Ukubhekana nesisindo esithintekile odongeni lwesisu
Isisu somzimba esiswini, esibizwa nangokuthi isidumbu esiswini esiswini, ukulimala komunye wemisipha yodonga lwesisu. Ukucindezeleka kwemisipha kwenzeka lapho imisipha isule kakhulu kakhulu. Uma lokhu kwenzeka imisindo ye-muscle idiliziwe. Ngokuvamile, uhlobo oluthile lubangela izinyembezi ezincane ngaphakathi kwemisipha, kodwa ngezikhathi ezithile, ngokulimala kanzima, imisipha ingahle ihlukane nokunamathiselwe kwayo.
Imisipha Yamasondo Emathunjini
Udonga lwesisu lenziwe ngamasipha amaningana, kufaka phakathi:
- I-Rectus abdominis iyisisindo ngaphezu kwesisu esisinikeza "ukubukeka okuyisithupha" uma kuthuthukiswa kahle.
- Izibopho zangaphakathi nezangaphandle zimboze nxazonke zomzimba bese usiza ukugoba.
Izimpawu Zezinkinga Zomzimba
Izisu zomzimba zesisu zivame ukubangela ubuhlungu obuseduze endaweni yomzimba osengozini. Kungaba nzima ukuguqula umsizi ngenxa yalolu buhlungu. Esinye isibonakaliso esivamile siyisiphazamisi somzimba we-muscle elimele. Ngokuvamile, ukuvuvukala nokulimala kungabangela ukulimala kwemisipha.
Amabanga Okuqineka
Izisu zomzimba zamathumbu zihanjiswa ngokuvumelana nobuhlungu bokulimala:
- Ibanga I (Elimnene): Ukukhathazeka okuncane, kaningi akukho ukukhubazeka. Ngokuvamile akukhawuli umsebenzi.
- Ibanga lesibili (elilinganiselwe): Ukunganaki okulinganiselwe, kunganciphisa ikhono lokwenza imisebenzi efana ne-crunches noma ukunyakaza okuphazamisayo.
- Ibanga III (Okukhulu): Ukulimala okukhulu okungabangela ubuhlungu ngemisebenzi evamile. Ngokuvamile iziguli zikhononda ngesisindo se-muscle nokulimaza.
Ukwelashwa Kwezinkinga Zomzimba
Ukwelashwa kwesisindo somzimba we-muscle kunzima. Ayikho indlela yokuqhaqha isisu futhi cishe akunakwenzeka ukuphumula ngokugcwele lezi musipha.
Lokho kusho, isinyathelo esibaluleke kakhulu ngemuva kokusekela ukuhlukunyezwa kwesisu somzimba ukuvumela umsizi ukuba uphole phansi ukuze ukuvuvukala kunganciphisa. Ukugwema ukuzivocavoca ukuze uvumele imisipha emele ukuphulukisa kubalulekile. Imisebenzi eyenza ubuhlungu noma ubuhlungu besisu somzimba kufanele futhi kugwenywe.
Ukwelula ngomusa kuyasiza, kodwa akufanele kube buhlungu. Ukwehlisa ngokweqile kungaba yingozi, bese kuphuza inqubo yokuphulukisa. Faka isicelo seqhwa endaweni eyalimala esigabeni esiyingozi (amahora angu-48 okuqala ngemva kokulimala), bese emva kwemisebenzi. Ngaphambi kwemisebenzi, ukushisa okuncane kungasiza ukukhulula imisipha.
Nini Ukufuna Usizo Lwezokwelapha
Uma unesifo sezinkinga ezinkulu zesisu, kufanele uhlolwe ukuphathwa ngendlela efanele. Uma imisebenzi ejwayelekile yansuku zonke njengokuhamba, ukuhlala, noma ukulala iphazanyiswa ngenxa yokulimala kwakho, khona-ke kufanele ube nokulimala okuhlolwe udokotela.
Uma ungaqiniseki uma unesisu esiswini noma izimpawu azikwazi ukuxazulula ngokushesha, kufanele uhlolwe. Odokotela kanye nabahlengikazi bomzimba bangasiza ekukuqondiseni ekwelapheni okungase kusheshise ukutakula. Abanye abantu bathola ukwelashwa okunjenge-ultrasound, ukusikhipha imithi yokwelashwa, kanye nokuzivocavoca okukhethekile ngokukhethekile.
Kumele ubone udokotela wakho ukuthi anqume ukuthi lezi zizofanele yini isimo sakho.
> Umthombo:
> Kudla iJS, iBedi A, Williams PN, iDodson CC, i-Ellenbecker TS, i-Altchek DW, i-Windler G, i-Dines DM. Ukulimala kwe-Tennis: i-epidemiology, i-pathophysiology, kanye nokwelapha. Journal of the American Academy of Orthopedic Surgeons . 2015 Mar; 23 (3): 181-9.