I-Basketball ingakunika ama-workouts amahle noma ngabe uyidokodo lokudubula ukuze ujabule, udlala eqenjini lesikhwama se-basketball, noma ungumdlali oqeqeshiwe. Kodwa njenganoma yimuphi umsebenzi, ungagcina ukulimala. Ukulimala kwebholabhodi ngokuvamile kuchazwa ngokuthi yi-accumulated (overuse) noma ukulimala okunzima (okulimazayo).
Ukulimala ngokweqile ku-Basketball
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 okuwela kulo mkhakha kufaka:
- I-Tendonitis: Leli yigama elijwayelekile lokuvuvukala kwethenda, futhi lingabuye libe ne-tendinitis esele. Ukusebenzisa ngokweqile kubizwa ngokuthi i-tendinosis, kuyilapho ukuvuvukala ngokulimala okubi kubizwa ngokuthi i-tendonitis.
- I-Achilles tendinitis: I-tendon ye-Achille ifaka isifuba sezinyosi esikhwameni, futhi ithola ukudlala ebhokisini nazo zonke izifushanqo ezimfushane. Ubuhlungu ngemuva kwe-ankle ngenhla kwesithende yisibonakaliso esiyinhloko, ngokuvamile sibi kakhulu ekuseni ngenxa yesiguli esingapheli.
- I-Rotator ikhoff tendonitis: Lena yingxenye yomjoqo wehlombe ohambisa ingalo yakho phezulu futhi uyijikeleze, izinyathelo ezibalulekile zokudoba ukudubula.
Ukulimala Okumangalisayo noma Okubuhlungu ku-Basketball
Ukulimala okubuhlungu noma okulimazayo kwenzeka ngenxa yamandla okungazelelwe, noma umthelela, futhi kungaba yinto emangalisayo.
Ngisho noma ibhasikidi kufanele libe yimidlalo engeyona contact, kunamathuba amaningi okuba nemigodi nokuwa, noma ekugcineni isebenze imisipha, ihlangene noma i-tendon ukuze iphule noma ikhale. Ukujuluka, ama-sprints amafushane, nokuguquka ebhokisini kungabangela ukulimala. Ukulimala okuvame kakhulu kwebholabhadi kubandakanya:
- Ukulimala kwe-Ligament (Anterior and Posterior Cruciate) (ACL / PCL) Ukulimala: Lezi yizimbangela ezinkulu ezihlinzeka ukuzinza emadolweni. Ukulimala kwenzeka ngesikhathi sokunyakaza okungazelelwe noma ukushintshwa kwesiqondiso, okuyinto engxenyeni enkulu yomdlalo webhola basketball.
- Ukulimala kwe-Meniscus : Leli ipaki yokuxosha ngaphakathi kwegolo lakho. Zingaqothulwa ngokuguquka ngamandla kwamadolo ngenkathi unyawo lusetshalwe ngokuqinile, ukuhamba okuvame ukubonakala kubhasikidi.
- I-Wrist Sprains: Ukuwa ngesandla sakho okwehlisiwe ukuze uthathe umthelela kungaphazamisa noma kuphule isandla sakho.
- Ama-Fracture Finger: Aphinde abonakale ngokuwa, othintana naye, noma ngisho nokubanjwa okungalungile noma ibhola.
- I-Ankle Sprains : Ukushintsha kwesimo esingenangqondo ngenkathi isebenza kungabangela ukungena kwe-ankle.
- Ama-Achilles Tendon Ukuphakama: I-streton eqinile ye-tendon ingabangela ukuba ihlukane, ngezwi le-pop kanye nokungakwazi ukuphakamisa ezinzwaneni zakho. Ukubuyiselwa kungadinga ukuhlinzwa futhi kuze kube amasonto angu-12 ku-cast.
- Ukugcoba Ukudonsa noma Izinyembezi : Lezi zinhlanzi ngemuva kwethanga lakho ziguqule idolo lakho ngesikhathi sokugijima, futhi ukudonsa kungenzeka ngebuhlungu obunzima phakathi nendawo.
- Ama-muscle Sprains and Strains
Ukuvimbela ukulimala kweBuckerball
Zombili izinhlobo zokulimala zingabangelwa ukuphuza ngokweqile, ukungabi nokuphumula okufanelekile, ukungabi khona kwemfudumalo efanele noma isimo esibi.
Lezi zindlela zokuphepha ezilandelayo zinconywa ukusiza ukuvimbela ukulimala kwebhola basketball:
- Vumbela kahle ngaphambi kokudlala. Ukugxila nokugxuma ngemisipha ebandayo kungandisa ingozi yokulimala.
- Gqoka izicathulo zebhola lebhola lebhola lezinkinobho ngezinhlayiya ezingagwinyeki.
- Sebenzisa imishini yokuzivikela (abalindi bemilomo, amadolo kanye nemigqa yesikhumba noma ukuvikelwa kweso).
- Sebenzisa amakhono omuhle futhi udlale ngemithetho.
- Hlanza izinkantolo ngaphambi kokuba udlale - hlola izindawo ezishayelayo noma izinsalela.
- Yenza ikhi yokusiza lokuqala esandleni.
- Thola ukutakula okwanele.
- Hlala u- hydrated . Yiba nesiphuzo esihle samanzi ngaphambi kwesigaba sakho se-hoop, bese uphuza ngezikhathi ezithile ngenkathi udlala. Ngesikhathi eside, isiphuzo sezemidlalo singagcwalisa umzimba olahlekile usawoti.