Ithenisi ngumdlalo onokuwonwabela abantu bayo yonke iminyaka kwaye unika umthambo ofanelekileyo kunye nomthambo wentliziyo. Nangona nje inokuba yinto yokuzonwabisa, ifuna ukukhanya ezinyaweni ngokukhawuleza, ukuqala, ukumisa, ukujika, kunye nokujija iintshukumo kwabo baqala ukudlala intenetya. Ukuba iintlungu zangasemva zikhona, ukudlala kunokuba nzima. Olunye uphononongo lubonise phantse i-40% yabadlali be-tennis abaphoswa yitumente enye okanye ngaphezulu ngenxa yeentlungu ezisezantsi / iingxaki. Uphononongo lwe-2016 lufumene ukuba abadlali be-tennis abaneentlungu ezisezantsi banobunzima bokuhambisa imisipha yabo ngokulula.
Contents
Yazi kwaye Uyiqonde Imingcipheko
Ukudlala i-tennis kunemingcipheko yayo xa kuziwa kwiintlungu zangasemva. Yintoni enokuzisa okanye ibe mbi ngakumbi intlungu yomqolo kukuphindaphinda, njengokugungqa, ukukhonza, ukuvolontiya, kunye namandla angalinganiyo abekwe emzimbeni. La mandla ngamandla kunye nesantya esisetyenziselwa ujingi oluthile njengokuphakela kunye nezandla zangaphambili. Kwenzeka ntoni ukuba ayisasazwanga ngokulinganayo emzimbeni, inyusa amandla okubangela ubunzima kunye ne-sprains. kuba umzekelo, tukhonza intshukumo ngokuphindaphindiweyo ubeka i-hyperextension force ngokusebenzisa umqolo. Isiphumo kukwenzakala ngokugqithisileyo.
Ukulungiselela
Akukho mntu ufuna ukulimaza umqolo wabo kwabo batsha kwi-tennis kunye nabasele bedlala iminyaka. Apha kulapho i-off-court conditioning ingena khona kunye namanyathelo othintelo. Oku kuquka:
- Sebenza ngonyamezelo kunye namandla
- Yomeleza imisipha engundoqo ngaphandle kokwenza umqolo ube mandundu
- Kulula ukudlala
- Sukudlala ixesha elide xa uqala okanye iintsuku ezininzi zilandelelana
- Ukwandisa ngokuthe ngcembe ukuphindaphinda kunye nokuqina
- Gxininisa kwi izakhono ezingundoqo kunokuba uzame ukuqhushumba ibhola njengabalungileyo.
- Ukuzama ukutyumza ibhola ngokukhawuleza kunokubangela ukulimala kwe-rotator cuff.
Hlala Uwazi ngoMzimba Wakho
Ukudlala intenetya kunokubangela ukuba umntu aphazamiseke; nangona kunjalo, Kubalulekile ukuqaphela umzimba kunye nento eyenzekayo.
- Nika ingqalelo kubushushu.
- ukufuma
- Ukuphumla okufanelekileyo phakathi kwemidlalo
- I-hydration yokuthintela ukunyanzeliswa kwemisipha
- Ukuzolula ngaphambi nasemva kokudlala
- Ukufudumala kunye nokupholisa phantsi
- Thatha ikhefu kwaye wolule ukuba kukho iimpawu zentlungu.
- Ungaze udlale ngeentlungu ezinokubangela ukuba mandundu okanye wenze entsha nzakala.
- Nika ingqalelo kwifomu efanelekileyo.
- Faka uhlengahlengiso ukuze uthintele kwaye unqande iintlungu ezibuhlungu zomqolo. Oku kunokuba luncedo ngakumbi okanye ukubetha malunga ne-stroke eyenza iimpawu zentlungu.
Ukupholisa Phantsi
Emva komdlalo, buyisela amanzi emzimbeni kwaye uphole. Oku kunokuba kukuhambahamba okuncinci enkundleni, ukuba kunokwenzeka ukungena echibini okanye epakini yokutshiza kwamanzi, kwaye uvumele inkqubo ye-musculoskeletal system ibuyele. Yenza imithambo yomqolo emva koko, njengaye I-yoga ibeka. Ukusebenzisa i-anti-inflammatory creams okanye i-gels kunokunceda ukugcina izihlunu zikhululekile kwaye zikhuthaze ukujikeleza. Ukutya okuchasayo inokunceda ngeentlungu kunye nokuvuvukala.
Iimeko zespinal
Kukho abantu abaneemeko zomqolo ekungafanele badlale i-tennis. Ezi ziquka:
- I-acute disc herniation
- Ukulimala kwamathambo / amathambo asebenzayo - iifractures kunye neefractures zoxinzelelo
- Ukungazinzi komqolo - i-spondylolisthesis
- Utyando lwasemva komqolo
- Imeko yomqolo ebandakanya imithambo-luvo kunye/okanye intambo yomqolo
Dibana nogqirha phambi kokuba wongeze intenetya kwirejimeni yomzimba. Ithenisi ngumdlalo we-aerobic onezibonelelo ezininzi. Igcina umzimba usebenza ngokwasemzimbeni kwimpilo yengqondo kunye nomzimba. Iihomoni ezikhutshiweyo zinokunceda ukunciphisa iintlungu ze-musculoskeletal kunye neemvakalelo ezingalunganga ezinjengokudakumba kunye noxinzelelo olunokuthi luvele ngenxa yokuqaqanjelwa ngasemva.
UkuBumbiswa kweBhunga
Magnesium
IMagnesium ixhasa amajoni omzimba asempilweni. Inceda ukugcina:
- Ukwakhiwa kwamathambo okunempilo
- Umsebenzi wezihlunu
- Amanqanaba e-insulin
- Iququzelela umzimba nge amandla
- Isebenza njenge-calcium blocker
- Yehlisa i-cramping
- I-Aids yokuphumla kwemisipha emva kokusebenza / umsebenzi womzimba
I-Magnesium ibalulekile kwiimpendulo ezininzi ze-biochemical; ukunqongophala okuncinci kunokunyusa umngcipheko wesifo senhliziyo. Ukusilela kwakhona kunokukhokelela kumngcipheko owongeziweyo wokunganyangeki kwe-insulin. Ukutya okutyebileyo ngeMagnesium kukutya kwefayibha ephezulu. Ifiber yokutya inceda:
- Ukugonywa
- Inceda ukulawula ubunzima
- Inciphisa cholesterol
- Izinzisa iswekile yegazi
Imithombo ecetyiswayo yeMagnesium ibandakanya:
- Imifuno eluhlaza - isipinashi, i-swiss chard, kunye ne-turnip eluhlaza
- Amandongomane - iialmond kunye neecashews
- Imbewu
- Imifuno
- ikoko
Ucaphulo
Iiklinikhi kuNyango lwezeMidlalo. (Aprili 1988) “Intlungu ephantsi yomqolo kumdlali wentenetya okhuphisanayo.” europepmc.org/article/med/2968850
Ijenali yeNzululwazi kunye neNyango kwiMidlalo. (Aprili 2016) "Ukusebenza kwe-Trunk muscle, ukukhathala kunye neentlungu ezisezantsi kubadlali be-tennis" www.sciencedirect.com/science/article/abs/pii/S1440244015000845
UJahnen-Dechent, uWilhelm, kunye noMarkus Ketteler. "Iziseko zeMagnesium." Ijenali yezintso zeklinikhi vol. 5, Suppl 1 (2012): i3-i14. doi:10.1093/ndtplus/sfr163
Katz, uDavid L et al. "I-cocoa kunye netshokholethi kwimpilo yabantu nakwizifo." Ii-Antioxidants kunye ne-redox yokubonisa umthamo. 15,10 (2011): 2779-811. doi:10.1089/ars.2010.3697
Wang, Jinsong, et al. "Ukutya kwe-magnesium kuphucula ukunganyangeki kwe-insulin phakathi kwabantu abangenasifo seswekile abane-metabolic syndrome abathatha inxaxheba kulingo lokutya." Izondlo vol. 5,10 3910-9. 27 Septemba 2013, doi:10.3390/nu5103910
Umgangatho wobuchule wokuSebenza *
Ulwazi olulapha ku "Ukudlala iTennis ngePain Back"Akujoliswanga ukuthatha indawo yobudlelwane obubodwa kunye nomntu oqeqeshiweyo wezempilo okanye ugqirha onelayisensi kwaye akusiyo isiluleko sonyango. Sikhuthaza ukuba wenze izigqibo zezempilo ngokusekelwe kuphando lwakho kunye nentsebenziswano kunye nochwepheshe bezempilo abaqeqeshiweyo.
Ulwazi lweBlog kunye neengxoxo zoMda
Umda wethu wolwazi ilinganiselwe kwiChiropractic, i-musculoskeletal, amayeza omzimba, impilo, igalelo le-etiological ukuphazamiseka kwe-viscerosomatic ngaphakathi kweentetho zeklinikhi, ezinxulumene ne-somatovisceral reflex clinical dynamics, i-subluxation complexes, imiba yezempilo ebuthathaka, kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo.
Sibonelela kwaye sibonise intsebenziswano yeklinikhi neengcaphephe kumacandelo ahlukeneyo. Ingcali nganye ilawulwa ngumsebenzi wabo wobugcisa kunye negunya labo lokufumana iphepha-mvume. Sisebenzisa iiprothokholi ezisebenzayo zempilo kunye nempilo entle ukunyanga nokuxhasa ukhathalelo lokwenzakala okanye ukuphazamiseka kwenkqubo ye-musculoskeletal.
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Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; ke, ukuqhubeka nokuxoxa ngombandela ongentla, nceda ukhululeke ukubuza UDkt Alex Jimenez, DC, okanye qha ga mshelana nathi 915-850-0900.
Silapha ukunceda wena kunye nosapho lwakho.
Iintsikelelo
UDkt Alex Jimenez D.C., I-MSACP, RN*, I-CCST, IFMCP*, I-CIFM*, I-ATN*
email: qeqeshi@elpasofunctionalmedicine.com
Ilayisenisi njengoGqirha weChiropractic (DC) kwi Texas & New Mexico*
Texas DC Ilayisensi # TX5807, New Mexico DC Ilayisensi # I-NM-DC2182
Unikwe Ilayisensi njengoMongikazi oBhalisiweyo (RN*) in Florida
Florida License RN Ilayisensi # I-RN9617241 (Nombolo yolawulo. 3558029)
Ubume obubambeneyo: ILayisensi yeeNkcazo ezininzi: Ugunyaziswe Ukuziqhelanisa I-40 States*
UGqr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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