Ngesinye isikhathi kithi ngabanye singalimala. Ingozi yezinsalela, izivunguvungu ezinzima kanye ne-sprains kunoma iyiphi imidlalo noma impilo.
Ngokusho kwe-US Consumer Product Safety Commission, iminyaka eminingi ngemuva kokulimala okwakutholakala ngesikhathi kusetshenziselwa abantwana abasha, ibhayisikili, basketball, baseball kanye "nabahloniphekile", okwesine - ukugijima kanye amakilasi e-gym. Awufuni ukuchitha isikhathi "ebhentshini"? Thola amaminithi ambalwa ukwenza imisindo yokuqinisa imisipha nokulula, okwehlisa amathuba okulimala okungenani.
I-Ankle Elula
Ngokuqinisekile uye waphenduka unyawo lwakho lapho ugijima epaki, eqhweni eliqhakazile noma iqhwa, ngenkathi uhamba ngezintethe ezingavamile noma ngesikhathi sokudlala i-badminton noma i-volleyball ... Ukulimala kwe-ankle kungenye yezinto ezivame kakhulu. Ngesikhathi sokuqeqeshwa kuma-simulators akunakwenzeka ukuthola, kepha phakathi nemidlalo ehlukahlukene yemidlalo efana ne-basketball, i-volleyball, noma yimiphi imidlalo esebenzayo emvelweni, kanye nezinhlelo zeqembu lokuzivocavoca - kalula. Isibonelo, esiklasini sesigaba se-aerobics, uma uphazamisa amandla akho futhi ukhethe izinga eliyinkimbinkimbi futhi awukwazi ngisho nokwenza izakhi ezizimele ezakha "i-bunch", kulula ukukhubeka nokulimaza umlenze wakho. Kwenzekani? Ezimweni ezinzima, imisipha kuphela ehlupheka, ezimweni ezimbi - okuhlangene. Ngomzuzu wokuqala uzizwa ubuhlungu obunzima emagqumeni, khona-ke kukhona ukuvuvukala. Ungathembeka emlenzeni wakho, kodwa akujabulisi ukuhambisa unyawo lwakho. Uma ubuhlungu bukhulu futhi buphikelela, uma umlenze uvimba futhi / noma uchithekile, qiniseka ukuthi uxhumana nodokotela. Isikhathi sokuvuselela sisuka ezinsukwini ezingu-7-10 (ezimweni ezikhanyayo) enyangeni oyisebenzisayo ku-cast noma ku-langette. Ngaphezu kwalokho, amasonto ambalwa azosetshenziswa ekuthuthukiseni okuhlangene futhi kancane kancane abuyele ekuzikhandla kokuqala ngokomzimba - ekuqeqeshweni owavame ukwenza ngaphambi kokulimala. Yini eyokusiza ukuyivimbela? Ukuhlanganiswa kwe-ankle kubandakanyeka ekuqiniseni umzimba ngokuphathelene nomhlabathi. Ngakho-ke, ukuyiqeqesha, ukuqinisa imisipha nemigqa, kungcono kakhulu endaweni engaqiniseki, usebenzisa ukuqeqeshwa okusebenzayo. Ukulimala kwe-ankle, indima ebulalayo idlala izicathulo ezingalungile. Noma yiziphi izigaba zokufaneleka zidinga ukulungiswa okunamandla kwezinyawo. Emasinini, kunethuba eliphansi lokwehla emlenzeni kunamashilisisi noma ama-sneakers. Ngakho-ke ubeke, ngisho nokuhamba noma ukuphuma edolobheni, uma ucabanga ukuthi uzogijima futhi udlale imidlalo yezemidlalo.
Ukwehliswa kwemisipha yomuthi
Imisipha ye-inguinal zone, indawo yangaphakathi yethanga inqwabelene uma wenza izivivinyo nge-amplitude nesisindo esiningi ngokweqile, kanye nomphumela wokusheshisa kungazelelwe noma ushintsho esiqondisweni. Ukulimala okunjalo kuyinto ejwayelekile yebhola, uthango, ukuhamba nge-skiing, i-kartial, i-skating, i-jump jump. Ekuziphatheni akuvamile kakhulu. Kodwa-ke, uma uzama ukuhlala ekuqhekekeni "ekujuleni" ngokusebenzisa ubuhlungu, uma uqala ukwenza ukuhlaselwa okubanzi ngesisindo esiningi futhi ngaphandle kokufudumala okwanele, unethuba ngalinye 'lokuzijwayeza' nabo. Kwenzekani? Uzwa ubuhlungu endaweni yokuxhumana phakathi kwethanga nomzimba. Ngolunye usuku emva kokuzivocavoca, uthemba ukuthi lokhu kuyisihlungu esivamile samasuli, okuncane kakhulu, futhi siyodlula. Kodwa-ke, ivela ngokuphindaphindiwe ngokunyakaza okungaqondakali, uma kuhamba, ukukhwabanisa kuyongezwa kuso. Isikhathi sokuvuselela Ngesikhathi esifanele, ezimweni ezinzima - kuze kube ezinyangeni eziningana, ozisebenzisayo ngaphansi kokuqondiswa udokotela. Imisipha yesifunda esingumgogodla kunzima ukululama, ngoba isebenza njalo, ilula uma ihamba.
ama-squats futhi agibela ngezinyawo ezingenamikhono, ama-squats emlenzeni owodwa futhi emibili ngesimo esincane senyawo, ngenxa yokuthi indawo yokusekela izokwehla. Ukuzivocavoca "amahora" kusebenza kakhulu. Uma uhamba ngamamitha angu-40-50 ukusuka ezinyaweni, usakaze izinto ezizungezile: isibonelo, ithawula, ama-dumbbells, ibhodlela lamanzi, i-notebook ... Emile emlenzeni owodwa, uncike phambili futhi uzame ukufinyelela entweni yokuqala, bese ulungisa futhi uphinde ugobe, kodwa manje kakade kuya kokulandelayo, njll. Kule nguqulo elula yalolu hlelo lokusebenza, ungafinyelela ezintweni eziphakeme, isibonelo, eseceleni noma etafuleni, ebangeni elingaphansi ... Ngokuyinhloko, ukuqeqesha ukujoyina i-ankle, ukuqeqeshwa okusebenzayo kuzo zonke izinhlobo zayo kuhle kakhulu. Yini eyokusiza ukuyivimbela? Njengoba kulesi simo, imisipha engakulungele ukuvivinya umzimba, umsebenzi wakho ukuletha kancane kancane kuye. Qeqesha ngokufudumala. Izindlela ezenzelwe ukuhlolwa kokuqala kokusetha nge-amplitude engaphelele, ngesisindo sabasebenzi abangu-70%. Qinisekisa imisipha nemigqa yezinqamu kuzosiza izikwele ezihamba ngezindlela ezihlukene, imilenze yokunyathelisa nemilenze ku-simulators. Yenza ukuphindaphinda kuka-15-20 ngesisindo esijwayelekile. Uma usenokulula, okokuqala faka endaweni ebathintekayo ukushisa, uma kunokwenzeka, faka ibhandeshi yokulungisa ngokuqinile ekuhlanganyeleni. Nokho, ukuqamba amanga ngaso sonke isikhathi embhedeni akufanele. Nikeza imisipha umthwalo olula. Umlenze wonakalisiwe - uguqula umshini, wenze ama-push-ups emadolweni, ujoyine umlenze onempilo. Ngakho uzoqinisa ukusakazwa kwegazi emzimbeni wonke, ngakho-ke kuleso sitho esonakele. Izindwangu zizoba ngcono "udle", uphinde ululame ngokushesha.
Ukulimala komhubhe: ukulimala kwe-meniscus
Okungahambi kahle, kodwa okubi kakhulu, ukulimala kwezemidlalo kuphela, okubangelwa umphumela onamandla. Ku-club yezempilo akunakwenzeka ukuthola. Njengoba kunomonakalo kumadoda we-meniscus, abadlali be-hockey, abadlali bamathrekhi nabasensimini naba ... abaqalayo be-alpinists kungenzeka bahlangane. Uvele wagijimela esuka entabeni, kodwa wahamba waya e-hummock, unyawo lwakho lulungiswa okwesikhashana, futhi umzimba wabuyela nxazonke. Ukuguquka okubukhali emadolweni ngezinyawo ezihleliwe kubangele ukulimala kwamadoda (ukuhlanganiswa komzimba, ukuxubha kwayo), ukuphuka kwawo. Kwenzekani? Ukuze izilonda ze-meniscus, ubuhlungu nokuguqa ngamadolo ziyisici, ikakhulukazi uma singenayo. Ukulimala kwe-meniscus kudinga njalo ukungenelela kwezokwelapha futhi kwezinye izimo ngisho nokuhlinzwa. Khona-ke, kungakapheli amasonto amaningana, - ukuvuselelwa kokuhlanganiswa nokusetshenziswa kokwelashwa kokusebenzisa umzimba kanye nokwelapha ngokomzimba, ugqoke ukubopha okunamandla okulungisa ukuhlanganyela okuhlangene. Ukusebenza ngokomzimba evamile kuvame ukubuyela emavikini angu-4-6. Yini eyokusiza ukuyivimbela? Akekho oseshuwalense ngokulimala kwe-meniscus. Kodwa ungakwazi ukulungisa izicubu nemigudu yokucindezeleka okunjalo. I-Meniscus "ithanda" ukuzivocavoca umzimba, okubandakanya amaqembu ama-muscle engeziwe, ukuqeqeshwa kwi-skateboard, izicathulo ezingenamikhono, ipulatifomu, ezinikeza umthelela emagatsheni omlenze, uzilungiselele izinkinga ezingenzeka.
I-Epicondylitis yokuhlanganiswa kwehlangothini ("ibhola lomdlali we-tennis")
Uma uthanda ukudlala i-tennis, igalofu, basketball, kanti ngenkathi uqeqeshwa ngokuzikhandla, uzama ukufeza imiphumela emihle, lokhu kusebenza kuwe. Ukuphindaphindiwe okuphindaphindiwe, ukunyakaza okuzenzekelayo esizenzayo, ukuzama ukushaya ibhola, ukuyishaya, ukwenza ukudlulisa noma ukuphonsa ibhola ngaphakathi kwendandatho, "ungathandi" ukuhlanganiswa kwesigqoko. Ngokuhamba kwesikhathi, endaweni yokunamathisela kwayo kuma-humerus, ukuvuvukala kwenzeka. I-Epicondylitis akuyona ukulimala kwesikhashana, kodwa "okuqongelelwe" eyodwa. Ekuqaleni ukuhlanganyela kubonakaliswe kancane, ngakho-ke kunzima, khona-ke kulesi sigqoko kukhona ubuhlungu obuhambisana nokuhamba emgqeni, ukuphenduka kwe-frontarm, ukuzama ukubamba ibhola noma ukugibela esandleni, ngisho nokuthatha indebe yetiyi etafuleni. Anganikeza ehlombe nasengaphambili. Ukuhlanganiswa okuncintisana kudinga ukuphumula nokuphumula (okuzohlinzeka ngolimi noma i-gypsum) amaviki angu-3-4. Udokotela angakunikeza futhi imithi, ukusebenzisa i-thérapie, ukufudumala, ukuvezwa kwezinto ezincane. Umqeqeshi weqembu lokuzikhandla - ukwandiswa kwesandla ku-simulator, ukulandelana emthambekeni, ngenxa yekhanda elinyuke kancane kancane kumthwalo, okungukuthi. Ukuzivocavoca okuzokusiza ukuthuthukisa ukujoyina. Lokhu ukulimala kuvame ukuhlotshaniswa nokuqhathaniswa kwe-overtraining kanye nokunye kulokho okwenzelwa i-tennis - i-racket efanelwe ngokungafanele. Mise endaweni eyodwa, futhi noma ngabe umgomo wakho ukuwina umqhudelwano we-tennis yeqembu, ungaziphoqeleli. Ngokuvamile kubhekisela kwezinye izinhlobo zokuzivivinya okuzosiza ukushintsha uhlobo lomthwalo nokukhulula ukucindezeleka: hamba ukulula, ugibele echibini. Gwema ukunyakaza okufanayo emhlangothini wesigqoko. Ingxenye yehora ngosuku ukwenza izandiso ku-triceps, awuzenzi izandla, kodwa ungalimaza ukujoyina.