Ukuphakanyiswa Kwezinyosi Kusetshenziselwa Ukwelashwa Kwemvelo Ngemizimba Yamathole
Ukwenza uhlelo lokuqiniswa kwethole kungaba yingxenye ebalulekile ye-rehab yakho ngemuva kokulimala. Ezinye izimo zingadinga ukuthi usebenze ukuqinisa imisipha yakho yamathole. Lezi zimo zingafaka:
- Ama-tendonitis e-Achilles
- I-Ankle noma inyawo ukuphuka
- I-Ankle Sprain
- Ubuhlungu obukhulu
- Plantar fasciitis
Umhlinzeki wakho womzimba angakubonisa izivivinyo ezithile ozenzile ukuze ugcine izintuthwane zakho ziqinile ukuze usize ukuphatha isimo sakho esithile noma ukuzama ukuvimbela izinkinga ezengeziwe.
Uma unenkinga ehambahamba noma ozwa ubuhlungu emadolweni akho, amathole, noma izinyawo, hlola nodokotela wakho kanye nomhlengikazi womzimba futhi ufunde umzimba ongcono kakhulu wokuqinisa amathole womzimba wakho.
Okwenza Udinga Ukuqinisa Imisipha Yakho
Izinsizi ezimbili zamathole ziyi-gastrocnemius nemisipha yemisipha. Benza ukukhomba izinzwani ngokuhambisa umakalo endaweni ephansi. Liyisiqhema esinamandla semisipha ehlanganisa izinhloko ezimbili zomzimba eziqeda ukudala ithenda le-Achilles esithendeni.
Imisipha yamathole ibalulekile ngesikhathi sokuhamba kanye nemisebenzi ehilela ukugijima nokugxuma. Kwenzeka kakhulu ukulimala kwemisipha. Ngemuva kokulimala, kubalulekile ukuqala ukuqinisa isisulu esithintekayo sezinyane ngokushesha ukuvimbela i-atrophy (ukulahleka kwesisindo somzimba), nokuthuthukisa umsebenzi wakho wonke umkhawulo ophansi.
Izenzo zokuqinisa amathole kufanele zenziwe ngezikhathi ezimbalwa ngesonto ngaphandle uma ngabe omunye ufundiswa udokotela noma uchwepheshe wezempilo.
Kungenziwa njengokwelashwa kokulimala okuthile noma kungenziwa ukusiza ukuvimbela izinkinga ngokuhamba kwakho.
Nazi izindlela ezimbalwa zokuzama ukuthola imisipha yamathole enamandla. Qiniseka ukuhlola nodokotela wakho ngaphambi kokuqala lokhu (noma enye enye) uhlelo lokuzivocavoca.
Izinyosi Ziphakamisa Imisipha Yamathole
I-toe iphakamisa ichaza umsebenzi othile osetshenziselwa ukuqinisa imisipha yamathole.
Ungabenza bahlezi noma bemi.
Ukuphakanyiswa Kwezinyosi: Ekuqaleni, ukuphakanyiswa kwezinzwane kungenziwa endaweni ehlezi. Lokhu kuthatha isisindo esiningi emisipha yesikhumba ngenkathi kuqiniswa, kodwa hhayi kakhulu kangangokuba umsila "awusebenzi". Kuyindlela enhle yokubeka ngokuphepha ukucindezeleka okuncane ngokusebenzisa imisipha yakho emva kokulimala noma ukuhlinzwa.
Yenza izinyathelo ezihlezi ziphakame kanje:
- Hlala esihlalweni ezinamabili izinyawo emhlabathini.
- Phakamisa phansi ngezinzwane, vusa isithende sakho phansi.
- Bamba isikhundla samasekhondi angu-10.
- Phinda izikhathi ezingu-10.
- Ungasebenzisa ukumelana okuncane ngamandla ngokufaka izandla zakho ezitheni zakho bese uhlehlisa kahle.
Ukuphakanyiswa kwezwane kuphakanyisiwe : Lo msebenzi uthuthuke kakhulu kunokuba uhla lwezinyosi uphakamise, njengoba ubeka lonke isisindo somzimba emlenzeni owenziwe.
Yenza kanje:
- Hlala uqonde ezinyaweni zombili.
- Phonsa phansi ngezinzwane zakho uphakamise izithende zombili phansi.
- Bamba lesi sikhundla ngamasekhondi angu-5.
- Phinda izikhathi ezingu-10.
Ungenza lo msebenzi ube inselele ngokwengeziwe ngokwenza umsebenzi ophezu kwesinyathelo. Vele ubeke amabhola ezinyawo zakho ngesinyathelo bese uphakamisa futhi wehlisa phansi. Ukwenza lo msebenzi njengengxenye ye -Alfredson Protocol kungasiza ukuphatha i-Achilles tendonitis ne-tendinosis.
Ungagxila ekusebenziseni kokubili isisu sakho nesisu somzimba ngokuwenza ngamadolo akho ngokuqondile bese uguqa ngamadolo akho. (Ukuguqa ngamadolo kusebenza imisipha yodwa lapho wenza ithole liphakamise ukuzivocavoca.)
Ukuzivocavoca Amanxeba Amanxeba Wokumelana
Kukhona nokuqeqeshwa kwamathole okuqinisa ongakwenza uma unomshini wokumelana. Mane nje ugobe ibhande ngasekupheleni kwezinyawo zakho, bese ucindezela phansi ebhentshini. Bamba isikhundla samasekhondi ambalwa, bese ubuyela kancane esimweni sokuqala. Yenza izikhathi ezingu-10 kuya kwezi-15.