Sibutsetelo
Ukulimala kwe-hip pointer kuyinto ebuhlungu kakhulu, ukulimala kanzima emgodleni we-alkaline we-pelvis. Ukulimala kubangelwa ukuphuma kwegazi emisipha yomzimba , okunamathele emgqonyeni we-aliac. I-bone ne-muscle ephezulu ivame ukulimaza, futhi ubuhlungu bungaba bukhulu. Ubuhlungu bungase buzwe lapho uhamba, uhleka, ukhwehlela, noma uphefumula ngokujulile.
Izimbangela
Iziphakamiso ze-Hip ziwumphumela wokushaya ngqo eqenjini le-aliac, kungakhathaliseki ukuthi livela ngqo ngokugqoka isigqoko, ihlombe noma ukuwa kanzima emhlabathini.
Iziphakamiso ze-Hip zivame ezemidlalo yokuxhumana ezifana nebhola lebhola, kodwa futhi zenzeka ku-hockey, ukweqa, i-rugby, ibhayisikili, i-lacrosse, ngisho ne-basketball.
Ukwelapha
Abaningi bezinhlamvu ze-hip bazophulukisa ngezokwelapha ngokuzenzekelayo. Uma usola ukulimala okukhulu, kufanele ubone udokotela ukuba ahlole ngokugcwele umzimba. Nakuba kungavamile, ukushaya okujulile ku-hip kungaholela ekuphukeni kwethambo.
Njengezinhlobonhlobo ezimbi, ukulimala kwezicubu ezithambileyo izincomo zokwelapha ngokushesha zokubhekana nokulimala kwe-hip pointer ukulandela uhlelo lwezokwelapha lwe-RICE. Okokuqala, yeka umsebenzi, shiya ensimini bese uthole usizo lokuqala losizo. Faka isicelo seqhwa nokucindezela, futhi uhlolwe ngabasebenzi bezokwelapha. Amanothi amaningi ase-hip azophulukisa ngokuhamba kwesikhathi, kodwa kubalulekile ukuqinisekisa ukuthi awunayo ukulimala okungathí sina. Ukuze uvumele ukulimala ukuphulukisa kahle, gwema noma yikuphi okwenyusa amandla emasontweni okuqala oku-1 ukuya kwangu-2 kusuka kulesi sigameko.
Imithi ye-Ice ne-anti-inflammatory ingasiza ekunciphiseni ubuhlungu nokuvuvukala kwezinsuku zokuqala ezingu-7 kuya kwezingu-10 emva kokulimala, futhi umsebenzi olinganiselayo njengokuhamba nokuhamba kokuzivocavoca umzimba kungasiza ukubuyisela ukuhamba okuhlangene.
Uma i-hip pointer ingaqali ukuphulukisa ngemithi yokwelashwa ejwayelekile, udokotela wakho angakutjhelela ekwelapheni okwenyama yokwelashwa okwengeziwe nokuzivocavoca kabusha.
Kubalulekile ukuthi umgijimi olimalayo angabuyeli masinyane emsebenzini omkhulu noma ezemidlalo enengozi enkulu yokunye ukushaya. Abagijimi abadlala imidlalo noma baqale ukuzivocavoca ngokuqhubekayo ubuhlungu nobubele bavame ukukhokhela ngokushintsha isimo sabo kanye namasu. Umphumela ungase ube omunye ukulimala kunoma iyiphi ingxenye yomzimba. Njengoba kunoma yiliphi ukulimala, zama ukugwema ukubuyela ngokushesha emidlalweni noma ukulimala kanzima kungaba lula ukulimala okungapheli okunzima kakhulu ukululama.
Ukuvimbela
Ukugqoka kahle imishini yokuzivikela, kuhlanganise ne-hip pads, iyisivikelo esihle kunazo zonke kusuka ekulimazeni kwe-hip pointer. Ukwengeza, ukuthuthukisa amakhono namasu afanelekile nokulandela imithetho yomdlalo kunganciphisa ingozi yomdlali wokuwa noma ukushayisana, okungasiza ekugwemeni ukulimala kwe-hip pointer. Njengokulimala okunzima okukhulu, ngokuvamile akunakwenzeka ukubikezela nokugwema umthelela ozoholela ekushayweni komunye umdlali noma emhlabathini, ngakho ukuvikelwa kahle kuyindlela engcono yokugwema ukulimala okungathí sina. Ngisho negiya elungile, ngezinye izikhathi izici ze-hip zingenakugwemeka.
Ukuze uthole ukuvikelwa okuhamba phambili kusuka gear yakho yokuzivikela, qiniseka ukuthi bahambelana kahle. Abagijimi abagqoke ama-pads we-hip kudingeka baqiniseke ukuthi amaphuzu amancane ngokwanele ukuba akhuphuke phezu kwethambo le-hip (i-aliac crest).
Amageyimu we-football hip avame kakhulu futhi angasetshenziswa ngabathile bezinye imidlalo. Ukuvikelwa kwe-Hockey hip kungenye indlela ethandwa kakhulu yokuvimbela iziphakamiso ze-hip.