8 Ukulimala Okuvame Kakhulu Okugijima Namathiphu
Ukuzigwema
Abagijimi basengozini yokulimala okuningi. Lokhu kungahluka kusuka ezinhlungwini ezincane kuye kokungaphezulu
izindaba ezingathi sína. Ukuze uvimbele ukulimala okugijimayo, abagijimi kufanele baxhumane nochwepheshe. A
ukufudumala nokupholisa okufanele nakho kungasiza.
Nakuba kunezinhlobo eziningana ezivamile zokulimala okugijima, ukulimala kwamadolo neqakala yizona
okuvame ukuhlangana nakho. Okunye ukulimala kuhlanganisa ama-shin splints, ukulimala emhlane, kanye
ukulimala kwe-groin.
Idolo lomgijimi liwukulimala okuvamile ukusebenzisa ngokweqile. Ibonakala ngobuhlungu obuncane kokukodwa noma kokubili
kwamadolo. I-Achilles tendonitis ingenye ukulimala ngokweqile okungavinjelwa ngokulandela
uhlelo olufanele lokuqeqesha.
Ukulimala okugijimayo kungelashwa ngokuphumula, uqweqwe lweqhwa, ukucindezela, nokuphakama (RICE).
Abagijimi abanokulimala okuncane bangaqeqesha ngakho. Nokho, labo abanobunzima obukhulu
ukulimala kufanele kuthathe ikhefu ukuze izicubu ziphole.
Kulesi sihloko, sizoxoxa nge-8 evame kakhulu ukulimala okugijima kanye namathiphu okufanele uwagweme
kubo.
Yiziphi Izingozi Ezigijimayo?
Ukulimala okugijima kuphakathi kwezinhlobo ezivame kakhulu zezinkinga ze-musculoskeletal. Kunjalo
okubangelwa ukuwohloka komzimba, ngokuvamile ngenxa yomthelela ophindaphindiwe noma ukuguga.
Kunezinhlobo ezintathu eziyinhloko zokulimala kokugijima. Lokhu ukulimala onyaweni, edolweni, nasemhlane.
Ngayinye inezimpawu zayo ezihlukile. Lapho ubuhlungu buvela ngesikhathi sokugijima, ukwelashwa okungcono kakhulu
wukufuna usizo lwezokwelapha oluchwepheshile.
Ngaphezu konyawo, idolo, nomhlane, ezinye izindawo okufanele zibheke ukulimala okugijima
hlanganisa i-groin nama-shins. Ukuba nesimiso esifanele samandla nokunaka ukulimala
ukuqala kungasiza ukuthi zingenzeki.
Izingozi Ezingu-8 Ezivame Kakhulu Zokugijima
Ukulimala kuyingxenye yokuba umgijimi. Nakuba kubalulekile ukugcina umzimba wakho usesimweni, kunjalo
kubalulekile futhi ukuthi uhlale uqaphela ukulimala okujwayelekile okugijima. Nazi ezinye ezivame kakhulu
izinhlobo zokulimala ezingathinta abagijimi.
Idolo Lomgijimi
Idolo lomgijimi, owaziwa nangokuthi ubuhlungu be-patellofemoral syndrome, ingenye ezivame kakhulu
ukugijima ukulimala. Ibangela ubuhlungu obungafihli, obubuhlungu obuzungeze idolo. Nakuba izimpawu
ziyahlukahluka, zivame ukuba zimbi kakhulu ngomsebenzi. Uma unezinhlungu ezihlala isikhathi esingaphezu kwesonto, kunjalo
okungcono ukubonana nodokotela. Kunezimbangela eziningana zedolo lomgijimi. Okukodwa kokuningi
okuvamile ukusetshenziswa ngokweqile. Ukuze uvimbele isimo, hlela ukujima kwakho futhi uqiniseke ukuthi unjalo
ukuphumula ngokwanele.
Ama-Splints we-Shin
I-Shin splints ingenye yezingozi ezivame kakhulu phakathi kwabagijimi. Zibangelwa
ukucindezeleka okuphindaphindiwe ku imisipha yomlenze ophansi, imisipha, namathambo. Abagijimi abafake ama-shin splints
bezwa ubuhlungu ku-tibia yabo, okuyingxenye engaphambili yethambo le-shin. Umuntu oneshin
ama-splints kufanele agweme ukuvivinya umzimba okunomthelela omkhulu. Abagijimi banganciphisa ingozi yokuthuthukisa i-shin
ama-splints ngokushintsha phakathi kwemisebenzi enomthelela omkhulu kanye nokuzivocavoca okunomthelela omncane.
I-IT Band Syndrome
I-IT band syndrome ukulimala okugijima okubangela ubuhlungu, ukuqina, nokuvuvukala emadolweni
indawo. Ngaphezu kwalokho, kuvamile kubagijimi nabagibeli bamabhayisikili, ikakhulukazi abasubathi bokubekezela. Bangu
izindlela eziningi zokuvimbela nokwelapha le nkinga. Enye yezindlela eziphumelela kakhulu uku
thuthukisa i-biomechanics yakho. Ukuthuthukisa ukuhamba kwakho kuzosiza ukunciphisa ukucindezeleka kwamadolo akho
bekezela lapho ugijima.
I-Achilles Tendinitis
Lapho i-Achilles tendon ilimala, ingabangela ubuhlungu, ukuvuvukala, ukuba ndikindiki, noma a
umuzwa wokuqina. Lesi simo singenzeka kubantu bayo yonke iminyaka, kuhlanganise nentsha kanye
abadala. Indlela engcono kakhulu yokuvimbela I-tendlles tendinitis ukugqoka izicathulo ezihlinzeka ngokusekela futhi
umcamelo. Kufanele futhi ugweme imisebenzi ebeka ingcindezi ngokweqile kuma-Achilles akho,
njengokugijima ukhuphuka kanye nasezindaweni ezingalingani.
Plantar Fasciitis
I-Plantar fasciitis ukulimala okugijima okujwayelekile phakathi kwabagijimi bawo wonke amazinga. Kubuhlungu
isimo esibangela ubuhlungu obuhlabayo esithendeni kanye nendawo ekhothameni yonyawo. I-Plantar fasciitis
kwenzeka lapho i-plantar fascia - ibhande eliwugqinsi lezicubu phansi onyaweni - iba
ovuthayo. Ngokuvamile kubangelwa ukusetshenziswa ngokweqile. Ukwelashwa kuhlanganisa ukwelula, ukuphumula, kanye
ukuqinisa unyawo.
Ukulimala kwe-Hamstring
Ukulimala kwe-hamstring kuyisikhalazo esivamile phakathi kwabagijimi. Zivela lapho i-hamstring
imisipha yelulelwa kude kakhulu ngaphambi kokuba unyawo lushaye phansi. Lokhu kungabangela ubuhlungu noma
ukuvuvukala, kuye ngohlobo lokulimala kwe-hamstring. Abagijimi basengozini enkulu ye-hamstring
ukulimala kunabanye abantu. Ngokulimala okuncane komsipha, ukuphumula, iqhwa, ukucindezela, nokuphakama
(IRICE) ingaba usizo ekudambiseni izimpawu. Uma ubuhlungu buqhubeka, khuluma nodokotela wakho mayelana
umuthi wobuhlungu.
I-Ankle Sprain
I-ankle sprain ingenye ukulimala okuvamile okugijima. Izimpawu zihlanganisa ukuvuvukala, ubuhlungu, kanye
ukulimaza. Ama-sprains awumphumela wokunwebeka kwe-ankle ligament, okungenzeka ngokuzumayo
gxuma noma ukusonta. Ezimweni ezimbi kakhulu, kungase kubangele ukukhala kwe-ligament. Abagijimi abaye bahlupheka
kusukela eqakaleni eligobile kufanele kulandele uhlelo lokutakula. Ngokuvamile, inqubo yokutakula ihilela
ukuphumula, iqhwa, ukucindezela, nokuzivocavoca kwamandla.
Ukuphuka Kwengcindezi
Ukuphuka kwengcindezi kuwuhlobo oluvamile lokulimala okugijima. Ngokuvamile kubangelwa ukuqeqeshwa ngokweqile,
ukuphuka kokucindezeleka kwenzeka lapho umzimba uphoqeleka ukuba wenze okuningi ngesikhathi esifushane.
Nakuba ama-stress fractures amaningi engahlinzwa, asengozini enkulu angase adinge ukuhlinzwa. Uma unayo
izimpawu zokuphulwa kokucindezeleka, kubalulekile ukubonisana nochwepheshe bezokwelapha ngokushesha.
Izinketho Zokwelashwa Zokulimala Okugijima
Uma uhlangabezana nokulimala okugijimayo, kunezindlela ezimbalwa zokwelapha okufanele uzikhethe
cabangela. Ukwelashwa kusenesikhathi kungakusiza futhi ukuvimbela izimpawu ezihlala isikhathi eside. Nazi ezinye
yezinketho zokwelashwa ezingcono kakhulu zokulimala okugijima.
● Ukwelapha Ngomzimba
● Iphrothokholi ye-RICE (Ukuphumula, Iqhwa, Ukucindezela, Nokuphakama)
● Ukunciphisa Ukuthi Ugijima Kangaki Futhi Ukude Kangakanani
● Ukuthatha Izidakamizwa Eziqeda Ukuvuvukala
Ukugijima Amathiphu Okuvimbela Ukulimala
Uma ungomunye wabantu abaningi abathanda ukugijima, kubalulekile ukuqonda ukuthi unjalo
ukuzibeka engcupheni yokulimala. Ngaphezu kwalokho, kunezinto eziningi ongazenza ukuze uvimbele
ukugijima ukulimala futhi uzigcine usendleleni.
● Zifudumeze Ngaphambi Kokugijima
● Khulisa Ivolumu Yakho Yokugijima Kancane Kancane
● Sebenza Ngesu Lakho
● Qinisa Izinqe Zakho
● Nakekela Izingozi Eziqhubekayo
● Sebenzisa izindawo ezithambile ukuze usebenze
● Gqoka Izicathulo Ezikhululekile
● Gwema Indawo enama-Hilly ne-Uneven
● Cabanga Nge-Cross-Training
Sebenzisa Izinhlelo zokusebenza Ezisebenzayo ukuze Ugweme Ukulimala Okusebenzayo
Abagijimi banganciphisa ingozi yokulimala ngokulandela uhlelo olufanele lokugijima. Nakuba kungathatha
isikhathi esithile ukuze udale inqubo ebanzi yokuvimbela ukulimala, ukusebenzisa lawa macebiso angakwazi
ukunika amandla okufinyelela imigomo yakho yokusebenza.
Ukusebenzisa uhlelo lokusebenza olusebenzayo kungenye yezinto eziningi ongazenza ukuze ugweme ukulimala. Lezi zinhlelo zokusebenza
ikusiza ukuthi ulandelele ukusebenza kwakho okusebenzayo futhi unikeze izinhlelo ezahlukahlukene zokugijima namathiphu ukuze
vimbela ukulimala. Uma ufuna uhlelo lokusebenza olusebenzayo oluzokusiza ukuthi uqalise, zama i-Joggo.
Ngaphezu kwalokho, ingenye yezinhlelo zokusebenza ezisebenza kahle kakhulu emakethe.
Isiphetho
Ukulimala okugijima kungenzeka ngenxa yezizathu ezihlukahlukene. Uma ungaqiniseki ukuthi iyini imbangela yangempela
kokulimala kwakho, ungahlala uthintana nodokotela. Nakuba kunezimbangela eziningi ezingenzeka
ukugijima ukulimala, kungcono ukuzijwayeza ukuqapha. Enye yezinto ezinhle kakhulu ongayenza ukuze uvimbele
ukulimala wukulandela amathiphu okuphepha ngenkathi ugijima. Isibonelo, qiniseka ukuthi awukweqisi.
Ngaphandle kwalokho, udinga futhi ukugcina ifomu lakho futhi ugqoke uhlobo olufanele lwezicathulo. Ngu
ngokulandela lezi zeluleko ezilula, ungakwazi ukuvimbela kalula ukulimala okuningi okugijima.