Uhlobo lweHamstring - ukhathalelo lwasemva

Uxinzelelo kuxa isihlunu siba ngaphezulu kwaye silila. Oku kwenzakala kubuhlungu kukwabizwa ngokuba "kukutsala kwemisipha."

Ukuba uthintele umsipha wakho, utsalile enye okanye nangaphezulu kwezihlunu ngasemva komlenze wakho wangaphezulu (ethangeni).

Kukho amanqanaba amathathu okuxinwa kwemisipha:

• IBakala 1 - ubunzima be-muscle okanye ukutsala
• IBakala 2-inyembezi yemisipha
• IBakala 3-gcwalisa izihlunu

Ixesha lokufumana kwakhona lixhomekeke kwinqanaba lokulimala. Ukonzakala okuncinci kwinqanaba lokuqala kunokuphilisa kwiintsuku ezimbalwa, ngelixa ukwenzakala kwebanga lesi-3 kungathatha ixesha elide ukuphilisa okanye kufuna utyando.

Unokulindela ukudumba, ukuthamba, kunye neentlungu emva koxinzelelo lomsipha. Ukuhamba kunokuba kubuhlungu.

Ukukunceda ukuphilisa umsipha wakho, unokufuna:

• Iintonga ukuba awukwazi ukubeka ubunzima emlenzeni wakho
• Ibhandeji ekhethekileyo esongelwe ethangeni lakho (uxinzelelo lwebandage)

Iimpawu, ezinjengentlungu kunye nokukhathazeka, kunokuhlala:

• Iintsuku ezimbini ukuya kwezintlanu zokulimala ku-1
• Ukuya kuthi ga kwiiveki ezimbalwa okanye kwinyanga yokulimala kwebanga lesi-2 okanye lesi-3

Ukuba ukwenzakala kusondele kakhulu kwimpundu okanye emadolweni okanye kukho ukugruzuka okuninzi:

• Kunokuthetha ukuba umsipha wakhutshwa ethanjeni.
• Uya kuthunyelwa kunyango lwezemidlalo okanye ugqirha wamathambo (wamathambo).
• Unokufuna utyando ukuphinda unxibelelanise ithenda yentsimbi.

Landela la manyathelo kwiintsuku zokuqala okanye iiveki ezimbalwa emva kokonzakala:

• Phumla. Yeka nayiphi na imisebenzi yomzimba ebangela iintlungu. Gcina umlenze wakho ngokusemandleni. Ungadinga iintonga xa kufuneka ushukume.
• Umkhenkce. Beka umkhenkce kwimisipha yakho kangangemizuzu engama-20, amaxesha ama-2 ukuya kwayi-3 ngosuku. Sukuyifaka iqhwa ngqo kulusu lwakho.
• Uxinzelelo. I-bandage ye-compression okanye isongelo inokunciphisa ukudumba kunye nokunciphisa iintlungu.
• Ukuphakama. Xa uhleli, gcina umlenze wakho uphakanyisiwe kancinci ukunciphisa ukudumba.

Ngentlungu ungasebenzisa ibuprofen (Advil, Motrin), naproxen (Aleve, Naprosyn), okanye i-acetaminophen (iTylenol). Ungawathenga la mayeza eentlungu kwivenkile.

• Thetha nomboneleli wakho wezempilo ngaphambi kokuba usebenzise la mayeza ukuba unesifo sentliziyo, uxinzelelo lwegazi oluphezulu, isifo sezintso, okanye unezilonda esiswini okanye ukopha ngaphakathi ngaphambili.
• Sukuthatha ngaphezulu kwesixa esinconyelwe kwibhotile okanye ngumboneleli wakho.

Xa iintlungu zakho zinciphile ngokwaneleyo, ungaqala ukolula ukukhanya kunye nokukhanya komzimba. Qinisekisa ukuba umboneleli wakho uyazi.

Yandisa kancinci imisebenzi yakho yomzimba, njengokuhamba. Landela umthambo umboneleli wakho akunike wona. Njengoko umsipha wakho uphilisa kwaye usomelela, unokongeza ukolula ngakumbi kunye nokuzilolonga.

Lumka ungazityhali ngamandla okanye ngokukhawuleza okukhulu. Ukuxinwa kwe-hamstring kunokuphinda kubuye, okanye i-hamstring yakho inokukrazula.

Thetha nomboneleli wakho ngaphambi kokuba ubuyele emsebenzini okanye nayiphi na imisebenzi yomzimba. Ukubuyela kwimisebenzi yesiqhelo kwangoko kakhulu kunokubangela ukuphinda ubuye.

Landela umboneleli wakho 1 ukuya kwiiveki ezi-2 emva kokulimala kwakho. Ngokusekwe kukulimala kwakho, umboneleli wakho unokufuna ukukubona ngaphezulu kwesihlandlo esinye ngexesha lenkqubo yokuphilisa.

Fowunela umnikezeli wakho ukuba:

• Unesiquphe okanye ukurhawuzelela.
• Uyabona ukwanda ngokukhawuleza kwentlungu okanye ukudumba.
• Umonzakalo wakho ubonakala ngathi awuphilisi njengoko bekulindelwe.

Isihlunu esirhuqwayo; Ukuhluza - umsipha

UCianca J, uMimbella P.Ukuxinezeleka. Ku: UFrontera WR, iSilver JK, uRizzo TD Jr, ii-eds. Iimfuno zoNyango loMzimba kunye noVuselelo. Ngomhla we-4. IPhiladelphia, PA: Elsevier; I-2019: isahluko 68.

IHammond KE, idolo leLM. Ukulimala kwe-Hamstring. Ku: Miller MD, Thompson SR, ii-eds. UDeLee, uDrez, kunye neMiller's Orthopedic Sports Medicine. Umhla we-5. IPhiladelphia, PA: Elsevier; 2020: isahluko 86.

Reider B, Davies GJ, Provencher MT. Izihlunu zemisipha malunga nenyonga kunye nethanga. Ku: Reider B, Davies GJ, Provencher MT, ii-eds. Ukunyanga kwamathambo kweembaleki. IPhiladelphia, PA: Elsevier Saunders; 2015: isahluko 24.

ISwitzer JA, iBovard RS, iQuinn RH. Intlango yamathambo. Ku: IAuerbach PS, Cushing TA, Harris NS, ii-eds. Amayeza ase-Auerbach Wilderness. Umhla wesi-7. IPhiladelphia, PA: Elsevier; I-2017: isahluko 22.

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