Ukulimala Okuvamile
Ukulimala kwe-hamstring, okufana nokudonsa, izinyembezi, nezinkinga, kuvamile phakathi kwezemidlalo ezidlala imidlalo efuna ukusheshisa okunamandla, ukuncipha noma ukusebenza okuningi. Imisipha ye-hamstring igijima phansi emlenzeni kusukela emaceleni kuya emathanjeni omlenze ongaphansi. Imisipha emithathu eyakhela ama-hamstrings yi-biceps femoris, semitendinosus, ne-semimembranosus.
Ngokubili lezi zimo eziguquguqukayo zamadolo ezinamandla ziyaziwa njengeqembu lezinhlanzi ezinamahlombe. Ukulimala kunoma yikuphi kwalezi zinhlanzi kungabuka ezinhlanjeni ezincane, umsila owathintekayo noma ngisho nokuqhekeka okuphelele kwemisipha.
Izimpawu
Ukulimala okunamathunjwa ngokuvamile kubangele ubuhlungu obuze kungazelelwe, obubukhali ngemuva kwethanga okungakunqanda phakathi. Ngemuva kokulimala okunjalo, amadolo angeke adlulise ama-degrees angama-30 kuya kwangu-40 alula ngaphandle kokubuhlungu okukhulu. Njengama- sprains amaningi kanye nobunzima bokukhwabanisa ukuvame ukulimala ngokuvamile kubangelwa ukwelula ngokweqile (ukubhubhisa) kwezingcingo zomzimba noma ezinye izicubu ezithambile ezingaphezu kwamandla abo.
Ukuqineka kokulimala kwe-Hamstring
Izinhlanzi ze-Hamstring zihlukaniswa njengokuqala (okuncane), okwesibini (okulinganayo), noma eyesibili (ezinzima) izifo ezincike kuye ngokulingana kokulimala kwemisipha. Nazi izimpawu ezihambisana nomunye:
Ukuzilimaza (I-Grade I) ye-Hamstring
- Ukuqina kobuhlungu, ubuhlungu, nokuqina ngemuva kwethanga
- Ukuvuvukala okuncane
- Ukuhamba okuvamile nokuhamba okuningi ngokungahambi kahle
- Ukuthinta idolo ukuze ulethe isithende
I-Moderate (Ibanga lesi-2) I-Hamstring Injury
- Igalelo lithintekayo, lingase libe ne-limp
- Ubuhlungu be-muscle , ama-twing ahlabayo, nokuqina ngemuva kwethanga
- Ukuvuvukala okubonakalayo noma ukulimaza
- Okubuhlungu kokuthinta
- Uhlobo olunqunyelwe lokunyakaza kanye nobuhlungu uma uguqula idolo
Ukuhlukumeza (iGreyidi III) Ukuhlukunyezwa kweHamring
- Ubuhlungu ngesikhathi sokuphumula okuba nzima ngokunyakaza
- Kunzima ukuhamba ngaphandle kosizo
- Ukuvuvukala nokuphazamiseka okuphawulekayo
Izimbangela ezivamile
I-hamstring idonsa noma izinkinga zivame ukuqhutshwa ngesikhathi sokuvinjelwa kwe- eccentric ye-hamstring muscle group njengoba umgijimi usebenza. Ngaphambi nje kokuba unyawo luhlasele phansi, izintambo zizokwenza isivumelwano sokunciphisa ukuhamba phambili komlenze ophansi (tibia kanye nonyawo). Ngaphansi kwalokho, ukulimala komkhonto kungumphumela wokushaya ngokuqondile umsizi ovela kwenye idlala noma ukushaya ibhola. Ezinye zezici ezingase zibe nomthelela ekulimazeni kwe-hamstring zihlanganisa:
- Ukwenza ngokushesha kakhulu noma ukuphonsela ngaphezu kwemingcele yakho
- I-flexible hip flexors
- Ukunciphisa kunamahloni ( imisipha ye-butt )
- Ukuziphendulela okubi
- Amandla omzimba ompofu
- Ukungalingani kwe-muscle phakathi kwe-quadriceps nokweqa amaqembu omzimba
- Ukukhathala kwemisipha okuholela ekuzikhandla ngokweqile
- Ukungafani komda womlenze. Umlenze omfushane ungase ube nezinhlanzi ezinamandla kakhulu ezingase zithinte
- Kungalungile noma akukho ukufudumala.
- Umlando wokulimala kwe-hamstring
Ukwelapha
Ukwelashwa kokulimala kwe-hamstring kuncike ebukhulu bokulimala. Ngenxa yobuhlungu kanye nokukwazi okulinganiselwe ukusebenzisa imisipha, ukucindezeleka kwesithathu-degree ngokuvamile kuvame ukuvakashela kudokotela ukuze kuhlolwe futhi ukwelashwa.
Izifo ezincane ezincane ezingenakusiza zingelashwa ekhaya. Lezi zinyathelo zokwelashwa ezivamile zinconywa ngokuvame ukulimala okuncane noma okulinganiselwe kokunqanda izintambo.
- Emva kokulimala, kubalulekile ukuphumula imisipha emele, ngezinye izikhathi kuze kube amasonto amabili noma amathathu ngaphambi kokuba ubuyele emidlalweni ngemuva kokulimala kwakho.
- I-RICE -Hamba, sebenzisa i-ice nokucindezela futhi uphakamise umlenze uma kungenzeka.
- I- anti-inflammatory ingasiza ekunciphiseni ubuhlungu nokuvuvukala.
- Uhlelo olululwayo lungathathwa ngokushesha nje lapho ubuhlungu nokuvuvukala kwehla.
- Uhlelo oluqinisayo kufanele lusetshenziselwe ukwakha kabusha amandla omzimba osengozini ukuze kuvinjelwe ukulimala kabusha. Qinisekisa ukuthi ukwandisa lokhu kancane kancane.
- Ukumboza kwethanga kungasetshenziswa ukuhlinzeka ukwesekwa njengoba imisipha iphilisa.
Ukuvimbela
Sebenzisa la maqhinga ukuze usize ukunciphisa ingozi yenkinga yokugubha:
- Harmisa kahle. Lokhu cishe umsizi obaluleke kunawo wonke ukufudumala ngaphambi nangokwela emva kokuzivocavoca.
- Ukwenza ukuzivocavoca okucacile okusebenzayo okuvuselela ukugcoba nokwandisa izimpande ze-hip kungasiza.
- Ukwehlisa emva kokuqeqeshwa kungasiza.
- Zama ukwengeza amaseshini ambalwa ngeviki lokugijima kwe-Retro-running noma emuva okuye kwaboniswa ukunciphisa ubuhlungu begciwane nokugubha ukulimala.
- Landela "ukuphatha okungamaphesenti angu-10 " futhi unciphise ukuqeqeshwa kwanda ngevolumu noma ibanga elingabi ngaphezu kwama-10 amaphesenti ngesonto.
- Ezinye izindlela zokuvimbela ukulimala kufanele ugweme ukwenza okuningi kakhulu, maduzane, gwema ukunyuka okukhulu ngokweqile noma isikhathi eside, futhi uthathe kalula uma uphelelwe amandla.
> Umthombo:
> Ukulimala Kwemisipha Yama-Hamstring. I-American Academy Yabahlinzeki Bama-Orthopedic. https://orthoinfo.aaos.org/en/diseases--conditions/hamstring-muscle-injuries/.