Imisipha yamathole (i-gastrocnemius) iyisisindo esikhulu esisekugcineni komlenze, ngezansi kwamadolo. I-tendon ehlanganisa uxhumano lwethole nesithambo sesithende liyaziwa ngokuthi i-Achilles tendon. Lapho ithole lezinyosi zivumelanisiwe, "zitshala izimpande" ezinyaweni, noma zikhomba izinzwani.
Uma imisipha yamathole iba yinkimbinkimbi, ingozi ye-muscle noma i- Achilles ithoni yezinyembezi nokulimala kwanda.
Ukuqina uma imisipha yakho yamathole ingase ihileleke ku-plantar fasciitis, i-ankle sprains, noma ezinye izimo ezithinta unyawo lwakho nesikhumba. Ama-muscular spasms kanye no-Charlie amahhashi emilenzeni yakho bangaphathwa ngempumelelo ngethole elula. Imisipha yakho yenkomo ingaba yindima uma unyawo oluphansi noma ubuthakathaka emzimbeni wakho we-anterior tibialis. Ngenxa yalezi zizathu, kubalulekile ukwelula imisipha yamathole.
Uma unenkinga ephansi engapheli, hlola nodokotela wakho bese ubona umhlinzeki wakho womzimba. Bangakunika ukuxilongwa okunembile kwesimo sakho futhi banqume ukuthi ngabe imisipha yamathambo enamandla ingabangela inkinga yakho. Isazi sakho somzimba singakubonisa indlela yokwelula kahle imisipha yakho yamathole.
Ake sibukeze amanye ama-stretches alula ukuze asebenzise imisipha yamanzi . Lezi zinyawo kumele kube lula kunoma ubani ozokwenza - akudingeki ube uchwepheshe wezempilo. Yiqiniso, qiniseka ukuthi ubona udokotela wakho ngaphambi kokuqala lokhu - noma yiluphi olunye uhlelo lokuzivocavoca ekhaya.
Inombolo Yokulinganisa 1: Ukwehla Komdlali
- Ubheke udonga futhi ume 12 amasentimitha kude nalo.
- Ukwandisa umlenze owodwa emva kwakho, ugcine izinyawo zombili phansi phansi kanye neja lakho langemuva ngqo.
- Hlelela odongeni kuze kube yilapho uzwa ukuhlukumezeka emisipha yenkomo yomlenze oswebile. (Ungafaka izingalo zakho odongeni ukuze uthole usizo.)
- Bamba imizuzwana engu-10.
- Phinda ngomunye umlenze.
Inombolo Yokulinganisa 2: Ithile Elihleliwe Lula
- Hlala phansi phansi imilenze yakho iqonde phambi kwakho.
- Hamba phambili futhi uthathe izinyawo zakho.
- Donsa izinzwane zakho emzimbeni wakho kuze kube yilapho ukuthulula kuvezwa emisipha yakho yamathole
- Bamba imizuzwana engu-10.
- Phinda ngomunye umlenze.
Inombolo Yokulinganisa 3: Indlovu Yethawula Yelula
Ithawula ithole elilula liyindlela enhle yokwelula okuhle emisipha yakho yamathole. Nansi indlela okwenza ngayo:
- Thola ithawula noma i-strap.
- Hlala phansi phansi imilenze yakho phambi kwakho.
- Gqoka ithawula eduze kwebhola lonyawo olulodwa.
- Bamba ngobumnene ithawula ukuze izinzwane zakho nezinyosi zakho ziguquke ebusweni bakho.
- Bamba ukwelula kwamasekhondi angu-10 kuya kwangu-15.
- Phinda enye ithole.
Khumbula, kufanele uzizwe nje ukudonsa kancane lapho uvula imisipha yakho yamathole. Uma uzizwa ubuhlungu obukhulu noma ukunganaki, vimbela ukuzivocavoca bese uhlola nodokotela wakho noma i-PT ukuqinisekisa ukuthi usule kahle.
Ungakwazi ukwelula ngokuphepha imisipha yakho yamathole izikhathi eziningana ngosuku ngalunye. Noma nini lapho uzwa sengathi imisipha yakho yenkomo iyaqina, banika ukulula okusheshayo ukuze uhlale uzizwa ukhululekile futhi uguquguquke. Umhlinzeki wakho womzimba angakutshela imvamisa engcono kakhulu ongayisebenzisa lapho welula izidumbu zakho zamathole kanye nama-Achilles 'tendons.
Ukuqina emisipha yakho yamathole kungaba yimbangela eyodwa yokulimala okuphindaphindiwe kokucindezeleka. Imisipha yakho yamathole ingadinga ukuguquguquka okuguqukayo uma unobungozi noma ukugula okuvimbela ukuhamba okuvamile. Ngokusebenza ukugcina imisipha yamathole yakho iguquguquke, ungabuyela ekuhambeni ngokujwayelekile ngezinhlungu ezincane noma ezingekho.