Izinombolo ezikhulayo zabantu bonke ubudala ziye zalalela iseluleko sokusebenza kuzo zonke izinzuzo zezempilo ezizohlinzeka. Kodwa ukulimala kwezemidlalo kungaba yikhokhelo oyikhokhayo, ikakhulukazi uma uyinqobe noma ungaqeqeshi kahle noma uvuselele.
Ngenhlanhla, iningi lokulimala kwezemidlalo lingelashwa kahle, futhi iningi labantu abahluphekile lingabuyela ezingeni eligculisayo lomsebenzi ngemuva kokulimala. Ngcono nakakhulu, ukulimala okuningi kwezemidlalo kungavinjelwa uma uthatha izinyathelo ezifanele zokuqapha.
Amanye ukulimala kwezemidlalo kubangelwa izingozi; abanye kufanele ngenxa yokuthi:
- imikhuba yokuqeqeshwa empofu
- imishini engafanele
- ukuntuleka kwesimo
- i-warmup enganele futhi ilula
Kuyini Ukulimala Kwezemidlalo?
Igama elithi ukulimala kwezemidlalo, ngomqondo obanzi, libhekisela ezinhlobonhlobo zokulimala okuvame ukwenzeka phakathi nemidlalo noma ukuzivocavoca.
Nakuba cishe noma iyiphi ingxenye yomzimba wakho ingalimaza ngesikhathi sezemidlalo noma ngokuzivocavoca, leli gama livame ukugcinwa ukulimala okubandakanya uhlelo lwe-musculoskeletal , oluhlanganisa izicubu, amathambo nezicubu ezihambisana ne-cartilage. Ukulimala okubuhlungu nokulimala kwentambo yomgogodla kungavamile phakathi nemidlalo noma ukuzivocavoca.
Izinhlobo Ezijwayelekile Zokulimala Kwezemidlalo
- ama-muscle sprains kanye nezinkinga
- izinyembezi zemigqa ehlangene ndawonye
- izinyembezi zezintambo ezisekela amalunga futhi zivumele ukuba zihambe
- ahlukanise amalunga
- amathambo aphukile, kuhlanganise nama-vertebrae
Ukulimala Kwenyama Emidlalo Nokuzivocavoca
Ngenxa yesakhiwo sayo esiyinkimbinkimbi kanye nesisindo sokuthwala isisindo, idolo lihlangene ngokulimala kakhulu. Unyaka ngamunye, abantu abangaphezu kwezigidi ezingu-5.5 bavakashela odokotela bama-orthopedic ngezinkinga zamadolo.
Ukulimala kanzima kungabuka komnene kuya kobuhlungu. Ezinye zezinkinga ezinzima kakhulu kodwa ezibuhlungu kodwa ezibuhlungu futhi ezisebenzayo, izinkinga zamadolo ziyi:
- idolo lomgijimi (ubuhlungu noma isisindo esiseduze noma ngaphansi kwesigqoko semadolo ngaphambili noma eceleni kwamadolo)
- i-liotibial band syndrome (ubuhlungu ohlangothini olungaphandle lwamadolo)
- i-tendinitis , ebizwa nangokuthi i-tendinosis (ekhonjiswe ukuwohloka ngaphakathi kwethenda, ngokuvamile lapho ijoyina khona ithambo)
Ukulimala Okukhulu Knee
Ukulimala kakhudlwana kuhlanganisa ukulimala kwamathambo noma ukulimala ku-cartilage noma izigulane. Kunezinhlobo ezimbili ze-cartilage emadolweni. Enye i-meniscus, i-disc-shaped disc eyenza ukushaqeka phakathi kwethanga (femur) kanye namathambo emilenze ephansi (tibia ne-fibula). Enye i-carticlage ye-surface-coating (noma articular). Ihlanganisa ukuphela kwamathambo lapho bahlangana khona, okuvumela ukuba baqhubekele omunye nomunye. Amagciwane amane amakhulu asekela amadolo yi:
- i-anterior cruciate ligament (i-ACL)
- I-poster cruciate ligament (i-PCL)
- i-medial collateral ligament (i-MCL)
- I-latal collateral ligament (LCL)
Isizathu Sokulimala Knee
Ukulimala komzimba kungabangela ukuqhuma noma ukuguqulwa kwamadolo; kusuka ekuthumeni okungalungile ngemuva kokugxuma; noma ekusebenzeni kanzima, kakhulu, noma ngaphandle kwe-warmup efanelekile.
Ukudumaza, ukuhlambalaza nokuhlukunyezwa
Ukulimala, noma ukuphazamiseka kwemisipha, kungabangela ukuwa noma ukuxhumana nomuntu onzima, ucezu lwemishini noma omunye umdlali ngenkathi ehlanganyela ezemidlalo. Ukuphazamiseka uma imiphumela ye-muscle fiber kanye nezicubu ezixhumeneyo zichotshoziwe; Imithwalo yegazi ephukile ingabangela ukubukeka kwe-bluish. Imivimbo eminingi incane, kodwa ezinye zingabangela umonakalo omkhulu kanye nezinkinga.
I-Sprains
I-sprain ilula noma iphule i-ligament, i-band of tiscues ezihlangene ezijoyina ukuphela kwethambo elilodwa nelinye. Ama-sprains abangelwa ukuhlukunyezwa okufana nokuwa noma ukushaya emzimbeni odonsa ukujoyina okuhlangene futhi, esimweni esibi kunazo zonke, uphula imigqa esekelayo. Ama-sprains angahle avela ku-degree lokuqala (ligament elincane) kuze kube sezingeni lesithathu (izinyembezi eziphelele). Izindawo zomzimba ezisengozini kakhulu yokuhlunga ziyi:
- amaqabunga
- amadolo
- ama-wrists
Izimpawu ze-sprain zibandakanya izilinganiso ezihlukahlukene zethando noma ubuhlungu; ukulimaza; ukuvuvukala; ukuvuvukala; ukuhluleka ukuhambisa isitho noma ukujoyina; noma ukuhlanganiswa okuhlangene, ukuxoshwa, noma ukungazinzi.
Izinkinga
Uhlobo luwuhlukumeza, ukudonsa, noma ukukhipha imisipha noma i-tendon, intambo yezicubu ezixhumene nesiswane. Kulimala okunamandla, okungaxhunyiwe okubangelwa ukugqama noma ukukhishwa ngokweqile. Izimpawu zenkinga zihlanganisa:
- ubuhlungu
- imisipha ye-muscle
- ukulahlekelwa amandla
Ngenkathi kunzima ukutshela umehluko phakathi kwezinhlanzi ezinomsoco nokulinganisela, izinkinga ezinzima ezingaphathwa ngendlela efaneleko zingabangela umonakalo nokulahlekelwa komsebenzi.
Ama-syndromes ekamelo: Okumelana nokuphelelwa yisikhathi okuqhubekayo
Ezingxenyeni eziningi zomzimba, imisipha (kanye nemisipha nemithambo yegazi egijima eceleni kwayo futhi ihamba nayo) ihlanganiswe "egumbini" elenziwe yimbumbulu enzima okuthiwa i-fascia. Lapho imisipha ivuvukala, ingagcwalisa igumbi ukuze ibe namandla, ibangele ukuphazamiseka kwemizwa nemithambo yegazi kanye nomonakalo emisipha ngokwabo. Isimo esibangela ubuhlungu sibhekwa ngokuthi yi-compartment syndrome.
I-Acute Compartment Syndrome
I-compartment syndrome ingabangelwa ukulimala okukodwa ngesikhathi esisodwa (i-acute compartment syndrome), njenge:
- kusuka ethempheni eliphukile
- kusuka ekukhuni kanzima kuya ethangeni
- ngokushaya okunamandla okuphindaphindiwe (kuye ngokuthi umdlalo)
I-Chronic Exertional Compartment Syndrome
I-compartment syndrome ingase ibangelwe nokusetshenziswa ngokweqile (i- chronic exertional compartment syndrome ), okungenzeka kwenzeke, isibonelo, ekusebenzeni kude.
Ama-Splints we-Shin
Ngesikhathi igama elithi "splin splints" lisetshenziselwa kabanzi ukuchaza noma yiluphi uhlobo lobuhlungu bomlenze oluhlotshaniswa nokuzivocavoca, leli gama libhekisela ebuhlungu phakathi kwe-tibia noma i-bone bone, ithambo elikhulu elingaphambi komlenze ophansi. Lolu buhlungu lungenzeka ngaphambili ngaphandle kwengxenyana engezansi, kufaka phakathi:
- unyawo nezinyawo (ama-shin anterior splints)
- ingxenyeni yangaphakathi yethambo lapho ihlangana khona nemisipha yamathole (ama-spin shin splints)
Izingozi Zezingozi Zama-Shin Splints
Ukuqhaqha kwe-Shin kubonakala ngokuyinhloko kubagijimi, ikakhulukazi labo abaqala uhlelo olusebenzayo. Izingozi zezingqimba ze-shin zihlanganisa:
- ukusetshenziswa kabi noma okungalungile komlenze ophansi
- ukwelula okungalungile, ukufudumala, noma ukuzivocavoca
- ukuphrinta; egijima noma eqa ngezindawo ezinzima
- egijima ezicathulweni ezingenayo ukwesekwa okwanele
Lokhu kulimala kuvame ukuhlotshaniswa nezinyawo eziphambene (eziphambili).
Ama-Achilles Tendon Ukulimala
Ukwehlisa, ukukhala noma ukucasula ku-tendon ukuxhuma umsila wenkonyane ngemuva kwesithende, ukulimala kwe-Achilles kungase kube ngokuzumayo nokuhlukumezeka kangangokuthi beyaziwa ukuthi behlisa phansi ukushaja abadlali bebhola bezobuchwepheshe ngemfashini eshaqisayo.
I-Tendinitis
Isizathu esivamile kakhulu se- Achilles izinyembezi izinyembezi kuyinkinga ebizwa ngokuthi i-tendinitis, isimo esibucayi esibangelwa ukuguga noma ukusebenzisa ngokweqile. Uma ithoni libuthakathaka, ukuhlukumezeka kungabangela ukuba kuphume.
Achilles Tendon Ukuvimbela Ukulimala
Ukulimala kwamathononi ama-Achilles kuvamile kubantu abaneminyaka eyiphakathi "abanamaviki eviki" abangenasipiliyoni abangase bangasisebenzisi njalo noma bathathe isikhathi sokwelula kahle ngaphambi komsebenzi. Phakathi kwabagijimi bezobuchwepheshe, ukulimala okuningi kwe-Achilles kubonakala sengathi kwenzeka ngesivinini esheshayo, ezemidlalo egijima njengebhola lebholabhasi, futhi cishe njalo kuqeda ukuncintisana komdlalo kumdlali.
I-Bone Fractures: Ama-Fractures ayenzima ngokubhekene nokucindezeleka kwama-Fractures
Ukuphuka kuyisiphuzo esitheni esingaba khona ngenxa yokulimala okusheshayo, okukodwa ngesikhathi esiswini (ukuhlukunyezwa okukhulu) noma ekucindezelekeni okuphindaphindiwe kuya ethambo ngokuhamba kwesikhathi (ukucindezeleka kokuphuka).
Ama-Fractures ayenayo
Ukuhlukana okunamandla kungaba lula (ikhefu elihlanzekile elinomonakalo omncane kumathisamu azungezile) noma i-compound (ikhefu lapho ithambo lihlaba khona isikhumba ngomonakalo omncane kumathisamu azungezile). Iningi lezinsalela ezinzima yizimo eziphuthumayo. Lowo ophula isikhumba kuyingozi kakhulu ngoba kukhona ingozi enkulu yokutheleleka.
Ukucindezeleka Ukuhlukana
Ukucindezeleka ukuhlukumeza kwenzeka kakhulu ezinyaweni nasemilenzeni futhi kuvamile ezemidlalo ezidinga umthelela wokuphindaphindiwe, ezemidlalo egijima / ejubane njenge-gymnastics noma ithrekhi nensimu. Ukugijima kudala amandla amabili noma amathathu ngesisindo somzimba emzimbeni ezansi. Uphawu oluvame kakhulu lokuhlukumeza ukucindezeleka lubuhlungu esakhiweni esibucayi ngesenzo esithwala isisindo. Ukuthambekela nokuvuvukala kuvame ukuhambisana nobuhlungu.
Ukuhlukaniswa: Ukuhlukaniswa Okuhlangene Okuvamile
Lapho amathambo amabili ahlangana ndawonye ukuze enze ihlangene ahlukaniswe, ukuhlanganiswa kuchazwa njengokususwa. Imidlalo yokuxhumana njengobhola bebhola lebholabhadi, kanye nemidlalo ethintekayo kakhulu nemidlalo engabangela ukwelula ngokweqile noma ukuwa, kubangele iningi lokushiya.
Ukuthunyelwa Kufuna Ukwelashwa Kwezokwelapha
Ukuhlangana okuhlangene yisimo esiphuthumayo esidinga ukwelashwa. Amalunga amanengi okumele ahlukaniswe amanye amalunga. Ngaphandle kwalezi zingxube, ukuxhunyaniswa okuhlanganyelwe kakhulu yi-shoulder. Ukuthuthwa kwamadolo, izintambo , nezinwele akuvamile.
Ukulimala Okubangela Ukulimala Nokulimala Kwezinsipho
Ukulimala kobuchopho obuhlungu (TBI) kwenzeka lapho ukuhlaselwa ngokomzimba ngokuzumayo ekhanda kubangela ukulimala ebuchosheni. Ukulimala okuvaliwe kwenzeka lapho ikhanda lishaya ngokuzumayo futhi lishaya ngento, kodwa into ayifuni phakathi kwe-skull. Ukulimala okudlulayo kwenzeka lapho into ehlaba i-skull iphinde ingene izicubu zobuchopho. Izinhlobo eziningana zokulimala okulimazayo zingathinta ikhanda nobuchopho.
- Ukuphuka kwekhanda kwenzeka uma ithambo le-skull liqhekeka noma liphuka.
- Ukuphuka kwe-skull ecindezelekile kwenzeka lapho izingcezu ze-skull ephukile zingena ezicubu zobuchopho. Lokhu kungabangela ukulimaza kwezicubu zobuchopho, okubizwa ngokuthi ukudideka.
- Ukuphazamiseka kungase kwenzeke ekuphenduleni ukuxoshwa kobuchopho ngaphakathi kwesikhala skull.
Ukulimala komkhumbi omkhulu wegazi ngaphakathi kwekhanda kungabangela i-hematoma noma ukuphuma kwegazi okukhulu noma kuzungeze ubuchopho. Ubunzima be-TBI bungabuka ekunciphiseni okuncane kuya ekugqibeleni kwe-coma noma ngisho nokufa.
Ukulimala Kwentambo Yomgogodla
Ukulimala kwentambo yomgogodla (SCI) kwenzeka lapho umcimbi obangela ukulimala kubangela umonakalo kwamangqamuzana emgodini womgogodla noma ususa amapheshana amantombazane adlulisela umonakalo phezulu nangaphansi kwentambo yomgogodla. Izinhlobo ezivame kakhulu zokulimala komgogodla zihlanganisa:
- ukuphazamiseka (ukulimaza komgogodla)
- ukucindezelwa (okubangelwa ukucindezelwa emthonjeni womgogodla)
Ezinye izinhlobo zokulimala komgogodla zibandakanya ukushisa (ukuhlukanisa noma ukubhubhisa izintambo zesibindi) kanye ne-central cord syndrome (umonakalo othize esifundeni somlomo wesibeletho somgogodla).
Uyini Umehluko Phakathi Kokulimala Okubuhlungu Nokungapheli?
Ukulimala okunzima, njenge- ankle ehlutshiwe , emuva, noma isandla esiphukile , kwenzeka ngokuzumayo ngesikhathi somsebenzi. Izimpawu zokulimala okunzima zihlanganisa:
- ubuhlungu obukhukhumayo, obukhulu
- ukuvuvukala
- ukungakwazi ukubeka isisindo emlenzeni ophansi
- ububele obukhulu kakhulu emlenzeni ongenhla
- ukungakwazi ukuhambisa ukujoyina ngokusebenzisa uhla olugcwele lokunyakaza
- amandla obuthakathaka obukhulu kakhulu
- ukuhlukaniswa okubonakalayo / ukwephulwa kwethambo
Ukulimala Okungapheli
Ukulimala okungapheli ngokuvamile kubangelwa ukuxhaphaza indawo eyodwa yomzimba ngenkathi udlala umdlalo noma usebenzise umzimba isikhathi eside. Izimpawu zokulimala okungapheli zihlanganisa:
- ubuhlungu lapho kwenziwa imisebenzi
- i-ache ephazamisayo lapho ephumula
- ukuvuvukala
Yini Okufanele Ngiyenze Uma Ngihlupheka Ngengozi?
Kungakhathaliseki ukuthi ukulimala kuyinto enzima noma engapheli, asikho isizathu esihle sokuzama "ukubhekana" nobuhlungu bokulimala. Uma unenkinga esuka enhlanganweni ethile noma umsebenzi, STOP! Ukuqhubeka nomsebenzi kubangele ukulimala okuqhubekayo.
Okunye ukulimala kudinga ukunakekelwa okusheshayo, kuyilapho abanye bangase baphatheke.
Nini Ukufuna Ukwelashwa Kwezokwelapha
Kufanele ushayele ucwaningo lwezempilo uma:
- ukulimala kubangela ubuhlungu obukhulu, ukuvuvukala, noma ukuphazamiseka
- awukwazi ukubekezelela isisindo endaweni
- ubuhlungu noma ubuhlungu obukhulu bokulimala okudala kuhambisane nokwanda okungavamile noma ukuhlanganyela okungavamile noma ukungazinzi
Uma ungenayo izimpawu ezingenhla, kungenzeka ukuthi iphephile ukuphatha ukulimala ekhaya, okungenani ekuqaleni. Uma ubuhlungu noma ezinye izimpawu ziba nzima, kungcono ukuhlola nodokotela wakho.
> Umthombo:
> Ukushicilelwa kwe-NIH No. 04-5278