Uma ulandela izitayela embonini yempilo nganoma iyiphi indlela, kungenzeka ukuthi uzwe nge-foam rolling. Lezi zinsuku, ukukhipha izicubu ezinzima, ezilinganiselwe nge-roller roller konke kuyindlela yokwenza imali yokwandisa uhla lwakho oluhlangene lokunyakaza kanye nokubuyiselwa ekuhluphekeni kokuhamba ngemva kokusebenza.
Futhi kuyindlela ethandwayo yokubhekana nobuhlungu be-myofascial, amaphuzu amakhulu okuqala .
Isizinda sokuxilonga abahlinzeki bezokwelapha kanye nabaningi emisebenzini yezokwelapha ngokomzimba, ubuhlungu be-myofascial ngokuvamile buhlotshaniswa nokuma okuncane, nakuba kungase kube ngenxa yokulimala.
Isici se-quintessential se-trigger iphuzu ubuhlungu obudlulisiwe. Ngamanye amazwi, ngenkathi iphoyinti eliyinkimbinkimbi liwu-nodule olunzima elingase lizwakale endaweni eyodwa, ngokuvamile kubangela iphethini elithembekile, eliphindaphindiwe lobuhlungu kwenye indawo. Yilokho ukukhiqiza okuvumela ezinye izinhlobo ze-therapists nodokotela ukuba ziqonde ngqo uma zikhomba futhi zilapha amaphuzu okuqala.
Naphezu kokuthiwa yi-quasi-therapy yezinto ezinjalo, ukuqhuma ukuqhuma kwesikhumba kuye kwaba yinkinga yocwaningo oluncane lwezokwelapha. Futhi ngisho nezifundo ezimbalwa zenziwe ngendlela le nqubo ingasetshenziswa ngayo ukunciphisa noma ukuqeda ubuhlungu obuphansi emuva. Ngokufanayo, abantu abaningi bathi bayathola impumuzo ngenxa yezinhlungu zabo eziphansi emuva kokusebenzisa i-roller foam ukuze basebenze phezu kwe-fascia yabo.
Kuyini I-Foam I-Rolling ne-Fascia?
Ukweqa i-Foam uhlobo olulodwa lweqembu elikhudlwana lamasu eyaziwa ngokuthi ukukhululwa kwe-self-myofascial, noma i-SMR. I-SMR yinoma iyiphi inqubo ongayenza eyedwa eyakuvumela ukuba uthinte ngokuthe xaxa i-fascia, ngokuvamile ngokunyathelisa ngokucophelela futhi / noma ngobumnene ukudonsa, ukudonsa, noma ukufaka uhlobo lwendlela.
Futhi uma uzibuza ukuthi yikuphi okuthakazelisayo, kuyisishukela esinjenge-nets-like ehlanganisa imisipha, ama-muscle fibers, kanye nesistimu yonke ye-musculoskeletal.
Okungenani inkolelo eyodwa ibonisa ukuthi uma ama-fascia fibers ehlanganiswa, lokhu kuhlanganisa noma yisiphi isakhiwo esivela ngaphakathi. Ngamanye amazwi, ngokusho kwale mbono, uma ucabanga ukuthi unemisipha ejulile, cabanga futhi. Kungenzeka ukuthi ukukhishwa kwakho okufakiwe kuyathinta imisipha yakho.
Kodwa uhlelo lwe-fascial alugcini nje ukumboza imisipha. Izintambo zalo zihamba zonke izimpande futhi zimboze futhi zizungeza cishe zonke izici zomzimba; lokhu kufinyeleleka okukhulu kuvumela ukuthi i-fascia ingathonya imisipha nje kuphela, kodwa izitho zakho nesistimu yezinzwa, futhi.
Futhi kunamandla; buza cishe noma yisiphi isisebenzi somzimba esiphezulu ukuthi yini ekhethekile kakhulu mayelana ne-fascia, futhi kungenzeka ukuthi iphendule ukuthi inikeza umzimba ngokuthembeka kwayo, ukwengeza uma ususile konke kusuka emzimbeni ophilayo ngaphandle kwe-fasc system, umzimba uzokwazi ukuma up futhi ugcine ifomu layo.
I-Foam rolling iyona uhlobo olwazi kahle kakhulu lwe-SMR. Ezinye izinhlobo zihlanganisa izindlela zokuzihlaziya ezihloselwe ukubhekana ne-fascia futhi besebenzisa ibhola legalufu noma ibhola le-tennis ukuze uthole amaphuzu okuqala kanye nezindawo ezinkulu zokuzihlanganisa.
Ngokusho kweNational Academy of Sport Medicine, (NASM) amabhola ezemithi kanye nama rollers aphethe ngesandla afanelekile. I-NASM iyanezela ukuthi ama-roller roller afika ngobukhulu obuhlukahlukene nobukhulu obukhulu, okungenza ukwazi ukulungisa ingcindezi nezimo ezihlobene, ukuze imizamo yakho yokuqhuma i-foam ihlangabezane nezicubu zakho ngqo lapho ikhona khona.
Ukwenza Izinguquko Ezinhle Fascia Nge-Foam Rolling
Njengoba unikezwe konke lokhu, ungase uqonde ukuguqulwa kobuciko kanye namanye amasu we-SMR njengezindlela zokwenza izinguquko ezinhle ku-fascia, ukukhipha ama-kinks kanye ne-glitches ezakhela khona (ngakho-ke lokho kunciphisa ukunyakaza kwakho noma kubangele ubuhlungu obuhlobene nobuhlungu obuhlobene nezicubu .) Abantu abaningi babhekisela emiphumeleni enjengokukhululwa, kodwa ngokwezesayensi ephendulwayo, ijaji lisabonisana.
Ngesikhathi ukufakazela ukuthi ukuqhuma kobuciko bezinyosi kukhishwa izinkampani ezithintekayo (kunokuba zisetshenziswe kakhulu, kodwa mhlawumbe izinto ezinembile ezinjengokubona izinga lokushisa nokuguqulwa kwintandokazi) kuye kwabacwaningi bezokwelapha abadlulile kakhulu, yilokho okuchazwa khona ngabasebenzi basebenzi abacabanga phambili ukubeka abantu ngokuvumelana nezindlela zokuzinakekela ezingokoqobo.
Abanye abacwaningi bezinhlungu baye bafika ngisho nokuthi ukukhulula izinhlobo ezithile zezinto ezithakazelisayo, okungenani ngesikhathi kanye nesikhathi sokuqina kwesimiso esivamile sokuqhuma isikhumba, akunakwenzeka. Lokhu kubangelwa ukuqina okukhulu ngokweqile kwezicubu, bathi. Kodwa ubunzima buxhomeke lapho uqhube khona ukuqhuma. Isibonelo, ibhendi yakho e-aliotibial, ehlangothini lwethanga lakho, ilukhuni kakhulu futhi inzima, futhi kunzima, uma kungenakwenzeka "ukuguqulwa" okungenani, ukuhlola okulodwa, okuhambisana nokukhululwa kwesikhathi.
Lokho kusho ukuthi i-fascia ivela ezinhlobonhlobo ezinzima, futhi ingaba yinkimbinkimbi ezindaweni, ngakho-ke kungenzeka ukuthi kungenzeka "ukukhulula" lolu hlobo lwezintambo zokubambisana, amaphuzu okuqala kanye ne "glitches."
Abanye abacwaningi, njengoSanjana, et. i-al., oshicilele ucwaningo emagazini ka-January 2017 we- Journal of Bodywork and Movement Therapy , ugxile ekuboneni izinguquko ezinhle ezenzeka ku-fascia elandela ukuqhuma kobuciko. Ithimba le-Sanjana lihlolisise i- thoracolumbar fascia (okuyiyona ndawo enkulu, ebanzi yezindawo ezincane ezisezindaweni zakho eziphansi nasezindaweni ezingemuva) ku-22 abaqhubi bezintambo zokuqhuma izicucu . Ngokucacile, abacwaningi bathola ukuthi ukuqina komgogodla kunciphile emva kokuqedwa kwe-foam sessions. Baphinde bathola ukuthi ukuguquguquka (ukuhamba kwesimo) kwanda, ngenkathi ubuhlungu benciphisa kubahlanganyeli.
Ukuthutha, Ukulimala, Fascia & Foam Rolling
Ukunyakaza okubi nokunyakaza okungalingani noma okwenziwe kahle kungabangela ukulimala, futhi lokhu kubangela impendulo yokuphulukiswa . Le mpendulo yokuphulukisa iqala ngokuvuvukala, okungase kuqhubekele ekusikeni kwe-muscle kanye nokuthuthukiswa kokunamathela (okungukuthi, amaphuzu okuqala noma amafindo). Ukunamathela kuyingxenye yalo mjikelezo ojwayelekile wokuphulukisa; ngoba zakha inetha le-fascial, elinemizwa, ngakho-ke kungabangela ubuhlungu obukhulunywe esikhulume ngakho ngenhla.
Kanye nokubangela ubuhlungu obubhekiswe kulo, ukunamathela kunganciphisa ukuqina kwezithambo zakho ezithambile-hhayi lokho okufunayo uma uhla olugcwele lokunyakaza nokuguga okuhle ngumgomo wakho. Futhi njengokungathi ukunamathela kwakungeyona inselele ngokwanele, uma ungawaphuli, i-NASM ithi, imiphumela yabo ku-fascia ingaba yunaphakade. I-NASM iphakamisa i-SMR, futhi ngokuqinisekile i-foam iqhuma umsebenzi, ithi lezi zindlela zingakusiza ukunciphisa ukunamathela kanye nokubuyisela ukusebenza okuhle kwemisipha.
Ukuguqulwa kwe-foam kungasiza futhi ukukhulula umsizi owakhiwe yi-fascia, kusho iNASM. Lokhu kungenxa yezincomo ezincane zemithi ezihlala emisipha. Lezi zitholampilo zenzelwe ukuzwa futhi ziphendule ukungezwani kwemisipha eyedlulele. Ukusebenzisa i-roller foam kungafaka ingcindezi enkulu kulowo mtholampilo we-nerve ukuthi ulethwa endaweni lapho "inokwanele khona" futhi isho umsizi ukuphumula.
Kodwa lokhu akukwenzanga ukuthunga ukuqhuma umdlalo okweqile. I-NASM iluleka ukulayisha isisindo sakho ku-roller yakho ye-foam kancane, nge-drag drag, bese uyigcina lapho okwesikhashana. Uma uphuthuma ngokushesha, bathi, ungase uzizwe okuthile, kodwa awukwenzi ukukhululwa kwe-myofascial.
Kuthiwani Ngokusebenzisa I-Roller Foam Emuva Wami?
Ngemuva kokubukeza imininingwane yangasemuva ngenhla, ungase ucabange ukuthi ukuqhuma iziqhumane ezungeze umgogodla wakho kuyisihluthulelo sokunciphisa ubuhlungu obuya emuva. Kodwa iqiniso liwukuthi, ukuqeqeshwa okunamandla kakhulu kanye nokwelapha abaqeqeshiwe ngokuncoma ngokusetshenziswa okuqondile kwamadivayisi we-SMR ngemuva.
Kunezizathu eziningi zalokhu, hhayi okungenani okudingeka ukuthi ulawule ukunyakaza nokubekwa kwedivayisi ye-SMR. Ama-roller foam angaba mkhulu, futhi ahamba, kodwa lokho okudingayo ngempela ukuthola "indawo" efanele futhi uhlale kuso isikhathi esithile. Uma ithuluzi lakho lokwelapha liqhubekela phambili, cishe uzosebenzisa ukungezwani kwemisipha engaphezu kokuyilawula futhi lokhu kungenza okubi kakhulu kunokuhle.
Esinye isizathu sokugwema ukusebenzisa i-roller yakho ye-foam ngqo ngemuva kwakho ukuhamba kwezinso ezibaluleke kakhulu nesibindi. Ngesikhathi imisipha ingahlinzeka kancane, lezi zitho azitholi ukuvikelwa okuningi emathanjeni akho ngendlela inhliziyo yakho namaphaphu ahlala ngayo ngaphakathi kwenzalo yakho. Ukusebenza ngokungaqondile kungakusiza ukuhlonipha ukukhubazeka kwezitho zakho ekulimazeni.
Esikhundleni sokubheja emuva, i-NASM ithi, kungcono ukubhekana nobuhlungu bomgogodla emlonyeni wakho .
Ngenxa yokuthi imisipha ye-hip ixhuma esikhwameni futhi isikhumba sihlangana nomgogodla, lezi zinyumba zamandla zinezimpikiswano eziningi kokubili ukubeka isikhala somzimba kanye nomgogodla; lokhu, kungathi kungathinta amazinga wezinkinga kanye nenani lemingcele yezintandokazi onayo emathanjeni athambile emhlane wakho. Ngaphezu kwalokho, ukuthola i-roller foam ngakwesokudla "indawo" nokuyigcina lapho kuvele kube lula ukufezekisa futhi uma i-roller ingaphansi kwamathanga akho noma izintambo kunokuthi ingaphansi kwempuphu yakho.
I-Foam Rolling ye-Relief Pain Pain Relief: Ukuqapha
Ngaphambi kokuba uzithathele ukuphulukisa ubuhlungu bakho be-back emuva nge-foam rolling, qiniseka ukuthi ufanisa ukwelashwa kwenkinga.
Esikhathini esiningi, ubuhlungu be-back buhlobene nemisipha yakho nokuma, kodwa ngezinye izikhathi kuyingozi kunalokho. Yenza konke okusemandleni akho ukuqinisekisa ukuthi ubuhlungu bakho emuva abukona ngenxa yokucindezeleka kwesisindo. Uma uzwa ubuhlungu, ubuthakathaka, ukuphazamiseka, kanye / noma izinzwa zikagesi eziwela phansi umlenze owodwa (lokho abantu abaningi ababiza ngokuthi i-sciatica) kungcono ukubonisana nodokotela wakho noma uchwepheshe wezempilo ngaphambi kokuqhubeka.
Futhi unomunye uhlobo lwezinkinga zezokwelapha, kungakhathaliseki ukuthi kuhlobene nomgogodla noma cha, kungenye isizathu sokuthola imvume evela kudokotela wakho wezokwelapha ngaphambi kokuzama ukuguqulwa kwe-foam. Ezinye izimo ezingase zingaziboleki kulo msebenzi othile zibandakanya ukungaqiniseki komgogodla , isibonelo, i-spondylolisthesis, kanye / noma izifo ezixhumene nezicubu. Ukukhuluma nodokotela wakho ngaphambi kokuqala ukuguqulwa kwe-foam kungakusiza ukhethe uhlelo lokuzinakekela olulungile kuwe, kungakhathaliseki ukuthi luwubuqhoqhoza ukufaka ibhande lakho elingenalutho, amathole akho kanye nemisipha ye-quadriceps, noma umzimba wakho wonke.
> Imithombo:
> Chaudhry, H., i-Three-dimensional mathematical model for deformation of fasciae womuntu ekwelapheni kwemithi. J Am Osteopath Assoc. Aug 2008. https://www.ncbi.nlm.nih.gov/pubmed/18723456
> Penney, S., i-Foam Rolling - Ukusebenzisa i-Technique ye-self-myofascial Release. I-NASM. https://www.nasm.org/docs/default-source/pdf/foam-rolling-applying-the-technique-of-self-myofascial-release.pdf?status=Temp&sfvrsn=0.43279164331033826
> I-Sanjana F., Imiphumela ye-MELT endleleni ye-thoracolumbar izicubu ezihlangene: Ucwaningo olugcwele. J Bodyw Mov Ther. Jan 2017 https://www.ncbi.nlm.nih.gov/pubmed/28167175