Ukucindezeleka ngokweqile kuyizinhlanzi ezincane ebusweni, futhi ngokuvamile kuvame umlenze ophansi noma unyawo. Ziyingozi kakhulu yokulimala ngokweqile, kodwa zingavinjelwa uma uqaphele ngokukhulisa ibanga lakho lokusebenza nokuqina.
Izimpawu Zokucindezeleka Ukucindezeleka
Uzobona ubuhlungu obuncane besisu, ubunzima, kanye nobuhlungu bephoyinti ethanjeni elithintekayo.
Ubuhlungu, ububele, futhi ngezinye izikhathi ukuvuvukala kuzo zonke izindawo futhi kuyanda kakhulu ngokuhamba kwesikhathi. Ngokungafani nama-aches asebenzayo, ubuhlungu buhlala bufana noma buba bubi nakakhulu, ngisho nangemva kokushisa. Ukuxilongwa kokuqala kubalulekile ngoba ukulimala kungasakazeka futhi ekugcineni kube ukuphuka okuphelele kwethambo.
Izimbangela Zokucindezeleka Ukucindezeleka
Ukucindezeleka ukuhlukunyezwa kuvame ukwenzeka lapho abagijimi bekhulisa amandla nokuvota kokuqeqeshwa kwabo ngaphezu kwamasonto ambalwa ezinyangeni ezimbalwa. Ukuntuleka kwe-calcium noma iphutha le-biomechanical - noma ngesitayela sakho esisebenzayo noma isakhiwo somzimba wakho - kungase kube nomthelela ekulimazeni. Ukucindezeleka okuvamile ukuqhuma kwabagijimi kubonakala ku-tibia (ithambo elingaphakathi nelinye elikhulu lomlenze ngezansi kwamadolo), i-femur (ithambo lesthanga) nasesikhumeni (ithambo lesithathu elisebunzini lomgogodla) namathambo e-metatarsal (toe) ezinyaweni.
Ukuvimbela Ukucindezeleka Kwezinkinga
Qiniseka ukuthi ugqoke izicathulo ezifanele ngezinyawo zakho nezitayela zakho.
Thola ukuhlaziywa kwe-gait esitolo esisebenzayo. Shintsha izicathulo zakho wonke amamayela angu-300-400 ukuze uqiniseke ukuthi awusebenzi ezicathulweni ezigqamile. Ungakhulisi i-mileage yakho yamasonto onke ngama-10% ngesonto ngalinye. Uma uqeqesha umjaho omude, hlala emakhilomitha akho onke masonto onke 3-4 ukuze unike umzimba wakho ikhefu.
Thatha izinsuku ekugijimeni futhi uwele isitimela ukugwema ukucindezeleka okukhulu ezindaweni ezithile zomzimba wakho.
Qinisekisa ukuthi wenza ukufudumala kahle, ukwenza ijubane elincane noma uhambe imizuzu emihlanu nokuzivocavoca , ngaphambi kokuba uqale ukusebenza. Qedela nge-cooldown lula ukugijima imizuzu emihlanu futhi welula .
Yidla ukudla okunempilo, okunomsoco futhi uqiniseke ukuthi uthola i-calcium ne-vitamin D eyanele (okudingekayo ekuthatheni kwe-calcium). Khuluma nodokotela mayelana nokuthi kufanele uthathe noma yiziphi izithako. Ukugwema iziphuzo eziphathekayo, utshwala, kanye nogwayi kusiza ukunciphisa ingozi ye-bone mineral mass.
Ukuqinisa imisipha ezungeze amathambo akho kungabenza baqine ngokwanele ukugwema ukuphazamiseka kwengcindezi. Ngenxa yokuthi i-tibia (ithambo lesifuba) isayithi elivame kakhulu lokuhlukumeza ukucindezeleka, qiniseka ukuthi uqinisa imisipha yakho kanye namathole enza izivivinyo ezilula ezifana nokuzwakalisa izinyosi kanye nesithende .
Ukwelashwa Kwezinkinga Zokucindezeleka
Uma unezimpawu zokuhlukumeza ukucindezeleka, kufanele uyeke ukugijima ngokushesha bese ubona udokotela. Angenza i-x-ray engabonisa ukuphahlazeka. Nokho, ngezinye izikhathi ukucindezeleka kokucindezeleka akuveli kwi-x-ray, ngakho-ke kungenzeka ukuthi kuthathwe ukuskena kwethambo ukuyixilonga. Gcina ukhumbule ukuthi udinga ukuthola ukuxilongwa okufanele ukuhluleka kokucindezeleka; ungazami ukuzitholela ukuzivikela.
Ukulimala kwakho cishe kuzokugcina emigwaqeni cishe amasonto ayisithupha, futhi kuye ngokuthi ubukhulu bokucindezeleka ukucindezeleka ungadinga ukuphonswa. Ungadli ukuzulazula ngokuphazamiseka kwengcindezi - akuyona uhlobo lokulimala ongayisebenzisa. Kuyinto engathà sina futhi ingaba yimbi uma uqhubeka uqhubeka. Ukuphumula, ukulwa nokuvuvukala, ukwelula, nokuqiniswa kwemisipha kukhona ukwelashwa okunconywayo. Ukuqeqesha isiphambano kanye nokuhamba kwamanzi kungenzeka ezinye izindlela zokusebenza ngenkathi usuphulukisa. Qinisekisa ukuthi udla ukudla okunomsoco, ngoba ukudla okungafanele, ikakhulukazi ukuntuleka kwe-calcium, kunganciphisa ukuphulukiswa.
> Imithombo:
> Bennell, KL; et al. "Izimbangela Zengozi Yokuhlukunyezwa Kokucindezeleka Kwama-Athletic Track and Field: Isifundo Sokufunda Okuyizinyanga Eziyishumi Nambili." I-American Journal of Sports Medicine 24 1996, 6 (810-818).
> Lappe, J .; et al. "I-Calcium ne-Vitamin D Supplementation Inciphisa Ukukhubazeka Kokucindezeleka Kwezingcindezi Kwabesifazane Abasolwandle." I- Journal of Bone and Mineral Research 2008, 23 (5), 741-749.
> "Ukucindezeleka Ukuhlukunyezwa," i-American Orthopedic Foot & Ankle Society
> "Ukucindezeleka Ukuhlukunyezwa," MayoClinic.com