8 Uninzi lweeNgxaki zokuBaleka eziQhelekileyo kunye neeNgcebiso
Ukuziphepha

Iimbaleki zisengozini yokwenzakala okuninzi. Ezi zinokusuka kwiintlungu ezincinci kunye neentlungu ukuya kwezinye
imiba enzulu. Ukuthintela ukwenzakala okubalekayo, abagijimi kufuneka badibane neengcali. A
Ukufudumala okufanelekileyo kunye nesiqhelo sokupholisa kunokunceda.


Ngelixa kukho iintlobo ezininzi eziqhelekileyo zokulimala okubalekayo, idolo kunye nokulimala kweqa
exhaphake kudibana. Okunye ukulimala kubandakanya i-shin splints, ukulimala okuphantsi, kunye
ukwenzakala emanqeni.

Idolo lembaleki kukwenzakala okuxhaphakileyo ngokugqithisileyo. Ibonakaliswa yintlungu ebuhlungu kwenye okanye zombini
yamadolo. I-Achilles tendonitis yenye inzakalo egqithisileyo enokuthi ithintelwe ngokulandelayo
isicwangciso soqeqesho esifanelekileyo. 

Ukulimala okubalekayo kunokunyangwa ngokuphumla, i-icing, ukunyanzeliswa, kunye nokuphakama (RICE).
Iimbaleki ezinokulimala kancinci zingaqeqesha ngayo. Nangona kunjalo, abo banobunzima ngakumbi
ukwenzakala kufuneka kuthathe ikhefu ukuvumela izicubu ukuba ziphilise.
Kweli nqaku, siza kuxubusha i-8 eyona nto ixhaphakileyo yokulimala kunye neengcebiso zokuphepha
kubo.

Yintoni Ukwenzakala?

Ukulimala okubalekayo kuphakathi kweentlobo eziqhelekileyo zeengxaki ze-musculoskelet. Bazi
kubangelwa ukuphuka emzimbeni, ngokuqhelekileyo ngenxa yempembelelo ephindaphindiweyo okanye ukuguga.
Zintathu iindidi eziphambili zokwenzakala okubalekayo. Oku kukwenzakala enyaweni, edolweni, nasemva.
Ngamnye uneempawu zakhe ezizodwa. Xa intlungu isenzeka ngexesha lokusebenza, unyango olungcono
kukufuna uncedo lwezonyango lobuchwephesha.

Ukongeza kwinyawo, idolo, kunye nomva, ezinye iindawo kufuneka zijonge ukwenzakala okubalekayo
zibandakanya i-groin kunye ne-shins. Ukuba nenkqubo yamandla efanelekileyo kunye nokunikela ingqalelo kukwenzakala
ukuqala kunokunceda ukuba zingenzeki.

I-8 Ezona Zonzakala Ziqhelekileyo Zokubaleka

Ukwenzakala yinxalenye yokuba yimbaleki. Nangona kubalulekile ukugcina umzimba wakho usesimweni, kunjalo
Kwakhona kubalulekile ukuhlala uqaphela ukwenzakala okuqhelekileyo okubalekayo. Nazi ezinye zezona ziqhelekileyo
iintlobo zokonzakala ezinokuchaphazela iimbaleki.

Idolo lembaleki

Idolo lembaleki, eyaziwa ngokuba intlungu yepatellofemoral syndrome, yenye yezona zixhaphakileyo
ukubaleka ukwenzakala. Ibangela intlungu ebuhlungu ejikeleze phambi kwedolo. Ngelixa iimpawu
ziyahluka, badla ngokuba mbi ngakumbi ngomsebenzi. Ukuba unentlungu ehlala ngaphezu kweveki, kunjalo
kungcono ukudibana nogqirha. Kukho izizathu ezininzi zedolo lembaleki. Enye yezona zinto zininzi
into eqhelekileyo kukusebenzisa ngokugqithisileyo. Ukuthintela imeko, cwangcisa ukusebenza kwakho kwaye uqiniseke ukuba ukhona
ukuphumla ngokwaneleyo.
Shin Splints

I-Shin splints yenye yezona nzakala zixhaphakileyo phakathi kweembaleki. Zibangelwa
Uxinzelelo oluphindaphindiweyo kwi imisipha yomlenze ophantsi, imisipha, namathambo. Iimbaleki ezineentsimbi ze-shin
bafumana intlungu kwi-tibia yabo, inxalenye engaphambili yethambo le-shin. Umntu oneshin
izikhonkwane kufuneka ziphephe umthambo onempembelelo ephezulu. Iimbaleki zinokunciphisa umngcipheko wokuphuhlisa i-shin
izikhonkwane ngokutshintsha phakathi kwemisebenzi enempembelelo ephezulu kunye nokuzivocavoca okunempembelelo ephantsi. 

IT Band Syndrome

I-IT band syndrome yingozi eqhubayo eyenza intlungu, ukuqina, kunye nokuvuvukala emadolweni
indawo. Ngaphezu koko, iqhelekile kwiimbaleki kunye nabakhweli beebhayisikile, ngakumbi iimbaleki zokunyamezela. Nazi
iindlela ezininzi zokuthintela kunye nokunyanga le ngxaki. Enye yezona ndlela zisebenzayo kuku
ukuphucula biomechanics yakho. Ukuphucula ukuhamba kwakho kuya kunceda ukunciphisa uxinzelelo lwamadolo akho
nyamezela xa ubaleka.

Achilles Tendinitis

Xa umthambo we-Achilles wonzakala, unokubangela intlungu, ukudumba, ukuba ndindisholo, okanye a
imvakalelo yokuba ngqongqo. Le meko ingenzeka kubantu bayo yonke iminyaka, kuquka ulutsha kunye

abadala. Eyona ndlela yokuthintela I-Achilles tendinitis kukunxiba izihlangu ezibonelela ngenkxaso kunye
umqamelo. Kuya kufuneka uphinde uphephe imisebenzi ebeka uxinzelelo olugqithisileyo kwii-Achilles zakho,
njengokubaleka unyuke intaba nakwimihlaba engalinganiyo. 

Plantar Fasciitis

I-Plantar fasciitis yingozi ebalekayo eqhelekileyo phakathi kwabagijimi bawo onke amanqanaba. Kubuhlungu
imeko ebangela intlungu ehlabayo kwisithende kunye nendawo ye-arch yonyawo. I-Plantar fasciitis
kwenzeka xa i-plantar fascia - ibhande elishinyeneyo lethishu emazantsi onyawo - iba
ukuvutha. Idla ngokubangelwa kukusetyenziswa kakhulu. Unyango lubandakanya ukolula, ukuphumla, kunye
ukuqinisa unyawo. 

Hamstring Ukwenzakala

Ukulimala kwe-Hamstring sisikhalazo esiqhelekileyo phakathi kweembaleki. Zenzeka xa i-hamstring
izihlunu zolulelwe kude kakhulu phambi kokuba unyawo lubethe emhlabeni. Oku kunokubangela intlungu okanye
ukuvuvukala, kuxhomekeke kuhlobo lokulimala kwe-hamstring. Iimbaleki zisemngciphekweni omkhulu wokufumana i-hamstring
ukwenzakala kunabanye abantu. Kumonzakalo omncinci we-hamstring, ukuphumla, umkhenkce, uxinzelelo, kunye nokuphakama
(RICE) inokuba luncedo ekupheliseni iimpawu. Ukuba intlungu iyaqhubeka, thetha nogqirha wakho malunga
iyeza lentlungu.

I-Ankle Sprain

I-ankle sprain yenye yokwenzakala okuqhelekileyo okubalekayo. Iimpawu ziquka ukudumba, intlungu, kunye
ukugruzuka. I-sprains isiphumo sokwelula i-ankle ligament, enokuthi yenzeke ngokukhawuleza
ukushukuma okanye ukujija. Kwiimeko ezinzima, ukukrazula kwi-ligament kunokubangela. Iimbaleki eziye zabandezeleka
ukusuka kwi-ankle edibeneyo kufuneka ilandele isicwangciso sokubuyisela. Ngokuqhelekileyo, inkqubo yokubuyisela ibandakanya
ukuphumla, umkhenkce, ucinezelo, kunye nemithambo yamandla. 

Ukuqhekeka koxinzelelo

Ukuqhekeka koxinzelelo luhlobo oluqhelekileyo lokulimala okubalekayo. Ngokuqhelekileyo kubangelwa luqeqesho olugqithisileyo,
ukuphuka koxinzelelo lwenzeka xa umzimba unyanzelekile ukuba wenze kakhulu ngexesha elifutshane.
Ngelixa uninzi lweefractures zoxinzelelo lungelulo utyando, abo basemngciphekweni omkhulu banokufuna utyando. Ukuba unayo
iimpawu zokuphulwa koxinzelelo, kubalulekile ukudibana nochwepheshe bezonyango ngokukhawuleza. 

IiKhetho zoNyango lweeNzakalo eziBalekayo
Ukuba ufumana ukwenzakala okubalekayo, kukho iindlela ezininzi zonyango onokuthi uzenze
qwalasela. Unyango lwakwangoko lunokukunceda uthintele iimpawu ezihlala ixesha elide. Nazi ezinye
lolona khetho lungcono lonyango lokwenzakala okubalekayo. 
● Unyango Lomzimba
● IProthokholi yeRICE (Ukuphumla, umkhenkce, ukuFaniswa, kunye noKuphakama)
● Ukucutha Ukuba Ubaleka Kangaphi Nokude kangakanani
● Ukuthatha amayeza achasene nokudumba
Ukubaleka Iingcebiso zoThintelo lokulimala
Ukuba ungomnye wabantu abaninzi abathanda ukubaleka, kubalulekile ukuqonda ukuba unjalo
uzibeka esichengeni sokwenzakala. Ngaphezu koko, zininzi izinto onokuzenza ukuze uzithintele
ukubaleka ukwenzakala kwaye uzigcine endleleni.
● Zifudumeze Phambi kokuba Ubaleke
● Yandisa Ivolumu Yakho Yokubaleka Kancinane
● Sebenzisa ubuchule Bakho
● Yomeleza Isinqe Sakho
● Nyamekela Ukwenzakala Okungapheliyo
● Sebenzisa imiphezulu ethambileyo ukubaleka
● Nxiba izihlangu ezikhululekileyo
● Ziphephe iindawo eziziiHilly nezingadibaniyo
● Cinga ngokuQeqesha

Sebenzisa ii-Apps eziBalekayo ukuNqanda iiNzakalo zoKubaleka

Abagijimi banokunciphisa umngcipheko wokulimala ngokulandela isicwangciso esifanelekileyo sokubaleka. Nangona ingathatha
ixesha elithile lokudala inkqubo ebanzi yokuthintela ukulimala, ukuphumeza ezi ngcebiso zinako
kukuxhobisa ukuba ufikelele kwiinjongo zakho zokuqhuba.

Ukusebenzisa i-app esebenzayo yenye yezinto ezininzi onokuthi uzenze ukuphepha ukulimala. Ezi apps
kukunceda ulandelele ukusebenza kwakho kwaye unikeze izicwangciso ezahlukeneyo zokubaleka kunye neengcebiso zoku

ukuthintela ukwenzakala. Ukuba ujonge usetyenziso olusebenzayo lokukunceda ukuba uqalise, zama Joggo.
Ngaphezu koko, yenye yezona zixhobo zisebenza kakuhle kwimarike. 

isiphelo

Ukulimala okubalekayo kunokwenzeka ngenxa yezizathu ezahlukeneyo. Ukuba awuqinisekanga ukuba yintoni kanye unobangela
yokwenzakala kwakho, ungasoloko udibane nogqirha. Ngelixa zininzi izizathu ezinokwenzeka
ukubaleka ukwenzakala, kungcono ukuziqhelanisa ngononophelo. Enye yezona zinto zingcono onokuthi uzenze ukuthintela
Ukulimala kukulandela iingcebiso zokhuseleko ngelixa ubaleka. Umzekelo, qiniseka ukuba awugqithisi.
Ngaphandle koko, kufuneka kwakhona ugcine ifom yakho kwaye unxibe uhlobo olufanelekileyo lwezicathulo. Ngu
ngokulandela la macebiso alula, unokuthintela ngokulula ukwenzakala okuninzi okubalekayo.