I-tendon ye-Achilles Ukulimala okuvame kakhulu okuhlobene ne-tendon ye-Achilles kufaka:
- Achilles Tendonitis
- Achilles Tendon Ukuvuswa
- Inkomo Iminyango noma Izinhlanzi
Uma ubamba iqhaza emidlalweni edinga ukususwa okuqinile kwe-frontfoot, kubalulekile ukuvikela ithoni yakho ye-Achilles ekulimazeni. Izincomo zokuvikela ukulimala kwe-Achilles zihlanganisa:
Abanye ochwepheshe bakholelwa ukuthi ukuqinisa ukuqina kwe-Achilles, i-gastrocnemius, kanye nemisipha yeminwe kunganciphisa ingozi ye-Achilles tendonitis ne-calf strain. Ngenxa yokuthi izimbangela ze- muscle eziyingqimba zenza ukuthi i- fibre muscle idale ukungezwani okukhulu kunezingqinamba ezithintekayo noma ze-isometric, ukuhlukunyezwa kwemisipha ebonakalayo kuhlotshaniswa nokuqiniswa okukhulu kwemisipha, okungavikela isithoni se-Achilles. Abanye bathi inzuzo ingaba ngenxa yokwehlukaniswa kwemisipha ngesikhathi sokuzivocavoca, kanye nokulondeka okuhambisanayo kweyunithi ye-muscle-tendon eholela ekunciphiseni okuncane ngesikhathi sokunyakaza kwe-ankle nokulimala okumbalwa.
Ngenkathi singase singazi ngokuqinisekile uma inzuzo yalokhu kuvivinya umzimba kungenxa yokuqinisa noma ingxenye elula, kubonakala kucacile ukuthi uma lokhu kuvivinya umzimba kungasiza ukunciphisa ukulimala kwe-Achilles noma ithole, kufanelekile ukuyibeka.
Ama-Achilles Tendon Eccentric Ukuqinisa Ukuzivocavoca
- Ukufudumala ngebhayisikili ehamba kahle, ukuhamba, noma ukuhamba endaweni ethile imizuzu eminingana.
- Sula imisipha yamathole.
- Sula ithoni yakho ye-Achilles.
- Yima phezu kwezinyawo ezinyaweni zakho emaphethelweni ebhokisi eliqinile noma isinyathelo, ugcine izithende zakho mahhala.
- Gcina ukulawula ngaso sonke isikhathi futhi uphakamise kancane ngokusemandleni akho ezinzwaneni zombili (bheka isithombe sokuqala ngenhla).
- Hambisa isisindo sakho enyaweni eyodwa futhi kancane kancane uqale ukuzithoba (lokhu kuyisigaba sokuqhaqhazela) ukuze izithende zakho zingezansi kwesinyathelo (bona isithombe sesibili ngenhla).
- Shift isisindo sakho emuva kokubili izinyawo bese ubuyela ekuqaleni (phezulu) isikhundla bese uphinda izikhathi 10-15 ngomlenze ngamunye.
- Yengeza lokhu esimisweni sakho sokuqinisa jikelele izikhathi ezingu-2-3 ngesonto.
Qaphela: Iziphumo zokutadisha zisekelwe ekwenzeni izigaba ezintathu zokuphindaphinda izikhathi ezingu-15 emlenzeni ngamunye kabili ngosuku, izinsuku ezingu-7 ngesonto amasonto angu-12.
Umthombo
JD Rees, AM Wilson noRL Wolman. Imiqondo yamanje ekulawulweni kwezinkinga ze-tendon. I-Rheumatology Advance Access yaqala ukushicilelwa kuyi-Internet ngo-Febhuwari 20, 2006, i-Rheumatology 2006 45 (5): 508-521; i-doi: 10.1093 / i-rheumatology / kel046.