Ukulimala kwebhola ngokuvamile kuchazwa ngokuthi ukulimala (ngokweqile) noma ukulimala okunzima (okulimazayo).
Ukulimala ngokweqile kwenzeka ngokuhamba kwesikhathi ngenxa yokucindezeleka emisipha, ama-joint kanye nezicubu ezithambile ngaphandle kwesikhathi esifanele sokuphulukiswa. Baqala njengamaphutha amancane, ahlupha noma ubuhlungu, futhi bangakhula babe ukulimala okulimazayo uma bengaphathwa kahle.
Ukulimala okubuhlungu noma okulimazayo kwenzeka ngenxa yamandla okungazelelwe, noma umthelela, futhi kungaba yinto emangalisayo.
Ukulimala Okuvamile
I-Ankle Sprains : Okuvamile kunazo zonke ukulimala kwe-ankle, ukuqhuma kwe-ankle kwenzeka lapho kunesisindo sokuqothula nokugqabhuka kwemigqa ezungeze ukuhlanganiswa kwe-ankle.
I-Achilles Tendonitis: I- Achilles tendonitis yingozi engapheliyo eyenzeka ngokuyinhloko ekusetshenzisweni ngokweqile futhi yabonakala njengobuhlungu emhlane. Uma lokhu kungakhanjelwa kungase kwandise ingozi yakho yokuphulwa kwethenda ye-Achilles.
Ukucubungula: Ingxabano iyenzeka ngethonya ngokungazelelwe noma iqhume ikhanda.
I-Groin Pull : I-groin (i-adductor) idonsela noma i-strain ivela lapho imisipha yesikhumba sangaphakathi isetwe ngaphezu kwemingcele yabo.
I-Hamstring Pull, Inyembezi, noma Ukucindezeleka : Ukulimala kwe-hamstring kuvamile phakathi kwabagijimi futhi kungabuka ezinkingeni ezincane kuya ekuqhekekeni okuphelele kwesisipha ngemuva kwethanga.
I-Iliotibial Band Syndrome: I- IT band i-syndrome ye-friction syndrome ivame ukuphumela ebuhlungu bomdolo obuvame ukuzwa ngesici sangaphandle (lateral) segceke noma ngaphansi.
Ama-Cramps a-Muscle: I-cramp yinto ebuhlungu engazelelwe, enobuhlungu obubangelwa umsizi ongenawo umlomo ongenakuzimela futhi onqunyelwe ukungahambi kahle. Kuyafana, kodwa akufani nokugqama kohlangothi .
Ama-blisters : Amabhulayi ayizikhwama ezigcwele amanzi ekhanda okwenzeka ngokujwayelekile ezandleni noma ezinyaweni.
Imisipha Yokunciphisa Ukunciphisa : Ebizwa nangokuthi "i-DOMS," lobu buhlungu besisindo, ukuqina noma ukugabuka kwenzeka emahoreni angu-24-48 ngemva kokuvivinya umzimba ngokujulile noma uhlelo olusha.
I-Patellofemoral Pain Syndrome : Leli gama livame ukubhekisela ebuhlungu ngaphansi nangaseduze ne-kneecap Iphinde ibizwe ngokuthi "iKnee's Knee."
I-Plantar Fasciitis: I- Plantar fasciitis yiyona imbangela evame kakhulu yobuhlungu ngaphansi kwesithende futhi ngokuvamile ichazwa ubuhlungu phakathi nezinyathelo zokuqala zokusa.
Umswakama othole noma ocolile: Inkinga yenkomo kwenzeka 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 : I- Shin Splints ichaza izinhlobonhlobo zobuhlungu obujwayelekile obuvela phambi komlenze ophansi eceleni kwe-tibia (isifuba shin). I-Splints yeShin ibhekwa njengokulimala kokucindezeleka okuqhubekayo.
I-Sprains ne-Strains : Lezi ukulimala kanzima ezihluka ngobunzima kodwa ngokuvamile ziholela ebuhlungu, ukuvuvukala, ukulimaza, nokulahlekelwa ikhono lokuhambisa nokusebenzisa okuhlangene.
Ukucindezeleka Ukuhlukunyezwa: Ukucindezeleka kokucindezeleka emlenzeni kuvame ukuphumela ekusebenziseni ngokweqile noma okuphindaphindiwe endaweni ebanzi.
I-Tendinitis ne-Ruptured Tendon: I- Tendinitis iwukuvuvukala kwethenda. Ngokuvamile livela ekusetshenzisweni ngokweqile, kodwa futhi kungenzeka kusuka ekuvinjeni okunamandla okubangela ama-microtear emafayilini e-muscle.
Lezinye izinyembezi zingabangela ubuthakathaka nokuvuvukala.
Ukulimala Kokukhubazeka Okuvamile Abadlali Bezinyawo
- I-Ligament ye-Anterior Cruciate (ACL) ne-posterior cruciate ligament (PCL) yokulimala
- I-Ligament Yokubambisana Ephakathi (MCL) kanye nokulimala kwe-latal collateral ligament (LCL)
Ukulimala kwamagundane emadolweni kuvamile kakhulu ezemidlalo ezidinga ukuyeka nokuqala noma ukushintsha ngokushesha izinkomba.
Ukulimala kwamagciwane kungabangela ubuhlungu njalo, kodwa ngokuvamile kubangela "pop" enkulu. Iningi lalezi zilimele liqinisekiswa nge-MRI. Ukuhlinzeka nge-arthroscopic ngezinye izikhathi kuyindlela engcono yokuthola izinyembezi ezincane.
I-Torn Knee Cartilage (Meniscus Injury) : I- kneelage egubuziwe ijwayele ngokuvamile i-meniscus ephukile.
Lezi zicucu ezincane ezinjengama-c, zenza njengama-cushion phakathi kwethambo lethanga (femur) kanye ne-tibia (isifuba shin). I-Meniscus izinyembezi zivame ukubangelwa ukuphikisana, ukuguqula, ukunciphisa, noma ukuphazamiseka okungazelelwe. Kungabonakala ngezivivinyo ezihlukahlukene zezincwadi udokotela angenza ukuze abone i-cartilage eboshiwe.
Ukulimala okuningi kwezemidlalo kungabangelwa ukuphuza ngokweqile, ukungabi nokuphumula okulungile, ukungabi namandla noma ukufudumala okufanele noma isimo esifanele. Lezi zindlela zokuphepha ezilandelayo zinconywa ukusiza ukuvimbela ukulimala kwebhola basketball:
- Landela uhlelo lokuvimbela ukulimala kwe-ACL yabadlali bebhola
- Vumbela kahle ngaphambi kokudlala.
- Sebenzisa imishini yokuzivikela (abalindi bemilomo, amadolo kanye nemigqa ye-elbow, ukuvikelwa kweso).
- Sebenzisa amakhono omuhle futhi udlale ngemithetho.
- Ukuhlanzeka kwezinkantolo ngaphambi kokudlala - hlola izindawo ezishayelayo noma amathrifu.
- Yenza ikhi yokusiza lokuqala esandleni.
- Thola ukutakula okwanele.
- Hlala u-hydrated.