Izinketho zokubuyisa i-Hamstring ekhonjiwe
Ukulimala kwe-Hamstring yizinkinga ezivamile ezithinta ezemidlalo. Umswakama we-hamstring uvela lapho izintambo ze-muscle ze-hamstring muscle ngemuva kwethanga zide kakhulu. Lokhu kungabangela ukuqothula amafayili emisipha. Uma sekutholakale ukulimala, ukwelashwa kufanele kuqale.
Ukwelashwa kwe-hamstring eboshiwe kuvame ukucaciswa ngobukhulu bokulimala.
Ukuphumula isithintelo esithintekayo kuyisihluthulelo sokwelashwa okuphumelelayo. Njengomhlahlandlela ojwayelekile, uma unenkinga yokukhanda, ungenza imisebenzi engenzi ukulimala kwakho kwamuva. Ukuphumula kuze kube yilapho ungezwa ubuhlungu bokunikeza isikhathi somzimba we-hamstring omele ukulimala. Ukuphumula ngokweqile kungase kwandise isikhathi sakho sokutakula.
Lokhu okulandelayo yizokwelapha ezivamile ezisetshenziselwa ukulimala:
- Ukuphumula
Ukuvumela isikhathi sokuba imisipha iphumule isinyathelo sokuqala ekwelapheni ukulimala okuningi. Ukuphumula kuvumela ukuvuvukala ukuphoqa nokuvuvukala ukuhlala phansi. Ukuze uphumule ngokwanele imisipha, ngezinye izikhathi izikhonkwane ziyadingeka ukuze unciphise ukucindezeleka kwemisipha. - Ukwehlisa
Ukwehlisa kungase kuqale ngokushesha ngemuva kokulimala, kodwa akumele kwenziwe ngokufutheka noma ukwelula kungase kukhulise ukulimala. Ukwehlisa kumele kube mnene futhi kungabi buhlungu. Ngokuvamile iseshini noma amabili ngomuthi wokwelashwa kungasiza umgijimi ukuba athuthukise uhlelo lokusula olufanele. Njengoba ukuphulukisa kuyaqhubeka, ukuqina kwesandla kungaphumelela, kodwa akufanele kube nobuhlungu.
- Ukwelashwa Kwemvelo
Ukwelashwa ngokomzimba kungasiza ukuhola umgijimi ngendlela yokwelashwa okufanele. Abantu abaningi bathola impumuzo ngezimpawu ezifana ne-ultrasound, ukuvuselela kagesi, nokusikhipha umzimba. Abadlali abaningi kufanele baqale ukuvivinya umzimba ngokushesha ngangokunokwenzeka. Lezi zinhlobo zokuzivocavoca zingabandakanya imisebenzi emithonya emincane efaka ukuqeqeshwa ngebhayisikili nokuzihlanganisa.
- Ice Ice lokulimala
Faka i-ice ekwenzeni i-hamstring eyalimala esigabeni esiyingozi , bese emva kwemisebenzi. Iqhwa lizosiza ekunciphiseni ukusabela kokuvuvukala nokuvuvukala futhi kungasiza ekugqugquzeni ukugeleza kwegazi endaweni eyalimala. Iqhwa lingabuye libe yindlela yokwelashwa ephumelelayo yokuphulukisa ubuhlungu balezi zinhlobo zemisipha yomzimba. - Izicelo zokushisa
Ngaphambi kwemisebenzi, ukushisa imisipha emele kungasiza ukukhulula izicubu. Ukusebenzisa iphakethe lokushisa emgodleni ngaphambi kokuba usule noma usebenzise umzimba kungasiza ukufudumala imisipha emele. Njengomthetho ojwayelekile, khumbula ukushisa ngaphambi, futhi ngemuva kweqhwa. Iziguli eziningi zithola kunenzuzo ekuphambeni ukwelashwa lapho isisindo sishisa khona, bese sizama futhi ukuzama ukugqugquzela ukugeleza kwegazi ukuya emzimbeni olimale. - Imithi elwa nokuvuvukala
Imithi yokulwa nokuvuvukala (njenge-Aleve, i-Motrin, noma i-Ibuprofen) ingasiza ekunciphiseni ubuhlungu futhi iyanciphisa impendulo yokuvuvukala ekulimazeni.
Ukuhlinzwa okwelapha akudingeki ukuba ukwelashwa kwenzalo. Uma ukulimala kwenzeka ngaphakathi kwengxenyana eyinhloko ye-muscle, cishe ngaso sonke isikhathi kungcono kakhulu ukuphatha lezi zilimazo ezingenalo ukuhlinzwa. Kwezinye izimo lapho ukuxhumeka kwesisu kumathambo kukhishwa, kungase kudingeke ukuthi ukuhlinzekwa kudingeke ukuba kufakwe isisipha endaweni yayo efanele.
Iziguli ezinezimpawu ezibuhlungu kakhulu zobuhlungu kufanele zihlolwe ukuze zithole ukuthi zingazuzisa yini empilweni engavamile. Ngokuvamile i-x-ray itholakala ukuze ihlolwe uma amathambo esusiwe ekunamathiselwe komkhonto, kodwa lokhu akusho ukuthi ukuhlinzwa kuyimithi ephoqelekile.
Imithombo:
I-Noonan TJ, noGarrett WE, "Ukulimala komzimba we-Muscle: ukuxilongwa nokuphathwa" J. Am. I-Acad. I-Ortho. Ukuhlinzwa., Jul 1999; 7: 262 - 269.