Izimpawu, Izimpawu, Nokusizwa Okokuqala
I-muscle ye-quad evundwe ngokuvamile ibangela ubuhlungu obunzima, obukhulu, phambi kwethanga okungenzeka ukuthi kumise umdlali kumathrekhi akhe. Ukulimala okuncane kakhulu, njengengcindezi ye-quadriceps, kungabangela ukuqina nokungazizwa kahle, kodwa ukuyeka umsebenzi nokuthola usizo lokuqala kuyisici esibaluleke kakhulu sokuphulukisa ukulimala.
Sibutsetelo se-Quadriceps Ukulimala Kwemisipha
Iqembu le-muscle le-quadriceps empeleni lihlanganisa imisipha emine engaphambili (i-anterior) yethanga.
Leli qembu le-muscle lenza ukunweba umlenze ngenkathi liqondisa idolo. I-muscle ye-quadriceps evundwe noma ehlwithayo ibangela ubuhlungu phambi kwethanga. Ukudonsa okujulile noma ukugubha imisipha kubangela ubuhlungu obusheshayo, ngokuzumayo, obuhlungu obukwenzeka ngesikhathi somsebenzi (kaningi ngenkathi kuphelelwa isikhathi). Kungase kuhambisane nokuvuvukala noma imivimbo emthangeni.
I-quadriceps ivame ukulimala ngenkathi i-sprinting, ukukhahlela, ukuphazamiseka, kanye neminye imidlalo yezemidlalo idinga ukuqhuma kwejubane noma ukuphazamiseka okungazelelwe kwe-quads. Uma umgijimi egijimela, ama-quads asebenza ngokuqinile futhi uma umgijimi eqinile, ekhulelwe, noma engafudumale kahle, leli gunya lingaba mkhulu kunezinsizi ezingakwazi ukumelana futhi zingadliwa, noma zihlanjululwe.
I-quadriceps evundwe nayo ingaba nomphumela wokungalingani kwamandla phakathi kwe-quadriceps kanye ne-hamstring. Imisipha eminyene enamandla emhlane nasemlenzeni we-quadriceps obuthakathaka phambi komlenze ingabangela ukudonsa noma izinyembezi.
Ukungalingani okunjalo kwemisipha kuvamile phakathi kwabagijimi njengoba kugijimela kuvame ukwenza imisebenzi ye-hamstrings kakhulu kune-quadriceps.
Izimpawu Nezibonakaliso
Imisipha yemisipha kanye nezinyembezi ngokuvamile ibanjwe kusukela ekuncane kakhulu (iBanga 1) kuya kakhulu (iBanga lesi-3).
Kulukhuni ukuphutha ukuzwa inselelo yeBanga 3 le-quadriceps.
Izimpawu zivele ngokuzumayo futhi zicacile futhi zifaka ubuhlungu obunzima ngokuzumayo ngaphambi kwethanga noma ukugwinya ukuvuvukala ngokushesha noma ukulimaza kanye nokuhamba okulinganiselwe futhi ukungakwazi ukulinganisa kubhekene nalabo abakhulelwe.
Ngokuphambene nalokho, ukulimala kweBanga 1 nge-quadriceps kungase kube nomuzwa wokuthi i-twinge noma i-ache ngasekuqaleni kwethanga futhi umgijimi angase abe nomuzwa wokuthi angakwazi ukuqhubeka edlala, naphezu kokungajabuli okujwayelekile nokuqina kwethanga.
Kungakhathaliseki ukulimala, nganoma isiphi isikhathi umdlali ozwa ubuhlungu, ama-twing aphuthumayo, noma ukuqina okungavamile, kuwukuhlakanipha ukuyeka ukudlala nokuhlola ukulimala. Ngisho nezinhlungu ezincane zingaba zingapheli uma zingelashwa ngokushesha.
Uma kukhona i-pop ngokuzumayo, ubuhlungu, noma ukulimala okusobala, kutholwe yi-professional medical and uthole usizo lokuqala lokuqala kanye nokuvuselela ngaphambi kokubuyela emsebenzini.
I-Quad Thatha Ukwelashwa Kwesibili Sokuqala
Ukuze uthole ukusizwa okusheshayo kwemizila ye-muscle nokudonsa, landela uhlelo lwezokwelapha lwe-RICE. Ukuphumula, iqhwa, ukucindezela, nokuphakama kuyindlela yokwelapha esheshayo yonke ukudonsa nezinkinga. Ukuze uthole izinkinga ezinkulu zomzimba, sebenza nomchwepheshe we-rehab ukusetha ukubuya okufanele kuhlelo lomsebenzi kuwe.
Uma umsebenzi usuqalisiwe futhi, qhwaza umsizi emva kokuzivocavoca ukunciphisa noma yikuphi ukuvuvukala.
I- anti-inflammatory ingasiza ekunciphiseni ubuhlungu nokuvuvukala. Ngemuva kokusebenzisa i-ice, gxumela ithanga lakho ku-bandia ye-ACE ukuze uqhubeke ucindezelekile.
Uma kugijima kuqhutshwa ngesikhathi sokuphumula, kufanele kube lula, ngaphandle kokuphelelwa yisikhathi okungazelelwe. Qaphela izibonakaliso zobuhlungu noma ukwanda kwethenda, futhi unciphise ukuzivocavoca uma kukhona okuqhubekayo. Ukwelula okufanele kwe-quadriceps kubalulekile. Sula ngobumnene, kodwa ngokugcwele. Ungalokothi uphoqe ukulula. Ukubuyela emsebenzini kumasonto amabili noma amathathu kulindeleke.
Ukuvimbela
Indlela engcono kakhulu yokuvimbela ukulimala kwe-quadriceps ngokuqinisa imisipha ye-quadriceps ngenkathi igcina wonke umzimba ophansi unamandla, uguquguquka futhi ulinganisela.
Kubuye kubalulekile ukugcina ukuguquguquka kwemvelo ezindaweni ze-hamstrings ne-quadriceps. Cabanga ukwenza izinyawo zabagijimi ngemuva kokuzivocavoca ngalunye.
Ukuzivocavoca Ukuqinisa i-Quadriceps
Lezi zivivinyo zingasetshenziswa ukugcina i-quadriceps yakho ithoniwe:
- I-Wall sit quad umzimba
- Ukuzivocavoca okugcwele
- Isisindo sesisindo sinyuke
- Ukuhamba ngebhayisikili nokuphenya
- I-Stair egijima noma ekhuphuka
- Izindlela zokuqeqeshwa ze-Elliptical
- Ukuqeqeshwa okudlulayo ukuze ugcine isimiso sokusebenza ngokulinganisela
> Umthombo:
> Kary JM. Ukuxilongwa nokuphathwa kwe-Quadriceps Strains kanye nezingqinamba. Ukubuyekeza Kwamanje ku-Musculoskeletal Medicine . 2010; 3 (1-4): 26-31. i-doi: 10.1007 / s12178-010-9064-5.