Zimayambitsa ndi chithandizo cha ululu m'munsi mwendo poyenda

Mudaganizirabe kuyamba kuthamanga m'mawa kapena madzulo, kugula nsapato ndi tracksuit, koma…. Pambuyo pa kuthamanga koyamba kapena kotsatira, kupweteka kwa mwendo kumayamba kuvuta.

Momwe mungakhalire, koma koposa zonse, zoyenera kuchita, momwe mungamvetsetse zomwe zingayambitse matenda am'mimba ndikuwachotsa.

Ululu mkati ndikuthamanga - zoyambitsa, yankho lavuto

Choyamba, ndikofunikira kukumbukira kuti chabwino, muyenera kusiya chizindikiro chotere osasamalidwa. Zonsezi sizongokhala zovunda zokha komanso zotulukapo zake, komanso cholozera ku mavuto amitsempha yamagazi ndi zimfundo, zomwe mwina simukadaganizirako. Chifukwa chake, ndikofunikira kudziwa chomwe chingayambitse chizindikiro cholakwika komanso momwe mungathanirane nacho.

Shin splitting syndrome

• Pansi pa mawuwa, madokotala amatanthauza njira yotupa yomwe imakhudza periosteum ndipo nthawi zambiri imayambitsa kupatukana kwa nembanemba wa mafupa kuchokera kumapeto.
• Njira yotereyi imatha kupsa mtima ndikamenyedwa mukamathamanga kapena kupsinjika kwa minofu, phazi lathyathyathya ndi nsapato zosasankhidwa bwino.
• Chifukwa chake, muyenera kusiya maphunziro nthawi yomweyo, kugwiritsa ntchito mafuta, kuziziritsa ndi kukhazikika, ngakhale nthawi zambiri pamafunika kumwa mankhwala osagwiritsa ntchito zotupa.

Matenda a mtima

• Ndikuphwanya dongosolo la mitsempha, mavuto ndi mitsempha yomwe imatha kupweteketsa m'miyendo.
• Nthawi zambiri zimangochitika zokha ndipo zimangopita zokha, ngakhale kuti kuzunzika kowawa kumatha kuperekedwa kumunsi kwa mwendo ndi ng'ombe.
• Chifukwa chake, ndimatenda ambiri am'mitsempha, monga mitsempha ya varicose, thrombophlebitis, kapena matenda ena, othamanga ngati zolimbitsa thupi amatsutsana.
• Nthawi zambiri, zodabwitsazi zitha kuwonanso mwa achinyamata, pomwe kukula kwa mitsempha yamagazi kumatsalira m'mbuyo kuchokera pakukula kuchokera ku fupa.

Mavuto olowa

• Mitundu yonse yamatenda ndi matenda omwe amakhudza mafupa - nyamakazi ndi nyamakazi, bursitis, imatha kukhala vuto loyambitsa kupweteka kwa mwendo wakumunsi mukamathamanga, komanso mutatha kuchita masewera olimbitsa thupi.
• Ndikuthamanga kwambiri, njira zotupa zimatha kukulira ndikudziwonetsera zokha mosiyanasiyana.
• Nthawi zambiri, othamanga amatha kumva kupweteka phazi kapena mwendo wapansi, pambuyo pake pakhoza kuchepa kuyenda kwa olowa omwe akukhudzidwa ndikuwonongeka kwawo.
• Chifukwa chake, ndikofunikira kubwezeretsa kuthamanga ndi mtundu wina wamaphunziro olimbitsa thupi.

Microtrauma ndi kuvulala kwa mwendo wapansi

Zovuta ndi zophulika, kusunthika ndimayendedwe othamanga, omwe samakhudza momwe mwendo wapansi umakhalira. Koma madokotala amatcha kuvulaza koopsa kwambiri kwa meniscus - mapangidwe a cartilaginous omwe ali mu patella ndipo amalumikizidwa ndi mitsempha yambiri ku ma cartilage ena.

Vutoli limadziwonetsa lokha ngati ululu wakuthwa komanso wopindika, kusokonekera kwa mwendo wapansi ndi phazi, kutupa kowawa. Simukuyenera kudzipangira nokha kunyumba - kuwunika ndikufunsana ndi dokotala kumafunika.

Kutentha kokwanira

Poterepa, othamanga odziwa amatha kunena izi - kutentha komwe kwachitika kale ndi theka la maphunziro. Simuyenera kuchoka panyumba nthawi yomweyo - yambani kuthamanga. Ndikofunika kutentha thupi musanaphunzitsidwe.

Izi zitha kukhala kusunthika kwa mwendo ndikusunthira kozungulira kwa phazi, squats ndi kupindika / kukulitsa kwa bondo, kutambasula kwa minofu ya ntchafu.

Zonsezi zidzalimbikitsa mafupa ndi minofu, kuonjezera magazi ndi kuwapangitsa kukhala otanuka. Chifukwa chake, sipakhala kuvulala kocheperako, monga kutambasula ndi kuvulala, ma microcracks ndi kuphulika kwa mitsempha yamagazi, ulusi wa minofu.

Nsapato zoipa

Ngati muvala nsapato zolimba kapena zovuta kuti muthamange, miyendo yanu imapweteka mukamatha komanso mutatha kuthamanga.

Poterepa, ndikofunikira kusankha nsapato zoyenera:

1. Sankhani kukula kwa nsapato yoyenera - nsapato siziyenera kufinya phazi lanu, komanso siziyenera kupachikika. Koma ndikofunikira kukumbukira kuti pagulu lazinthu zazitali phazi, limatha kutupa - chifukwa chake, sankhani mtundu womwe uli theka la kukula kwa zomwe mwavala.
2. Komanso, musasankhe nsapato zolimba zokha - izi zitha kubweretsa kutukusira kwa chokhacho chifukwa chapanikizika kwambiri. Komanso, musasankhe nsapato zokhala ndi zidendene zofewa komanso zopyapyala - zimawonjezera katundu kumapazi ndipo zimatha kubweretsa kusokonekera komanso ming'alu.
3. Onetsetsani kuti mumayang'aniranso zingwezo - zolimba kwambiri zimatha kuyambitsa magazi komanso kutuluka kwamitsempha m'munsi mwa bondo.

Mayendedwe olakwika

Nthawi zambiri, othamanga kumene amakhala ndi ululu osati m'miyendo mokha, komanso m'matako, m'munsi, ngakhale kumbuyo ndi m'mapewa. Ndipo apa ndikofunikira kusanthula ndi liwiro liti lomwe mumathamanga - mayendedwe akuthwa komanso achangu ndi owopsa kwa oyamba kumene kuphunzira.

Kuphatikiza pa chilichonse, mawonekedwe olakwika a thupi akuthamanga ndi luso lake momwemonso. Mwachitsanzo, woyamba, chifukwa chosadziwa zambiri, amapangitsa thupi kupita patsogolo kapena kubwerera m'mbuyo, amasowa kayendedwe ka kayendetsedwe kake m'manja ndi mawondo, ngakhale kulowera kolakwika kwa mapazi kumabweretsa ululu pambuyo pophunzitsidwa komanso panthawiyo.

Komanso, othamanga ena amati malo othamangirako nawonso ndi ofunika - osathamanga pa phula kapena mseu wosagwirizana, kupanga ma jerks akuthwa motero, ndikupangitsa kuti pakhale kusiyana ndi microtrauma.

Kutha kwadzidzidzi kwa kulimbitsa thupi

Kulephera kwa oyamba kumene kumaliza kuthamanga kwambiri kapena kulimbitsa thupi kumathanso kupweteketsa mwendo. Chowonadi ndi chakuti kupanga kwambiri kwa lactic acid kumadzetsa kutukuka ndi kupweteka kwa mtsogolo mtsogolo.

Chifukwa chake, kutha kwadzidzidzi kwa maphunziro ndi kusamba kozizira kumabweretsa kuchuluka kwa asidi m'thupi. Chifukwa chake, ngakhale mutathamangira, ndiyofunika kuyenda pang'onopang'ono, ndikunyinyirika ndikupanga mayendedwe angapo ozungulira ndi mapazi anu.

Njira zodzitetezera

Wothamanga aliyense yemwe wakhala akuthamanga kwa zaka zingapo amadziwa bwino momwe minofu ndi mafupa amapwetekera, chifukwa chake perekani upangiri wawo ndi malingaliro:

1. Pachiyambi pomwe, muyenera kusankha maphunziro ocheperako, musang'ambe kuyambira koyambirira kwambiri ndikuyimilira mwadzidzidzi.
2. Kutentha ndikofunikanso musanathamange - kumakonzekeretsa thupi, minofu ndi mafupa, mafupa othamanga. Ndikokwanira kwa mphindi pafupifupi zisanu kuti mumenyedwe ndi mapapo, squats ndi kulumpha - ndipo mutha kuyamba kuthamanga.
3. Chifukwa chake kuthamanga mwamphamvu komanso molondola, mikono iyeneranso kugwira ntchito moyenera, kuphatikiza ndi ntchito ya miyendo. Monga othamanga odziwa amati, mukamathamanga, miyendo iyenera kukhala yofanana ndi mkono ndikupukuta kulemera kwake kuchokera kuphazi mpaka phazi.
4. Ngati pali matenda olumikizana, ndikofunikira kugwirizanitsa kulimba ndi maphunziro ndi dokotala yemwe akupezekapo, popewa kupitirira muyeso ngakhale kupuma m'deralo. Kapenanso, adokotala amalangiza wodwalayo kuti asinthe kuthamanga ndikuchezera padziwe kapena kuvina.
5. Musamalize kuthamanga mwadzidzidzi, mutagonjetsa mtunda, tulukani m'malo mwake, gwedezani mwendo wanu ndikusinthasintha phazi lanu. Ngati minofu yanu imapweteka chifukwa cha kuchuluka kwa asidi ya lactic, sambani mofunda kapena mukasambe, pakani minofu ndi mafuta otenthetsa.
6. Ndipo makamaka - nsapato zabwino komanso zazikulu ndi zovala zopangidwa ndi nsalu zachilengedwe zomwe zimalola kuti thupi lizipuma.
7. Nthawi zonse imwani madzi okwanira mukataya chinyezi mukamachita masewera olimbitsa thupi, ndipo zinthu zowola pang'onopang'ono zimatuluka thukuta.

Kuthamanga ndikulimbitsa thupi kosavuta komanso kothandiza komwe kumapangitsa kuti thupi lanu ndi mzimu wanu zizikhala bwino. Koma chofunikira pakuphunzitsidwa bwino komanso kopanda ululu ndikutsatira zingapo ndi malamulo ophunzitsira, omwe pamapeto pake sangapweteke ndikuwononga momwe wothamangayo alili.

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