Ithini iyeza lezemidlalo? Isikhokelo esipheleleyo sokuqala

1. Intshayelelo Amayeza ezemidlalo

Ngaba wahlala ejijeke i-ankle ngexesha lokubaleka? Okanye waziva ngathi igxalaba elicaphukisayo emva komdlalo weTennis? Emva koko sele ugqogqa phaya phaya kwiLizwe leMidlalo yamayeza-nokuba uyifumene okanye hayi.

Amayeza ezemidlalo angaphezulu nje kwegama nje lokuphatha iimbaleki. Yindawo eguqukayo eguqukayo egxininisayo ekuncedeni abantu bazo zonke iinkulungwane kunye namanqanaba okuqina bafumana kwakhona ekulimaleni, ukuphucula ukusebenza, kunye nokuthintela iingxaki zexesha elizayo. Ukusuka kwimpelaveki kwiimbaleki zeOlimpiki ze-Olimpiki, amayeza ezemidlalo anikezela ngezisombululo ezihamba ngaphaya kwamacala.

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2. Imbali kunye nendaleko yamayeza ezemidlalo

Ukuqala kokuqala

Amayeza ezemidlalo emva kwimpucuko yamandulo. AmaGrikhi namaRoma ayekuqonda ukubaluleka kokuqina, kwaye amagqirha okuqala njenge-hippoctor afundayo enzondo ebomini.

Uphuhliso lwanamhlanje

Inkulungwane yama-20 yazisa ukuqhushumba ngokwemidlalo yokhuphiswano-kwaye nayo, imfuneko yokhathalelo oluzinzileyo. Iyeza lemidlalo yanamhlanje ngoku liquka uxilongo oluphambili, iinkqubo zotyando, unyango lomzimba, kunye nenkxaso yempilo yengqondo, eyenza ukuba ibe ngumsebenzi opheleleyo wengqondo.

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3. Ngubani ofuna amayeza ezemidlalo?

Iimbaleki zobungcali

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

Iveki ye-Warriors kunye neNtlanganiso yomzimba

Ngenxa yokuba awuthethi i-NBA ungathethi ukuba wenza izinto zakho ezenzakeleyo. Amayeza ezemidlalo anceda abantu nemihla ngemihla babuyile ngokukhawuleza kwaye bomelele.

Abantwana kunye nolutsha

Njengoko imidlalo yolutsha iba nzima kakhulu, abantwana bajamelene nengozi yabadala abadala. Amayeza emidlalo yabantwana aqinisekisa ukuba baphilisa ngokukhuselekileyo.

Abadala abalupheleyo nabasebenzayo abasebenzayo

Ukuhlala usebenza emva kwe-60? Amayeza ezemidlalo anokukunceda ugcine uhambo, phatha i-arthritis, kwaye unandiphe ubomi ngaphandle kwentlungu.

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4. Izibonelelo eziphambili zamayeza ezemidlalo

Ukubuyiselwa ngokukhawuleza

Ngecebo elifanelekileyo, akunyanzelekanga ukuba uhlale ebhentshini ixesha elide. Unyango olufanelekileyo lwezinto ezenziwe ngokwezifiso zikhawulezisa ukuphilisa kwaye zinciphise iingxaki.

Ukuthintela ukonzakalisa

Ngaba akunakuba ngcono ungaze wenzekaliswe kwindawo yokuqala? Amayeza ezemidlalo agxila kakhulu kwiipateni, iipateni zokuhamba, kunye noqeqesho lwamandla ukunqanda ukulimala ngaphambi kokuba kwenzeke.

Ukuphunyezwa kwentsebenzo

Akunyanzelekanga ukuba ubekeke. Oogqirha bezemidlalo banokukunceda ukuba usebenze ngokukhawuleza, phakamisa ngcono, kwaye ucofe imilinganiselo yakho ngokukhuselekileyo.

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5. Iimeko eziqhelekileyo ziphathwa

I-sprains kunye neentlobo

Olona xinzelelo luxhaphakileyo lwezemidlalo - cinga i-ankles exhotyisiweyo okanye ikhutshiwe i-hamstrings.

I-Tenititis kunye neFumitis

Ukuhamba okuphindaphindiweyo kunokukhokelela ekususeni. Amayeza ezemidlalo ajongana nale ngonyango kunye ne-tweeppees yokuphila.

Ukwaphuka kunye nokungacacanga

Nokuba ligxalaba elaphukileyo okanye igxalaba elifudumeleyo, iingcali ziqeqeshelwe ukukubuyisela emsebenzini.

Ukulimala ngaphezulu

I-Goner's idolo, igxalaba lokuqubha, kunye ne-tennis elbow? Le yimiba enganyangekiyo ekwenzeni kakhulu, rhoqo.

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I-6. Iingcali zamayeza ezemidlalo ekufuneka uyazi

Oogqirha bamathambo

Xa utyando luyafuneka, la malungu ahambelana nezandla ezichanileyo kunye nolwazi olunzulu lwe-anatomical.

Oonontlalontle

Bakhokela ukuphola kwakho ngokuzilolonga ekujoliswe kubo kunye nezicwangciso zokuhamba.

Abaqeqeshi beembaleki

Entsimini okanye kwinkundla, ngabefundisi bokuqala ukwenzakala-kwaye bancede ekufumaneni uloyilo olubathintela.

Iingcali zezemidlalo

Ubunzima bengqondo bubaluleke njengamandla omzimba. Ezi ngcali zinceda iimbaleki zizoyisa uxinzelelo, uloyiko kunye noxinzelelo.

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I-7. Izixhobo zokuqonda amayeza ezemidlalo

Ukuvavanya uvavanyo (MRI, x-ray, i-ultrasound)

Olu ncedo lukhomba okuqhubekayo phantsi komphezulu-nokuba yi-ligament ye-ligament okanye uqhekezo lweenwele.

Uhlalutyo lokuhamba

Izixhobo zevidiyo ephezulu yevidiyo inokukhangela iipatheni zokuhamba ezingalunganga ezikhokelela ekulimaleni, ukunceda ukuzilungisa ngaphambi kokuba zibe ziingxaki.

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8. Unyango kunye nonyango

Indlela yerayisi

Phumla, i-ice, uxinzelelo, ukuphakama - kusekho imigangatho yegolide kangangeentlungu ezininzi.

Ulungiso lwenyama

Kulapho inyathelo lokubuyiswa liba khona. Ukolula, ukomeleza, kunye nokuhlanganisa onke amalungu esicwangciso.

Ungenelelo lonyango

Xa ukhathalelo lolondolozo alwanele, utyando oluhlaselayo oluncinci lunokulungisa umba ngamaxesha amafutshane ekuhlaziyeni.

Amayeza e-regeneative (PRP, iiseli ze-stem)

Iindlela zokucheba amanzi zinceda umzimba ukuzithandazela - ngakumbi ngokulimala kunye ne-tendon.

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9. Indima yesondlo kunye hydration

Intsebenzo

Ukutya yipetroli. Ibhalansi efanelekileyo ye-carbs, iprotein, kunye namanqatha inokwenza okanye iphule umsebenzi wakho.

Ukulawulwa kokuvuvukala

Ukutya okuchasene nokuvuvukala njengesalmon, i-turmeric, kunye namagqabi anamagqabi anceda ukunciphisa iintlungu kunye nokukhuthaza ukubuyela kwimeko yesiqhelo.

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I-10. Unyango lwemidlalo kunye nempilo yengqondo

Ukujamelana nokulimala

Ukulimala kunengqondo. Ukudakumba, ukukhathazeka, kunye noxinzelelo kuyaxhaphakile - kodwa kunokunyanga.

Ixhala lokuSebenza

Umzimba onamandla awuyonto ngaphandle kwengqondo egxile. Iingcali zengqondo zezemidlalo zinceda iimbaleki ziphantsi koxinzelelo.

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11. Uthintelo lungcono kunokunyanga

Ukuziqhelanisa nokuzivocavoca

Ukomeleza izihlunu kunye nokudibanisa ngaphambi kokulimala kwenzeka? I-smart.

Izicwangciso zoqeqesho ezenziwe ngokweziFundo

Akukho mizimba mibini iyafana. Iinkqubo ezityunjiweyo zikugcina ukhuselekile kwaye womelele.

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12. Itekhnoloji yendlela yokuhamba kwezemidlalo

Ukungachithi kunye nabalandeli

Ii-smartwatches kunye neeapps zokuqina zinceda oqeshiweyo noogqirha kunye nezigulana inkqubela phambili kwixesha lokwenyani.

I-Teleheelth kunye nokubonisana okuqinisekileyo

Ukwenzakala ngexesha leholide? Akukho maxhala. Umnxeba wevidiyo onogqirha wezemidlalo unokufumana uncedo ngokukhawuleza.

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13. Abafazi kumayeza ezemidlalo

Ukulimala ngokwesini

Iinyembezi ze-ACL, uxinzelelo lwezinto ezihlangeneyo, kwaye ukulimala okuthile okudibeneyo kuchaphazela abantu basetyhini aboni-yezemidlalo.

Ukumelwa ebaleni

Abafazi abaninzi bangena kulo msebenzi, befundisa ulwazi oluqhelekileyo kunye nokuphucula umgangatho wokhathalelo kwiBhodi kwiBhodi.

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I-14. Unyango lwe-Pediatric nonyango lwezemidlalo

Ukukhula kweplate

Amathambo amancinci asaphuhlisa, abe sengozini ngeendlela ezizodwa.

Ukuphuhlisa imikhwa enempilo

Ukubethelela uqeqesho olufanelekileyo kunye neendlela zolutshaza kwangoko kunceda ukuphepha imicimbi yobomi bonke.

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I-15. Amayeza emidlalo e-Geriatric

Ukuhlala usebenza ngeminyaka yobudala

Ukuzivocavoca kuyanceda ngemali eseleyo, ukuxinwa kwethambo, kunye nokubukhala kwengqondo. Amayeza ezemidlalo aqinisekisa ukuba khuselekile.

Ukugcinwa ngokudibeneyo

Xa i-arthritiis iyabetha, kusekho iindlela ezininzi zokuhambisa iintlungu-ngaphandle kokutsiba ngqo ku utyando.

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I-16. Iintsomi malunga namayeza ezemidlalo

'Kukuphela kweembaleki '

Bubuxoki. Nabani na oshukumisayo unokuxhamla - kubasebenzi base-ofisini ngentlungu engasemva kumhlala-phantsi ephethe igalufa.

'Uhlala ufuna utyando '

Hayi. Ngapha koko, ukonzakala kakhulu kuphathwa ngolondolozo. Utyando yindawo yokugqibela.

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17. Ungayikhetha njani umboneleli wamayeza aKhethekileyo

Iziqinisekiso zokujonga

Isatifikethi sebhodi, uqeqesho lobudlelane bezemidlalo, kunye namava ngemeko yakho ziphambili.

Imibuzo yokubuza phambi kotyelelo lwakho

• Unyango lwakho?

• Ngaba uyasebenza nabantu kwinqanaba lam lomzimba?

• Ngaba ndiza kudinga unyango lomzimba okanye ndicinge?

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18. Ukuqukumbela: Yamkela imbaleki kuwe

Amayeza ezemidlalo akekho nje iimbaleki nje - kungenxa yokuba nabani na ofuna ukuhambisa ngcono, aphile ntlungu, kwaye uhlala esebenza. Nokuba uqeqesha i-5k yakho yokuqala okanye ugxotha i-GoyerKids yakho kwi-backyard, ulungele ukhathalelo olunceda ukuba wenze okona kulungileyo.

Ke, kwixesha elizayo eliva amayeza ezemidlalo , ungacingi ngayo njengento ekhethekileyo okanye ngaphandle kokufikelela. Yicinge njengenkqubo yenkxaso yeyona nto isebenzayo, enobuchule, kunye nokuqina.

Emva kwayo yonke le- awunyanzelekanga ukuba ube yi-pro ukuba iphathe umzimba wakho njengomnye.