I-Achilles Tendon yolula kunye nokuzivocavoca amandla

Umxholo

• I-3 yolule i-Achilles tendon
• 1. Ukolula imbaleki
• 2. Ukolula uzwane eludongeni
• 3. Ukuwa kwesithende
• Iingcebiso zokolula ii-Achilles
• Ukubuyela kwimisebenzi
• Ukuzilolonga kwamathole ama-3
• 1. Ukuhlala isithende kuphakama
• 2. Ukuma isithende
• 3. Ukuzivocavoca ithole lomthambo
• Ukuthatha

Ukuba une-Achilles tendonitis, okanye ukudumba kwithenda yakho ye-Achilles, unokwenza ukolula ukunceda ukubuyela kwimeko yesiqhelo.

I-tendonitis ye-Achilles ihlala ibangelwa kukuqina komzimba kunye nokuziqhelisa. Iimpawu zibandakanya ukuqina, ubuthathaka, ukungonwabi, kunye noluhlu oluncinci lokuhamba.

Ngamanye amaxesha, i-Achilles tendonitis ibizwa ngokuba yi-Achilles tendinopathy, kodwa iimeko ezimbini azifani. I-Achilles tendinopathy kukuwohloka kunye nokonakala kwe-collagen kwithenda. Ikhula xa i-Achilles tendonitis isiba sisifo esinganyangekiyo.

Ezinye iimeko ezinokuchaphazela indawo zibandakanya i-Achilles tendonosis, okanye iinyembezi ezincinci kwithenda, kunye nokuqhekeka kwethoni ye-Achilles, inyembezi okanye inyembezi epheleleyo. Ezi meko kunokwenzeka ukuba zikhule ukuba i-Achilles tendonitis ayinyangwa.

Ukukhawulezisa ukuphilisa kunye nokuphucula ukuhamba, zama ezi Achilles tendon zolule.

I-3 yolule i-Achilles tendon

1. Ukolula imbaleki

Xa i-Achilles tendon idumbile, inokuqina kwaye ibangele ukungonwabi. Ukolulwa kwembaleki, okanye ukolula ithole, kuya kubonelela ngesiqabu ngokukhulula ithenda.

Ukwenza lo msebenzi, uzakufuna udonga okanye enye inkxaso, enje ngesitulo.

1. Beka izandla zakho eludongeni okanye esitulweni. Ukuba usebenzisa udonga, beka izandla kwinqanaba lemehlo.
2. Nyathela umlenze ofuna ukuwolula emva kwakho. Gcina isithende sakho somqolo phantsi kwaye uqondise iinzwane zakho ngqo phambili.
3. Gobela elinye idolo eludongeni, ugcine umlenze wakho wangasemva uthi nkqo.
4. Yama eludongeni ude uzive uzolule kakuhle ithole lakho. Sukuncika kude kube ngoku xa uziva iintlungu.
5. Gcina imizuzwana engama-30. Gcwalisa i-3 reps.

Ukuba kubuhlungu ukulungisa umlenze wakho, zama ukolula iimbaleki ngamadolo agobileyo. Qala usondele eludongeni kwaye uguqe ngamadolo akho omva ude uve ukolulwa. Bamba imizuzwana engama-30 kwaye uphinde amatyeli amathathu.

2. Ukolula uzwane eludongeni

Ukolula uzwane eludongeni kufanelekile ukuba iimbaleki zolule iihlombe zakho zingakukhathazi. Ibeka uxinzelelo oluncinci emzimbeni ophezulu. Njengokubaleka kwembaleki, lo msebenzi unceda ukuhamba ngokunciphisa uxinzelelo kwi-Achilles tendon.

Landela la manyathelo ngomlenze obangela ukungonwabi.

1. Yima ujonge eludongeni ubeke iinzwane zakho phezulu nakudonga. Ephakamileyo ubeka iinzwane zakho, kokukhona uzolula.
2. Yiya phambili, ugcine isithende sakho phantsi. (Omnye umlenze wakho usemva kwakho, iinzwane ngaphambili kunye nesithende emhlabeni.)
3. Gcina imizuzwana engama-30. Gcwalisa i-3 reps.

3. Ukuwa kwesithende

Olunye ulwabiwo lwe-Achilles tendon lolwehlayo lwesithende. Ungayenza kwizinyuko okanye kwizinyuko. Ukuba ufuna ukusebenzisa i-stepladder, qiniseka ukuba itshixiwe kwindawo.

Yenza oku kolula ngomlenze one-tendon ye-Achilles.

1. Bambelela kwizinyuko zesinyuko okanye ileli.
2. Beka ibhola yonyawo lwakho kumda wenyathelo elingezantsi.
3. Vumela isithende sakho siwe phantsi, sivumele olunye unyawo lwakho ukuba lukhululeke.
4. Gcina imizuzwana engama-30. Gcwalisa i-3 reps.

Ukuba unengxaki yokulinganisa, yenza lo msebenzi phantsi kweliso lengcali yezempilo.

Iingcebiso zokolula ii-Achilles

Ukufumana isiqabu esifanelekileyo, zolula i-Achilles tendon yakho rhoqo. Kuya kufuneka uqhubeke ukolula nokuba ungaziva uqinile okanye ubuhlungu.

Ukufumana okuninzi kuncedo ngalunye, gcina ezi ngcebiso kunye namaqhinga engqondweni:

• Thatha ixesha lakho. Hambisa kancinci, nokuba uyatshona kwindawo ezoluliweyo okanye eziguqukayo. Oku kuya kunciphisa umngcipheko wokwenzakala nokungahambi kakuhle.
• Kuphephe ukungqubana. Ngokukhawuleza, iintshukumo eziza ngequbuliso ziya kuyenza mandundu imiba yeetoni ze-Achilles. Hlala ukhululekile ngexesha ngalinye.
• Gcina isithende phantsi. Ngexesha lokuzala kwethole, tyala isithende sakho emhlabeni. Ukuba uphakamisa isithende sakho, i-Achilles tendon ayizoluli ngokufanelekileyo.
• Yeka ukuba uziva iintlungu. Nweba de ube uziva ungonwabanga okuncinci, emva koko phumla. Musa ukunyanzela okanye ukunyanzela izihlunu zakho. Ukuba uziva iintlungu ezibukhali, yeka ukuzolula kwangoko.

Ukolula yinxalenye enye yokuchacha kwe-tendonitis ye-Achilles. Ugqirha wakho unokukuxelela ukuba uphumle, ufake iipakethe zomkhenkce, kwaye unxibe izithende kwizithende zakho.

Ukubuyela kwimisebenzi

Ngokubanzi, kuya kufuneka uphephe ukuqhuba kunye nokutsiba imisebenzi de ungabinazimpawu.

Xa ukulungele ukwenza imithambo, yenze kancinci. Qala kwiipesenti ezingama-50 zenqanaba lakho lokuqala. Ukuba unokuzilolonga ngaphandle kwentlungu, yandisa umsebenzi wakho ukuya kuthi ga kwiipesenti ezingama-20 veki nganye.

Ngokuxhomekeka kwiimpawu zakho, unokukwazi ukolula kumanqanaba okuqala e-Achilles tendonitis.

Kungcono ukuthetha nodokotela okanye ugqirha womzimba ngaphambi kokuba wenze nayiphi na uhlobo lwe-Achilles tendon elula okanye ulolonge. Ukuba bayayiqonda imeko yakho banokubonelela ngobuchule kwaye baqinisekise imithambo eluncedo.

Ukuzilolonga kwamathole ama-3

Unokwenza imithambo ukomeleza ithole lakho kunye nezihlunu zesithende. Ezi zihlunu ziqhotyoshelwe kwithenda yakho ye-Achilles, ke kubalulekile ukuba ihlale yomelele. Iya kunciphisa uxinzelelo kwithenda kunye nokuthintela iingxaki ezizayo.

Ukwenza imithambo eyomeleza imithambo kuya kwenza ukuba i-Achilles tendon yakho yomelele.

1. Ukuhlala isithende kuphakama

Ngexesha lokuhlala isithende kuphakama, izihlunu kumathole akho zisebenza kunye ukuphakamisa isithende sakho. Oku kuphucula amandla kwaye kunika inkxaso kwi-Achilles tendon.

1. Hlala esitulweni okanye emphethweni webhedi. Beka iinyawo zakho ububanzi begxalaba ngaphandle.
2. Phakamisa izithende zakho phezulu kangangoko kunokwenzeka, phumla, emva koko uzithobe kancinci.
3. Gcwalisa isethi enye yama-20 ukuya kuma-25. Phinda amaxesha ama-5 ukuya kwayi-6 ngosuku ngalunye.

2. Ukuma isithende

Ukuba uziva ukhululekile, unokwenza isithende siphakamise ngelixa ume. Oku kwahluka kukwabandakanya izihlunu eziqhotyoshelwe kwithenda yakho ye-Achilles.

1. Yima ngeenyawo zakho ububanzi bamagxa. Bamba esihlalweni okanye kwikhawuntara phezulu ukuze ufumane inkxaso.
2. Phakamisa izithende zakho kwaye uphakame kwiibhola zeenyawo zakho. Misa ikhefu, emva koko unciphise izithende zakho kancinci.
3. Gcwalisa isethi enye yama-20 ukuya kuma-25. Phinda-phinda ka-5 okanye ka-6 amaxesha ngosuku.

3. Ukuzivocavoca ithole lomthambo

Unokusebenzisa ibhendi yokuxhathisa ukwenza ithowuni yethole lakho kunye nezihlunu zesithende. Lo msebenzi uqinisa ezi zihlunu ngokuzinyanzela ukuba zisebenze ngokuchasene nokumelana.

Qala ngebhendi yokuxhathisa ukukhanya. Njengoko ithenda yakho isiya isomelela, ungasebenzisa ibhendi ejiyileyo enokuxhathisa okungakumbi.

1. Hlala phantsi okanye ebhedini. Yandisa imilenze yakho ngqo phambi kwakho.
2. Songa ibhanti yokumelana ujikeleze ibhola yonyawo ofuna ukuyolula, ugoba idolo kancinci. Bamba iziphelo ngezandla zakho.
3. Tsala ibhendi ukuze unyawo lwakho lubhekise kuwe.
4. Yima, ukhulule, kwaye walathe unyawo lwakho kude kuwe.
5. Gcwalisa iiseti ezi-3 ukuya kwezi-10 ukuya kwezi-15.

Ukuthatha

Ukuba une-Achilles tendonitis okanye eminye imiba ye-Achilles tendon, unokwenza ukolula ukunceda ukubuyela kwimeko yesiqhelo. Oku kuhamba ukuphucula ukuhamba ngokukhulula ithenda.

Ukomeleza imithambo kunokubonisa ithole kunye nemisipha yesithende eqhotyoshelwe kwithenda. Ukomelela kwezihlunu, uxinzelelo oluncinci luya kusetyenziswa kwithenda.

Thetha nogqirha wakho ngaphambi kokwenza i-Achilles tendon stretches kunye nokomeleza imithambo. Ngexesha lokuchacha, kubalulekile ukuphumla kunye nokunciphisa umda womsebenzi. Ugqirha wakho unokuchaza eyona ndlela ikhuselekileyo yokubuyela kwindlela yesiqhelo.

Ukuba i-tendon yakho ye-Achilles ayibi bhetele, funa unyango.