Indlela yokuphepha ukulimala

Ukuzilolonga rhoqo kulungele umzimba wakho kwaye kukhuselekile kubo bonke abantu. Nangona kunjalo, nangalo naluphi na uhlobo lomsebenzi, kukho ithuba lokuba wenzakale. Ukuzivocavoca ukulimala kunokubakho ukusuka kwi-strains kunye ne-sprains ukuya kwiintlungu zangasemva.

Ngokucwangcisa okuncinci, unokuthintela ukulimala kwaye uhlale ukhuselekile ngexesha lokuzilolonga.

Ezinye zezizathu eziqhelekileyo zokulimala komzimba zibandakanya:

• Ukuzivocavoca umzimba ngaphambi kokuba ufudumale
• Ukuphindaphinda intshukumo efanayo amaxesha ngamaxesha
• Ukungabinayo ifom efanelekileyo yokwenza umthambo
• Ukungaphumli phakathi kokuzilolonga
• Ukutyhala umzimba wakho kakhulu okanye ngokukhawuleza
• Ukwenza umthambo onzima kakhulu kwinqanaba lakho lokuqina
• Ukungasebenzisi izixhobo ezifanelekileyo

Ukuzifudumeza ngaphambi kokuzilolonga kwenza ukuba igazi lakho ligeleze, kufudumeze izihlunu zakho, kwaye kukuncede uphephe ukwenzakala. Eyona ndlela ilula yokuzifudumeza kukuzilolonga imizuzu embalwa yokuqala, emva koko uthathe isantya. Umzekelo, ngaphambi kokubaleka, hamba ngokungxama kangangemizuzu emi-5 ukuya kweli-10.

Kuya kufuneka upholise nasemva kokuzilolonga ukuzisa ukubetha kwentliziyo yakho kunye neqondo lobushushu emzimbeni ukubuyela esiqhelweni. Phola phantsi ngokuphelisa inkqubo yakho ngesantya esincinci kwimizuzu emi-5 ukuya kweli-10 yokugqibela.

Ukuhlala ubhetyebhetye, kuya kufuneka wolule ubuncinci amaxesha ama-2 ngeveki. Kodwa akucaci nokuba ukolula kunceda ukunciphisa ukulimala.

Unokolula nokuba emva kokufudumeza okanye emva kokuzilolonga.

• Musa ukuzolula izihlunu ezibandayo.
• Bamba ukolula ixesha elingaphezulu kwemizuzwana eli-15 ukuya kwengama-30.
• Musa ukungxama.

Ukuba khange usebenze, okanye unempilo, thetha nomboneleli wakho wezempilo ukuze uqiniseke ukuba uphilile ngokwaneleyo ukuba ungazilolonga. Buza ukuba zeziphi iintlobo zokuzilolonga ezinokulungela wena.

Ukuba umtsha ukuze uzilolonge, unokufuna ukuqala ngokhetho olunamandla asezantsi anje ngala:

• Ukuhamba
• Ukuqubha
• Ndikhwele ibhayisekile emileyo
• Igalufa

Ezi ntlobo zomthambo azifane zibangele ukwenzakala kunemisebenzi enefuthe eliphezulu njengokubaleka okanye iarobics. Imidlalo yokunxibelelana nebhola ekhatywayo okanye i-basketball nayo inokubangela ukonzakala.

Ukusebenzisa izixhobo zokukhusela kunokunciphisa kakhulu umngcipheko wokulimala.

Izixhobo zokhuseleko kwimidlalo yakho zingaquka:

• Izihlangu
• Izigcina-ntloko
• Abalindi bomlomo
• Goggles
• Oonogada Shin okanye abanye oonogada abakhuselayo
• Iidolo

Qiniseka ukuba usebenzisa uhlobo olufanelekileyo lwezixhobo kwimidlalo yakho. Umzekelo, musa ukudlala intenetya kwizihlangu zokubaleka. Nxiba isigcina-ntloko, hayi isigcina-ntloko sebhayisekile, xa usiya ekhephini.

Qiniseka ukuba izixhobo zomthambo:

• Kukulingana ngokufanelekileyo
• Ngaba uyilo olufanelekileyo lomdlalo wakho okanye umsebenzi
• Ngaba ikwimeko entle yokusebenza
• Isetyenziswe ngokuchanekileyo nangokungaguquguqukiyo

Ukuba umtsha kwimithambo okanye kwezemidlalo, cinga ngokuthatha izifundo ukuze ufunde iziseko. Ukufunda indlela elungileyo yokwenza umthambo okanye umdlalo kunokunceda ukunqanda ukwenzakala. Khangela izifundo kwindawo yakho okanye kwimidlalo okanye kwimibutho yangaphandle. Unokuthathela ingqalelo nokuqesha umqeqeshi wabucala.

Ukukunceda ukunqanda ukulimala okungaphezulu, hlukanisa ukusebenza kwakho. Umzekelo, endaweni yokuqhuba iintsuku ezi-3 ngeveki, ukujikeleza usuku olu-1 kunye nokubaleka 2. Uya kusebenzisa iseti yemisipha eyahlukileyo, kwaye ufumane uqeqesho olulungileyo.

Libala ilizwi elidala elithi "akukho ntlungu, akukho nzuzo." Ewe ukwakha amandla kunye namandla, kuya kufuneka uwutyhale umzimba wakho. Isitshixo kukutyhala kancinci kancinci kancinci. Unokulindela izihlunu ezibuhlungu emva kokuzilolonga. Kodwa akufuneki uve iintlungu xa usenza umthambo. Ukuba uziva iintlungu, yima kwangoko.

Ukudinwa ngalo lonke ixesha nako kunokuba ngumqondiso wokuba ungoyisa kakhulu. Ngokubanzi, kunqande ukwandisa ezi zinto zintathu ngaxeshanye:

• Inani leentsuku ozilolonga ngazo
• Ubude bexesha lokuzilolonga
• Usebenza nzima kangakanani

Ukuba wenzakele, unokuzama ukunyanga uxinzelelo kunye nokugcwala ekhaya.

Fowunela umboneleli wakho ngayo nayiphi na imisipha okanye iintlungu ezidibeneyo ezingahambi emva kokuzinakekela.

Yiya esibhedlele kwangoko okanye tsalela umnxeba ku-911 okanye inombolo yongxamiseko yendawo ukuba:

• Unentlungu esifubeni ngexesha okanye emva kokuzilolonga.
• Ucinga unethambo elophukileyo.
• Idibeneyo ibonakala ingekho kwindawo.
• Unokwenzakala okukhulu okanye iintlungu eziqatha okanye ukopha.
• Uva isandi esivelayo kwaye uneengxaki kwangoko usebenzisa indibaniselwano.

IAmerican Academy yeOthopedic Surgeons iwebhusayithi. Ukuzivocavoca ngokukhuselekileyo. orthoinfo.aaos.org/en/stinging-healthy/safe-exercise. Ukuhlaziywa ngoFebruwari 2018. Ifikeleleke ngo-Okthobha 27, 2020.

IAmerican Academy yeOthopedic Surgeons iwebhusayithi. Uthintelo lokonzakala kwezemidlalo kubantwana boomers. orthoinfo.aaos.org/en/stinging-healthy/sports-injury-prevention-for-baby-boomers. Ukuhlaziywa kukaSeptemba 2019. Ifikeleleke ngo-Okthobha 27, 2020.

Umbutho wase-American Orthopedic woNyango lwezeMidlalo. Izixhobo zembaleki. www.stopsportsinjury.org/STOP/Prevent_Injuries/Athletes_Resource.aspx. Kufumaneka ngo-Oktobha 27, 2020.

UHertel J, u-Onate J, uKaminski T. Uthintelo lokonzakala. Ku: Miller MD, Thompson SR, ii-eds. UDeLee Drez kunye neMiller's Orthopedic Sports Medicine. Umhla we-5. IPhiladelphia, PA: Elsevier; 2020: isahluko 34.

UWilk KE, uWilliam RA. Iinkqubo zokuthintela ukwenzakala. Ku: Madden CC, Putukian M, McCarty EC, CC encinci, ii-eds. Unyango lweMidlalo yeNetter. Ngomhla wesi-2. IPhiladelphia, PA: Elsevier; I-2018: isahluko 65.

• Ukuzivocavoca kunye nokuqina komzimba
• Ukulimala kwezemidlalo
• Ukhuseleko lwezeMidlalo