Uma ungumgijimi futhi uzizwa ubuhlungu noma ikhono lokusebenza elilinganiselwe, ungazuza ku-phyiscal therapy ukukusiza ukuba uthuthukise ukuhamba kwakho. Ukugijima kuyimidlalo ethandwayo ejabulela abantu abaningi beminyaka yonke. Ngesikhathi ukugijima kuyisimo esihle sokuzivocavoca umzimba, amajoyina, inhliziyo, namapayipi, kungase kubangele ukuphindaphindiwe kwezinhlangothi zomzimba futhi kube umthombo wokulimala.
Nakuba akuwona wonke ukulimala okugijima kungagwenywa, ukulimala okuningi kokuphindaphinda kokusebenza kungakwazi ukugwema. Ngokulondoloza ukuguquguquka okwanele namandla, ungakwazi ukunciphisa amathuba akho okuhlupheka ngenxa yokulimala okuyisihlanu okuphezulu.
I-Iliotibial Band Syndrome
I-liotibial band syndrome (I-ITBS) yenzeka uma kuqhutshwa ukuphindaphinda okuphindaphindiwe kwebhodi le-aliotibial, ubuningi obukhulu bezincubu ezihamba phansi ngaphandle kwethanga kusukela emlonyeni kuya emadolweni. Ukucasula kwe-ITB kuvame ukubangela ubuhlungu obukhulu obuvuthayo engxenyeni engaphandle ye-kneecap. Ukwelashwa kwe-ITBS kuhilela ukuphumula kanye neqhwa ngesikhathi sokuqala kokulimala. Lokhu kungasiza ukukhawulela impendulo yokuvuvukala. Ngemuva kwesikhathi esifushane sokuphumula, ukuhanjiswa okuncane kwe-ITB kungaqaliswa. Ngezinye izikhathi ukulinganiselwa kwamandla okugcoba nokuphumula kwesisu kunomthelela ekuzileni kwamadolo ngenkathi kugijima, okungafaka ukucindezeleka kwi-ITB. Ngakho-ke, ukunyakaza nokuqiniswa kokuqala kungadingeka ukuba ululame ngokuphelele kwi-ITBS.
Udokotela wakho kanye nomhlengikazi wangokwenyama angakusiza ukuthi ubone ukuthi yiziphi amaqembu omzimba okufanele uzigxile kuwo.
I-Piriformis Syndrome
I-piriformis iyi-muscle ehlala ejulile esifubeni futhi ikhonza ukushintshanisa nokuzinzisa isiqhwa. Ukufutheka komzimba we-piriformis kungabangela ubuhlungu be-hip no-buttock. Izifundo ze-piriformis emisipha phezu kwesibindi se-sciatic kanye ne-tightness emisipha ye-piriformis ingabangela ubuhlungu obuwela emlenzeni, kufana ne-sciatica.
Uma une-piriformis syndrome, udokotela wakho nomhlengikazi womzimba kufanele bakuhlolisise ukuze banqume imbangela ye-biomechanical yobuhlungu. Njengoba ubuhlungu obukhulu bezinye izikhathi buzwa nge-hip, ukuhlolwa kwe-back your back and spine kufanele kwenzeke. Ukwelashwa kokuqala kwe-piriformis syndrome kuhilela isikhathi sokuphumula. Uma ubuhlungu obunzima buyeke, ukwelula nokuqinisa imisipha yezinyopho nemilenze kufanele kwenzeke.
I-Patellofemoral Stress Syndrome (PFSS)
Le nkinga evamile yedolo ivela ngokulandela okungafanelekile kwe-kneecap emgodini we-femur futhi kubangele ubuhlungu nxazonke ze-kneecap. Kungabangelwa ukuqina eqenjini le-aliotibial, ubuthakathaka emisipha yezintambo, noma ubuthakathaka emisipha ye-hip. Ukwelashwa kwe-PFSS kuhilela ukuphumula kanye neqhwa ukulawula ukuvuvukala kokuqala. Ngemuva kwesikhathi esifushane sokuphumula, ukulula nokuqiniswa kungenziwa. Umhlinzeki wakho womzimba kufanele ahlole futhi ukuhamba kwakho ukuze ahlole uma ezinye iziphambeko zemishini zidala inkinga yakho.
Ama-Splints we-Shin
Ukwehlukaniswa kwesinxi kubangelwa ukuvuvukala kwetheni le-anterior tibialis ngaphambili kwe-shin. Izimpawu zamagqabhagqabha ezincane zihlanganisa ubuhlungu, ukungafihli nokushisa phambi kwe-shin. Ngezinye izikhathi isikhundla sezinyawo esimpofu singabangela ukuphazamiseka kwe-shin, ngakho-ke umhlinzeki wakho wezokwelapha kufanele ahlole isimo sezinyawo zakho ngenkathi umile futhi ulele phansi.
Ngezinye izikhathi ama- Orthotics ayadingeka ukulungisa isikhundla sezinyawo.
Plantar Fasciitis
I-fascia ye-plantar iyinhlangano eqondile yezincubu phansi kwezinyawo ezisiza ukwakha umgodi wonyawo. Ukuthukuthela kwe-fascia e-plantar kungabangela ubuhlungu phansi kwezinyawo eduze kwethambo lesithende. Kufanele uqale ukuphatha i-fasciitis ye-plantar ngesikhathi sokuphumula kanye neqhwa. Ukwelula okuncane kwethole nemisipha yomlenze kufanele kuqalwe. Njengezingqimba zomzimba, ukuhlolwa kwezinyawo kungadingeka ukubona ukuthi isikhundla sezinyawo zakho singase sibe imbangela engumshini we-fasciitis plantar.
Uma ungumgijimi ohlangabezana nokulimala okuphindaphindiwe, kufanele ukhulume nodokotela wakho nodokotela wezempilo ukuze anqume ukwelashwa okungcono kuwe.
Ukuhlola okuphelele kwe-biomechanics yakho ngenkathi kugijima kungakusiza ukuphatha inkinga yamanje futhi uvimbele iziqephu zesikhathi esizayo zobuhlungu.