Ukwelashwa nokuvikelwa kwamadolo, amahlombe, i-elbow, nokulimala kwamakhanda
Uthola idolo, ihlombe, ugobe, noma ukulimala kwesibindi ngokudlala i-tennis? Ngokuvamile ukulimala kwe-tennis kuchazwa ngokuthi kuhlanganiswa, okusho ukuthi kwenzeka ngokungaqedi, noma okunamandla, okubangelwa ukuhlukunyezwa.
Izinhlobo Zokulimala Okuqashisayo
Ukulimala ngokweqile kwenzeka ngokuhamba kwesikhathi ngenxa yokucindezeleka emisipha, amalunga, nezicubu ezithambile ngaphandle kwesikhathi esifanele sokuphulukiswa. Baqala njengamaphutha amancane, ahlupha noma ubuhlungu, futhi bangakhula babe ukulimala okulimazayo uma bengaphathwa kahle.
Ukulimala okuwela kulo mkhakha kufaka:
- I-elbow ye-tennis (i-epicondylitis yangasese)
- I-Bursitis ye-elbow
- I-tendinitis ye-shoulder, i-bursitis, ne-impingement syndrome
- Ihlombe elinyanyisiwe (i-adhesive capsulitis)
- I-tendinitis yesandla
- I-tendlles tendinitis
- Isiotibial band syndrome
- I-osteoarthritis yamadolo
Izinhlobo Zokulimala Okubuhlungu
Ukulimala okubuhlungu noma okuhlukumezayo kwenzeka ngenxa yomshoshaphansi noma umthelela futhi kungaba yinto emangalisayo. Ukulimala okuvame kakhulu kwe-tennis kuhlanganisa:
- Ikhefu le-rotator eliqothileyo. Lezinyembezi ehlombe zivame ukulwa ne-tennis futhi zingahluka kusukela ezincane kuya ezinzima.
- Ukuhlukana ngokweqile. Lokhu ukulimala empeleni ukulula noma ukudiliza imigqa phakathi kwe-collarbone ne-shoulder shoulder.
- Ukuphulukana kwethenda ye-Achilles. Lezi zinyembezi zenzeka uma ithenda ye-Achilles iselulele kakhulu.
- I-hamstring idonsa noma izinyembezi. Lokhu kwenzeka ngemuva kwethanga futhi ngokuvamile kwenzeka ngokuzumayo.
- Ama-muscle sprains nezinkinga. Lokhu kulimala kanzima okuhluka ngobukhulu kodwa ngokuvamile kubangela ubuhlungu, ukuvuvukala, ukulimaza, nokulahlekelwa ikhono lokuthutha nokusebenzisa okuhlangene. Bangabandakanya noma yikuphi ukujoyina, kuhlanganise nesibindi, ihlombe, i- ankle , noma idolo.
- Ukulimala okulimala. Ukulimala kwamagundane emadolweni kuvamile kakhulu ezemidlalo ezidinga ukuyeka nokuqala noma ukushintsha ngokushesha izinkomba. Lezi zinhlobo ezidlulele emadolweni zingabangela izigxobo eziqhekekile. I-anterior cruciate ligament (ACL) kanye ne-ligament ye-collateral ligament (MCL) yilabo abavame ukulimala kakhulu, kodwa i-posterior cruciate ligament (i-PCL) ne-lateral collateral ligament (LCL) ingalimala futhi. Ukulimala kwamagciwane kungabangela ubuhlungu njalo, kodwa ngokuvamile kubangela ukuphakama okukhulu. Iningi lalezi zilimele liqinisekiswa nge-MRI. Ukuhlinzeka nge-arthroscopic ngezinye izikhathi kuyindlela engcono yokuthola izinyembezi ezincane.
- Ukuqothulwa kwamadolo (i-meniscus ukulimala). Ukuqothulwa kwesigqoko sezinyawo ngokuvamile kuvamise i-meniscus. Lezi zicucu ezincane ezinjengama-c, zenza njengama-cushion phakathi kwethambo lethanga (femur) kanye ne-tibia (isifuba shin). Kukhona enye ngaphandle (menalizedus lateral) kanti enye ngaphakathi kwamadolo (i-meniscus yangaphakathi). I-Meniscus izinyembezi zivame ukubangelwa ukuphikisana, ukuguqula, ukunciphisa, noma ukuphazamiseka okungazelelwe. Lezi zindezi zingabonakala ngezivivinyo ezihlukahlukene zezincwadi udokotela angakwazi ukuzenza ukuze abone i-cartilage eboshiwe.
- I-Chondromalacia. Leli gama libhekisela ekunciphiseni nasekudakaleni kwe-kneecap engaphansi. Kubantu abagijimi abasha, lokhu ngokuvamile ukulimala ngenxa yokuhlukumezeka, ukusebenzisa ngokweqile, ukulungiswa okungafanele emadolweni, noma ukungalingani kwemisipha. Lokhu kuholela ekuqotheni futhi ukuxubha ngaphansi kwe-kneecap ebangela umonakalo ebusweni be-cartilage. Ukuzwa ubuhlungu obunzima obuzungezile noma phansi kwe-kneecap obubuhlungu uma uhamba phansi ezitebhisini noma amagquma, ukukhuphuka izitebhisi, noma omunye umsebenzi obunzima.
Ukuhlukunyezwa kwe-Tennis nokulimala okungafani
Okunye ukulimala okuncane ongayithola ngokudlala i-tennis kufaka:
- Blisters. Lezi amasaka agcwele amanzi asemkhatsini wesikhumba ngokuvamile avame ezandleni noma ezinyaweni ezivela ezicathulweni noma ephethe i-racket.
- Ukwehla kwesisindo somzimba esisheshayo. Ebizwa nangokuthi i-DOMS, lobu buhlungu besisindo, ukuqina, noma ukuhlukumeza kwenzeka emahoreni angu-24-48 ngemva kokuvivinya umzimba okunamandla noma uhlelo olusha.
- Plantar fasciitis. Lokhu kuyimbangela evamile kakhulu yobuhlungu ngaphansi kwesithende futhi ngokuvamile ichazwa ubuhlungu phakathi nezinyathelo zokuqala zokusa.
- Ukucindezeleka ngokwehlukana. Lezi ziphuka emlenzeni ngokuvamile ziwumphumela wokusebenzisa ngokweqile noma okuphindaphindiwe endaweni ebanzi.
Ukwelapha ama-Sore Knees, Ama-Shoulders, ama-Wrists, nama-Elbows
Uma ubhekana nobuhlungu obuhlangene emadolweni akho, amahlombe, ama-wrists, ama-ankles, noma ama-elbows, kunezinye izikhambi zasemakhaya ongazama ngazo, kufaka phakathi:
- Ukuphumula
- Ukucindezela kweqhwa noma okubandayo ukuvuvukala, ikakhulukazi emahoreni angu-48 okuqala
- Ukucindezela nge-bandage ehlanganisiwe
- Ukuphakama, uma kungumdolo noma isifuba sakho, noma nini lapho uhlezi phansi
- Ukuqinisa umzimba
Uma ubuhlungu bakho bukhulu, buhlala isikhathi eside, futhi / noma buphazamisa imisebenzi yakho yansuku zonke, qiniseka ukubiza udokotela wakho.
Indlela Yokusiza Gwema Ukulimala
Ukulimala okuningi kwezemidlalo kubangelwa ukuphuza ngokweqile, ukungabi nokuphumula okufanelekile, ukungabi khona kwemfudumalo efanele, noma isimo esingalungile. Ungalandela lezi zindlela zokuphepha zokusiza ukuvimbela ukulimala kwe-tennis:
- Vumbela kahle ngaphambi kokudlala
- Yehlisa phansi uma usuqedile ukudlala
- Gqoka izicathulo ze-tennis ezifanele ngamagundane omzimba
- Sebenzisa amakhono omuhle futhi udlale ngemithetho
- Hlanza izinkantolo ngaphambi kokuba udlale futhi uhlole izindawo ezisheshayo noma ama-debris
- Yenza ikhi yokusiza lokuqala esandleni
- Thola ukutakula okwanele
- Hlala u-hydrated
- Qhubeka nokuzivocavoca
> Imithombo:
> I-Mayo Clinic. Ukuxosha: Usizo Lokuqala. Kubuyekezwe ngo-September 28, 2017.
> Ulwazi lwe-Ortho. Ukulimala, Izinhlanzi kanye nezinye Ukulimala Kwezintambo. I-American Academy Yabahlinzeki Bama-Orthopedic. Kubuyekezwe u-Julayi 2015.
> Ikliniki yokulimala kwezemidlalo. I-Rotator Cuff Tear.