Izincomo ezijwayelekile

• Vikela ukhuluphele okungandisa ubuhlungu futhi kwenze ukuphulukiswa kube nzima kakhulu.
• Ungakhulisi umfutho kungazelelwe lapho uzijwayeza umsebenzi okhokhelwayo noma umdlalo ofuna ukuguqa ngamadolo. Ngokwenza kancane kancane, sinikeza umzimba isikhathi sokuzivumelanisa nezimo futhi siqinisa imisipha, ngenkathi uphumule imisipha yamadolo.
• Sebenzisa izinsiza ze-a umqeqeshi oqeqeshiwe ukuqinisekisa ukuthi kusetshenziswa izindlela ezifanele noma ukuthi kwamukelwa indlela efanele yokuma nokuma.
• Gqoka ezinye izicathulo ezihambisana nomdlalo owenziwayo.
• Gqoka ezinye izigqoko zamadolo uma kufanele uhlale uguqe ngamadolo isikhathi eside, kuhlanganise ne-DIY ekhaya.
• Emisebenzini enobungozi obukhulu, udokotela osebenzayo kufanele azise abaqashi nabasebenzi mayelana nezenzo eziyingozi zobungcweti, futhi asize ukuvumelanisa nenhlangano yomsebenzi (amakhefu, ukufunda ukuthinta kanye nokuma, ukukhanyisa imithwalo, ukugqoka ama-knee pads, njll.).
• Uma kunesidingo, lungisa iphutha lesakhiwo (ukuwohloka ngokweqile kwezinyawo noma okunye) ngokugqoka Ama-Plantar orthoses nezimo.

I-Patellofemoral syndrome

• Ukuze yokupaka abagibeli bamabhayisikili, lungisa ukuphakama kwesihlalo kahle futhi usebenzise iziqeshana zezinzwane noma ukulungiswa ngaphansi kwesicathulo. Isihlalo esiphansi kakhulu siyimbangela evamile yalolu hlobo lokulimala kwamadolo. Kuyanconywa futhi ukusebenzisa izilinganiso zegiya ezilula (amagiya amancane) kanye nokunyathela ngokushesha, kunokuphoqa igiya eliqinile (amagiya amakhulu).

I-Iliotibial band friction syndrome

• Ngemuva kokuzivocavoca, futhi izikhathi eziningana ngosuku, yenza Welulekela ibhande le-aliotibial kanye nemisipha ye-gluteal. Thola ulwazi kumqeqeshi wezemidlalo noma i-physiotherapist.
• Abagibeli bamabhayisikili kufanele basebenzise ibhayisikili elifanele usayizi wabo futhi benze izinguquko ezidingekayo ukuze basebenzise a isikhundla se-ergonomic.
• The abagijimi bebanga elide inganciphisa ingozi yokulimala kwamadolo ngokuthanda izindawo eziyisicaba kunezinamagquma.
• Abagijimi bebanga elide abaziqeqesha ku-oval track kufanele njalo enye incazelo kwenkambo yabo ukugwema ukubeka ingcindezi njalo emlenzeni ofanayo kumajika. Labo abagijima emigwaqeni futhi abahlale bebhekene nesiminyaminya nabo baba nokungalingani. Ahlala ephansi ngefidi elilodwa kunolunye, njengoba imigwaqo ivamise ukwehlela phansi ibheke ehlombe ukuze kube lula ukugeleza kwamanzi. Ngakho-ke kuhle ukushintsha amasekhethi.
• Abalandeli be Ukuqwala izintaba kufanele wenze uhambo olulula ezimbalwa ngaphambi kokubhekana nezintaba eziphakeme. Izigxobo zokuhamba nazo ziyasiza ekunciphiseni ukucindezeleka okufakwe emadolweni.