Yeka ukuthi ibhalansi elihle linganciphisa kanjani ama-ankle sprains
I-Ankle sprains ingenye yokulimala okuvame kakhulu kunoma yimuphi umdlali ozobhekana nakho. Kungaba nzima ukugwema leso sinyathelo esingabanjwanga, umhlabathi ongalingani noma uhambe uhambe, kodwa uma wenza umkhuba owodwa olula, ungakwazi ukuhamba ngaphandle kokulimala okungathí sina. Ama-ankles ahlongoziwe , kanti ngezinye izikhathi ngenxa yokuntuleka kwamandla emilenze ephansi, ukukhuthazela noma ukuguquguquka, ngokuvamile kubangelwa ukungabi namkhawulo; ukufaneleka , ukuze kube okuqondile.
"Ukuzikhethela" kubhekisela kumqondo wokuzihlanganisa. Uma okuhlangene kukhishwa, kulahlekelwa ukutholwa kwemfihlo. Ihlangene izwa ingaqiniseki futhi ingahle iphelelwe yisikhathi. Ukuzivocavoca okuzenzekelayo kusize umzimba uhlolisise indlela yokulawula isikhundla sejoyina. Lezi zivivinyo ziyingxenye evamile yokuvuselela abagijimi abalimele, kodwa zingasetshenziswa kalula ukuvimbela ukulimala.
Ibhalansi elungile ibaluleke kakhulu kubagijimi abahlangabezana nokuphambana okuncane endaweni. Ukuzivocavoca umzimba kungasiza abagijimi benze ukulungiswa okulinganiselwe kwesimo sokushintsha indawo ngenkathi begwema ukulimala.
Kungani Kufanele Uzinakekele Ngokulinganisela
Kulungile, ngakho awuyena umgijimi . Kungani kufanele ukhathalele ngokulinganisela? Kulungile, ukuqala, kuyisisisekelo esiyisisekelo esidingekayo cishe yonke imidlalo. Kusukela ebhola lezinyawo kuze kube yi-tennis, ukuzama ukukhwela intaba, ukulungisa isikhungo sakho sokuvuthwa ukufanisa ukuhamba kwakho kuyisihluthulelo kunoma imuphi umdlalo. Ithimba lobuchwepheshe laleli yi- agility .
Ubugagasi yilokho okusivumela ukuba sithuthe ngomusa, sichitha ukunyakaza kancane. Ivumela amalunga ethu ukuba athuthele uhla oluphelele lokuhamba kahle nangokuzethemba.
Ngenkathi kuqala ukuhamba kwesikhathi kungase kudingeke ukuthi ukunakekelwa kwakho konke kugxile endleleni ukuze ugweme ukuwa, emva kwamasonto ambalwa okuhamba ungabona ukuthi uqiniseka kakhulu ekutheni ukwazi ukuvumelanisa nesimo ngezinyawo uzizwa uwedwa, sikwazi ukukhokha kancane umzila.
Ukwandisa ukusebenzisana kwakho kokuzalwa komzimba futhi, ibhalansi yakho iyathuthuka.
Ukuqwashisa kwe-Kinesthetic , noma ikhono lokukwazi ukuthi izingxenye zomzimba wakho zisesimeni sesithathu, kuyadingeka kukho konke ukuhamba esikwenzayo. Ukulingana kungafundiswa, kunselele futhi kuthuthukiswe. Izinsiza zokuqeqesha ngokulinganayo ziza ngezindlela ezihlukahlukene, kepha izinto zikhona. Ungakwazi nje ukuthuthukisa ibhalansi yakho kalula nge-gear encane noma engekho emfashini. Singakwazi ukuqeqesha imizimba yethu ukuba ithuthukise ukutholakala kwezinto ngaphakathi kwemisipha nje ngokudala izinselelo zokulinganisela thina ngokwethu.
Nasi ukuzivocavoca okulula ongazama manje: umlenze owodwa wegundane futhi ufinyelele . Hamba ngezinyawo, bese ufinyelela phambili bese uthinta umhlabathi noma into encane phambi kwakho bese uphakamisa ngqo. Ungenza futhi umsebenzi wokusebenzisana, njengokusebenzisa ibhola lemithi ukudlala umdlalo wokubamba ngenkathi ulinganisa ngezinyawo. Hlanganisa umzimba wokuzivocavoca okuningi emisebenzini yakho yokuzivocavoca ngamabhodi ebhalansi nabaqeqeshi bokuzinza. Zitholakala ku-intanethi nakwezitolo eziningi zezemidlalo.
Izinzuzo Zokulinganisela
Sisazi ukuthi ukukwazi ukulinganisa okuhle kunganciphisa ingozi ye-ankle sprain, kodwa kunezinye izinzuzo:
- Isebenza okungaphezulu nje kokulinganisela. Ukuzivocavoca umzimba kungakhohlisi iziqu, iziqhakazi, amathanga, ugqozi nokuhlehlisa emuva.
- Ithuthukisa ukusebenzisana kwakho. Ibhalansi elungile elihle lingakwenza ube nokuhleleka okunye futhi unciphise isikhathi sakho sokuphendula.
- It ngcono isu yakho yokusebenza. Kokubili ukuhamba nokugijima kudinga umzimba ukuba ulawule njalo isikhungo sogqozi.
Bona futhi
- I-Ankle Balance Exercises