Indlela Yokulondoloza Ngokuphumelelayo i-Achilles Tendon yakho

Funda ukuthi ungenza kanjani i-Achille ejwayelekile iTendon neHeel

Ithenda le- Achilles ligijima ngemuva komlenze wakho ophansi futhi ixhuma izixuku ezimbili ezinkulu zethole, i-gastrocnemius kanye ne-soleus, ngemuva kwethambo lesithende. Le tendon isiza ukukhomba izinzwani (plantar flexion) nezinkontileka ngesikhathi semidlalo zidinga ukunyakaza okunamandla noma okuqhumayo kufaka phakathi i-sprinting, i-jumping, ibhayisikili noma i- stair running .

I-tendon ye-Achilles ingase ibe yinto enengqondo yokulimala njenge-Achilles tendonitis kanye ne-Achilles ithoni ukuphuka uma kungenakufudumala kahle noma uma iba buthakathaka ekukhatheni noma ngokweqile.

Imisipha yamathambo ingase ibe yingozi kakhulu kunokulimala kubandakanya ukudonsa ithole noma izinkinga. Ukwehlisa imisipha yakho yamathole kungasiza ekunciphiseni ukungezwani kwethenda ye-Achilles. Qaphela ukuthi lezi zilula zibhekene kakhulu nemisipha yethole kunokuba ithethoni ngokwalo.

Lezi zinwele akufanele zibuhlungu. Yenza kancane kancane ngaphandle kokunyakaza okukhulu. Ungajulise ukwedlula uma uhlangabezana nanoma yibuphi ubuhlungu.

Ukwehlisa i-Achilles Tendon yakho

Kunezindlela eziningi ezehlukene zokwelula isithoni sakho se-Achilles, kodwa nansi isilula esilula ongayenza ngenkathi simile. Ilula imisipha yodwa kanye ne-Achilles tendon:

1. Hamba ubude bendonga kusuka odongeni noma kwenye into eqinile.
2. Hamba phambili bese ubeka izandla zombili odongeni mayelana nobubanzi behlombe ngaphandle.
3. Ukwandisa unyawo olulodwa (ohlangothini oluzokweluleka) emva kwakho ngokuguqa ngamadolo kanye nesithende emhlabathini.
4. Gcina enye inyawo eduze nodonga.
5. Hlelela odongeni kancane bese uguqa idolo lesithende ukuze liswe (ukugcina isithende phansi) kuze kube yilapho uzizwa usulekile ngemuva komlenze ophansi (ngenhla nje isithende).

1. Cwilisa kancane kancane ezinqulwini zakho ukujula ukwelula.
2. Bamba lesi sondlo ngamasekhondi angaba ngu-30 futhi ushintshe izinhlangothi.

Ukuze uthuthukise lesi sondlo, faka i-forefoot yomlenze wakho wangaphambili odongeni. Gcina isithende salolo phasi emhlabathini bese usuka emadolweni kuya odongeni.

Amaphuzu okubuka ukuthi izinyawo zakho zidinga ukulungiswa kahle futhi azikho konke.

Ngeke uthole ukulula okuhle uma unyawo lwangemuva luvela, ngisho kancane. Ufuna futhi ukugwema ukufaka izintambo zakho emuva futhi uguqe phambili. Gcina umhlane wakho futhi ukhahle ekuqondanisweni okuqondile.

Lesi sondlo sifana nethole elilulwayo , noma kunjalo, ngokuguqa ngamadolo akho, ugxila ekusweleni kwe-Achilles kunokuba ithole.

I-Gastrocnemius Calf Yula

Lona ithole elinemilenze eqondile elulekile elifana nesondlo se-soleus.

1. Hamba ubude bendonga kusuka odongeni noma kwenye into eqinile.
2. Hamba phambili bese ubeka izandla zombili odongeni mayelana nobubanzi behlombe ngaphandle (lokhu kungakukhetha).
3. Ukwandisa umlenze owodwa ngemuva kwakho, ugcine imoto yangemuva iqonde futhi zombili izinyawo flat phansi.
4. Hlelela odongeni, uzizwa ulula emathunzini enkomo emlenzeni ongemuva.
5. Bamba lesi sondlo ngamasekhondi angaba ngu-30.
6. Phinda ngomunye umlenze.