Ukuhlanganiswa kwe-ankle kuyaziwa ngokwemithi njengengxube ye-talocrural. Yakhiwa amathambo amathathu: i-tibia, i-fibula, ne-talus exhaswe yimigudu enamandla. Njengoba ama-ankle asekela isisindo somzimba wonke, ukulimala kwe-ankle kuvamile kakhulu. Unyaka ngamunye, iziguli ezingaba yizigidi ezingu-2 ziphathwa ngokulimala kwe-ankle. Sebenzisa le nsizakalo ukuze ufunde nge-anatomy yama-ankle, ukulimala, nokuvuselelwa.
Anatomy of the Ankle
- Ama-Ligaments of the Ankle Joint : I-Ankle sprains ihlanganisa ukulimala okuvamile kwesikhumba. Uma uye waqinisa umxhwele, ukwazi ukuthi iziphi izakhi ezibandakanyekayo zingasiza ekuqondeni kangcono ukulimala kwakho. Buyekeza isimo sakho semvelo lapha!
Ukulimala Okuvamile
- I-Ankle Sprain : Imiphumela ephikisiwe ye-ankle lapho imigqa yehlanganiso ye-ankle iswelwa uhla lwayo olujwayelekile. Lokhu kubangela izinyembezi ezinzima ezingahluka phakathi kwezimbambo ezincane ukuqedela ukuphazanyiswa komgogodla. Ama-sprains amanengi ayenzeka phakathi nemicimbi yezemidlalo ehlanganisa imisebenzi efana nokugijima, ukujuluka, noma ukuhamba. Izimpawu zokuqala ze-ankle ehlongozwayo zihlanganisa ubuhlungu, ububele bokuthinta, ukuvuvukala, ukulimala, ukungakwazi ukuhamba noma ukuma, nokuqina okuhlangene .
- I-Achilles Tendonitis : I-tendon yama-Achille yi-tendon enkulu esisekugcineni kwesithende. Yakhiwa ngokufakwa komzimba wezinyane phezu kwethambo lesithende. I-tendonitis ye-Achilles iyingozi yokusebenzisa ngokweqile, okwenzeka lapho ukusetshenziswa okuphindaphindiwe kwalesi sithonisi kubangela izinyembezi ezincane kuzo zonke izicubu. Imisebenzi evamile / izimo eziholela kwi-Achilles tendonitis zibandakanya: ukugijima, ukuxuma, imisipha eqinile, nezinyawo ezinzima kakhulu.
- I-arthritis : Yombili i-osteo ne- rheumatoid arthritis ingathinta ukuhlanganiswa kwe-ankle. Nakuba ziyizifo ezihlukile, ngamunye angabangela ukunganaki okukhulu nobuhlungu phakathi nomsebenzi nokuphumula.
- Ukucindezeleka Ukuhlukunyezwa : Ukuphazamiseka kokucindezeleka kungenye uhlobo lokulimala ngokweqile. Kuyenzeka lapho imisipha ikhulile futhi ingakwazi ukukhipha ukushuswa okungeziwe. Ekugcineni, imisipha ekhungathekile idlulisela ukucindezeleka ngokweqile kwithambo eyenza ukuqhuma okuncane. Lokhu kuphazamiseka kuthiwa ukuhlukumeza ukucindezeleka.
Ukuvuselelwa
Ukuphazamiseka kwe-ankle kudinga uhlelo oluphelele lokuvuselela kubandakanya ukuphumula, ukunwetshwa, nokuqinisa ukuze kutholakale ngokugcwele. Isinyathelo ngasinye senza indima ebalulekile ekubuyiseleni umsebenzi ngemuva kokulimala. Funda ukuthi ungabuyisa kanjani isikhumba sakho.
- I-Ankle Aid First : I-RICE iyisiza sokuqala sosizo esetshenziselwa Ukuphumula, Ice, Ukucindezela, Nokuphakama. Yisinyathelo sokuqala sokuthatha ngemuva kokulimala kwe-ankle. Ukuhlanganiswa kwe-RICE kusiza ukunciphisa ukuvuvukala okukwenzeka ngemuva kokulimala okukhulu. Kubalulekile ukukhumbula ukuthi ekuqaleni lokhu ukwelashwa kwenziwa, kuyasebenza nakakhulu.
- I-Ankle Stretching Exercises : Ukwelula kokuqala emva kokulimala kwe-ankle kuyisinyathelo esibalulekile kwinqubo yokuvuselela. Ngesikhathi sokuphumula eside eside okudingekayo emva kokulimala kwe-ankle, imisipha ezungeza ukujoyina ivame ukufutshane futhi ifinyelele. Lokhu kubangela inani elinciphile lezinyathelo ezitholakalayo ezungeze ukujoyina kwe-ankle. Ukuze uvimbele ukulimala okunye, kubalulekile ukuqala ukukhanya kahle kwesikhumba sakho esilimele ngokushesha nje uma kuvunywe udokotela wakho.
- Ukuqeqeshwa kwe-Ankle Ukuqinisa : Izinyosi ezinamandla zibalulekile ukuvimbela kanye nokubuyiselwa emagqumeni e-ankle, ama-strain, nama-fractures. Imisipha enamandla isiza ukuzinzisa isikhumba futhi ivikele imigqa ekulimazeni. Njengoba njalo kufanele uxoxe nodokotela wakho ngaphambi kokuqala noma yimiphi imithwalo yokuzivocavoca.
- Ukulinganisa Ukuzivocavoca : Ukwenza ngcono ibhalansi kanye nokwaziswa okungakusiza kungakusiza ukuba uzinze emzimbeni wakho wezinyosi futhi kukusize ukuvimbela iziqephu zesikhathi esizayo zokulimala kwamagxolo. Ukuzivocavoca umzimba kungabandakanya isimo esisodwa somlenze, ibhodi le- BAPS , noma ukuzivocavoca kwe-T. I-PT yakho ingakubonisa ukuthi yiziphi izindlela zokulinganisela ezihamba kahle ezingeni lakho.
Uma unokulimala kwe-ankle, ukuhlola ngogula wakho womzimba kuwumqondo omuhle. I-PT yakho ingahlola isimo sakho futhi yenza izincomo mayelana nokwelashwa okufanele. Ukuzivocavoca okugxila ekuthuthukiseni izinyathelo zokuhamba, amandla, nokuzinza kungakusiza ukuba ululame futhi ubuyele emisebenzini yakho evamile.
Umthombo:
I-Journal of Training Athletic, Ukuvuselelwa Kwe-Ankle Ngemuva Kokukhubazeka Okumangalisayo Noma Ukukhubazeka Okungapheli, 2002 Oct-Dec; 37 (4): 413-429.