Izinto Ongayenza Ukugwema Ukwelashwa Okungokwenyama

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Indlela yokuhlala ngaphandle kwe-PT Clinic

Isazi sakho somzimba ngumchwepheshe wokunyakaza okhona kuwe noma nini lapho ukulimala noma ukugula kukuvimbela ukwenza imisebenzi yakho evamile yansuku zonke. I-PT yakho kufanele futhi ikwazi ukukufundisa indlela yokugwema ukulimala noma izinkinga zokuhamba.

Nasi uhlu lwezinyathelo ezinyathelo ngezinyathelo ongazenza ukuze uqhubeke uhamba ngokujwayelekile futhi ungase uzigcine uphume emtholampilo we-PT. Zihlole, futhi uqiniseke ukuthi uvakashela i-PT uma unenkinga yokuhamba komsebenzi.

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Londoloza Isikhathi Esifanele

Ubuhlungu obuphansi emuva , ubuhlungu bezintamo , kanye ne-sciatica yizinye izizathu ezivame kakhulu ongavakashela ochwepheshe bezempilo. Ngokuvamile, ubuhlungu bakho bubonakala buvela ngaphandle futhi kungekho isizathu esicacile. Ochwepheshe abaningi banomuzwa wokuthi ukuhlala okungalungile nokuma okumele kube yimbangela yokubuyiselwa emuva nezinkinga .

Unganciphisa amathuba okuba ubuhlungu obukhulu emuva noma ubuhlungu bentamo ngokufunda ukuthola nokugcina isimo esifanele . Ngokugcina ukuma okuhle, ungakwazi ukukhawulela ukucindezeleka nokucindezeleka emgodini wakho bese uzigcina uphume emtholampilo we-PT.

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Gwema Ukuphakama Okukhulu

Ufuna ukugwema ubuhlungu emuva futhi unciphise isidingo sakho samasevisi anamakhono we-PT ngezinhlungu zangemuva? Funda ukuthi ungaphakamisa kanjani kahle futhi ugweme ukuphakamisa okunzima nokuphindaphindiwe. Ukukhipha izinto ezinzima kubeka ukucindezeleka okungenakuqhathaniswa nokucindezela ngemuva kwakho futhi ama-discs intervertebral akhona lapho.

Gwema ukuphakamisa okunzima, futhi uma kufanele uphakamise, thola umlingani ukukusiza futhi ufunde ukuphakamisa izinto ngokufanele. Lokhu kungakuvikela emuva futhi kukugcine uphume emtholampilo we-PT.

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Jump and Land Ngokufanele Phakathi neMidlalo

Ukulimala okwenyuka, njengamapulangwe ase- anterior cruciate ligament (ACL) noma izinyembezi ezingekho emthethweni, ziyanda emidlalweni yemidlalo yentsha kanye nemidala yabantu abadala. Ngokuvamile, lokhu kulimala kudinga ukulungiswa okuphawulekayo futhi kungadinga ukuhlinzeka ukuphulukisa ngokugcwele.

Enye indlela yokunciphisa ingozi yokulimala ngamadolo ukufunda ukugxuma nokuhlala kahle ngenkathi uhlanganyela ezemidlalo. Uma ugxuma futhi ufika, amadolo akho kufanele abe ngaphansi kwamahlombe akho nakwezinyawo zakho. Amadolo akho ahlushwa ukucindezeleka okweqile kanye nokucindezeleka lapho bebhoboza izibilini ngenkathi besuka bese befika.

Ukufunda ukugxuma nokuhlala kahle kungavimbela ukulimala kwamadolo okwesabekayo futhi kungakusiza ukukude emtholampilo we-rehab.

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Gcina ama-Hips akho aqinile

Ucwaningo oluningi lubonisa ukuthi ukulimala okuvamile okuphansi, okufana namadolo omgijimi noma i- Iliotibial band friction syndrome , kubangelwa ubuthakathaka emisipha yakho ye-hip. Imisipha ethile ebizwa ngokuthi i- gluteus medius inesibopho sokulawula isikhundla somlenze wakho lapho uhamba futhi ugijima .

Ukusebenza ukuze ugcine izinyathelo zakho zibe namandla kungaba yinye indlela yokugwema ukulimala ngokweqile nokuvimbela ubuhlungu bendondo. Lokhu kungasiza ukugcina ubuhlobo bakho ne-PT yakho siqu futhi hhayi ochwepheshe.

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Gwema Umsebenzi Wokuphindaphinda Okuphindaphindiwe

Isizathu esivamile sokuhlukunyezwa kwehlombe kubangelwa ukufakwa kwesigxobo se-Rotator. Izikhundla ezithile zibeka amathoni akho e-Rotator kanye ne-bursa eseduze nabo ngaphansi kwengcindezi enkulu. Isikhundla esinjalo: ukusebenza ngezandla nezingalo zakho phezu kwekhanda.

Ngokunciphisa isikhathi esichitha ukusebenza ngezandla zakho ngaphezulu, ungakwazi ukunciphisa ukucindezeleka emahlombe akho futhi ugweme isidingo sokuvakashela i- PT yakho ngobuhlungu behlombe .

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Ukuzivocavoca Izinsuku Eziningi Zeviki

Akekho ongaphika izinzuzo zokuzivocavoca umzimba njalo. i-American College of Sports Medicine incoma ukuthi abantu basebenzise okungenani imizuzu eyi-150 ngesonto. Lona imizuzu engu-30 ngosuku, izinsuku eziningi zesonto.

Ukuzivocavoca njalo kusiza ukugcina imisipha yakho iqinile futhi inhliziyo yakho namaphaphu isebenza kahle. Ukwehluleka ukuzivocavoca kungabangela ubuhlungu noma kungaholela ezinkingeni zenhliziyo ezidinga ukwelashwa okuphawulekayo kanye nenqubo ende ye- rehab yenhliziyo . Ukuzivocavoca nsuku zonke, futhi ungakwazi ukugwema umtholampilo we-PT.

Okunye ukulimala noma ukugula ngeke kugwenywe, futhi umhlinzeki wakho womzimba ukhona kuwe noma nini lapho unenkinga evimbela ukuhamba kwakho okujwayelekile kokusebenza. I-PT yakho kufanele ibe ngummeli wempilo yakho enhle, futhi kufanele ikufundise izindlela zokuvimbela ukulimala noma izifo ezinganciphisa ukuhamba kwakho. Ukwenza izinto ezifanele nokugwema izinto ezingalungile kungase kube ngokwanele ukukugcina uhamba futhi uzizwa kahle futhi ukugcina uphume emtholampilo we-PT.