Ukulimala Kwezemidlalo
I-Back Clinic Sports Injury Chiropractic kanye ne-Physical Therapy Team. Ukulimala kwezemidlalo kwenzeka lapho ukubamba iqhaza komsubathi okuhlotshaniswa nemidlalo ethile noma umsebenzi womzimba kuholela ekulimaleni noma kubangela isimo esingaphansi. Izinhlobo ezivamile zokulimala kwezemidlalo zihlanganisa ama-sprains kanye nezinkinga, ukulimala kwamadolo, ukulimala kwehlombe, i-Achilles tendonitis, nokuphuka kwamathambo.
I-Chiropractic ingasiza iukuvimbela amanxeba. Abasubathi abavela kuyo yonke imidlalo bangazuza ekwelashweni kwe-chiropractic. Ukulungiswa kungasiza ekwelapheni ukulimala kwezemidlalo ezinomthelela omkhulu okungukuthi i-wrestling, ibhola lezinyawo, nehokhi. Abasubathi abathola ukulungiswa okujwayelekile bangase babone ukusebenza okuthuthukisiwe kwezemidlalo, ukunyakaza okuthuthukisiwe okuthuthukisiwe kanye nokuguquguquka, kanye nokugeleza kwegazi okwandisiwe.
Ngenxa yokuthi ukulungiswa komgogodla kuzonciphisa ukucasuka kwezimpande zezinzwa phakathi kwama-vertebrae, isikhathi sokuphulukiswa kokulimala okuncane singafinyezwa, okuthuthukisa ukusebenza. Bobabili abagijimi abanomphumela omkhulu nabancane bangazuza ekulungisweni komgogodla okuvamile. Kubasubathi abanomthelela omkhulu, kwandisa ukusebenza kanye nokuguquguquka futhi kwehlisa ubungozi bokulimala kubasubathi abanomthelela omncane okungukuthi abadlali bethenisi, abapholi, nabadlala igalofu.
I-Chiropractic iyindlela engokwemvelo yokwelapha nokuvimbela ukulimala okuhlukene nezimo ezithinta abasubathi. NgokukaDkt Jimenez, ukuqeqeshwa ngokweqile noma igiya elingafanele, phakathi kwezinye izici, yizimbangela ezivamile zokulimala. UDkt Jimenez ufingqa izimbangela ezihlukahlukene kanye nemiphumela yokulimala kwezemidlalo kumdlali kanye nokuchaza izinhlobo zokwelapha nezindlela zokuvuselela ezingasiza ekuthuthukiseni isimo somdlali. Ukuze uthole ulwazi olwengeziwe, sicela ukhululeke ukuxhumana nathi ku-(915) 850-0900 noma umbhalo ukuze ushayele uDkt Jimenez mathupha ku-(915) 540-8444.
by UDkt Alex Jimenez | Ukuvuselelwa kwezemidlalo, Ukulimala Kwezemidlalo
Ukulimala ezihlakaleni zegalofu kuvamile ngokwelashwa okudinga izinyanga ezingu-1-3 zokuphumula nokungakwazi ukuhamba futhi uma izinyembezi zikhona ukuhlinzwa. Ingabe ukwelashwa kwe-chiropractic kungasiza ukugwema ukuhlinzwa, ukusheshisa ukululama, nokuvuselela?
Igalofu Ukulimala Esihlakaleni
Ukulimala Kwezandla Zegalofu: Ngokocwaningo, kukhona ukulimala okuhlobene negalofu okungaphezu kuka-30,000 okulashwa emakamelweni aphuthumayo aseMelika njalo ngonyaka. (Walsh, BA et al, 2017) Cishe ingxenye yesithathu ihlobene nokucindezeleka, i-sprain, noma ukuphuka kwengcindezi.
- Esinye sezimbangela ezivame kakhulu zobuhlungu bezihlakala ukusebenzisa ngokweqile. (Inyanga, HW et al, 2023)
- Ukushwibeka okuphindaphindiwe kudala ingcindezi eyengeziwe emathanjeni nasemisipha, okuholela ekuvuvukeni nasezinhlungwini.
- Izindlela zokushwiba ezingafanele zingabangela ukuthi izihlakala zisonteke ngendlela engathandeki, okubangele ukuvuvukala, ubuhlungu, nokulimala.
- Abadlali begalofu ababamba ikilabhu bayiqinise kakhulu bangakwazi ukwengeza ubunzima obungadingekile ezihlakaleni zabo, okuholela ebuhlungwini nasekubambeni buthaka.
I-Wrist Tendonitis
- Ukulimala esihlakaleni okuvame kakhulu ukuvuvukala kwemisipha. (Ray, G. et al, 2023)
- Lesi simo ngokuvamile sibangelwa ukusetshenziswa ngokweqile noma ukunyakaza okuphindaphindayo.
- Ivamise ukukhula esandleni esiholayo kusukela ekugobiseni isihlakala phambili ku-backswing bese idlulela emuva ekugcineni.
Ama-Wrist Sprains
- Lokhu kungenzeka uma iklabhu yegalofu ishaya into, njengempande yesihlahla, futhi yenza isihlakala sigobe kanye/noma sisonteke ngendlela engafanele. (Zouzias et al., 2018)
I-Hamate Bone Fractures
- Uma iklabhu ishaya phansi ngendlela engavamile ingacindezela isibambo kumahhuku amathambo ekugcineni kwamathambo amancane e-hamate/carpal.
I-Ulnar Tunnel Syndrome
- Lokhu kungabangela ukuvuvukala, nokuba ndikindiki, futhi ngokuvamile kubangelwa ukubamba okungalungile noma okuxekethile.
- Idala ukulimala kwenzwa esihlakaleni ngenxa yokungqubuzana okuphindaphindiwe kwesibambo sekilabhu yegalofu ngokumelene nesundu.
de Quervain's Tenosynovitis
- Lokhu ukulimala kokunyakaza okuphindaphindayo ngaphansi kwesithupha esihlakaleni. (Tan, HK et al, 2014)
- Lokhu kubangela ubuhlungu nokuvuvukala futhi ngokuvamile kuhambisana nomuzwa wokugaya lapho uhambisa isithupha nesihlakala.
Ukwelashwa kwe-Chiropractic
Uma kubhekwa uhlobo lwalokhu kulimala, kufanele kubhekwe ukunakekelwa kwezempilo ukuze kuhlolwe izithombe ukuze kubhekwe noma yimuphi umonakalo futhi kuvimbe isihlakala ngendlela efanele. Uma ukuphuka sekukhishiwe noma kuphulukisiwe, ukulimala kwesihlakala segalufu kungazuza kukho i-chiropractic kanye nokwelashwa ngokomzimba. (Hulbert, JR et al, 2005) Ukwelashwa okujwayelekile kungase kuhilele indlela enezici eziningi ezihlanganisa izindlela zokwelapha ezihlukahlukene ezihlanganisa:
- Ukwelashwa kokukhululwa okusebenzayo, ukukhululwa kwe-myofascial, ukubethela kwe-athletic, ukuvivinya umzimba kokulungisa, nokwelula.
- Isazi se-chiropractor sizohlola isihlakala kanye nokusebenza kwaso ukuze sinqume uhlobo lokulimala.
- Isazi se-chiropractor singancoma ukusebenzisa i-splint ukuze singanyakazi isihlakala, ikakhulukazi ezimeni zokusebenzisa ngokweqile.
- Bazokhulula ubuhlungu nokuvuvukala kuqala, bese begxila ekuqiniseni ukujoyina.
- Bangase batuse uhlobo oluthile lokuqhwaza ngesandla.
- Ukulungiswa kanye nokukhwabanisa kuzokhulula ingcindezi ezinzwa ukunciphisa ukuvuvukala nokubuyisela ukuhamba.
I-Peripheral Neuropathy Ukubuyisela Okuyimpumelelo
Okubhekwayo
Walsh, BA, Chounthirath, T., Friedenberg, L., & Smith, GA (2017). Ukulimala okuhlobene negalofu kulashwe eminyangweni yezimo eziphuthumayo yase-United States. Iphephabhuku laseMelika lezokwelapha eziphuthumayo, 35 (11), 1666-1671. doi.org/10.1016/j.ajem.2017.05.035
Inyanga, HW, & Kim, JS (2023). Ukulimala kwezemidlalo okuhlobene negalofu ohlelweni lwe-musculoskeletal. Ijenali yokuvuselela umzimba, i-19 (2), i-134-138. doi.org/10.12965/jer.2346128.064
Ray, G., Sandean, DP, & Tall, MA (2023). I-Tenosynovitis. Ku-StatPearls. I-StatPearls Publishing.
U-Zouzias, IC, Hendra, J., Stodelle, J., & Limpisvasti, O. (2018). Ukulimala Kwegalofu: I-Epidemiology, Pathophysiology, kanye Nokwelashwa. I-Journal ye-American Academy of Orthopedic Surgeons, 26 (4), 116-123. doi.org/10.5435/JAAOS-D-15-00433
Tan, HK, Chew, N., Chew, KT, & Peh, WC (2014). Imitholampilo ekucabangeni kokuxilonga (156). Ukuphuka kwe hook ye-hamate eyenziwe igalofu. Ijenali yezokwelapha yaseSingapore, 55(10), 517–521. doi.org/10.11622/smedj.2014133
U-Hulbert, JR, Printon, R., Osterbauer, P., Davis, PT, & Lamaack, R. (2005). Ukwelashwa kwe-Chiropractic yesandla nobuhlungu besandla kubantu asebekhulile: ukuthuthukiswa kwephrothokholi ehlelekile. Ingxenye 1: Izingxoxo zabanolwazi. Ijenali yemithi ye-chiropractic, i-4 (3), i-144-151. doi.org/10.1016/S0899-3467(07)60123-2
by UDkt Alex Jimenez | Inhlekelele Yokulimala, Ukulimala Kwezemidlalo
Ukulimala kwe-peroneal nerve/peroneal neuropathy kungabangelwa ukuhlukumezeka okuqondile edolweni elingaphandle elinezimpawu kanye nomuzwa wokuba ndikindiki, ukuncenceza, ukuzwa kwezikhonkwane nezinaliti, ubuhlungu, noma ubuthakathaka onyaweni obungabangela isimo esaziwa ngokuthi ukwehla kwezinyawo. I-Chiropractic ingakwazi ukwenza ukuguqulwa komgogodla, ukulungisa kabusha, nokunciphisa ukucindezeleka ukuze kubuyiselwe ukusebenza kwenzwa. Bangasiza futhi ngokuhamba nokuhamba ngokuhlinzeka ngokuzivocavoca kokuqinisa imisipha nokwelula ukuze kulungiswe ukuhamba okungavamile okubangelwa ukwehla kwezinyawo nokwandisa ububanzi bokunyakaza eqakaleni.
Ukulimala Kwezinzwa Ze-Peroneal
I-peroneal nerve iqala eduze kwe-sciatic nerve ku-glutes / hip kanye nezinqe. Yehla ngemuva kwethanga ize iyofika edolweni, eligoqa ngaphambili emlenzeni lidlulele ezinyaweni liye ezinzwaneni. Inikeza okokufaka kwezinzwa kusuka ku- isici se-lateral yomlenze ongezansi kanye nengaphezulu lonyawo. Iphinde inikeze okokufaka kwe-motor emisipha enesibopho sokuphakamisa unyawo phansi iphakamisa izinzwane namaqakala futhi ukuphenduka unyawo lubheke ngaphandle.
Izimbangela
Izinkinga zesakhiwo emgogodleni noma ukungahambi kahle zingathinta ukusebenza kwesimiso sezinzwa futhi ziholele ku-peroneal neuropathy. Izimbangela zokulimala kwezinzwa ezibuhlungu zihlanganisa ukulimala kwe-musculoskeletal, ukukhubazeka kwe-peroneal nerve, ukucindezelwa, noma ukusikwa. Ukulimala ngenxa ye-trauma kanye nokucindezelwa kwezinzwa kuhlanganisa:
- Ukucindezelwa kwenzwa emlenzeni.
- Ukuxebuka kwedolo.
- Ukuhlinza idolo noma inqulu.
- Ukuphuka kwedolo noma umlenze. Ukuphuka kwe-tibia noma i-fibula, ikakhulukazi ezindaweni eziseduze kwamadolo, kungalimaza inzwa.
- Ukuphuka kweqakala.
- Ihluli.
- Ukucindezela nge-nerve sheath tumor noma i-cyst.
Impela izimo zezokwelapha ezingaphansi zingabangela izimpawu zokulimala kwe-peroneal nerve. Kunconywa ukuba kuhlolwe uchwepheshe wezokwelapha ongakwazi ukuxilonga futhi anikeze izinketho zokwelashwa ezifanele. Izinkinga ze-Neurologic ezingabangela izimpawu ezifanayo:
- I-Herniated lumbar disc
- multiple sclerosis
- Isifo sikaParkinson
- I-Amyotrophic lateral sclerosis – i-ALS noma isifo sika-Lou Gehrig.
- I-Metabolic Syndromes - isifo sikashukela, ukusetshenziswa kabi kotshwala, ukuchayeka kubuthi.
Izimpawu
Izimpawu zokulimala kwe-nerve zihlanganisa:
- Ukuba ndikindiki, ukushotshozela, noma ukulahlekelwa umuzwa phezulu onyaweni noma engxenyeni engaphandle yomlenze ongezansi.
- Ukungakwazi ukuguquguqula izinzwane noma amaqakala phezulu/dorsiflexion.
- Ukungakwazi ukugoba iqakala ukuthatha igxathu eliya phambili.
- Ukungakwazi ukuhambisa unyawo.
- Ubuthakathaka ekushintsheni konyawo/ukuzungeza ngaphandle.
- Ukuphaphatheka noma ukushaywa ngempama imisindo lapho uhamba.
- Izinguquko ze-Gait - ukudonsa izinzwane noma ukuphakamisa idolo phezulu kunomunye ukuphakamisa unyawo phansi.
- Ukuhamba njalo.
- Ubuhlungu onyaweni noma emlenzeni ongezansi.
Sifo
Ekuxilongeni ukulimala kwe-peroneal nerve, umhlinzeki wezempilo uhlola umlenze futhi ahlaziye izimpawu. Ukuhlola kungabandakanya:
- Ukuhlolwa kwesithombe - i-CT scan, i-ultrasound, noma i-MRI.
- I-Magnetic resonance - i-MR - i-neurography i-MRI ekhethekile enesinqumo esiphezulu sezinzwa.
- An i-electromyogram ikala ukuthi imisipha isabela kanjani ekushukunyisweni kwezinzwa.
- Izifundo zokuqhuba izinzwa linganisa ukuthi amandla kagesi agijima kanjani emithanjeni.
Ukwelashwa
Ukwelashwa kwe-a ukulimala kwe-peroneal nerve kuncike ekuqineni kwayo futhi kungaba ngokuhlinzwa noma okungahlinzeki. Izinketho ezingahlinzeki zihlanganisa izicathulo ze-orthotic, ukunakekelwa kwe-chiropractic, nokwelashwa ngokomzimba. Uhlelo lokwelapha ngokomzimba lungabandakanya lokhu okulandelayo:
- Icing
- Massage
- Ukukhohlisa
- Welulekela
- Ukuqinisa umzimba
- Izivivinyo zokugqugquzela
- Ukulinganisela izivivinyo
- Ukuqiniswa kweqakala
- Ukucofa iqakala
- Ukufakwa kwezicathulo - ama-splints, ama-braces, noma ama-orthotics angathuthukisa ukuhamba.
- Ukuqeqeshwa kwe-Gait ukuhamba ngaphandle kweconsi.
I-Ankle Sprain Chiropractor
Okubhekwayo
Longo, Diego, et al. "I-Muscle Shortening Maneuver: indlela engavamile yokwelapha ukulimala kwe-peroneal nerve. Umbiko wecala.” Ithiyori yePhysiotherapy nokusebenza, 1-8. 31 Jul. 2022, doi:10.1080/09593985.2022.2106915
UMilenković, SS, kanye no-MM Mitković. "I-Peroneal nerve schwannoma evamile." I-Hippokratia vol. 22,2 (2018): 91.
Radić, Borislav et al. “UKULIMALA KWE-PERIPHERAL NERVE KWEZEMIDLALO. Acta clinica Croatica vol. 57,3 (2018): 561-569. doi:10.20471/acc.2018.57.03.20
Thatte H et al. (2022). Ukuhlolwa kwe-Electrodiagnostic kwe-peroneal neuropathy. ncbi.nlm.nih.gov/books/NBK563251/
T Francisco, Vinicius. "Ukunakekelwa kweChiropractic ukwehla kwezinyawo ngenxa ye-peroneal nerve neuropathy." Ijenali ye-bodywork and movement Therapies vol. 18,2 (2014): 200-3. doi:10.1016/j.jbmt.2013.08.004
by UDkt Alex Jimenez | Ukuvuselelwa kwezemidlalo, Ukulimala Kwezemidlalo
Abasubathi, ochwepheshe, abaphumelele kancane, amaqhawe angempelasonto, abathanda ukuqina komzimba, nabantu abakhuthele ngokomzimba nabanempilo bangazizwa bekhohlisiwe lapho belimala. Ukulimala kwezemidlalo ukululama kuhilela ukuphumula, ukwelapha ngokomzimba, ukulungiswa kabusha kwe-chiropractic, nokuvuselelwa. Nokho, kungaba ize uma lowo muntu engalulami ngokwengqondo nangokomzwelo. Ukubhekana nokucindezeleka kokulimala, ukubekwa eceleni nokudlulela ngale kokubi, nokugxila kakhulu kumasu amahle kubalulekile futhi kudinga ukuqina ngokomzimba nangokwengqondo.
Ukubhekana Nokulimala Kwezemidlalo
Ukufaka amasu e-psychology yezemidlalo kubalulekile njengabantu ngabanye bangathola imizwa ehlobene nokulimala njengokukhathazeka, ukudabuka, ukukhungatheka, intukuthelo, ukuphika, ukuhlukaniswa, nokudangala. Ukubhekana nokulimala nokusebenzisa isikhathi sokuphumula ukuze ubonise futhi uzuze imibono emisha kuvumela umsubathi ukuthi athuthukise izinjongo zakhe ngokugxila kakhulu, ukuguquguquka, nokuqina.
Amasu Angasiza
Qonda Ukulimala
Ukwazi imbangela, ukwelashwa, kanye nokuvinjelwa kokulimala okuthile kubangela ukuqonda okujulile kanye nokuncipha kokwesaba noma ukukhathazeka. Ukukhuluma nodokotela, udokotela wezifo zesikhumba, umqeqeshi, umqeqeshi, kanye nodokotela wezengqondo kungasiza abantu ukuthi bafunde lokho okudingeka bakwenze ukuze balulame ngokushesha nangendlela efanele. Izinto ezimbalwa okufanele zicatshangelwe okulandelayo zihlanganisa:
- Uhlobo lokulimala.
- Izinketho zokwelapha.
- Inhloso yokwelashwa.
- Isikhathi sokutakula.
- Amasu okubhekana nawo.
- Okulindelwe ukuvuselelwa.
- Ukuzivocavoca okuhlukile okuphephile.
- Izimpawu eziyisixwayiso zokuthi ukulimala kuya kuba kubi kakhulu.
- Ukuthola umbono wesibili kuyatuswa, ikakhulukazi uma ukuhlinzwa kuyelulekwa.
Gxila Ekubuyiseleni
Esikhundleni sokugxila ekungakwazini ukudlala, ukulahlekelwa amandla, ukufunda ukunyakaza, kanye nobude besikhathi obungase buthathe, ukwamukela ukuthi umzimba ulimele futhi udinga ukulungiswa ukuze ubuyele ukudlala kunenzuzo enkulu. Ukuzibophezela ngenqubo yokutakula kukhiqiza imiphumela emihle futhi kwakha ukuzethemba.
Hlala Uzibophezele
Ukuthola amaseshini okwelapha adikibele kanye nokulahlekelwa kulindeleke, ikakhulukazi ekuqaleni lapho ungakwazi ukwenza, futhi kuvela izimpawu zobuhlungu. Ukuze uthole okuningi ekubuyiseleni, hlala ugxile kulokho okudingeka kwenziwe, hhayi lokho okugejiwe.
- Ukusheshisa ukuphulukiswa, hlala uzinikele, futhi ugcine isimo sengqondo esihle sokunqoba ukulimala.
- Sebenzisa umqondo ofanayo kanye nogqozi njengoba ubungenza lapho uzilolongela umdlalo kumaseshini wokwelapha nokwelapha.
- Lalela lokho udokotela, i-chiropractor, umelaphi, nomqeqeshi wezokusubatha bayatusa, njengoba ubungenza kumqeqeshi.
- Misa imigomo emincane ukuze wakhe umfutho futhi ugcine ibhalansi, ngomgomo wokugcina wokululama ngokugcwele nokubuyela kugeyimu.
- Ukuzikhulumela kubalulekile ukuze ucabange ngenqubekelaphambili, izithiyo, umbono omusha ngomdlalo, kanye nalokho ofuna ukukuzuza.
Qinisa Ingqondo
Ucwaningo lubonisa ukuthi inqubo yokuphulukisa ingenzeka ngokushesha ngokusebenzisa amasu engqondo afana izithombe futhi ukuzikhohlisa. Lezi zindlela zisebenzisa zonke izinzwa ukuze zenze izithombe ezingokwengqondo, imizwa, kanye nemizwa yomphumela oyifunayo. Zisetshenziselwa ukuthuthukisa amakhono namasu ezemidlalo, izinkathazo zegeyimu, nokululama kokulimala.
Amaprosesa asekelwe
Impendulo evamile ngemva kokulimala ukuzihlukanisa neqembu, abaqeqeshi, umndeni, nabangane. Nokho, ukulondoloza ukuxhumana nabanye phakathi nokululama kutuswa kakhulu njengoba bonke laba bantu baba khona lapho udinga iseluleko, ukuveza imizwa yakho, noma ukuphakamisa umoya wakho lapho uzizwa udangele. Ukwazi ukuthi akumele ubhekane nokulimala kukodwa kungakucindezela ukuthi uqhubeke.
Okunye Ukufaneleka
Abantu abathola ukwelashwa kokulimala ngokungangabazeki bazobhekana nokuqiniswa ngokomzimba, ukwelula, njll. Kodwa kuye ngohlobo lokulimala, abantu bangashintsha ukuqeqeshwa kwabo kwezemidlalo noma bengeze ezinye izindlela eziphephile nezimnene zokuzivocavoca ukuze balondoloze isimo namandla ezemidlalo zabo. Lokhu kungakhuthaza ukululama, njengoba umuntu esabamba iqhaza futhi esebenzela ukubuyela ekudlaleni. Khuluma nodokotela, udokotela wezifo zesikhumba, umqeqeshi, noma umelaphi ukuze usize udale olunye uhlelo lokujima oluzungeze umdlalo othile.
Ngohlelo olufanele lokuxilongwa nokwelashwa, ukuthatha ukubuyisela kanye nokwelulama kuhamba kancane, ukubeka imigomo engokoqobo, nokugcina isimo sengqondo esihle, ukubhekana nokulimala kungaba uhambo lokufunda oluphumelelayo.
Ukuvula I-Pain Relief
Okubhekwayo
Clement, Damien, et al. "Izimpendulo zengqondo phakathi kwezigaba ezahlukene zokuvuselelwa kokulimala kwezemidlalo: isifundo sekhwalithi." Ijenali yokuqeqeshwa kwe-athletic vol. 50,1 (2015): 95-104. doi:10.4085/1062-6050-49.3.52
Johnson, Karissa L, et al. "Ukuhlola Ubudlelwano Phakathi Kokuqina Kwengqondo Nokuzizwela Ngokwengqikithi Yokulimala Kwezemidlalo." Ijenali yokuvuselelwa kwezemidlalo vol. 32,3 256-264. 1 Des. 2022, doi:10.1123/jsr.2022-0100
Leguizamo, Federico et al. "Ubuntu, Amasu Okubhekana Nezifo, kanye Nempilo Yengqondo Kubadlali Abasebenza Kakhulu Ngesikhathi Beboshiwe Okutholakala Kubhubhane lwe-COVID-19." Imingcele kwezempilo yomphakathi vol. 8 561198. 8 Jan. 2021, doi:10.3389/fpubh.2020.561198
Rice, uSimon M et al. "Impilo Yengqondo Yabadlali Be-Elite: Ukubuyekezwa Okuhlelekile Okulandisayo." Umuthi wezemidlalo (Auckland, NZ) vol. 46,9 (2016): 1333-53. doi:10.1007/s40279-016-0492-2
Smith, AM et al. “Imiphumela engokwengqondo yokulimala kwezemidlalo. Ukubhekana nakho.” Umuthi wezemidlalo (Auckland, NZ) vol. 9,6 (1990): 352-69. doi:10.2165/00007256-199009060-00004
by UDkt Alex Jimenez | Abadlali, Ukulimala Kwezemidlalo
Noma yiluphi uhlobo lomsebenzi wezemidlalo lomzimba lubeka umzimba engcupheni yokulimala. Ukunakekelwa kwe-Chiropractic kungavimbela ukulimala kubo bonke abasubathi, amaqhawe ngezimpelasonto, kanye nabathandi bokufaneleka. Ukumasaja okuvamile, ukwelula, ukulungisa, nokunciphisa amandla kuthuthukisa amandla nokuzinza, kugcina ukulungela komzimba ukwenza umsebenzi womzimba. I-chiropractor isiza ekuvimbeleni ukulimala kwezemidlalo ngokuhlaziya umzimba uhlelo lwemisipha ukubhekana nanoma yikuphi okungavamile okuvela kuhlaka lwemvelo futhi ulungise umzimba ubuyele ekuqondaneni okufanele. I-Injury Medical Chiropractic kanye ne-Functional Medicine Clinic inikeza izindlela zokwelapha ezihlukahlukene zokuvimbela ukulimala kwezemidlalo kanye nezinhlelo zokwelapha ezenzelwe umuntu siqu izidingo nezimfuneko zomsubathi.
Ukuvimbela Ukulimala Kwezemidlalo
Abantu abahileleke emisebenzini yezemidlalo baziphusha ekuziqeqesheni okuqinile namaseshini okudlala ukuya kumazinga amasha. Ukusunduza umzimba kuzodala ukuguga nokukhala kwe-musculoskeletal naphezu kokunakekelwa nokuqeqeshwa okucophelelayo. I-Chiropractic ibhekana nokulimala okungenzeka ngokulungisa ngokuqhubekayo izindawo eziyinkinga ngaphakathi kwesistimu ye-musculoskeletal ukuthuthukisa ukusebenza komzimba. Iqinisekisa ukuthi zonke izakhiwo zesistimu, umgogodla, amalunga, imisipha, imisipha, nezinzwa zisebenza ngendlela efanele futhi esimweni sazo esinempilo, esingokwemvelo.
Ukusebenza
Lapho imisipha ivinjelwe ukuhamba ngendlela eklanyelwe ngayo, ezinye izindawo zikhokha ngokweqile futhi zinwebeka ngokweqile ukuze zenze ukunyakaza kwenzeke, okwandisa ingozi yokulimala njengoba zisebenza ngokweqile. Uqala kanje umjikelezo ononya. Ukunakekelwa kwe-chiropractic okujwayelekile:
- Ihlola njalo ukuhleleka komzimba.
- Igcina imisipha, imisipha, nama-ligaments kuxege.
- Ibeka noma yikuphi ukungalingani kanye nobuthakathaka.
- Yelapha futhi iqinise ukungalingani nokushoda.
- Weluleka ngokugcina ukuqondanisa.
Uhlelo Lokwelapha
Ukwelashwa okulandelanayo kunconywa ukuvumela uhlelo lwe-musculoskeletal ukuzivumelanisa nokujwayelekile zokwelapha. Lokhu kuvumela abelaphi ukuthi bajwayele indlela umzimba obukeka ngayo, uzizwa ngayo, futhi uqondaniswe ngayo. Ithimba le-chiropractic lijwayela amandla nobuthakathaka bomzimba futhi lifunda izindawo ezidinga ukunakwa ngesikhathi sokwelashwa ngakunye. Ukwelashwa kokuqala kungase kube isonto ngalinye noma amabili, okuvumela i-chiropractor ukuthi ibone noma yikuphi ukungezwani emaphethini okunyakaza futhi inikeze umzimba ithuba lokujwayela ukwelashwa. Bese ukwelashwa okuvamile njalo emavikini amane kuya kwamahlanu kuye ngezemidlalo, ukuqeqeshwa, imidlalo, isimiso sokululama, njll., kusiza ukugcina umzimba okhululekile, olinganiselayo, futhi oqondaniswe ngokulinganayo..
Ama-Pre-Workout
Okubhekwayo
Hemenway, David, et al. "Ucwaningo lokuvimbela nokulawula ukulimala nokuqeqeshwa ezikoleni ezigunyaziwe zempilo yomphakathi: ukuhlolwa kwe-CDC/ASPH." Imibiko yezempilo yomphakathi (Washington, DC: 1974) vol. 121,3 (2006): 349-51. doi:10.1177/003335490612100321
Nguyen, Jie C et al. "Ezemidlalo kanye nohlelo lwe-Musculoskeletal olukhulayo: Uchungechunge lwezithombe zezemidlalo." I-Radiology vol. 284,1 (2017): 25-42. doi:10.1148/radiol.2017161175
Van Mechelen, W et al. "Izehlakalo, ubunzima, i-etiology kanye nokuvinjelwa kokulimala kwezemidlalo. Ukubuyekezwa kwemiqondo.” Umuthi wezemidlalo (Auckland, NZ) vol. 14,2 (1992): 82-99. doi:10.2165/00007256-199214020-00002
Weerapong, Pornratshanee et al. "Izindlela zokusikhipha umzimba kanye nemiphumela ekusebenzeni, ukululama kwemisipha, nokuvimbela ukulimala." Umuthi wezemidlalo (Auckland, NZ) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004
Wojtys, Edward M. "Ukuvimbela Ukulimala Kwezemidlalo." Impilo yezemidlalo vol. 9,2 (2017): 106-107. doi:10.1177/1941738117692555
Woods, Krista et al. "Ukufudumala nokwelula ekuvimbeleni ukulimala kwemisipha." Umuthi wezemidlalo (Auckland, NZ) vol. 37,12 (2007): 1089-99. doi:10.2165/00007256-200737120-00006
by UDkt Alex Jimenez | Izimo zenziwe, Ukulimala Kwezemidlalo
Ukugibela ibhayisikili kuwuhlobo lwezokuthutha kanye nomsebenzi odumile wokungcebeleka nokuzivocavoca. Kuyasiza ngobuchopho, inhliziyo, kanye nempilo yomzimba wonke. Noma ngabe ukuzijabulisa noma umgibeli wamabhayisikili ochwepheshe, umgwaqo noma ibhayisikili lezintaba, ukulimala kuvame ukubangelwa ukusebenzisa ngokweqile, ubunzima obuphindaphindayo, noma ukuwa okudabukisayo. Uma ingelashwa kahle nguchwepheshe wezokwelapha, ukulimala kokugibela ibhayisikili kungase kukhule kube izinkinga zesikhathi eside. Ukunakekelwa kwe-Chiropractic, i-massage yezemidlalo, kanye nokwelashwa kwe-decompression kuhlanganiswe nemithi esebenzayo kunganciphisa izimpawu, kuvuselele imisipha, kukhulule izinzwa ezicindezelwe, futhi kubuyisele ukuhamba nokusebenza.
Ukulimala Kokugibela Ibhayisikili
Ukuhamba ngebhayisikili isikhathi eside kungabangela ukukhathala kwemisipha, okuholela ezinhlobonhlobo ukulimala.
- Ukulimala ngokweqile kwenzeka lapho wenza ukunyakaza okufanayo ngokuphindaphindiwe.
- Ukulimala kwe-musculoskeletal isukela ku-sprains, imigqa edabukile, nama-tendon kuya ekuqhekekeni kusuka ekuphahlekeni nasekuweni.
Ukusethwa Kwebhayisikili
- Ukungabi nokusethwa kwebhayisikili okulungile komuntu kuthinta ukuma.
- A isihlalo lokho kuphakeme kakhulu kubangela ukuthi izinqulu ziphenduke, okuholela ebuhlungu be-hip, iqolo, namadolo.
- Isihlalo esiphansi kakhulu sibangela ukuguquguquka ngokweqile kwamadolo nobuhlungu.
- Izicathulo ezingafaneleki ezingabekwa endaweni efanele zingaholela ebuhlungu ematholeni nasezinyaweni.
- Ama-Handlebar akude kakhulu phambili angabangela izinkinga zentamo, ihlombe, neqolo.
Uma noma yiziphi izimpawu zokungaphatheki kahle zibangelwa ukuhamba ngebhayisikili, kuyanconywa ukuthi uhlolwe uchwepheshe wezokwelapha ngokushesha okukhulu. Ngemva kokuxilongwa okulungile, ukuxazulula inkinga kungase kuhlanganise ukushintsha ukusethwa kwebhayisikili ukuze kuncishiswe ubunzima ezingxenyeni ezithile zomzimba. Ngokuphambene, isimo singathuthuka esidinga uhlelo lokwelashwa komuntu siqu oluhlanganisa ukunakekelwa kwe-chiropractic, ukwelapha ngokomzimba, imijovo ye-steroid, noma, uma kunesidingo, ukuhlinzwa.
Ukulimala
okhalweni
- Ukuqina kukhula ngaphambili kwe-hip / hip flexors kusukela ukuhlala isikhathi eside futhi kungaholela ekunciphiseni ukuguquguquka futhi kubangele ukucasuka kwe-bursa (amasaka agcwele uketshezi phakathi kwemisipha nethambo ukuze kuncishiswe ukungqubuzana) ngaphambili kwe-hip.
- Waziwa ngo I-Greater Trochanteric Pain Syndrome.
- Izimpawu ngaphambili nangaphandle kwe- I-hip angahamba ehle ngethanga aye emadolweni.
Ukuhlola ukuthi ubude besihlalo sehhashi bulungile kungasiza.
Amaqhubu
Idolo liyindawo evame kakhulu yokulimala kokusetshenziswa ngokweqile. Ukulimala okujwayelekile kwamadolo kuhlanganisa:
- I-Patellofemoral syndrome
- I-Patella ne-quadriceps tendinitis
- I-Media plica syndrome
- I-Iliotibial band friction syndrome
Ezokuqala ezine zihlanganisa ukungakhululeki nobuhlungu obuzungeze i-kneecap. Isimo sokugcina siphumela ebuhlungu bedolo obungaphandle. Ama-insoles ezicathulo, amagejambazo, kanye nokubeka endaweni kungasiza ekuvimbeleni okunye kwalokhu kulimala.
Feet
- Ukuluma kwezinyawo, ukuba ndikindiki, ukuzwa ukushisa, noma ubuhlungu ngaphansi konyawo kuvamile.
- Lokhu kwenzeka ngenxa yokucindezela kwemizwa ehamba ebholeni lonyawo futhi ibheke ezinzwaneni.
- Izicathulo ezingafakwanga kahle, ezimpintshana kakhulu, noma eziwumngcingo ngokuvamile ziyimbangela.
- Ukuba ndikindiki ezinyaweni kungaba ngenxa i-exertional compartment syndrome.
- Lokhu kuvela ekucindezelweni okwandayo emlenzeni ongezansi futhi kubangela imizwa ecindezelekile.
Igolo Nomhlane
- Ukungakhululeki nobuhlungu entanyeni umphumela wokuhlala endaweni eyodwa yokugibela isikhathi eside.
- Ngokuvamile, uma izibambo ziphansi kakhulu, umgibeli kufanele azungeleze umhlane, engeza ukucindezelwa entanyeni nasemhlane.
- Ama-hamstrings aqinile kanye/noma imisipha ye-hip flexor nayo ingabangela abagibeli ukuthi bazungeleze/bagobe ngemuva, okubangele ukuthi intamo ibe yi-hyperextended.
Ukwenza amahlombe amahlombe kanye nokwelula intamo kuzosiza ekudambiseni ukungezwani kwentamo. Ukwelula okuvamile kuzodala ukuguquguquka futhi kwenza kube lula ukugcina ifomu elifanele.
Amahlombe
- Ukulimala kwamahlombe ngokweqile kubangela ubuthakathaka bemisipha, ukuqina, ukuvuvukala, ukushoshozela noma ukuba ndikindiki kweminwe, kanye nobuhlungu. Ukwelashwa kuncike ebucayi besimo.
- Ukufakwa kwehlombe/ukuncinza
- Ukuvuvukala kwezicubu ezithambile
- I-Rotator cuff izinyembezi
- Ukulimala kwe-ball-and-socket joint kuvame ukuba izinyembezi ze-labral ze-cartilage ye-socket lining noma ukulimala kwezinye izakhiwo. Ukulimala kwe-cartilage kungaholela ekuguleni kwamathambo uma kungelashwa ngendlela efanele.
- Ukuwa kungabangela:
- Ukuphuka okuncane noma ukuhlukaniswa.
- I-collarbone/i-clavicle ephukile - kumele angakwazi ukuhamba amasonto amane kuya kwayisithupha ngaphambi kokuba kuqalwe ukuvivinya umzimba.
- Ukulimala kwelunga elingaphezulu kwehlombe/i-acromioclavicular joint noma i-ACJ.
Eziningi zalezi zingozi ezihlobene nomthelela zingelashwa nge-chiropractic kanye nokwelashwa ngokomzimba okuhlosiwe ukuqinisa imisipha nokuthuthukisa ukuhamba. Kodwa-ke, ezinye izimo, njengokuphuka kakhulu, zidinga ukwakhiwa kabusha noma ukulungiswa.
Izihlakala kanye Nezandla
Ukulimala okujwayelekile kwesihlakala kufaka:
- I-Cyclist's Palsy
- I-Carpal Tunnel Syndrome
- Ubuhlungu obujulile engalweni bungenza ukubamba nokuqaqa izandla kube nzima futhi kube buhlungu.
- Lokhu kungavinjelwa ngokushintsha ukuma kwezandla nokushintshanisa ukucindezela okuvela ngaphakathi kuya ngaphandle kwezandla ukuze kuqinisekiswe ukuthi izihlakala aziwi ngaphansi kwezibambo.
- Abagibeli bamabhayisikili bayatuswa ukuthi bagibele izindololwane zabo zigobe kancane, hhayi izingalo zabo zikhiyiwe noma ziqondile. Izindololwane ezigobile zisebenza njengezinqamuli ukushaqeka lapho ugibela phezu kwamaqhubu noma endaweni embi.
Ukusebenzisa amagilavu anakiwe nokwelula izandla nezihlakala ngaphambi kokugibela kungasiza. Ukushintsha ukubamba kwezibambo kususa ingcindezi yemisipha esetshenziswe kakhulu futhi kusabalalisa kabusha ingcindezi emithanjeni ehlukene.
Ukulimala Ekhanda
- Ukulimala ekhanda kungasukela emiklwelweni, imihuzuko, imihuzuko, noma ukulimala kobuchopho okubuhlungu.
- Ukugqoka isigqoko sokuzivikela kunganciphisa ingozi yokulimala ekhanda ngamaphesenti angu-85.
Ukwelashwa kwe-Chiropractic
I-Chiropractic yabagibeli bamabhayisikili ingakwazi ukukhulula izimpawu, ivuselele futhi iqinise imisipha, ithuthukise ukuma, futhi ivimbele ukulimala kwesikhathi esizayo. Abagibeli bamabhayisikili nabo babike ukuthi bathuthukisiwe:
- Ukuphefumula
- Ibanga lokunyakaza
- Ukuhluka kwesilinganiso senhliziyo
- Amandla emisipha
- Ikhono lokugijima
- Imisebenzi ye-Neurocognitive efana nesikhathi sokuphendula kanye nokucubungula ulwazi.
Ukulimala Okujwayelekile Kokugibela Ibhayisikili
Okubhekwayo
Mellion, M B. “Ukulimala okuvamile kokugibela amabhayisikili. Ukuphatha nokuvimbela.” Umuthi wezemidlalo (Auckland, NZ) vol. 11,1 (1991): 52-70. doi:10.2165/00007256-199111010-00004
U-Olivier, u-Jake, no-Prudence Creighton. "Ukulimala kwebhayisikili nokusetshenziswa kwezigqoko: ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta." Ijenali yamazwe ngamazwe ye-epidemiology vol. 46,1 (2017): 278-292. doi:10.1093/ije/dyw153
Silberman, Marc R. "Ukulimala ngamabhayisikili." Imibiko yamanje yemithi yezemidlalo vol. 12,5 (2013): 337-45. doi:10.1249/JSR.0b013e3182a4bab7
Virtanen, Kaisa. "Ukulimala kwabahamba ngamabhayisikili." I-Duodecim; laaketieteellinen aikakauskirja vol. 132,15 (2016): 1352-6.
by UDkt Alex Jimenez | Ukuhlolwa kwe-Chiropractic, Ukulimala Kwezemidlalo
Khombisa ezemidlalo sebenzisa induku yokukhomba ukuze ushaye amabhiliyade amabhola hamba futhi uzungeze ichibi noma okulinganayo ithebula. Umdlalo ovame kakhulu ichibi. Nakuba lena kungeyona imidlalo yokuxhumana, ukulimala okuhlukahlukene kwe-musculoskeletal kungabonakala. Ngakho-ke, kuyatuswa ukwazi ukulimala okuvamile ukuze bakwazi ukuzelapha noma ukwelashwa kungafunwa ngaphambi kokuba isimo sibe sibi kakhulu. I-Injury Medical Chiropractic kanye ne-Functional Medicine Clinic ingadambisa izimpawu, ivuselele umzimba, futhi ibuyisele ukuhamba nokusebenza.
Bheka Ukulimala Kwezemidlalo
Odokotela bemithi yezemidlalo bathi abadlali bemidlalo ye-cue bahlushwa ama-sprains, izinhlungu, nokuphuka, phakathi kokunye ukulimala. Abadlali bezemidlalo be-Cue bahlala:
- Ukugoba
- Ukufinyelela
- Ukuphikisana
- Belula izingalo
- Ukusebenzisa izandla nezihlakala
Ukwenza lokhu kunyakaza okungapheli kanye nokunyakaza isikhathi eside kwandisa ingozi yokulimala. izimpawu ezivamile zibandakanya:
- Ukuvuvukala
- Ukufudumala noma ukushisa ezindaweni ezithintekile
- Ukuvuvuka
- Ukuqina ezindaweni ezithintekile
- Ubuhlungu
- Ububanzi obuncishisiwe bokunyakaza
Ukulimala
Emuva naseKhalweni
Ukuma kungabangela abantu ukuthi baqinise imisipha yabo, okwandisa amathuba okulimala. Ngakho konke ukugoba, ukulimala okhalweni nangemuva kuvamile. Izinkinga ezingemuva zihlanganisa:
- Bancishwe izinzwa
- Sciatica
- I-Sprains
- Izinkinga
- Ama-discs we-Herniated
Abantu abanezimo zomgogodla ezikhona noma i-osteoarthritis banengozi eyengeziwe yokulimala.
Ihlombe, Ingalo, Isihlakala, Isandla, Nomunwe
- Amahlombe, izandla, izihlakala, futhi iminwe isetshenziswa njalo.
- Lokhu kungaholela ekulimaleni ngokweqile okuthinta imisipha, imisipha, imisipha, imizwa, namathambo.
- Ukucindezeleka okungaguquki kungaholela e-sprains, i-sprains, noma i-bursitis.
I-Tendonitis
- I-Tendonitis kwenzeka lapho kufakwa ingcindezi enkulu, okwenza imisipha ivuvuke.
- Lokhu kungaholela ekuvuvukeni nasezinhlungwini futhi kungaholela ekulimaleni kwesikhathi eside.
Unyawo ne-Ankle
- Izinyawo zingashelela lapho zelula kakhulu ngenkathi zimisa futhi zithatha isibhamu.
- Lokhu kulimala kuvame ukwenzeka lapho uzama ukulinganisa ngonyawo olulodwa.
- Ukushelela kungaholela eqakaleni eligoqekile noma into embi kakhulu, njengomsipha odabukile noma unyawo oluphukile.
Ukunakekelwa kweChiropractic
Ukulungiswa kweChiropractic kuhlanganiswe nokwelashwa kwe-massage kanye nemithi esebenzayo ingaphatha lokhu kulimala nezimo, ukukhulula izimpawu nokubuyisela ukuhamba nokusebenza. Lapho ama-tendon, imisipha, imigqa, namathambo ehambisana kahle, ukululama nokuvuselelwa kuqhubekela phambili ngokushesha. Udokotela we-chiropractor uzophinde atuse izinhlelo zokwelula nokuzivocavoca ukusiza ukugcina ukulungiswa nokuvimbela ukulimala.
Ukwelapha Ngomzimba Nokuzivocavoca
Okubhekwayo
Garner, Michael J et al. "Ukunakekelwa kwe-Chiropractic yezinkinga ze-musculoskeletal emphakathini oyingqayizivele ngaphakathi kwezikhungo zezempilo zomphakathi zaseCanada." Ijenali ye-manipulative and physiological Therapeutics vol. 30,3 (2007): 165-70. doi:10.1016/j.jmpt.2007.01.009
U-Hestbaek, uLise, noMette Jensen Stochkendahl. "Isisekelo sobufakazi bokwelashwa kwe-chiropractic yezimo ze-musculoskeletal ezinganeni nasebancane: isudi entsha yombusi?." I-Chiropractic & osteopathy vol. 18 15. 2 Jun. 2010, doi:10.1186/1746-1340-18-15
U-Orloff, AS, no-D Resnick. "Ukukhathala ukuphuka kwengxenye ekude yerediyasi kusidlali sephuli." Ukulimala vol. 17,6 (1986): 418-9. doi:10.1016/0020-1383(86)90088-4
by UDkt Alex Jimenez | I-Chiropractic, Ubuhlungu obungapheliyo, Izimo zenziwe, Impilo, Ukuhamba Nezimo, Ukuvuselelwa Kwemvelo, Ukulimala Kwezemidlalo, Ukwelashwa, I-Viscerosomatic Reflex, Ubuhle
Isingeniso
Lapho uzivocavoca, kubaluleke kakhulu ukufudumala iqembu lemisipha ngalinye vimbela ukulimala ukwenzeka ngesikhathi sokusebenza. Welulekela izingalo, imilenze, nomhlane kungaxegisa imisipha eqinile futhi kwandise ukugeleza kwegazi ukuze kuvumele umucu wemisipha ngayinye ukuba ufudumale futhi uvumele amandla amakhulu lapho isethi ngayinye yenziwa. Enye yezindlela ezingcono kakhulu zokunciphisa ukukhathala noma ukuqina kwemisipha ngaphambi kokusebenza iwukuba igwebu rolling iqembu lemisipha okungenani imizuzu 1-2 ukuze unikeze ukusebenza kahle. I-Foam rolling ivumela imisipha ukuthi ifudumale ngaphambi kokuningi iseshini yokuzivocavoca. Noma kunjalo, ingase futhi inikeze izinzuzo eziningi uma ihlanganiswa nezinye izindlela zokwelapha ukunciphisa izimpawu ezifana nezinhlungu ezifana ne-trigger point pain ekubangeleni ukulimala okwengeziwe okuvela kabusha emzimbeni. Isihloko sanamuhla sigxile ezinzuzweni zokugoqa igwebu, ukuthi kunciphisa kanjani ubuhlungu be-trigger point, nokuthi kuhlanganiswa kanjani nokunakekelwa kwe-chiropractic ukuze kuzuzwe impilo engcono nokuphila kahle. Sidlulisela iziguli kubahlinzeki abaqinisekisiwe abahlanganisa amasu kanye nokwelashwa kwabantu ngabanye ababhekene nobuhlungu be-trigger point obuthinta izindawo ezihlukahlukene zomzimba. Ngokuthola ukuthi amaphuzu e-trigger avelaphi, ochwepheshe abaningi bezinhlungu basebenzisa uhlelo lokwelapha ukuze banciphise imiphumela ebangela amaphuzu emzimbeni kuyilapho bephakamisa amathuluzi ahlukene, njengokusebenzisa i-foam roller ukunciphisa ubuhlungu kwamanye amaqembu emisipha. Sikhuthaza futhi siyasazisa isiguli ngasinye ngokusidlulisela kubahlinzeki bezokwelapha abahlobene ngokusekelwe ekuxilongweni kwaso lapho kufaneleka. Siyaqonda ukuthi imfundo iyindlela enhle kakhulu uma ubuza abahlinzeki bethu imibuzo eyinkimbinkimbi ngokwesicelo kanye nokuqonda kwesiguli. UDkt. Jimenez, DC, usebenzisa lolu lwazi kuphela njengesevisi yezemfundo. Disclaimer
Izinzuzo Ze-Foam Rolling
Uke wabhekana nezimpawu ezinjengobuhlungu ezingxenyeni ezahlukene zomzimba wakho? Ingabe uzwa ukuqina emisipha yakho? Noma ingabe ubuzizwa ukhathele usuku lonke? Abantu abaningi bavame ukuzizwa becindezelekile, besebenza ngokweqile, futhi bekhathele ngemva kosuku olude futhi badinga ukuthola izindlela ezihlukene zokukhulula ukucindezeleka. Kungakhathaliseki ukuthi uya ejimini ukuyojima noma ekilasini le-yoga, abantu abaningi kufanele bafudumale cishe imizuzu engu-5-10 ukuze baqeqeshe iqembu lemisipha ngalinye ukuze banciphise ukukhathala nokuqina kwemisipha. Elinye lamathuluzi abantu okufanele bawasebenzise ukusebenzisa i-foam roller. Ucwaningo lwembula ukuthi igwebu eliginqikayo ngaphambi kokusebenza lingathuthukisa ukusebenza kwemisipha nokuguquguquka futhi, ngesikhathi esifanayo, kunciphise ukukhathala kwemisipha nobuhlungu.
Ukufaka igwebu eliginqikayo njengengxenye yokufudumala kwakho kungavimbela izinkinga ezifana ne-trigger point pain ekubangeleni izinkinga eziningi eqenjini elithintekile lemisipha futhi kubangele ukulimala okwengeziwe. Ukugoqa igwebu kuye kwaziwa ngokuthi a ukukhululwa kwe-self-myofascial (i-SMR) ithuluzi labantu abaningi abasubathi lokudambisa ukulibaziseka kokuqina kwemisipha (DOMS) futhi lingasiza inqubo yokutakula ukusebenza kwemisipha. Izifundo zibonisa ukuthi uma abasubathi bene-DOMS, imisipha yabo ithambile futhi iqinile lokho okubangela ukunyakaza okuvinjelwe. Ngokugingqika kwegwebu, iqembu ngalinye lemisipha ebuhlungu lingaphuma kugqinsi lwegwebu elicinene elisuka esisindweni somuntu ukuze lifake ukucindezela esicutshini esithambile. Uma kwenziwa ngendlela efanele, uhla lokunyakaza komzimba luzokhula, futhi ukuvinjelwa kwezicubu ezithambile kuyavinjelwa.
Ukuginqika Kwegwebu Ukunciphisa Izinhlungu Ze-Trigger Point
Lapho umzimba ususebenze kakhulu, imicu yemisipha izoqala ukwelula futhi ibangele izinkinga ezihlukahlukene ezingxenyeni ezihlukahlukene zomzimba. Uma lokhu kwenzeka, amaqhuqhuva amancane, aqinile akha ngokuhamba kwesikhathi futhi abangele ubuhlungu obudluliselwe kwezinye izindawo zomzimba eqenjini ngalinye lemisipha. Lokhu kwaziwa ngokuthi yi-myofascial pain syndrome noma amaphuzu e-trigger. Ucwaningo lwembula lokho kubangelwa ubuhlungu bephuzu lapho imisipha ethintekile ibuhlungu noma ingapheli futhi ibangele ubuhlungu ezicubu ezixhumene ezizungezile. UDkt Travell, incwadi ka-MD ethi, “Myofascial Pain and Dysfunction,” uveze ukuthi ubuhlungu be-myofascial bungabangela ukungasebenzi kahle kwe-somato-visceral emzimbeni njengoba izicubu nezinzwa ezithintekile zihlotshaniswa nezitho ezibalulekile ezihambisanayo. Lokhu kusho ukuthi uma othile ebhekene nobuhlungu beqolo, kungase kube inkinga ngohlelo lwakhe lwamathumbu. Manje ukugoqa igwebu kusiza kanjani ukuvimbela izinhlungu ze-trigger point? Njengoba kushiwo ngaphambili, igwebu eligingqa iqembu lemisipha ngalinye linganciphisa ubuhlungu bemisipha futhi lithuthukise ukujikeleza kwegazi. Ucwaningo lwembula ukuthi i-foam rolling eqenjini le-muscle elithintekayo yi-trigger point pain lingakhuphula ukugeleza kwegazi emisipha ethintekile futhi kunciphise ukuvuvukala kwe-fascial emzimbeni.
Okwenziwa Igwebu Emzimbeni- Video
Ingabe ubulokhu ubhekene nobuhlungu bemisipha? Ingabe uzizwa sengathi uhlala ugoba noma ushiqiza izinyawo zakho? Noma ingabe ubulokhu uzwa izinhlungu ezingapheli lapho uzelula? Uma ububhekene nalezi zinkinga ze-musculoskeletal, kungani ungafaki ukugoqa igwebu njengengxenye yendlela yakho? Abantu abaningi banobuhlungu obuthile obuthinta izicubu zabo obubazwisa ubuhlungu. Ngokuphathelene nokunciphisa ubuhlungu, ukufaka i-foam rolling emisipha ethintekile kungandisa ukugeleza kwegazi emisipha futhi kunciphise noma yiziphi izimpawu ezihlobene nezimo ezingapheli. Ucwaningo lwembula ukuthi inhlanganisela yegwebu eliginqikayo kanye nokwelula ngaphambi kokusebenza inganikeza lezi zinzuzo ezimangalisayo, ezihlanganisa okulandelayo:
- Ukunciphisa ubuhlungu bemisipha
- Khulisa ibanga lokunyakaza
- Yehlisa i-cellulite
- Adambise izinhlungu emuva
- Phinda uphile amaphuzu okuqalisa emisipha
Ividiyo engenhla inikeza incazelo enhle kakhulu yokuthi ukuginqika kwegwebu kwenzani emzimbeni nokuthi kungani kunikeza impumuzo kulawo maqembu emisipha ahlukene. Lapho abantu behlanganisa ukugoqa igwebu nezinye izindlela zokwelapha, kungazuzisa impilo yabo nokuphila kahle.
I-Foam Rolling & Ukunakekelwa Kwe-Chiropractic
Njengoba kushiwo ngaphambili, ezinye izindlela zokwelapha ezihlukahlukene zingahlanganisa ukugoqa kwegwebu ukukhuthaza umzimba onempilo. Enye yezindlela zokwelapha ukunakekelwa kwe-chiropractic. Ukunakekelwa kwe-Chiropractic kuhlanganisa ukuxhaphazwa komshini kanye nesandla somgogodla, ikakhulukazi ekunciphiseni noma ukungahambi kahle komgogodla. Uma umgogodla ungahambi kahle, ungabangela ubunzima bemisipha kanye nezindaba zokuhamba ezingathinta umzimba ngokuhamba kwesikhathi. Ngakho-ke i-foam rolling idlala kanjani indima ekunakekelweni kwe-chiropractic? Hhayi-ke, udokotela we-chiropractor noma udokotela we-chiropractic angakha uhlelo lokusiza ukuphatha ubuhlungu ngenkathi welapha isimo esithinta umzimba. Njengoba ukugoqa igwebu kusetshenziswa ngesikhathi sokufudumala ngokubambisana nokwelashwa ngokomzimba, abantu abaningi abasebenza nomqeqeshi womuntu siqu bangahlanganisa ukugoqa igwebu njengengxenye yokufudumala kwabo ukuze bakhulule imisipha eqinile futhi baye ekwelapheni okujwayelekile kwe-chiropractic ukuze bathuthukise imisipha. amandla, ukuhamba, nokuvumelana nezimo.
Isiphetho
Kunezici eziningi ezizuzisayo ezinganikezwa ukugoqa igwebu emzimbeni. Ukugoqa igwebu kungavumela ukujikeleza kwegazi emisipha ngenkathi kunciphisa ukukhathala kwemisipha nobuhlungu. Ukufaka i-foam rolling njengengxenye yokufudumala kwansuku zonke kungavimbela amaphuzu okuqalisa ukuthi akheke emaqenjini emisipha futhi kungakhipha amafindo aqinile okwenzeke kuwo umsipha. Ngesikhathi esifanayo, ukwelashwa okufana nokunakekelwa kwe-chiropractic kanye nokwelashwa ngokomzimba kungahlanganisa ukugoqa kwegwebu ukukhuthaza impilo nokuphila kahle emzimbeni futhi kuvimbele ubuhlungu bemisipha.
Okubhekwayo
I-Konrad A, Nakamura M, Bernsteiner D, Tilp M. Imithelela Enqwabelene Ye-Foam Rolling Ihlanganiswe Nokwelula Ububanzi Bokunyakaza kanye Nokusebenza Komzimba: Ukubuyekezwa Okuhlelekile kanye Nokuhlaziywa Kwe-Meta. J Sports Sci Med. 2021 Jul 1;20(3):535-545. doi: 10.52082/jssm.2021.535. PMID: 34267594; I-PMCID: PMC8256518.
UPagaduan, uJeffrey Cayaban, et al. "Imiphumela Engapheli Yegwebu Eligingqika Ekuguquguqukeni nasekusebenzeni: Ukubuyekezwa Okuhlelekile Kwezilingo Ezilawulwa Ngokungahleliwe." Ijenali Yomhlaba Wonke Wocwaningo Lwezemvelo kanye Nezempilo Yomphakathi, I-US National Library of Medicine, 4 Apr. 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC8998857/.
Pearcey, Gregory EP, et al. "Ukuginqika Kwegwebu Lobuhlungu Bemisipha Obubambezelekile kanye Nokubuyiselwa Kwezinyathelo Zokusebenza Ezinamandla." Ijenali yokuqeqeshwa kwe-Athletic, I-US National Library of Medicine, Jan. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4299735/.
Shah, Jay P, et al. "I-Myofascial Trigger Points Ngaleso sikhathi Namanje: Umbono Womlando Nesayensi." PM & R : Ijenali Yokulimala, Umsebenzi, kanye Nokuvuselela, I-US National Library of Medicine, ngoJulayi 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4508225/.
Travell, JG, et al. Ubuhlungu be-Myofascial kanye nokungasebenzi kahle: I-Trigger Point Manual: Vol. 2:Amaphethelo Aphansi. UWilliams noWilkins, ngo-1999.
Wiewelhove, Thimo, et al. "Ukuhlaziywa Kwe-Meta Yemiphumela Yegwebu Eliginqikayo Ekusebenzeni Nokululama." Imingcele e-Physiology, I-US National Library of Medicine, 9 Apr. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6465761/.
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