Uma unenkinga yokuqhaqhazela (imigomo ingasetshenziswa ngokungafaniyo), ungase uzuze emisebenzini enekhono yophiko lomzimba ukuze sikusize ngokugcwele. I-PT yakho ingakwazi ukuphatha ubuhlungu bakho nokubeka izivivinyo ezingakusiza ukuthi uphinde uthola ukuhamba kwakho okuvamile (i-ROM) , amandla, nokuhamba komsebenzi jikelele.
Izimpawu Ze-String Strain
Ukuqonda izimpawu zenkinga yokugaya isisu kungakusiza uthole ukwelashwa okufanele - ngesikhathi esifanele.
Izimpawu ezijwayelekile zenkinga yezintambo zingabandakanya:
- ubuhlungu ngemuva kwethanga lakho, noma ngemuva kwegama lakho, esiswini esiswini, noma eduze nendawo yakho
- kunzima ukuqondisa ngokugcwele idolo lakho ngaphandle kokubuhlungu
- kunzima ukuthatha izinyathelo ezinkulu noma ukuhamba ngokushesha, noma ubuhlungu ngokukhwela izitebhisi.
- ubunzima nobuhlungu ngokusebenza
Ubuhlungu obuzwayo bungaba bukhulu obukhulu, futhi indawo ngqo yezimpawu zingase zihluke kumuntu nomuntu. Uma usola ukuthi une-hamstring strain, kufanele ufike kudokotela wakho ngokushesha ukuze uqale ukwelashwa okufanele.
Izimbangela ze-Hamstring eboshiwe
Izimpawu zenkinga ye-hamstring zingase zivele ngokuzumayo, ngokujwayelekile njengomphumela wokunyakaza okusheshayo okwenzeka ngokusebenza noma ukusika ukuhamba ngenkathi iqhaza ezemidlalo. Ngezinye izikhathi, ungahlushwa isisu ngokumane uhambe ngendlela engafanele ngenkathi uvuka esihlalweni noma uhamba futhi ugijima.
Ngakho kwenzekani nge-musstring musstring uma unenkinga?
I-muscle-tendon-tendon interface ibhekene nokuhlushwa. Ama-collagen fibers akha i-muscle yakho ahlukanise, futhi ukuphuma kwamathambo kungase kwenzeke. Umzimba wakho ngokushesha ungena "kwimodi yokulungisa" usebenzisa inqubo yokuvuvukala . Le nqubo ihilela:
- ukuphuma endaweni yokulimala ukuletha amangqamuzana ukuhlanza indawo futhi abe i-collagen enempilo.
- ukwakheka kwamabhuloho omzimba obomvu okuzobe ngelinye ilanga libe imisipha enempilo kanye nezicubu ze-tendon.
- ukulungiswa kwalezi zicubu ze-collagen ukuze zibe yimizimba ejwayelekile, enempilo emathunjini omzimba.
Ungasiza inqubo yokulungisa kanye nokwenza izinto ezilungile - ngesikhathi esifanele - ukuze uthole ukukhanda kwakho okuhambayo nokusebenza ngendlela efanele.
Izinyathelo Zokuqala Ezokubuyiswa
Uma usola ukuthi unezintambo eziqhekekile, kufanele uthathe izinyathelo zokuqala ukuhamba endleleni yokuthola kabusha. Lokhu kungafaka:
- ungesabi. Izinhlanzi ze-Hamstring, nakuba zibuhlungu, azizona eziyingozi.
- bheka udokotela wakho ukuze aqiniseke ukuthi uthola ukuhlolwa okuqondile.
- vakashela umuthi wakho wezokwelapha ukuqala ukwelapha ubuhlungu futhi uqale ukusebenza ekubuyiseleni ukuhamba kwakho okujwayelekile.
- gwema imisebenzi ekhudlwana engabangela ubuhlungu noma ukuvimbela ukuphulukiswa kwezicubu ezivamile zesikhumba sakho.
Ngokuqala izinto ezifanele ngesikhathi esifanele, ungabuyisa ngokuphepha ukuhamba kwakho futhi ubuyele emisebenzini yakho evamile.
Yeka Kangakanani Ukuqhaqhazela Kwakho?
Ngakho-ke wena (kanye ne-PT yakho noma udokotela wakho) wazi ukuthi bunzima kangakanani isisu sakho se-hamstring? Zikhona izindlela zokuhlukanisa ubunzima bezinyembezi zakho zezintambo? Bangu.
Izinhlanzi ze-Hamstring nazo zonke izinhlanzi zemisipha nezinyembezi zihlanganiswa ohlelweni lwesithathu.
Lezi zigaba ezintathu zemisipha ehlanganisa imisipha:
- Ibanga I: imicu ye-muscle imane igxiliwe, futhi ukuvuthwa okuncane kwamathambo kungase kube khona. Ngokuvamile, azikho izibonakaliso zangaphandle ze-grade I muscle strain. Ubuhlungu nokuhamba okulinganiselwe kukhona.
- Ibanga lesi-II: ukuphazamiseka okuyingxenye ye-muscular hamstring, nekhona okwejwayelekile yokuvuvukala nokwehla.
- ibanga III. Ukuqothula okugcwele kwamathisamu omzimba, ubuhlungu obukhulu nokulahlekelwa ukuhamba, ukuvuvukala nokulimaza ngemuva kwethanga lakho.
Udokotela wakho angase ahlole isimo sakho futhi angase ahlele izivivinyo ezikhethekile, njenge-MRI, ukucacisa ukuqina okugcwele kwenkinga yakho ye-hamstring.
Ngezinye izikhathi, akukho ukuhlolwa okuhloswe ukuhlolwa, njengoba izibonakaliso nezimpawu zenkinga yakho yezintambo zingabonakala kalula ukuze zitholwe.
I-Therapy Physical Ukuhlolwa kwe-String Strain
Uma uqala ukuvakashela i-PT yokwelashwa kwesisu sakho, uzoqhuba ukuhlolwa kokuqala ukuqoqa ulwazi mayelana nesimo sakho nokunquma ukwelashwa okungcono kakhulu. Izingxenye zokuhlolwa kwe-PT zenkinga yokungena zingabandakanya:
- ingxoxo ngokulimala kwakho nomlando wezempilo. I-PT yakho izoxoxa ngokulimala kwakho kwenzeka nokuthi izimpawu zakho ziziphatha kanjani futhi zishintsha. Udokotela wakho uzoxoxa nomlando wakho wezempilo ukunquma ukuthi zikhona yini izizathu zokunganikezeli ukwelashwa noma uma isimo sakho singadinga ukuhlolwa okubanzi ngudokotela wakho noma odokotela bamazinyo.
- i-palpation . Umhlinzeki wakho angase avule, noma ahlole ngokuthinta, isisindo sakho sezintambo kanye nezicubu ezizungezile.
- izinyathelo ze-ROM nokuvumelana nezimo. Isazi sakho somzimba sizokala i-ROM ye-hip yakho namadolo. Izinkinga ze-Hamstring ngokuvamile zikhawulela inani lokunyakaza nokuguquguquka okuzungeze la majoyina.
- amandla amanani . I-PT yakho izokala amandla wezintambo zakho kanye nemisipha ezungezile.
- ukuhamba komsebenzi nokulinganisa. Umhlinzeki wakho womzimba uzohlola ukuthi ubuhlungu bakho be-hamstring bunciphisa kanjani ikhono lakho lokwenza imisebenzi evamile. Uyokubuka uhambe, ugijimise, ukhuphuke izitebhisi, noma ugijime, kuye ngokuthi ubuhlungu besimo sakho.
- ibhalansi. I-PT yakho ingasebenzisa ukuhlolwa okuqondile ukuze kulinganise ibhalansi yakho kanye nokwaziswa kwakho , kokubili okungahle kuphazamise ngenxa yokulimala kwakho.
Umhlinzeki wakho womzimba uzosebenzisa imiphumela yokuhlola ukwakha uhlelo oluthile lokunakekela i-hamstring strain rehab.
PT Ukwelashwa kwe-Hamstring Strain
Ngemuva kokuthi i-PT isebenze nawe ukuthuthukisa uhlelo oluthile lwezokwelapha lwe-hamstring strain, uzoqala ukwelashwa. Imigomo eyinhloko ye-PT yenkinga ye-hamstring ihlanganisa ukubuyisela ukuguquguquka okuvamile nokuROM, ukuphinde uthole amandla ajwayelekile, ukulawula ubuhlungu nokuvuvukala, nokukusiza ukuba ubuyele emsebenzini ophelele.
Kunezinhlobo eziningi zokwelapha kanye nezindlela ezehlukene ezithathwa yi-PT yakho ukuze usebenzise umthamo wakho wezintambo. Lokhu kungafaka:
- i-ultrasound . I-Ultrasound iyinkatho yokushisa ejulile engasiza ekuthuthukiseni ukujikeleza nokunciphisa ezungeze izicubu ezimele zesikhumba sakho. I-PT yakho ingasebenzisa le mithi nakuba ucwaningo lubonisa ukuthi ukusetshenziswa kwe-ultrasound yokwelashwa kwezicelo ze-musculoskeletal kungase kunganikeli inzuzo eyake ikholwa ngaphambili.
- Ukushisa. Ukuhlalisa izicubu ezilimazayo kungasiza ekuthuthukiseni ukuhamba kwezicubu zokuhamba.
- ukuvuselela kagesi . Ukuvuselela kagesi kungasetshenziselwa ukufeza imigomo ehlukene ngesikhathi sakho sokuvuselela i-hamstring rehab. I-PT yakho ingasebenzisa i-e-stim ukusiza ukulawula ubuhlungu bakho, ukunciphisa ukuvuvukala noma ukuthuthukisa indlela yokukhishwa kwezikhwama zomzimba.
- i-kinesiology icubungula . Abanye abahlinzeka ngamathambo basebenzisa ama-kinesiology ukuthayipha amasu ukusiza ukuthuthukisa indlela imisipha yakho yokusebenza ngayo. I-Kinesiology taping ingasetshenziselwa ukunciphisa ukuvuvukala nokuzilimaza ezungeze imisipha yakho. Kukhona ucwaningo olulinganiselwe mayelana nokusetshenziswa kwe-K-tape, ngakho xoxani ukusetshenziswa kwalesi simiso nomthandi wakho.
- ukuqeqeshwa kwe-gait . Ngemuva kwezinkinga ezinzima kakhulu, kungadingeka uhambe ngezinsimbi lapho izinto ziphulukisa. I-PT yakho kufanele ikufundise indlela yokuhamba kahle nokuthi ungathuthuka kanjani ngokusebenzisa idivayisi yokusiza ukuhamba ngokujwayelekile.
- ice. Iqhwa lingasetshenziswa ngesikhathi sesisindo sokulimala ukulawula ukuvuvukala nokunciphisa ubuhlungu obuzwayo.
- ukushisa. Umhlinzeki wakho womzimba angasebenzisa amaphakethe okushisa abomvu ukuze asize uphumule imisipha yakho ye-hamstring futhi uthuthukise isisindo somzimba ngaphambi kokusakaza.
Ukwelashwa okubaluleke kunazo zonke umhlengikazi wakho angakunikeza ukuvivinya umzimba. I-PT yakho izobe ichaza ukuzivocavoca okuqondile okumele ukwenze emtholampilo, futhi uhlelo lokuzivocavoca ekhaya cishe luzobekwa ukuba uyenze njalo. Lokhu kukusiza ukuthi uthathe ukulawulwa kwe-hamstring strain rehab futhi ikubeke esihlalweni somshayeli nokunakekelwa kwakho.
Ukuzivocavoca kwe-strap hamstring kungafaka:
- i-hamstring ilula. I-static and dynamic hamstring stretching exercises ingasiza ekuthuthukiseni indlela osebenza ngayo izintambo. Khumbula, amafomu ama-muscle akhutshazekile aphikisiwe, kanti enye yezindlela ezinhle kakhulu zokulungisa lesi sicubu ihamba ngokuhamba. Ngesikhathi ulula, kufanele uzizwe unobungozi noma udonse endaweni yokulimala, kodwa kufanele ubuyele kumzwelo wakho wokuqala phakathi kwemizuzu yokuvimba ukwelula.
- izivivinyo eziphansi zokuqinisa impela . Ngemuva kokuhlukunyezwa kwe-hamstring, i-PT yakho ingase ibeke umzimba wokuqinisa wezintambo zakho kanye nemisipha ezungezile. Ukuzivocavoca kufanele kuqale kancane futhi kungabi nobuhlungu. Njengoba ukulimala kwakho kuphulukisa, ungathuthuka ekuzivocavoca okukhulu okunamandla.
- ama-hip kanye nemisebenzi yokuqiniswa okuyisisekelo. Ukucwaninga kubonisa ukuthi ukugcina izintambo zakho kanye nemisipha yomzimba eqinile kungaba yindlela ephumelelayo yokubuyela emisebenzini evamile ngemuva kokucindezeleka kwe-hamstring. Ukuqiniswa kwe- hip okuthuthukisiwe kanye nokuqiniswa kwesisu esiswini kungase kubekiwe ngesikhathi sakho sokuvuselela i-hamstring.
- ama-agility drills kufaka phakathi ukugxuma nokugxuma . Njengoba i-rehab yakho iqhubeka, i-PT yakho ingase ihlanganyele ekukhoneni okunamandla okuphambili okufana nokweqa nokugxuma. Ukufunda ukugxuma nokuhlala kahle kungasiza ekuvikeleni izintambo zakho (nezinye izingxenye eziphansi nezisiphazamiso eziphansi) ngokulimala njengoba ubuyela ekuzibandakanyeni okusebenzayo ezemidlalo.
- ukulinganisela nokuzivocavoca. Ukusebenza ukugcina ibhalansi efanele nokuqwashisa okuphansi kungase kube yingxenye ye-hamstring strain rehab. Lokhu kungasiza ukuqinisekisa ukuthi imisipha yakho isebenza kahle ukuze ugcine izinkalo zakho, amadolo, nezinyawo zakho endaweni efanele ngenkathi uhamba, ugijima, futhi uqaqa.
I-PT yakho kufanele ikuchazele isisekelo somsebenzi ngamunye owenziwayo, futhi kufanele uqinisekise ukuthi usebenzisa kahle. Uma uzwa ubuhlungu noma unemibuzo mayelana nokuzivocavoca kwakho, khuluma nomuthi wakho wenyama.
Kuzothatha isikhathi eside kangakanani ukuthola ngcono?
Izinkinga ze-Hamstring zingaba omunye walabo abalimazayo. Ukucwaninga kubonisa ukuthi uhlobo oluthile lwezintambo luba ngcono ezinsukwini ezingaba ngu-40 noma ngaphezulu. Ukulimala okuqondile kungathatha isikhathi eside noma bufushane kuncike ebukhulu bezinkinga.
Enye inkinga nge-hamstring strains iwukuthi bangalimala kabusha uma bengabuyiselwa kahle. Ukuphindaphindiwe kwezintambo ezincane kuyenzeka ngokuvamile ngonyaka wokuqala wokulimala. Ukusebenza ne-PT yakho ukufunda izivivinyo ezifanele zokwenza kungakusiza ukunciphisa amathuba akho okugodla ukulimala kabusha.
Ukuvimbela Ukuhlukunyezwa Kwama-Hamstring
Ingabe ikhona indlela yokuvimbela noma ukunciphisa amathuba akho okuhlupheka ngenxa yokulimala kwe-hamstring? Kungenzeka kube khona. Ukucwaninga kubonisa ukuthi abantu abagcina kahle ama-hamstring amandla (ikakhulukazi amandla e-intentric), bangase bangabi namathuba okuba banciphise isando sabo. Amandla e-Eccentric lapho i-muscle yakho ivumelana khona ngenkathi ikhula. I-Nordic eccentric hamstring umzimba, nakuba kunzima ukuyenza, kuye kwaboniswa ukunciphisa umphumela wokugubha izintambo ezinkundleni zabadlali abakhulu.
Ukwenza ama-agility drills, njengokusebenza komlenze owodwa we-leg hop kanye nokuzivocavoca kwe- drops kungase kukusize ukuvimbela izintambo ezincane. Ukukwazi ukugxuma, ukugijima, nokwenza isivinini esikhulu ukuqala nokuyeka kungasiza ukuqeqesha ama-hamstrings ukusebenza kahle ngenkathi iqhaza ezemidlalo.
Kungase kube nomphumela wokuzivikela wokugcina ukuhamba kahle, ukulawula imisipha yezintambo kanye nemisipha ezungezile, nokusebenza okuhle. Futhi, sebenzisa ne-PT yakho ukuthola ukuthi yimiphi imizimba engcono kakhulu ongayenza ukuze unciphise ingozi yokulimala.
Ukulimaza noma ukukhala kungabangela ukulimala okubuhlungu okuvimbela ukuthi ungahlanganyeli emisebenzini evamile nasemisebenzini yokuzilibazisa. Uma unobungozi obunzima noma ubuhlungu, hlola nodokotela wakho ukuze ubone ukuthi i-PT ikulungile yini. Umhlinzeki wakho womzimba angasiza ukuphatha ubuhlungu bakho futhi uthuthukise ukuhamba namandla akho ukuze ubuyele emisebenzini yakho evamile ngokushesha futhi ngokuphepha.
Imithombo:
Bourne, MN et al. "Amandla e-knee-flexle ye-Eccentric kanye nobungozi bokulimala emgodini we-rugby union". Am J Sports Med. 2015 Nov; 43 (11): 2663-70.
I-goosens, i-EW et al. "Amandla angaphansi kwe-hamstring amandla kanye nomlenze oyedwa we-hop enqoleni ukubikezela ukulimala kwe-hamstring kubafundi be-PETE." I-Euro J ye-Sport Sci. 2015 15 (5): 436-42.
U-Sherry, MA no-Best, TM. "Isiboshwa sezinhlelo ezimbili zokuvuselela ukwelapha izifo ezinzima kakhulu." UJOSPT, 2004; 34 (3): 116-125.