Iingenelo zokuqengqeleka kogwebu ukwehlisa iintlungu zeTrigger Point
intshayelelo
Xa usenza umthambo, kubaluleke kakhulu ukufudumeza iqela ngalinye lezihlunu thintela ukwenzakala ukwenzeka xa usebenza. Ukunxibelelana iingalo, imilenze, kunye nomqolo kunokukhulula izihlunu eziqinileyo kunye nokwandisa ukuhamba kwegazi ukuvumela i-fiber ye-muscle nganye ukuba ifudumale kwaye ivumele amandla aphezulu xa isethi nganye yenziwe. Enye yeendlela ezilungileyo zokunciphisa ukudinwa kwemisipha okanye ukuqina ngaphambi kokuba usebenze kukukhupha i-foam iqela ngalinye le-muscle ubuncinane ubuncinane be-1-2 imizuzu ukubonelela ngokusebenza ngokufanelekileyo. Ukuqengqeleka kwegwebu kuvumela izihlunu ukuba zifudumale ngaphambi kokuba zigqithise iseshoni yokuzilolonga. Nangona kunjalo, inokubonelela ngezibonelelo ezininzi xa idityaniswe nolunye unyango ukunciphisa iimpawu ezinjengeentlungu ezinjengeentlungu ze-trigger ukusuka ekubangeleni ukwenzakala okungaphaya kokuphinda kwenzeke emzimbeni. Inqaku lanamhlanje ligxile kwizibonelelo zokuqengqeleka kwamagwebu, indlela enciphisa ngayo iintlungu ze-trigger point, kunye nendlela edityaniswa ngayo nokhathalelo lwe-chiropractic ukufezekisa impilo entle kunye nokuphila kakuhle. Sithumela izigulane kubaboneleli abaqinisekisiweyo ababandakanya ubuchule kunye nonyango kubantu abajongene neentlungu ze-trigger point ezichaphazela imimandla eyahlukeneyo yomzimba. Ngokujonga apho avela khona amanqaku e-trigger, iingcali ezininzi zeentlungu zisebenzisa isicwangciso sonyango ukunciphisa iziphumo ezibangela amanqaku emzimbeni ngelixa ecebisa izixhobo ezahlukeneyo, njengokusebenzisa i-foam roller ukunciphisa iintlungu kwamanye amaqela ezihlunu. Sikhuthaza kwaye siyasixabisa isigulana ngasinye ngokusithumela kubaboneleli bezonyango abanxulumeneyo ngokusekwe kuxilongo lwaso xa kufanelekile. Siyaqonda ukuba imfundo yindlela eyoyikekayo xa ubuza ababoneleli bethu imibuzo entsonkothileyo ngokwesicelo sesigulana kunye nokuqonda kwakhe. UDkt Jimenez, DC, usebenzisa le ngcaciso kuphela njengenkonzo yemfundo. isikhanyeli
IiNzuzo zokuqengqeleka kogwebu
Ngaba ukhe wajongana neempawu ezinjengeentlungu kwiindawo ezahlukeneyo zomzimba wakho? Ngaba uziva ukuqina kwizihlunu zakho? Okanye ngaba uziva udiniwe imini yonke? Abantu abaninzi bahlala beziva becinezelekile, besebenza kakhulu, kwaye bediniwe emva kosuku olude kwaye kufuneka bafumane iindlela ezahlukeneyo zokunciphisa uxinzelelo. Ingaba uya kwindawo yokuzivocavoca okanye iklasi ye-yoga, abantu abaninzi kufuneka bafudumale malunga nemizuzu ye-5-10 ukuze basebenze iqela ngalinye lemisipha ukunciphisa ukudinwa kwemisipha kunye nokuqina. Esinye sezixhobo ekufuneka abantu basebenzise kukusebenzisa irola yogwebu. Uphando lutyhila ukuba i-foam rolling ngaphambi kokuba isebenze ingaphucula ukusebenza kwemisipha kunye nokuguquguquka kwaye, kwangaxeshanye, kunciphise ukudinwa kwemisipha kunye nobuhlungu.
Ukubandakanya i-foam rolling njengenxalenye yokufudumala kwakho kunokuthintela imiba efana ne-trigger point pain ekubangeleni iingxaki ezininzi kwiqela le-muscle elichaphazelekayo kwaye libangele ingozi enkulu. Ukuqengqeleka kwamagwebu kwaziwa ngokuba yi-a ukukhululwa kwempahla (i-SMR) isixhobo sabantu abaninzi bezemidlalo ukukhulula ukulibaziseka-ukuqala kwe-muscle soreness (DOMS) kwaye inokunceda inkqubo yokubuyisela ukusebenza kwemisipha. Izifundo zibonisa ukuba xa iimbaleki zine-DOMS, izihlunu zabo zithambile kwaye ziqinile oko kubangela ukunyakaza okuthintelweyo. Ngokuqengqeleka kogwebu, iqela ngalinye lezihlunu ezibuhlungu zinokuqengqeleka kumqulu oshinyeneyo wogwebu ukusuka kubunzima bomzimba womntu ukuze kufakwe uxinzelelo kwizihlunu ezithambileyo. Xa yenziwe ngokuchanekileyo, uluhlu lokunyakaza komzimba luya kwanda, kwaye uthintelo lwezicubu ezithambileyo luyathintelwa.
I-Foam Rolling Ukunciphisa iintlungu ze-Trigger Point
Xa umzimba usebenze kakhulu, imicu ye-muscle iya kuqala ukugqithisa kwaye ibangele imiba eyahlukeneyo kwiindawo ezahlukeneyo zomzimba. Xa oku kusenzeka, ii-nodules ezincinci, ezinzima zenza ixesha elide kwaye zibangele intlungu ebhekiswe kwezinye iindawo zomzimba kwiqela ngalinye le-muscle. Oku kwaziwa ngokuba yi-myofascial pain syndrome okanye i-trigger points. Uphando lutyhila ukuba i-trigger point pain kuxa izihlunu ezichaphazelekayo zinokuba zibukhali okanye zingapheliyo kwaye zibangele intlungu kwizicubu ezidibeneyo ezijikelezayo. UDkt Travell, incwadi ye-MD, "Intlungu ye-Myofascial kunye nokungasebenzi kakuhle," yachaza ukuba intlungu ye-myofascial ingabangela ukungasebenzi kakuhle kwe-somato-visceral emzimbeni njengoko izihlunu ezichaphazelekayo kunye nemithambo-luvo zihambelana nezitho ezibalulekileyo ezihambelanayo. Oku kuthetha ukuba ukuba umntu ujongene neentlungu zangasemva, inokuba ngumcimbi kwinkqubo yabo yamathumbu. Ngoku ukuqengqeleka kwegwebu kunceda njani ukuthintela iintlungu zenqaku? Njengoko kukhankanyiwe ngaphambili, i-foam eqengqelekayo iqela ngalinye lemisipha inokunciphisa ukuqaqamba kwemisipha kunye nokuphucula ukujikeleza kwegazi. Uphando lutyhila ukuba i-foam ejikelezayo kwiqela le-muscle elichaphazelekayo yintlungu ye-trigger point inokunyusa ukuhamba kwegazi kwi-muscle echaphazelekayo kunye nokunciphisa ukuvutha kwe-fascial emzimbeni.
Yintoni eyenziwa yi-Foam kuMzimba-Ividiyo
Ngaba ujongene nobuhlungu bemisipha? Ngaba uziva ngathi uhlala ugoba okanye ushixiza iinyawo zakho? Okanye ngaba ubusoloko uva iintlungu neentlungu xa uzolula? Ukuba ubujongene nale miba ye-musculoskeletal, kutheni ungafaki ukuqengqeleka kwamagwebu njengenxalenye yendlela yakho? Abantu abaninzi banentlungu ethile echaphazela izihlunu zabo ezibangela iintlungu. Ngokumalunga nokunciphisa intlungu, ukubandakanya i-foam rolling kwimisipha echaphazelekayo kunokunyusa ukuhamba kwegazi kwi-muscle kunye nokunciphisa naziphi na iimpawu ezinxulumene nezimo ezingapheliyo. Uphando lutyhila ukuba indibaniselwano yokuqengqeleka kogwebu kunye nokwelula ngaphambi kokuba usebenze kunokubonelela ngezi zibonelelo zimangalisayo, ezibandakanya oku kulandelayo:
- Ukunciphisa intlungu yemisipha
- Ukunyusa uluhlu lokuhamba
- Ukunciphisa i-cellulite
- Ukubuyisela iintlungu zangasemva
- Phinda uhlaziye amanqaku kwimisipha
Le vidiyo ingentla inika ingcaciso egqwesileyo yento eyenziwa yi-foam kumzimba kwaye kutheni inika isiqabu kuloo maqela ahlukeneyo emisipha. Xa abantu bedibanisa ukuqengqeleka kwamagwebu kunye nolunye unyango, kunokunceda impilo kunye nokuba sempilweni.
Ukuqengqeleka kwegwebu kunye noNyango lweChiropractic
Njengoko bekutshiwo ngaphambili, ezinye iindlela zonyango ezahlukeneyo zinokudibanisa ukuqengqeleka kwamagwebu ukukhuthaza umzimba osempilweni. Olunye unyango lukhathalelo lwe-chiropractic. Ukhathalelo lweChiropractic lubandakanya ukuguqulwa komatshini kunye nencwadana yomqolo, ngakumbi kwi-subluxation okanye ukungahambi kakuhle komgogodla. Xa umgudu ungahambi kakuhle, unokubangela ukunyanzeliswa kwemisipha kunye nemiba yokuhamba enokuchaphazela umzimba ngexesha. Ke i-foam rolling idlala njani indima kukhathalelo lwe-chiropractic? Ewe, i-chiropractor okanye ugqirha we-chiropractic unokuphuhlisa isicwangciso sokunceda ukulawula intlungu ngelixa unyanga imeko echaphazela umzimba. Ekubeni i-foam rolling isetyenziswa kwiseshoni yokufudumala ngokubambisana nonyango lomzimba, abantu abaninzi abasebenza nomqeqeshi wabo banokubandakanya ukuqengqeleka kwamagwebu njengenxalenye yokufudumala kwabo ukukhulula izihlunu ezomeleleyo kwaye baye kunyango oluqhelekileyo lwe-chiropractic ukuphucula izihlunu. amandla, ukuhamba, kunye nokuguquguquka.
isiphelo
Zininzi iipropathi eziluncedo ezinokuthi ukuqengqeleka kwegwebu kungabonelela ngomzimba. Ukuqengqeleka kwegwebu kunokuvumela ukujikeleza kwegazi kwizihlunu ngelixa kunciphisa ukudinwa kwemisipha kunye nobuhlungu. Ukubandakanya i-foam rolling njengenxalenye yokufudumala kwansuku zonke kunokuthintela amanqaku okubangela ukuba enze amaqela e-muscle kwaye asebenze amaqhina aqinileyo ukuba i-muscle yenzekile. Kwangaxeshanye, unyango olufana nokhathalelo lwe-chiropractic kunye nonyango lomzimba lunokudibanisa ukuqengqeleka kwegwebu ukukhuthaza impilo kunye nokuphila kakuhle emzimbeni kunye nokuthintela iintlungu zemisipha.
Ucaphulo
I-Konrad A, i-Nakamura M, i-Bernsteiner D, i-Tilp M. Iimpembelelo eziHlanganisiweyo ze-Foam Rolling ezidityanisiweyo kunye noKunweba kwi-Range ye-Motion kunye ne-Physical Performance: Ukuphononongwa okuCwangcisiweyo kunye nohlalutyo lwe-Meta. J Sports Sci Med. 2021 Jul 1;20(3):535-545. doi: 10.52082/jssm.2021.535. PMID: 34267594; I-PMCID: PMC8256518.
Pagaduan, uJeffrey Cayaban, et al. "Iimpembelelo ezingapheliyo ze-Foam Rolling on Flexibility and Performance: Ukuphononongwa okuCwangcisiweyo kweeMvavanyo eziLawulwayo eziRandomized." Ijenali yehlabathi yoPhando lwezeNdalo kunye neMpilo yoLuntu, ILayibrari yeSizwe yezeMithi yase-US, nge-4 Epreli 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC8998857/.
Pearcey, uGregory EP, et al. "Ukuqengqeleka kogwebu ngenxa yokulibaziseka kwemisipha kunye nokuBuyiswa kwemilinganiselo yokuSebenza okuGunyazayo." Ijenali yoQeqesho lweeMbaleki, ILayibrari yeSizwe yezeMithi yase-US, uJanuwari 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4299735/.
U-Shah, uJay P, kunye no-al. "Amanqaku e-Myofascial Trigger emva koko kwaye ngoku: Imbono yeMbali kunye neNzululwazi." PM & R : Ijenali yokwenzakala, uMsebenzi, kunye noBuyiselo, ILayibrari yeSizwe yezeMithi yase-US, ngoJulayi 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4508225/.
Travell, JG, et al. Iintlungu ze-Myofascial kunye nokungasebenzi kakuhle: I-Trigger Point Manual: Vol. 2:Iindawo ezisezantsi. Williams & Wilkins, ngo-1999.
Wiewelhove, Thimo, et al. "Uhlalutyo lwe-Meta lweziphumo zokuqengqeleka kwegwebu kwiNtsebenzo kunye noBuyiselo." Imida kwiPhysics, ILayibrari yeSizwe yezeMithi yase-US, nge-9 Epreli 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6465761/.
