Gwema lezi zifo ezingavimbela ukugijima kwakho
Ukugijima kungenye yezindlela ezilula zokuhlala zifanelekile, kodwa futhi kuyindlela elula yokuthuthukisa ukulimala. Ukuhamba kwama-aches, ubuhlungu, nokulimala kuvamile kakhulu kulabo abasha ukugijima, kodwa ngisho nabagijimi abagijimayo bangakwazi ukulimala ezinqulwini, amadolo, izinyawo, nezinyawo. Umthelela nokucindezeleka kokusebenza kungaba nzima kumisipha namalunga, ikakhulukazi uma kugijima imidlalo yakho kuphela.
Ukulimala Okuvamile
Uma uhlakulela i-ache noma ubuhlungu, kungenzeka ukuthi ube yinto elandelayo.
- I-Ankle sprains : Lokhu kulimala kakhulu kwe-ankle. Kuyenzeka uma kunesisindo sokuqothula nokwehlukaniswa kwemigqa ezungeze ukuhlanganiswa kwe-ankle.
- I-tendonitis yama-Achilles: I-Achilles tendonitis yingozi kakhulu emgijimini eyenzeka ngokuyinhloko ekusetshenzisweni ngokweqile futhi izwa ubuhlungu ngemuva kwe-ankle. Uma lokhu kungakhanjelwa kungase kwandise ingozi yakho yokuphulwa kwethenda ye-Achilles.
- Ama- blisters: Abagijimi bavame ukuhlakulela izinyawo zamabhanti, amasaka agcwele amanzi ekhanda.
- Ukwehla kwesisindo somzimba (DOMS): Ukubuhlungu kobuhlungu, ukuqina noma ukugabuka kwenzeka emahoreni angu-24 kuya kwangu-48 ngemuva kokuvivinya umzimba ngokujulile noma uhlelo olusha lokugijima.
- I-Groin idonsa : I-groin (adductor) idonsela noma inhlanyela ivela lapho imisipha yesikhumba sangaphakathi isetwe ngaphezu kwemingcele yabo.
- Isithende sikhuphuka: Isithende sithende ukukhula kwethambo phansi kwesithende lapho imisipha nezinye izicubu ezithambile zifaka khona.
- Ukukhwabanisa, ukukhala, noma ukuhlukumeza : Ukulimala kwamakhompiyutha kuvamile phakathi kwabagijimi futhi kungabuka ezinhlanjeni ezincane kuya ekuqhekekeni okuphelele kwemisipha ngemuva kwethanga.
- I-bandoti syndrome ye-Iliotibial: I-IT band i-syndrome ye-friction syndrome ivame ukuphumela ebuhlungwini bomadolo ngokuvamile obonakala kulesi sici sangaphandle (lateral) segceke noma ngaphansi.
- Ama-cramp muscle: I-cramp yinto ebuhlungu engazelelwe, ebuhlungu obangelwa umsizi ongenamathemikhali futhi onqunyelwe ukukhishwa kwemisipha engapheli. Kuyafana, kodwa akufani nokuthi, ukulinganisa ohlangothini .
- Ukuqeda i-syndrome : I- syndrome yokuxoshwa njalo ivela kubagijimi abaqeqesha ukuncintisana noma umcimbi othize futhi baqeqesha ngaphesheya kwamandla omzimba wokubuyiselwa.
- I-Patellofemoral syndrome : Leli gama ngokuvamile libhekisela ebuhlungu ngaphansi nangaseduze ne-kneecap Labizwa nangokuthi "idolo lomgijimi."
- I-Piriformis syndrome: Uma imisipha ye-piriformis iba yinkimbinkimbi noma igaxa ingafaka ingcindezi ku-nerve enesisindo futhi ibangele usizi lwe-gluteal (noma buttock) noma i-sciatica.
- I-Plantar fasciitis: I-Plantar fasciitis yiyona imbangela evame kakhulu yobuhlungu ngaphansi kwesithende futhi ngokuvamile ichazwa ubuhlungu phakathi nezinyathelo zokuqala zokusa
- Imisipha yesikhumba esiphunduwe noma ehlanjululwayo: Inkinga yenkomo ivela lapho ingxenye yemisipha yomlenze ophansi (i-gastrocnemius noma i-soleus) idonswa kwi-tendon ye-Achilles. Kufana nokuqhekeka kwe-tendon ye-Achilles kodwa kwenzeka phezulu phezulu emlenzeni.
- I-Shin splints : Lokhu kubuhlungu obwenzeka phambili emlenzeni ongehla eceleni kwe-tibia (isifuba shin). Ukwehlukaniswa kwesinkwa kuthathwa njengokulimala okucindezelayo.
- I-sprains ne-strains : Lezi ukulimala kanzima ezihluka ngobunzima kodwa ngokuvamile ziholela ebuhlungu, ukuvuvukala, ukulimaza, nokulahlekelwa ikhono lokuhambisa nokusebenzisa okuhlangene.
- Ukucindezeleka ngokweqile: Ukucindezeleka kokucindezeleka emlenzeni kuvame ukuphumela ekusebenziseni ngokweqile noma okuphindaphindiwe endaweni ebanzi.
- I-tendinitis ne-tendon ephukile: i-Tendinitis isuke ivuvukala isithoni. Ngokuvamile livela ekusetshenzisweni ngokweqile, kodwa futhi kungenzeka kusuka ekuvinjeni okunamandla okubangela ama-microtear emafayilini e-muscle. Lezinye izinyembezi zingabangela ubuthakathaka nokuvuvukala.
Amathiphu okuvimbela ukulimala kokugijima
Kungakhathaliseki ukuthi usebenza kanjani, iseluleko esihle sokuvimbela noma yikuphi ukulimala ukuqaphela noma yiziphi izimpawu zokuxwayisa zokulimala.
Amathiphu engeziwe afaka:
- Gqoka izicathulo ezifanele : Udinga izicathulo ezigijima ezifanele umthamo wakho kanye nebanga osebenza ngalo. Kumele futhi zilungiswe kahle ukuze zingabangeli amabhalantshi noma zivimbele izinyawo zakho.
- Faka esikhundleni izicathulo njengoba kudingeka : Izicathulo zokugijima zidinga ukushintshwa ngamamayela angama-300 kuya kwangu-500. Akukhona nje ukuthi kukhona ukugqoka emagqumeni nasezinsikeni, balahlekelwa ukuxhaswa nokusekelwa kwabo.
- Ukufudumala kahle : Sebenzisa imizuzu embalwa ukuhamba nokugijima kancane ukuze imisipha yakho namalunga akho alungele umzamo omkhulu.
- Isitimela esiphambanayo : Ukugijimela akufanele kube yindlela yakho yokuzivocavoca kuphela noma usebenzise imithwalo yakho ehamba phambili futhi unganaki okunye, okwenza ungalingani.
- Sula emva kokusebenza : Kungakhathaliseki ukuthi ukwehlisa kunciphisa ingozi yokulimala kuseyinto yokuphikisana kwabacwaningi. Ukwelula kwangaphambi kokusebenza kunobuncane bokufakaza okuzuzisayo, ngenkathi ukuthunyelwa ngemuva kokusebenza noma ukuthulula njengomsebenzi wayo kungasiza ukuguquguquka kwakho nokuhamba kokuhamba.
- Gwema ukweqa ngokweqile : Isikhathi sokubuyisela kubalulekile ekuzuzeni ngokugcwele ukusebenza kwakho, ngenkathi ukukhathala kungandisa ingozi yokulimala.
- Landela ukubusa kwamaphesenti angu-10 : Musa ukwandisa ibanga lakho eligijima ngamaphesenti angaba ngu-10 ngesonto.
> Umthombo:
> Gallo RA, Plakke M, Silvis ML. Ukulimala Kwemigqa Ejwayelekile Yabagijimi Abade Abade. Impilo Yezemidlalo: Indlela Eyinkimbinkimbi Yomphakathi . 2012; 4 (6): 485-495. i-doi: 10.1177 / 1941738112445871.