6 Ukungalingani okubangela iintlungu-kunye nendlela yokuyilungisa

Umxholo

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Ukutyhala kwintlungu? Yeka. Ngoku.

"Ubuhlungu yimeko yonyango kunye nomcimbi wezonyango," utshilo uBrett Jones, umnini weApplied Strength ePittsburgh oqinisekisiweyo kwiFunctional Movement Screen, inkqubo yovavanyo kunye neendlela zokuzilolonga. "Luphawu olusisilumkiso. Intlungu ikhona ukukuxelela into engalunganga."

Kwaye olo phawu lwesilumkiso lunokuba lukhulu ngakumbi kunokuba "uhamba kakhulu." UJones kunye nabanye abaqeqeshi baye babonisana malunga nesi siqwenga bonke babenebali eloyikekileyo lokuthetha-xa iintlungu kumxhasi zithetha imeko enzima ngakumbi njengengxaki yemithambo-luvo, ingxaki yegilo, okanye umhlaza. Ingongoma: Ukuba ufumana iintlungu rhoqo ngelixa usenza umthambo-okanye xa ungekho-yiya kugqirha.

Ukuba ucocekile nge-doc kwaye usaziva ungonwabanga, zama ezi mvavanyo zilula ukuze ubone eyona nto ibangela ukuba ibe buhlungu-inokuba inxulumene nokungalingani kwindawo eyahlukileyo yomzimba wakho. Iindaba ezimnandi: Ngale miqheliso, ukuzolula, kunye nokuzilolonga, unokukwazi ukuzilungisa- akukho gqirha uyimfuneko.

Iintlungu zentamo kunye neentloko? Inokuba ngamagxa akho.

Ukuba ufumana ezi mpawu kwaye ucocwe ngugqirha, jonga ubude bamagxa akho, utshilo u-Aaron Brooks, ingcali ye-biomechanics kunye nomnini wePerfect Postures e-Auburndale, MA.

"Jonga esipilini kwaye ubone ukuba elinye igxalaba liphezulu okanye lisezantsi kunelinye," utshilo.Ukuba elinye lamagxa akho liphezulu kunelinye, uya kuba usomeleza elinye ngaphezu kwelinye, kwaye linokuphethukela litsalwe phambili ngaphezu kwelinye-okukhokelela ekujikelezweni kwangaphakathi kweso sandla. "Xa usenza umqolo okanye ucinezela, elo cala liza kutyakatywa. Kukho indawo encinci egxalabeni. Ungavala nge-bursitis okanye i-tendonitis." Okanye iintlungu zentloko kunye nentamo.

Yilungise: Ukuba uvavanyo lwesibuko lubonisa ukuba alulingani, zama olu mnyango wengalo yolulo, utshilo uBrooks. Ukuze uyenze, yima ngaphakathi embundwini womnyango, kwaye ubeke isandla sakho sasekunene ngaphakathi komnyango kwicala lasekunene lejamb, isundu ngokuchasene nejam malunga nokuphakama kwamagxa. Kule ndawo, jija isifuba sakho kancinci ngomnyango ukuze wolule isifuba sakho-ngokunye, unokuthatha inyathelo phambili ngonyawo lwakho lwasekunene, ugcine unyawo lwakho lwasekhohlo embundwini. Olu luhlu luya kuvula izihlunu zesifuba kwaye zenze igumbi egxalabeni lakho lokuhamba.

I-Pair eyoluliweyo kunye nokuzivocavoca okuphakathi emva: Bamba ibhendi yokuxhathisa kwaye wolule phambi kwesifuba sakho ukuze iingalo zakho zithi nkqo emacaleni ukusuka emagxeni akho, iintende zijongise phezulu. Ekwandisweni okupheleleyo kweengalo zakho, ibhanti kufuneka yolulwe. Buyela uze uqhwabe izandla ngaphambili, kwaye uphinde intshukumo. Zidibanise ezi zintshukumo zimbini-kolu cwangco-kathathu ngeveki.

Amagxa nokuba? Iintloko zakho zinokusuka kwintloko ejonge phambili.

Ukuba awuboni ukungalingani ekuphakameni kwamagxa akho, jikela ecaleni, utshilo uRobert Taylor, umnini weSmartter Team Training eBaltimore. Ukuba intloko yakho iqhubela phambili emagxeni akho, ekugqibeleni inokunciphisa inani lokuhamba kwegazi entloko nasentanyeni yakho.

"Intloko incike phambili, umqolo ungqiyama phambili, kwaye ubeka uxinzelelo olungafunekiyo kumqolo ongezantsi nawo," utshilo. Ngokuncipha kwegazi lokuya kwikepusi yakho yokucinga, unokufumana iintloko.

Yilungise: Yandisa ukuhamba kwegazi phezulu kwaye ubuyisele intloko yakho kwindawo yayo yendalo, phezulu-ubude ngokuqeqesha intamo yakho, uTaylor uthi. Zama ingalo yengalo enye ukuya nakwizinto:

Hlala kwibhentshi eme nkqo, njengaleyo ungayisebenzisa xa ucinezela amagxa. Ukubamba i-dumbbell kwisandla sakho sasekunene, beka isandla sakho sasekhohlo phantsi kwesidlele sakho sasekhohlo kwaye ubambe icala lesihlalo. Vumela isandla sakho sasekunene sijinga phantsi ngqo ecaleni kwakho kwaye utsale amagxa akho ngasemva kunye kunye. Ngoku phakamisa igxalaba lakho lasekunene phezulu ngasendlebeni yakho-liphakamise ngqo endaweni yokuba uliqengqe igxalaba lakho. Bamba ukubetha ngaphezulu, emva koko ubuyele kwindawo yokuqala. Gcwalisa iseti ye-10, kwaye uphinde kwelinye icala.

Iintlungu zedolo xa ubaleka? Isenokuba sisinqe sakho.

"Idolo linabamelwane ababini ababi-i-hip kunye ne-ankle," kusho uJones. Iintlungu ozivayo emadolweni zinokuba kukuqina okanye ukungahambi kwaba bantu babi. "Batshayela onke amagqabi abo kwiyadi yamadolo. Wonke umntu ugxeka idolo, kodwa ngabamelwane."

Ukubona ukuba iinqumlo zakho zinezinga elifanelekileyo lokuhamba, lala emhlane wakho emnyango ukuze umbindi we-kneecap yakho ulungile embundwini. Hlaziya iingalo zakho emacaleni, phakamisa izandla zakho. Hlanganisa iinyawo zakho, iinzwane zijonge kwisilingi. Tsala iinzwane zakho usiya kwii-shins zakho ukuze wenze i-angle ye-90-degree kwi-ankle. Gcina umlenze omnye uthi nkqo kwaye uthe chu xa uwuphakamisa kancinci omnye umlenze de idolo ligobe kumlenze wakho wokuphakamisa, okanye unyawo lwakho olusezantsi ligobe okanye luvele kwicala.

"Jonga ukuba ngaba iqokobhe leqatha leqatha lakho lingadlula kwisakhelo somnyango," utshilo uJones. Ukuba iyenzeka, izinqe zakho zininzi ezihambahambayo-jonga uvavanyo lwe-ankle ngezantsi ukuze ubone ukuba oko kubangela imiba ethile yamadolo. Ukuba naliphi iqatha alinakukwenza oko, ugwebu uqengqa isinqe sakho kunye ne-glutes, emva koko usebenze kolu soluko usebenzisa ibhanti okanye umtya wokuphucula kwangoko.

Yilungise: Ukulala kwindawo efanayo ngexesha lovavanyo, bhinqa intambo okanye ibhanti malunga nonyawo olunye kwaye uphakamise de uqale ukuziva ulula-kungekhona kwinqanaba apho kukho konke ukulula onokuthi uthabathe, kodwa nje ukuqala kokulula. , Utsho uJones. Xa ulapha, yiza nomnye umlenze wakho ukuze uhlangabezane nawo. Buyisela umlenze ongabotshwanga emgangathweni. Ngeli xesha, unokufumanisa ukuba umlenze obotshiweyo unokunyuka kancinci. Xa isenza njalo, zisa umlenze ongabotshelwanga phezulu ukuze uphinde udibane nawo. Qhubeka ude ungasayi kuva inkqubela kumlenze obotshiweyo, kwaye utshintshe.

Isinqe sihamba kulungile? Jonga amaqatha akho.

Ukuba ihips zakho zihamba (kwaye nokuba azikho), ukuhamba kweqatha kunokukhokelela kwintlungu yamadolo, utshilo uMike Perry, umnini weSakhono soMandla eMantla e-Chelmsford, eMass., Oqinisekisiweyo kwi-Functional Movement Screen. Ukubona ukuba ii-ankle zakho zihamba njani (okanye azikho), cinga indawo enye yedolo ejonge eludongeni. Amadolo akho kufuneka omelele ama-angles angama-90, kwaye inzwane yonyawo lwakho olutyaliweyo kufuneka ibe malunga nee-intshi ezine ukusuka eludongeni. Kule ndawo, uPerry uthi, zama ukuguqa idolo lakho phezu kwe-pinky toe ukuze uthinte udonga ngaphandle kokuphakamisa isithende sakho. Ukuba unako ukufikelela eludongeni, i-ankle yakho ihamba ngokufanelekileyo. Ukuba unyawo lwakho lufika ngaphambi kokuba idolo lakho lithinte udonga, amathole akho "anzima kakhulu," kusho uPerry.

Yilungise: Ukunceda ukulungisa lo mbandela, amagwebu aqengqele amathole akho kwaye uzame oku kwahluka kuvavanyo lwamaqatha kuBrett Jones. Thatha indawo efanayo yokuguqa ngesiqingatha, kwaye ubeke indawo yomtshayelo kumnwe we-pinky wonyawo lwakho olutyaliweyo. Bamba intonga ukuze ibambe umphandle wedolo lakho. Ngentonga kule ndawo, ugcina idolo lakho lingavutheli kwicala, tyibilikisa idolo phambili kancinci, ume xa isithende sakho sishiya umhlaba. Ukuba wenza oku njenge-drill, uJones uthi, ungabona kangangesiqingatha se-intshi yokuphuculwa kweseshoni yokuqala. Ukuba uziva iintlungu ngexesha lokomba, yima uthethe nogqirha.

Ukuqina komqolo ongezantsi? Isenokuba sisinqe sakho.

Njengeentlungu zamadolo, ukungonwabi ngasemva kaninzi akuyongxaki kwaphela, utshilo uBrooks. Ukuba elinye icala le-pelvis yakho liphezulu kunelinye, kunokubangela intlungu emva, intlungu ye-hip, intlungu ye-groin, okanye intlungu yamadolo.

"Ukuba uzama ukwenza i-lunge, idolo kwicala eliphezulu liza kungena kwaye i-hip iya kujika ngaphakathi," kusho uBrooks. Imiphumo yolu tshintsho ekuhambeni kwexesha ingaba yintlungu yamadolo, i-patella tear, ukulimala kwe-meniscus ephakathi, okanye i-hip bursitis.

Kodwa buyela kumqolo wakho-ukungalingani kwesinqe sakho kunokutsala ngasemva kwakho, kubangele oko kuxinana ngelixa uhleli imini yonke.

Yilungise: Ukuba uqaphela inyonga yakho ayilingani, zama lo msebenzi wokuthimba inyonga. Lala ngomqolo ngamadolo agobileyo kwaye iinyawo zithe tyaba phantsi, ihip-wide wide (indawo yokuhlala yakudala). Songa ibhanti encinci yokumelana namadolo akho ukuze ibe sele iqine kancinci ngelixa amadolo ehlangene. Ngoku cinezela ngokuchasene nomtya ukwahlula amadolo akho ade enze i-V-imilo, ebambe umphetho ongaphandle weendaba okwexeshana. Le ntshukumo inceda ukulungisa ukungalingani kwe-hip kuba "kwindawo yokulala, izihlunu ezenza ukuba i-pelvis ingabikho ukulungelelaniswa ivaliwe," kusho uBrooks. Phinda iiseti ezi-2 zokuphindaphinda ezingama-20, kathathu ngeveki.

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