Ukuxilongwa, Ukwelashwa Nokuvimbela
I- quadriceps iqoqo lezinhlanzi ezihamba phambili phambi kwethanga. Ukudonsa, ukucindezeleka, noma ukukhipha imisipha ye-quadriceps noma i-quadriceps tendon kuyinto yokulimala okuvamile kwezemidlalo. Usebenzisa i-quadriceps yakho ekusebenzeni, ekujuleni, nasekukhaleni.
Sibutsetelo
Imisipha ye-quadriceps yi-rectus femoris, vastus lateralis, vastus medialis, ne-vastus intermedius. Basebenza ukushintsha isikhumba futhi banweba amadolo.
Zitholakala ku-hip ne-femur futhi zixhuma emadolweni (patella) nge-tendon quadriceps.
Izimbangela
Ngokuvamile, i-quad ekhishwe yimbangela yokungalingani kwamandla phakathi kwe-quadriceps neqembu elikhambile, lapho ama-hamstrings enamandla kakhulu. Lokhu kungalingani okuvamile kwemisipha kubagijimi ngoba ukugijima kujwayele ukusebenzisa izintambo ezingaphezu kwe-quadriceps. Ukulimala kwethenda ye-quadriceps kungenzeka nge-landing emangalisa ye-jump or fall.
Izimpawu Nezibonakaliso
I-muscle ye-quadriceps evundwe noma ehlwitha ingabonakala ngobuhlungu phambi kwethanga. Usizi olunzima, ngokungazelelwe, futhi lubangele ubuhlungu obukhulu phakathi nomsebenzi (ngokuvamile uvame ukuqhuma) futhi kungahambisane nokuvuvukala noma ukulimaza ethangeni nokulahlekelwa umsebenzi. Uma kukhona izinyembezi kumathonti we-quadriceps, ngeke ukwazi ukuqondisa idolo lakho. Ngezinye izikhathi, ubuhlungu abuveki kuze kube sekupheleni komdlalo noma umsebenzi.
Ukuxilongwa
Udokotela uzothatha umlando wakho futhi enze ukuhlolwa ngokomzimba, ahlole amandla ngamadolo okukhulisa futhi avuleke futhi ahlole ukunyakaza. Udokotela uzokwenyusa ukulimala ngokusekelwe ngethenda, isici esingenalutho, namandla. Ukucabanga kungase kungadingeki ukuze kutholakale ukuxilongwa.
- Izinkinga zeBanga 1 zinyembezi ezincane.
- Imikhakha yeBanga 2 inzima nakakhulu ngobuhlungu obukhulu nokulahlekelwa amandla.
- Izinkinga zeBanga lesi-3 ziyizinyembezi eziphelele zosizi olubuhlungu obukhulu nokulahlekelwa amandla.
Ukwelapha
Ukuze ukwelashwa ngokushesha, uhlelo lwe-RICE lwezokwelapha (ukuphumula, iqhwa, ukucindezela, nokuphakama) lisetshenziselwa, njengalokhu konke ukudonsa nezinkinga, ngamahora okuqala angu-24 kuya kwangu-72. Kungase kudingeke usebenzise imikhonto kulezi zinsuku ezimbalwa zokuqala ngesineke sebanga lesi-2 noma lesi-3. I- anti-inflammatory ingasiza ekunciphiseni ubuhlungu nokuvuvukala. Ngemuva kokusebenzisa i-ice, gxumela ithanga lakho ku-bandia ye-ACE ukuze uqhubeke ucindezelekile.
Ngemuva kwezinsuku ezintathu kuya kwezinhlanu, kuye ngokuthi ubukhulu bezinkinga, ungaqala ukutakula ngokusebenza ngokulula, uhla lokuhamba, nokugcina imfanelo yakho ye-aerobic. Uma umsebenzi usuqalisiwe futhi, qhwaza umsizi emva kokuzivocavoca ukunciphisa noma yikuphi ukuvuvukala. Ukucwaninga nge-icing akukakabonakali ukuthi kuphuthumisa ukuphulukisa futhi kubuyela emidlalweni, kodwa kusiza ukunciphisa ubuhlungu.
Uma usukwazi ukusebenzisa umlenze wakho ngaphandle kobuhlungu, ungaqala uhlelo lokugijima kancane futhi ugweme noma yikuphi ukuphuthumayo okusheshayo kanye ne-sprints. Uzodinga ukuqinisekisa ukuthi uthola ukushisa okusebenzayo ngaphambi kwemisebenzi. Qaphela izibonakaliso zobuhlungu noma ukwanda kwethenda, futhi unciphise ukuzivocavoca uma kukhona okuqhubekayo.
Ukwelula okufanele kwe-quadriceps kubalulekile.
Ukubuyisela ngokuvamile kwenzeka ngaphakathi kwamasonto amabili noma amathathu. Akufanele ubuyele emidlalweni uze ungenakho ubuhlungu, ube nokuhamba okuvamile, futhi ube namandla afanayo emlenzeni othintekile uma uqhathaniswa nomlenze wakho ongalimazi.
Ukuvimbela
Indlela yokuvimbela lokhu kulimala ukuqinisa imisipha ye-quadriceps, ukufudumala kahle ngaphambi kokuzivocavoca futhi ululame njalo. Izandiso ze-quad, ama-squats, ukuhamba ngebhayisikili, kanye nokunyuka kwezitebhisi yizo zonke izivivinyo ezifanelekayo zabagijimi okufanele basebenzise njengamaqeqo okuqeqesha .
> 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.