Ungakwazi ukuvimbela ubuhlungu begciwane kusuka ku-patellofemoral stress syndrome noma ukuguquka okuhlangene ngokushintsha isitayela sakho esisebenzayo.
Uma unamahlombe emadolo kusuka ku-patellofemoral stress syndrome (PFSS), kungenzeka ube nobunzima bokuhamba, ukugijima, noma ukukhuphuka nokuhla ngesitebhisi. Umhlinzeki wakho womzimba angasebenza nawe ukusiza ukulawula izimpawu zakho, ukuthuthukisa amandla akho nokuzinza, futhi ubuyele emisebenzini yakho evamile.
Abantu abaningi abagijimi bokuzivocavoca noma ukuzijabulisa bahlakulela i-PFSS. Ubuhlungu bungase bufike kancane kancane noma kungazelelwe, futhi kungakuvimbela ukuba ujabulele ukugijima noma ukugijima ukuze usebenzise umzimba.
Umhlinzeki wakho womzimba angakwazi ukuhlola i-PFSS yakho futhi anqume ukwelashwa okufanele kwesimo sakho. Ukwelashwa okuvame ukushiwo i-PFSS kuhlanganisa:
- Ukuzivocavoca kwemisipha ye-quadriceps
- Ukunciphisa umzimba
- Ukuzivocavoca kwama-Hip (iziqhenqo zakho zilawula isikhundla semadolo akho uma ugijima)
- Izindlela zokulawula ukuvuvukala
Fundisisa ngesikhundla seTrunk nokucindezela komgudu kwabagijimi
Ubufakazi bamuva emaphepheni okuthiwa i- Medicine and Science e-Sport and Exercise bakhombisa ukuthi ukwenza izinguquko kwifomu lakho lokusebenza kungasiza ukunciphisa izimpawu zakho ze-PFSS noma ukunciphisa amathuba okuba uthuthukise ama-PFSS emadolweni akho.
Abacwaningi bahlola abagijimi abangu-40 (amadoda angama-20, abesifazane abangu-20) abangenabuhlungu emadolweni abo. Ifomu lokugijima lahlolwa futhi isikhundla se-trunk saqalwa.
Ababambiqhaza babekwe phakathi kweqembu eliphakeme le-trunk flexion group noma iqembu eliphansi le-trunk flexion. Iziqu eziphansi ezisezingeni eliphezulu zazilinganiselwe kuzo zombili amaqembu.
Abacwaningi bathola ukuthi iqembu elikhulu le-trunk flexion lalinesizukulwane esinamandla kakhulu sokuqothula amandla we-hip with power suppensation absorption.
Ngokuyinhloko, iqembu elagijima nge-trunk elibhebhetheke kancane kancane libeke ukucindezela okukhulu kakhulu ngamadolo abo. Kwakungekho umehluko ekuhlosweni kwezinsikazi kunoma yiliphi iqembu.
Lokho Kusho Ukuthini Kuwe?
Uma ungumgijimi futhi ubheka ukugcina amadolo anempilo, ukuguqula isitayela sakho esivumelanayo ekukhuphukeni phambili kuncike kungasiza ukuncipha ukucindezela ngamadolo akho. Lokhu kungasiza ukunciphisa ithuba lokuthi uzohlakulela ubuhlungu bamasondo kusuka ku-PFSS.
Uma ushintsha isitayela sakho esisebenzayo ukufaka okuningi okuqhubekayo okunamandla, qiniseka ukuthi uzizwa sengathi uguqa phambili ezinkanjeni zakho, hhayi emuva kwakho. Asikho isidingo sokugijima njenge-hunchback - mane nje ulethe i-pelvis yakho phambili phambili emagqabeni akho.
Indlela engcono kakhulu yokuqinisekisa ukuthi uyashintsha isitayela sakho esisebenzayo ngokufanele ukuvakashela isifo sakho somzimba. Angakwazi ukuhlola ifomu lakho lokusebenza (mhlawumbe nge-video gait nokuhlaziya okusebenzayo), futhi angakwazi ukubona ukukhubazeka ongayisebenzela ukuze uthuthukise ifomu lakho elisebenzayo.
Uma unamahlombe emadolo, ukushintsha isimo sakho sokusebenza kungasiza ukunciphisa ingcindezi ngokusebenzisa idolo lakho elihlangene ukuze unciphise noma uqede ubuhlungu bakho.
Ukwenza izinguquko ezincane kwifomu lakho lokusebenza kungase kube nethonya elihle ekusebenzeni kwakho okusebenzayo futhi kunganciphisa ubuhlungu bakho emadolweni.
Hlola nodokotela wakho, bese uvakashela ochwepheshe bakho bezempilo ukuze uthole ukuhlolwa okuphelele kwamadolo akho nesitayela esisebenzayo.
> Umthombo:
> Teng, H, Amandla, C. Ukuthonya kwe-trunk ukubekezela emanzini aphansi ekusebenzeni ngesikhathi sokusebenza. I-Med Sci Posrt no-Exer. 47 (3) Mashi 2015. 625-630