Imisipha yakho yamathole, eyaziwa nangokuthi imisipha ye-gastrocnemius, ikhona ngemuva kwemilenze yakho ephansi. Lezi zihluthulelo zemisipha ziwela phansi emlenzeni wakho ophansi ngemuva kwamadolo akho bese ujoyina umsila wodwa ukuze udale ithemponi yama-Achilles, efaka emhlane wesithende sakho.
Umsebenzi weMisipha Yamathole
Imisipha yakho yamathole isiza ukukhomba unyawo lwakho phansi njengokungathi uhamba ngebhayisikili e-brake emotweni yakho.
Uma uhamba, leli qembu le-muscle liyakusiza ukuqhubela phambili ngezinyathelo zonke. Njengoba ithole lihambela ngemuva kwamadolo, libuye lisebenze uma uguqa ngamadolo. Leli qembu le-muscle lingasebenza futhi nemisipha yakho ye-quadriceps ne-hamstrings ukuze usize ukuguqa idolo uma unyawo lwakho selitshalwe phansi.
Ukulimala Okuvamile Okubandakanya Imisipha Yakho Imvu
Njengoba umsila wezinyane uwela emadolweni nasemhlangothini wezinyosi, ukulimala lapha kungabangela ukulahleka okuphawulekayo kokusebenza, ikakhulukazi ngokuhamba nokusebenza. Ukulimala okuvamile okubandakanya ithole lakho kuhlanganisa:
- Inkinga yenkomo
- Ama-tendonitis e-Achilles
- Imfucumfucu yethambo elimnyama
- Plantar fasciitis
- Isithende bursitis
Ezinye izimo zingabangela ukuqina kumthole wakho. Isibonelo, uma une-stroke, kungenzeka ukuthi uhlangabezana nesiphithiphithi nokuqina ngemuva kwemilenze yakho. Ngezinye izikhathi, izimo ezinjengezifo zika-Parkinson noma ukulimala komgogodla kungabangela i-calf muscle spasm.
Ukwelashwa kweminingi yalezi zimo kungase kuhilele ukuqinisa nokwelula imisipha yakho yamathole ukubuyisela amandla nokuhamba okuvamile. Ukuvakashela umhlinzeki wakho womzimba kungakusiza ukuthi unqume ukwelashwa okungcono kokulimala kwakho kwethole.
Kule minyaka edlule, ukuhlakanipha okwejwayelekile kuwukuthi imisipha elula ngaphambi kokuncintisana kwezemidlalo nokuzivocavoca kungasiza ukunciphisa noma ukunciphisa ukulimala.
Ucwaningo lwamuva lukhombisa ukuthi imisipha elula ngaphambi kokuvivinya umzimba ingase inganciphisi ngempela ukulimala. Noma kunjalo, ukusika imisipha ngaphambi kokuzivocavoca kungasiza ukuqinisekisa ukuthi imisipha yakho namalungu akho angahamba ngokukhululekile phakathi nokuzivocavoca noma ukuncintisana kwezemidlalo.
Ithawula ilula libandakanya ukusebenzisa ithawula ukusiza ekusizeni ngenkathi usule. Ngenkathi kunezindlela eziningi ongazisebenzisela ukwelula amathole akho, ithawula ithole ilulekile indlela elula yokuthuthukisa ukuguquguquka kwalesi sigaba samasipha. Ungasebenzisa ithawula, ibhande, noma i-strap ende ukuze usize ukwelula. Qiniseka ukuthi uhlole nodokotela wakho noma uchwepheshe wezempilo ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca.
Indlela yokwenza ithole lesitopu Lula
- Thola ithawula lokugeza elide noma ithawula elwandle. Uma ungenalo ithawula ngesandla, ungasebenzisa ibhande lakho noma intambo ende.
- Hlala embhedeni wakho noma phansi ngezinyawo zakho phambi kwakho.
- Bopha ithawula eduze kwebhola lonyawo lwakho ngezansi kwezwanezwane zakho.
- Bamba ngobumnene ithawula, uvumela inyawo lakho ukuba liguqe kancane emadolweni ngenkathi liguqa kahle. Kufanele uzwe umuzwa owelula kancane ngemuva komlenze wakho ophansi. Ungase uzizwe ulula ngemuva kwesithende sakho noma ngemuva kwegceke lakho, kuye ngokuthi i-muscle noma i-tendon iminyene kangakanani.
- Bamba isikhundla esiluliwe imizuzwana engu-15 kuya kwezingu-30, bese ukhulula kancane kancane. Phumla imizuzwana embalwa bese uphinda izikhathi ezintathu kuya kwezingu-5 emlenzeni ngamunye.
Ithawula ithole elithweleyo indlela elula futhi ephumelelayo yokusiza ukuthuthukisa ukuguquguquka kwemisipha yakho yamathole. Ngokwenza lesi sondlo kanye noma kabili ngosuku, ungase ukwazi ukuqinisekisa ukuthi imisipha yakho yamathole kanye ne-Achilles tendon ingahamba ngokukhululekile futhi isebenze kahle.