Ukulimala Kohlobo lwe-Crossfit
I-Back Clinic CrossFit Type Sports Injuries Chiropractic Team. I-CrossFit iwuhlobo lokuzivocavoca oluhlanganisa ukunyakaza okuphezulu okusheshayo nokulandelanayo, ukunyakaza kwe-ballistic futhi isibe inketho yokufaneleka ethandwayo. Abantu ababamba iqhaza kulolu hlobo lokuqeqeshwa baqala ukuthuthukisa ukuqina emisipha nasemalungeni abo ngokushesha kunakweminye imidlalo. Lokhu kubenza babe sengozini enkulu yokulimala. Futhi, njenganoma iyiphi ibutho lokufaneleka, futhi naphezu kokwenza yonke into umqeqeshi akutshela ukuthi ukwenze futhi ukwenze ngendlela efanele; ukulimala kungenzeka futhi kwenzeke.
Ukwelashwa kwe-Chiropractic kunikeza laba bahlanganyeli kanye nesistimu yabo ye-musculoskeletal ikhono lokukhulula ukucindezeleka ngokushesha futhi balulame ngokushesha ukuze benze. Amazinga okulimala anezinhlelo eziqinile zokuqeqesha ukuqina abukeka afana nalawo abikwa kwezemidlalo ehlukahlukene okungukuthi i-weightlifting, powerlifting, ne-gymnastics. Ukulimala okuvame ukubikwa wukulimala komgogodla namahlombe.
Abahlanganyeli ekuqeqesheni abathola ukwelashwa kwe-chiropractic ngaphambi nangemva kwezikhathi zokuqeqesha banemiphumela engcono uma kuziwa ekulimazeni, njengoba ukuhlaziywa kwe-chiropractic kungathola izinkinga eziyisisekelo. Udokotela we-chiropractic angachazela abasubathi ukuthi yiziphi izivivinyo okufanele bazilungise noma bazigweme. Kanye ne-chiropractor, izivivinyo zingenziwa ngokwezifiso ukuze zisize ukulungisa ukunyakaza okungasebenzi kahle ukuze kusebenze kahle.
by UDkt Alex Jimenez | Abadlali, I-Chiropractic, Ukulimala Kohlobo lwe-Crossfit, Ukulimala Kwezemidlalo
I-Sports Chiropractor: Ukuze uthole ukuthi yini laba ochwepheshe ogama ufuna ukukwenza ngaphambi kokwenza i-aphoyintimenti, Abagijimi Umhlaba wabuza odokotela ababili be-chiropractors abasebenza ngokukhethekile ekusebenzeni mayelana nokuthi yiziphi iziphambeko ezivamile zokuqeqesha eziholela ezigulini ezigcina emahhovisi azo ngokuphindaphindiwe.
OKUSHIWO: Kufanele Ubone Nini I-Chiropractor Yezemidlalo?
UNGATHENGI Izicathulo Ukuze Ubukeke
Ngenkathi izifundo zibuyela emuva naphambili kungakhathaliseki ukuthi izinhlobo ezithile zezicathulo ezigijimayo ziholela ekulimaleni, kusewumqondo omuhle ukukhetha ukulingana okufanele ngaphezu kokukhahlela okubukeka kupholile noma okuthole ngokushibhile. U-Ian Nurse, DC, umsunguli we Impilo eMotion Boston kanye ne-sub-2:30 marathoner, ikholelwa ukuthi ukulimala okuningi okugijima kungaqala ngokungabi nezicathulo ezifanele ezinyaweni zakho.
Umhlengikazi uncoma ukuthi uye esitolo esikhethekile futhi ube nomuntu ozobuka ukuhamba kwakho ngaphandle noma ku-treadmill. Lokhu kuzovumela othile esitolo ukuthi athole izinhlobonhlobo zezicathulo ezingase zisebenze kangcono umakhenikha wakho othile ogijimayo/wohambayo. (Ungathola isitolo esiseduze esisebenzayo ngokubheka yethu Isitolo FinderUkusuka lapho, ungaya kulokho okuzwakala kukuhle uma ugijima.
OKUSHIWO: Uzithenga Kanjani Izicathulo Zokugijima Ezilungile
Umhlengikazi uthe uphinde wabuza iziguli zakhe ukuthi ngabe sekushintshile yini izicathulo zokugijima zisuka kwesinye isitayela ziye kwesinye. Isibonelo, ukushintshela esicathulweni se-zero-drop kusuka esicathulweni esijwayelekile, ngaphandle kokungena kalula kuso, kungandisa ingozi yokulimala. Njengomuntu osebenza esitolo esigijimayo, udokotela wezifo zezemidlalo njengoMhlengikazi angase abheke nokugijima kwakho ehhovisi ukuze ahlole ukungalingani kumakhenikha onyawo lwakho.
Wonke ama-biomechanics aqala onyaweni lwakho, kusho umhlengikazi. Sonke sineziteleka zezinyawo ezihlukene. Uma ishaya phansi ngendlela ethile, isicathulo kufanele sikusekele lokho. Uma ungumgadli wezinyawo zangaphambili, umgadli we-rearfoot, i-overpronator, noma ngaphansi kwe-pronator, zonke lezo ziteleka zezinyawo zingaboleka ezinhlobonhlobo. ukugijima ukulimala.
MUSA Yenza Ukwelula Okuqinile Ngaphambi Kokugijima
Ukubamba i-static stretch isikhathi esingaphezu kwemizuzwana eyi-10 kungasusa amandla akho emisipha aqhumayo ngaphambi kokugijima, ngokusho kukaDerek Vinge, DC at I-Fit Chiropractic & Sports Therapy e-Courtenay, eBritish Columbia. Olunye ucwaningo lwaze lwabonisa ukuthi ukwelula imisipha ebandayo ngaphambi kokuba i-3K eqinile ishiye abantu ngabanye beqala ukugijima kwabo kancane futhi ngomzamo omkhulu obonakalayo. Futhi uma imisipha yakho ingabonisi kahle, kungaholela ekulimaleni okuncane okuphenduka izinkinga ezinkulu ngokuhamba kwesikhathi.
Ungcono ngochungechunge lokunwebeka okuguquguqukayo njengamaphaphu nama-squats ukuze wenze igazi ligeleze emzimbeni. (Lokhu kufudumala kwemizuzu emi-2 kufanele kwenze ubuqiliIzinzuzo zizobonakala uma ungeza imizuzu emihlanu kuya kweyi-10 yokwelula okuguquguqukayo ngaphambi kokushaya imigwaqo noma imizila.
Uma wenza kusebenze okuthile kanye nama-warmups ashukumisayo, uzoba umgijimi onamandla, osheshayo. Ngiphinde ngikhohlwe ukwenza i-stretch ematasa, futhi ngicabanga ukuthi mhlawumbe yisikhathi lapho uzitshela ukuthi ngizokwenza lokhu kamuva. Ngizobhekana nayo kamuva, kusho uVinge.
MUSA Ukweqise Ngama-Roller Foam
I-Foam iguqa nezinye izindlela zokwenza ifindo noma ukuvuselela imilenze yakho kungaba yinto enhle ngokulinganisela. Kepha okuncane kwesinye isikhathi kungaphezulu, ngokusho kwabahlengikazi.
Ngibona abantu abaningi abavame ukungena ngokweqile kulokho, kusho uMhlengikazi. Benza amagwebu amaningi kakhulu aginqa phezu kwabo Ibhendi ye-IT nama-quads futhi asezinhlungwini nakakhulu. Kufana ne-finesse, lapho uzama khona ukugeleza kwegazi endaweni, kodwa awuzami ukushaya igumbi kakhulu kangangokuthi udala umonakalo omkhulu.
OKUSHIWO: 14 Amarola Amagwebu, Amabhola, Nezinduku Zokusebenza Amafindo
Yeka uma usebenza ngerola yegwebu futhi kukhona okuqhubeka kulimaza noma kuba kubi kakhulu. Ukweqisa indawo yenkinga kungase kuyishise kakhulu. Uma uzizwa ukahle, Umhlengikazi uphakamisa ukwenza umsebenzi olula kurola wegwebu ngemva kokugijima ukuze ushaye noma yiziphi izindawo eziyinkinga umzuzu owodwa kuya kwemibili.
MUSA Gquma Uma Ungena Ehhovisi
Kungaba ngcono uma ungafikanga ekuvakasheleni ihhovisi namakhasi namanothi avela ku-WebMD. Kodwa akufanele uthule futhi ucabange ukuthi udokotela we-chiropractor wezemidlalo unazo zonke izimpendulo ngokukubuka nje.
Ukuya esifundweni, cabanga ngalokho obekulokhu kukuhlanyisa ngokuqhubekayo entanyeni eqinile, amaqakala angakwesokunxele azovumela inja ukuthi igxile kulokho okukukhathazayo.
Abagijimi bayayazi imizimba yabo kangcono kakhulu kunabantu abaningi, kusho umhlengikazi. Njengoba sigijima, sihlala sihlola ezingxenyeni ezihlukahlukene zomzimba, futhi abantu bangabona ukuthi yini engalungile, futhi bangabona uma ukuhamba kwabo kushintshile nokuthi yini elengayo. Ulwazi engiluthola ezigulini zami lungisiza kakhulu.
UNGAKHOHLWA Ukubona Umuntu Uma Uyidinga & Lalela I-Chiropractor Yakho Yezemidlalo
Ngemigomo yokuqeqeshwa namamayela okumele aqedelwe, abagijimi bavamise ukungavumi uma kukhona okungalungile. Cishe kuyibheji lokuhlonipha ukuhlala ungekho etafuleni isikhathi eside.
Kodwa uVinge ucabanga ukuthi kuningi akwenzayo kunokulungisa ukulimala. Uma inkinga eyisisekelo inakekelwa, ungakwazi ukufundisa umzimba wakho ukuthi wenze ezingeni eliphezulu kunalokho obucabanga ukuthi ungakwenza.
Ngemuva kokuthi sebeqale ukuba ngcono, singasebenza kwezinye izindaba ukuze sithole ukusebenza okwengeziwe kuzo, kusho uVinge. Uma ungakaze ubhekwe, awazi ukuthi konakelephi.
by UDkt Alex Jimenez | Ubufakazi Athletic, Imibiko Yecala Lomtholampilo, Ukulimala Kohlobo lwe-Crossfit, Ubufakazi, Ividiyo
UDaniel Alvarado, umnikazi we-PUSH Fitness, ukuze abambe iqhaza emisebenzini yakhe engokwenyama, uncike empilweni yakhe. Ngemva kokulwa nobuhlungu behlombe phakathi nezinyanga ezimbalwa, uDaniel Alvarado waya ukuvakashela uDkt Alex Jimenez, udokotela wezifo zesikhumba, ukuze athole ukuvuselelwa kobuhlungu behlombe. Ukunakekelwa kwe-Chiropractic kuwukwelashwa kokuxutshwa, okungase kubangele izimpawu, noma enye inketho yokwelashwa esetshenziselwa ukusiza ngokuqapha ukubuyisela noma yikuphi ukungahambi kahle. UDkt. Alex Jimenez usize uDaniel Alvarado ukuba athuthukise amandla akhe, ukuguquguquka, nenkululeko ngokusebenzisa ukulungiswa komgogodla kanye nokuxhaphaza ngesandla. UDaniel Alvarado wakwazi ukubuyela emisebenzini yakhe yansuku zonke ngemuva kokuthola ukulungiswa kobuhlungu behlombe kanye noDkt. Alex Jimenez, udokotela wezifo zamathambo. UDaniel Alvarado uncoma kakhulu uDkt Alex Jimenez ngoba nguyena ongakhetha ukuhlinzwa ubuhlungu ehlombe.
I-Chiropractic Rehab
Sibusisekile ukwethula kini I-El Paso's Premier Wellness & Injury Care Clinic.
Amasevisi ethu akhethekile futhi agxile ekulimaleni nasenqubweni ephelele yokululama. Izindawo zethu zokuzijwayeza zihlanganisa�Impilo Nokudla Okunempilo, Ubuhlungu obungapheli,�Ukulimala Komuntu,�Ukunakekelwa Kwezingozi Zezimoto, Ukulimala Kwasemsebenzini, Ukulimala Emhlane, Okuphansi�Ukuhlungu obusemhlane, Ubuhlungu bentamo, migraine Ukwelashwa, Ukulimala Kwezemidlalo,�I-Sciatica Enzima, Scoliosis, Complex Herniated Diss, fibromyalgia, Ubuhlungu Obungamahlalakhona, Ukulawulwa Kwengcindezi, Nokulimala Okuyinkimbinkimbi.
Njengomtholampilo we-El Paso's Chiropractic Rehabilitation & Integrated Medicine Center, �sigxile kakhulu ekwelapheni iziguli ngemva kokulimala okukhungathekisayo kanye nezinhlungu ezingapheli. Sigxila ekuthuthukiseni ikhono lakho ngezinhlelo zokuvumelana nezimo, ukuhambahamba nokuba bukhali ezenzelwe wonke amaqembu eminyaka yobudala nokukhubazeka.
Sifuna uphile impilo egcwaliseka ngamandla engeziwe, isimo sengqondo esihle, ukulala okungcono, ubuhlungu obuncane, isisindo somzimba esifanele futhi ofundiswe ukuthi ungayigcina kanjani le ndlela yokuphila. Ngenze impilo yokunakekela zonke iziguli zami.
Ngiyakuqinisekisa, ngizokwamukela okuhle kakhulu kuwe
Uma uyijabulele le vidiyo futhi sesikusize nganoma iyiphi indlela, sicela ukhululeke ubhalise futhi sincoma.
Ncoma: UDkt. Alex Jimenez � Udokotela weChiropractor
Amabanga Ezempilo: www.healthgrades.com/review/3SDJ4
Ikhasi Lomtholampilo le-Facebook: www.facebook.com/dralexjimene…
Ikhasi Lezemidlalo le-Facebook: www.facebook.com/pushasrx/
Ikhasi Lokulimala ku-Facebook: www.facebook.com/elpasochirop…
Ikhasi le-Facebook Neuropathy: www.facebook.com/ElPasoNeurop…
Yelp: goo.gl/pwY2n2
Ubufakazi Bomtholampilo: www.dralexjimenez.com/categor…
Ulwazi: UDkt. Alex Jimenez � Udokotela weChiropractor
Indawo Yomtholampilo: www.dralexjimenez.com
Indawo Yokulimala: personalinjurydoctorgroup.com
Isayithi Lokulimala Kwezemidlalo: i-chiropracticscientist.com
Isizinda Sokulimala Emuva: elpasobackclinic.com
Okuxhunyiwe: www.linkedin.com/in/dralexjim…
Pinterest: www.pinterest.com/dralexjimenez/ Twitter: twitter.com/dralexjimenez
Twitter: twitter.com/crossfitdoctor
Ncoma: PUSH-as-Rx ��
Isikhungo Sokuvuselela: www.pushasrx.com
Facebook: www.facebook.com/PUSHftinessa…
PUSH-as-Rx: www.push4fitness.com/team/
by UDkt Alex Jimenez | Izindaba ze-Chiropractic, Crossfit, Ukulimala Kohlobo lwe-Crossfit, El Paso Chiropractic Izindaba, Ukuzivocavoca, Ukufaneleka, Ukuhamba Nezimo, PUSH-as-Rx, Ukulimala kwezemidlalo, Ukulimala Kwezemidlalo, Ukwelashwa
Izicathulo zokugijima: Izinyawo zibalulekile. Ngesikhathi umuntu waseMelika ojwayelekile efinyelela iminyaka engama-50, azobe esehambile Amamayela angu-75,000.
Abagijimi babeka amamayela engeziwe ezinyaweni zabo, nokucindezeleka. Izinyawo zakho ziyisisekelo sakho. Inkinga ezinyaweni zakho ingaphonsa umzimba wakho wonke ngaphandle kwesilinganiso. Yingakho uma kuziwa ekugijimeni izicathulo, kubalulekile ukuthola uhlobo olufanele. Lo mhlahlandlela uzokusiza ukuthi uthole izicathulo ezigijimayo ezifanele wena.
Izigijimi zokugijima
Ngaphambi Kokuthenga
Yazi uhlobo lomgijimi oyilona.
Izinhlobo ezahlukene zokugijima zidinga izici ezihlukene ezicathulweni.
Eminye imibuzo okufanele icatshangelwe:
- Uyagijima noma uyagijima?
- Iyiphi indawo ogijima kuyo ku-asphalt, i-treadmill, noma imizila?
- Ugijima ibanga elingakanani isonto ngalinye?
- Ungu ukuqeqeshelwa i-marathon?
- Ingabe ungumgijimi oqhudelanayo?
Yazi uhlobo lomzimba wakho.
Umuntu omkhulu ngeke anyakaze futhi agijime ngendlela efanayo nomuntu ozacile, onoboya. Umuntu okhuluphele ngokweqile uzobeka ingcindezi eyengeziwe ezinyaweni zakhe � nasezicathulweni.
Yazi indlela yakho yokugijima.
Indlela ogijima ngayo, ukunyakaza kwegxathu lakho nendlela unyawo lwakho olushaya ngayo phansi kunomthelela omkhulu ohlotsheni lwesicathulo esigijimayo esidingayo. Lapho eyakho unyawo ithintana nomhlabathi, yini efika kuqala? Ingabe ingaphakathi lonyawo lwakho lwangaphambili lishaya kuqala? Isikhungo sesithende sakho? Ingaphandle kwesithende sakho? Lapho unyawo lwakho luqala ukushaya kulapho ufuna khona ngempela umcamelo.
Yazi ukuthi ikuphi ukulimala okungenzeka ukuthole ngesikhathi ugijima.
Plantar fasciitis, ama-shin splints, i-tendonitis, nama-blisters kukhona ukulimala okumbalwa okuvamile okungahlehliswa noma kuthuthukiswe uma ugqoka izicathulo ezigijimayo ezihambisana kahle.
Yazi uhlobo lwe-arch onayo.
Ukuthi uyaphakamisa (ama-foot rolls ukuya ngaphandle) noma pronate (ama-foot rolls ukuya ngaphakathi) kunqunywa, okungenani ngokwengxenye, ngokuma kwe-arch yakho. Nakuba ama-supinators engavamile, abantu abambalwa kakhulu ngaphezu kwe-pronate. Lokhu kungaba umthombo wokulimala ngenxa yokusebenzisa ngokweqile.
Lapho Uthenga
Inikeze ukuhlolwa kwe-360-degree.
Uma abantu bezama izicathulo ngokuvamile babheka ukuthi zifanelekile yini ebhokisini likazwane, kodwa ungabheki okunye kunalokho. Uma uzama izicathulo zokugijima, udinga ukwenza isiqiniseko sokuthi unendawo eyanele ebhokisini likazwane, kodwa futhi udinga ukuhlola ukuthi unyawo lwakho lonke luyalingana yini endaweni yesicathulo.
Nika unyawo lwakho isikhala esanele.
Okungaphezulu kufanele kube nendawo eyanele kodwa akufanele kudedeleke. Akufanele futhi ikucindezele unyawo lwakho. Kufanele ilingane kahle ngaphandle kokumpintsha noma ukubopha.
Thenga kamuva emini.
Usuku lonke izinyawo zakho zivuvukala. Uma ugijima nazo ziyavuvukala ngakho uma uthenga izicathulo, ukuhamba lapho izinyawo zakho zizinkulu kuzosiza ukuqinisekisa ukuthi uthola ukulingana okunembe kakhulu nokunethezeke kakhudlwana ngangokunokwenzeka.
Hamba nezicathulo zakho zokugijima ezindala lapho uthenga.
Ukuba nezicathulo zakho ezindala lapho uthenga kuzosiza umuntu othengisa ukuthi anqume ukuthi hlobo luni lwesicathulo sokugijima oludingayo. Bangabheka ukugqoka esicathulweni ukuze babone amaphethini akho okugijima futhi bakusize uthole isicathulo esikusebenzela kangcono.
Linganisa unyawo lwakho.
Njengoba ukhula izinyawo zakho ziyashintsha ngempela; zinganwebeka noma zibe isicaba. Ungalinge ucabange ngosayizi wesicathulo sakho, linganisa unyawo lwakho ngaso sonke isikhathi. Ukulingana okunethezekile kuncike ekugqokeni isicathulo sikasayizi olungile. Udinga futhi ukukhumbula ukuthi osayizi bezicathulo bangase bahluke kusuka kumkhiqizo kuya komkhiqizo.
Gqoka ukugijima.
Uma uthenga izicathulo zokugijima ezintsha, gqoka ngendlela obungenza ngayo uma ugijima. Ungabonisi ugqoke ama-flip flop noma uma ugqokele ihhovisi. Impela ungaveli ngaphandle kwamasokisi.
Khohlwa izitayela zakamuva noma okusemfashinini; cabanga ukusebenza.
Kunenqwaba yezicathulo ezibukhali, kodwa lokho akusho ukuthi ziyizicathulo ezikulungele wena. Hamba ngokulingana nokusebenza kuqala bese kulandela imfashini okwesibili.
Zithathe uzihlole.
Uma usuzinze kupheya eyodwa noma amabili, wazame womabili bese uwazama. Izitolo eziningi ezisebenza ngezicathulo ezigijimayo zine-treadmill noma indawo lapho abagijimi bengazama khona izicathulo zabo. Yileyo ndlela kuphela ongasho ngayo isicathulo uma isicathulo sikufanele.
Umtholampilo Wezokwelapha Wokulimala: Ukwelashwa Kokulimala Kwezemidlalo
by UDkt Alex Jimenez | Abadlali, Ukulimala Kohlobo lwe-Crossfit, Ukunakekelwa kokulimala, Ukuhamba Nezimo, PUSH-as-Rx, Ukulimala Kwezemidlalo
I-Patellofemoral Syndrome: Njengoba isimo sezulu sishisa futhi intwasahlobo inyakaza ngokugcwele, abagijimi abaningi ngokwengeziwe baphumela ngaphandle, bashaya i-pavement ukuze baziqeqeshele imijaho ezayo noma bavele bakhuphule izinga labo ngemva kobusika obude. Nakuba kukhona abagijimi abanonya kakhulu abangavumeli ngisho nobusika obunonya kakhulu bubavimbe, iningi livame ukuhlehlela endlini, lilinde izinsuku ezifudumele nendawo ejabulisa kakhudlwana. Ngeshwa, ukwanda komsebenzi kungaholela engcupheni eyengeziwe yokulimala, ikakhulukazi i-patellofemoral pain syndrome (PFPS), eyaziwa nangokuthi idolo lomgijimi.
Iyini i-Patellofemoral Pain Syndrome?
Idolo lomgijimi livame ukusetshenziselwa ukuchaza i-PFPS, kodwa idolo lomgijimi empeleni igama elibanzi elichaza eziningana ezahlukene ukulimala kwamadolo noma izifo. I-PFPS yisimo esibuhlungu esibangelwa lapho izicubu eziphakathi kwe-femur (ithambo lethanga) kanye ne-patella (i-kneecap) zivutha noma zicasukile.
Iningi labantu lizobona ubuhlungu engxenyeni engaphambili noma engxenyeni yangaphambili yedolo, kodwa ubuhlungu bungatholakala kwezinye izingxenye zedolo ngisho ukuhlungu obusemhlane kungenzeka. Ukugijima kukhulisa ukungakhululeki, njengoba kwenza ukuhlala isikhathi eside nokukhuphuka noma ukwehla ngezitebhisi.
Izimbangela ze-PFPS nazo zingahluka kakhulu. Ukusebenzisa ngokweqile kuvame ukuba yinto yokuqala abantu abayicabangayo, kodwa inkinga ngendlela idolo eliqondaniswe ngayo empeleni iyisizathu esivame kakhulu.
Uma i-patella ingahambisani kahle, lapho ihamba nge-groove esekupheleni kwe-femur, ibangela ukucasuka kwezicubu ezizungezile. Lokhu kuvame ukwenzeka ngenxa yokuthi imisipha namalunga ayalingana.
Isibonelo, uma umsipha we-quad ohlangothini olulodwa ubuthakathaka kunolunye uhlangothi uphonsa lonke uhlelo ngaphandle kokulingana, okubangela ukuthi idolo lingahambi kahle. Lokhu kuholela ebuhlungu bedolo kanye nokungakhululeki.
Ukwelashwa Kwe-Patellofemoral Syndrome – Idolo Lokugijima
Lapho ukwelapha i-PFPS, ukuphumula kuvame ukuba kuqala ohlwini, kulandelwa ukugcoba indawo ukuze kuncishiswe ukuvuvukala. Uma ubuhlungu sebulawulwa, isinyathelo esilandelayo ukuthola ukuthi yini ebangela inkinga. Kubalulekile ukukhipha izimo ezimbi kakhulu noma ukulimala kuqala ukuze unqume indlela yokwelashwa engcono kakhulu.
Uma ngempela kuyi-PFPS, ukuqinisa imisipha ngaphakathi naseduze kwedolo ngokuvamile kuyisinyathelo sokuqala sokwelashwa. Kubalulekile ukuthi amandla emisipha alinganisele ukuze idolo likwazi ukuhambisana kahle. Ukuthola izicathulo ezinhle zokugijima nakho kuyanconywa ukuze ukulimala kwesikhathi esizayo kungavinjelwa.
I-Chiropractic For Runner's Knee
Idolo lomgijimi, noma i-PFPS, isabela kahle kakhulu ekwelashweni kwe-chiropractic. I-chiropractor iyakwazi ukwenza ukuhlolwa okuphelele futhi ithole imbangela yenkinga, bese ihlanganisa ukwelashwa ngendlela efanele. Lokhu ngokuvamile kwenziwa esimweni ngasinye ngokwelashwa okusekelwe ezidingweni zomuntu ezihlukile. Isazi se-chiropractor singenza ukuqondanisa okuhlukahlukene kwe-chiropractic kanye nokukhwabanisa emgogodleni, okhalweni, eqakaleni, namadolo ukuze ubuyisele umzimba ekulinganiseni okufanele.
Isazi se-chiropractor singase futhi sincome ezinye izindlela zokwelapha ezitholakalayo ezihlanganisa izithasiselo ezikhethekile, ukulungiswa kokudla, kanye nohlelo lokuzivocavoca. Isazi se-chiropractor singase futhi sincome izivivinyo ezithile zokwelula ukusiza ekwelapheni. I-Kinesio taping ingenye indlela yokwelapha evamile engase isetshenziswe ngokuhambisana nokunakekelwa kwe-chiropractic. Kuzuzisa kakhulu uma kukhona ukungalingani kwamandla emisipha. I-tape ingasiza ukusekela iqembu lemisipha elibuthakathaka.
Ukunakekelwa kwe-Chiropractic kuyindlela yokwelapha ephumelela kakhulu ye-patellofemoral syndrome kanye nobuhlungu bamadolo obuhambisanayo. Isebenza ukulungisa inkinga ngokubuyisela umzimba ekuqondaneni okufanele, ukuwuvumela ukuthi usebenze ngendlela okufanele usebenze ngayo.
Umtholampilo Wezokwelapha Wokulimala: Ukwelashwa Kokulimala Kwezemidlalo
by UDkt Alex Jimenez | Ukuvuselelwa kwezemidlalo, Abadlali, Izindaba ze-Chiropractic, Ukulimala okunzima, Ukulimala Kohlobo lwe-Crossfit, El Paso Chiropractic Izindaba, Ukunakekelwa kokulimala, Ukuhamba Nezimo, PUSH-as-Rx, Ukulimala kwezemidlalo, Ukulimala Kwezemidlalo
I-IT Iliotibial band syndrome kuwukulimala okuvamile phakathi kwabagijimi. Uma sitholwa kusenesikhathi futhi ukwelashwa kuqala ngokushesha amathuba okuthi sibe yisifo esingelapheki ayancipha. Iphendula kahle kakhulu ku-chiropractic ngoba ihlanganisa i-pelvis nemisipha ehlobene. Uma i-pelvic mechanics ingasebenzi kahle imisipha ayisebenzi kahle okuvimbela ukuguquguquka nokuhamba. Lokhu kungaholela emisipha eqinile engase ivimbele ukunyakaza futhi ibangele ubuhlungu. Ukulungiswa kwe-Chiropractic kuye kwafakazelwa ukusiza kulesi simo.
Iyini I-Iliotibial Band?
The I-Iliotibial Band, noma i-fasciae latae, i-casing yangaphandle ye-muscle ehamba eceleni kwethanga langaphandle, kusukela phezulu kwe-hip kuya ngaphandle kwedolo. I-IT Iliotibial band syndrome yenzeka lapho lelo casing liqina. Iyagobeka noma iqine uma umile; yikho okugcina ukuvumela kwakho kuqonde, okuvumela umsipha omkhulu wethanga ukuba uphumule.
Kunemisipha emibili eyinhloko ehilelekile ku-aliotibial band syndrome, i-buttock muscle, noma i-gluteus maximus, kanye nemisipha ye-tensor fasciae latae. Kwesinye isikhathi i-Iliotibial Band Syndrome ibizwa nge-Tensor Fasciae Latae Syndrome futhi la magama womabili angasetshenziswa ngokushintshana.
I-IT Iliotibial Band Syndrome Ichaziwe
Njengoba ibhande le-aliotibial lishuba lidonsa endaweni lapho lixhuma khona edolweni. Lokhu kubangela ubuhlungu bamadolo ngenxa yokusetshenziswa kokucindezela okukhulu ku-bursa. I-bursa ibe isivuvukala, ivuvukele, futhi ibe buhlungu. Ngesikhathi somsebenzi, njengokugijima ekuthambekeni, ama-glutes abandakanyeka kakhulu.
Esinye isiphetho sebhendi ye-aliotibial ifakwe ku-glutes ukuze ibhande liqina kusukela kulo msebenzi, lingabangela ubuhlungu be-aliotibial band syndrome. Umsebenzi ophindwayo uqhubeka usenza sibe sibi nakakhulu, njengoba kwenza ukugijima emigwaqweni eqinile yasendlini noma emigwaqweni engalingani kanye nokuba namakhothamo adilikayo noma ukuwenza ube phansi noma aguge. izicathulo ezigijima.
Izimpawu ze-Iliotibial Band Syndrome
Kunezimpawu ezimbalwa ezingasetshenziswa ukuxilonga i-iliotibial band syndrome. I-lateral ubuhlungu bamadolo (ubuhlungu obungaphandle kwedolo) kuwuphawu oluyinhloko futhi ngokuvamile lusetshenziswa njengethuluzi eliyinhloko lokuxilonga. Zimbalwa izimo ezihilela ubuhlungu bamadolo obuhlangene. Ezinye izimpawu zihlanganisa:
- Ubuhlungu obuba bubi nakakhulu ngemva kokugijima, ikakhulukazi ngemva kokugijima endaweni ethambekile, ukugibela izitebhisi, noma ukugibela amagquma.
- Kungase kungabi nabuhlungu uze wenze into ebhebhethekisa njengokuqwala intaba.
- Ubuhlungu bungase bungaqala kuze kube yilapho usuphakathi nendawo ekubalekeni.
- Ubuhlungu bungaba nzima futhi buqede amandla.
- Ingakwazi ukuhambisana ne-hip snapping, okwenzeka lapho imisipha ewela inqulu yangaphandle ingase ichofoze noma iqhume ngenkathi igijima noma ihamba.
- Ubuhlungu bungase bube khona eduze kwethanga le-lateral ngaphandle kokufaka idolo, kodwa kuphela ezimweni ezingavamile kakhulu ukuthi kugxilwe emisipha ye-gluteal noma ye-hip.
I-Iliotibial band syndrome ngokuvamile ibizwa ngokuthi ukuqeqeshwa ngokweqile. Lokhu kungasho ukwandisa ngokuzumayo ukuphindaphinda kwamagquma noma ukuphinda imayela lakho.
Ukwelashwa Kwe-IT Iliotibial Band Syndrome
Uma i-aliotibial band syndrome yakho ibangelwa inkinga yokusebenza kwe-pelvic, ukukhulula ubuhlungu obuvela esimweni kungase kube nzima. Ukwelula akwenzeki ukuthi kulethe ukukhululeka � futhi uma kwenzeka ngeke kuhlale isikhathi eside. Uma ubuhlungu obuvela ku-aliotibial band syndrome buhlala isikhathi esingaphezu kwamasonto amabili ngisho noma unweba kuphela, isimiso sakho sokuzivocavoca esivamile, neqhwa futhi awuboni ukuthuthuka okukhulu, udokotela we-chiropractor angasiza.
Ngisho noma i ubuhlungu butholakala edolweni, inkinga ingase iqale esinqeni. Isazi se-chiropractor singahlola isimo sakho, hlola ukuze ubone ukuthi i-pelvis yakho isebenza kahle. Uma kungenjalo, ukulungiswa komgogodla kanye nokunye ukwelashwa kwe-chiropractic kungabuyisela umzimba ekuqondaneni futhi kwenze i-pelvis isebenze kakhulu.
I-Chiropractic Clinic Extra: Ukwelashwa Kokulimala Kwezemidlalo
by UDkt Alex Jimenez | Ukuvuselelwa kwezemidlalo, Abadlali, Ukulimala Kohlobo lwe-Crossfit, PUSH-as-Rx, Ukulimala kwezemidlalo, Ukulimala Kwezemidlalo, Ividiyo
Yabelana nge-Ebook Yamahhala
Ukuzwa ubuhlungu beqolo, ukungakwazi ukwenza imisebenzi yansuku zonke, ukuzivocavoca nokudlala imidlalo kungakhungathekisa noma ubani. Izimpawu eziwohlozayo zingashukumisela abantu ukuba bafune ukukhululeka ngokushesha. Kodwa, nakuba ukukhathazeka komuntu kuphela mhlawumbe ukulungisa kuphela ubuhlungu bosuku, ukulungisa inkinga imbangela yenkinga ingcono kakhulu ngokuhamba kwesikhathi futhi ingatholakala kalula ekwelashweni kwe-chiropractic. Ngemva kokuthola ukulungiswa okukodwa, abantu abaningi ikakhulukazi abadlali bangalindela ukwanda ebangeni labo lokunyakaza kanye nobuhlungu obuncane. Kungakhathaliseki ukuthi yiziphi izizathu zokufuna ukwelashwa kwe-chiropractic, umbuzo owodwa uhlala uwela ezingqondweni zabantu, umuntu kufanele abone kangaki i-chiropractor?
Impendulo yalowo mbuzo incike ezinhlosweni zomuntu. Ngokuvamile, izinkinga zomgogodla aziwona umphumela wemisebenzi yosuku olulodwa kodwa zivame ukwenzeka kancane kancane ngokuhamba kwesikhathi. Izimo eziningi zomgogodla kanye nokulimala kubangela izimpawu ezingase zande futhi zehle ngezikhathi ezithile phakathi neminyaka eminingana, okubangela ubuhlungu obuqhubekayo, obubuhlungu noma ubuhlungu obubukhali, obukhulu kakhulu ngenxa yokulimala okugugile nokuklebhula umzimba ongasakwazi ukuphulukisa ngokwawo.
I-Chiropractic Treatment Ukulimala Kwezemidlalo
Healing kudinga isikhathi nesineke, umuntu futhi kudingeka aqaphele ukuthi yini ebangele izinkinga kwasekuqaleni. Ngokungazelelwe ukuyeka ukuzivocavoca okuqinile noma ukuzuza isisindo ngesikhathi esithile kungadala inqubo yokuguga esheshayo emalungeni.
Uma izinhloso zomuntu zigxile kuphela ekudambiseni ubuhlungu obuvela ngesikhathi esisodwa, khona-ke ngeke kuthathe isikhathi eside ukuphola. Ngokuvamile, ukuthola ukulungiswa izikhathi ezingu-2-3 ngesonto amasonto ambalwa kungadambisa ubuhlungu futhi kunciphise ezinye izimpawu. Kodwa, uma umuntu efuna ukukhulula izimpawu ezihlobene nesimo esicashile noma ukulimala, noma uma umuntu efuna ukulungisa ukuma okungafanele noma ukungasebenzi kahle kwemishini, inqubo ingaba yinde kakhulu. Le nqubo yokuphulukisa ngokuvamile ingadinga cishe izinyanga ezingu-2-3 zokulungiswa okuvamile.
Naphezu kokuqeda ukwelashwa nokunciphisa ngempumelelo noma yiziphi izimpawu, kunconywa ukuthi uqhubeke nokulungiswa kwe-chiropractic njalo. Yini ebhekwa njengesisekelo esivamile sokulungiswa? Ukulungiswa okungenani kanye ngeviki udokotela wezifo ezithathelwanayo kungasiza ekugcineni impilo yomuntu iyonke futhi kungavimbela izinkinga ezincane ekubeni izinkinga ezinkulu. Kubantu abaningi abaningi, ikakhulukazi labo abahlala usuku lonke, kunconywa ukuthi ugcine ishejuli yokulungisa isonto ngalinye noma amabili. I-chiropractor izochaza ukuthi iyini isimiso esifanele.
NguDkt. Alex Jimenez
I-Chiropractic Clinic Extra: Ukwelashwa Kokulimala Kwezemidlalo
by UDkt Alex Jimenez | Ukulimala Kohlobo lwe-Crossfit, Ukunakekelwa kokulimala, Ukuhamba Nezimo, Ukulimala Kwezemidlalo
Ukunakekelwa kwe-Chiropractic kunenzuzo kakhulu ezimweni eziningi ezahlukene; ezinye zisobala kuyilapho ezinye zingacacile. Izinkinga zesakhiwo ezithinta amadolo zivame ukusabela kakhulu ekwelashweni kwe-chiropractic. Uma kwenzeka kuba chondromalacia patellae kanye nezinye izinkinga zamadolo, kuye kwafakazela ukunciphisa ubuhlungu nokusiza ukuthuthukisa isimo ngokuphawulekayo, ukunikeza isiguli ukwanda kokuhamba nokuguquguquka.
I-Chondromalacia Patellae (owaziwa nangokuthi i-Runner's Knee)
Cishe amaphesenti angu-40 okulimala abagijimi abanakho ukulimala kwamadolo. Lokhu kulimala kuwela ngaphansi kwegama lesambulela idolo lomgijimi. Lokhu kuhlanganisa i-chondromalacia patellae engase futhi ibizwe nge-patellofemoral pain syndrome (PFMS).
Okunye ukulimala kwamadolo omgijimi kubandakanya i-iliotibial band syndrome, ne-plica syndrome. I-Chondromalacia patellae ingenye yezinhlobo ezivame kakhulu zamadolo omgijimi, kanye ne-PFMS. Ukuphumula neqhwa amakhambi avamile, kodwa uma lokho kungasebenzi noma lapho ubuhlungu nokuhamba ubunzima bubuya lapho isiguli sibuyela emisebenzini evamile, ukunakekelwa kwe-chiropractic ngokuvamile kuyinketho yokwelapha enhle.
I-Chondromalacia Patella
Idolo ucezu lomshini omangalisayo. Yakhelwe ukuthatha umthelela wesisindo somzimba, ukugoba, nokunyakaza. Ngaphansi kwe-kneecap kunongqimba lwe-cartilage olusebenza njengento ebamba ukushaqeka yemvelo. Ukulimala, ukusetshenziswa ngokweqile, ukuguga, noma ezinye izimo kungabangela umonakalo kulowo qwanga.
Lesi simo sibangela ubuhlungu nokukhubazeka kokuhamba, ngokuvamile lapho amadolo esetshenziswa njengokuhamba phezulu noma phansi ezitebhisini. Ubuhlungu bungase bunciphe ngokuphumula kanye neqhwa, kodwa ngezinye izikhathi lokho akwanele. Ukwelashwa kwendabuko kuhlanganisa ukwelapha ngokomzimba, imithi yezinhlungu, nokuhlinzwa.
Izimpawu
Okuvame kakhulu uphawu lwe-chondromalacia patellae ubuhlungu phambi kwedolo. Kuvame ukuchazwa njengezinhlungu ezibuhlungu ezijule edolweni. Lobu buhlungu buvame ukuba bubi nakakhulu lapho isiguli sihlezi isikhathi eside sigobise amadolo, lapho siqoshama noma siguqa, noma lapho sehla senyuka izitebhisi.
Lapho isiguli sisebenzisa kakhulu idolo, libi kakhulu. Kodwa-ke, ukuphumula kanye neqhwa kungasebenza ngokushesha ukusiza ukukhulula ubuhlungu. Uma ubuhlungu buqhubeka ngisho nokuphumula kanye neqhwa, khona-ke ukunakekelwa okunolaka kuvame ukululekwa. Nakuba ngokwesiko odokotela benikeza imithi kanye nokuhlinzwa, iziguli eziningi zithanda ukwelapha ngaphandle kwezidakamizwa, ezingangeneleli kangako. ubuhlungu bamadolo. I-Chiropractic iyindlela esebenzayo.
Izimbangela Nezingozi
Imbangela eqondile ye-chondromalacia patellae ayaziwa. Odokotela bakwazile ukuxhumanisa lesi simo nezici eziningana. Ukusebenzisa ngokweqile idolo kubeka ingcindezi ephindaphindayo kwilunga. Lokhu kuvame ukubonakala emidlalweni noma emisebenzini ehlanganisa ukugxuma noma ukugijima okuningi.
Ukulawulwa kabi kwemisipha kungenye into evamile. Imisipha ezungeze idolo ne-hip ayisebenzi kahle ukuze ukulandelela kwe-kneecap kuvaliwe. Ukulimala kungenye into evamile nge-chondromalacia patellae. Lapho i-kneecap ibekezelela ukuhlukumezeka okufana nokuphuka noma ukukhishwa.
Kunezici eziningana ezingase zandise ingozi yomuntu yokuba ne-chondromalacia patellae. Iminyaka yobudala ivame ukuphawulwa kwabancane nabasebancane. Abantu abadala abanezinhlungu zamadolo ngokuvamile babhekana nemiphumela ye-arthritis.
Ubulili bungenye into eyingozi. Abesifazane baba nalesi sifo izikhathi eziphindwe kabili kunabesilisa. Odokotela bathi lokhu kungenxa yokwakheka kwamathambo omuntu wesifazane i-pelvis iba banzi okwandisa i-engeli lapho amathambo ejoyintiya ehlangana khona.
Abantu ababamba iqhaza kwezemidlalo ethile, njengaleyo ehilela ukugxuma nokugijima kakhulu, basengozini enkulu yokuba nalesi simo. Lokhu kuyiqiniso ikakhulukazi uma ngokuzumayo bakhulisa izinga labo lokuqeqeshwa.
Ukwelashwa kwe-Chiropractic
Enosingamzali Ukwelashwa kwe-chiropractic ye-chondromalacia patellae zihlanganisa ukungenelela kokudla okunomsoco kanye nokulungiswa nokwelula. Ukwelashwa kuklanyelwe ukwelula ama-hamstrings afinyeziwe futhi kulungiswe ukuhlangana kwe-sacroiliac.
Iphuzu lokwelashwa okuningi ukuthuthukisa ukulandelela kwe-kneecap nokwandisa ukulawulwa kwemoto. Abanye odokotela basebenzisa umsebenzi wezicubu ezithambile ukusiza iziguli ezinezinhlungu zamadolo. Umzimba wonke usondela okunikezwa ukunakekelwa kwe-chiropractic akuhlinzeki nje ngokukhululeka ebuhlungu bamadolo, kodwa ngokuvamile ukwelapha noma ukunciphisa isimo ngokwaso.
Uma wena noma othandekayo ehlushwa idolo, sishayele. Udokotela wethu weChiropractic uzokwenza ukuhlolwa okuphelele ukuze anqume umthetho olandelwayo wokwelashwa wesimo sakho. Akumele uphile nobuhlungu. Futhi, sishayele. Silapha ukuzosiza!
