I-Pulled a Hamstring? Indlela Ukwelashwa Kwemvelo Kusebenza Ngayo Ukulimala Kwama-Hamstring
Imisipha ye-hamstring iqoqo lezinhlanzi ezintathu ezisekugcineni kwethanga lakho. Imisipha emithathu ibizwa ngokuthi i-biceps femoris, i-semimembranosus, ne-semitendinosus. Lezi zinhlanzi ezintathu zisebenza ndawonye ukusiza ukuguqa ngamadolo. Bangasiza futhi nge-extension ye-hip, ukunyakaza lapho isikhumba sakho nekhanga lihambela emuva komzimba wakho.
Imisipha ye-hamstring yonke ivela esitheni esezansi kwekhanda lakho elibizwa nge-tuberosity ye-ischial.
Imisipha yabe isezansi ngemuva kwethanga lakho. I-biceps femoris muscle igxile emadolweni akho ku-lateral, noma ngaphandle, ingxenye yomlenze wakho. I-semimembranosus ne-semitendinosus inamathisela kwisici, noma ngaphakathi, isici sesifuba sakho se knee neshin.
Ukulimala Okuvamile Emisukweni Yokugwedla
I-trauma, engase ivele ngesikhathi sokubamba iqhaza kwezemidlalo, yimbangela edala yokulimaza emathunjini. Lokhu kungabangela izinyembezi ezincane noma ezigcwele ngokusebenzisa imisipha noma izintambo ze-hamstrings. Ngezinye izikhathi, ukuphindaphindiwe kokuhamba ngesikhathi sokuhamba noma ukugijima kungabangela izinkinga zezintambo.
Ukulimala emathunjini kungabandakanya izinyembezi emisipha noma izintambo ezibhekwa njengezinhlanzi. Ngezinye izikhathi ukugwedla kwenzeka eduze kwe-tubicosity ischial ebangela ubuhlungu be-hip. Ngesinye isikhathi, izinkinga zithinta izinkinga emathangeni eduze kwamadolo akho futhi zibonakaliswe njengezinhlungu zamadolo.
Izimpawu Nezibonakaliso Zokulimala Kwe-Hamstring
Izibonakaliso ezijwayelekile zokulimala komzimba zibandakanya kepha azikhawulelwe ku:
- Ubuhlungu ngemuva kwe-hip yakho
- Ubuhlungu engxenyeni yangaphakathi noma engaphandle yamadolo akho
- Ubumnene nokushisa okwandayo ngemuva kwethanga lakho
- Ukugquma noma ukuguqulwa ngemuva kwethanga lakho
- Kunzima lapho uguqa amadolo noma ubuhlungu lapho uguqa ngamadolo
Ubuhlungu ngemuva kwethanga lakho nomlenze nakho kungase kube izimpawu ezivela emuva kwakho okuphansi .
Ngezinye izikhathi izinkinga ezinjenge- sciatica zingalingisa ukulimala komkhonto. Uma ubuhlungu bakho bezintambo behambisana nokuqala kwamuva kwemizwa ephansi emuva , kungenzeka ukuthi uhlangabezana ne-sciatica hhayi uhlobo lwe-hamstring.
Uma usola ukuthi ulimele imisipha yakho, kufanele uthintane nodokotela wakho. Angakwazi ukuhlola ukulimala kwakho futhi usize ukuhlinzeka ukwelashwa okufanele kwesimo sakho.
Usizo Lwasekhaya Lokungasiza Ngayiphi?
Uma uke walimala, udokotela wakho angakutshela ekuphatheni okwenyama ukuze akusize uphinde uthole umsebenzi ojwayelekile nokuhamba. Ukukhubazeka okuvamile okwelashwa kwakho okungokwenyama kungahlola kufaka phakathi:
- Ububanzi bokuhamba
- Amandla
- Gait
- Ukulinganisela
- Ubuhlungu
- Ukuvumelana nezimo
Ukwelashwa kwakho kuzogxila ekulungiseni ukukhubazeka okutholakala ngesikhathi sokuhlolwa kwakho kokuqala nomthandi wakho wenyama. Umhlinzeki wakho womzimba uzosebenza nawe ukuhlela uhlelo lokunakekelwa ukuphatha ukulimala kwakho kokuncintisana ukukusiza ukuba ubuyele emsebenzini ojwayelekile.
Umhlinzeki wakho womzimba angakhetha ukusebenzisa amasu ahlukene wezokwelapha njengengxenye yokuvuselelwa kwakho. Iqhwa lingasetshenziselwa ukulawula ukuvuvukala ngesikhathi sokuqala, noma esiyinkimbinkimbi, sokulimala kwakho. Ukushisa kungasetshenziselwa ukwandisa ukugeleza kwegazi endaweni emelekile nokusiza ukuthuthukisa ukuqina kwezintambo ezilimazayo.
Ngezinye izikhathi, izindlela zokwelapha ezifana ne- ultrasound zingasetshenziswa ukunikeza ukushisa okujulile endaweni yokulimala. Ukuvuselela kagesi njenge- TENS kungasetshenziswa futhi ukulawula ubuhlungu. Isixwayiso kufanele sisetshenziswe lapho siphathwa ngalezi zindlela. Ucwaningo oluningi lubonisa ukuthi ukwelashwa okungafani ne-ultrasound noma i-TENS kunikeze inzuzo encane ekuphulukiseni komzimba jikelele. Qinisekisa ukuthi ukhuluma nodokotela wakho womzimba ukuze uqonde ukulinganisa ngemuva kokusebenzisa lezo zonyango, futhi qinisekisa ukuthi nawe uhlanganyele ekuvuseleleni kwakho.
Uma isisindo sakho se-hamstring noma i-tendon seqothuliwe kancane, izicubu ezibomvu kungenzeka zenzeke ngaphezu kwesayithi lokulimala.
Umhlinzeki wakho womzimba angasebenzisa ubuhlungu besisindo kanye nokugqugquzela ukusiza ukulungisa izicubu ezibomvu futhi kuthuthukise ukuqina kwesisindo esikhungweni se-hamstring. Ubuningi obugcwele obudwengula nge-tendon hamstring kungadinga ukuhlinzekwa ukulungisa. Uma uke wahlinzwa, ubuhlungu besisindo somzimba bungasetshenziselwa ukuthuthukisa ukuhamba kwe- incision yokuhlinzwa .
Ukuzivocavoca okusebenzayo kuye kwafakazelwa ukusiza ukuthuthukisa amandla kanye nokuguquguquka kwezintambo emva kokulimala. I-hamstring i-stretched stretches ingenziwa, noma ungakwazi ukwelula izintambo ngosizo lomunye umuntu. Ukumiswa kwe-hamstring kuyindlela enye elula yokuthuthukisa ukuguquguquka kwalesi sigaba semisipha.
Ukuzivocavoca amandla kungabandakanya ukuguqa kwamadolo ngenkathi ulele esiswini sakho futhi uhlezi ngamaphethini emadolo ngomshini wokuzivocavoca. Uma ungenawo umshini wokufinyelela, ungasebenzisa ibhande lokuzivocavoca noma ubhuloho eduze kwesikhumba sakho ukuze unikeze ukumelana. Ibhuloho yebhola nge knee flexion futhi kuyindlela enkulu yokuzivocavoca ongayenza ukuze uthuthukise amandla we-hamstrings.
Eminye imishanguzo egxile ebhalansi, ukutholakala kwezinto , kanye ne-plyometrics ingaba nenzuzo ukukusiza ukuthi uphinde uhambisane nokusebenza okujwayelekile emva kokulimala kwe-hamstring. Qinisekisa ukuthi uxhumana nodokotela wakho noma uchwepheshe wezempilo ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca.
I-hamstrings iyinhlangano enkulu yama-muscle ewela ngokuhlangana kwakho kwe-hip kanye namadolo ahlangene futhi kubalulekile emsebenzini ojwayelekile ohlobene nokuhamba nokusebenza. Ukulimala kulezi zinhlanzi kungabangela ubuhlungu obukhulu bendondo, intamo, noma u-hip. Ngokugcina ama-hamstrings aguquguqukayo futhi aqinile, ungase ukwazi ukuphola masinyane ngokulimala komgodla futhi uvimbele izinkinga zesikhathi esizayo ngezintambo zakho.