Yintoni amayeza eMidlalo? IsiKhokelo soMqali opheleleyo

1. Intshayelelo ku Amayeza eMidlalo

Ngaba wakha wajijeka i-ankle ngexesha lokubaleka? Okanye weva igxalaba elicaphukisayo libuhlungu emva komdlalo wentenetya? Emva koko sele uhlabile ngokuchasene nehlabathi leyeza lezemidlalo-nokuba ubuyazi okanye hayi.

Iyeza lezemidlalo lingaphezulu nje kwegama eliqhelekileyo lokunyanga iimbaleki. Licandelo lezonyango eliguqukayo, elihlala liguquguquka elijolise ekuncedeni abantu bayo yonke iminyaka kunye namanqanaba okuqina ukuba baphile kukwenzakala, ukuphucula ukusebenza, kunye nokuthintela iingxaki ezizayo. Ukusuka kubabaleki beempelaveki ukuya kwiimbasa zegolide zeOlimpiki, iyeza lezemidlalo libonelela ngezisombululo eziya ngaphaya komda.

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2. Imbali kunye ne-Evolution ye-Sports Medicine

Iziqalo zakwangoko

Iyeza lezemidlalo libuyela kwimpucuko yamandulo. AmaGrike namaRoma aqonda ukubaluleka kokuqina komzimba, kwaye oogqirha bokuqala abafana noHippocrates bafunda ukulimala okwenziwe ngexesha lokuzilolonga.

Uphuhliso lwale mihla

Inkulungwane yama-20 yeza noqhankqalazo lwemidlalo ekhuphisanayo—yaye kanye nayo, imfuneko yokunyamekela ngokuzinikela. Amayeza ale mihla ezemidlalo ngoku aquka uxilongo oluphambili, iinkqubo zotyando, unyango lomzimba, kunye nenkxaso yempilo yengqondo, nto leyo eyenza ibe luqeqesho olupheleleyo.

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3. Ngubani ofuna amayeza eMidlalo?

Abadlali abaqeqeshiweyo

Obu bubuso esibubona kumabonwakude, kodwa impumelelo yabo ihlala ifihla iiyure ezininzi ngoogqirha bezemidlalo, abanyangi kunye nabaqeqeshi.

Amagorha empelaveki kunye nabathandi bokuqina komzimba

Kungenxa yokuba ungekho kwi-NBA ayithethi ukuba ukwenzakala kwakho akunamsebenzi. Iyeza lezemidlalo linceda abantu bemihla ngemihla ukuba babuyele umva ngokukhawuleza nangakumbi.

Abantwana kunye noLutsha

Njengoko imidlalo yolutsha isiba namandla ngakumbi, abantwana bajongana nokwenzakala kwinqanaba labantu abadala. Iyeza lezemidlalo labantwana liqinisekisa ukuba baphilisa ngokukhuselekileyo.

Abadala kunye nabaDala abakhutheleyo

Uhlala usebenza emva kwe60? Iyeza lezemidlalo linokukunceda ugcine ukuhamba, ukulawula isifo samathambo, kwaye ujabulele ubomi ngaphandle kweentlungu.

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4. IiNzuzo eziPhambili zoNyango lwezeMidlalo

UkuBuyisa ngokukhawuleza

Ngesicwangciso esifanelekileyo, akufuneki uhlale ebhentshini ixesha elide. Unyango olulungiselelweyo lukhawulezisa ukuphiliswa kunye nokunciphisa iingxaki.

Ukuthintela Ukwenzakala

Ngaba bekungayi kuba bhetele ukuba ungaze wonzakale kwasekuqaleni? Iyeza lezemidlalo ligxile kakhulu kwi-biomechanics, iipateni zokuhamba, kunye noqeqesho lwamandla ukuphepha ukwenzakala ngaphambi kokuba kwenzeke.

UPhuculo lokuSebenza

Akuyomfuneko ukuba ukhathazeke ukuze uzuze. Oogqirha bezemidlalo banokukunceda ukuba ubaleke ngokukhawuleza, uphakamise ngcono, kwaye utyhale imida yakho ngokukhuselekileyo.

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5. Iimeko eziqhelekileyo ziphathwa

I-Sprains kunye ne-Strainins

Eyona nto ixhaphakileyo yokulimala kwezemidlalo-cinga i-ankle edibeneyo okanye i-hamstrings edonsa.

Tendonitis kunye neBursitis

Ukunyakaza okuphindaphindiweyo kunokukhokelela ekudumbeni. Iyeza lezemidlalo lilungisa ezi ngonyango kunye neendlela zokuphila.

Ukuqhekeka kunye noKuchithwa

Nokuba sisandla esaphukileyo okanye igxalaba eliphumileyo, iingcali ziqeqeshelwe ukukubuyisela emsebenzini opheleleyo.

Ukusebenzisa Ngokugqithisileyo Ukwenzakala

Idolo lembaleki, igxalaba lendadi, kunye nengqiniba yentenetya? Le yimiba engapheliyo ngenxa yokwenza kakhulu, rhoqo kakhulu.

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6. Iingcali zoNyango lwezeMidlalo oFumana Uyazi

OoGqirha bamathambo

Xa kufuneka utyando, aba ngabantu abanezandla ezichanekileyo kunye nolwazi olunzulu lwe-anatomical.

Iingcali zePhysical Therapists

Bakukhokela ukubuyisela kwakho ngokuzivocavoca okujoliswe kuyo kunye nezicwangciso zokuhamba.

Abaqeqeshi beeMbaleki

Ebaleni okanye enkundleni, ngabaphenduli bokuqala bokwenzakala-kwaye banceda ukuyila uqeqesho olubathintelayo.

Iingcali zengqondo zeMidlalo

Ukuqina kwengqondo kubaluleke ngokufanayo namandla omzimba. Ezi ngcali zinceda iimbaleki ukuba zoyise uxinzelelo, uloyiko kunye noxinzelelo.

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7. Izixhobo zokuxilonga kwiMithi yeMidlalo

Iimvavanyo zeMifanekiso (i-MRI, i-X-Ray, i-Ultrasound)

Oku kunceda ukukhomba okwenzekayo ngaphantsi komphezulu-nokuba kukukrazuka kwentambo okanye ukuphuka kweenwele.

Uhlalutyo lwentshukumo

Izixhobo zevidiyo ezikumgangatho ophezulu ziyakwazi ukubona iipatheni zokunyakaza ezingafanelekanga ezikhokelela ekulimaleni, ukunceda ukulungisa ngaphambi kokuba zibe yingxaki.

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8. Unyango kunye noNyango

Indlela IRICE

Ukuphumla, umkhenkce, ukunyanzeliswa, ukuphakama-usengumgangatho wegolide kumonzakalo omkhulu.

Ulungiso lwenyama

Kulapho ukuchacha kuba sisenzo. Ukolula, ukomeleza, kunye nokuhlanganisa zonke ziyinxalenye yesicwangciso.

Amanyathelo oNyango

Xa ukhathalelo lolondolozo lungonelanga, utyando olungephi lunokuwulungisa umcimbi ngamaxesha amafutshane okuchacha.

Iyeza lokuHlaziya (PRP, iiseli zeStem)

Ubuchwephesha bokusika bunceda umzimba ukuba uziphilise ngokwawo-ingakumbi kukulimala kwamalungu kunye ne-tendon.

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9. Indima yeSondlo kunye nokuQedaniswa kwamanzi

I-Fueling Performance

Ukutya ngamafutha. Ulungelelwaniso olufanelekileyo lwe-carbs, iprotheni, kunye namafutha anokwenza okanye aphule umsebenzi wakho.

Ukulawula Ukukrala

Ukutya okuchasene nokuvuvukala okufana ne-salmon, i-turmeric, kunye nemifuno enamagqabi inceda ukunciphisa intlungu kunye nokukhuthaza ukubuyiswa.

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10. Amayeza eMidlalo kunye nempilo yengqondo

Ukumelana Nokwenzakala

Ukwenzakala kusenokudiza ingqondo. Ukuxinezeleka, ukuphoxeka nokuxhalaba kuxhaphakile—kodwa kuyanyangeka.

Ixhala lokuSebenza

Umzimba owomeleleyo awuyonto ngaphandle kwengqondo egxile. Iingcali zengqondo zezemidlalo zinceda iimbaleki ukuba ziqhube phantsi koxinzelelo.

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11. Ukuthintela Kungcono KunoNyango

ImiSebenzi yokuQalisa

Ukomeleza imisipha kunye namalungu ngaphambi kokuba kwenzeke ingozi? Bubulumko obo.

IziCwangciso zoQeqesho ezilungiselelweyo

Akukho mizimba mibini ifanayo. Iinkqubo ezenzelwe wena zikugcina ukhuselekile kwaye womelele.

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12. Indlela iTekhnoloji ebumba ngayo amayeza eMidlalo

Izinxibo kunye neeTrackers

Ii-smartwatches kunye neeapps zokuqina zinceda oogqirha kunye nezigulana ukuba zijonge inkqubela phambili ngexesha lokwenyani.

Telehealth kunye nothethwano Virtual

Ukwenzakala ngexesha leholide? Akukho maxhala. Umnxeba wevidiyo kunye nogqirha wezemidlalo unokukufumana uncedo ngokukhawuleza.

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13. Abasetyhini kuNyango lwezeMidlalo

Ukwenzakala ngokwesini

Iinyembezi ze-ACL, i-stress fractures, kunye nokulimala okudibeneyo kuchaphazela abafazi ngokwahlukileyo-amayeza ezemidlalo ahambelana ngokufanelekileyo.

Ukumelwa Entsimini

Abasetyhini abaninzi bangena kulo msebenzi, bebonelela ngeembono ezahlukeneyo kunye nokuphucula umgangatho wokhathalelo kwibhodi iphela.

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14. Unyango lwabantwana kunye noLutsha lwezeMidlalo

Ukwenzakala Plate Plate

Amathambo amatsha asakhula, nto leyo ewenza abe sesichengeni ngeendlela ezikhethekileyo.

Ukuhlakulela imikhwa ephilileyo

Ukufakela uqeqesho olufanelekileyo kunye neendlela zokolula kwangoko kunceda ukuphepha imiba yobomi bonke.

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15. IGeriatric Sports Medicine

Ukuhlala ukhuthele kunye nobudala

Ukuzilolonga kunceda ngokulinganisela, ukuxinana kwamathambo, kunye nokuba bukhali kwengqondo. Iyeza lezemidlalo liqinisekisa ukuba likhuselekile.

Ugcino oludibeneyo

Xa i-arthritis ibetha, kusekho iindlela ezininzi zokuhamba-ngaphandle kweentlungu-ngaphandle kokuxhuma ngqo kukuhlinzwa.

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16. Iintsomi malunga neMidlalo yezoNyango

'Yeyabadlali kuphela'

Bubuxoki. Nabani na ohambayo unokuzuza-ukusuka kubasebenzi beofisi abaneentlungu ezibuhlungu ukuya kwabathatha umhlala-phantsi abathatha igalufa.

'Uhlala ufuna utyando'

Hayi. Enyanisweni, uninzi lokonzakala lunyangwa ngononophelo. Utyando licebo lokugqibela.

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17. Indlela yokukhetha uMboneleli wezoNyango weMidlalo oLungileyo

Iinkcazi eziMazikhangelwe

Isatifikethi sebhodi, uqeqesho lobudlelwane bezemidlalo, kunye namava ngemeko yakho zingundoqo.

Imibuzo Omawuyibuze Ngaphambi Kotyelelo Lwakho

• Loluphi unyango oluyincutshe kulo?

• Ngaba usebenza nabantu kwinqanaba lam lokuqina?

• Ngaba ndiza kufuna unyango lomzimba okanye umfanekiso?

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18. Isiphelo: Yamkela imbaleki ekuwe

Amayeza ezemidlalo awenzelwanga iimbaleki kuphela-leyakhe nabani na ofuna ukuhamba ngcono, aphile ngaphandle kweentlungu, kwaye ahlale esebenza. Nokuba uziqeqeshela i-5K yakho yokuqala okanye uleqa abazukulwana bakho emva kwendlu, ufanelwe yinkathalo ekuncedayo ukuba wenze okusemandleni akho.

Ke, kwixesha elizayo xa usiva igama elithi iyeza lezemidlalo , ungalithathi njengento elite okanye engafikelelekiyo. Yicinge njengenkqubo yenkxaso koyena usebenzayo, okwaziyo, nokwaziyo ukumelana nesiqu sakho.

Ngapha koko— akuyomfuneko ukuba ube yincutshe ukuze uphathe umzimba wakho njengaye.