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Umxholo

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Amayeza ezemidlalo ayenzelwanga ukutyhilwa, iimbaleki ezihamba phambili ezithi ziphume ebaleni zifuna ukubuyela kwimeko yesiqhelo ngokukhawuleza. Nokuba amagorha empelaveki afumana iintlungu ngexesha lokuzilolonga angasebenzisa ithuba lobuchule kwezemidlalo-ama-ds asebenzisa ukuxilonga, ukunyanga nokukhusela izifo ezinxulumene nokuqina komzimba. Ukuba ukhokela indlela yokuphila esebenzayo, uyakuziqonda ezona ngozi zintandathu zixhaphakileyo kwezemidlalo:

Intlungu ye-Achilles tendon okanye ukuphazamiseka

Ukuqhekeka

Ukudinwa kwamadolo

Izikhonkwane zeShin

Ukuhlanjwa kunye nobunzima

Izihlunu ezidumbileyo

Ayingombono olungileyo ukutyhala iintlungu ngelixa uzilolonga kwi-elliptical, udlala ebaleni lebhola ekhatywayo, okanye usenza naluphi na uhlobo lomthambo. Ngapha koko, ukwenza njalo kungakhokelela komnye umonakalo. UMark Klion, MD, umhlohli weklinikhi wamayeza ezemidlalo kwiNtaba yeSinayi yeZonyango kwiCandelo lezoNyango e-New York, wabelana ngamayeza asekhaya asebenzayo kunye nokunika iingcebiso malunga nendlela yokufumana ingcali ethembekileyo kufutshane nawe ukuba iiaches ziyaqhubeka.

Umbuzo: Ngaba ukwenzakala kwezemidlalo kunganyangwa ekhaya?

A: Ngamanye amaxesha. Iintlungu zokwenzakala zibangelwa kukudumba. Zama indlela yeRICE, endiyiguqula ukuba ibe yiyo RIrayisi (Isalamane Ukuphumla, umkhenkce, ukucinezelwa, ukuphakama), ukunciphisa ukudumba kunye nokucaphuka. ndithi isihlobo phumla kuba ngenxa yokulimala okuninzi, njengezihlunu ezidumbileyo, ungahlala usebenza ngenkqubo yokuphilisa kwaye ugcine imeko ye-aerobic-kodwa kuya kufuneka utshintshe ukusuka kwimisebenzi eneempembelelo eziphezulu. Faka isicelo somkhenkce kwisithuba seeyure ezili-12 ukuya kwezi-36 zokufumana ukwenzakala ukunciphisa ukudumba, emva koko usebenzise ibhandeji ye-ACE ukugcina indawo iqinile kwaye iqine. Okokugqibela, phakamisa isiphelo ukuze umxhuzulane utsale ulwelo olungaphezulu kwindawo echaphazelekayo, unciphise ngakumbi ukudumba-into enye enokunciphisa ngokwenene inkqubo yokubuyisela kwakhona.

Q: Liliphi ixesha lokubonana nogqirha?

A: Ukulimala kwezemidlalo kunokuba nzima, kwenzeka ngokukhawuleza ngexesha lokuzilolonga, okanye okungapheliyo, ukukhula ngexesha. Ngelixa zombini ezi ntlobo unako ukunyangwa ekhaya, ukuba ukwenzakala kakhulu-umzekelo, ucinga ukuba waphuke ithambo okanye kukho ukopha kakhulu-okanye kuqhubeka ukuba buhlungu iintsuku ezintlanu emva kokuba unyango, kufuneka ubone ugqirha. Iimpawu zokulimala kakhulu ziquka ukugruzuka, ukudumba, ukukhubazeka (njengokuhluthwa kwamathambo), ukungakwazi ukubeka ubunzima kwindawo, kunye neentlungu ezibukhali. Ukulimala okunzima kakhulu, njenge-ankle sprains okanye i-Achilles tendon ruptures, kufuneka ithathwe kwi-ER. Okungapheliyo, okukwabizwa ngokuba kukusetyenziswa kakubi, ukulimala okunje nge-tendonitis, i-shin splints, okanye i-stress fractures ngenxa yoqeqesho oluphindaphindiweyo, ukuzolula okungafanelekanga, okanye iingxaki zegiya. Zibangela iintlungu ezibuhlungu neziqhubekayo eziya ziba mandundu ngokuthe ngcembe. Ukuba uyaqhwalela, uqaqadekile, okanye ufumana ukubhetyebhetye okuncinci kunesiqhelo kufuneka ubone ugqirha.

Umbuzo: Loluphi ukonzakala kwezemidlalo olunyanga rhoqo?

A: UPlantar fasciitis, ukudumba kunye nokucaphuka kwethishu emazantsi onyawo, enokuthi ivele kuye nawuphina umntu osebenzayo, hayi nje iimbaleki ezinzima. Uxinzelelo loqhekeko, iintanda ezincinci kwithambo, emlenzeni ongezantsi, ezibangelwa kukusebenza okanye ezinye izinto ezinempembelelo ephezulu njengebhasikithi. Idolo lembaleki, intlungu okanye ukuvaleka okubangelwa kukusebenzisa kakhulu okanye ukubeka amandla aphindaphindayo edolweni, nto leyo ekwayinto eqhelekileyo kwiimbaleki.

Q: Zinyangwa njani ezi nzakala?

A: Okokuqala, kuya kufuneka uqaphele ukuba iintlungu ozivayo zingaphezulu kokubandezeleka kwaye kukho into engalunganga. Emva koko, yeka ukwenza le uyenzayo. Ukuba utyhala ngeentlungu emva koko uqala umjikelo wokwenzakala okuncinci okuqhubekayo. Inkqubo yokuphilisa ihlala iqala ngokutshintsha kwezinto. Emva koko uphinde ubambe izihlunu, imisipha, kunye nemisipha ebonakaliswe kuxinzelelo, ukuze baphilise. Ukwenza ubhetyebhetye kunye nokuzilolonga amandla (okanye unyango lomzimba), kuluhlu lwesindululo esihamba kakuhle sivumela ukuba izihlunu ezonzakeleyo zibonakaliswe kubunono, ukuphilisa uxinzelelo. Izicubu ziphendula ngokulungisa iindlela ezonakalisiweyo zeselfowuni. Utyando lwenzelwe ukwenzakala apho kukho umonakalo omkhulu kulwakhiwo lwezihlunu, njengokuzahlula okupheleleyo okwenzeka ngokuqhekeka kwethoni ye-Achilles.

Q: Kuthatha ixesha elingakanani ukubuyisela kwimeko yesiqhelo?

A: Le nkqubo ithatha ixesha, naphi na ukusuka kwiiveki ezine ukuya kwezintandathu, ngamanye amaxesha ngaphezulu. Ndixelela izigulana ukuba zilindele ukuchacha ukuba zithathe ixesha elide njengoko iimpawu bezikhona

Q: Ungakhuselwa njani lo monakalo wezemidlalo?

A: Inyathelo lokuqala luqeqesho olukrelekrele. Ufuna ukufaka amandla kunye nokuziqhelanisa nokuzilolonga kwinkqubo yakho. Zonke izicubu zethu ezithambileyo-izihlunu, ii-tendon kunye ne-ligaments-ziphendula kwiingcinezelo zokusebenza ngokuba namandla kunye nokumelana nokulimala. Uqeqesho olunqamlezayo luthintela nokwenzakala. Inxalenye yesizathu sokuba i-triathlons ithandwa kakhulu kukuba ukulungiselela kwabo kubandakanya ukubaleka, ukuhamba ngeebhayisikile kunye nokuqubha ukuze uqeqeshe ngaphandle kokulayisha nangakumbi naliphi na iqela lemisipha. Kwakhona ufuna ukuqinisekisa ukuba isihlangu sakho singena ngokufanelekileyo kwaye usebenzisa izixhobo ezifanelekileyo.

Q: Ndingamfumana njani ugqirha wezemidlalo wendawo?

A: Ungaya kwiiwebhsayithi yale mibutho mibini yobungcali, ufake i-zip code yakho, ubone ukuba ukhona na ugqirha okufutshane nawe: I-AOSSM yoogqirha bamathambo kunye ne-AMSSM, yoogqirha abenza unyango olunganyangiyo lokonzakala kwezemidlalo.

Q: Ukuba akukho ngcali idweliswe kwilizwe lam kodwa ndinokuthunyelwa, zeziphi iziqinisekiso endizifunayo?

A: Ngokufanelekileyo, ufuna ugqirha owathi, emva kokugqiba indawo yokuhlala ephambili, wagqiba uqeqesho olongezelelweyo ngobudlelwane obuvunyiweyo kumayeza ezemidlalo. Kwakhona, jonga umntu olilungu lemibutho yezonyango yezemidlalo, njengeAmerican College of Sports Medicine, kwaye unento ekhethekileyo ekwenzakaleni kwakho okanye ebeka phambili ubomi ukubandakanya ukomelela, ngakumbi umsebenzi owuthandayo.

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