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.
by UGqr Alex Jimenez Disc Disc , Unyango lokuthotywa koMnqonqo , Ukulimala kwezemidlalo
Nanini na xa uphumela ebaleni lokudlala okanye kwindawo yokuzivocavoca, kukho umngcipheko wokwenzakala ngenxa yemidlalo . Ukutsalwa ngasemva, ukuxhatshazwa kunye nokulimala kwe-sprain yeyona nto ixhaphakileyo. Intlungu ephantsi yomqolo yenye yezona zikhalazo zixhaphakileyo kuwo onke amanqanaba okhuphiswano. I-90% yale nzakala ibukhali yomqolo iya kuziphilisa ngokwazo, ngokuqhelekileyo malunga neenyanga ezintathu. Nangona kunjalo, ngamanye amaxesha olu konzakala lunokuba lubi kakhulu kwaye lufuna ukhathalelo lwezonyango lobuchwephesha. Iinketho zonyango zamaqela ahlukeneyo eembaleki zibandakanya iimoto ezingahlinzekiyo ukugqithisa komlenze .
Sports Back Ukwenzakala
Iindlela zokulimala ziyahluka ukusuka kwimidlalo ukuya kwimidlalo, kodwa kukho iingcebiso malunga nonyango lokuthotywa komgogodla kwezi nzakala kunye nokubuyela ekudlaleni. Iingcali zonyango lwe-Chiropractic ziqonda iipatheni zokulimala ngokuthe ngqo kwezemidlalo kunye nezikhokelo zonyango kubadlali abalandela ukulimala komqolo. Unyango lwe-Spinal decompression lunenzuzo kwaye lukhokelela kumazinga aphezulu okubuyela kumdlalo ngokuxhomekeke kumdlalo othile womdlali owenzakeleyo. I-Chiropractor iya kudala isicwangciso sonyango somnqonqo wobuqu kumxholo othile wezemidlalo ukuhlangabezana neemfuno zexesha elifutshane kunye nexesha elide lomdlali.
Kuqikelelwa ukuba i-10-15% yabadlali baya kuba neentlungu ezisezantsi. Zonke iintlobo zezemidlalo zandisa uxinzelelo kwi-lumbar spine ngokunyanzeliswa ngokomzimba kunye nokuphindaphinda ukunyakaza / ukunyakaza.
Ukutshintsha okuphindaphindayo, ukugoba, ukujija, ukutsiba, ukugoba, ukugoba, kunye ukulayishwa kwe-spinal axial
Iipateni zokulimala zibonisa ukwanda koxinzelelo olubekwa ngabadlali kwi-lumbar spine.
Ukulimala kweMidlalo yoMnqongo oqhelekileyo
Ukwenzakala kweNtamo yesibeleko
I-stingers luhlobo lokulimala kwentamo.
Ulwamvila lwaziwa ngokuba yi-a ukushisa kukwenzakala okwenzekayo xa intloko okanye intamo ibethwe kwicala elinye, okubangela ukuba igxalaba litsalwe kwelinye icala .
Ezi nzakala zibonakala njenge-numbness okanye ukubetha egxalabeni ukusuka ekusoluleni okanye ukucinezela iingcambu zomlomo wesibeleko.
I-Lumbar Lower Back Sprains kunye ne-Sprains
Xa uzama ukuphakamisa ubunzima obuninzi okanye usebenzisa indlela yokuphakamisa engafanelekanga xa usebenza ngeentsimbi.
Ukuhamba ngokukhawuleza, ukuyeka ngokukhawuleza, kunye nokutshintsha kunokubangela ukuba umqolo ophantsi kunye nezihlunu ze-hip zitsalwe kakhulu / zolulwe.
Ukuhlala phantsi phantsi kunye nokuhluma / ukuxhuma kunokubangela ukolula okungaqhelekanga okanye ukukrazula kwemicu yemisipha.
Ukuqhekeka kunye nokulimala kwiiNkxaso zeZakhiwo zoMnqonqo
Kwimidlalo ebandakanya ukunyakaza okuphindaphindiweyo kwandiswa, ukuphulwa koxinzelelo lomgogodla kuqhelekile.
Kwaziwa njenge i-pars fractures okanye i-spondylolysis , ezi ziyenzeka xa kukho ukuqhekeka kwindawo yangasemva yomqolo womqolo.
Ukunyanzeliswa okugqithisileyo kunye nokuphindaphindiweyo kwindawo yekholomu yomgogodla kukhokelela kwiintlungu ezisezantsi kunye nokulimala.
Ukuthotywa koMnqongo oNgaqhawukiyo
I-Nonsological ukugqithisa komlenze I-motorized traction esetyenziselwa ukukhulula uxinzelelo loxinzelelo, ukubuyisela ubude be-spinal disc, kunye nokunciphisa intlungu yomqolo.
I-Spinal decompression isebenza ukolula ngobunono umqolo otshintsha amandla kunye nendawo yomqolo.
I-cushions efana nejeli phakathi kwe-vertebrae iyatsalwa ukuvula isithuba sokuthatha uxinzelelo kwiinerve kunye nezinye izakhiwo.
Oku kuvumela i-bulging okanye iidiski ze-herniated ukuba zibuyele kwindawo yazo eqhelekileyo kwaye ikhuthaza ukujikeleza kwegazi, amanzi, i-oksijini, kunye nolwelo olutyebileyo lwezondlo kwiidiski zokuphilisa, kunye, kunye neengcambu zemithambo-luvo yokulimala okanye izifo.
DRX 9000 Uxinzelelo
VIDEO
Ucaphulo
Ibhola, uYakobi R et al. "I-Lumbar Spine Injuries kwiMidlalo: Uphononongo loNcwadi kunye neeNgcebiso zonyango lwangoku." Iyeza lezemidlalo - vula vol. 5,1 26. 24 Jun. 2019, doi:10.1186/s40798-019-0199-7
Jonasson, Pall et al. "Ukuxhaphaka kweentlungu ezinxulumene nokubambisana kwimida kunye nomqolo kumaqela amahlanu abadlali abaphezulu." Utyando lwamadolo, i-traumatology yezemidlalo, i-arthroscopy: ijenali esemthethweni ye-ESSKA vol. 19,9 (2011): 1540-6. doi:10.1007/s00167-011-1539-4
Lawrence, James P et al. "Iintlungu zomqolo kwiimbaleki." Ijenali yeAmerican Academy of Orthopedic Surgeons vol. 14,13 (2006): 726-35. doi:10.5435/00124635-200612000-00004
UPetering, uRyan C, kunye noCharles Webb. "Iinketho zonyango kwiintlungu ezisezantsi kwiimbaleki." Ezemidlalo impilo vol. 3,6 (2011): 550-5. doi:10.1177/1941738111416446
Sanchez, Anthony R 2nd et al. "Icala lebala kunye nokulawulwa kwe-prehospital yomdlali owenzakeleyo womqolo." Iingxelo zangoku zamayeza ezemidlalo vol. 4,1 (2005): 50-5. doi:10.1097/01.csmr.0000306072.44520.22
by UGqr Alex Jimenez Ubuhlungu Bokubuyisela , Ukulimala kwezemidlalo
ezibanzi imithambo isebenza kakhulu, njengoko bomeleza umqolo kunye nezihlunu ezingundoqo, ukunceda uthintelo lokwenzakala.ukuzilolonga kwe-aerobic . I-squatting ifuna ukulandela ifom efanelekileyo kunye nokuma. Ukusebenzisa ifom engafanelekanga, ukongeza ubunzima obuninzi ngokukhawuleza, ukugqithisa ngaphandle ixesha elaneleyo lokubuyisela kunokubangela intlungu, intlungu yomqolo, kunye nokwenzakala. Ukuba nobuhlungu bemisipha emva kokwenza i-squats kulindeleke; kunjalo, ukuba iimpawu ezifana isilonda esingapheliyo, ukutshotshozela, ukuba ndindisholo, okanye iintlungu ezibukhali ezifika zihambe , ukuqala ukuvela, kucetyiswa ukuba udibane nomqeqeshi wezonyango, i-chiropractor, ugqirha, okanye ingcali yomgogodla ukuvavanya iimpawu, kwaye ukuba kuyimfuneko ukuphuhlisa isicwangciso sonyango, kunye nesicwangciso sokuthintela ukuqhubeka nokusebenzisa ngokukhuselekileyo.
Ukuzivocavoca kwe-squat
Uku-squatting yindlela eluncedo kakhulu yokuzilolonga. Iimbaleki, abaqeqeshi, abaqeqeshi, kunye nabantu abahleli nje besempilweni basebenzisa ubuchule njengenxalenye yoqeqesho lwabo kunye nokuzilolonga. Oku kungenxa yokuba i-squatting kwandisa amandla e-core muscle, ukunyuka amandla omzimba
Ukunyanzeliswa koMoya
Amandla aphuculweyo kunye noluhlu lwentshukumo luvumela umzimba ukuba uhambe ngokungenasiphako kwiindlela ezahlukeneyo ngomzamo omncinci.
Ukonyuka Kokomelela Kondoqo
Zonke izihlunu ezinkulu zisebenza kunye ngexesha le-squat.
Oku kwandisa ukuzinza kwemisipha, kugcina ibhalansi yomzimba, ukwandisa amandla angundoqo.
UkuKhusela ukuLawulwa
I-squats isebenza yonke imisipha yomlenze ngaxeshanye, ivumelanisa umzimba.
Oku kwandisa ukuzinza komzimba kunciphisa umngcipheko wokwenzakala.
Ubuhlungu obungasemva kunye nokwenzakala okunokwenzeka
Umqolo ubonakaliswe kwaye awukhuselekanga ngexesha le-squat . Apha kulapho iintlungu zangasemva kunye nokwenzakala kunokwenzeka. Izizathu ezinokuthi zibandakanye:
uthintelo
Iindlela zokusombulula ingxaki kunye nokuthintela iintlungu zangasemva ngexesha lokuzivocavoca kwe-squat.
Shushubeza
Benzisa i ukufudumala okufanelekileyo kunye nokusebenzayo
Kucetyiswa ukuba kuqale umsipha ngamnye . Oku kunokuba:Ukuqala ngomsebenzi we-glute.
Emva koko iiplanga zokuvula i-core.
Gqibezela ngokuzolula kunye noluhlu lweendlela zokuzivocavoca.
Umqeqeshi wobuqu unokuncedisa ekudaleni umthambo olungiselelweyo.
Indawo yokuQala
Iinyawo kufuneka zihlale zijonge phambili ukukhusela isinqe kunye namadolo xa uqala i-squat.
Ukuba iinyawo zijongene ne-angle, ifom inokuchaphazeleka, ikhokelela kwiintlungu zangasemva okanye Iingqameko eziwayo .
Ulungelelwaniso lwesisu
Ukugcina ukujonga okuthe tye okanye phezulu, okwandisa ulwazi lweziko ngexesha lokuzivocavoca kwe-squat, kunokuthintela umzimba ukuba uncike phambili kwaye ubeke uxinzelelo kumqolo.
Kuphela i-squat kangangoko kunokwenzeka, uqinisekisa ukuba uzive ulawula kwaye ugcine ifom.
Ukugquma ngokunzulu kunokubangela ukuqina kwemisipha okukhokelela kwiintlungu.
Gxininisa kwifom, njengoko ibaluleke ngaphezu kobunzulu.
Ukuhamba kunye
Ukuhamba kwe-Ankle kunye nokuzinza kubalulekile ukulinganisela kunye nokulawula.
Ukuba iqatha liyaphazamiseka, iinyawo zinokuphakamisa ukusuka emgangathweni, zinyanzele umzimba ukuba uhlawule, nto leyo ekhokelela kubunzima kunye nokwenzakala okunokwenzeka.
Kuphela i-squat ukuya kuthi ga apho uzinzo lwe-ankle luvumela.
Ukuba bhetyebhetye kweqatha Ukuzivocavoca kuya kunceda ukuphucula ifom ye-squat.
Umahluko
A chiropractor okanye umgulana womzimba uya kukwazi ukuvavanya impilo yomgogodla, ifom yokuzivocavoca, kwaye acebise ukuba kukho umba.
UkuBumbiswa kweBhunga
VIDEO
Ukufezekisa iiNjongo zeMpilo kunye nezoFitness Ngokwenza Oko Ukonwabelayo
Ungazibandakanyi kwimithambo okanye kwiinkqubo zokuzilolonga ezikwenza ube lusizi. Yenza umthambo/imisebenzi oyonwabelayo kwaye uyonwabele ukuyenza. Ukuzivocavoca ngenxa yothando lomzimba, ukuwugcina usempilweni kwaye umile, kungekhona ngenxa yokuba kukho imvakalelo yokunyanzeliswa.
Zama kwaye ulinge nge imisebenzi eyahlukeneyo yomzimba ukubona kwaye uzive ukuba yintoni ekusebenzelayo.
Abantu abangakuthandiyo ukuphakamisa iintsimbi bazama ukusebenzisa iibhendi zokuxhathisa okanye imithambo yomzimba.
Okufanayo kuya kwisondlo. Musa ukusekela ukutya kunye nokhetho lokongezelela ukungaqondi kakuhle ngempilo .
Ucaphulo
UCalatayud, uJoaquín et al. "Ukunyamezela kunye noMsebenzi we-Muscle we-Core Muscle Exercises kwi-Chronic Low-back Pain." Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu vol. 16,19 3509. 20 Septemba 2019, doi:10.3390/ijerph16193509
UClark, uDave R et al. "Ukusebenza kwezihlunu kwi-squat ye-barbell elayishiweyo yasimahla: uphononongo olufutshane." Ijenali yamandla kunye nemeko yophando vol. 26,4 (2012): 1169-78. doi:10.1519/JSC.0b013e31822d533d
Cortell-Tormo, uJuan M et al. "Iziphumo zoqeqesho olusebenzayo lokumelana nokuqina kunye nomgangatho wobomi kwabasetyhini abaneentlungu ezingapheliyo ezingasemva." Ijenali yokubuyisela umva kunye ne-musculoskeletal rehabilitation vol. 31,1 (2018): 95-105. doi:10.3233/BMR-169684
Donnelly, uDavid V et al. "Impembelelo yendlela yokujonga kwi-kinematics ye-squat exercise." Ijenali yamandla kunye nemeko yophando vol. 20,1 (2006): 145-50. doi:10.1519/R-16434.1
Zawadka, Magdalena et al. "Ipateni yokutshintsha kwe-squat kwizigulane ezineentlungu ezingapheliyo ezibuhlungu." Uhlaziyo lwamayeza ezolimo kunye nokusingqongileyo: AAEM vol. 28,1 (2021): 158-162. doi:10.26444/aaem/117708
by UGqr Alex Jimenez Ukulimala kwezemidlalo
Xa uxinzelelo lubekwe kwii-shins kunye nomsebenzi owenziwe ngokomzimba ukusuka ekuhambeni, ukugijima, okanye ukuzivocavoca, izicubu ezixhamlayo ezidibanisa imisipha yomlenze kwi-tibia ziyakwazi ukuvutha, kubangele i-medial tibial stress syndrome, eyaziwa ngokuqhelekileyo ngokuba ubuqhetseba obunzima . Oku kudumba kubangelwa ziinyembezi ezincinci kwimisipha kunye nemisipha ye-shin. Intlungu engapheliyo ye-shin inokuhambelana neengxaki ze-arch arch, imiba engaphantsi kwemisipha, okanye izicathulo ezingaxhasi iinyawo ngokufanelekileyo. Nangona ihlala ihamba phakathi kweentsuku ezimbalwa, kubalulekile ukubeka iliso ukuqinisekisa ukuba ayiqhubeki ibe kukuqhekeka koxinzelelo. I-chiropractor inokunika unyango ukukhulula intlungu kunye nokunceda ukukhusela i-shin splints ukuba ibuyele.
I-medial Tibial Stress Syndrome
I-Medial tibial stress syndrome inokuchaphazela nabani na. Inokuvela ekuhambeni imigama emide okanye kwiindawo ezingathandekiyo njengokuhla ngezantsi kunye nezinyuko ezincinci, intambo yokutsiba, kunye nokudlala nabantwana kwindawo yokudlala kunokubangela ukutshisa, ukuxinana, kunye neentlungu ezinqeni. I-Shin splints ichaphazela abantu ngeendlela ezahlukeneyo. Kwabanye, intlungu iyancipha xa umsebenzi wokuqalisa umisiwe. Kwabanye, intlungu ingaba yimeko engapheliyo ebangela intlungu eqhubekayo, nangona xa uphumle.
IShin
I-shin yinxalenye yethambo le-tibia kumlenze ongezantsi.
Eli thambo lifunxa izothuso xa uhamba kwimisebenzi yemihla ngemihla.
Izihlunu ezihamba ecaleni kwe-shin zixhasa i-arch yonyawo kwaye ziphakamisa iinzwane ngexesha lentshukumo.
I-Medial tibial stress syndrome ibangelwa ngamandla amaninzi kwi-shinbone kunye nezicubu ezijikelezayo, ezibangela ukuba izihlunu zihluthe kwaye zinyuse uxinzelelo olujikeleze ithambo.
Ukuba ishiywe ingaphendulwanga, iinyembezi ezincinci kwi-muscle kunye nethambo zinokuqulunqa, ezikhokelela kwiintlungu ezingapheliyo kunye nokuphulwa kwengcinezelo.
I-Medial tibial stress syndrome inokwenzeka ukuba yenzeke ukusuka:
Ukungolula ngaphambi kokusebenza ngokomzimba okanye ukwenza umthambo.
Ukuhamba rhoqo okanye ukubaleka kwiindawo eziqinileyo.
Ukunxiba izicathulo ezingalunganga ezingaboneleli ngokwaneleyo nge-cushioning okanye inkxaso ye-arch.
Ukuzibhokoxa ngokugqithiseleyo emzimbeni ngomsebenzi kunye nokunyakaza.
Umzimba awunikwa ixesha elifanelekileyo lokuchacha.
Iimbaleki zihlala zifumana i-shin splints xa ziye zaqinisa inkqubo yazo yoqeqesho okanye ziyitshintshile.
iimpawu
Iintlungu ngexesha lokuzilolonga okanye umsebenzi.
Intlungu phambi komlenze ongezantsi.
Ubuhlungu kumlenze ongezantsi.
Ukudumba kumlenze ongezantsi.
I-Shin ishushu ekubambeni.
impatho
Nanini na intlungu ifunyenwe , ezinye izihlunu ziya kuqina okanye zibe buthathaka ekuphenduleni. Ngokuchonga imisipha ebuthathaka kunye / okanye eqinile, i-chiropractor inokumisela ukunweba kunye nokuzivocavoca okuya kunceda ukunciphisa intlungu kunye nokukhusela. Enye yemigaqo ephambili ye-chiropractic kukuphatha umzimba njengenkqubo edibeneyo. I-chiropractor inokusebenza kwindawo engahambelaniyo yomzimba ukunyanga indawo yeempawu. Umzekelo, banokusebenza ukulungelelanisa umqolo kunye ne-pelvis ukunciphisa impembelelo kwimilenze ephantsi.
Inxalenye yesicwangciso sonyango inokubandakanya:
UkuHlanganisa izicubu ezithambileyo
Isixhobo esiphathwa ngesandla sikhulula izihlunu eziqinileyo ngexesha lonyango lokuhlanganisa izicubu ezithambileyo kwaye sophuka izicubu ezibomvu ezijikeleze i-tibia.
Ukuphulula izihlunu eziqinileyo emlenzeni kuzigcina zikhululekile kwaye zithomalalisa iintlungu.
I-Percussion massage inokongezwa ukunciphisa amaqhina emisipha, ukuphucula ukuhamba kwegazi, kunye nokukhulula izicubu ezibomvu.
Unyango lukhulula intlungu kwaye lunokunceda ukuphepha i-shin splints xa ubuyela kwimisebenzi eqhelekileyo.
I-Ultrasound kunye ne-Low Laser Therapy
I-Ultrasound kunye nonyango oluphantsi lwe-laser lusebenzisa ukushisa ukufudumala izicubu ezinzulu kumlenze ophantsi ngobunono.
Unyango lunciphisa intlungu, lunciphisa ukuvuvukala, ukudumba, kunye nokwandisa ukuhamba kwegazi.
IKinesio Ukupakisha
Ukusebenzisa i-Kinesio tape eguquguqukayo kwinyawo kunye nomlenze ophantsi kunokunciphisa uxinzelelo kwi-shins. I-chiropractor okanye i-physical therapist iya kubonisa indlela yokusebenzisa i-tape ngokuchanekileyo.
IiOthotics zeenyawo
Abantu ngabanye banokuthi baphuhlise i-shin splints ukuba bane-arches ephakamileyo okanye ephantsi okanye iinyawo zabo zithande ukuqengqeleka ngaphakathi okanye ngaphandle xa behamba.
Ii-orthotics zeenyawo ezimiselweyo zinokwenziwa ukugcina iinyawo zilungelelene ngokufanelekileyo kwaye zixhaswe.
Ukuthoba imithambo
Izikhonkwane zeShin zinokunxulumana izihlunu eziqinileyo ngasemva yethole kunye nezihlunu ezibuthathaka phambi komlenze ongezantsi.
I-chiropractor okanye i-physical therapist iya kubonisa ukuzilolonga kunye nokomeleza ukuze kugcinwe ukulinganisela kwemisipha.
UkuBumbiswa kweBhunga
VIDEO
Ukugcina Amanzi Ngenxa Yokutyiwa Kwetyuwa
Ityuwa / i-sodium iyindawo yonke kwaye kunzima ukuyiphepha.
Isenokungothusi into yokuba i-patty cheeseburger enye iqulethe ngaphezulu kwe-500 mg yesodium - phantse ikota yenqanaba lemihla ngemihla elicetyiswayo, kodwa kuyothusa ukwazi ukuba ifama yokunxiba kwisaladi iqulathe malunga ne-270 mg okanye icephe. yesosi yesoya kwimpilo, imifuno-kuphela i-stir-fry ine-879 mg yesodium. I-Mayo Clinic iqikelela ukuba umntu oqhelekileyo udla malunga ne-3,400 mg yesodium ngosuku: kufutshane nokuphindwe kabini oko kucetyiswayo. Isodium inxulunyaniswe nokugcinwa kwamanzi, kwaye ngumsebenzi wezintso ukukhupha isodiyam engadingekiyo emzimbeni. De izintso zisebenze, umntu uya kube egcina amanzi ongezelelweyo okwexeshana. Ukuba amanzi emihla ngemihla kunye nemikhwa yokuthatha i-sodium itshintsha imihla ngemihla, oku kunokufaka isandla ekugcinweni kwamanzi, okubangela ukuguquguquka kobunzima bemihla ngemihla. Ke, ukuba umntu ebekwisidlo kodwa wakhukulisa umzimba ngetyuwa eninzi kunesiqhelo, lindela ukubona ukonyuka kobunzima okwethutyana.
Ucaphulo
Bates, P. “Shin splints–uphononongo loncwadi.” Ijenali yaseBritane yamayeza ezemidlalo vol. 19,3 (1985): 132-7. doi:10.1136/bjsm.19.3.132
I-Chiropractic Economics: iSayensi eNgemva kwe-Percussion Massage.
I-Gross, ML et al. "Impumelelo yokufakwa kwezihlangu ze-orthotic kwimbaleki yomgama omde." Ijenali yaseMelika yamayeza ezemidlalo vol. 19,4 (1991): 409-12. doi:10.1177/036354659101900416
Heer, uMartina et al. "Ukunyusa umthamo we-sodium ukusuka kwinqanaba eliphantsi okanye eliphezulu langaphambili lichaphazela amanzi, i-electrolyte kunye ne-acid-base balance ngokwahlukileyo." Ijenali yaseBritane yezondlo vol. 101,9 (2009): 1286-94. doi:10.1017/S0007114508088041
McClure, uCharles J. kunye noRobert Oh. "I-Medial Tibial Stress Syndrome." I-StatPearls, i-StatPearls yokuPapasha, nge-11 ka-Agasti ka-2021.
by UGqr Alex Jimenez Abadlali , Ukulimala kwezemidlalo
I-hernia yezemidlalo kukwenzakala kwezicubu ezithambileyo ezenzeka ngaphakathi nakwindawo ejikeleze igroin. Luxinzelelo okanye ukukrazula naziphi na izihlunu ezithambileyo, iintambo, okanye iiligaments kumazantsi esisu okanye kwindawo yegroin. Ngokuqhelekileyo kwenzeka ngexesha lemidlalo yemidlalo efuna ukukhawuleza, ngokukhawuleza, utshintsho olukhawulezayo lwesikhokelo kunye / okanye ukunyakaza okukhulu. Ngaphandle kwegama layo, i-hernia yezemidlalo ayikho i-hernia ngendlela eqhelekileyo. Ixesha elifanelekileyo lemeko ngu i-pubalgia yezemidlalo i-hernia yesisu . Le meko inokwenzeka kumadoda nakwabasetyhini.
Anatomy
Izicubu ezithambileyo ezichaphazelekayo yi-hernias yezemidlalo ziyi-oblique muscles ezisezantsi kwesisu, kunye ne-tendon ezifaka i-oblique muscles kwi-pubic bone, zisengozini kakhulu. . Kwiimeko ezininzi, i-tendon ezifaka imisipha yethanga kwi-pubic bone okanye i-adductors nazo zoluliwe okanye zikrazukile.
Ukwenzakala Kwezihlunu Ezingundoqo
Ukwenzakala kwemisipha engundoqo kuxa iileya ezinzulu zodonga lwesisu zibuthathaka okanye zikrazuka. Oku kunokubangela ukucaphuka kwe-nerve kwaye kube negalelo kwiimpawu ezingathandekiyo ze-numbness okanye ukubetha. Ezona zizathu zixhaphakileyo ziquka:
Ukutyala iinyawo kunye nokujika okanye ukujija ngamandla amakhulu.
I-hip ephindaphindiweyo kunye ne-pelvic twisting movements.
Ukungalingani phakathi kwe-hip kunye nezihlunu zesisu nako, ekuhambeni kwexesha, kubangela ukwenzakala ngokugqithisileyo.
Ubuthathaka kwizisu kunye nokungalunganga okanye ukungabikho kwemeko kunokufaka isandla kukulimala.
Imithambo yesisu esiqatha
iimpawu
Iintlungu ezingapheliyo ze-groin luphawu oluphambili lokulimala kwemisipha engundoqo.
Iintlungu ezibukhali ze-groin ngokuzibhokoxa.
Ukushukuma okusisiseko njengokuhlala phantsi okanye ukuphuma ebhedini nako kunokubonisa iintlungu okanye ukungakhululeki.
Intlungu kwelinye icala le-groin.
Iintlungu okanye ubundindisholo obuphuma ngaphakathi kwethanga.
Iintlungu xa ukhohlela okanye uthimla.
Ubumnene okanye uxinzelelo kwindawo esezantsi yesisu.
Iintlungu ziyancipha ngokuphumla.
Ukuqondwa
Ugqirha uya kuxubusha iimpawu kunye nendlela ukwenzakala okwenzeka ngayo. Baya kuqhuba uluhlu lweemvavanyo zamandla njenge-sit-up okanye i-trunk flex ngokuchasene nokumelana. Ukuba i-hernia yezemidlalo, kuya kubakho ukuthamba kwi-groin okanye ngaphezulu kwe-pubis, kunye nokungonwabi kunye neentlungu. Uvavanyo olongezelelweyo luya kubandakanya i-MRI, i-ultrasound, okanye i-X-rays ukulawula i-hip, i-back back, okanye ukulimala kwe-pelvis. ukuqinisekisa ukwenzakala kwemisipha engundoqo.
Unyango Ongafunywanga
Ukuphumla
Kwii-7 zokuqala ukuya kwiintsuku ze-10 emva kokuphumla kokulimala kunye ne-icing indawo iyacetyiswa.
Ukuba kukho i-bulge kwi-groin, ukunyanzeliswa okanye ukugoqa kunokunceda ukukhulula iimpawu.
Unyango lweChiropractic kunye noPhysical
Kwiiveki ezimbini emva kokulimala, chiropractic uhlengahlengiso kunye nokuzivocavoca zonyango lomzimba kuyacetyiswa ukuba kuphuculwe amandla kunye nokuguquguquka kwimisipha yesisu nangaphakathi kwethanga.
Kwiimeko ezininzi, i-4 kwiiveki ze-6 ze-chiropractic kunye nonyango lomzimba luya kusombulula nayiphi na intlungu kwaye ivumele umntu ukuba abuyele kumsebenzi wakhe okanye umsebenzi wezemidlalo.
Imithi echasayo
Ugqirha unokucebisa amayeza achasene nokudumba angeyo-steroidal ukunciphisa ukudumba kunye neentlungu.
Ukuba iimpawu ziyaqhubeka ixesha elide, ugqirha unokucebisa inaliti ye-cortisone.
Ukuba iintlungu ziyabuya xa kuphinda kuqaliswe imisebenzi yomzimba, utyando lunokufuneka ukulungisa izicubu ezikrazukileyo.
Utyando loPhando
Ukulungiswa kwezicubu ezikrazukileyo kunokwenziwa ngenkqubo evulekileyo yendabuko ebandakanya ukucholwa kwexesha elide okanye inkqubo ye-endoscopic encinci. Kwi-endoscope, ugqirha wenza izithintelo ezincinci kwaye usebenzisa ikhamera encinci, ebizwa ngokuba yi-endoscope, ukubona ngaphakathi kwesisu. Iziphumo zeenkqubo zemveli kunye ne-endoscopic ziyafana. Uninzi lwabantu banokubuyela kwimidlalo kunye nemisebenzi yomzimba kwi-6 ukuya kwiiveki ze-12 emva kokuhlinzwa.
UkuBumbiswa kweBhunga
VIDEO
I-Muscle Gain
Umntu ngamnye akanakulahlekelwa ngamanqatha ngonaphakade. Ngexesha elithile, kufuneka basebenze ekuphuhliseni izihlunu okanye basebenze ukugcina imisipha esele ikhona. Oku kufuna ukutya okwahlukileyo kunye nesicwangciso sokuzilolonga kunesinye esilungiselelwe ukulahleka kwamafutha. Endaweni yokufumana umzimba kwi-a imeko catabolic urhulumente we-anabolic
Ucaphulo
Hoffman, Jay R et al. "Impembelelo yeprotheyini ethatha amandla, ukubunjwa komzimba kunye nokutshintsha kwe-endocrine kumandla / iimbaleki zamandla." Ijenali yoMbutho waMazwe ngaMazwe weSondlo seMidlalo vol. 3,2 12-8. 13 Dec. 2006, doi:10.1186/1550-2783-3-2-12
Larson, uChristopher M. "I-sports hernia/athletic pubalgia: uvavanyo kunye nolawulo." Ezemidlalo impilo vol. 6,2 (2014): 139-44. doi:10.1177/1941738114523557
Ubuhlwempu, uAlexander Et al. "Ukwenzakala okuPhambili kwezihlunu kwiimbaleki." Iingxelo zangoku zamayeza ezemidlalo vol. 17,2 (2018): 54-58. doi:10.1249/JSR.0000000000000453
Thorborg, uKristian et al. "Uvavanyo lweKlinikhi, i-Diagnostic Imaging, kunye noVavanyo lweembaleki ezineentlungu ze-Groin: Indlela esekelwe kubungqina boLawulo olusebenzayo." Ijenali yonyango lwamathambo kunye nonyango lomzimba vol. 48,4 (2018): 239-249. doi:10.2519/jospt.2018.7850
UTyler, uTimoti F et al. "Ukulimala kwe-groin kumayeza ezemidlalo." Ezemidlalo impilo vol. 2,3 (2010): 231-6. doi:10.1177/1941738110366820
by UGqr Alex Jimenez Ukubuyiswa kwabadlali , Ukulimala kwezemidlalo
Malunga nesiqingatha sesigidi sabafundi bezikolo eziphakamileyo e-US badlala ibhola yevoli. Ingaba ngumzali womdlali we-volleyball okanye inxalenye yeligi yokuzonwabisa, injongo kukulungela ixesha lonyaka, oku kuthetha ukuthintela kunye nokujongana nokulimala kwe-volleyball. Ngumdlalo onzima kakhulu oneentshukumo ezikhawulezayo, ukutsiba, ukujija, ukuntywila, ukutswina, njl.njl. Nangona usempilweni kwaye usempilweni, uqeqesho olubanzi kunye nokudlala imatshisi kuyawuchaphazela umzimba. I-Chiropractic inokunceda abadlali be-volleyball.
Ukulimala kweVolleyball eqhelekileyo
Kutheni i-Chiropractic isebenza
Ukunyangwa kwe-Chiropractic kunye nokuvuselelwa, ngokukodwa yi-chiropractor yezemidlalo, kunconywa ukulimala kwe-volleyball kuba ijongene nokulimala okunzima kunye nokungapheliyo kuzo zonke iindawo zomzimba. I-Chiropractic iphatha yonke inkqubo ye-musculoskeletal system. Ulungelelwaniso olufanelekileyo oludibeneyo olusuka kuhlengahlengiso lwe-chiropractic kumqolo kunye nakuwo wonke umzimba ugcina ingqibelelo ye-biomechanic. Oku kunciphisa amandla empembelelo ephezulu kumalungu. Unyango lwezicubu ezithambileyo ezifana nesixhobo esincediswa kwizicubu ezithambileyo zinokunceda ukusombulula ukwenzakala ngokubonelela izicubu ngokuphuma kwegazi ngakumbi kwindawo echaphazelekayo evumela ukuphiliswa ngokukhawuleza. Uninzi lokulimala kwe-volleyball kubangelwa ukusetyenziswa ngokugqithiseleyo kumalungu kunye nezihlunu, okukhokelela kuxinzelelo oluphindaphindiweyo. Kwi-volleyball, ukulimala okuphindaphindiweyo / ukusetyenziswa ngokugqithiseleyo kuqhelekileyo emadolweni, emaqatheni, kunye namagxa. Oku kuvela kuko konke ukutsiba, ukukhonza, kunye nokutshixa.
Player Benefits
Ubuhlungu Bomzimba Buyehlisiwe/ Buyathotywa
Iimbaleki ezininzi, kubandakanywa abadlali bevolleyball, abalifumani ixesha lokubuyisela uqeqesho okanye ukudlala.
Ukunciphisa ixesha lokubuyisela kubangela ubuhlungu bomzimba kunye nokuqina okunokuthi kudlulele kwingozi.
I-Chiropractic inokunciphisa kwaye inciphise ubuhlungu bomzimba.
I-Chiropractic ikhuthaza ukubuyiswa ngokukhawuleza.
Okwenziweyo kuSebenza
Uphononongo lubonisa ukuba iimbaleki ezifumana ukhathalelo lwe-chiropractic rhoqo zifumene isantya kunye nokusebenza kokuhamba kuphuculwe.
Iimbaleki zifuna ireflexes ekhawulezayo kunye nolungelelwaniso lwezandla neliso.
Isantya, ukuhamba, i-reflexes, kunye nokulungelelanisa kuxhomekeke kwinkqubo ye-nervous enempilo.
I-90% yenkqubo ye-nervous central ihamba ngomqolo.
Ukulungelelaniswa komqolo kunokuvumela ukuhamba kakuhle kwe-nerve okanye ukuphazamisa ukuhamba kwe-nerve.
Nangona icandelo elinye lomqolo lingahambi kakuhle kwaye lingekho kwindawo, inkqubo ye-nervous inokuchaphazela i-reflexes, isantya, ukuhamba, kunye nokulungelelaniswa kwamehlo.
Umqolo osebenza ngokufanelekileyo kunye nenkqubo ye-nervous iya kuqinisekisa ukuba umdlali ungcono kakhulu.
Ixesha lokuBuyisa ukwenzakala ngokukhawuleza
Ukuphilisa umzimba ngokufanelekileyo kuthatha ixesha. Kanye njengokuba umzimba udinga ukulala / ukuphumla ukuze usebenze kakuhle, kunjalo nangokwenzakala.
Umba weembaleki kukuba lingakanani ixesha lokuphilisa elithatha. Iimbaleki zomntu ngamnye ezifumana ukhathalelo lwe-chiropractic ziye zaboniswa ukuphilisa ngokukhawuleza.
Ukuhamba kunye namandla
Ugqirha we-chiropractic unokunciphisa uxinzelelo olujikeleze iingcambu ze-nerve eziphuma kumqolo, eziza kunceda ukuphucula ukusebenza komdlali. Oku kuquka:
Ukuhamba kwesindululo
Ukuhamba kunye nokuguquguquka
amandla
Ukunyamezela
Ukufumana ukuba i-chiropractic inokunceda njani, qhagamshelana Injury Medical Chiropractic kunye neKliniki yoNyango oluSebenzayo. Siza kwenza uvavanyo olunzulu lwe-musculoskeletal kunye ne-nervous system.
Unyango lwe-Ankle Sprain
VIDEO
Zingaphi iiCalories kwiiyure ezingama-24
Iintsomi ezinikezela ngezicwangciso ezithintela umsebenzi onzima kunye nokuzibophelela ukuba ukutya kunye nokuzivocavoca kufuneka kugwenywe. Abantu abanakulindela ukufumana utshintsho lokwakheka komzimba okunempilo ngokunyusa / ukunciphisa amaxesha okutya ukuba baphila ubomi obungahlaliyo. Akubalulekanga ukuba umntu uthatha kangaphi okanye ixesha elingakanani kwiikhalori (unesidlo). Eyona nto ibalulekileyo kukuba zingaphi iikhalori umntu anazo kwisithuba seeyure ezingama-24. Uphononongo lwalujonge kubantu abasempilweni ababetya isidlo esinye esikhulu ngosuku kangangeeveki ezimbini baze kamva batye isidlo esinye kodwa basasaze izidlo ezincinanana ngaphezu kwesihlanu kwezinye iiveki ezimbini. Kwagqitywa ukuba akukho mmahluko wezibalo ekuzuzeni ubunzima bomzimba okanye ukulahleka phakathi kweendlela ezimbini zokutya. 2000 calories phezu 3 izidlo iyafana 2000 calories ezidliwe phezu 5 izidlo. Akukho nto ithatha indawo yokutya okufanelekileyo nokuzilolonga . Ugxininiso kufuneka lube kwinto kwaye utya kangakanani.
Ucaphulo
Ewe, uKevin. "Ukwenzakala kwiVolleyball." Iingxelo zangoku zamayeza ezemidlalo vol. 11,5 (2012): 251-6. doi:10.1249/JSR.0b013e3182699037
UGouttebarge, uVincent et al. "Ukuthintela ukwenzakala kwe-musculoskeletal phakathi kwabadlali be-volleyball abadala abonwabileyo: uyilo lolingo olunokulawulwa ngokungenamkhethe." Ukuphazamiseka kwe-BMC musculoskeletal vol. 18,1 333. 2 Agasti 2017, doi:10.1186/s12891-017-1699-6
Kilic, O et al. "Izehlo, i-etiology, kunye nokuthintela ukulimala kwe-musculoskeletal kwi-volleyball: ukuphononongwa okucwangcisiweyo koncwadi." Ijenali yaseYurophu yenzululwazi yezemidlalo vol. 17,6 (2017): 765-793. doi:10.1080/17461391.2017.1306114
Seminati, Elena, kunye noAlberto Enrico Minetti. "Ukusetyenziswa ngokugqithiseleyo kuqeqesho lwe-volleyball / ukuziqhelanisa: Uphononongo kwigxalaba kunye nokulimala okunxulumene nomqolo." Ijenali yaseYurophu yenzululwazi yezemidlalo vol. 13,6 (2013): 732-43. doi:10.1080/17461391.2013.773090
UWolfram, uG et al. "Thermogenese des menschen bei unterschiedlicher mahlzeitenhäufigkeit" [I-Thermogenesis ebantwini emva kokuhluka kwexesha lokutya]. Iingxelo zesondlo kunye nemetabolism vol. 31,2 (1987): 88-97. doi:10.1159/000177255
by UGqr Alex Jimenez Ukulimala kwezemidlalo
I-Bowling ngumsebenzi womzimba owonwabisayo kuyo yonke iminyaka. Namhlanje, kukho iibowlers zasekholejini, iibhola zokuzonwabisa, ii-ateur, i-semiprofessional, i-league yobuchwephesha, kunye neetumente kwihlabathi jikelele. Nangona isenokungabi ngumdlalo wokuqala othi qatha engqondweni xa ucinga ngokwenzakala kunye neemeko ezibuhlungu ezingapheliyo, inokubeka uxinzelelo olumandla kwimisipha kunye neetendon zomzimba ongasentla nasezantsi. Kubalulekile ukwazi nokuqonda indlela yokuphepha ukwenzakala.
Indlela okwenzeka ngayo ukwenzakala kwiBowling
Kukho izizathu ezibini eziphambili zokulimala kunye neentlungu ezingapheliyo ezinxulumene ne-bowling . Eyokuqala ayisebenzi kakuhle ngoomatshini, kwaye eyesibini kukuphindaphinda ukusetyenziswa ngokugqithisileyo. Zombini zibangela / ziphuhlise iimpawu ezibuhlungu ezinokuthi zijike zibe yinzakala eziba ziimeko ezingapheliyo. Ukonzakala okuninzi kubangelwa:
Iingozi zokutyibilika nokuwa
Abadlali bayiwisa ngeenyawo ibhola
The Uninzi lokonzakala luvela kusetyenziso olugqithisileyo / ukuphindaphinda kunye noomatshini bomzimba obungafanelekanga .
Ukulimala ngokugqithisileyo kubangelwa ukuphindaphinda kunye / okanye izenzo eziqinileyo / iintshukumo ezibeka uxinzelelo olunzulu kumzimba we-musculoskelet system.
Umzekelo , I-semi-pro kunye ne-bowler yobuchwephesha iya kudlala imidlalo engamashumi amahlanu okanye ngaphezulu ngeveki. Oku kuthetha ukujula ibhola yeeponti ezilishumi elinesithandathu kwiifreyimu ezilishumi ngomdlalo ngamnye. Xa iphindaphindwa ngokuphindaphindiweyo, oku kunokubangela ukuguga okukhulu kunye nokukrazula emzimbeni. Nge abadlali abasafundayo kunye neyokuzonwabisa , abadlali kakhulu, ngoko abanamava okulimala ngokugqithisileyo, kodwa into abayenzayo ngamava angafanelekanga / angalunganga iindlela zefom ezitshintsha umzimba ngeendlela ezingezizo ze-ergonomic, izixhobo ezingalunganga ezifana nezihlangu ezigqithisiweyo / ezincinci kakhulu. oko kunokubangela ukungahambi kakuhle kunye nokunyakaza komzimba, ibhola elinzima kakhulu elibangela ukuba umntu abhukuqe kwaye agxininise iingalo, umva, umlenze kunye nemilenze. Okanye ibhola enemingxuma emincinci ebambekayo okanye enkulu kakhulu, ebangela umnwe, isandla, ingalo, igxalaba litsale imicu, kunye ne-sprains.
Ukwenzakala okuBowling okuqhelekileyo
Ukulimala okuqhelekileyo kunye neemeko ezinxulumene ne-bowling ziquka:
Uninzi lokulimala kunokukhokelela kwi-tendonitis okanye i-arthritis kamva ebomini.
Umnwe we-Trigger/Bowler's Finger
Iimpawu ziquka:
Intlungu yesandla emva kwe-bowling, ngokukodwa kwiminwe
Ukucofa okanye ukuphuma xa uhambisa iminwe
Umnwe utshixwa kwindawo egobileyo
Ukuphumla, kwaye akukho bowling iyacetyiswa. Ukuphumla ixesha elide kuxhomekeke ekubeni iimpawu zibonisa ixesha elingakanani. Unyango lomzimba, kunye nokuzivocavoca kwe-chiropractic, kunokunceda ukuphucula amandla omnwe. Ukuqhawula umnwe kunokufuneka ukuphucula imeko. Ukuba konke kuyasilela okanye akuvezi isiqabu ngokwaneleyo, utyando lwesandla lunokukhethwa nge qalisa ukukhutshwa komnwe
Ubhontsi weBowler
Oku kuqhele ukwenzeka kubabhola abafuna ukwenza i-spin eninzi ebholeni. Ukuba umngxuma wobhontsi uqine kakhulu, unokucinezela umthambo we-ulnar ngaphakathi kubhontsi. Ukuba ukulimala kobhontsi akukho nzima, phumla kwaye ufumane ubungakanani obuchanekileyo bebhola kunokulungisa umcimbi. Kulapho ukuthenga ibhola ye-bowling kunokunceda.
IFinger Sprain
Oku kukwenzakala komnye okanye ngaphezulu kweeligaments kwiminwe. Ngokuqhelekileyo kwenzeka kwindawo i-collateral ligaments ecaleni kweminwe ngaphakathi ebholeni. I-ligament/s iyolulwa okanye ikrazuke xa umnwe unyanzeliswa ngaphaya koluhlu oluqhelekileyo lokuhamba. Iimpawu eziqhelekileyo zomnwe womnwe ziquka ukuvuvukala, ububele, ukuqina, kunye nentlungu kumnwe ochaphazelekayo. Oku kwenzeka ngesiqhelo ukusuka:
Ubunzima bokubamba ibhola ngeminwe yodwa
Ukukhululwa kakubi
Ukusebenzisa ibhola engayingeni kakuhle iminwe
I-sprain yomnwe iwela kumabakala kubunzima bokuba i-ligament yoluliwe kangakanani okanye ikrazukile:
Bakala 1
Ukuzolula okanye ukukrazula kwe-microscopic.
Bakala 2
Ngaphantsi kwe-90% ye-ligament ikrazukile.
Bakala 3
Ngaphezulu kwe-90% ye-ligament ikrazukile. I-sprains yeBanga lesithathu inokuhamba kunye nokungazinzi kunye nokungahambi kakuhle.
Disc Disc
I-disc ye-herniated xa iidiski zonzakala / zonakaliswe ngokugqithisileyo, ukugqoka, kunye nokukrazula, okanye ukulimala okubuhlungu kumqolo. I-disc inokoma, ingabi bhetyebhetye, ikhuphe, okanye igqabhuke. Iibhowuli zihlala:
Ukugoba ngexesha lokugqibela kunye nokuphosa
Ukuthwala ibhola enzima
Ukutshintsha, ukujija, kunye nokukhulula, ukwandisa uxinzelelo ngaphakathi kweediski
Kwi-bowling, uninzi lweediski ze-herniated zenzeka kumqolo ophantsi. Esona sibonakaliso sixhaphake kakhulu yi-backaches kunye neentlungu zangasemva. I-Lumbar herniated discs eshiywe ingaphathwanga inokubangela i-sciatica.
Kuphephe kwaye Uthintele Ukwenzakala
Eyona ndlela ilungileyo yokuthintela ukwenzakala kukuhlala uqaphela isikhundla somzimba, oomatshini, izixhobo, kunye noko kutshiwo ngumzimba.
Ukunxibelelana
Ukolula yenye yezona zinto zilungileyo zokuthintela ukulimala ngaphambi kokuziqhelanisa, ukukhuphisana, okanye ukudlala nje. Ukolula kuya kwandisa ukuguquguquka, ngakumbi kwisihlahla, isandla, ingalo, kunye nomqolo ophantsi.
Ukuphucula ubuchule
Ngokuqhubekayo usebenzisa iindlela ezingalunganga ngokuphindaphindiweyo kukulungelelaniswa kokulimala. Ukusebenza nomqeqeshi kuya kuqinisekisa ifom efanelekileyo. Oku kubalulekile xa kuziwa ekuveliseni i-spin kwibhola, ngokunjalo, nokuqinisekisa ukuba ukubambelela akubeki ubunzima obukhulu ezandleni.
Ukusebenzisa ibhola elungileyo
Ibhola esetyenziswayo isenokungasifanelanga isandla okanye amandla akho. Imingxuma inokuba kude kakhulu, nto leyo ebangela uxinzelelo kwiminwe. Fumana ulwazi oluninzi kangangoko kwaye uzame izitayile ezahlukeneyo kunye neentsimbi ukuze uzive ukhululekile ngebhola eyiyo.
Ukubhowula kancinci
Iibhowuli eziqinileyo zinokuba zigqithise. Ukunciphisa, kunye nokudala ukulinganisela kuya kuvumela umzimba ukuba uhlaziyeke ngokucokisekileyo kwaye ungabangeli ukuvutha.
Ukufumana ubume
Uphononongo lubonisa ukuba abantu abaphosayo kwaye abangazilolongi bawonyusa kakhulu umngcipheko wokwenzakala ngasemva kunabo basebenzisa umqolo kunye nombindi wabo. I-Bowling ayinzima njengeminye imidlalo, kodwa ifuna ukuba umzimba ukwazi ukumelana noxinzelelo.
Impilo yomzimba
VIDEO
Uvavanyo loBume boMzimba
Ukuvavanya ukubunjwa komzimba rhoqo yeyona ndlela ilungileyo yokuqinisekisa ukuba umzimba uhlala usempilweni. Ukulandelela ukubunjwa komzimba kulandelela i-Lean Mass kunye ne-Fat Mass gain okanye ilahleko. Ulwazi olunikiweyo luvumela umntu ukuba enze utshintsho oluyimfuneko ukuqinisekisa ukuba bahlala befanelekile kwaye besempilweni.
Ukulungelelaniswa kokutya
Ukutya kufuneka kuhlengahlengiswe ukuhambelana nenqanaba langoku lomsebenzi womntu, okanye umngcipheko wokuqhuba i-caloric surplus. Indlela enkulu yokwandisa ukutya kukusebenzisa i-Basal Metabolic Rate eya kuqinisekisa ukuba umzimba ufumana izondlo ezaneleyo zokunyusa ukukhula kwemisipha, kwaye ulahlekelwe ngamafutha esisu.
Umsebenzi womzimba ohambelana nendlela entsha yokuphila
Nyusa msebenzi womzimba amanqanaba asebenza kunye nendlela yokuphila yangoku. Oku akuthethi ukwenza kumanqanaba aphezulu yonke imihla. Yiba nomdla kwishedyuli ekusebenzelayo. Iintsuku ezimbini zoqeqesho lwamandla ngeveki zibonelela ngeenzuzo ezinkulu ngokwasemzimbeni nasengqondweni. Into ephambili kukugcina ulungelelwaniso phakathi kokusetyenziswa kokutya kunye nokuzilolonga / umsebenzi womzimba ohambelana nendlela yakho yokuphila yangoku.
Ucaphulo
Almedghio, Sami M et al. "Idolo lika-Wii liphinde lajongwa: ukwenzakala kwe-meniscal kwi-bowling yee-10-pin." Iingxelo zetyala leBMJ vol. 2009 (2009): bcr11.2008.1189. doi:10.1136/bcr.11.2008.1189
Kerr, uZachary Y et al. "I-Epidemiology yokulimala okunxulumene ne-bowling enikezelwa kumasebe angxamisekileyo ase-US, ngo-1990-2008." Unyango lwabantwana lwezonyango vol. 50,8 (2011): 738-46. doi:10.1177/0009922811404697
Kisner, WH. "I-neuroma yebhontsi: ingozi ye-pin bowling elishumi." Ijenali yaseBritane yotyando lweplastiki vol. 29,3 (1976): 225-6. doi:10.1016/s0007-1226(76)90060-6
Miller, S, kunye noGM Rayan. “Ukwenzakala okunxulumene nokubhowula kwisandla nangaphezulu; uphononongo.” Ijenali ye-Oklahoma State Medical Association vol. 91,5 (1998): 289-91.
by UGqr Alex Jimenez Ukulimala kwezemidlalo
Nangona uninzi lokulimala kwebhola ekhatywayo kubandakanya imilenze kunye neziphelo ezisezantsi, ezinye iindawo zomzimba zichaphazeleka kukwenzakala / s ngokunjalo. Okubukhali okanye okongezelekayo yindlela ukonzakala kwebhola ekhatywayo ngokubanzi . Ukwenzakala okumandundu kubuhlungu. Ngokuqhelekileyo zibangelwa kukutyibilika, uhambo, nokuwa, ukubethwa, nokuntlitheka kwabanye abadlali. Ukwenzakala okongezelekayo kubandakanya uxinzelelo oluphinda-phindayo kwisihlunu, esidityanisiweyo, okanye kwisihlunu. Oku kubangela iintlungu eziqhubekayo, iintlungu, kunye nokukhubazeka ngokomzimba okuba kubi ngakumbi ngokuhamba kwexesha. Ukuqonda indlela kwaye kutheni zenzeka ngayo linyathelo lokuqala lokuthintela ukulimala. Ukulimala okuqhelekileyo okwenzekayo phakathi kwabadlali bebhola ekhatywayo kubandakanya.
Ingqungquthela
Olu luhlobo lokwenzakala kwengqondo okubuhlungu okungephi mTBI obangelwa kukubethwa/ukuchaphazeleka ngesiquphe entloko. Abadlali baqeqeshelwe ukulawula ibhola; nangona kunjalo, ukungqubuzana kunokwenzeka ukuba akukakulungeli impembelelo okanye ukuya kwindawo engafanelekanga.
IAnkle Sprains
I-ankle sprains kuxa kukho ukolula kunye nokukrazuka kwe-ligament/s ejikeleze i-ankle joint.
I-Lateral i-ankle sprains okanye ngaphandle kwe-ankle kunokwenzeka xa umdlali eyikhaba ngomphezulu wonyawo ibhola.I-ankle sprain okanye ngaphakathi kwe-ankle inokwenzeka xa iinzwane zijika xa unyawo luguquguquka.
Achilles Tendonitis
Le yinto engapheliyo nzakala okwenzeka ngenxa yokusetyenziswa ngokugqithisileyo neentlungu kumqolo weqakala. Abadlali bahlala beqhuba ngokuphindaphindiweyo kunye nokunyakaza ngokukhawuleza, ekuhambeni kwexesha, kunokubangela olu hlobo lokulimala.
Uqhekeko lwe-Achilles Tendon
Ukugqabhuka kubandakanya a ukukrazula inxalenye okanye epheleleyo yethenda ye-Achilles . Rhoqo abadlali bathi ngesandi esiphumayo. Oku kwenzeka xa abadlali beqhuba ngokukhawuleza, iintshukumo eziqhumayo. Ukuma ngokukhawuleza, ukuqala, ukushukuma, ukutsiba konke kunokufak’ isandla.
Ukutsalwa kweGroin / Uxinzelelo
Olu luhlobo loxinzelelo olwenzekayo xa i Izihlunu zethanga zangaphakathi zolule ngaphaya komda wazo. Ngenxa yoko, a Umdlali unokutsala igroin xa ekhaba kunye/okanye exhathisa umdlali ezama ukuthatha ibhola okanye ukukhabela kwelinye icala.
Hamstring Ukwenzakala
Oku konzakala kubandakanya imisipha emithathu yethanga kwaye iyakwazi ukuhluka ukusuka kwiintlobo ezincinci ukuya ekugqibeleni ukukrazula / iinyembezi. Oku kuvela ekubalekeni, ekubalekeni, ekuxhumeni, nasekumeni, okukhokelela kolu hlobo lokwenzakala.
I-Iliotibial Band Syndrome
Oku kukugqithisa / ukulimala okuphindaphindiweyo okubandakanya i-tendon eyaziwa ngokuba yi-IT band. Le yinyama edibeneyo ehamba ngaphandle kwethanga. Ukubaleka rhoqo kunokudala ukungqubana njengoko ibhendi itsalwa ngaphandle kwedolo, nto leyo enokubangela i-tendonitis.
Plantar Fasciitis
Oku kubangela iintlungu zonyawo ezibangelwa kukudumba kweebhanti zethishu ezihamba ukusuka esithendeni ukuya ezinzwaneni . Ziliqela izinto ezinokubangela le meko. Oku kunokuba ngabadlali abasebenzisa izicathulo ezingafanelekanga okanye ezingafanelekanga, izicathulo ezingaboneleli ngenkxaso efanelekileyo ye-arch okanye ukudlala kwindawo enzima.
Ukutsalwa Kwezihlunu zethole
Kulapho ke Esinye sezihlunu zomlenze ongezantsi sitsalwa kwi-Achilles tendon. Kwakhona, ngokukhawuleza yaye ukubaleka okuzenzekelayo, ukubaleka, okanye ukutsiba kudla ngokuba ngunobangela.
Ukwenzakala Kwamadolo
The eyona nzakeleyo yebhola ekhatywayo yileyo ibandakanya idolo. Oku kungenxa yokumisa kunye nokutshintsha izikhombisi ngokukhawuleza nangesiquphe. Ukuqhuma, ukunyakaza okuzenzekelayo kubeka uxinzelelo olugqithiseleyo emadolweni kunye neentambo ezixhasayo. Xa uxinzelelo luhamba ngaphaya kwemida yeligament, lunokubangela i-sprain okanye ukukrazula kwilungu. Xa kukho ukwenzakala emadolweni, kufunyaniswa kusetyenziswa isikali sokulinganisa.
Bakala 1 I-sprain encinci
Bakala 2 Ukukrazula inxalenye
Bakala 3 Gqibezela iinyembezi
Idolo lembaleki
I-Patellofemoral pain syndrome, eyaziwa ngokuba yidolo lomgijimi, yi imeko apho i-cartilage phantsi kwe-kneecap yonakaliswa ngenxa yokulimala okanye ukugqithisa. Oku kwenzeka xa kukho ukungahambi kakuhle emadolweni kunye / okanye i-tendon strained.
Ukulimala kwe-ACL
I-anterior cruciate ligament okanye i-ACL iphambi kwedolo. Ezi zezona nzakala zixhaphakileyo emadolweni. Oku kungenxa yokuba i-ligaments iyancipha ngaphantsi kwemisipha okanye i-tendon. Kwaye abo basemadolweni basengozini kakhulu kumonakalo.
I-Cruciate Ligament Injury
Olu hlobo lokulimala alusoloko lubangela intlungu kodwa luhlala lubangela isandi esiphumayo xa sisenzeka. Iintlungu kunye nokuvuvukala zikhula kwiiyure ezingama-24. Oku kulandelwa yilahleko yoluhlu lwezindululo kunye nokuthantamisa ngeenxa zonke kunye nokuhamba ngokudibeneyo.
I-Meniscus Injury
I-Meniscus ibandakanya iqhekeza le-cartilage elimilise okwe-C eligcina isithuba phakathi kwe-femur kunye ne-shin bone. Ezi nyembezi zibuhlungu kwaye zinjalo ngokuqhelekileyo isiphumo sokujija, ukujikeleza, ukuhla, okanye impembelelo ekhawulezayo/ekhawulezayo.
Shin Splints
Eli gama lichaza iimpawu ezahlukeneyo ezibuhlungu eziphuhliswayo phambi komlenze ophantsi. Oku kukholisa ukwenzeka kuqeqesho olugqithisileyo/oluqatha, okanye uqeqesho luyatshintshwa. Abadlali banokuphuhlisa i-shin splints kuqeqesho ngelixa bengasebenzisi izihlangu ezifanelekileyo.
Ukuqhekeka koxinzelelo
Ezi ntlobo zokuphuka zivame ukuba ngumphumo wokusetyenziswa ngokugqithiseleyo okanye impembelelo ephindaphindiweyo kwithambo. Isiphumo kukugruzuka kakhulu okanye ukuqhekeka okuncinci kwethambo.
Tendonitis
Xa ii-tendon zivutha, zibizwa ngokuba yi-tendonitis. Oku kuza kunye nokuphindaphinda ukusetyenziswa ngokugqithisileyo kodwa kunokuphuhla kukwenzakala okubuhlungu okubangela ukuba iinyembezi ezincinci kwimicu yemisipha.
UThintelo lweeNgozi zeSoka
Uninzi lwezi nzakala zibangelwa ukusetyenziswa ngokugqithiseleyo, ukuqeqeshwa ngokugqithiseleyo, ukulungiswa ngendlela engafanelekanga, kunye / okanye ukufudumala ngokufanelekileyo. Nanga amacebiso ambalwa okunceda ukunciphisa umngcipheko.
Zifudumeze kangangemizuzu engama-30 phambi kokuba udlale
Nika ingqwalasela eyodwa ukolula:
Ukutya
I-Hips
hamstrings
Imisipha ye-Achilles
IiQuadriceps
Nxiba izixhobo zokukhusela
Oku kubandakanya:
Abalindi bemilomo
Oonogada beShin
Kinesio tape
I-Ankle ixhasa
Ukukhuselwa kwamehlo
Qinisekisa ukuba zilinganiswe ngokufanelekileyo kwaye zigcinwe.
Jonga indawo
Khangela nantoni na enokubangela ukwenzakala. Oku kuquka:
Iindlwana
Amachaphaza
Iglasi eyaphukileyo
Amatye
Imvuthuluka
Kuphephe ukudlala kwimozulu embi
Okanye ngokukhawuleza emva kwemvula enkulu xa intsimi ityibilika kwaye inodaka.
Vumela ixesha elaneleyo lokuphilisa emva kokulimala.
Oku kukwahamba nokwenzakala okungephi kwibhola ekhatywayo. Ukuzama ngokukhawuleza ukubuyisela umva kwandisa umngcipheko wokwandisa ukwenzakala, ukwenzakala kwakhona, kunye / okanye ukudala ukulimala okutsha.
UkuBumbiswa kweBhunga
VIDEO
Iimbaleki kunye neCarb Loading
Ukulayishwa kweCarb sisicwangciso esisetyenziswa ngabadlali.
Iimbaleki zokunyamezela
Sebenzisa i-carb-loading ukubanceda ukonyusa amandla okugcina ixesha elide, ukukhwela ibhayisekile, ukuqubha, njl. . Xa ixesha elifanelekileyo, ukulayishwa kwe-carb kubonakaliswe ukwanda i-glycogen yemisipha , ekhokelela ekusebenzeni okuphuculweyo.
Abakhi bomzimba kunye neembaleki zokomelela
Sebenzisa ukulayishwa kwe-carbo ukwakha ubungakanani kunye nobunzima phambi kokhuphiswano. Ixesha kunye nokusebenza kwe-carb-loading kuyahluka kumntu nomntu. Qinisekisa ukwenza umfuniselo phambi kokhuphiswano olukhulu olulandelayo.
Ucaphulo
Fairchild, uTimoti J et al. "Umthwalo okhawulezayo wekhabhohayidrethi emva komthambo omfutshane wokuzilolonga okufutshane kakhulu." Amayeza kunye nenzululwazi kwezemidlalo kunye nokuzilolonga vol. 34,6 (2002): 980-6. doi:10.1097/00005768-200206000-00012
U-Kilic O, uKemler E, uGouttebarge V. "Ulandelelwano lokuthintela" lokulimala kwe-musculoskeletal phakathi kwabadlali bebhola bebhola abadala: Ukuhlaziywa ngokuchanekileyo kweencwadi zesayensi. I-Phys Ther Sport. 2018;32:308-322. doi:10.1016/j.ptsp.2018.01.007
Lingsma H, Maas A. Isihloko kwibhola ekhatywayo: Ngaphezu kwesiganeko esincinci? I-Neurology. 2017;88(9):822-823. doi:10.1212/WNL.0000000000003679
U-Pfirrmann D, u-Herbst M, u-Ingelfinger P, uSimon P, uTug S. Uhlalutyo lweziganeko zokulimala kwi-Male Professional Adult kunye ne-Elite Youth Soccer Players: Ukuphononongwa okuCwangcisiweyo. Uloliwe kaJ Athl. 2016;51(5):410–424. doi:10.4085/1062-6050-51.6.03
