Ukulimala nokuqhathaniswa kwama-cyclists
Ukuhamba ngebhayisikili kuyindlela enhle, ephansi kakhulu yokuhlala ilungile, kodwa akuyona ingozi yokulimala nokulimala. Iningi lezinhlungu zokuhamba ngebhayisikili lwenzeka ngenxa yebhayisikili engalungile noma indlela engafanele yokugibela. Kubalulekile ukuba ibhayisikili lakho lilungiswe emzimbeni wakho ngoba ibhayisikili efanelekile ingavimbela ubuhlungu nokulimala .
Umzimba Ophezulu, Amandla, Nokulimala Kwamandla
Umzimba wakho ophezulu usengozini yokulimala kwehla ebhayisikili lakho.
Kodwa nawe ungase ube nokulimala ngokweqile.
- Ukucubungula kanye nenhloko yokulimala: Ingxabano ibangelwa ukuhlukunyezwa okukhulu kwekhanda lapho ubuchopho buhamba ngokuhlukumezeka ngaphakathi kwekhanda. Kungenzeka ekuwa. Kunconywa ukugqoka isigqoko sesithuthuthu ukuze kuncishiswe ingozi yokulimala okukhulu kwekhanda ngenkathi kuhamba ngebhayisikili. Kubalulekile ukuqaphela nokuphatha izimpawu zokuxwayisa zakuqala zokulimala.
- I-Clavicle Fracture (I-Broken Collarbone): Ukuphuka kwehlombe ngokuvamile kubhekisela ekhefu eliphelele noma eliyingxenye noma i-clavicle (collarbone) noma intamo ye-humerus (ithambo lesandla). Ngokuvamile kubangelwa ukulimala komthelela, njengokuwa kwebhayisikili yakho.
- Ukwakheka Kwesandla (Ulnar Neuropathy) no-Pain Wrist: Lobuhlungu nobuchopho obuncane kanye nomunwe buhlotshaniswa nokucindezelwa kuma-handlebar isikhathi eside. I-Carpal tunnel syndrome nayo ingenzeka. Ngaso sonke isikhathi ugibele ngezindwangu zakho ukulungele ukuziphatha njengento ephazamisayo. Okunye ukucindezela ngaphakathi nangaphandle kwesandla ngenkathi ugibele.
Ubuhlungu Bomzimba Ophansi
Kunezinkinga ezithile zomzimba ophansi ohlobene nokuhamba ngebhayisikili.
- I-Pudendal Neuropathy : Lokhu kubuhlungu okungapheli kwe-pelvic kwenzeka ngokuhlala esihlalweni eside kakhulu. Ukuphumula njalo nokuphumula isikhathi sokuhamba ngebhayisikili kungadingeka ukunciphisa ingozi. Ukushintsha uhlobo lwesitifiketi akutholakalanga ukuthi kuphumelele.
- I-Piriformis Syndrome: Uma imisipha ye-piriformis iba yinkimbinkimbi noma igaxa ingafaka ingcindezi ku-nerve enesisindo futhi ibangele ubuhlungu buka-gluteal (noma buttock) noma i-sciatica.
I-Knee Pain
Ubuhlungu bomzimba buvame kakhulu kubagibeli. Ukuze ukhethe imbangela yobuhlungu, kubalulekile ukuba ube nokuhlolwa nokuxilongwa okufanele. Ukulungiswa kwezicathulo nokushintsha isimo sakho se-cleat kungasiza. Izizathu ezijwayelekile zokuhlukumeza amadolo kubadlali zihlanganisa okulandelayo.
- I-Patellofemoral Pain Syndrome : Leli gama ngokuvamile libhekisela ebuhlungu ngaphansi nangaseduze ne-kneecap Labizwa nangokuthi idolo lomgijimi.
- I-Chondromalacia: Leli gama libhekisela ekunciphiseni nasekudakaleni kwe-underside ye-kneecap. Kubantu abagijimi abasha, lokhu ngokuvamile ukulimala ngenxa yokuhlukumezeka, ukusebenzisa ngokweqile, ukulungiswa okungafanele emadolweni, noma ukungalingani kwemisipha. Lokhu kuholela ekuqotheni futhi ukuxubha ngaphansi kwe-kneecap imiphumela yomonakalo ebusweni be-cartilage. Ukuzwa ubuhlungu obunzima obuzungezile noma ngaphansi kwe-kneecap obudlulayo lapho uhamba phansi ezitebhisini noma amagquma, ukukhuphuka izitebhisi, nezinye izinto ezithwala isisindo.
- I-osteoarthritis ye-Knee: I- osteoarthritis yilona uhlobo oluvame kakhulu lwe-arthritis kubadlali. Kuyinto isifo esiyingozi esiholela ekugqokeni kancane kancane of cartilage joint. Izimpawu ezivamile ze-osteoarthritis zibuhlungu, ukuvuvukala, nokunciphisa ukuhamba kwegama. Ukuqina kokusa kwelanga okudlula ukuhamba nakho kuvamile.
- I-Iliotibial Band Syndrome: I- IT band i-syndrome ye-friction syndrome ivame ukuphumela ebuhlungu bomdolo obuvame ukuzwa ngesici sangaphandle (lateral) segceke noma ngaphansi.
Ubuhlungu bomlenze nezinyawo
Lezi zilimazana ngokuyinhloko kufanele zisetshenziswe ngokweqile.
- I-Achilles Tendonitis: I- Achilles tendonitis iyingozi yokulimala okungapheli kwethenda emhlane. Kuvame ukufika kancane kancane ngokuhamba kwesikhathi kuze kube yilapho ubuhlungu buhlala njalo futhi ukuzivocavoca noma umsebenzi obuhlungu kakhulu ukuqhubeka. Uma ingakaphenduliwe, i-Achilles tendonitis ingaholela engozini enkulu yokwehla kwe-tendon ye-Achilles.
- I-Plantar Fasciitis: I- Plantar fasciitis yiyona imbangela evame kakhulu yobuhlungu ngaphansi kwesithende futhi ngokuvamile ichazwa ubuhlungu phakathi nezinyathelo zokuqala zokusa.
- U-Arch Pain: Ubuhlungu be- Arch noma ubunzima bungaba ngenxa yokuvuvukala, ngesifo esivuthayo ngaphansi komunyawo. Ukwelapha ubuhlungu be-arch ngokuvamile kuqukethe izicathulo eziguquguqukayo nokufaka.
- Ama-blisters : Amabhulashi ayizikhwama ezigcwele amanzi esikhumbeni esivame ukuvela ezandleni noma ezinyaweni ngenxa yokuqubuzana. Isithuthuthu sakho singase siguqule unyawo lwakho endaweni engafanele noma ukubamba kwakho kwi-handlebars kubangela lokhu kuqubuzana.
Ukulimala Okuvamile
Abagibeli bamahhashi nabo basengozini kulezi zifo ezivamile, izinhlungu, nokulimala.
- Abrasions kanye Rash Road : Ukuwa ngebhayisikili yakho endaweni ekhuni kungakhipha izingqimba zesikhumba.
- Ama-Cramps we-Muscle: I-cramp iyisifo esingazelelwe, esicindezelekile futhi esinamandla esibangelwa isisindo esivinjelwe ku-spasm. Izinto ezingase zibe nomthelela ekudambiseni amanzi, ukuphelelwa amandla kwe-electrolyte, ukukhathala kwemisipha, nokwenza umsebenzi omusha.
- I-Sprains ne-Strains : Lezi ukulimala kanzima ezihluka ngobunzima kodwa ngokuvamile ziholela ebuhlungu, ukuvuvukala, ukulimaza, nokulahlekelwa ikhono lokuhambisa nokusebenzisa okuhlangene.
- Ukuncipha Kwemisipha Okunciphileyo : Lokhu kubuhlungu emisipha, ukuqina komzimba noma ukukhathazeka okwenzeka emahoreni angu-24 kuya kwangu-48 emva kokuzivocavoca okungavamile noma okuqine kakhulu.
- Ukuxoshwa kwe-Syndrome : I- syndrome yokuxoshwa njalo ivela kubagijimi abaqeqesha ukuncintisana noma umcimbi othize futhi baqeqesha ngaphesheya kwamandla omzimba wokubuyiselwa.
> Umthombo:
> Sennett B. Ukuvimbela Ukulimala Kwebhayisikili. I-American Orthopedic Society Yezemithi Yezemidlalo. http://www.stopsportsinjuries.org/STOP/STOP/Prevent_Injuries/Cycling_Injury_Prevention.aspx