Ukugijima kuyimidlalo yokufutheka. Kungani kungenjalo singahlukumeza imizimba yethu ngokujeziswa kwamamayela nsuku zonke? Ukulimala kokugijima kuyisenzakalo esibi kepha esijwayelekile kakhulu.
Ukuqonda ukulimala okusebenzayo kuyisihluthulelo sokwelashwa okuphumelelayo. Lapha uzothola izinsiza ezichaza izinkinga ezivamile futhi unikeze ulwazi mayelana nezinhlobo zokwelashwa kokulimala okusebenzayo.
Ukulimala kwe-Hip kanye no-Thigh
- I-Hip Bursitis
Ukuvuvukala kwe-bursa phezu kwe-joint hip, okuthiwa i-trochanteric bursitis, kungabangela ubuhlungu ngokunyakaza kwe-hip. Ukwelashwa kwe-hip bursitis kuvame ukuphumelela, kodwa isimo sinenkinga yokubuya futhi ngezinye izikhathi kuba inkinga ephikisanayo. - I-Snapping Hip Syndrome
I-Snapping syprome ye-hip iyigama elisetshenziselwa ukuchaza izinkinga ezintathu ezihlukene ezihlukene. Okokuqala lapho i-IT band iqhamuka ngaphandle kwethanga. Owesibili kwenzeka lapho i-hip flexor ejulile ihamba phezu kwe-joint hip. Okokugcina, izinyembezi ze-cartilage, noma i-labrum, ezungeze isikhwama se-hip zingabangela ukuzwa okungenayo. - I-Iliotibial Band Syndrome
I-band i-iriotibial iyinhlangano ebanzi, eqinile ehamba kusukela ku-hip kuya kwi-shin; ithola ukuzinza emadolweni futhi ihlanganiswe nemisipha yethanga. I-ITBS ibangelwa lapho ibhendi ivuleka futhi ithenda. - I-Hamstring ekhonjiwe
I-hamstring evunyiwe yingozi yokudlala yezemidlalo, ebonakala ngokujwayelekile kuma-sprinters. I-hamstring evunyiwe yingozi ekusizeni okubizwa ngokuthi i-hamstring strain. Ukunakekelwa kwe-hamstring evunyiwe kubalulekile ukuphola okusheshayo.
- I-Hip Stress Fractures
Ukucindezeleka kwezintambo ze-hip kuvame kakhulu kubadlali abadlala iqhaza emidlalweni ephezulu, njengabagijimi obude. Ukwelashwa kuvame ukuphumelela ngokugwema imisebenzi yethonya.
Ukulimala Knee
- I-Patellofemoral Syndrome
Futhi okuthiwa "i-Runner's Knee," izinkinga ezihlobene ne-patella, noma i-kneecap, zivame kubagijimi. Idolo lomgijimi lingase libheke ukulimala okuvamile okufana ne-chondromalacia, i- patellar tendonitis , noma ubuhlungu bomzimba obukhulu .
- Ukuxhunyaniswa kwe-Kneecap
Izinkinga eziningi ze-kneecap zihlobene nesimo se-kneecap ngaphakathi kwe-groove ekupheleni kwethanga lesenzeni. Ngokuvamile, i-kneecap ingadonselwa ohlangothini lwe-groove, ebizwa ngokuthi i-subluxation, futhi, ngokulimala kanzima i- kneecap ingakwazi ukuhlukana ngokugcwele emgodini. - I-Plica Syndrome
I-Plica syndrome kwenzeka uma kukhona ukucasuka kwebhande lamadolo. Ingxenye yendimbi yehlangothini lamadolo ibonakala kakhulu kwabanye abantu futhi ingafaka okuthiwa i-shelf eshalofini. Uma lezi zicubu zivutha, zingabangela ubuhlungu emadolweni.
Ukulimala komlenze
- Ama-Splints we-Shin
I-Shin splints, njenge knee yomgijimi, igama elichaza isethi yampawu, hhayi ukuxilongwa kwangempela. Ubuhlungu be-Shin ubukhulu bungaba ngenxa yezinkinga ezinemisipha, amathambo, noma okunamathiselwe kwesisipha kuya ethambo. - Ukucindezeleka Ukuhlukana
Ukucindezeleka kwama-hip ngokuvamile kubonakala kumgijimi obude, nakakhulu kakhulu kubesifazane kunamadoda. Lezi zingozi zivame ukubonakala emidlalweni yokukhuthazela enezinkinga zokudla okungenamsoco noma ukuphazamiseka kokudla. - I-Exercise-Induced Compartment Syndrome
I-compartment syndrome eyenziwe ngokuzivocavoca yisimo esibangela ubuhlungu ngaphezu komlenze ngomsebenzi. Iziguli ezine-compartment syndrome ezenzelwe ukuzivocavoca zingadinga ukuhlinzwa, zibize i-fasciotomy, ukuze zikhulule izimpawu zazo.
Ukulimala Kwe-Ankle
- I-Ankle Sprain
I-Ankle sprains yizimele ezivamile abagijimi ababhekana nazo. Ukuqashelwa kanye nokwelashwa kwale nkinga kuzokusiza ukusheshisa ukutakula okuvela ekulimaweni kwegciwane le-ligament. - Achilles Tendonitis
I-tendonitis yama-Achilles yisimo esibuhlungu se-tendon ngemuva kwe-ankle. Uma ingakaphenduliwe, i-Achilles tendonitis ingaholela engozini enkulu yokwehla kwe-tendon ye-Achilles.
Ukulimala Kwezinyawo
- Plantar Fasciitis
I-Plantar fasciitis yisifo sezithende ngenxa yokuvuvukala kwesiguli esinyene sisekelo sozinyawo. I-fascia encane evulekile, evuvukalayo ingabangela ubuhlungu lapho ihamba noma isebenza, futhi iholela ekusungulweni kwesithende.
- Ukuqhathanisa
I-Pronation iyinhlangano ejwayelekile yonyawo ngokusebenzisa umjikelezo we-gait. Uma lesi sinyathelo siba ngokweqile, ukuhamba kwesikhathi kungabangela ezihlukahlukene ngokushintsha imishini evamile yomjikelezo we-gait. Izikebhe zokulawula ukunyakaza kwezinyawo ezingaphezulu zingaba usizo kubaphathi bezinyawo. - U-Arch Pain
Ubuhlungu be-arch yisikhalazo esinyatheliswa ngezinyawo. Ubuhlungu be-Arch, futhi ngezinye izikhathi kuthiwa yi-strain, ngokuvamile kubangelwa ukuvuvukala nokuzwa okuvuthayo ngaphansi komunyawo. Ukwelapha ubuhlungu be-arch ngokuvamile kuqukethe izicathulo eziguquguqukayo nokufaka.
Indlela Yokugwema Ukulimala Kokugijima
Ngenkathi lolu lwazi lungaba lokuqala, abagijimi abaningi, abagijimi bahlanganisa, abahluleki ukuthatha izinyathelo ezifanele ukugwema ukulimala. Ngisho nomdlali ovimbela kakhulu, kungakhathaliseki ukuthi ukulimala okuqhubekayo kungase kwenzeke - kunjalo uhlobo lomdlalo. Ukuthatha izinyathelo ezimbalwa kuzokwehlisa amathuba akho okuthuthukisa inkinga enkulu. Qinisekisa ukugqoka izicathulo ezifanele , ululame kahle, futhi ucabange ukuthi u-crosstraining