Abantu abaningi bahlushwa izimpawu zemisipha yomlenze oqinile. Isizathu esivamile sokuqina komlenze sihlobene nesikhathi esichitha sihlezi ngesikhathi sosuku lomsebenzi. Njengoba amadolo ethu egobile kule ndawo, imisipha evumelana namadolo ayohlanganiswa ukuba abe kulesi simo esifushane.
Imisipha yamagundane emilenze ingabangela ukulimala emisebenzini yansuku zonke nokuzilibazisa kanye nokufaka isandla ekuthuthukiseni ubuhlungu emuva.
Ukuze uvimbele lokhu, kubalulekile ukwenza umzimba wokulula umlenze ukuze ukhulule imisipha ejulile.
Ukwenza umlenze wansuku zonke umsebenti owodwa okufanele ufakwe emisebenzini yakho yansuku zonke. Izinzuzo zokweluleka ziningi futhi ziye zafakazelwa ngezifundo ezihlukahlukene ngokuhamba kwesikhathi. Buyekeza umlenze olandelayo uhamba ngezansi bese uwafaka emgomweni wakho wokunweba nsuku zonke:
- I-Groin Ihamba : Ukwelula okuncane kwemisipha yangaphakathi yethanga kungasiza ekuvimbeleni izinkinga ze-groin. Izinkinga zemifino zenzeke lapho imisipha yamathanga angaphakathi ewelwa ngaphezu kobude bawo obuvamile. Lokhu kubangela izinyembezi ngaphakathi kwemisipha ebangela ubuhlungu nokuvuvukala.
- I-Quadriceps Iqondisa : I-quadriceps imisipha emine ekhona emthangeni wangaphakathi. Leli qembu le-muscle lenza ukunweba umlenze ngenkathi liqondisa idolo. Ukugijima nokuhamba ngebhayisikili, kanye nemisebenzi yansuku zonke, kungabangela imisipha emincane ye-quadriceps.
- Isigqoko sibheka : Ibhande lihlangene ngokulimala kakhulu kuwo wonke amaqembu. Kungaba yingozi kakhulu emisebenzini yezemidlalo nokuzivocavoca. Kodwa-ke, ukwelula nokuqinisa imisipha kanye namathenda emadolweni angasiza kunganciphisa ukulimala.
- Inkabi Ihamba : Uma imisipha yamathole iba yinkimbinkimbi, ingozi yezinyembezi kanye ne-Achille's tendon izinyembezi nokulimala kwanda. Ngenxa yalesi sizathu, kubalulekile ukwelula imisipha yamathole enamandla.
- I-Easy Ithawula NgeThawula : Ungenza imishanguzo embalwa ngezinto ozithola uzungeze indlu. Ukwenza izintambo nge ithawula kungakusiza ukuba uthuthukise ukuguquguquka kwakho futhi ugcine imisipha yakho izwe kahle.
Ungakhohlwa i-Warmup
Ukuthola okuningi emkhawulweni wakho ophansi ukwelula isimiso, kungaba umqondo omuhle ukufudumala imizuzu embalwa ngaphambi kokusulwa. Hamba ibhayisikili, hamba ukuhamba, noma ugijima endaweni emihlanu ngaphambi kokusakazwa.
Ngesikhathi ulula, ubamba indawo ngayinye imizuzwana engama-20 kuya kwangu-30 ukuze ukwandise ukuguquguquka kwakho. Ezinye izazi zincoma ukuthi zinamathele amasekhondi angaba ngu-60.
Kule minyaka edlule, ukuhlakanipha okujwayelekile kusho ukuthi kufanele ubambe isisindo ngasinye esimweni esiphezulu sokugwema ukulimala. Ucwaningo lwakamuva lubonisa ukuthi ukwelula okunamandla kungabamba inzuzo ethile ekusebenzeni kwezemidlalo okuthuthukisiwe ngaphandle kokukhula kwengozi yokulimala. Kubonakala sengathi kungaba kuhle ukuxuba izinto kancane. Ngezinye izikhathi yenza izintambo zokuzilibazisa ezithambile futhi ngezinye izikhathi zenze ama- plyometric ashukumisayo.
Ukugcina ukuguquguquka okwanele emisipha yakho ephansi kungakusiza ukuba uhambe kangcono futhi uzizwe ungcono. Hlola nge-opharetha wakho ongokwenyama ukuze ufunde ukuthi yiziphi izivivinyo zokuthutha ezikuhle kakhulu kuwe.
Imithombo: Physician Family American, Vol. 71 / Cha. 8, i-Iliotibial Band Syndrome.
I-American Family Physician, Umq. 60 / Cha. 3, Ukuziphendulela Ukuzivocavoca Kunganciphisa Ukulimala Kwemigomo Engaphezu Kwemilenze.
I-Behm, D ne-Chaouachi, A. Ukubuyekezwa kwemiphumela emibi yokwelula okuqinile nokunamandla kokusebenza. I-European Journal ye-Applied Physiology. 111 (11). Mashi, 2011.