Abathathi-mandla be-Hip ababuthathaka Banokuba yintlungu yokwenyani kwi-Butt yeembaleki

Umxholo

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Iimbaleki ezininzi zihlala zisoyika ukwenzakala. Kwaye ke uloliwe wamandla, ukuzolula, kunye nokuqengqeleka kwegwebu ukunceda ukugcina isiqingatha sethu esezantsi siphilile. Kodwa kunokubakho iqela lezihlunu esilihoyayo: Abaqweqwedisi be-hip ababuthathaka banxulunyaniswa ne-hip tendonitis, ngokutsho kophononongo olutsha Amayeza kunye neNzululwazi kwezeMidlalo nokuzilolonga, ezinokuthi zithintele umda wakho.

Abaphandi base-Australia bajonga amandla e-hip kubantu abane-gluteal tendinopathy, okanye i-hip tendinitis, kukudumba kwimisipha edibanisa umsipha wakho omdaka kwisithambo sakho sethambo. Xa kuthelekiswa nabo babengenakwenzakala, abantu abakwindawo eneengxaki babenabaqweqwedisi benyonga ababuthathaka. (Funda koku 6 Ukungalingani okubangela iintlungu-kunye nendlela yokuyilungisa.)

Kuba olu phononongo lwalukujonga nje, abaphandi abaqinisekanga ngokupheleleyo ukuba ubuthathaka babathimba inyoka babangela njani ukudumba kunye nentlungu, kodwa isifundo esapapashwa kwi Amayeza ezemidlalo ebutsheni balo nyaka liqela elinye kwangoko akhomba umntu onecala elifanelekileyo. Ukuba izihlunu zakho zibuthathaka, kusenokwenzeka ukuba imicu enzulu yeetayitile ezinobukhazikhazi ayinakumelana noxinzelelo kunye nomthwalo woxinzelelo oza nayo yonke imigudu kunye nokuncipha kwemisipha. Oku kunokubangela ukuba i-tendon idilike ngokuhamba kwexesha, nto leyo eya kubangela intlungu kwaye, ukuba ingashiywanga, ukulimala.

Kwaye ayisiyiyo nje isandi eyoyikisayo: "Ukuba buthathaka kwi-glutes yakho kunokubangela ukonzakala okungafaniyo okufana ne-IT band syndrome, okanye iintlungu zedolo njenge patellofemoral syndrome kunye ne-patellar tendonitis (idolo lembaleki)," utshilo ugqirha wezempilo waseNew York kunye nomququzeleli wezonyango kwi-Major League Soccer uJohn Gallucci, Omnci. (Lumkela ezi 7 zeendlela zokuzilolonga ngokufihlakeleyo ezibangela iintlungu zedolo.)

Kwaye, olofundo kwi Amayeza ezemidlalo wafumanisa ukuba ukuvuvukala kwimisipha ye-gluteal kuxhaphake kakhulu kubasetyhini kunamadoda.

Kodwa ukuba ukusebenza komeleza ii-quads zakho, amathole, kunye nokunye okunjalo, akufuneki ukuba ukuzilolonga ngokwakho kuncede ukomeleza inyonga yakho? Hayi okuninzi. "Ukubaleka kukuhle kakhulu xa usiya phambili kwaye imisipha yakho eqaqambileyo ilawula icala-ukuya-ecaleni (kunye nokuma), utshilo umbhali ophononayo uBill Vicenzino, Ph.D., umlawuli wezoKonzakala kwezeMidlalo ukuvuselelwa kunye nokuthintela impilo kwi KwiYunivesithi yaseQueensland. (Kwaye lonto iya kukhokelela kwi-Dead Butt Syndrome.)

Iindaba ezimnandi? Uphando lubonisa ukomeleza ngokuthe ngqo umlenze wakho kunye nezihlunu ezinobungangamsha kunokunceda kwintlungu kunye nokudumba-into yeqela likaVicenzino ngoku lifundayo ukuqinisekisa. (Ungalibali malunga nezi-6 zoQiniso loMthambo loMgijimi ngamnye ekufuneka ewenzile.)

Zama le mizobo mibini evela kwi-Galluci ukomeleza ukuxhwilwa kwe-hip yakho.

Ukuxoka ukuThimba uHip: Lala ngecala lasekunene, yomibini imilenze yolulwe. Phakamisa umlenze wasekunene ngqo phezulu emoyeni, wenze "V" ngemilenze. Ezantsi ukuya kwindawo yokuqala. Phinda kwelinye icala.

Isithende seBhulorho: Ukuxoka ukujongana ngamadolo kugobe kunye neenyawo eziguqukayo ukuze izithende zihlale nje emhlabeni, iingalo zisecaleni. Bandakanya i-abs kunye nokuphakamisa isinqe phantsi. Yehlisa kancinci ithambo lomsila emgangathweni kwaye ucofe kancinci phambi kokuba unyuse umva ukuya kwibhulorho.

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