Ukuzivocavoca Namasu
Ukudonsa ukulimala ukulimala emisipha ( ukuhlushwa kwemisipha ) wethanga langaphakathi. Imisipha ye-groin, ebizwa ngokuthi i-adductor muscle group, iqukethe imisipha eyisithupha ehlukanisa ibanga elivela ngaphakathi kwezingulube zangaphakathi kuya engxenyeni yangaphakathi ye-femur (ithambo lesithambo). Lezi zinhlanzi zidonsa imilenze ndawonye futhi zisize nezinye izinyathelo zokuhlangana kwe-hip. Imisipha ye-adductor ibalulekile ezinhlobonhlobo eziningi zabadlali abahlanganisa abaphrinta, abagibeli, abadlali bebhola, nabadlali bebhola.
Uma imisipha ihlukumezekile, imisipha iselulele kakhulu. Izingcindezi ezincane ezincane zidonsa imisipha engaphezu kwendwendwe yabo evamile. Izifo ezinzima kakhulu zidabule izintambo ze-muscle, futhi zingabangela ngisho nezinyembezi eziphelele zomzimba. Ngokuvamile, ukuvuthwa kuyinkomba encane yezintambo ezithile zomzimba, kodwa inqwaba yezicubu zomzimba zihlala ziqinile.
Izimpawu ze-Groin Strain
Ukudonsa okunzima kakhulu kungaba buhlungu kakhulu, kuye ngokuthi ukulimala okunzima kangakanani. I-Groin pulls ivame ukufakwa ngendlela elandelayo:
- Ibanga I-Groin Strain: Ukukhathazeka okuncane, kaningi akukho ukukhubazeka. Ngokuvamile akukhawuli umsebenzi.
- I-Grade II Groin Strain: Ukungakhululeki kahle, kunganciphisa ikhono lokwenza imisebenzi efana nokugijima nokugxuma. Kungaba nokuvuvukala nokuzilimaza okulinganayo okuhlobene.
- I-Grade III Groin Strain: Ukulimala okukhulu okungabangela ubuhlungu ngokuhamba. Ngokuvamile iziguli zikhononda nge- muscle spasm , ukuvuvukala, nokulimala okuphawulekayo.
Ukudla okuvame ukuvame ukubonakala kubadlali abadlala iqhaza emidlalweni efana nehockey nebhola. Ukulimala kubonakala sengathi kuhlobene nezici ezihlanganisa amandla we-hip muscle, isimo se-preseason, nokulimala kwangaphambilini. Ngenxa yalokhu, isimo esifanele sibaluleke kakhulu ekuvimbeleni ukulimala kokulimala. Abadlali, ikakhulukazi i-hockey nabadlali bebhola, kufanele bahlanganise ukuqinisa i-adductor, ukuqiniswa kwe-pelvic, kanye nokuzivocavoca okuyisisekelo ekusebenzeni kwabo ukuvimbela ukulimala.
Ukuvuthwa okuvuthwe ngokuvamile kuvame ukuxilongwa. Abagijimi abaningi bayazi ukuthi ukulimala yini ngaphambi kokuba bafune usizo lwezokwelapha. Kodwa-ke, ezinye izimo zingalingisa izimpawu zenkinga yokugula. Isimo esisodwa esasiqashelwa ngaphambilini sibizwa ngokuthi i- hernia yezemidlalo . Ama-hernias ezemidlalo atholakale ezigulini ezitholakale zinezinkinga ezingavamile. I-hernia yezemidlalo yinkinga efana ne- hernia yengqungquthela evamile, futhi ingenxa yokuncipha kwemisipha eyenza udonga lwesisu. Izimpawu ze-hernia yezemidlalo zivame ukufana nalezi zinkinga.
Ezinye izimo ezingase zilingise izimpawu zesifo se-groin zihlanganisa i- osteitis pubis (ukuvuvukala kwethambo le-pubic), izinkinga ezihlangene (ezihlanganisa isifo se-arthritis zakuqala, izinyembezi ze-labral , nezinye izimo), nezinkinga eziphansi ezingezansi ( izinzwa eziphethwe ).
Ukuphatha i-Groin Pull
Uma sekutholakala ukuthi kunenkinga, ungaqala ukwelashwa kokudonsa kwakho. Ngokuvamile, ukwelashwa kungenziwa ngezinyathelo ezithile ezilula. Lokhu kufaka ukuphumula, ukwelula, neminye imithi yomlomo. Ngokuvamile ukwelashwa okunamandla okungavamile kuyadingeka.
Ukulimala okukhulu kungaba ukukhungatheka kwabagijimi kanye namasonto onke amaviki ngokufanayo. Isifiso sokubuyela emsebenzini ogcwele uvame ukuphikisana nesikhathi sokuthola kabusha. Ubude besikhathi esidingekayo ukululama kusukela ekuhlungeni kobuhlungu buzoxhomeka kokubili ngobukhulu bokulimala nokuphulukiswa komuntu olimele. Ukwenza ukwelashwa okufanele kungasiza ukuqinisekisa ukuthi ukuphulukiswa kuyaqhubeka ngokushesha.
Noma kunjalo, kubalulekile ukuvumela umzimba wakho isikhathi ukuthi udinga ukugcwalisa inqubo yokuphulukisa. Ngaphandle kokwenza kanjalo, umgijimi angase abe engozini yokulimala futhi aqale inqubo yokuphulukisa emuva emuva kwesigcawu esisodwa. Ukuba nomthelela womzimba noma umqeqeshi wezemidlalo kusiza ukukuqondisa endleleni yokutakula kungasiza kakhulu.
Uhlose Ukuvimbela Ukulimala: Abakwa-Squatting Adductors Nciphisa
Abagijimi abagcina uhlobo lwe-groin bazofuna ukufaka uhlelo olwehlisiwe njengengxenye yokuvuselelwa kwabo. Ezinye izindlela ezilula zingasiza ekunciphiseni izimpawu zenkinga yokugula. Ngaphezu kwalokho, ukwelula kungase kube yingxenye ewusizo yokuvimbela ukulimala kwe-groin okwenzekayo.
Njengomthetho jikelele, ama-stretches akumele aphumele. Kumelwe kube nokuzwela okuncane kwe-muscle, kodwa lokhu akufanele kube buhlungu.
Ukwelula kokuqala ukulula kwe-adductor:
- I-squat emhlabathini ngomlenze owodwa phambi komzimba wakho.
- Vumela umlenze wakho ohlukile ukuba udlule ngemuva kwakho.
- Gweba imilenze yakho ngokunciphisa ngobumnene emadolweni akho ngaphambili.
Ukunciphisa i-Adductor ehlukile
Lesi sondlo se-adductor senziwa ngenkathi simile.
- Sula umlenze owodwa ohlangothini, ugcine umlenze wakho ngaphansi kwesibindi sakho.
- Bhonqa ngamadolo ngaphansi komzimba wakho ukuze welula imisipha yethanga langaphakathi lomlenze ohlukile.
- Umlenze wakho okhishwe kufanele ube nombono oqondile, futhi kufanele uzizwe ululekile emathangeni angaphakathi.
Butterfly Stretch
I-stretch stretch yenziwe endaweni ehlezi.
- Hlala ngezinyawo zakho kanye namadolo akhohliwe. Hamba izinyawo zakho ngezandla zakho.
- Gwaqa amadolo akho phansi.
- Ungadabuki. Zizwa ululame eduze kwethanga lakho langaphakathi.
Ukunyakaza kwe-Cross-Leg
Ukwelula umlenze wesigwaqo kwenziwa ngenkathi uhlezi.
- Ngesikhathi uhlezi, hamba umlenze owodwa phezu komunye.
- Cindezela emadolweni owela ngaphesheya komzimba ukuvula i-hip.
Lesi sondlo sizogcizelela imisipha yethanga langaphakathi nangaphambi kwethanga.
Izwi elivela
Uma unemibonakaliso yokudonsa okukhulu, kufanele uhlolwe ukwelashwa okufanele. Ezinye izimpawu zenkinga enkulu yokubola zihlanganisa:
- Kunzima ukuhamba
- Ubuhlungu ngenkathi uhlezi noma uphumula
- Ubuhlungu ebusuku
Ukuvuthwa okunzima okudonsa kufanele kuhlolwe ngoba, kwezinye izimo ezingavamile kakhulu zokuqedwa komzimba, ukuhlinzwa kungase kudingekile ukuhlanganisa izimpande eziqhekekile zomsizi. Lokhu akudingeki kakhulu, ngisho nasezigulini ezinokulimala kweBanga III, njengoba lezi ziguli zingase zithole ukwelashwa okungaphumelelanga okuphumelelayo.
Uma ungaqiniseki uma une-pulling groin noma izimpawu zingasheshe zixazulule, kufanele ubonwe udokotela wakho. Njengoba kuchaziwe ngenhla, ezinye izimo zingadideka ngokudonsa, futhi lokhu kufanele kucatshangelwe uma izimpawu zakho zingasombululi.
> Imithombo:
> Suarez JC, Ely EE, Mutnal AB, Figueroa NM, Klika AK, Patel PD, Barsoum WK. "Indlela ephelele yokuhlola ubuhlungu obukhulu" J Am Acad Orthop Surg. 2013 Sep; 21 (9): 558-70.
> Lynch TS, Bedi A, uLarson CM. "Ukulimala kwe-Hip Athletic" J Am Acad Orthop Surg. 2017 Apr; 25 (4): 269-279.