Izibalo ze-Elite Athletes zingabuya ezinkingeni ezingezansi eziphansi
Ingxenye yokuba ngumdlali we-elite ukuphatha ukulimala. Uma ngihlangana nabagijimi abasha bebhekene nokulimala okokuqala, ngivame ukukhuluma nabo ngokufunda ukuphatha ukulimala, futhi ungawavumeli ukuba athole okungcono kakhulu kuwe. Wonke umdlali oye waphumelela wenze lokhu ngokufunda ukuvimbela ukulimala, ukubuyiswa kokulimala nokuphatha ukulimala. Kungakhathaliseki ukuthi ungumgijimi wezwe eliphakeme lokuhamba esikoleni esiphakeme noma umdlali we-baseball professional, anginakuzaza ukuthi unendaba (noma amabili, noma abathathu ...) ukutshela ukulimala obhekene nakho emsebenzini wakho wezemidlalo.
Uma kukhona ukulimala okubonakala kubangela ukukhathazeka okwengeziwe ngekusasa lomdlali, kubonakala sengathi kuyinkinga emuva. Ubuhlungu bomhlane, izimo zomgogodla, kanye nezindaba eziyinkimbinkimbi kubangela ukwesaba kubadlali ngenxa yezici eziningana, kuhlanganise okulandelayo:
- Okokuqala, kukhona imfihlakalo eminingi. I-mechanics yomgogodla, imisipha nemigqa ezungeze ikholomu yomgogodla, futhi isimo esiyinkimbinkimbi sale ngxenye yomzimba wethu kwenza ukuqonda kwezimo zomgogodla kunzima odokotela neziguli ngokufanayo.
- Okwesibili, izinkinga eziningi zomgogodla azikho ukwelashwa okulula. Ngokuvamile awekho iphilisi noma inqubo eyokulungisa nje ubuhlungu.
- Okwesithathu, ukutakula kungathatha isikhathi eside. Kubantu abagijimi, ukubekezela akuvamile ukuba yimpahla, futhi imidlalo engekho, imikhuba noma ukuqeqeshwa kungase kubonakale kungamukeleki.
Kuzo zonke lezi zizathu, futhi mhlawumbe abanye, abagijimi bazo zonke amazinga bayathinteka uma betholakala benesimo somgogodla we-lumbar.
Kodwa kusho ukuthini ngempela ukuthola ukuthi unenkinga ye-lumbar spine? Ingabe izinsuku zakho zokudlala ziphelile? Ingabe abadlali abaqeqeshiwe bangabuyela ezemidlalo? Ingabe abagijimi bekolishi kufanele baxhomeke? Ngokusho kocwaningo, impendulo icacile: iningi labadlali liyakwazi ukubuyela emidlalweni ezingeni elifanayo ngaphambi kokulimala kwabo. Eqinisweni, ngisho nabagijimi bezobuchwepheshe benza i-backback egcwele kusukela ezimweni ezivame kakhulu zomgogodla isikhathi esiningi.
Ngakho ungaphelelwa ithemba, kungase kudingeke ufunde ukuphatha isimo sakho, ungase ube ne-rehab enkulu phambi kwakho, kodwa kunjalo: ungumdlali. Lapha ungafunda mayelana nalezi zimo ezivamile zomgogodla ezingaba nomthelela ekubambe iqhaza komdlali kumidlalo, nokuthi yini ongayenza ukuze ululame kulezi zingozi.
I-Lumbar Disc Herniation
Ikholomu lomgogodla lenziwe ngamathambo afakwe emaceleni angama-rectangular, okuthiwa i-vertebrae, ehlanganiswe phezulu komunye nomunye. Ingxenye engezansi yekholomu yomgogodla ibizwa ngokuthi i-lumbar spine. I-vertebrae ngayinye yomgogodla ihlukaniswa ngesikhwama semisipha ebizwa ngokuthi i-disc intervertebral. Le diski iyasiza ukuthola amandla futhi ngesikhathi esifanayo ivumela ukuhamba phakathi kwe-vertebrae eseduze.
Ama-disks e-intervertebral angakwazi ukulimala, futhi awahlomele kahle ukuzilungisa. I-disc inomthelela omkhulu wegazi okwenza umonakalo kwizinto ze-disk ngokuvamile into okuthiwa umzimba unzima ukuphulukisa uqobo.
Uhlobo oluvame kakhulu lokulimala kwe-disc luthiwa i- herniation . Uma kutholakala isilwane, ezinye zezinto zokuhlukanisa i-intervertebral zixoshwa kude nomngcele walo ojwayelekile, futhi zingacindezela ngokumelene nezimpande zesibindi nomugogodla. Izimpawu ezivame kakhulu ze-intervertebral disc herniation yizibonakaliso zokucasuka kwesibindi njengobuhlungu, ukunganaki, nokubuthakathaka okwehla emkhawulweni ophansi . Ubuhlungu be-back is hhayi uphawu oluvame kakhulu lwe-disniation.
Ukugcoba kwe-disc lverar intervertebral kungaba yinkinga enkulu kakhulu. Uma i-disc icindezela engxenyeni eyinhloko yezinzwa zomgogodla, kunezimo ezimbili ezibizwa nge- cauda equina syndrome kanye ne-conus medullaris syndrome engenzeka. Lezi yizinkinga ezibalulekile zokuxilonga, njengoba imiphumela yezokwelapha iba yimbi kakhulu uma kukhona ukulibaziseka ekunakekeleni ukwelashwa. Izimpawu zalezi zimo zingase zihlanganise ukungakwazi ukulawula umsebenzi wamathumbu noma isithombeni, nokuziphazamisa ezithombeni zobulili. Nakuba lezi zimo ziyizinkinga ezingavamile ze-disc sheniation, yizo ezidinga ukutholakala ngokushesha futhi ziphathwe kahle.
Imithi yokwelashwa iphumelela ezingaphezu kwamaphesenti angama-90 abagijimi abagcina i-lumbar disc herniation. Ngokuvamile imithi emilonyeni yokulwa nokuvuvukala ingasiza ekunciphiseni izimpawu zokuvuvukala okunzima. Imithi ye-oral steroid ayizange iboniswe ukuthi inikeze ukwelashwa okungcono kune-placebo. Ukwelashwa ngokwemvelo kuyindlela ejwayelekile yokwelashwa okubalulekile ukusiza ukubuyisela amandla omzimba kanye namasosha omhlane emuva , futhi ngethemba lokuthi kuzovimbela izinkinga ezengeziwe emgwaqweni. Uma izimpawu ziba nzima ukulawula, umjovo we- epidural steroid ungasetshenziswa futhi ngokuvamile ube nemiphumela ephumelelayo.
Ukwelashwa okuhlinzekwayo kuvame ukugijelwa kubadlali abaphuthumayo emva kokungenani kwamaviki angu-6 okwelashwa okungenasidingo. Ngokuthakazelisayo, izifundo azibonisanga umehluko omkhulu phakathi kwesikhathi sokubuyela emidlalweni yezemidlalo, ubude bomsebenzi wezemidlalo, noma imiphumela yonke yokwelapha i-lumbar disc herniation uma kuqhathaniswa nokwelapha okuhlinzekwayo nokungahambi kahle. Ngokusobala, iziguli eziningi, ngisho nabadlali be-elite, kufanele ziqale ngemithi yokwelapha. Kungakhathaliseki uhlobo lwezokwelapha, cishe amaphesenti angaba ngu-90 abagijimi abuyela enkundleni yabo yokulimala ngaphambi kokulimala.
Izifo Zama Disc Degenerative
Isifo se-disgenerative yisifo esivamile kakhulu, kokubili emdlalweni wezemidlalo, nomuntu ongekho ngaphansi kwemvelo. I-disversionbral evamile yokukhipha ihlanganiswe kakhulu ngamanzi, futhi into efana ne-spongy cushion. I-disc ekhubazayo ilahlekelwa umthamo wamanzi amaningi, futhi iba yinkimbinkimbi ngokwengeziwe, ingenisa amandla amancane ngokunyakaza okuvamile.
Izici ezibaluleke kakhulu ekuthuthukiseni izifo ze-diserative degenerative zibonakala ziguga futhi zikhona izakhi zofuzo. Abagijimi asebekhulile bavame kakhulu ukuthuthukisa isifo se-disc esiyingozi, futhi labo abanomlando womndeni wama-discs abaphazamisayo emgogodleni banamathuba amaningi okuba nalesi simo. Kodwa-ke, kukhona ubufakazi bokusekela umqondo wokuthi imisebenzi yezemidlalo enobudlova nayo ingasiza ekuthuthukiseni izimpawu zakudala zesifo sokulahla.
Isifo se-disgenerative isifo esitholakale kubagijimi abakhononda ubuhlungu emuva futhi ekugcineni babe nezifundo ze-imaging, mhlawumbe kufaka phakathi ama-x-ray nama-MRIs. Iningi labo abadlali ababhekene ne-disc degenerative disc bangaphathwa ngezokwelapha. Ukwelashwa okuvamile kuhlanganisa ukwelapha ngokomzimba okugxilwe ekugxilweni komgogodla kanye nokuqiniswa komgogodla. Umgomo ukuthuthukisa amandla emisipha ezungeze umgogodla ukuze kulungiswe kangcono ama-disc lumbar okonakali.
Kukhona ubufakazi obuncane bokusekela ukusetshenziswa kwezinye izifo. Imithi yomlomo kanye nama-epidural injections akubonwanga ukuthi iyasiza. Ezinye izindlela zokwelashwa, ukwelashwa kwe-chiropractic, ukusikhipha massage nezinye izinto ezisetshenzisiwe ngokomlando, kodwa kukhona ubufakazi obuncane bokuphakamisa ukuthi lezi zishintsha ukubikezelwa kwesikhathi eside. Abagijimi abaningi bayifunga ngalezi zindlela zokwelashwa, futhi abaningi banokuphepha kakhulu ukwenza. Umdlali ngamunye angase ahluke ngokuhlukile, futhi kunengqondo ukuzama lezi zindlela zokwelapha ezahlukene ukuze uthole okulungile kuwe.
Ukwelashwa kokuhlinzwa ngokuvamile akusizi abantu abanesifo se-disenerative disney, futhi ngokuvamile kuvinjelwe abagijimi abangakwazi ukubuyela ezemidlalo ngemuva kwezinyanga ezingu-6 (uma kungenjalo isikhathi eside) yokwelashwa okungenasidingo. Ngisho kulabagijimi, ukwelashwa okuhlinzekwayo kugweme kakhulu imiphumela yokuthola abadlali abahle kakhulu emisebenzini yezemidlalo. Ukwelapha okujwayelekile okuhlinzekwa kwe-disenerative dis disease kuhilela inqubo ye-fusion lumbar. Kukhona abanye odokotela abahlinzayo abenza i- disc esikhundleni kodwa ukusetshenziswa kwe-disc esikhundleni somdlali we-elite akuzange kuhlolwe ngokuqondile.
I-Spondylolysis
U-Spondylolysis ukulimala kokusebenzisa okuphindaphindiwe emthanjeni we-vertebrae we-lumbar spine. Lesi simo sinzeka ngenxa ye-microtrauma ephindaphindiwe, futhi kubangela ukuphazamiseka kwengcindezi kwengxenye yama-vertebrae okuthiwa i-pars interarticularis. Uma i-spondylolysis yenzeka kokubili ngakwesokudla nangakwesobunxele bekholomu lomgogodla, isimo esibangela ukungahlali kwe-vertebrae, okuthiwa i- spondylolisthesis , kungenzeka.
I-spondylolysis ivame kakhulu emidlalweni ethize ehlanganisa ukuvocavoca, ukudilika, ukulwa, nokuphakamisa isisindo. Nakuba kungenzeka kubadlali abasha kwezinye zezemidlalo, kuvame kakhulu emisebenzini eshiwo ngenhla. Ngokuvamile, lokhu kuphazamiseka kwengcindezi ye-pars interarticularis kwenzeka ekukhuleni, bese kuba yisimangaliso kamuva. Ngokuvamile, lapho amazinga omsebenzi ekhuphuka esikoleni esiphakeme noma e-collegiate athletics, noma ngisho nangemva kwalokho, i-spondylolysis iba uphawu olwengeziwe. Kungenzeka ukuthi sekukhona iminyaka eyishumi noma ngaphezulu, kodwa kuba yinkinga kuphela lapho amazinga omsebenzi ekhuphuka kuneminyaka eyishumi noma engamashumi amabili.
Uphawu oluvame kakhulu lwe-spondylolysis lubuhlungu obuhlobene nomsebenzi. Uma lesi sifo sibizwa ngokuthi i-spondylolisthesis kwenzeka, kuvame kakhulu ukuba nezimpawu zesibindi ezibangele ubuhlungu, ukuphazamiseka, nokubuthakathaka kuya phansi emlenzeni. Ukuxilonga ngezinye izikhathi kungenziwa nge-x-ray test, kodwa ngezinye izikhathi ukuphazamiseka kwengcindezi kungabonakala kuphela kwi-CT scan noma i-MRI. Izikrini ze-CT nazo ziyasiza lapho kuhlolwa ukuphulukiswa kokucindezeleka kokucindezeleka emgodleni.
Ukwelapha kuvame ukuqala ngokuguqulwa komsebenzi kanye nokwelapha ngokomzimba. Uma kunqunywa ukuthi ukulimala okwenzeke nje kwamuva nje, hhayi ukulimala okudala, abanye odokotela bazokhetha ukumbamba umgijimi ukuze bazame ukuvumela ukuphulukiswa kwethambo. Kulezi zimo lapho ukulimala kubanjwa khona kulesi sigaba esibucayi, izinga lokuphulukiswa kwe-spondylolysis lingafinyelela ezingamaphesenti angama-90. Uma ukulimala kungavamile, amathuba okuphulukiswa okuzenzekelayo aphansi, ngisho nalapho isongo sigqoke.
Njengoba sekushiwo, iningi labadlali lingathuthuka ngokungenelela okungenasidingo. Kuphela emva kokuvivinywa okungapheli kwezinyanga ezingu-6 zokwelapha okungenasidingo kufanele ngabe kunoma yiluphi uhlobo lokungenela okuhlinzekwa okufanele kuthathwe. Izinketho zokwelapha zokuhlinzwa zihlukahluka kuye ngokuthi ukubukeka kwethambo kubonakala kanjani. Uma ithambo selihlanganisiwe kahle, ukulungisa ukucindezeleka kokucindezeleka kungacatshangelwa. Uma ukuphazamiseka kokucindezeleka kuholele ekuguquleni ukulinganisa umgogodla (spondylolisthesis), ukuhlinzwa okuyi-lumbar kuyoba ukuphathwa okuvamile.
Ubuhlungu Bama-Muscular Back
Imisipha ye-muscle kanye ne-ligament iminyango iyona mthombo ovame kakhulu wezinhlungu emuva, kuhlanganise nabantu abadlali. Nakuba lezi zilimazana zingabangeli izinkinga zomzimba nge-lumbar spine, zingabangela ukukhubazeka okukhulu kanye nobunzima ngokuzikhandla kwezemidlalo.
Ukwenza ukuxilongwa kwezinhlungu ze-muscular back ngokuvamile kufezwa ngokuhlola isiguli. Ubuhlungu obukhulu bomzimba obuyisisindo abuhambisani nezimpawu ezifanayo njengenye yezinkinga ezibalwe ngenhla. Abagijimi bavame ukukhalaza ngezimpawu kubandakanya ukugxila kwe-muscle, ukuzwa okukhathazayo, ubuthakathaka, nokungahambi kahle okunzima ukwehlisa.
Ngokuvamile izifundo zokucabanga njengezi-x-ray noma i-MRIs ziwusizo, futhi ezimweni eziningi, ukuthola lezi zifundo kungenza kube nzima ukwenza isimo. "Okungajwayelekile" okutholakele kuyinto ejwayelekile kuma-MRIs, kodwa kungenzeka ukuthi akuhlangene nomthombo wokungahambi kahle, futhi ukuthola izifundo ngezinye izikhathi kudidanisa isimo futhi kuholele ekubambezelweni kwezokwelapha ezifanele kakhulu ngenkathi kusetshenzwa ukubhekwa kwezifo.
Ukwelashwa kwemisipha ye-back low pain back is best done with early movement, ukunyakaza okuncane kwe-lumbar spine, kanye nemizamo yokwandisa amandla angaphakathi kanye ne-biomchanical lumbar. Abahlinzeka ngemithi bangasiza, njengabaqeqeshi bezemidlalo, abaqeqeshi bamandla, nabaqeqeshi bezemidlalo. Abagijimi abaningi, ikakhulukazi abagijimi abasha, abazi ukuthi baxoxisane nalezi zimo nabaqeqeshi nabaqeqeshi babo, lapho ukukhulumisana okuhle kungaqinisekisa ukuthi abagijimi abanenkinga yangemuva bangaphathwa ngokuhlela okuthile okulula.
Izwi elivela
Kunezinhlobo zezimbangela ezingase zibangele ubuhlungu obuphansi emuva obungabangelwa izinkinga zesikhala somlenze. Nakuba izimo zomgogodla zingabangela ukukhathazeka kakhulu kumdlali futhi zingabangela ukukhathazeka mayelana nokukwazi ukubuyela ezemidlalo, iqiniso liwukuthi abagijimi abaningi bayothola futhi babuyele ezingeni labo eligcwele lomsebenzi.
Ngaphezu kwalokho, ukwelapha okuhlinzekwa ukwelashwa okuhlukile, kunomthetho, ukwelashwa kwezimo eziningi zomgogodla kumdlali. Kuyinto engavamile kakhulu ukuthi umdlali we-elite uzodinga ukuhlinzekwa ngesimo somgogodla, futhi uma besenza kukhona namathuba omuhle ukuthi bazobuyela ezemidlalo. Ukusebenza nabahlengikazi, abaqeqeshi, nabaqeqeshi, nokuqinisekisa ukuthi bonke babambisana nodokotela nodokotela, bazosiza ukubuyela kumdlali kumdlalo wabo ngokushesha.
> Imithombo:
> Hsu WK, Jenkins TJ. "Ukuphathwa Kwemibandela Ye-Lumbar ku-Elite Athlete" J Am Acad Orthop Surg. 2017 Jul; 25 (7): 489-498.