Ukulimala kwemisipha (ezemidlalo)

Ukulimala kwemisipha (ezemidlalo)

Siqoqe lapha izinhlobo ezahlukene ze ukulimala kwemisipha - ukusuka ekubambeni kuya ekuqhekekeni okuphelele komsipha - okungenzeka ekusebenzeni a umsebenzi wezemidlalo, noma ngabe ungumuntu osaqalayo, umsubathi onesipiliyoni, oqhudelana naye noma ungudokotela osezingeni eliphezulu. Lokhu kulimala ikakhulukazi okuphathelene nesitho esingezansi (imisipha yethanga nethole) kanye nama-adductors, kungaphazamisa umsebenzi wezemidlalo wokuzilibazisa noma izinjongo zokuncintisana zomsubathi.

Ukuphathwa kokulimala kwemisipha kunezinjongo ezibalulekile ezi-3:

  • ukululama ngokushesha futhi ubuyele emsebenzini ojwayelekile wezemidlalo;
  • ukuntuleka kokushintshela ekulimaleni okungapheli;
  • ukuncipha kwengozi yokuphinda lapho uqala kabusha umsebenzi wezemidlalo.

Unyaka ngamunye, cishe i-9% yabo bonke abantu baseQuebec abaneminyaka engu-6 kuya kwengu-74 ababamba iqhaza kwezemidlalo noma ukuzilibazisa bahlushwa ukulimala okudinga ukubonisana nochwepheshe bezempilo.1. (Lesi zibalo sihlanganisa zonke izinhlobo zokulimala kwengozi, okuhlanganisa ukuphuka.)

Ice application - Umbukiso

Izinhlobo zokulimala kwemisipha

Kunezinhlobo eziningana zokulimala kwemisipha, kuye ngezimo nomongo wengozi kanye nedatha yenhlolokhono nokuhlolwa komtholampilo.

  • Ama-Cramps : akukhona ukusho ngokuqondile ukulimala kwemisipha kodwa kunalokho kuwukungasebenzi kahle kwesikhashana. Eqinisweni, i-cramp ihambisana nokufinyela okubuhlungu kakhulu, okuzenzakalelayo futhi okudlulayo, okufana nokuchoboza okuthinta imisipha eyodwa noma ngaphezulu. Kungenzeka ngesikhathi sokuphumula, ngesikhathi sokulala noma ngesikhathi sokuzikhandla. Imvelaphi yamajaqamba okwenzeka kwezemidlalo iyinkimbinkimbi. Kungaba umphumela wokungatholakali okwanele komoyampilo noma ama-electrolyte egazi, noma weukunqwabelana kobuthi obuhlobene nokuzikhandla. Zingalandelana ku-a ukukhathala kwemisipha noma komunye Ukuphelelwa amanzi emzimbeni.
  • Ukuxubana : kuwumphumela wokuhlukumezeka okuqondile kumsipha kaningi esigabeni sokufinyela noma lapho uphumule. Kubonakaliswa ubuhlungu obubekwe endaweni lapho kuthinteka khona, ngokuvuvukala futhi ngezinye izikhathi ukulimaza (i-hematoma noma ukuguquguquka kwegazi ngaphansi kwesikhumba kulandela ukuphuka kwemikhumbi, ebizwa ngokuthi i-colloquially. blue). Lezi zibonakaliso zibaluleke kakhulu futhi zijulile njengoba ukuhlukumezeka kokuqala kunamandla.
  • Ukuphakanyiswa : lesi yisigaba sokuqala sokulimala kwemisipha. Ihambisana nokwelulwa ngokweqile komsipha. Ukwelulwa kwenzeka ngesikhathi a ukucindezeleka ngokweqile umsipha noma ngenxa yokufinyela okunamandla kakhulu. Eminye imicu yemisipha iyanwetshwa futhi iphuke. ngakho-ke kuwukudabuka okulinganiselwe, ngisho "okuncane kakhulu". Ukwelula kubonakala ngobuhlungu obunzima obungabangeli ukuqhuga noma i-hematoma. Umuntu olimele uzwa izinhlungu ezibukhali, njengokuhlaba, lapho eqala isibonelo noma emsipheni ofudunyezwe kabi noma okhathele. Umzamo usengenzeka nakuba kubuhlungu kancane. Imisipha ye-quadriceps (umsipha wethanga wangaphambili) kanyeithanga langemuva (ama-hamstrings) yiwona okungenzeka kakhulu ukuthi ube nobunzima. Umkhuba wezemidlalo usengenzeka kodwa ubuhlungu.
  • ukuqhekeka : ukuwohloka kuphinde kuhambisane nendlela yokwelula lapho imicu eminingi iphukile futhi yopha. Ubuhlungu bubukhali, bufana nokugwazwa emsipha. Kwesinye isikhathi kuzwakala i-clacking, yingakho igama elithi "clacking". Siphinde sikhulume ngokuklebhula isigaba 2. Esigabeni sokuhlukaniswa, umsebenzi wezemidlalo awusakwazi. Ukuhamba nakho kwenziwa kube nzima.
  • Kwehla izinyembezi : Ukudabuka kwemisipha kufana nokuphuka kwemisipha, njengokuphuka kwethambo. Ubuhlungu bunjalo kangangokuthi ngezinye izikhathi kubangela ukungakhululeki nokuwa. Izinyembezi zithinta ikakhulukazi imisipha, ama-adductors namankonyane ("umlenze wethenisi"). Ukwesekwa esithweni kunzima kakhulu futhi ukuqhubeka komsebenzi wezemidlalo sekungenakwenzeka. Ukopha kunzima futhi i-hematoma ayithathi isikhathi eside ukuvela.

Eqinisweni, bonke abaxhumanisi bangenzeka phakathi kokwelula okulula, ubunzima obuncane nokuklebhuka kanye nokuhlukaniswa okuqondile kwesilonda semisipha kungaba nzima ukuqonda ngokuhlolwa komtholampilo kuphela. Ngakho-ke intshisekelo ye-ultrasound kanye ne-MRI (imaging resonance magnetic) okuhlanganisa ukuhlolwa kokuzikhethela uma kuziwa ekwenzeni ukuxilongwa okunembile noma ukulinganisa isilonda, ikakhulukazi ukuxilongwa kwezinyembezi.

 

Umsipha

Isici esiyinhloko somsipha ukuthi ikhono lokwenza inkontileka ngokukhiqiza ukunyakaza.

Ukumelwa kwayo kwakudala kusibonisa izicubu zemisipha ezivuvukele phakathi, eziqhubeka ekugcineni ngo-2 imisipha. Yakhiwe ngabaningana izintambo, mncane, yinde (ezinye ubude bomsipha), zihlelwe ngokuhambisana, ziqoqwe zibe izinyanda futhi zihlukaniswe izicubu ezixhunyiwe. Lolu hlaka lwe-fibrous luvumela ukufinyezwa kwemisipha, okufana nokunyakaza.

Kodwa ngokuphambene nenkolelo evamile, imisipha ayizinikele kuphela ekunyakazeni noma ekusebenzeni komzimba. Ngempela, imisipha eminingi yayicela ekuphumuleni; lokhu kubizwa ngokuthi Ithoni yemisipha ukuvumela isibonelo indawo yokuma.

 

Izimbangela zokulimala kwemisipha

Njengoba sesibonile, iningi ukulimala kwemisipha zithinta izitho zangaphansi (ithanga nomlenze) futhi zivame ukulandelana nokwenza a ezemidlalo, ikakhulukazi thintana nezemidlalo (ibhola lezinyawo, ihokhi, isibhakela, ibhola lombhoxo, njll.), imidlalo ye-acrobatic (i-snowboarding, i-skateboarding, njll.) kanye naleyo edinga ukuqala okusheshayo (ithenisi, i-basketball, i-sprinting, njll.) njll.). Ukulimala kwemisipha kungabonwa:

  • En ukuqala konyaka: ukuqeqeshwa ngokweqile (ukuqeqeshwa ngokweqile) noma ukuqeqeshwa okunganele, ukufudumala okunganele noma okungekuhle, ukuthinta kwezemidlalo okungekuhle, njll.
  • En ekupheleni konyaka: ukukhathala, ukuntula ukuguquguquka kwemisipha.
  • Ngesikhathi sokuzivocavoca umzimba : ukuthinta kwezemidlalo esezingeni eliphansi, ukunyakaza okuzumayo, okunodlame nokungaxhumani, ikakhulukazi uma kukhona ukungalingani phakathi kwamandla emisipha ye-agonist (okwenza ukunyakaza) kanye nemisipha ephikisanayo (ebenza ukunyakaza okuphambene) - isibonelo, i-biceps ne-triceps, i-quads ne-hamstrings.
  • Ekuhlukumezekeni okuqondile ngento eqinile (i-crampon, idolo lomunye umgijimi, isigxobo, njll.).
  • Ngenxa yokuthi a umzamo omkhulu kakhulu noma omude.
  • Ngenxa yokuthi a ukulimala kwemisipha yangaphambili okungalapheki kahle.
  • Uma kwenzeka ukhuluphele.
  • Uma usebenzisa i izinto zokuqeqesha ezingafanelekile (ikakhulukazi izicathulo ...).
  • Ngenxa yokuqeqeshwa okuqine kakhulu (ibitume, ukhonkolo…).
  • Uma kungekho hydration eyanele, ngaphambi, ngesikhathi noma ngemuva kokuzivocavoca.
  • Lapho ukunikezwa kwamandla kunganele.
  • Uma kungekho ukwelula ngemva komzamo futhi ngokuvamile, ukwelula kwemisipha okwanele uma kuqhathaniswa nezidingo zemisipha.
  • Ngesikhathi somzamo endaweni ebandayo.

shiya impendulo