Uxinzelelo lweGroin

Umxholo

• Iimpawu
• Oonobangela
• Uxilongo
• IBakala 1
• IBakala 2
• IBakala 3
• Ngaba ingaba yenye into?
• Unyango
• Imiba yomngcipheko
• Uthintelo
• Ixesha lokufumana kwakhona

Ushwankathelo

Uhlobo lwe-groin kukulimala okanye ukukrazula kuyo nayiphi na imisipha ye-adductor yethanga. Ezi zihlunu kwicala elingaphakathi lethanga.

Ukuhamba ngesiquphe kuhlala kubangela ubunzima be-groin, njengokukhaba, ukujija ukutshintsha icala xa ubaleka, okanye ukutsiba.

Iimbaleki zisengozini yokwenzakala. Iintlobo ze-Groin azihlali zinobuzaza, nangona ubunzima obukhulu bunokuthatha ixesha elide ukufumana kwakhona.

Iimpawu

Iimpawu zoxinzelelo lwe-groin zinokubakho ukusuka kubumnene ukuya kubunzima, kuxhomekeke kwinqanaba lokulimala. Banokubandakanya:

• iintlungu (zihlala zivakala ethangeni elingaphakathi, kodwa zibekwe naphina ukusuka esinqeni ukuya emadolweni)
• ukunciphisa amandla kumlenze ophezulu
• ukudumba
• ukugruzuka
• ubunzima bokuhamba okanye ukubaleka ngaphandle kwentlungu
• Ukuqhawula isandi ngexesha lokwenzakala

Oonobangela

Uxinzelelo lwegroin luxhaphake phakathi kwabadlali abaziingcali nabazonwabisa.

Ngokuqhelekileyo kubangelwa ukuxubusha i-adductor muscle ngelixa ukhaba, ngoko kuqheleke kakhulu kumlenze ophezulu womdlali. Inokubangelwa kukujika ngokukhawuleza ngelixa ubaleka, ukutyibilika emanzini, okanye ukutsiba.

Iintshukumo ezifuna izihlunu zakho ukuba zande kwaye zenze isivumelwano ngaxeshanye zihlala zibangela uxinzelelo lwe-groin. Oku kubeka uxinzelelo kwimisipha yakho kwaye kunokukhokelela ekugqithiseni okanye ekukrazuleni.

Nangona ezemidlalo sesona sizathu siqhelekileyo, ubunzima be-groin bunokubakho buvela:

• ukuwa
• ukuphakamisa izinto ezinzima
• ezinye iintlobo zokuzilolonga, ezinje ngoqeqesho lokunganyangeki

Nakuphi na ukusetyenziswa gwenxa kwezihlunu kunokukhokelela kuxinzelelo lwexesha elide.

Uxilongo

Ukufumanisa ukuba ngaba une-groin strain, ugqirha wakho uya kuqala afune ukwazi ukuba ukwenzakala kwakho kwenzeka njani kwaye nokuba iimeko zibonisa uxinzelelo lwe-groin.

Iimeko zibandakanya umsebenzi owawusenza xa ukwenzakala kwenzekile, iimpawu zakho, nokuba ukhe wenzakala ngendlela efanayo ngaphambili.

Emva koko, ugqirha wakho uya kwenza uvavanyo lomzimba. Oku kunokubandakanya ukolula izihlunu zakho ze-adductor ukufumanisa ukuba ukolula kubuhlungu, kunye nokuvavanya uluhlu lokuhamba komlenze wakho.

Nawuphi na umvandedwa owuvayo ngexesha loviwo uya kunceda ugqirha wakho abone apho ukonzakala khona.

Ukongeza ekuchongeni indawo yoxinzelelo, ugqirha wakho uya kuvavanya ukuba wenzakalise kangakanani. Zintathu izidanga zohlobo lwe-groin strains:

IBakala 1

Uhlobo lwe-groin yebanga loku-1 lwenzeka xa isihlunu siwexekile okanye sikrazukile, sonakalisa ukuya kuthi ga kwiipesenti ezintlanu zemicu yemisipha. Unokwazi ukuhamba ngaphandle kwentlungu, kodwa ukubaleka, ukuxhuma, ukukhaba, okanye ukuzolula kunokuba buhlungu.

IBakala 2

Uhlobo lwe-2 ye-groin strain yinyembezi eyonakalisa ipesenti ebalulekileyo yemicu yemisipha. Oku kunokuba buhlungu ngokwaneleyo ukwenza ukuhamba nzima. Kuya kuba buhlungu ukuzisa amathanga akho kunye.

IBakala 3

Uhlobo lwe-3 ye-groin strain zinyembezi ezihamba kakhulu okanye zonke izihlunu okanye imisipha. Oku kuhlala kubangela ngesiquphe, iintlungu eziqatha ngexesha lokwenzeka. Ukusebenzisa umsipha owenzakeleyo konke kuya kuba buhlungu.

Kuhlala kukho ukudumba okubalulekileyo kunye nokugruzuka. Unokwazi ukuva umsantsa kwimisipha xa uchukumisa ukwenzakala.

Ngaba ingaba yenye into?

Uhlobo lwe-groin lunokudideka kunye nezinye iingxaki. Unokufumana iimpawu ezifanayo nge:

• Ukuqhekeka koxinzelelo (ukophuka kweenwele kwithambo lakho le-pubic okanye kwi-femur)
• i-bursitis yenyonga (ukudumba kwengxowa yolwelo kwilungu lomlenze)
• i-hip sprain (ukuvuvukala okanye ukulimala kwiimisipha okanye kwiimisipha zomlenze)

Ugqirha wakho uhlala eqala ngeX-reyi kwaye alandele iMRI ukuze aqinisekise ukuxilongwa kunye nokulawula okunye ukwenzakala.

Unyango

Ngokukhawuleza emva kokulimala, injongo yonyango lwe-groin strain kukunciphisa iintlungu kunye nokudumba. Iintsuku zokuqala zonyango zilandela umthetho olandela nawuphi na umonzakalo wemisipha:

• phumla
• umkhenkce
• ucinezelo
• ukuphakama
• iziyobisi ezichasayo ezingasebenziyo (kubantu abathile)

Kuxhomekeke kubukrakra boxinzelelo lwakho, unokufuna unyango olongezelelekileyo ukukhawulezisa ukuphilisa. Oku kunokubandakanya:

• ulungiso lwenyama
• unyango lokuthambisa
• ukufudumeza nokuzolula
• umbane

Ukuba unebanga lesi-3, unokufuna utyando ukulungisa imicu eqhekekileyo, ngakumbi apho kubandakanyeka ithenda.

Imiba yomngcipheko

Eyona nto iphambili kumngcipheko we-groin strain kukudlala umdlalo obandakanya ukukhaba, ukujika ngesiquphe ngelixa uqhuba, kunye nokutsiba. Ukufuna ukutshintsha ulwalathiso rhoqo kukwangumngcipheko.

Iimbaleki eziqhelekileyo ukufumana ubunzima be-groin ngabadlali bebhola ekhatywayo kunye nabadlali be-hockey yomkhenkce. Nangona kunjalo, iimbaleki kwimidlalo emininzi zinokuba semngciphekweni. Oku kubandakanya ibhola yomnyazi, ibhola ekhatywayo, umbhoxo, ukutyibilika, intenetya, kunye nobugcisa bemfazwe.

Phakathi kweembaleki ezidlala le midlalo, into eyongeze umngcipheko kukuba baziqhelanisa kangakanani nexesha lesizini.

Iimbaleki eziyeka uqeqesho ngexesha lesiphelo zisengozini yokuphulukana namandla emisipha kunye nokuguquguquka ngelixa zingadlali. Oku kubabeka emngciphekweni wokonzakala ukuba baqala uqeqesho ngaphandle kokuthatha ixesha lokwakha amandla emisipha kunye nokuguquguquka.

Uxinzelelo lwangaphambili lwe-groin yenye into eyingozi, kuba umsipha ubuthathaka kwingozi yangaphambili.

Uphononongo kwiBritish Journal of Sports Medicine ikwafumanise ukuba ukuba noluhlu olusezantsi lokuhamba kwilungu le-hip yinto eyingozi kuxinzelelo lwe-groin.

Uthintelo

Eyona ndlela yokuthintela ubunzima be-groin kukuphepha ukusebenzisa umsipha we-adductor ngaphandle koqeqesho olufanelekileyo kunye nokulungiselela. Ngokukodwa ukuba udlala umdlalo onokubangela ubunzima be-groin, solula rhoqo kwaye uqinise imisipha yakho ye-adductor.

Qhubeka noqeqesho unyaka wonke ukuba kunokwenzeka. Ukuba uthatha ikhefu kuqeqesho, buyela kancinci kancinci kwinqanaba lakho langaphambili lomsebenzi ukunqanda ukuxhathisa izihlunu.

Ixesha lokufumana kwakhona

Ixesha lokubuyisela kwimeko yokulimala koxinzelelo kuxhomekeke kwinqanaba lokulimala.

Ngokubanzi, unokulinganisa inqanaba lokufumana kwakhona ngenqanaba lakho leentlungu. Njengoko isihlunu sakho se-adductor siphila, thintela imisebenzi ebandakanya iintlungu.

Qalisa kwakhona imisebenzi ngokuthe ngcembe. Oku kuyakwenza ukuba umsipha wakho uphilise ngokupheleleyo kwaye ukuthintele ekuphuhliseni ukwenzakala okuphindaphindiweyo kobunzima.

Ubude bexesha ofuna ukulichacha nalo liya kuxhomekeka kwinqanaba lakho lokuqina ngaphambi kokonzakala. Akukho xesha lichaziweyo, kuba lahlukile kumntu ngamnye.

Nangona kunjalo, njengesikhokelo esiqhelekileyo, unokulindela ukuphumla iiveki ezimbalwa ngaphambi kokuba ukwazi ukubuyela kwimisebenzi epheleleyo emva koxinzelelo lwe-groin.

Kuxhomekeka kwinqanaba lobunzima bakho, nanga amaxesha okubuyisela aqikelelweyo:

• IBakala 1: iiveki ezimbini ukuya kwezintathu
• IBakala 2: iinyanga ezimbini ukuya kwezintathu
• IBakala 3: iinyanga ezine okanye nangaphezulu