Ama-tendonitis e-Achilles ukulimala okwenzeka lapho ithenda yakho ye-Achilles - i-band of tishues enkulu ehlanganisa imisipha engemuva komlenze wakho ophansi esitokisini sakho - ithukuthele noma ithukuthele.
Izimpawu ze-Achilles tendonitis:
Izimpawu nezimpawu ze-Achilles tendonitis ngokuvamile zikhula kancane kancane. Uzozwa ubuhlungu nokuqina ku-Achilles yakho (emuva kwekhanda lakho), ikakhulu uma uqala ukulala noma emva kokuhlala phansi isikhathi eside.
Ukuvuvukala kuvame kakhulu endaweni elula kakhulu ye-tendon yakho, ngaphezu kwesithende sakho.
Ngezinye izikhathi ubuhlungu buyanciphisa njengoba uqhuba ukufudumala, futhi kungase kuphele ngisho nalapho uqhubeka ugijima. Kodwa uma uyeka, ubuhlungu abuya futhi bungase buzwe bubi kakhulu. Ungase futhi uqaphele umsindo ophazamisayo noma we-creaking uma uthinta noma uhambisa ithoni lakho le-Achilles. Kungase kube nokuvuvukala komnene noma i-bump encane kuthenda yakho.
Isizathu se-Achille tendonitis:
Uma ufaka ukucindezeleka okukhulu kwi-tendon yakho ye-Achilles masinyane, ingaba nomsindo wezinyembezi ezincane ezenzeka ngesikhathi somsebenzi. I-tendonitis yama-Achilles ngokuvamile iwumphumela wokwedlula ngokweqile, noma ukwenza ngokushesha kakhulu. Ukugijima ngokweqile kwentaba kungafaka isandla kulo. Ukwehla kwesigcawu sezinyawo zakho kungakubeka engozini eyengeziwe yokuthuthukisa i-Achilles tendonitis ngenxa yokucindezeleka okwedlulele kwi-tendon yakho yama-Achilles uma uhamba noma uhamba.
Usengozini enkulu ye-Achilles tendonitis uma u-inflexible (ikakhulukazi emisipha yakho yamathole) noma uma upheqa ngaphezulu (izinyawo zigijima ngaphakathi uma ugijima). Kungase futhi kubangelwe ukuvinjelwa okungazelelwe noma okunzima kwesikhumba sakho sethole, njengalapho usu-sprinting.
Ukuvimbela i-Achilles tendonitis:
Uma usanda kuqalisa ngokuqeqeshwa kwakho, qiniseka ukuthi welula (ikakhulukazi amathole wakho) ngemuva kokusebenza, bese uqala kancane, ukwandisa i-mileage yakho yonke yamasonto onke ngokungabi ngaphezu kuka-10% ngesonto.
Qaphela ngokucophelela futhi ungawudluli lapho usungula ukuqeqeshwa kwejubane noma ukuqeqeshwa kwezintaba emgomweni wakho. Ungenzi umsebenzi okhuni izinsuku ezimbili ulandelana. Qinisekisa imisipha yakho yamathole ngokuzivocavoca okunjengezinzwane eziphakamisayo . Yenza imisebenzi yokuqeqesha okuphambene nomthelela ophansi, njengokuhamba ngebhayisikili nokubhukuda, ekuqeqesheni kwakho.
Ukwelashwa kwe-Achilles tendonitis:
Sebenzisa indlela ye- RICE yokwelapha lapho uqala ukubona ubuhlungu. Nakuba ukuphumula kuyisici esiyinhloko sokwelapha i-tendonitis, ukungahlali isikhathi eside kungabangela ukuqina ezinhlangwini zakho. Kufanele nakanjani uthathe izinsuku ezimbalwa ukugijima, kodwa qinisekisa ukuthi uhambisa isikhumba esilimele ngokusebenzisa uhla lwayo olugcwele lokunyakaza futhi wenze ithole elimnene nezinyathelo zezinyawo ukuze ugcine ukuguquguquka.
Uma ukuzinakekela kungasebenzi, kubalulekile ukulimala ukuphathwa ngenxa yokuthi uma i-tendon iqhubeka nokugcina izinyembezi ezincane ngokunyakaza, ingahle ihlukane ngaphansi kokucindezeleka ngokweqile. Udokotela wakho angase asikisele ukufakwa kwezinyawo zesikhashana okuphakamisa isithende sakho futhi kunganciphisa ukucindezeleka kuthenda. Ezinye izindlela zokwelashwa zibandakanya amaphethi akhethekile noma izinkomishi zokugqoka ezicathulweni zakho ukugqoka nokusekela isithende sakho, noma ukugqokwa ukugqoka ebusuku. Ukwelapha ngokomzimba kungasiza futhi ukuvumela i-tendon ukuphulukisa nokuzilungisa ngokwesikhashana kwamasonto.
Umthombo: I-Maharam, Lewis, uMhlahlandlela we-Running Doc we-Running Doc ku-Healthy Running , i-Velo Press, ngo-2011.
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