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 Ukubuyiswa kwabadlali , Ukulimala kwezemidlalo
Ijimnastiki ngumdlalo onzima nocela umngeni. Iigymnasts ziqeqeshelwa ukuba namandla kwaye zibe nesisa. Iintshukumo zanamhlanje ziye zanda zihamba zobugcisa be-acrobatic ezinomgangatho ophezulu kakhulu womngcipheko kunye nobunzima. Konke ukolula, ukugoba, ukujija, ukutsiba, ukuphaphazela, njl., kwandisa umngcipheko wokulimala kwe-neuromusculoskeletal. Ukulimala kwi-Gymnastics akunakuphepheka. Ukugruzuka, ukusika, kunye nemikrwelo zixhaphakile, njengoko kuxhaphake ukuxhatshazwa kunye ne-sprains, kodwa ukulimala kakhulu kunye nokulimala kunokwenzeka. Ukulimala kweChiropractic yezoNyango kunye neQela leMithi eliSebenzayo linokunyanga nokubuyisela ukulimala kunye nokunceda ukuqinisa nokukhusela ukulimala. Iqela lonyango liza kuvavanya ngokucokisekileyo umntu ngamnye ukuba anqume ukulimala / ubunzima, ukuchonga nabuphi na ubuthathaka okanye ukulinganiselwa, kwaye aphuhlise isicwangciso somntu sokubuyisela, ukuzinza kunye namandla.
Ukwenzakala kwiGymnastic
Esinye sezizathu eziphambili zokonzakala kuxhaphake kakhulu kukuba iimbaleki zanamhlanje ziqala kwangethuba, zichitha ixesha elininzi bezilolonga, benze iiseti zezakhono ezintsonkothileyo, kwaye banamanqanaba aphezulu okhuphiswano. Iigymnasts zifunda ukugqibelela isakhono kwaye emva koko ziqeqeshe ukwenza imizimba yazo ibukeke intle ngelixa besenza inkqubo. Ezi ntshukumo zifuna ukuchaneka, ixesha, kunye neeyure zokuziqhelanisa.
Iintlobo zokulimala
Ukwenzakala kwezemidlalo kuhlelwe ngolu hlobo:
Ukwenzakala okungapheliyo : Ezi ntlungu zinyukayo kunye neentlungu zenzeka ngokuhamba kwexesha.Banokunyangwa nge-chiropractic kunye nonyango lomzimba kwaye bathintelwe ngoqeqesho olujoliswe kuyo kunye nokubuyisela.
Umonzakalo oKhawulezayo : Ezi ziingozi ezenzeka ngesiquphe ngaphandle kwesilumkiso.Ezi zifuna uncedo lokuqala olukhawulezileyo.
Uninzi lweeNzakalo eziqhelekileyo
Iigymnasts zifundiswa indlela yokuwa kunye nomhlaba ukunciphisa impembelelo kumqolo, intloko, intamo, amadolo, amaqatha, kunye nezihlahla.
umva
Ukulimala okuqhelekileyo kumqolo kubandakanya ubunzima bemisipha kunye spondylolysis .
Ukugruzuka kunye neeNxukuxa
Ukugqwashula, ukujija, nokuphethuka kunokukhokelela kwimikrwelo eyahlukeneyo kunye nokubhideka.
Ukudumba kwezihlunu
Olu luhlobo lokuqaqamba kwezihlunu okufunyanwa kwiiyure ezili-12 ukuya kwezingama-48 emva kokujima okanye ukhuphiswano.
Ukuphumla okufanelekileyo kuyadingeka ukuze umzimba ubuyele ngokupheleleyo.
I-Overtraining Syndrome
Iintlobo kunye neeNtle
I-sprains kunye noxinzelelo.
The I-RICE . indlela iyacetyiswa.
IAnkle Sprains
I-Ankle sprains zezona zixhaphakileyo.
Xa kukho ukolula kunye nokukrazula kwemigqa ejikeleze i-ankle joint.
IWrist Sprains
Isihlahla esikrunekileyo senzeka xa usolula okanye ukrazula imithambo yesihlahla.
Ukuwa okanye ukuhla ngamandla ezandleni ngexesha Imithombo yezandla ngunobangela oqhelekileyo.
Ukuqhekeka koxinzelelo
Ukuqhekeka koxinzelelo lomlenze kubangelwa ukusetyenziswa ngokugqithisileyo kunye neempembelelo eziphindaphindiweyo ukusuka ekuweni kunye nokuhla.
Ezona zixhaphakileyo ziquka:
Ukungazinzi kwamagxa.
I-ankle sprains.
Iintlobo ze-tendon ze-Achilles okanye iinyembezi.
Isandla somthambo. Ukuqhekeka kweColles. Ukulimala kwesandla kunye neFinger.
Umonakalo weCartilage.
Ukungahambi kakuhle kwamadolo kunye neempawu zentlungu.
Iinyembezi ze-ACL - i-anterior cruciate ligament.
Izitshisi kunye ne-stingers. Ukuphazamiseka okuphantsi kunye neempawu zentlungu.
Iidiski zeHerniated.
Ukwaphuka komqolo.
Izizathu
Ukungaguquguquki okwaneleyo.
Ukunciphisa amandla kwiingalo, imilenze, kunye umbilini .
Imiba yokulinganisela.
Amandla kunye / okanye ukungalingani kokuguquguquka - elinye icala lomelele.
Ukhathalelo lweChiropractic
Iingcali zethu zonyango ziya kuqala ngovavanyo kunye novavanyo lwe-biomechanical ukuchonga zonke izinto ezibangela ukulimala. Oku kuya kubandakanya imbali yonyango ecokisekileyo ukuqonda imeko yezempilo iyonke, ishedyuli yoqeqesho, kunye neemfuno zomzimba emzimbeni. I-chiropractor iya kuphuhlisa inkqubo ebanzi ebandakanya iindlela zokuncedisa iintlungu ezisetyenziswayo kunye nezixhobo, umsebenzi wokuhlanganisa, i-MET, ukuqiniswa okuphambili, ukuzivocavoca okujoliswe kuyo, kunye nezicwangciso zokukhusela ukulimala.
Unyango lwe-facet Syndrome Chiropractic
VIDEO
Ucaphulo
UArmstrong, uRoss, kunye noNicola Relph. "Izixhobo zokuHlola njengeNgcaciso yokwenzakala kwi-Gymnastics: uPhononongo olucwangcisiweyo loncwadi." Iyeza lezemidlalo - vula vol. 7,1 73. 11 Okt. 2021, doi:10.1186/s40798-021-00361-3
UFarì, uGiacomo, et al. "Intlungu ye-Musculoskeletal kwi-Gymnasts: Uhlalutyo lwe-Retrospective kwiQela leeMbaleki zeNgcali." Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu vol. 18,10 5460. 20 May. 2021, doi:10.3390/ijerph18105460
UKreher, uJeffrey B, kunye noJennifer B Schwartz. "I-Overtraining syndrome: isikhokelo esisebenzayo." Imidlalo yezeMpilo vol. 4,2 (2012): 128-38. doi:10.1177/1941738111434406
Meeusen, R, kunye no-J Borms. "Ukwenzakala kwiGymnastic." Iyeza lezemidlalo (Auckland, NZ) vol. 13,5 (1992): 337-56. doi:10.2165/00007256-199213050-00004
Sweeney, uEmily A et al. "Ukubuyela kwiMidlalo emva kokulimala kweGymnastics." Iingxelo zangoku zamayeza ezemidlalo vol. 17,11 (2018): 376-390. doi:10.1249/JSR.0000000000000533
Westermann, uRobert W kunye nabanye. "UVavanyo lweGymnastics yamadoda kunye nabasetyhini: iSifundo sokuQwalasela seminyaka eyi-10." Imidlalo yezeMpilo vol. 7,2 (2015): 161-5. doi:10.1177/1941738114559705
by UGqr Alex Jimenez Uvavanyo lweChiropractic , Ukulimala kwezemidlalo
Inxalenye enkulu yezemidlalo kukuphepha nokukhusela ukulimala, njengoko ukuthintela ukulimala kungcono kakhulu kunokubuyisela kunye nokubuyisela. Kulapho ukuvuselelwa kwangaphambili ingena ngaphakathi. I-Prehabilitation yinto yobuqu, ehlala iphuhla, kwaye iphuhlisa ukomelezwa Inkqubo yokwenza umthambo . Inkqubo ijolise ekuboneleleni ngemithambo ejolise kwimidlalo ethile kunye nemisetyenzana yokugcina izakhono zomzimba zabadlali kunye nokulungela kwengqondo kumdlalo wabo. Inyathelo lokuqala lelomqeqeshi wezemidlalo, i-chiropractor yezemidlalo, kunye nonyango lomzimba ukuvavanya umntu.
Prehabilitation
Wonke umntu wahlukile xa kuziwa ekuphuhliseni inkqubo esebenzayo yokubuyisela kwimeko yesiqhelo. Inkqubo yomntu ngamnye kufuneka iqhubele phambili kwaye iphononongwe ngokutsha ukulungelelanisa nokulungelelanisa iimfuno zomdlali. Inyathelo lokuqala kukufunda ukukhusela ukwenzakala kunye nokulandela iiprothokholi ezisisiseko zokuthintela ukulimala . Ukwazi ukuba wenze ntoni xa umzimba ugcina ukwenzakala, njengonyango lwasekhaya kwaye xa ilixesha lokubonana nogqirha.
Abadlali
Iimbaleki zawo onke amanqanaba bayacetyiswa ukuba babandakanye inkqubo yokubuyisela kwimeko yesiqhelo kuqeqesho lwabo. Njengoko iimbaleki zibandakanyeka kwimidlalo yazo, imizimba yazo ilungelelanisa iimfuno zomzimba zokuzilolonga, ukudlala kunye noqeqesho. Ukungalingani kuyenzeka ngokwemvelo ngomsebenzi oqhelekileyo kodwa kubonakale ngakumbi ngokuziqhelanisa, umdlalo, kunye neseshoni yoqeqesho kwaye kaninzi kuyimbangela yokulimala. Ukunyakaza okuphindaphindiweyo kunye noxinzelelo oluqhelekileyo kunokubangela ukuba iimpawu ze-neuromusculoskeletal zibonise. Oku kuquka:
Ukuqina kwamaqela emisipha.
Iintlungu kunye neempawu ezingathandekiyo.
Imiba yozinziso.
Ukungalingani kwamandla.
Programme
Ugqirha we-chiropractic uya kulinganisa uluhlu lomntu ngamnye lwentshukumo kunye namandla, i-biomechanics, ukuvavanya imbali yonyango, kunye nesimo sempilo samanje. Abantu abanokulimala okanye imeko banokuzuza kwi-prehabilitation.
Inkqubo nganye yenzelwe umntu kwaye iya kujongana nokulingana komzimba wonke, iimfuno ezikhethekileyo kwezemidlalo, kunye nobuthathaka.
Ukuzivocavoca kuya kulungelelanisa amandla, ukulungelelanisa, uluhlu lwentshukumo, kunye nokuzinzisa.
Isiseko sijonge kwaye sithelekisa iintshukumo ukusuka ekhohlo ukuya ekunene, ngaphambili ukuya ngasemva, nangaphezulu ukuya kumzimba osezantsi.
Imisebenzi inokuba yinto efihlakeleyo, imithambo egxininisiweyo okanye ulandelelwano lwentshukumo oluntsonkothileyo ukuzinzisa okanye ukuphucula isakhono esithile.
Iinkqubo zijolise ekomelezeni nasekuzinziseni undoqo, isisu, isinqe, kunye nomqolo.
Ukungazinzi kuqhelekile kwaye kaninzi kubonisa ukunqongophala koqeqesho olungundoqo, njengoko iimbaleki zivame ukugxila kwizinto ezithile zomzimba ezisetyenziswa ngumdlalo wazo, zishiya undoqo ngaphandle koqeqesho oluqhelekileyo.
Inkqubo yokubuyisela kwimeko yesiqhelo kufuneka ihlaziywe rhoqo ukuze ilungelelanise inkqubela yomntu ngamnye. Izixhobo ezifana ne-foam rollers, iibhodi balance , iintsimbi, kunye neebhola zokuzilolonga zisetyenziswa.
uqeqesho
I-prehabilitation kufuneka iqale ngaphambi kokuba kwenzeke nayiphi na ingozi enzima okanye engapheliyo, kodwa kaninzi kuthatha ukulimala okumbalwa kubantu ukuba bathathe isigqibo sokungena kwinkqubo yokubuyisela kwangaphambili. Ngokuxhomekeke kumjikelo woqeqesho lomdlali, i-prehabilitation ingabandakanywa ekusebenzeni okanye njengomsebenzi ozimeleyo kwaye ube yinxalenye yoqeqesho lomdlali. Iseshini inokubandakanya oku kulandelayo:
Ukuzifudumeza kunye nokupholisa umzimba.
Imithambo yokwenza ngelixa uphumle okanye ulindile ngexesha lokuziqhelanisa.
Ukuzilolonga okujoliswe kuko kubuthathaka obuthile.
Ukuzilolonga okupheleleyo kweentsuku zokuphumla okanye ukuphumla okusebenzayo.
Ukuzilolonga okuncinci xa uhamba kunye neentsuku zokubuyisela.
Kubadlali, ukuziva unomngeni kwaye ukhuthazekile kunokuba ngumahluko phakathi kwempumelelo kunye nokungaphumeleli. Ukusebenza nomqeqeshi, chiropractor yezemidlalo , kunye nabanyangi abayaziyo imidlalo, baqonde iimfuno zezemidlalo, kwaye banxibelelane kakuhle, baya kuba negalelo kwinkqubo yokuphumelela kwangaphambili.
Ukuphucula iNtsebenzo yeembaleki
VIDEO
Ucaphulo
Durrand, James et al. "Ukulungiswa kwangaphambili." Iyeza leklinikhi (eLondon, eNgilani) vol. 19,6 (2019): 458-464. doi:10.7861/clinmed.2019-0257
Giesche, Florian, et al. "Ubungqina bemiphumo ye-prehabilitation ngaphambi kokuba i-ACL-reconstruction ibuyele kumsebenzi onxulumene nezemidlalo kunye nokuzibika kwedolo: ukuphononongwa okucwangcisiweyo." PloS umqulu omnye. 15,10 e0240192. 28 Okt. 2020, doi:10.1371/journal.pone.0240192
Halloway S, Buchholz SW, Wilbur J, Schoeny ME. Ungenelelo lwangaphambili lwaBantu aBadala: Uphononongo oluDityanisiweyo. Ijenali yeNtshona yeNursing Research. 2015;37(1):103-123. doi:10.1177/0193945914551006
USmith-Ryan, uAbbie Et al. "Iingqwalasela zesondlo kunye nezicwangciso-qhinga zokuququzelela ukuBuyisa ukwenzakala kunye noBuyiselo." Ijenali yoqeqesho lweembaleki vol. 55,9 (2020): 918-930. doi: 10.4085/1062-6050-550-19
Vincent, uHeather K, kunye noKevin R Vincent. "Ukuvuselelwa kunye nokuQothulwa kweNdawo ePhambili kwiMidlalo yokuLahla: Ukugxininisa kwiLacrosse." Iingxelo zangoku zamayeza ezemidlalo vol. 18,6 (2019): 229-238. doi:10.1249/JSR.0000000000000606
Vincent, uHeather K et al. "UThintelo lokulimala, ubuChwepheshe boQeqesho oluKhuselekileyo, ukuBuyiselwa kwisimo sangaphambili, kunye nokuBuyela kwiMidlalo kubabaleki boMzila." I-arthroscopy, iyeza lezemidlalo, kunye nokuvuselelwa kwevol. 4,1 e151-e162. 28 Jan. 2022, doi:10.1016/j.asmr.2021.09.032
by UGqr Alex Jimenez Abadlali , Ukulimala kwezemidlalo
Ibhola ethambileyo kunye ne-baseball zifuna ukubaleka, ukutsiba, ukujula, kunye neentshukumo zokujingi. Kwanabadlali abanamandla kakhulu kunye namagorha eempelaveki, umzimba kunye nenkqubo ye-neuromusculoskeletal iya kuhamba ngokwenzakala ngokugqithisileyo, ukulimala okunxulumene nokuphosa, ukulimala kokutyibilika, ukuwa, ukungqubana, kunye nokubethwa yibhola. I-Chiropractic kunye nonyango lomzimba lunokunceda abagijimi ngokudibanisa ukuqeqeshwa kwamandla, ukulungelelanisa umzimba, kunye nokubuyisela ukulimala kokulimala.
Ukulimala kweSoftball kunye neBaseball
Baseball kunye nokulimala kwe-softball ngokuqhelekileyo kuchazwa njengokuba kunjalo ibukhali/ibuhlungu or yongezeleka/ukusetyenziswa ngokugqithisileyo ukwenzakala. Zombini iintlobo zinokuthi zenzeke kwiindawo ezahlukeneyo zomzimba, umzekelo, ukulimala kwamadolo okubangelwa ukuwa okanye ukutshintshwa ngokukhawuleza.
Ibukhali/Ibuhlungu
Ukwenzakala kwenzeka ngenxa yamandla okwenzakala okanye impembelelo.
Ukusebenzisa ngokugqithisileyo/Eyongezelekayo
Ezi zenzeke ngokuhamba kwexesha ngenxa yoxinzelelo oluphindaphindiweyo kwimisipha, amalungu, kunye nezicubu ezithambileyo.
Amaxesha amaninzi iimbaleki zibuya kwakamsinyane ukuze zidlale, zinganiki ukwenzakala ixesha elaneleyo lokuphola ngokupheleleyo.
Ziqala njengeentlungu ezincinci kunye neentlungu ezinokuqhubela phambili zibe ziimeko ezingapheliyo ukuba azinyangwa.
Ngamahlombe
Ukwenzakala ngokugqithisileyo kwamagxa kuxhaphake kakhulu. Ukuqhuba rhoqo iintshukumo zokujula kunye nokujula ngesantya esiphezulu kutsala amalungu, izihlunu, iitendon, kunye neeligaments.
Kwi-softball, ukulimala kwe-bicep kuxhaphake kakhulu kunokulimala kwamagxa.
Kwi-baseball, indawo yokuphosa ngaphezulu ikhokelela kwiingxaki zamagxa.
Ngamahlombe
Ibonakaliswe ngoluhlu oluthintelweyo lokunyakaza kunye neentlungu.
Iimbaleki ezinokulimala kwamagxa rhoqo zinomngcipheko owongeziweyo.
Ukungazinzi kwamagxa
Abadlali beSoftball kunye ne-baseball basengozini yokulimala ngokuphosa ngaphezulu, eyolula i-capsule yamagxa kunye nemigqa.
Ukungazinzi kwamagxa kunokukhokelela kumalungu akhululekileyo kunye nokuchithwa.
Ukwahlulwa kwamagxa
Oku kukukrazula kwemigqa edibanisa igxalaba kwi-collarbone.
Oku kudla ngokwenzakala okubuhlungu okwenzeka ngexesha lokungqubana okanye ukuwa kunye nezandla ezoluliweyo.
I-Shoulder Tendinitis, Bursitis, kunye ne-Impingement Syndrome
Oku kukulimala okugqithisileyo apho igxalaba livutha, lithintela ukuhamba.
I-Rotorn Cuff
Elbow
Ukulimala kwe-elbow kuxhaphake kakhulu, ngakumbi umonakalo kwi I-ulnar collateral ligament
Iingqayi ziyakwazi ukuphuhlisa i-elbow sprains.
Ukulimala okanye ukukrazula kwi-ulnar collateral ligament
Umonakalo udla ngokubangelwa kukuphosa kakhulu iingqayi.
Bursitis
Ingqiniba yeLigi encinci
Oku kukwenzakala kwipleyiti yokukhula ngaphakathi kwengqiniba.
Inokubangelwa yi-wrist flexors idonsa ngaphakathi.
Ngokuqhelekileyo kubalelwa kusetyenziso olugqithisileyo kunye nobuchwephesha obungafanelekanga xa begibisela.
I-Elbow Tennis
Oku kwenzakala ngokugqithisileyo kumphandle wengqiniba kwenza kube nzima ukuphakamisa okanye ukubamba izinto.
Isandla kunye nesandla
I-Softball kunye ne-baseball inokubangela ukulimala kwesandla kunye nesandla ngenxa yokubamba, ukungqubana, ukuwa, kunye nokusebenzisa ngokugqithiseleyo. Ukonakaliswa kwesandla okanye esihlahleni ngokuqhelekileyo kubangelwa luxinzelelo oluphindaphindiweyo kunye / okanye impembelelo yequbuliso.
Ukuqhekeka Kweminwe
Oku kunokubangelwa yimpembelelo kwibhola okanye ukuwa.
Oku kunokwenzeka ngexesha lokudibana nomnye umdlali okanye ukuntywila ngebhola kwaye ubethe umhlaba ngamandla okanye kwi-engile engafanelekanga.
Utywala
Ukuwa okanye impembelelo yebhola okanye omnye umdlali inokubangela oku.
Tendinitis
Oku kukwenzakala ngokugqithisileyo, kaninzi ukusuka ekujuleni kunye/okanye ekujuleni.
umva
Ababambi bathanda ukwenzakala ngakumbi ngasemva ngenxa yokugoba kunye nokujula ngaphezulu.
Iingqayi zeSoftball zikwafumana ubunzima obungasemva obuvela kwintshukumo ye-windmill.
Iimeko eziqhelekileyo ziquka ubunzima obungapheliyo bemisipha, iidiski ze-herniated, imiba ephantsi, iimpawu ze-sciatica, kunye neentlungu.
idolo
Abadlali beSoftball kunye nebaseball bakhawuleza bajije okanye bajike amadolo abo, nto leyo ebenza babe sesichengeni sokwenzakala. I-sprains, i-meniscus iinyembezi, iinyembezi ze-ACL, kunye ne-hamstring strains ziqhelekileyo.
Ukujija okunamandla kunye nokujikeleza kunokubangela ukudumba, ukuqina, kunye neentlungu.
Ukubaleka kunye nokutshintsha ngokukhawuleza kwindlela kunokubangela ukulimala kwamadolo kunye nokulimala ngokugqithisileyo.
Imiba yamadolo ifuna ukuxilongwa ngokufanelekileyo.
Okunye ukulimala okuqhelekileyo kubandakanya i-ankle sprains, i-stress fractures, kunye ne-tendonitis kunyawo kunye ne-ankle. .
Chiropractic
IiChiropractors zisebenza kunye neqela lokunyanga i-massage ukunyanga iimeko ezahlukeneyo ze-musculoskelet. I-Chiropractic igxile ekuhlengahlengisweni komgogodla kunye nolunye unyango, kubandakanywa ukuguqulwa ngokubambisana, ukukhutshwa kwe-myofascial, ubuchule be-MET, unyango lwe-trigger point, kunye nokuvuselela umbane. Ikhuthaza ukubuyiswa ngokukhawuleza kokulimala okunxulumene nezemidlalo kuba endaweni yokugxila kukulimala nje, i-chiropractic ihlola ubuchwephesha bomzimba wonke ngolungelelwaniso olufanelekileyo kunye nokukhululwa kwezicubu ezithintelweyo. Ukulungelelaniswa komqolo kunye neziphelo kuvumela umzimba ukuba ulungelelanise ukusebenza kakuhle ngokubanzi, ukunciphisa uxinzelelo, ukuphucula ukujikeleza kwegazi, kunye nokunciphisa ukuvuvukala ukukhuthaza ukwanda kunye nokuphilisa ngokucokisekileyo.
Ukuphucula ukusebenza kwe-Athletic ngeChiropractic
VIDEO
Ucaphulo
Greiner, uJustin J et al. "Iindlela zokuziphatha kulutsha olukhawulezayo olufakwe kwiSoftball: Imiqulu ephezulu yokuPisa ngamaBalo angalinganiyo phakathi kweePitchers ziqhelekile." Ijenali yamathambo yabantwana vol. 42,7 (2022): e747-e752. doi:10.1097/BPO.0000000000002182
Janda, David H. "Ukuthintelwa kwe-baseball kunye nokulimala kwe-softball." I-orthopedics yeklinikhi kunye nophando oluhambelanayo, i-409 (2003): 20-8. doi:10.1097/01.blo.0000057789.10364.e3
UShanley, uEllen, kunye noChuck Thigpen. "Ukuphosa ukwenzakala kwimbaleki efikisayo." Ijenali yaMazwe ngaMazwe yonyango lomzimba ezemidlalo vol. 8,5 (2013): 630-40.
UShanley, uEllen, et al. "Izehlo zokwenzakala kwibhola ekhatywayo yamabanga aphakamileyo kunye nabadlali bebaseball." Ijenali yoqeqesho lweembaleki vol. 46,6 (2011): 648-54. doi: 10.4085/1062-6050-46.6.648
UTrehan, uSamir K, kunye noAndrew J Weiland. "Ukulimala kwe-baseball kunye ne-softball: i-elbow, isihlahla kunye nesandla." Ijenali yotyando lwesandla vol. 40,4 (2015): 826-30. doi:10.1016/j.jhsa.2014.11.024
Wang, uQuincy. "Ukulimala kwe-baseball kunye ne-softball." Iingxelo zangoku zamayeza ezemidlalo vol. 5,3 (2006): 115-9. doi:10.1097/01.csmr.0000306299.95448.cd
Zaremski, Jason L et al. "Ubuchwephesha bezemidlalo kunye nokuSebenzisa ngokuBanzi kwiimbaleki eziphosayo: Uphononongo olubalisayo." Ijenali yoqeqesho lweembaleki vol. 54,10 (2019): 1030-1039. doi: 10.4085/1062-6050-333-18
by UGqr Alex Jimenez Intloko kunye nonyango , Ukulimala kwezemidlalo
Iintloko zokuzilolonga kwezemidlalo ziintloko ezibuhlungu ezibandakanya iintlungu ngexesha okanye kwangoko emva kwemidlalo, umthambo, okanye ukwenza okuthile ngokomzimba. Ziza ngokukhawuleza kodwa zinokuhlala imizuzu embalwa, iiyure, okanye iintsuku. Imisebenzi eyayanyaniswa neentloko zokuzilolonga ibandakanya ukubaleka, ukuphakamisa iintsimbi, intenetya, ukuqubha, nokubheqa. I-Chiropractic, i-massage, i-decompression, kunye ne-traction therapies inokulungelelanisa umzimba kwaye ikhulule imisipha evumela ukujikeleza ngokufanelekileyo kunye nezicwangciso ezithile zokunceda ukukhusela iziqendu ezizayo. Ngokuqhelekileyo, akukho sifo esisisiseko okanye ukuphazamiseka, kodwa kuyacetyiswa ukuba uthethe nomboneleli wezempilo ukuze uqiniseke.
Ezemidlalo Zilolonge Iintloko
Xa abantu besebenzisa imizimba yabo ngamandla, bafuna igazi elongezelelweyo kunye neoksijini, ngakumbi ngemisebenzi ebandakanya ukuqinisa / ukuqinisa izihlunu zesisu okanye ukonyusa uxinzelelo lwesifuba. Oogqirha kunye noososayensi bakholelwa ukuba intloko ebuhlungu iyenzeka xa umthambo onzima ubangela ukuba imithambo kunye nemithambo ikhule ukuze ijikeleze igazi elininzi. Ukwandiswa kunye nokunyuka kokujikeleza kwegazi kuvelisa uxinzelelo kwi-skull enokubangela intlungu.
Ezinye izichukumisi
Ukwenza umthambo akukuphela konobangela; eminye imisebenzi yomzimba enokubangela intloko ebuhlungu ziquka:
Ukukrazula
Ukuhlahlela
Ukutsala nzima ukusebenzisa igumbi lokuhlambela
Isondo
Ukuphakamisa okanye ukuhambisa into enzima
iimpawu
Iimpawu zentloko yokuzivocavoca kwezemidlalo ziquka:
Ukuqina kwentamo okanye intlungu
Iintlungu kwicala elinye okanye omabini entloko
Iintlungu ezibethayo
Ukuqaqanjelwa yintlungu
Ukuqina kwamagxa, ukungakhululeki, kunye/okanye iintlungu
Ngamanye amaxesha abantu baxela ukuba intloko ebuhlungu inokuvakala njenge-migraine enokubandakanya:
Iingxaki zombono njengamabala angaboniyo
I sizathu
Ukuvutha
Uvakalelo lokukhanya
Uninzi lweentloko zokuzilolonga zihlala iiyure ezintlanu ukuya kwezingama-48 kwaye zinokuqhubeka iinyanga ezintathu ukuya kwezintandathu.
Ukuqondwa
Isifo esisisiseko okanye ukuphazamiseka akubangeli iintloko ezininzi ezibuhlungu. Nangona kunjalo, abantu abanentloko ebuhlungu kakhulu okanye rhoqo kufuneka badibane nogqirha wabo okanye umboneleli wezempilo. Uvavanyo luya ku-odolwa ukuze kukhutshwe izizathu ezinokuthi zibandakanye:
Ukuba akukho sizathu sisisiseko esifunyenweyo, umboneleli wezonyango unokuxilonga intloko ebuhlungu ukuba kukho ubuncinci iintloko ezimbini ezinokuthi:
Zibangelwa kukuzilolonga okanye ukwenza umsebenzi womzimba.
Iqaliswe ngexesha okanye emva komsebenzi womzimba.
Ithathe ixesha elingaphantsi kweeyure ezingama-48.
Unyango lweChiropractic
Ngokutsho Umbutho waseMelika waseChiropractic , uhlengahlengiso lomgogodla lukhetho olusebenzayo lonyango lwentloko. Oku kubandakanya i-migraines, uxinzelelo intloko , okanye ezemidlalo zilolonge intloko. Ukusebenzisa iindlela ezijoliswe kuzo, i-chiropractic ibuyisela ukulungelelaniswa kwemvelo komzimba ukuphucula umsebenzi kunye nokunciphisa uxinzelelo kwinkqubo ye-nervous. Oku kuvumela umzimba ukuba usebenze kumanqanaba afanelekileyo ukunciphisa uxinzelelo lwemisipha kunye noxinzelelo lwemisipha.
Itheyibhile yokunciphisa i-DOC
VIDEO
Ucaphulo
Isiseko seMigraine saseMelika. Intloko yesibini. (americanmigrainefoundation.org/resource-library/secondary-headaches/ ) Ifikeleleke nge-11/17/2021.
Evans, Randolph W. "Imidlalo kunye neentloko ezibuhlungu." Intloko ebuhlungu vol. 58,3 (2018): 426-437. doi:10.1111/head.13263
Umbutho waMazwe ngaMazwe weentloko ezibuhlungu. UHLELO LWAKHE ICHD-3. (ichd-3.org/other-primary-headache-disorders/4-2-primary-exercise-headache/ ) Ifikeleleke nge-11/17/2021.
McCrory, P. "Intloko kunye nokuzilolonga." Iyeza lezemidlalo (Auckland, NZ) vol. 30,3 (2000): 221-9. doi:10.2165/00007256-200030030-00006
Isiseko seSizwe seentloko ezibuhlungu. Iintloko eziSebenzayo. (intloko ebuhlungu.org/2007/10/25/exertional-headaches/ ) Ifikeleleke nge-11/17/2021.
Ramadan, Nabih M. "Intloko enxulumene nezemidlalo." Iintlungu zangoku kunye neengxelo zentloko vol. 8,4 (2004): 301-5. doi:10.1007/s11916-004-0012-1
Trotta K, Hyde J. Iintloko ezibangelwa ukuzivocavoca umzimba: ukuthintela, ukulawula, kunye nonyango. (www.uspharmacist.com/article/exerciseinduced-headaches-prevention-management-and-treatment ) I-US Pharm. 2017;42(1):33-36. Ifikeleleke nge-11/17/2021.
by UGqr Alex Jimenez Ukulimala koluhlu , Ukulimala kwezemidlalo
Umdlalo we-baseball uthatha ubunzima emzimbeni, ngakumbi xa abadlali besuka kwiligi encinci ukuya kwisikolo samabanga aphakamileyo, ekholejini, kwiligi encinci, kunye neengcali. Eyona nto ixhaphakileyo yokulimala kwe-baseball inokusuka kwi-mild to serious, ukusuka kwisiqhelo sokunxiba kunye nokukrazula kumalungu kunye nezihlunu ukuya kukulimala okuphindaphindiweyo koxinzelelo, ukungqubana nabanye abadlali, ukubethwa ngebhola, okanye ukwenzakala komzimba. I-chiropractor inokubonelela ngonyango olufanelekileyo kubadlali bayo yonke iminyaka kunye namanqanaba kunye nokunciphisa ixesha lokunciphisa kunye nokuphulukiswa ngokukhawuleza kunye nokubuyisela.
Ukulimala kweBaseball
Nangona kukho ukuqhubela phambili okuninzi kukhuseleko lomdlali kunye nempilo, ukusuka kwizigcina-ntloko ezineegadi zobuso ukuya kwi-shin kunye ne-arm padding, izixhobo zinciphisa impembelelo kunye nobungozi bokulimala. Umdlalo usabandakanya ukubaleka, ukutyibilika, ukujija, kunye nokutsiba, okubangela ukuba umzimba uqhube kakuhle. Abadlali bahlala bexela ukutyibilika kwindawo yokuqala, beva ipop okanye bejijeka ukuze babambe ibhola yempukane, kwaye beve into ekhawulezayo. Obona kwenzakala baxhaphakileyo baquka:
ILabrum ekrazukileyo
Intlala ejikeleze i emagxeni Isokethi edibeneyo, eyaziwa ngokuba yi-labrum, ihlala ikrazuka.
Izicubu ezithambileyo zigcina amathambo kwindawo kwaye zinika uzinzo.
Ukuphosa kunye nokuphosa iintshukumo kugxininisa i-labrum.
Ngokuhamba kwexesha, i-cartilage iqala ukugqithisa kunye nokukrazula, okukhokelela ekudumbeni, iintlungu zamagxa, ubuthathaka, kunye nokungazinzi ngokubanzi.
Irotator Cuff Iinyembezi
Isakhiwo se-rotator cuff sibandakanya isethi enzima yeetendon kunye nezihlunu ezizinzisa igxalaba.
Iipitcher ngabona basemngciphekweni, kodwa bonke abadlali banokuchaphazeleka.
Amatyala abangelwa kukungafudumezi kunye nokwelula ngokuchanekileyo kunye nokuphindaphinda / ukunyakaza okugqithisileyo.
Ukudumba kunye neentlungu zezona mpawu zixhaphakileyo.
Ngeenyembezi ezinzima, umdlali uya kulahlekelwa ukukwazi ukujikeleza ihlombe ngokuchanekileyo.
Ukungazinzi kwamagxa okanye ingalo efileyo
Oku kuxa izihlunu zegxalaba zidinwa kakhulu, kwaye ijoyinti liba lingazinzi, liphulukane namandla okujula ngokuchanekileyo.
Le meko ibizwa ngokuba yingalo efileyo ngabadlali nabaqeqeshi.
Olu hlobo lokulimala lubangelwa ukusetyenziswa ngokugqithiseleyo kunye noxinzelelo oluphindaphindiweyo.
Ukuphilisa kubandakanya ukuvumela ukuba ihlombe liphumle ixesha elide, kodwa unyango, njenge-chiropractic okanye unyango lomzimba, lunokucetyiswa ngokuxhomekeke kubunzima.
Iingqayi ze Elbow
A ingqiniba yomphanda ukulimala kubangelwa ukusetyenziswa ngokugqithiseleyo kunye nomonakalo oqhubekayo / ophindaphindiweyo kwiintambo ezijikelezayo.
Iintlungu kunye nokudumba kwenzeka ngaphakathi kwengqiniba kunye nengalo.
I-Tendonitis yesandla kunye ne-Trauma
I-tendonitis yesandla okanye i-tenosynovitis kwenzeka xa imigqa kunye nemisipha ithambile, idumbile, igqabhuke, okanye ikrazuke.
Oku kubangela ukudumba, iintlungu, kunye nobuthathaka.
Ukwenzakala kukwenzakala ngenxa yokungqubana nomnye umdlali, umhlaba okanye ibhola.
Iinyembezi zedolo kunye ne-Trauma
Ukulimala kwamadolo kunokubangelwa ukugqoka okuqhelekileyo kunye nokukrazula, ukusetyenziswa ngokugqithiseleyo, okanye impembelelo ebuhlungu.
Iibhanti ze-fibrous yizo ezizinzisayo kwaye zithintele idolo.
Ukusetyenziswa ngokugqithiseleyo kunye naluphi na ukunyakaza okungahambi kakuhle kunokubangela ukukrazula kwemigqa eyahlukeneyo.
Iibhendi ziyakwazi ukuphuhlisa i-micro-tears okanye i-rupture epheleleyo, ebangela ukuvuvukala, intlungu, kunye nokungazinzi.
Ukhathalelo lweChiropractic kunye noBuyiselo
Unyango lwe-Chiropractic kunye nokunyangwa ngokomzimba kuye kwafunyaniswa ukunceda abagijimi bagcine ukuguquguquka kunye noluhlu lokunyakaza, ukubuyisela umzimba emva kokulimala, kunye nokukhusela ukulimala okutsha okanye ukunyanzeliswa kokulimala kwangoku.
I-Chiropractic inceda ukunweba kunye nokuguquguquka kwemisipha ukuze uhlale umlenze kwaye ungaphantsi kokulimala.
I-Chiropractic yintlungu yendalo yokuphelisa iintlungu ezibuhlungu kunye neentlungu ezidibeneyo.
Unyango lomzimba lunokomeleza indawo eyonzakeleyo ngexesha lokubuyisela kunye nokufundisa kwifomu efanelekileyo kunye nobuchule.
Ukucofa kunye nokubopha kunokunceda ukuxhasa i-elbows, izihlahla, amaqatha, kunye namadolo, ukunciphisa uxinzelelo.
Indibaniselwano yeendlela zonyango inokunceda ukunciphisa ixesha lokubuyisela ukuze abadlali babuyele ebaleni.
Ukulungiswa kwamagxa Ukulimala kweBaseball
VIDEO
Ucaphulo
Inkunzi yenkomo, uGarrett S et al. "Uluhlu lwamagxa eNtshukumo kunye nokulimala kweArm ye-Baseball: Ukuphononongwa okuCwangcisiweyo kunye nohlalutyo lweMeta." Ijenali yoqeqesho lweembaleki vol. 53,12 (2018): 1190-1199. doi: 10.4085/1062-6050-439-17
ULyman, uStephen, kunye noGlenn S Fleisig. "Ukonzakala kwi-baseball." Amayeza kunye nenzululwazi yezemidlalo vol. 49 (2005): 9-30. doi:10.1159/000085340
UMatsel, uKyle A et al. "Iingcamango zangoku kwiiNkqubo zokuSebenza ngoNcedo lweArm kunye nokuNcitshiswa koMngcipheko wokuNcitshiswa kwabadlali be-Baseball abafikisayo: Uphononongo lweKlinikhi." Ezemidlalo impilo vol. 13,3 (2021): 245-250. doi:10.1177/1941738120976384
Shitara, Hitoshi, et al. "Ukungenelela kokuNyulwa kwamagxa kuNciphisa iNgxaki yeNgxaki kunye nokulimala kwe-Elbow kubadlali be-Baseball beSikolo esiPhakamileyo: Uhlalutyo lwexesha lokuya kwisiganeko." Iingxelo zobuNzululwazi vol. 7 45304. 27 Mar. 2017, doi:10.1038/srep45304
Wilk, uKevin E, kunye noChristopher Arrigo. "Ukuvuselelwa kokulimala kwe-Elbow: UkungaSebenzi kunye nokuSebenza." Iiklinikhi kumayeza ezemidlalo vol. 39,3 (2020): 687-715. doi:10.1016/j.csm.2020.02.010
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
