Inhlungu emadolweni xa ukuxubha mhlawumbi isikhalazo esiqhelekileyo emva kokuqeqesha ubunzima kwiqela lezempilo. Ukuhlangana kwamadolo kunzima kakhulu kwisakhiwo, kwaye ngoko kulula ukulimaza - kungekhona nje ukuwa, kodwa kunye nokuziqhuba ngokungafanelekanga.
Kutheni amadolo aphunga xa ehlutha?
Isikhalazo sentlungu ehlangene neendolo asinakuvela kuphela kumntu okhulileyo, kodwa nakwi-athlete encinci kwaye enempilo. Izizathu zeso sizathu esicasulayo sinokuhluka kakhulu:
- Inkqubo engalunganga yokwenza izikwere, iimiphunga kunye nezinye izivivinyo. Xa usebenza ngokubaluleka, kubalulekile ukuqinisekisa ukuba amadolo akhangele phambili ngqo (ngexesha le-squat, amadolo afanele abe ngqamaniso kwenyawo kwaye angaphumi kuwo) kwaye kungekhona kwinqanaba elimangalisayo, kuba kulo mthwalo kakhulu umthwalo ufakwe kwidibeneyo, ebangela ukuba kubonakale ukuvakalelwa. Ukuba uvakalelwa intlungu emadolweni xa udibanisa, kwaye kungekhona ngaphambi okanye emva kwayo, amathuba aphakamileyo ukuba ingxaki yakho yile nto.
- Ubuhlungu obubukhali, obubukhali emadolweni xa i-squatting ingabonisa ukuba uye waqhubeka ukonakalisa ukulimala kakhulu okanye udibanisa iigaments kwidibeneyo. Kwimeko apho intlungu ngexesha lezikwele ziqine kakhulu kwaye ayinakudluli nangemva kokuyeka ukusebenza, kubalulekile ukusebenzisa imvula ebomileyo (iqhwa elihlanganiswe kwi-polyethylene kunye nelinen) kwaye uqhagamshelane nodokotela wengxaki.
- Ukuba intlungu emadolweni iyaqhubeka, kwaye iyakwanda xa ukhahlela okanye uhla ezitebhisini, mhlawumbi unaso isifo se-Osgood-Schlatter. Esi sifo siqalwa emva kokulimala kwamadolo, kodwa ngamanye amaxesha siyaqhubeka kwaye kungekho sizathu esicacileyo. Ngokuqhelekileyo isifo esinjalo sidlulayo kwiiveki ezingama-2-3 kwaye ngokungaqhelekanga sidlulela kwifomu engapheliyo.
- Ukuba amadolo anqabile ngenkqubela, le nto ingaba uphawu oluphazamisayo lokuphuhlisa i-arthrosis. Kwizigaba zokuqala kukuphela kwintlupheko kunye nentlungu edlulayo emva kokuqeqesha, kodwa sele sele kusemgangathweni kuyimfuneko ukudibana nogqirha ukuze uncedo olufanelekileyo.
- Umthwalo ogqithiseleyo - izikwere ezinomthwalo obunzima, ukugqithisa, ukuqeqeshwa kumda wamathuba kunokuncedisa neentlungu zamadolo emva kwezikwele. Umthwalo kufuneka uqinisekiswe ngokwezakhono zawo zomzimba kwaye ungalokothi usebenze kumda, kuba ngenxa yoko awuzukufumana umphumo osheshayo, kunye neengxaki zempilo ezinzulu.
- Kubasetyhini, isizathu esona siqhwaba emadolweni xa ukukhwabanisa kuba ngumkhuba wokuhamba kwizithende eziphezulu (ngaphezu kwe-5-6 cm).
- Ukongezelela, phantse ukuhlala kwintlungu okanye ukuguqulwa kwamadolo, ukuba kungenjalo ngenxa yokulimala, kubonisa ukungabikho kwamavithamini kunye netyuwa, okufuna ukuba utshintshe uhlobo lwesondlo kwindlela ekhethekileyo ngakumbi (kuquka iintlobo kunye nemifuno ekudleni, kwaye ungabandakanyi umnandi, usawoti, ukutshaya, ukuchuma kunye namafutha).
Indlela yokujamelana nentlungu emadolweni?
Amalungu, ngokukodwa ngamadolo, afuna unyango olunonophelo, kutheni kungakhathaliseki ukuba kunyanzeliswa ukuba ubone ugqirha. Nangona kunjalo, unako ukulahla ubuhlungu beendolo kunye neendlela zabantu, kodwa kufuneka zisetyenziswe njengesiqhelo, kwaye kungekhona njengenxalenye yenketho eyenziwa ngugqirha. Ezi ndlela zilandelayo:
- Ukunyanzelisa ubisi oluxutywe ne-bran kwisilinganiselo se-1: 1. I-compress enjalo kufuneka ifakwe kwisigxina esisigxina malunga ubuncinane isiqingatha seyure kwaye iphindwe rhoqo imihla;
- imihla ngemihla, thatha amabhedi afudumele ngamadolo. Ukuba unqwenela, i-decoction yamacimbi okanye i-oyile ebalulekileyo inokudibaniswa kwibhafu, kwaye emva kwemizuzu engama-20 ukuya kwimizuzu engama-30, susa ngokucokisekileyo kwaye usakaze idolo kunye nanoma yiyiphi ioli;
- Ukuba unokrokrelwa yi-arthrosis, soloko uqhuba uhambo "ngebhayisekile" okanye "iisisi" 1-2 ngamaxesha;
- kusekho umsebenzi osebenzayo kwaye ulula ukuqinisa amadolo: faka i-pancake esilinganisa i-5-15 kg (qalisa ngesisindo esincinane kunazo zonke, ngokunyuka kancinci), hlala phambi kwakhe ebhentshini, kwaye uhambe kuqala ngaphakathi kwe-sock (isithende ngexesha elifanayo ukusuka kumgangatho ukucima), kwaye ke ngaphandle (i-pancake kufuneka ibuyiselwe endaweni ngesandla). Phinda usebenzise amaxesha angama-20 ngomlenze ngamnye;
- Ukuba iingxaki ngamadolo ziba nzima, kunengqiqo ukuqhuba ikhosi ye-physiotherapy;
- dibana nogqirha wakho, mhlawumbi kufuneka uthathe izibonelelo ezikhethekileyo;
- ngeentlungu eziqhelekileyo ungazama ukusebenzisa i-plasters ekhethekileyo yamathambo kwiingca.
Into ephambili ukulawula umthwalo, kwaye ungavumeli umsebenzi "ngeentlungu", kuba idolo lidinga ukugcinwa liphilile kwaye lide lisebenze de ludala!