Ukusikhipha isisindo kuyindlela evamile esetshenziselwa ukusiza izidakamizwa ezibuhlungu zamashubhu eziye zavela ezinxenyeni ezimele. Kuyindlela yokwelashwa esetshenziselwa ukwelashwa ngokomzimba ngemuva kokuhlinzwa, ukuphuka , noma ukulimala kwezicubu ezinothile njengama- sprains nezinkinga . Ukushisa ngokucwenga kuyaziwa nangokuthi ukukhwabanisa.
Kuyini Izicubu Ezincane?
Kunezimo eziningi emzimbeni lapho izicubu ezinzima zizokhula khona.
Ngemuva kokuhlinzwa, izicubu ezibomvu ziyokhula lapho ukufakwa kokuhlinzwa kukhanda. Uma imisipha kanye namathenda ayenqunywa noma alungiswa, izicubu ezibomvu zizokhula lapho.
Ngemuva kokulimala okunjenge- hamstring noma i-rotator cuff yezinyembezi, izicubu ezibomvu zizokhula emzimbeni njengoba ziphilisa. I-Bony scar tissue, ebizwa ngokuthi i-callus, iyokwakha emathanjeni ngemva kokuphuka. Izicubu zomzimba ngokwayo iyindlela ejwayelekile yomzimba yokuphulukisa izingxenye zomzimba ezilimazayo.
Izicubu ze-Scar zakhiwa ngu-collagen. Ngemva kokulimala, umzimba wakho ubeka phansi i-collagen ezoba izicubu ezivamile eziphilile. Amaseli e-collagen abekwe eduze kwezicubu ezimele ngendlela engahleliwe, futhi lokhu kuholela emathangeni amasha. (I-collagen evamile enempilo ihambelana nezindlela ezithile kanye nezikhombisi-ndlela ezinikeza amandla akho omzimba.)
Ingabe Isisindo Esibukhali Esihlala Phakade?
Izicubu ze-Scar akuyona into ehlala njalo emzimbeni. Ngemuva kokuthi ifomu nokuphulukiswa kwenzekile, ubude buzodinga ukulungiswa kabusha ukuze lubekezelele ukucindezeleka namandla okubhekana nomzimba kulo lonke usuku.
Inqubo yokulungisa ibalulekile ukuqinisekisa ukuthi ukuhamba okuvamile, amandla , nokuhamba kuyabuyiselwa kwezicubu ezimele.
Izinqubo Zokuphathwa Kwezingcingo
Uma usuhlakulele izicubu ezibomvu ngemuva kokulimala noma ukuhlinzeka, udokotela wakho womzimba angenza ukubhuka okubuhlungu emasukeni akhaliwe ukuze usize ngenqubo yokulungisa.
Angase futhi akufundise noma ilungu lomndeni ngendlela efanele yokusika massage.
Qinisekisa ukuthi uhlole nodokotela wakho noma uchwepheshe wezempilo ukuze uqiniseke ukuthi ukuphulukiswa okufanele kwenzekile futhi ukuthi ukubhuka kwezicubu ezibomvu kufanelekile. Ukwehla isisindo esingasindiswa ngokugcwele kungabangela umonakalo emathunjini omzimba asathuthuka angakwazi ukuphuza ukuphulukiswa.
Ngokuvamile, uhlamvu kufanele luvalwe ngokugcwele futhi akukho sikhala sokuqala sokuqala ukusila. Nakulokhu, udokotela wakho kanye nomhlengikazi womzimba kumele ahlole ubuhlungu bakho ngaphambi kokuba aqale ukusila.
Ukubethelwa
Ngokuvamile, inani elincane lokugcoba lisetshenziselwa ukubhula ukubhuka. Lokhu kungaba amafutha omntwana, i-lotion, noma amafutha e-vitamin E. Lokhu kusetshenziselwa ukugcina isibazi nesikhumba siphendule futhi sithobe. Ungasebenzisi amakhemikhali uma unezilonda ezivulekile noma okufakiwe. Lokhu kungaba yindawo lapho ukugcoba-nokutheleleka-kungangena emzimbeni.
I-Cross Friction Massage
Enye indlela ephumelelayo yokusika massage ibizwa ngokuthi ukuqhuma ukuqhuma noma ukuphambana okuphambene. Lokhu kuhilela ukusebenzisa iminwe eyodwa noma emibili ukucubungula uhlamvu lwakho ngendlela ehamba phambili kuya emgqeni wesikhala.
Le nqubo isisiza ukulungisa kabusha isibazi futhi iqinisekise ukuthi ama-collagen fibres of the scar ahambisana kahle.
Ukuphambana okuphambene nomzimba kuvame ukusetshenziselwa ukwelashwa kwe-tendonitis nemisipha ye-muscle noma i-ligament sprains. Le nqubo yenziwa imizuzu emihlanu kuya kweyishumi. Uma uyala ukuba wenze kanjalo, ungase ukwazi ukwenza massage ubuhlungu ngokwakho izikhathi ezimbili kuya kathathu ngosuku.
Ukukhishwa kweMyofascial
Ukukhululwa kwamagciwane (MFR) kuvamise ukusetshenziselwa ukuphatha izicubu ezibomvu kanye nokunamathela okungahambisane nezicubu zomzimba. Le nqubo ihilela ukusebenzisa izandla ukusikhipha isikhumba kanye nezicubu ezingaphansi kwesikhala. Izinyathelo ziyashesha futhi inani lamandla asetshenziswa ngokuvamile lilula. I-PT yakho ingazizwa imingcele yezicubu, okuthiwa i-fascia, ngezindlela ezihlukahlukene futhi isebenza ukuthuthukisa ukunyakaza kulezo zikhombisi-ndlela ezikhawulelwe.
Ukwehlisa
Enye indlela evamile yokusiza izidakamizwa zokulahla i-remodel zilula nokuzivumelanisa nezimo. Lokhu kungasiza ukunciphisa izicubu ezilimazayo nokuthuthukisa ukuhamba kwabo jikelele. Uma uke walimala noma uhlinzekwa, umhlinzeki wakho wezokwelapha kungenzeka ukuba afake kokubili ukubhuka okubuhlungu futhi ahlele ohlelweni lwakho lokuvuselela.
Ukwehlisa izicubu ezibomvu kungaba yinto ebalulekile ohlelweni lwakho lokubuyisela kabusha. Iningi le-PT livumelana ukuthi isikhathi eside, ukwelula imithwalo ephansi kuyadingeka ukuze kusize ngokugcwele izicubu zomzimba.
Ukuphathwa kwe-Scar Emva kokuhlukana
Izicubu ezibomvu esitokisini zibizwa ngokuthi i-callus futhi zikhona amasonto amane kuya kwangu-12 ngemuva kokuhlukana. Uma usuphulile ithambo futhi uqale ukwelashwa ngokomzimba, umelaphi wakho angase ahlaziye izicubu ezithintekayo eduze kwe-callus ukusiza ukubuyisela ukuhamba okuvamile. Uma uke wahlinzwa ukuze ulungise ithambo eliphukile, u-scar massage phezu kwe-incision yakho ingenziwa.
Enye indlela yokuthuthukisa i-callus ukwakheka kwithambo ngukuzivocavoca umzimba. I-Bone ikhula ekuphenduleni ukucindezeleka okubekwa kuso ( umthetho kaWolff ). Umhlinzeki wakho wenyama angakhetha ukuzivocavoca okufanele ukwenze ukuze usize ukuthuthukisa amandla onke amathambo akho ngemuva kokuhlukana. Qinisekisa ukuthi usebenza nodokotela wakho nomhlengikazi wezempilo ukuze uqinisekise ukuthi ukuphuka kwakho kuphulukiswe ngokwanele ukuze uqale ukuzivocavoca.
Kuthatha isikhathi eside kangakanani ukuthutha izicubu?
Kuthatha isikhathi esingakanani ukulungisa kabusha izicubu ezincane? Yebo, wonke umuntu uhlukile futhi uphulukisa ngamazinga ahlukene. Ngokuvamile, kuthatha amasonto ayisithupha kuya kwangu-8 ukulungisa ngokugcwele izicubu ezimele emzimbeni. Mane ukhumbule ukuyithatha kancane futhi unikeze ukucindezeleka okuhle, okude isikhathi eside ukucindezeleka okuncane kumathambo akho omzimba.
Izwi elivela
Izicubu zomzimba zikhula emzimbeni njengempendulo evamile yokulimala. Lokhu ukulimala kungabangelwa ukuphindaphinda, ukuphuka, noma ukuhlinzwa. Ukulawulwa kwezicubu ezibomvu ngokusebenzisa ukushaywa kwebala, ukulula, nokuzivocavoca kubalulekile ukuqinisekisa ukuthi ukulungiswa okusemthethweni kwalokhu kukhishwa futhi ukuhamba nokusebenza okujwayelekile kuyabuyiselwa.
Imithombo:
Cheatham, S. Et al. Ukusebenza kwe-Instrument Assisted Soft Tissue Mobilization: Ukubuyekeza Okuhlelekile. J Can. Chiro, Assoc. 2016 Sep; 60 (3): 200-11.
Hertling, D. Ukuphathwa kwezifo ezijwayelekile zomzimba we-musculoskeletal. (4th ed.). I-Philadelphia: Lippincott Williams & Wilkins
Kisner, C., & Colby, LA Ukuvivinya umzimba: Izisekelo kanye namasu. (I-3 ed.). I-Philadelphia: FA Davis.