Idolo lomgijimi lingenye yezinhlungu zokukhalaza phakathi kwabagijimi. Izindaba ezinhle ukuthi kulula ukuphatha nokuvimbela.
Izimpawu
Igijimi lomgijimi lizwa sengathi libuhlungu elizungezile ngaphambili futhi ngezinye izikhathi lilandela i-kneecap yakho. Ngokuvamile kuvuthwa ngokuqhubekela phansi, ukugoqa, noma ukunyuka izitebhisi. Idolo lakho lingase lizwe likhuni (lizwa sengathi liyadingeka ukuthi lithelwe) futhi libuhlungu ngemuva kokuhlala phansi isikhathi eside.
Ungase uzwe umsindo wokuchofoza uma uguqa noma wandisa ibhande lakho.
Isizathu
Igoli lomgijimi (owaziwa nangokuthi i-patella femoral pain syndrome noma i-anterior knee syndrome) ngokuvamile kubangelwa 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 bebuthakathaka, i-kneecap yakho ishiya kwesokunxele futhi ingakapheli futhi iphela ekuqotheni i-cartilage yakho, ebangela ukungqubuzana okubuhlungu nokucasula.
Ungase ube engozini yomdolo womgijimi uma unezinyawo eziphambene futhi uhamba phambili (izinyawo zakho zigijima ngaphakathi) uma ugijima. Ukugijima ezindaweni ezingahambisani noma ukusebenza ngezicathulo ezingafanele noma eziphelelwe yisikhathi kungase kube nomthelela.
Ukwelapha
Okokuqala, 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 kanye nama-IT angasiza.
Uma unompheme womgijimi ohlangothini olulodwa, ungayinaki umlenze owodwa. Abanye abagijimi baphinde baphinde bahlakulele umlenze owodwa, ukuthuthukisa ubuhlungu obufanayo ngakolunye uhlangothi. Qinisekisa ukuthi wenza ngokuzivocavoca okufanayo futhi welula emilenzeni yombili.
Ungagijimi ebuhlungu. Thatha izinsuku ezimbalwa ukuhamba noma ukuhamba ngesitimela , uma nje kungenabuhlungu.
Ungaqala ukugijima futhi uma ukwazi ukugijima ngaphandle kokushintsha ifomu lakho ngenxa yobuhlungu. Namathela ekusebenzeni ezindaweni eziphambene lapho uqala ukubuyela.
Ukunciphisa umugqa wakho nokushaya umhlaba ngokuqondile ngaphansi kwendawo yakho yokuvuthwa kungasiza ekunciphiseni inkinga.
Ungasebenzisi i-sleeve noma i-bandage ehlanganisiwe (efana ne-Ace bandage) ukusiza ngobuhlungu. Ukwenza lokhu kungase kucindezela i-kneecap yakho ngakho kusabisa futhi kugaya i-cartilage yakho. Kungcono ukuyikhulula futhi ukhululeke futhi usebenze ekuqiniseni imisipha yakho.
Qinisekisa ukuthi unesihlobo esifanele sokugijima izicathulo zohlobo lwakho lonyawo . Futhi, qiniseka ukuthi awusebenzi ezicathulweni ezigqamile. Kumele ubeke izicathulo zakho ngamamayela angu-300-400. Ungase futhi uthathe ukucubungula ukuthenga ukusekela kwe-arch ngaphezulu.
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. Amacala amabi edolo lomgijimi angadinga umjovo we-cortisone ngaphansi kwe-kneecap.
Umthombo: I-Maharam, Lewis, uMhlahlandlela we-Running Doc we-Running Doc ku-Healthy Running , i-Velo Press, ngo-2011.