Yonke into eyaziwayo malunga neMisipha yakho yomlenze kunye neentlungu zomlenze

Umxholo

• Zithini izihlunu emlenzeni wakho ongasentla?
• Zithini izihlunu emlenzeni wakho ongezantsi?
• Yintoni enokubangela iintlungu zethanga?
• Iintlobo zemisipha
• Isifo se-Iliotibial band
• Iintlanzi zemisipha
• Izizathu ezinxulumene nezihlunu
• Yintoni enokubangela iintlungu zethole?
• Isihlunu sethole esomileyo
• I-Achilles tendinitis
• Iintlanzi zemisipha
• Izizathu ezinxulumene nezihlunu
• Umgca wezantsi

Kulula ukuyithatha ngokungakhathali zonke iindlela ezolula imisipha yomlenze wakho, iguqule, kwaye isebenze kunye ukuze ukwazi ukuhamba ngobomi bakho bemihla ngemihla.

Nokuba uhamba, ume, uhlale, okanye ubaleke, kungenxa yomsebenzi kunye nolungelelwaniso lwezihlunu zakho zomlenze eziphambili ze-10 kunye nezihlunu ezincinci kunye neetoni.

Awunakucinga ngemisipha yakho yomlenze de ube uqaqanjelwa ngumlenze, nto leyo edla ngokubangelwa yimisipha okanye iicramps. Ezinye iimeko, njengeengxaki zemithambo-luvo okanye imithambo emxinwa, zinokubangela ukuba imilenze yakho ibenzakalise, ngakumbi xa ujikeleza.

Masiqwalasele ngakumbi izihlunu kumlenze wakho ongasentla nangasezantsi, kunye neendidi zeemeko ezizezona zizathu zixhaphakileyo zentlungu ethangeni okanye yethole.

Zithini izihlunu emlenzeni wakho ongasentla?

Kukho amaqela amabini emisipha kumlenze wakho ongasentla. Ziquka:

• Ii-quadriceps zakho. Eli qela lezihlunu liqukethe izihlunu ezine phambi kwethanga lakho eziphakathi kwezona zihlunu zomeleleyo nezona zikhulu emzimbeni wakho. Basebenza ukulungisa okanye ukwandisa umlenze wakho.
• Imisipha yakho. Eli qela lezihlunu likho ngasemva kwethanga lakho. Umsebenzi ophambili wezi zihlunu kukugoba okanye ukuguqula idolo.

Imisipha emine eyenza i-quadriceps yakho ibandakanya:

• IVastus lateralis. Esona sihlunu sikhulu se-quadriceps, sibekwe ngaphandle kwethanga kwaye sibaleka ukusuka phezulu kumfazi wakho (ithanga) ukuhla uye kwi-kneecap (patella) yakho.
• Vastus medialis. Emile okweenyembezi, esi sihlunu sangaphakathi kwethanga lakho sihamba ecaleni kwethanga lakho ukuya emadolweni.
• Vastus intermedius. Ifunyanwa phakathi kwe-vastus medialis kunye ne-vastus lateralis, esi sisihlunu esinzulu se-quadriceps.
• Rectus femoris. Okuqhotyoshelwe kwithambo lakho le-hip, esi sihlunu sinceda ukwandisa okanye ukuphakamisa idolo. Iyakwazi ukutshintsha ithanga kunye nesinqe.

Izihlunu ezintathu eziphambili kwimisipha yakho zibalekela ngasemva kwethambo lakho le-hip, phantsi kwe-gluteus maximus (iimpundu), kwaye wehle uye kwi-tibia (shinbone) yakho.

Imisipha yomsipha ibandakanya:

• IBiceps femoris. Ukwandiswa usuka kwinxalenye esezantsi yethambo lakho le-hip uye ezantsi kwi-shinbone yakho, esi sihlunu siintloko sinceda ukuguqula idolo lakho nokwandisa umlenze wakho.
• Semimembranosus. Ukubaleka kwithambo lesinqe sakho ukuya ezantsi kumathambo akho, le misipha mide yandisa ithanga lakho, iguqule idolo lakho, kwaye incede ukujikeleza ithambo lakho.
• Semitendinosus. Ifunyanwa phakathi kweminye imisipha yomsipha emibini, lo msipha unceda ukwandisa umlenze wakho kwaye ujikeleze ithanga kunye nethambo.

Zithini izihlunu emlenzeni wakho ongezantsi?

Umlenze wakho ongezantsi yinxalenye phakathi kwedolo lakho kunye neqatha lakho. Izihlunu eziphambili zomlenze wakho ongezantsi zibekwe kumathole akho, ngasemva kwe-tibia (shinbone).

Imisipha yakho yomlenze esezantsi ibandakanya:

• Gastrocnemius. Esi sihlunu sikhulu sibaleka ukusuka edolweni ukuya emaqatheni. Inceda ukwandisa unyawo, iqatha kunye namadolo.
• USoleus. Esi sihlunu sihle sihla ngasemva kwethole lakho. Kuyanceda ukutyhalela kude emhlabeni xa uhamba kwaye kunceda nokuzinzisa ukuma kwakho xa umile.
• UPlantaris. Esi sihlunu sincinci sibekwe emva kwedolo. Idlala indima encinci ekuncedeni ukuguqula idolo kunye neqatha kwaye ayikho malunga neepesenti ze-10 zabemi.

Yintoni enokubangela iintlungu zethanga?

Oonobangela bentlungu yethanga banokuba sengozini yokulimala kwezihlunu ezincinci ukuya kwimiba enxulumene nemithambo-luvo. Ezinye zezizathu eziqhelekileyo zibandakanya:

Iintlobo zemisipha

Imisipha yemithambo iphakathi kwezona zinto zibangela iintlungu zethanga. Uxinzelelo lwezihlunu lwenzeka xa iintsinga ezisisihlunu zisolule kakhulu okanye zikrazukile.

Oonobangela bentsholongwane yemisipha ibandakanya:

• ukugqithisa kwesihlunu
• ukudinwa kwezihlunu
• ubushushu obungonelanga ngaphambi kokuzilolonga okanye ukwenza umsebenzi
• ukungalingani kwemisipha - xa iseti enye yemisipha yomelele kakhulu kunezihlunu ezidibeneyo, izihlunu ezibuthathaka zinokwenzakala

Isifo se-Iliotibial band

Iqhekeza elide lezicubu ezibizwa ngokuba yi-iliotibial (IT) band libaleka ukusuka esinqeni ukuya emadolweni kwaye kunceda ukujikeleza nokwandisa umlenze, kunye nokuzinzisa idolo lakho.

Xa itshisa, inokubangela imeko eyaziwa ngokuba yi-IT band syndrome (ITBS). Kuhlala kusisiphumo sokusetyenziswa gwenxa nokuphinda-phinda iintshukumo, kwaye kuqheleke kakhulu phakathi kwabahambi ngebhayisikile nabagijimi.

Iimpawu zibandakanya ukukhuhlana kunye nentlungu xa uhambisa idolo.

Iintlanzi zemisipha

Izihlunu zemithambo, ezizizihlanganisi ezingazibandakanyi nezihlunu okanye iqela lezihlunu, zihlala zisesikhashana. Zihlala ziziswa ngu:

• ukuphelelwa ngamanzi emzimbeni
• amanqanaba asezantsi ezimbiwa, anje
  • calcium
  • potassium
  • isodiyam
  • nemagniziyam
• ukudinwa kwezihlunu
• Ukuhamba kakubi
• uxinzelelo lomqolo womqolo
• Isifo iAddison

Ukolula kunye nokuphulula izihlunu ezichaphazelekayo kunokunceda ukukhulula inkampu. Ukufaka iphedi yokufudumeza umsipha nako kunokunceda, kunye nokusela amanzi okanye isiselo sezemidlalo ngeeelectrolyte.

Izizathu ezinxulumene nezihlunu

Ngamanye amaxesha, imeko yezonyango enokubangela iintlungu zethanga. Ezinye zezinto ezinxulumene non-muscle ezinxulumene nentlungu yethanga zibandakanya:

• Osteoarthritis. Ukuguga kunye nokuqhekeka kwe-cartilage esinqeni sakho okanye edolweni kunokubangela ukuba amathambo ahlikihle kunye. Oku kunokubangela iintlungu, ukuqina, kunye nokuthantamisa.
• I-vein thrombosis enzulu (DVT). I-DVT ivela xa iifom yegazi ifakwa emthanjeni. Oku kwenzeka rhoqo ethangeni okanye kumlenze ongezantsi.
• IMeralgia paresthetica. Ebangelwa luxinzelelo kwi-nerve, i-meralgia paresthetica inokubangela ukuphazamiseka, ukubetha, kunye nentlungu ethangeni langaphandle.
• UHernia. I-hernia enguinal inokubangela iintlungu apho ukudibana kunye nomlenze wangaphakathi udibana khona.
• Isifo seswekile. Ingxaki yohlobo 1 kunye nohlobo 2 lweswekile, isifo seswekile seswekile luhlobo lomonakalo wemithambo-luvo obangela iintlungu, ukurhawuzelela, kunye nokuba ndindisholo. Iqala ezandleni nasezinyaweni, kodwa inokusasazeka kwezinye iindawo, kubandakanya amathanga.

Yintoni enokubangela iintlungu zethole?

Intlungu yethole inokubangelwa kukonzakala kwemisipha kunye neethenda, iimeko ezinxulumene nemithambo yegazi kunye nemithambo yegazi, kunye neemeko ezithile zempilo.

Isihlunu sethole esomileyo

Isihlunu sethole esixinzelelweyo senzeka xa esinye sezihlunu ezibini eziphambili kwithole lakho sizolulela phezulu. Izihlunu zemisipha zihlala zenzeka ngenxa yokudinwa kwemisipha, ukusebenzisa kakhulu, okanye ukungafudumali ngokufanelekileyo ngaphambi kokuba usebenze, ukhwele ibhayisekile, okanye olunye uhlobo lomsebenzi obandakanya imisipha yomlenze wakho.

Uhlala uziva uxinzelelo lwemisipha xa kusenzeka. Iimpawu zibandakanya:

• ukuqala ngesiquphe kwentlungu
• ukudumba kancinci
• Uluhlu olulinganiselweyo lokuhamba
• imvakalelo yokutsala kumlenze ongezantsi

Iintlobo ezincinci zethole zinokunyangwa ekhaya ngokuphumla, ngumkhenkce, kunye namayeza okulwa nokudumba. Ubunzima obukhulu ngakumbi bunokufuna unyango.

I-Achilles tendinitis

I-Achilles tendinitis lolunye ukonzakala okuqhelekileyo okubangelwa kukusetyenziswa gwenxa, iintshukumo ezenzeka ngequbuliso, okanye uxinzelelo kwi-Achilles tendon. Le tendon inamathela kwimisipha yakho yethole kwithambo lesithende sakho.

Iimpawu zibandakanya:

• ukudumba kufutshane nasemva kwesithende sakho
• iintlungu okanye ukuqina emva kwethole lakho
• Uluhlu olulinganiselweyo lokuhamba xa uguqula unyawo lwakho
• ukudumba

Unyango lokuzikhathalela njenge-RICE (ukuphumla, umkhenkce, uxinzelelo, ukuphakama) kunokunceda ithenda ukuba inyange.

Iintlanzi zemisipha

Iintlanzi zemisipha azenzeki ethangeni lakho kuphela. Ziyakwenzeka ngasemva kwethole lakho, nazo.

Ngokukhawuleza, iintlungu ezibukhali zezona mpawu zixhaphakileyo zesitampu semisipha. Ngokwesiqhelo ayihlali ngaphezulu kwemizuzu eli-15. Ngamanye amaxesha, iintlungu zinokuhamba kunye nesigaqa sezicubu zomzimba phantsi kolusu.

Izizathu ezinxulumene nezihlunu

• I-vein thrombosis enzulu (DVT). Njengomlenze, i-clot yegazi nayo ingenza kwi-vein kumathole akho. Ukuhlala ixesha elide yenye yezona zinto zibeka emngciphekweni omkhulu kwi-DVT.
• Isifo se-arterial disease (PAD). Isifo esiyimithambo-luvo sibangelwa kukwakheka kwecwecwe kwiindonga zemithambo yegazi, ebangela ukuba zinciphise. Iimpawu zingabandakanya iintlungu kumathole akho xa uhamba uhamba nokuphumla. Unokuba nobunzima okanye izikhonkwane kunye neenaliti ukuziva kwimilenze yakho engezantsi.
• Inzululwazi. Umonakalo kwi-nerve ye-sciatic unokubangela iintlungu, ukurhawuzelela, kunye nokuqaqamba kumqolo osezantsi osolula ithole lakho.

Umgca wezantsi

Imisipha yomlenze wakho zezona zihlunu zomzimba zinzima emzimbeni wakho. Umlenze wakho wangasentla uquka izihlunu ezisixhenxe ezinkulu. Umlenze wakho osezantsi ubandakanya izihlunu ezintathu eziphambili, ezibekwe ngasemva kwetibia yakho okanye ithambo lakho.

Ubuhlungu ethangeni lakho okanye ithole kunokubangelwa kukulimala kwemisipha okanye kwe-tendon, kunye neemeko ezinxulumene ne-nerves, amathambo, okanye imithambo yegazi.

Ukunciphisa umngcipheko wokulimala kwemisipha okanye ye-tendon, thatha ixesha lokufudumeza izihlunu zakho ngaphambi kokuba wenze okanye wenze uhlobo oluthile lomsebenzi, kwaye ukhumbule ukolula emva koko.

Ukwenza umthambo wokumelana nako kunokunceda ekwakheni amandla kunye nokuguquguquka kwimisipha yakho yomlenze. Kwakhona hlala unamanzi kwaye uzame ukuhlala ixesha elide.

Ukuba unentlungu ethangeni lakho okanye ithole elinamandla, liya lisiba mandundu ngokuzikhathalela, okanye lihamba nezinye iimpawu, qiniseka ukuba ulandela ugqirha wakho ngokukhawuleza.