I-Tweak eNye yokulungisa i-Knee Pain ngelixa liSebenza

Umxholo

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Iindaba ezimnandi: ukuthembela kwiintlungu emva kokubaleka kunokunceda ukulungisa iintlungu. Ukutshekisa i-torso yakho phambili xa ubaleka kunokunceda ukunciphisa ukulayishwa kwedolo, okunokuthi kunciphise iintlungu zedolo (njengedolo lembaleki) kunye nokulimala okunokwenzeka, ingxelo yophononongo olutsha Amayeza kunye neNzululwazi kwezeMidlalo nokuzilolonga.

"Xa uhambisa ubunzima obuphakathi bomzimba wakho phambili, kunciphisa i-torque emadolweni kwaye endaweni yoko kubeka ubunzima esinqeni sakho," uyachaza umbhali ophononongayo uChristopher Powers, Ph.D., u-co-director we-Musculoskeletal Biomechanics Research Laboratory. iYunivesithi yase-Southern California. Cinga ngoku squatting: Xa uhla kunye ne-torso yakho ngqo phezulu, uva ukutshisa kwi-quads yakho. Ukuba uthembele phambili kwaye squat, uziva ngathi esinqeni sakho. Kuyafana nokubaleka, uyachaza.

Iimbaleki ezininzi zinamava eentlungu ezingapheliyo, ngakumbi emadolweni, zombini nokucima umkhondo. (Thambisa intuthumbo imini yonke ngale Nkohliso ilula yokuThintela amaKnee obuhlungu.) Indlela ethandwayo yokuphatha idolo lembaleki kukugxila ekungangeni esithendeni sonyawo lwakho, kodwa endaweni yonyawo lwakho lwangaphambili okanye oluphakathi.

Kwaye ngelixa usebenza ngale pateni yoqhanqalazo kunciphisa ukulayishwa kwamadolo, ikwabeka uxinzelelo olugqithisileyo kwiqatha, Amandla acacisa. Oku kunokukhokelela kumonzakalo we-ankle njenge-achilles tendinitis enokukubeka ecaleni kakubi nje ngedolo eliqhekekileyo."Ukoyama phambili xa ubaleka kuyanceda ukuthatha uxinzelelo edolweni, kwaye, ngokukubeka esinqeni, kuyanceda ukuyisusa eqatheni." Wongeza.

Ukulungiswa kulula: I-Flex ngakumbi kwi-hip, ivumela i-torso yakho ukuba ize phambili ezisixhenxe ukuya kwi-10 degrees. "Incinci kakhulu, kwaye awufuni kugqithisa kwaye ungqiyame kakhulu phambili," ucacisa Amandla. (Inqaku elingakumbi leentlungu zedolo kunye neeNgcebiso zokuSebenza kunye neBlogger yeeNdwendwe uMarisa D'Adamo.) Ngelishwa, ngaphandle kokuba ucofa ii-run zakho zevidiyo, oku kuthetha ukuba mhlawumbi uya kufuna umntu ukuba akubukele-ngokuqinisekileyo i-physical therapist okanye umqeqeshi oqhubayo.

Nokuba iseshoni enye, nangona kunjalo, iya kuba luncedo ngendlela emangalisayo, ke ingcali inokuyihlalutya ifom yakho kwaye ibalaselise naziphi na iingxaki ezinkulu, Amandla athi. "Kungathatha ixesha ukuyilungisa, kodwa ingcali inokukuxelela okungalunganga kwaye ikuncede uphephe iintlungu zamadolo nokwenzakala," uyongeza.

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