuna olunye unyango, baya kuthunyelwa kwiklinikhi okanye ugqirha ofaneleke kakhulu kubo. UDkt Jimenez uye wabambisana noogqirha abaphezulu, iingcali zeklinikhi, abaphandi bezonyango, kunye nabanikezeli be-premier rehabilitation ukubonelela ngonyango oluphezulu lweklinikhi kuluntu lwethu. Ukubonelela ngeeprothokholi ezingachaphazeleki kakhulu yeyona nto iphambili kuthi, kwaye ukuqonda kwethu okusekwe kwisigulana esisekwe kwikliniki yinto esibonelela ngayo.


Ukulimala kweLumbar Spine kwiMidlalo: UkuPhiliswa kweChiropractic


Ucaphulo

Sheu, Y., Chen, LH, & Hedegaard, H. (2016). Imidlalo- kunye neZiqephu zoLonzakalo ezinxulumene noLonwabo eUnited States, ngo-2011-2014. Iingxelo zeenkcukacha-manani zempilo zesizwe, (99), 1–12.

Ukukhuselwa Kwesandla: Indlela Yokuthintela Ukulimala Xa Uphakamisa Ubunzima

Ukukhuselwa Kwesandla: Indlela Yokuthintela Ukulimala Xa Uphakamisa Ubunzima

Kubantu abaphakamisa iintsimbi, ngaba zikhona iindlela zokukhusela izihlahla nokuthintela ukwenzakala xa uphakamisa iintsimbi?

Ukukhuselwa Kwesandla: Indlela Yokuthintela Ukulimala Xa Uphakamisa Ubunzima

Ukukhuselwa Kwesandla

Izandla zidityanisiwe. Izandla zifaka isandla kakhulu kuzinzo kunye nokuhamba xa usenza imisebenzi okanye uphakamisa iintsimbi. Babonelela ngokushukumiseka kweentshukumo kusetyenziswa izandla kunye nokuzinza ukuthwala nokuphakamisa izinto ngokukhuselekileyo nangokukhuselekileyo (Ithala leencwadi leSizwe loNyango, ngo-2024). Ukuphakamisa iintsimbi ngokuqhelekileyo kwenziwa ukomeleza nokuzinzisa izihlahla; nangona kunjalo, ezi ntshukumo zinokubangela intlungu yesihlahla kwaye zikhokelela ekulimazeni ukuba akwenziwanga ngokuchanekileyo. Ukukhuselwa kwesandla kunokugcina izihlahla zomelele kwaye zisempilweni kwaye ngundoqo ekuphepheni iingxaki kunye nokwenzakala.

Ukomelela Kwesandla

Amalungu esihlahla abekwe phakathi kwesandla kunye namathambo omphambili. Izibonda zilungelelaniswe kwimiqolo emibini yesibhozo okanye elithoba lilonke lamathambo amancinci / amathambo e-carpal kwaye aqhagamshelwe kwingalo kunye namathambo esandla ngama-ligaments, ngelixa ii-tendon zidibanisa imisipha ejikelezayo emathanjeni. Amalungu e-Wrist yi-condyloid okanye ibhola eguquliweyo kunye ne-socket joints ezincedisa ukuguqa, ukongezwa, ukuxuthwa, kunye nokunyakaza kwe-adduction. (Ithala leencwadi leSizwe loNyango. 2024) Oku kuthetha ukuba izihlahla zinokuhamba kuzo zonke iinqwelomoya ezihambayo:

  • Ecaleni ngecala
  • Phezulu nasezantsi
  • Jikela

Oku kunika uluhlu olubanzi lokunyakaza kodwa kunokubangela ukugqoka ngokugqithiseleyo kunye nokukrazula kunye nokwandisa umngcipheko woxinzelelo kunye nokulimala. Izihlunu kwi-forearm kunye nesandla sokulawula intshukumo yeminwe eyimfuneko yokubamba. Ezi zihlunu kunye nemisipha kunye neentambo ezibandakanyekayo zihamba ngesihlahla. Ukomeleza izihlahla kuya kuzigcina zihamba, kunceda ukuthintela ukulimala, kwaye kwandise kwaye kugcinwe amandla okubamba. Kuphononongo kwii-weightlifters kunye ne-powerlifters ezivavanye iintlobo zokulimala ezizigcinayo, ukulimala kwesandla kwakuqhelekileyo, kunye nokulimala kwemisipha kunye ne-tendon yeyona nto ixhaphake kakhulu phakathi kwee-weightlifters. (Ulrika Aasa et al., 2017)

Ukukhusela Izandla

Ukukhuselwa kwesandla kunokusebenzisa iindlela ezininzi, ezibandakanya ukwandisa ngokuqhubekayo amandla, ukuhamba, kunye nokuguquguquka ukuphucula impilo kunye nokukhusela ukulimala. Ngaphambi kokuphakamisa okanye ukubandakanya nawuphi na umthambo omtsha, abantu ngabanye kufuneka badibane nomboneleli wabo wezempilo oyintloko, umqeqeshi womzimba, umqeqeshi, ingcali yezonyango, okanye i-chiropractor yezemidlalo ukubona ukuba yeyiphi imithambo ekhuselekileyo kwaye ibonelele ngeenzuzo ezisekelwe kwimbali yokulimala kunye nenqanaba langoku lempilo..

Ukwandisa ukuhamba

Ukushukuma kuvumela izihlahla ukuba zibe noluhlu olupheleleyo lokunyakaza ngelixa zigcina uzinzo oluyimfuneko kumandla kunye nokuqina. Ukungabikho kokuhamba kwi-wrist joint kunokubangela ukuqina kunye nentlungu. Ukuguquguquka kudibene nokuhamba, kodwa ukuguquguquka ngokugqithiseleyo kunye nokungabikho kozinzo kunokubangela ukulimala. Ukwandisa ukuhamba kwesandla, yenza imithambo ubuncinane kabini ukuya kathathu ngeveki ukuphucula uluhlu lwentshukumo ngokulawula nokuzinza. Kwakhona, ukuthatha ikhefu rhoqo imini yonke ukujikeleza kunye nokujikeleza izihlahla kunye nokutsala ngobunono kwiminwe ukuze izolule kuya kunceda ukunciphisa uxinzelelo kunye nokuqina okunokubangela iingxaki zokuhamba.

Shushubeza

Ngaphambi kokuba usebenze, fudumeza izihlahla kunye nomzimba wonke ngaphambi kokuba usebenze. Qala ngokukhanya kwe-cardiovascular ukuze ufumane i-synovial fluid kumalungu ajikelezayo ukuthambisa amalungu, okuvumela ukuhamba kakuhle. Umzekelo, abantu ngabanye banokwenza amanqindi, bajikelezise izandla zabo, benze umthambo wokushukuma, banwebe kwaye bandise izihlahla, kwaye basebenzise isandla esinye ukutsala iminwe ngobunono. Malunga ne-25% yokulimala kwezemidlalo kubandakanya isandla okanye isandla. Ezi ziquka ukulimala kwe-hyperextension, iinyembezi ze-ligament, i-front-inside okanye i-thumb-side side intlungu ngenxa yokulimala ngokugqithiseleyo, ukulimala kwe-extensor, kunye nabanye. (UDaniel M. Avery 3rd et al., 2016)

Ukuqinisa imiSebenzi

Izandla ezomeleleyo zizinze ngakumbi, yaye ukuzomeleza kunokukhusela isihlahla. Imithambo ephucula amandla esihlahla ibandakanya ukutsalwa, ukunyuswa, ukunyathela, ukuthwala, kunye Zottman curls. Amandla okubamba abalulekile ekwenzeni imisebenzi yemihla ngemihla, ukuguga okunempilo, kunye nempumelelo eqhubekayo ngokuphakamisa iintsimbi. (Richard W. Bohannon 2019) Ngokomzekelo, abantu abanengxaki yokunyusa ubunzima kwiinqwelo-mafutha zabo ngenxa yokuba intsimbi ishenxile ezandleni zabo banokungabi namandla ngokwaneleyo okubamba isihlahla.

Isongelwa

Ukusonga isihlahla okanye iimveliso ezincedisa ukubamba zifanelekile ukuba ziqwalaselwe abo banemiba yesihlahla okanye iinkxalabo. Bangakwazi ukubonelela ngokuzinza kwangaphandle okongeziweyo ngelixa bephakamisa, ukunciphisa ukubamba ukukhathala kunye noxinzelelo kwiigaments kunye neetendon. Nangona kunjalo, kucetyiswa ukuba ungathembeli kwii-wraps njengonyango-konke umlinganiselo kwaye ugxininise ekuphuculeni amandla omntu ngamnye, ukuhamba, kunye nokuzinza. Uphononongo kubadlali abanokulimala kwesandla lubonise ukuba ukulimala kwenzeka nangona i-wraps igqoke i-34% yexesha ngaphambi kokulimala. Ngenxa yokuba abadlali abaninzi abalimele abazange basebenzise i-wraps, oku kubhekiselele kumanyathelo okukhusela anokuthi athintele, kodwa iingcali zivumile ukuba uphando olungakumbi luyafuneka. (U-Amr Tawfik et al., 2021)

Ukuthintela Ukwenzakala Ngokugqithisileyo

Xa ummandla womzimba uphinda uphindaphindeka ngokuphindaphindiweyo ngaphandle kokuphumla okufanelekileyo, uyaguga, uxinezeleke, okanye udumbe ngokukhawuleza, nto leyo ebangela ukulimala ngokugqithisileyo. Izizathu zokulimala ngokugqithisileyo ziyahluka kodwa zibandakanya ukungaguquki ukusebenza ngokwaneleyo ukuphumla izihlunu kunye nokuthintela ubunzima. Uphononongo lophando malunga nokuxhaphaka kokulimala kwi-weightlifters yafumanisa ukuba i-25% yayingenxa yokulimala kwe-tendon. (Ulrika Aasa et al., 2017) Ukuthintela ukusetyenziswa ngokugqithiseleyo kunokunceda ukuphepha iingxaki zesihlahla ezinokubakho.

Ifomu efanelekileyo

Ukwazi ukwenza iintshukumo ngokuchanekileyo kunye nokusebenzisa ifom efanelekileyo ngexesha ngalinye lokuzilolonga / iseshoni yoqeqesho kubalulekile ekukhuseleni ukulimala. Umqeqeshi womntu, i-physiotherapist yezemidlalo, okanye i-physiotherapist ye-physiotherapist inokufundisa indlela yokulungisa ukubamba okanye ukugcina ifom echanekileyo.

Qinisekisa ukubona umboneleli wakho ukuze afumane imvume ngaphambi kokuba uphakamise okanye uqalise inkqubo yokuzivocavoca. Unyango Lokwenzakala Chiropractic kunye ne-Functional Medicine Clinic inokucebisa ngoqeqesho kunye ne-prehabilitation okanye yenza ukuthunyelwa ukuba kukho imfuneko.


Ukufaneleka kweMpilo


Ucaphulo

U-Erwin, J., kunye noVaracallo, M. (2024). I-Anatomy, iGxala kunye neLungu eliPhezulu, iNdlela yeSihlalo. KwiStatPearls. www.ncbi.nlm.nih.gov/pubmed/30521200

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

Avery, DM, 3rd, Rodner, CM, & Edgar, CM (2016). Isandla esinxulumene nezemidlalo kunye nokulimala kwesandla: uphononongo. Ijenali yotyando lwamathambo kunye nophando, i-11 (1), i-99. doi.org/10.1186/s13018-016-0432-8

Bohannon RW (2019). Amandla okubamba: I-Biomarker eyimfuneko kubantu abadala. Ukungenelela kwezonyango ekugugeni, i-14, i-1681-1691. doi.org/10.2147/CIA.S194543

Tawfik, A., Katt, BM, Sirch, F., Simon, ME, Padua, F., Fletcher, D., Beredjiklian, P., & Nakashian, M. (2021). Uphononongo malunga nesiganeko sokulimala kwesandla okanye iWrist kubadlali be-CrossFit. Cureus, 13(3), e13818. doi.org/10.7759/cureus.13818

Ukuchacha kwi-Triceps Tear: Yintoni omele uyilindele

Ukuchacha kwi-Triceps Tear: Yintoni omele uyilindele

Kubadlali kunye nabathandi bezemidlalo, i-triceps ekrazukileyo inokuba yingozi enkulu. Ngaba ukwazi iimpawu zabo, izizathu, izinto ezinobungozi, kunye neengxaki ezinokuthi zincede ababoneleli bezempilo baphuhlise isicwangciso sonyango esisebenzayo?

Ukuchacha kwi-Triceps Tear: Yintoni omele uyilindele

Ukwenzakala kweTriceps eziqwengiweyo

I-triceps sisihlunu esingasemva kwengalo engaphezulu esivumela ingqiniba ukuba ime nkqo. Ngethamsanqa, iinyembezi ze-triceps aziqhelekanga, kodwa zinokuba zinzulu. Ukulimala kuchaphazela amadoda ngokuphindaphindiweyo kunabasetyhini kwaye ngokuqhelekileyo kuvela kwintlungu, imidlalo, kunye / okanye imisebenzi yokuzivocavoca. Ngokuxhomekeke kubungakanani kunye nobukhulu bomonzakalo, ukwenzakala kwe-triceps ekrazukileyo kunokufuna ukuqhekeka, unyango lomzimba, kwaye mhlawumbi utyando ukuze uphinde ushukume kunye namandla. Ukuchacha emva kokukrazula i-triceps ngokuqhelekileyo kuthatha malunga neenyanga ezintandathu. (Iziko lezoNyango leYunivesithi yaseOhio State Wexner. 2021)

Anatomy

I-triceps brachii muscle, okanye i-triceps, ihamba ngasemva kwengalo engaphezulu. Ibizwa ngokuba kathathu kuba ineentloko ezintathu-intloko ende, ephakathi, kunye nesecaleni. (Sendic G. 2023) I-triceps iqala egxalabeni kwaye inamathele kwi-shoulder blade / scapula kunye nethambo lengalo ephezulu / i-humerus. Ezantsi, incamathela kwindawo yengqiniba. Eli lithambo kwicala le-pinky le-forearm, eyaziwa ngokuba yi-ulna. I-triceps ibangela intshukumo egxalabeni nakwi-elbow joint. Egxalabeni, lenza ulwandiso okanye intshukumo ngasemva yengalo kunye ne-adduction okanye ihambisa ingalo isiya emzimbeni. Umsebenzi oyintloko walo msipha ukwi-elbow, apho yenza ukwandiswa okanye ukulungiswa kwe-elbow. I-triceps isebenza ngokuchasene ne-biceps muscle ngaphambili kwengalo engaphezulu, eyenza i-flexion okanye ukugoba kwe-elbow.

Triceps Iinyembezi

Iinyembezi zinokuthi zenzeke naphi na ubude besihlunu okanye i-tendon, esi sisakhiwo esinamathelisa isihlunu emathanjeni. Iinyembezi ze-Triceps zivame ukuvela kwi-tendon edibanisa i-triceps ngasemva kwe-elbow. Iinyembezi ze-muscle kunye ne-tendon zifakwe kwi-1 ukuya kwi-3 ngokusekelwe kubunzima. (Alberto Grassi et al., 2016)

IBanga loku-1 liPhakathi

  • Ezi nyembezi zincinci zibangela intlungu ebuhlungu ngokuhamba.
  • Kukho ukudumba, ukugruzuka, kunye nokulahleka okuncinci komsebenzi.

IBanga lesi-2 ePhakathi

  • Ezi nyembezi zinkulu kwaye zinokudumba okuphakathi kunye namanxeba.
  • Iintsinga zikrazukile ngokuyinxenye kwaye zoluliwe.
  • Ukuya kuthi ga kwi-50% ilahleko yomsebenzi.

IBanga lesi-3 elinzima

  • Olu lolona hlobo lubi kakhulu lokukrazula, apho i-muscle okanye i-tendon ikrazuke ngokupheleleyo.
  • Olu konzakala lubangela iintlungu ezinzima kunye nokukhubazeka.

iimpawu

Iinyembezi ze-Triceps zibangela intlungu ekhawulezileyo emva kwengqiniba kunye nengalo engaphezulu eyanda xa uzama ukuhambisa i-elbow. Abantu ngabanye banokuziva kunye/okanye beve ukuvela okanye ukukrazuka. Kuya kubakho ukudumba, kwaye ulusu luya kuba bomvu kunye/okanye lugruzuke. Ngokukrazula inxalenye, ingalo iya kuziva ibuthathaka. Ukuba kukho ukukrazula okupheleleyo, kuya kubakho ubuthathaka obukhulu xa ulungisa i-elbow. Abantu ngabanye banokuqaphela iqhuma elingasemva kwengalo apho izihlunu ziye zadibana kwaye zaqhina kunye.

Izizathu

Iinyembezi ze-Triceps zivame ukuvela ngexesha lokuxhatshazwa, xa i-muscle ibanjwe kwaye amandla angaphandle atyhala i-elbow kwindawo egobileyo. (UKyle Casadei et al., 2020) Omnye woonobangela abaqhelekileyo kukuwela ngengalo eyoluliweyo. Iinyembezi ze-Triceps ziyenzeka ngexesha lemidlalo efana nale:

  • Ukuphosa i-baseball
  • Ukuvala kumdlalo webhola
  • imithambo yomzimba
  • Ibhokisi
  • Xa umdlali esiwa aze ahlale engalweni yakhe.
  • Iinyembezi zinokuthi zenzeke xa usebenzisa izisindo ezinzima ngexesha lokuzilolonga okujoliswe kuko kwi-triceps, njenge-bench press.
  • Iinyembezi zinokuthi zenzeke ngenxa yokwenzakala ngokuthe ngqo kwisihlunu, njengengozi yemoto, kodwa aziqhelekanga.

Ixesha elide

Iinyembezi ze-Triceps zinokukhula ngokuhamba kwexesha ngenxa ye-tendonitis. Le meko idla ngokuvela ngenxa yokusetyenziswa ngokuphindaphindiweyo kwemisipha ye-triceps ngexesha lemisebenzi efana nomsebenzi wezandla okanye umthambo. I-Triceps tendonitis ngamanye amaxesha ibizwa ngokuba yi-elbow ye-weightlifter. (Iziko le-Orthopedic & Spine. ND) Ukuxinezeleka kwemisipha kubangela iinyembezi ezincinci ezidla ngokuphiliswa ngumzimba. Nangona kunjalo, ukuba ubunzima obuninzi bubekwe kwi-tendon kunokuba bukwazi ukuqhubeka, iinyembezi ezincinci zinokuqala ukukhula.

Izinto zobungozi

Izinto ezinobungozi zinokunyusa umngcipheko wokukrazuka kwe-triceps. Iimeko zonyango eziphantsi zingenza buthathaka imisipha, ukwandisa umngcipheko wokulimala, kwaye kunokubandakanya: (Tony Mangano et al., 2015)

  • Diabetes
  • Irheumatoid arthritis
  • Hyperparathyroidism
  • Lupus
  • Xanthoma - iidiphozithi ezinamafutha e-cholesterol phantsi kwesikhumba.
  • I-hemangioendothelioma - izicubu ezinomhlaza okanye ezingenayo i-cancer ezibangelwa ukukhula okungaqhelekanga kweeseli zemithambo yegazi.
  • Ukungaphumeleli kwezintso okungapheliyo
  • I-tendonitis engapheliyo okanye i-bursitis kwi-elbow.
  • Abantu abaye bafumana i-cortisone shots kwi-tendon.
  • Abantu abasebenzisa i-anabolic steroids.

Iinyembezi ze-triceps zivame ukwenzeka rhoqo kumadoda phakathi kwama-30 kunye nama-50.Iimbumbulu zeOrtho. 2022) Oku kuvela ekuthatheni inxaxheba kwimisebenzi efana nebhola, ukuphakamisa ubunzima, ukwakha umzimba, kunye nomsebenzi wezandla, okwandisa umngcipheko wokulimala.

impatho

Unyango luxhomekeke kwiyiphi inxalenye ye-triceps echaphazelekayo kunye nobukhulu bomonakalo. Isenokufuna ukuphumla iiveki ezimbalwa kuphela, unyango lomzimba, okanye lufune utyando.

I-Nonsological

Iinyembezi eziyingxenye kwi-triceps ezibandakanya ngaphantsi kwe-50% ye-tendon zihlala ziphathwa ngaphandle kokuhlinzwa. (UMehmet Demirhan, u-Ali Ersen ngo-2016) Unyango lokuqala lubandakanya:

  • Ukuqhawula ingqiniba ngokugoba kancinane kangangeeveki ezine ukuya kwezintandathu kuvumela izicubu ezonzakeleyo ukuba ziphole. (Iimbumbulu zeOrtho. 2022)
  • Ngeli xesha, umkhenkce ungasetyenziswa kwindawo ye-15 ukuya kwi-20 imizuzu ngamaxesha amaninzi imihla ngemihla ukunceda ukunciphisa intlungu kunye nokuvuvukala.
  • Amachiza angenayo i-steroidal anti-inflammatory / NSAIDs - i-Aleve, i-Advil, kunye ne-Bayer inokunceda ukunciphisa ukuvuvukala.
  • Amanye amayeza angaphezu kwe-counter-counter afana neTylenol anokunceda ukunciphisa intlungu.
  • Emva kokuba i-splint isusiwe, unyango lomzimba luya kunceda ukubuyisela ukunyakaza kunye namandla kwi-elbow.
  • Ukunyakaza okupheleleyo kulindeleke ukuba kubuyele kwiiveki ze-12, kodwa amandla apheleleyo akayi kubuya kude kube ziinyanga ezintandathu ukuya kwezilithoba emva kokulimala. (UMehmet Demirhan, u-Ali Ersen ngo-2016)

Ukuhlinzwa

Iinyembezi ze-Triceps tendon ezibandakanya ngaphezu kwe-50% ye-tendon idinga ukuhlinzwa. Kwezinye iimeko, nangona kunjalo, utyando lusenokucetyiswa ngeenyembezi ezincinci kune-50% ukuba umntu unomsebenzi onzima ngokomzimba okanye uceba ukuphinda adlale imidlalo kwinqanaba eliphezulu. Iinyembezi kwisisu se-muscle okanye indawo apho isihlunu kunye ne-tendon zijoyina ziqhele ukuthungwa kunye. Ukuba ithenda ayisabotshelelwanga kwithambo, iphinde yajijwa. Ukubuyisela kunye nonyango lomzimba emva kokuhlinzwa kuxhomekeke kwiiprothokholi zogqirha othile. Ngokubanzi, umntu ngamnye uya kuchitha iiveki ezimbalwa kwizihlangu zezilima ezidityaniswe ngentsinjana/ngeplangana. Malunga neeveki ezine emva kotyando, abantu baya kukwazi ukuqalisa ukuhambisa ingqiniba kwakhona. Nangona kunjalo, abayi kukwazi ukuqalisa ukwenza umsebenzi wokuphakamisa ubunzima kangangeenyanga ezine ukuya kwezintandathu. (Iimbumbulu zeOrtho. 2022) (UMehmet Demirhan, u-Ali Ersen ngo-2016)

Iingxaki

Iingxaki zingenzeka emva kokulungiswa kwe-triceps, nokuba kukho utyando okanye cha. Ngokomzekelo, abantu basenokuba neengxaki zokuphinda bahluthe ibhokhwe ukwandiswa okanye ukolula. Bakwasemngciphekweni omkhulu wokuqhambuka kwakhona ukuba ngaba bazama ukusebenzisa ingalo phambi kokuba iphole ngokupheleleyo. (UMehmet Demirhan, u-Ali Ersen ngo-2016)


Ukhathalelo lweChiropractic lokuPhila emva kokwenzakala


Ucaphulo

Iziko lezoNyango leYunivesithi yaseOhio State Wexner. (2021). Ukulungiswa kwe-Distal triceps: isikhokelo sokhathalelo lweklinikhi. (Amayeza, umba. iyeza.osu.edu/-/media/files/medicine/departments/sports-medicine/medical-professionals/shoulder-and-elbow/distaltricepsrepair.pdf?

Sendic G. Kenhub. (2023). I-Triceps brachii muscle Kenhub. www.kenhub.com/en/library/anatomy/triceps-brachii-muscle

Grassi, A., Quaglia, A., Canata, GL, & Zaffagnini, S. (2016). Uhlaziyo malunga nokuhlelwa kokulimala kwemisipha: uphononongo olubalisayo olusuka kwiklinikhi ukuya kwiinkqubo ezibanzi. Amalungu, 4(1), 39–46. doi.org/10.11138/jts/2016.4.1.039

Casadei, K., Kiel, J., & Freidl, M. (2020). Triceps Tendon Ukwenzakala. Iingxelo zangoku zonyango lwezemidlalo, i-19 (9), i-367-372. doi.org/10.1249/JSR.0000000000000749

Iziko le-Orthopedic & Spine. (ND). I-Triceps tendonitis okanye i-elbow ye-weightlifter. Iziko lovimba. www.osc-ortho.com/resources/elbow-pain/triceps-tendonitis-or-weightlifters-elbow/

Mangano, T., Cerruti, P., Repetto, I., Trentini, R., Giovale, M., & Franchin, F. (2015). I-Tendonopathy engapheliyo njengeMbangela eyahlukileyo ye-Triceps engabonakaliyo yokuqhaqha iTendon kwi-(Risk Factors Free) Umakhi womzimba: Ingxelo yeNgxelo. Ijenali yeengxelo zetyala lamathambo, i-5 (1), i-58-61. doi.org/10.13107/jocr.2250-0685.257

Iimbumbulu zeOrtho. (2022). I-Triceps igqabhuka www.orthobullets.com/shoulder-and-elbow/3071/triceps-rupture

Demirhan, M., & Ersen, A. (2017). I-Distal triceps igqabhuka. EFORT vula uphononongo, 1(6), 255–259. doi.org/10.1302/2058-5241.1.000038

Iinyembezi ze-Achilles Tendon: Izinto zoMngcipheko zichazwe

Iinyembezi ze-Achilles Tendon: Izinto zoMngcipheko zichazwe

Abantu abathatha inxaxheba kwimisebenzi yomzimba kunye nemidlalo banokuvalelwa yi-Achilles tendon tear. Ngaba ukuqonda iimpawu kunye neengozi kunceda kunyango kwaye ubuyisele umntu emsebenzini wakhe wezemidlalo ngokukhawuleza?

Iinyembezi ze-Achilles Tendon: Izinto zoMngcipheko zichazwe

U-Achilles Tendon

Oku kukwenzakala okuqhelekileyo okwenzekayo xa ithenda edibanisa umsipha wethole kwisithende ikrazuka.

Malunga neTendon

  • Ithenda ye-Achilles yeyona nto inkulu emzimbeni.
  • Kwimidlalo kunye nemisebenzi yomzimba, iintshukumo eziqhumayo ezinjengokubaleka, ukutyibilika, izikhundla eziguqukayo ngokukhawuleza, kunye nokutsiba ziqhutywa kwii-Achilles.
  • Amadoda kunokwenzeka ukuba akrazule i-Achilles kwaye agcine ukugqabhuka kwe-tendon. (G. Thevendran et al., 2013)
  • Ukwenzakala kaninzi kwenzeka ngaphandle kokudibana okanye ukungqubana kodwa kunokubaleka, ukuqala, ukumisa, kunye nokutsalwa kwezenzo ezibekwe ezinyaweni.
  • Ezinye ii-antibiotics kunye ne-cortisone shots zinokunyusa amathuba okulimala kwee-Achilles.
  • I-antibiotic ethile, iifluoroquinolones, ibonakaliswe ukwandisa umngcipheko weengxaki ze-tendon ze-Achilles.
  • I-Cortisone shots nayo idibene neenyembezi ze-Achilles, yingakho abaninzi ababoneleli bezempilo bengacebisi i-cortisone ye-Achilles tendonitis. (Anne L. Stephenson et al., 2013)

iimpawu

  • Ukukrazuka kwe-tendon okanye ukuphuka kubangela intlungu ngokukhawuleza emva kwe-ankle.
  • Abantu banokuva i-pop okanye i-snap kwaye bahlala bexela imvakalelo njengokukhatywa kwethole okanye isithende.
  • Abantu ngabanye banobunzima bokukhomba iinzwane zabo ezantsi.
  • Abantu ngabanye banokudumba kunye nokugruzuka kwi-tendon.
  • Umboneleli wezempilo uya kuhlola i-ankle ngokuqhubekayo kwe-tendon.
  • Ukucudisa umsipha wethole kufuneka kubangele ukuba unyawo lubhekise ezantsi, kodwa kubantu abakrazukileyo, unyawo aluyi kuhamba, okukhokelela kwiziphumo ezilungileyo Uvavanyo lukaThompson.
  • Isiphene kwi-tendon sinokuvakala emva kokukrazula.
  • I-X-rays ingasetyenziselwa ukulawula ezinye iimeko, kuquka i-ankle fracture okanye i-ankle arthritis.

Izinto zobungozi

  • I-Achilles tendon ruptures ibonakala kakhulu kumadoda malunga ne-30 okanye i-40.UDavid Pedowitz, uGreg Kirwan. 2013)
  • Abantu abaninzi baneempawu ze-tendonitis ngaphambi kokuba baqhube iinyembezi.
  • Uninzi lwabantu abanalo imbali yeengxaki ze-tendon zangaphambili ze-Achilles.
  • Uninzi lwee-tendon ze-Achilles iinyembezi zidibene nemidlalo yebhola. (Youichi Yasui et al., 2017)

Ezinye izinto ezinobungozi ziquka:

  • Gout
  • Inaliti yeCortisone kwi-Achilles tendon
  • Ukusetyenziswa kwe-antibiotics ye-fluoroquinolone

Amayeza okubulala iintsholongwane eFluoroquinolone aqhele ukusetyenziswa kunyango losulelo lokuphefumla, usulelo lomgudu womchamo, kunye nosulelo lwebhaktiriya. Ezi antibiotics zidibene nokuphuka kwe-tendon ye-Achilles, kodwa uphando olongezelelweyo lufunekayo ukuze kunqume indlela echaphazela ngayo i-tendon ye-Achilles. Abantu abathatha la mayeza bayacetyiswa ukuba baqwalasele elinye iyeza ukuba iingxaki ze-tendon ze-Achilles ziqala ukukhula. (Anne L. Stephenson et al., 2013)

impatho

Ngokuxhomekeke kubukhulu bokulimala, unyango lunokubandakanya iindlela ezingezizo zokuhlinzwa okanye utyando.

  • Inzuzo yotyando ngokuqhelekileyo kukho ukunyanzeliswa okuncinci.
  • Abantu ngabanye banokubuyela kwimisebenzi yezemidlalo ngokukhawuleza, kwaye kukho amathuba amancinci okuphinda aphule i-tendon.
  • Unyango olungasebenzisi utyando ugwema iingozi zotyando ezinokubakho, kwaye iziphumo zexesha elide zokusebenza ziyafana. (UDavid Pedowitz, uGreg Kirwan. 2013)

Ukunyanga i-Ankle Sprains


Ucaphulo

Thevendran, G., Sarraf, KM, Patel, NK, Sadri, A., & Rosenfeld, P. (2013). I-tendon ye-Achilles ephukile: inkcazo yangoku ukusuka kwi-biology yokuphuka ukuya kunyango. Utyando lwe-Musculoskeletal, i-97 (1), i-9-20. doi.org/10.1007/s12306-013-0251-6

Stephenson, AL, Wu, W., Cortes, D., & Rochon, PA (2013). Ukulimala kweTendon kunye nokusetyenziswa kweFluoroquinolone: ​​Ukuphononongwa ngokuchanekileyo. Ukhuseleko lweziyobisi, 36 (9), 709-721. doi.org/10.1007/s40264-013-0089-8

Pedowitz, D., & Kirwan, G. (2013). I-Achilles tendon iyaphuka. Uphononongo lwangoku kwiyeza ze-musculoskeletal, 6 (4), 285-293. doi.org/10.1007/s12178-013-9185-8

Yasui, Y., Tonogai, I., Rosenbaum, AJ, Shimozono, Y., Kawano, H., & Kennedy, JG (2017). Ingozi ye-Achilles Tendon Ukuphuka kwizigulane ezine-Achilles Tendinopathy: Uhlalutyo lweDatha yezeMpilo e-United States. Uphando lweBioMed lwamazwe ngamazwe, 2017, 7021862. doi.org/10.1155/2017/7021862

Unyango olubandayo nge-Ice Tape yokulimala kwe-Musculoskeletal

Unyango olubandayo nge-Ice Tape yokulimala kwe-Musculoskeletal

Kubantu ngabanye kwimidlalo, abathanda ukomelela, kunye nabo benza imisebenzi yomzimba, ukwenzakala kwe-musculoskeletal kuqhelekile. Ngaba ukusebenzisa i-ice tape kunokunceda ngexesha lokuqala okanye elibukhali lokulimala kunciphisa ukuvuvukala kunye nokudumba ukukhawulezisa ukuchacha nokubuyela kwimisebenzi kwakamsinya?

Unyango olubandayo nge-Ice Tape yokulimala kwe-MusculoskeletalITape yomkhenkce

Emva kokwenzakala kwe-musculoskeletal, abantu ngabanye bayacetyiswa ukuba balandele i-R.I.C.E. indlela yokunceda ukunciphisa ukudumba nokuvuvukala. R.I.C.E. sisishunqulelo se-Rest, Umkhenkce, uKucinezeleka, kunye noKuphakama. (Michigan Medicine. IYunivesithi yaseMichigan. 2023) Ukubanda kunceda ukunciphisa iintlungu, ukunciphisa ubushushu bezicubu, kunye nokunciphisa ukudumba kwindawo yokwenzakala. Ngokulawula ukuvuvukala ngomkhenkce kunye nokunyanzeliswa kwangoko emva kokulimala, abantu ngabanye banokugcina uluhlu olufanelekileyo lokuhamba kunye nokuhamba malunga nenxalenye yomzimba owenzakeleyo. (Jon E. Block. 2010) Kukho iindlela ezahlukeneyo zokusebenzisa umkhenkce kwingozi.

  • Iingxowa ze-ice ezithengiweyo kunye neepakethe ezibandayo.
  • Ukumanzisa inxalenye yomzimba owenzakeleyo kwi-whirlpool ebandayo okanye ebhafini.
  • Ukwenza iipakethi zomkhenkce ezinokuphinda zisetyenziswe.
  • I-bandage yoxinzelelo ingasetyenziswa kunye nomkhenkce.

ITape yomkhenkce libhandeji lokucinezela elibonelela ngonyango olubandayo ngaxeshanye. Emva kokulimala, ukuyifaka kunokunceda ukunciphisa intlungu kunye nokudumba ngexesha lokuvuvukala okukhulu kokuphilisa. (Matthew J. Kraeutler et al., 2015)

Isebenza njani iTape

I-tape i-bandage eguquguqukayo efakwe kwi-gel yokupholisa yonyango. Xa isetyenziswe kwindawo eyonzakeleyo kwaye ibonakaliswe emoyeni, ijeli iyasebenza, ivelise ukuvakalelwa okubandayo kwindawo yonke. Isiphumo sonyango lonyango sinokuhlala iiyure ezintlanu ukuya kwezintandathu. Idibaniswe ne-bandage eguquguqukayo, inika unyango lwe-ice kunye nokunyanzeliswa. Iteyiphu yomkhenkce ingasetyenziselwa ngqo ngaphandle kwepakethe kodwa ingagcinwa kwifriji ukunyusa umphumo obandayo. Ngokuxhomekeke kwimiyalelo yomenzi, iteyiphu ayimelanga igcinwe kwisikhenkcisi njengoko oku kunokwenza kube nzima kakhulu ukusonga indawo eyonzakeleyo.

eziluncedo

Izibonelelo ziquka oku kulandelayo:

Kulula ukuyisebenzisa

  • Imveliso kulula ukuyisebenzisa.
  • Khupha iteyiphu, kwaye uqale ukuyisonga kwilungu lomzimba elenzakeleyo.

IiFasteners aziyomfuneko

  • Ukusonga kunamathele ngokwawo, ngoko i-tape ihlala kwindawo ngaphandle kokusebenzisa iziqeshana okanye izibophelelo.

Kulula ukuSika

  • Uluhlu olusemgangathweni luyi-intshi ezingama-48 ubude kunye nee-intshi ezi-2 ububanzi.
  • Uninzi lwamanxeba lufuna ngokwaneleyo ukugubungela indawo eyonzakeleyo.
  • Izikere zisike elona nani lifunekayo, kwaye ezinye zigcine kwingxowa ephinda ivaleke.

Ukuhlaziywa

  • Emva kwemizuzu eyi-15 ukuya kwe-20 yokusetyenziswa, imveliso inokususwa ngokulula, ihlanganiswe, igcinwe kwisikhwama, kwaye isetyenziswe kwakhona.
  • Iteyiphu ingasetyenziselwa amaxesha amaninzi.
  • I-tape iqala ukulahlekelwa umgangatho wayo wokupholisa emva kokusetyenziswa okuninzi.

Portable

  • Iteyiphu ayifuni kufakwa kwindawo epholileyo xa uhamba.
  • Iphathwa ngokulula kwaye igqibelele kwi-ice ekhawulezayo kunye nesicelo soxinzelelo ngokukhawuleza emva kokulimala.
  • Inokunciphisa iintlungu kunye nokudumba kwaye igcinwe kwindawo yokusebenza.

nezingeloncedo

Ukungalungi okumbalwa kubandakanya oku kulandelayo:

Ivumba leMichiza

  • Ijeli ekusongeni okuguquguqukayo ingaba nevumba leyeza.
  • Ayilovumba elinamandla njengeekhilimu zeentlungu, kodwa ivumba lekhemikhali linokubakhathaza abanye abantu.

Isenokungabandi ngokwaneleyo

  • Iteyiphu isebenzela ukuthomalalisa iintlungu kwangoko kunye nokudumba, kodwa isenokungabandi ngokwaneleyo kumsebenzisi xa isetyenziswe kanye kwipakethe kwiqondo lobushushu begumbi.
  • Nangona kunjalo, inokubekwa efrijini ukwandisa ukubanda kwaye inokubonelela ngesiphumo sokupholisa ngonyango ngakumbi, ngakumbi kwabo bajongene ne-tendinitis okanye i-bursitis.

Ukuncamathela kusenokuphazamisa

  • Iteyiphu inokuba ncangathi kwabanye.
  • Lo mba uncangathi unokuba ngumsindo omncinci.
  • Nangona kunjalo, ivakala nje incangathi xa isetyenziswa.
  • Iiflekhi ezimbalwa zejeli zinokushiyeka ngasemva xa zisusiwe.
  • Iteyiphu yomkhenkce inokubambelela kwiimpahla.

Kubantu abafuna unyango olukhawulezayo, oluhambayo lokupholisa amalungu omzimba awonzakeleyo okanye abuhlungu, umkhenkce tape inokuba lukhetho. Kungaba kuhle ukuba nesandla ukubonelela ngoxinzelelo lokupholisa ukuba ukwenzakala okuncinci kwenzeka ngelixa uthatha inxaxheba kwi-athletics okanye kwimisebenzi yomzimba kunye nokukhululeka kokusetyenziswa ngokugqithiseleyo okanye ukwenzakala okuphindaphindiweyo.


Ukunyanga i-Ankle Sprains


Ucaphulo

Michigan Medicine. IYunivesithi yaseMichigan. Ukuphumla, umkhenkce, uxinzelelo kunye nokuphakama (RICE).

Block J. E. (2010). Ukubanda kunye nokunyanzeliswa kolawulo lokulimala kwe-musculoskelet kunye neenkqubo zokusebenza kwamathambo: ukuphononongwa kwengxelo. Vula ukufikelela kwijenali yezamayeza ezemidlalo, 1, 105–113. doi.org/10.2147/oajsm.s11102

UKraeutler, M. J., Reynolds, K. A., Long, C., & McCarty, E. C. (2015). I-cryotherapy exinzelelekileyo ngokuchasene nomkhenkce-isifundo esilindelekileyo, esingahleliweyo kwiintlungu zangasemva kokuhlinzwa kwizigulane ezenza ukulungiswa kwe-arthroscopic rotator cuff okanye i-subacromial decompression. Ijenali yotyando lwamagxa kunye nengqiniba, 24 (6), 854-859. doi.org/10.1016/j.jse.2015.02.004

Qonda Ukwenzakala kweTurf Toe: Iimpawu, Unyango, kunye noBuyiselo

Qonda Ukwenzakala kweTurf Toe: Iimpawu, Unyango, kunye noBuyiselo

Kubantu abajongene nokulimala kweenzwane ze-turf, ngaba ukwazi iimpawu kunokunceda iimbaleki kunye nabangengabo abadlali ngonyango, ixesha lokubuyisela, kunye nokubuyela kwimisebenzi?

Qonda Ukwenzakala kweTurf Toe: Iimpawu, Unyango, kunye noBuyiselo

Ukwenzakala kweTurf Toe

Ukulimala kwenzwane ye-turf kuchaphazela i-ligaments ye-tissue ethambileyo kunye ne-tendon kwisiseko senzwane enkulu phantsi unyawo. Le meko ngokuqhelekileyo iyenzeka xa inzwane i-hyperextended / inyanzeliswa phezulu, njengokuba ibhola yeenyawo iphantsi kwaye isithende siphakanyiswa. (I-American Academy ye-Orthopedic Surgeons. 2021) Ukulimala kuqhelekileyo phakathi kwabadlali abadlala imidlalo kwi-turf yokwenziwa, yindlela yokulimala ebizwa ngayo. Nangona kunjalo, inokuchaphazela nabangengabo iimbaleki, njengabantu abasebenza ngeenyawo imini yonke.

  • Ixesha lokubuyisela emva kokulimala kwe-turf toe kuxhomekeke kubunzima kunye nohlobo lwemisebenzi umntu aceba ukubuyela kuyo.
  • Ukubuyela kwimisebenzi yezemidlalo ephezulu emva kokulimala kakhulu kunokuthatha iinyanga ezintandathu.
  • Ezi nzakala ziyahluka ngobunzima kodwa ngokuqhelekileyo ziphucula ngonyango olulondolozayo. Kwiimeko ezimandundu, kunokufuneka utyando.
  • Ubuhlungu ngumcimbi oyintloko oyeka imisebenzi yomzimba emva kokulimala kwebanga le-1, ngelixa amabakala 2 kunye ne-3 angathatha iiveki ukuya kwiinyanga ukuphilisa ngokupheleleyo.

meaning

Ukwenzakala kwinzwane yonyawo kubhekisa ku-a metatarsophalangeal yoxinzelelo ngokudibeneyo. Olu luhlu lubandakanya iigaments ezidibanisa ithambo kwinyawo lonyawo, ngaphantsi kwenzwane enkulu / i-phalanx esondeleyo, kumathambo adibanisa iinzwane kumathambo amakhulu ezinyaweni / i-metatarsals. Ukwenzakala ngokuqhelekileyo kubangelwa yi-hyperextension edla ngokuphuma kwintshukumo yokutyhala, njengokubaleka okanye ukutsiba.

UkuGcina

Ukulimala kweenzwane ze-turf kunokuqala ukusuka kumbi ukuya kobunzima kwaye kuhlelwe ngolu hlobo lulandelayo: (I-American Academy ye-Orthopedic Surgeons. 2021)

  • Bakala 1 – Izicubu ezithambileyo zoluliwe, zibangela intlungu kunye nokudumba.
  • Bakala 2 – Ithishu ethambileyo ikrazuke kancinane. Ubuhlungu bubonakala ngakumbi, kunye nokudumba okubonakalayo kunye nokubetha, kwaye kunzima ukuhambisa inzwane.
  • Bakala 3 – Izicubu ezithambileyo zikrazukile ngokupheleleyo, kwaye iimpawu zibukhali.

Ngaba Le nto Ibangela Iintlungu Zonyawo Lwam?

Inzwane yeTurf ingaba yi:

  • Ukulimala ngokugqithisileyo - okubangelwa ukuphindaphinda ukunyakaza okufanayo ngokuphindaphindiweyo ixesha elide, elibangela ukuba iimpawu zibe nzima.
  • Ukulimala okukrakra - okwenzeka ngokukhawuleza, kubangela intlungu ngokukhawuleza.

Iimpawu zingabandakanya oku kulandelayo: (IMisa Jikelele uBrigham. 2023)

  • Uluhlu olulinganiselweyo lwentshukumo.
  • Ubunono kuzwane omkhulu kunye nendawo ejikelezileyo.
  • Ukudumba.
  • Intlungu kwinzwane enkulu kunye nendawo ejikelezileyo.
  • Ukuthuthuzela.
  • Amalungu adibeneyo angabonisa ukuba kukho ukuchithwa.

Ukuqondwa

Ukuba ufumana iimpawu ze-turf toe, bona umboneleli wezempilo ukuze ufumane ukuxilongwa ngokufanelekileyo ukuze baphuhlise isicwangciso sonyango lomntu. Baza kwenza uvavanyo lomzimba ukuvavanya intlungu, ukudumba, kunye noluhlu lwentshukumo. (I-American Academy ye-Orthopedic Surgeons. 2021) Ukuba umboneleli wezempilo ukrokrela umonakalo wezicubu, unokuncoma umfanekiso kunye ne-X-rays kunye (i-MRI) ukulinganisa ukulimala kunye nokumisela indlela efanelekileyo yokwenza.

impatho

Umboneleli wezempilo uya kugqiba unyango olungcono olusekelwe kubunzima bokulimala. Konke ukulimala kweenzwane ze-turf kunokuzuza kwiprotocol ye-RICE: (IKholeji yaseMelika yeeNyawo kunye ne-Ankle Surgeons. Iinyaniso zempilo yonyawo. 2023)

  1. Ukuphumla - Yiphephe imisebenzi eyenza iimpawu zibe mandundu. Oku kunokubandakanya ukusebenzisa isixhobo sokuncedisa njengebhutsi yokuhamba okanye iintonga zokunciphisa uxinzelelo.
  2. Umkhenkce – Faka umkhenkce kangangemizuzu engama-20, emva koko ulinde imizuzu engama-40 ngaphambi kokuba uphinde ufake isicelo.
  3. Uxinzelelo - Gquba inzwane kunye nonyawo nge-bandage e-elastic ukuxhasa kunye nokunciphisa ukudumba.
  4. Ukuphakama -Faka unyawo ngaphezu kwinqanaba lentliziyo ukunceda ukunciphisa ukudumba.

Bakala 1

I-Toe ye-turf yeBanga loku-1 ihlelwa ngezicubu ezithambileyo ezoluliweyo, iintlungu, kunye nokudumba. Unyango lungabandakanya: (U-Ali-Asgar Najefi et al., 2018)

  • Ukucofa ukuxhasa uzwane.
  • Ukunxiba izihlangu ezine soli eqinileyo.
  • Inkxaso ye-Orthotic, njenge-a ipleyiti ye-turf toe.

Amabanga 2 kunye 3

IBanga lesi-2 kunye nelesi-3 liza nokukrazula inxalenye okanye epheleleyo, iintlungu ezibuhlungu, kunye nokudumba. Unyango lwezinzwane ze-turf ezinzima zinokubandakanya: (U-Ali-Asgar Najefi et al., 2018)

  • Ukuthwala ubunzima obulinganiselweyo
  • Ukusebenzisa izixhobo zokuncedisa ezifana neentonga, ibhutsi yokuhamba, okanye isamente.

Olunye Unyango

  • Ngaphantsi kwe-2% yokulimala kufuna utyando. Ngokuqhelekileyo kunconywa ukuba kukho ukungazinzi kwilungu okanye xa unyango olulondolozayo lungaphumeleli. (U-Ali-Asgar Najefi et al., 2018) (UZachariah W. Pinter et al., 2020)
  • Unyango lomzimba lunenzuzo ekunciphiseni intlungu kunye nokuphucula uluhlu lwentshukumo kunye namandla emva kokulimala. (I-American Academy ye-Orthopedic Surgeons. 2021)
  • Unyango lomzimba lukwabandakanya ukuziqhelanisa nokufaneleka kunye noqeqesho lobuchule, i-orthotics, kunye nokunxiba izihlangu ezicetyiswayo kwimisebenzi ethile yomzimba. (ULisa Chinn, uJay Hertel. 2010)
  • Umgulana womzimba unokunceda ekuqinisekiseni ukuba umntu akabuyeli kwimisebenzi yenyama ngaphambi kokuba ukulimala kuphiliswe ngokupheleleyo kwaye kuthintele umngcipheko wokulimala kwakhona.

Ixesha lokubuyisela

Ukuchacha kuxhomekeke kubunzima bokwenzakala. (U-Ali-Asgar Najefi et al., 2018)

  • IBanga loku-1 - Isifundo njengoko sihluka ngokuxhomekeke kukunyamezela iintlungu zomntu.
  • IBanga lesi-2 – iiveki ezine ukuya kwezintandathu zokungashukumi.
  • IBanga lesi-3 ukuya kwiiveki ezisibhozo ubuncinane bokungashukumi.
  • Kungathatha ukuya kwiinyanga ezintandathu ukubuyela ekusebenzeni kwesiqhelo.

Ukubuyela kwiMisebenzi eqhelekileyo

Emva kokulimala kweenzwane zebanga loku-1, abantu banokubuyela kwimisebenzi eqhelekileyo xa iintlungu ziphantsi kolawulo. IBanga lesi-2 nelesi-3 lithatha ixesha elide ukuchacha. Ukubuyela kwimisebenzi yezemidlalo emva kokulimala kwebanga lesi-2 kunokuthatha malunga neenyanga ezimbini okanye ezintathu, ngelixa ukulimala kwebanga lesi-3 kunye namatyala afuna ukuhlinzwa angathatha ukuya kwiinyanga ezintandathu. (U-Ali-Asgar Najefi et al., 2018)


Ezemidlalo Unyango lweChiropractic


Ucaphulo

I-American Academy ye-Orthopedic Surgeons. (2021). Inyosi yeTurf.

IMisa Jikelele uBrigham. (2023). Inyosi yeTurf.

IKholeji yaseMelika yeeNyawo kunye ne-Ankle Surgeons. Iinyaniso zempilo yonyawo. (2023). Iprothokholi yeRICE.

Najefi, AA, Jeyaseelan, L., & Welck, M. (2018). Inzwane yeTurf: Uhlaziyo lweklinikhi. EFORT vula uphononongo, 3(9), 501–506. doi.org/10.1302/2058-5241.3.180012

Pinter, ZW, Farnell, CG, Huntley, S., Patel, HA, Peng, J., McMurtrie, J., Ray, JL, Naranje, S., & Shah, AB (2020). Iziphumo zokulungiswa kweenzwane ezingapheliyo kwi-Turf Toe kwi-Non-athlete Population: i-Retrospective Study. Ijenali yaseIndiya yonyango lwamathambo, 54 (1), 43–48. doi.org/10.1007/s43465-019-00010-8

Chinn, L., & Hertel, J. (2010). Ukuvuselelwa kwe-ankle kunye nokulimala kweenyawo kubadlali. Iiklinikhi kumayeza ezemidlalo, i-29 (1), i-157-167. doi.org/10.1016/j.csm.2009.09.006