Ingabe ubuhlungu emadolweni akho kuvame ukuvimbela ukuthi ungasebenzi noma kukuphoqelela ukuba unciphise okunye okugijima kwakho? Ukukhathazeka komzimba kuwukukhathazeka okuvamile phakathi kwabagijimi futhi ngokuvamile kuvunyelwa ngaphansi kwesigaba esiphezulu se " knee's run ," okwenze kube nzima kubagijimi ukuthola indlela yokuphatha ngayo nokuyivimbela esikhathini esizayo.
Kubuhlungu kuphi?
Hlola izincazelo ezingezansi ukuthola ukuthi kungani ungase ubuzwe ubuhlungu bendondo uma usebenza nokuthi ungenzani ngakho.
Yiqiniso, kubalulekile ukukhumbula ukuthi uma uzizwa ubuhlungu futhi ungaboni ukuthuthukiswa ngemuva kwesonto noma ukuzitholela ngokwakho, kufanele wenze i-aphoyintimenti nodokotela wezokwelapha noma udokotela ukuhlola nokuphathwa.
Indawo Yezinhlungu: Ohlangothini lwe-Knee
Ukulimala Okusemandleni: I-Illiotibial Band Syndrome
Uma uzizwa ubuhlungu obuhlabayo, ubuhlungu obungaphandle kwamadolo akho, kungenzeka ukuthi ubhekene ne-illiotibial band syndrome (I-ITBS), ukulimala okujwayelekile kakhulu phakathi kwabagijimi.
I-band illiotibial (i-ITB) iyinqwaba yezicubu ezigijima ngaphesheya kwethanga-kusukela phezulu kwe-hip kuya ngaphandle kwamadolo. It iqinisa ibhande lakho nokuqhaqha ngesikhathi kusebenza. Lapho i-ITB iba mfushane, ibhande lixubha kakhulu emthanjeni. Indawo yangaphandle yamadolo ingase ivuke noma ibhande ngokwalo lingase licasuke, lidale ubuhlungu. Ukweqa ngokweqile kuyimbangela evame kakhulu, kepha ukugijima ebusweni obunamabhange, ukungenele ngokwanele kokufudumala noma ukuphola phansi, noma ukungahleleki okungokwenyama kungase kuholele nase-ITBS.
Ukuze uziphathe ngokweqile i-ITBS, zinikeze ukuphumula okuningi, unciphise amamayela akho bese ugoqa idolo lakho njalo ukuze unciphise ukuvuvukala. Izidakamizwa ezivimbela ukuvuvukala ezifana ne-ibuprofen nazo zingasiza ekutholeni ukuvuvukala phansi, kodwa qiniseka ukuthi ubathatha ngokudla. Ungakwazi ukuqhubeka usebenza, kodwa nqamula ukugijima kwakho ngokushesha uma uqala ukuzizwa ubuhlungu.
Sika emuva emsebenzini wezintaba, futhi qinisekisa ukuthi ugijima ngisho nakwezinye izindawo.
Uma uqala ukuqaphela izimpawu zakuqala ze-ITBS (ukuqina kwe-ITB ne-twinge ngaphesheya kwamadolo), ungakuvimbela ukuba ungabi nakakhulu ngokwenza njalo amandla nokuguquguquka komsebenzi okwenziwe izikhathi ezimbili kuya kwesithathu ngesonto. Ukufaka i-ITB yakho ngethuluzi lokusikhipha njenge-Stick noma i-roller foam njalo kungenza umehluko omkhulu.
Ungase futhi ufune ukubona umhlinzeki wenyama we-massage ye-tissue ejulile. Zama ukuzivocavoca umzimba ukuze uqinise izinyathelo zakho futhi uqaphele ngokusungula i-ITB yakho ne-quads. Qinisekisa ukuthi ulula futhi ugoqa imilenze yombili, njengoba abanye abagijimi begxila emlenzeni omele bese begcina ukuthuthukisa i-ITBS komunye umlenze.
Njengokulimala okuningi, uma ungacabangi futhi uphatha imbangela yokulimala, cishe uzohlupheka nge-ITBS futhi. Uma uke wakuthola esikhathini esedlule, qiniseka ukuthi ugqoke izicathulo ezifanele zokuhamba ngezinyawo zakho nokusebenza kahle. Kubalulekile nokuba nomuthi wezokwelapha enze ukuhlola ukucacisa noma yiziphi izindawo ezibuthakathaka ezingase zidale inkinga. Labo ababhekene ne-ITBS bavame ukubuthakathaka ezinkalweni zabo.
Zama ukufaka ukuqeqeshwa kwamandla avamile esimisweni sakho.
Ukuzivocavoca njengokuhamba komlenze ongashadile, ukuphakamisa umlenze wecala kanye nama-clamshell kuzuzisa ngokukhethekile kulabo abathintekayo kwi-ITBS. Ukuguqulwa kwesikhumba sakho se-IT njalo kubaluleke kakhulu ekuvimbeleni i-ITBS.
Indawo Yezinhlungu: I-Knee Cap
Ukulimala Okusemandleni: Umqhubi Womgijimi
Uma une-soreness ezungeze phambili noma mhlawumbe ngemuva kwe-kneecap, ungase usebenze ngamadolo omgijimi, owaziwa nangokuthi i-patella femoral pain syndrome noma i-anterior knee syndrome. Igoli lomgijimi livame ukwanda ngokuqhubekela phansi, ukuhlahlela, ukukhuphuka noma kwehla, noma ukuhlala isikhathi eside.
Igijimi lomgijimi livame ukubangelwa ubuthakathaka emisipha ephakathi kwe-quadriceps kanye nama-hamstrings anamandla noma ama-IT bands.
Ama-quads wakho kufanele agcine i-kneecap yakho endaweni, ngakho ilandelela phezulu. Kodwa uma unobuthakathaka obuthakathaka noma ukungalingani emigqeni yakho, i-kneecap yakho ishiya kwesokunxele futhi ingakapheli futhi iphela ekuqotheni i-cartilage yakho, ebangela ukuqubuzana okubuhlungu nokucasula.
Ukuze uphathe idolo lomgijimi, unganciphisa ubuhlungu nokuvuvukala ngokugubha amadolo akho ngemva kokusebenza. Sebenza ekuqiniseni imisipha yakho ye-quad, ezosiza ukusekela nokuzinzisa i-kneecap yakho. Ungenza ukuzivocavoca okulula, njengamapayipi angaphambili noma umlenze oqondile. Ukwehlisa izintambo zakho nokugudluza amaqembu akho we-IT nakho kungasiza.
Kumele uthathe izinsuku ezimbalwa ukugijima noma ukuqeqesha , uma nje kungenabuhlungu. Uyazi ukuthi kuphephile ukuqala ukugijima futhi uma ukwazi ukugijima ngendlela yakho evamile futhi ungahlawulisi ngenxa yezinhlungu zamadolo.
Ukuze ugweme amadolo omgijimi esikhathini esizayo, qiniseka ukuthi ugqoke uhlobo olufanele lwezicathulo zokugijima ngezinhlobo zakho zonyawo . Futhi, qiniseka ukuthi awukwenzi izicathulo ezigugile, njengokuntuleka kwezinwele zokugqoka kungase kuholele emadolweni omgijimi. Kumele ubeke izicathulo zakho ngamamayela angu-300-400.
Nakuba abanye abagijimi bangaphatha futhi bavimbele idolo lomgijimi wesikhathi esizayo ngokulandela izinyathelo ezingenhla, abanye bangase badinge ukwelashwa okuqhubekayo. Kungase kudingeke uvakashele udokotela ongokwenyama ongakunika ukunwebeka okufanele nokuzivocavoca. Uma idolo lomgijimi lakho libangelwa ukuhlelwa phansi (unyawo lugxila ngaphakathi uma ugijima), kungase kudingeke ubone umculi wezinsizwa mayelana nokuthola izintambo ezenziwe ngezifiso.
Indawo Yezinhlungu: Okuphezulu kwe-Knee Cap kuya phezulu kwe-Shinbone
Ukulimala okungenzeka: i-Patellar Tendinitis
Ubuhlungu phezulu kwesikhwama sakho sokuguqa phezulu kwesibane sakho kungase kube uphawu lwe-patellar tendinitis, ukulimala okuvamile kokusetshenziswa kabi. I-tendelitis ye-patellar ibangelwa ukucindezeleka okuphindaphindiwe kwi-tendon yakho ye-patellar, esukela ku-kneecap (i-patella) kuze kube shinini (tibia). Ukucindezeleka kubangela izinyembezi ezincane emthonjeni, umzimba wakho ozama ukulungisa. Uzozwa ubuhlungu njengoba ithononi ivuvuka futhi iyancipha.
Ungase uqaphele kuqala ubuhlungu ngemva kokugijima, kodwa ekugcineni kuqhuma kakhulu, njengoba izinyembezi ezithandweni zanda, futhi uzoqala ukuzizwa ngenkathi usebenza.
Ukuze uphathe i-patellar tendinitis, zama izindlela zokuzinakekela kuqala, njenge-icing endaweni futhi uthathe izinsuku ezimbalwa ukuhamba. Kumele uthintane nochwepheshe wakho wokunakekelwa kwezempilo uma ubona okuningi ukuvuvukala, ubuhlungu buqhubeka noma bubuhlungu, noma buphazamisa ikhono lakho lokwenza imisebenzi yansuku zonke.
Indawo Yezinhlungu: Yonke I-Knee
Ukulimala okungenzeka: I-Meniscus Tear
Izimpawu ze- meniscus izinyembezi zihlanganisa ubuhlungu obukhulu bomzimba, ukuvuvukala emadolweni onke, ukuzwa kwemizwa ngesikhathi sokulimala, ukuqina komdolo (ikakhulukazi emva kokuhlala), umuzwa njengokungathi idolo lakho livalelwe endaweni lapho uzama ukulihambisa, futhi kunzima ukuguqa nokuqondisa umlenze.
I-Meniscus (i-knetilage) izinyembezi zingenzeka uma umuntu eguqula isiqondiso ngokuzumayo ngenkathi egijima noma ngokuzumayo aguqula amadolo abo. Abagijimi asebekhulile basengozini enkulu, njengoba i-meniscus ifinyelela ngobudala. Abagijimi bavame ukulimaza i-meniscus yangaphakathi (i-meniscus emaphakathi ehlanganiswe ne-tibia noma isihluthulelo) kunokuba i-meniscus yangasese (eceleni kwegceke).
Ukwelashwa kwezinyembezi ezingenasidingo kuncike ngobukhulu nendawo yezinyembezi. Ngezinye izikhathi izinyembezi ezincane zilapha ngokwelashwa okufanele.
Udokotela wakho cishe uzotusa ukuphumula (akukho imisebenzi yethonya), imishanguzo yokulwa nokuvuvukala, nokugcoba amadolo akho ukunciphisa ubuhlungu nokuvuvukala. Hlanganisa idolo lakho ngamaminithi angu-15 kuya kwangu-20 njalo ngamahora amathathu kuya kwangu-4 izinsuku ezimbili kuya kwezingu-3 noma kuze kube yilapho ubuhlungu nokuvuvukala sekuphelile. Udokotela wakho noma uchwepheshe wezinto ezingokwenyama angakunikeza nokuqinisa okunamandla nokuzivivinya okulula ukukwenza. Uma izinyembezi zinkulu, zizinzile, noma zibangela izimpawu zokukhiya, ungase udinga ukuhlinzeka kanye nokwelashwa okwenziwe kamuva.
Ukuze ugweme i-meniscus izinyembezi esikhathini esizayo, qiniseka ukuthi ugqoke izicathulo ezifanele zokugijima zesitayela sakho nesisetshenziswayo, ngoba ukugqoka izicathulo ezingalungile kungenza ube yingozi ekuwa noma ukuguqa ngamadolo akho. Yenza ukuvivinya umzimba ukuqinisa imisipha esekela nokuzinzisa imadolo, ngakho-ke ugcina amadolo akho engaphezu kokulimala.
Indawo Yezinhlungu: Ngaphezulu kwe-Kneecap noma kwi-Inner Side ye-Knee Ngezansi kwe-Joint
Ukulimala Okusemandleni: I-Knee Bursitis
Uma uzwa ubuhlungu phezu kwe-kneecap yakho noma ohlangothini lwangaphakathi lwamadolo akho ngezansi kokujoyina, kungenzeka ukuthi ubhekene ne-knee bursitis, ukuvuvukala kwe-bursa eseduze kwamadolo akho. I-bursa iyisikhwama esincane esigcwele amanzi, esikhwameni sokudonswa kwesikhwama esinciphisa ukuxubana futhi sikhonsa amaphuzu okucindezela phakathi kwamathambo akho kanye nama-tendon nemisipha eduze kwamalungu akho. Uma kuvuvukala, ingxenye ethintekile yamadolo akho ingazifudumala, ithenda futhi ivimba uma ufake ukucindezela kuyo. Ungase ubuzwe ubuhlungu lapho uhamba noma ngisho nokuphumula.
Ekugijimeni, ukusetshenziswa ngokweqile kungabangela ubuhlungu nokuvuvukala ku-anserine bursa, elisehlangothini lwangaphakathi lamadolo akho ngezansi kokujoyina. Ukuze unciphise ubuhlungu nokungahambi kahle nge knees bursitis, ungasebenzisa indlela ye-RICE yokwelapha .
Uma ungaboni ukuthuthukiswa ngemuva kwezinsuku eziyisikhombisa kuya kweziyishumi, thola ukuhlolwa kochwepheshe bakho bokunakekela impilo. Udokotela wakho angakutjela kumthandi wezinto ezingokoqobo noma ochwepheshe emithi yezemidlalo, ongakwazi ukubeka izivivinyo ukuthuthukisa ukuguquguquka namandla. Lokhu ukwelashwa kunganciphisa ubuhlungu futhi kuvimbele okwenzeka esikhathini esizayo nge knees bursitis. Imithi yokwelapha engaphezulu emangqamuzaneni wegciwane ingaba nomjovo we-corticosteroid, isifiso, noma ukuhlinzwa.
Indawo Yezinhlungu: Emuva Knee
Ukulimala Okusemandleni: I-Distal Hamstring Bursitis
Uma uzwa ubuhlungu ngemuva komdolo wakho, ngqo phezulu kwethole lakho, ungase ubhekane nomunye uhlobo lwe-bursitis, i-distal hamstring bursitis. Ngokuvamile kubangelwa ukugubha ukuqina nokuqina, okubangela ukuba i-bursa ivuke.
Ukuze uphathe i-distal hamstring bursitis, kufanele usebenze ekutheni ukhululeke isisu sakho esiqinile, ngokusula, ukugoqa nokusikhipha. Uma kunzima kakhulu, ungase futhi udinga ukwelashwa ngokomzimba nge-massage ehamba phambili, ukuvuselela kagesi, kanye ne-ultrasound.
> Imithombo:
> Knee Bursitis, http://www.mayoclinic.org/diseases-conditions/knee-bursitis/basics/definition/con-20030816. Kubuyekezwe ngo-Ephreli 2014.
> Umhlahlandlela wama- Maharam L. Running Doc ku-Healthy Running , i-Velo Press, ngo-2011.
> I-Meniscus Tear - Sibutsetelo, http://www.mayoclinic.org/diseases-conditions/torn-meniscus/home/ovc-20262344, ebuyekeziwe ngoJanuwari 2017.
> I-Patellar Tendinitis, http://www.mayoclinic.org/diseases-conditions/patellar-tendinitis/basics/definition/con-20024441, ebuyekeziwe ngoJanuwari 2015.