Uyini umuthi wezemidlalo? Umhlahlandlela Wokuqala Wokuqala

1. Isingeniso ku Umuthi wezemidlalo

Wake wasonta i-ankle ngesikhathi sokugijima? Noma uzizwe ubuhlungu obucasulayo behlombe ngemuva komdlalo wethenisi? Ngemuva kwalokho usuvele uhlanganise umhlaba wezemidlalo - noma ngabe uyibonile noma cha.

Umuthi wezemidlalo ungaphezu nje kwegama elifudumele lokwelapha abasubathi. Kuyinkambu yezokwelapha enamandla, evelayo egxile ekusizeni abantu bayo yonke iminyaka namazinga wokuqina alulame ekulimaleni, athuthukise ukusebenza, futhi avikele nezinkinga zesikhathi esizayo. Kusuka kuma-jogger weviketh impela kuya kuma-Olympic Gold Medadists, umuthi wezemidlalo unikeza izixazululo ezihamba kakhulu ngaphesheya kwezilwandle.

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2. Umlando nokuvela komuthi wezemidlalo

Iziqalo zakuqala

Imithi yezemidlalo iqala emuva empucukweni yakudala. AmaGrikhi namaRoma ayeqonda ukubaluleka kokuqina, kanye nodokotela bokuqala abanjengoHippocrates afundwe ukulimala okugcinwe ngesikhathi sokuzivocavoca umzimba.

Ukuthuthuka Kwanamuhla

Ikhulu lama-20 laletha ukuqhuma emidlalweni yokuncintisana - futhi ngalo, isidingo sokuzinikezela. I-Modern Sports Medicine manje ifaka ukuxilongwa okuthuthukile, izinqubo zokuhlinzwa, ukwelashwa ngokomzimba, ngisho nokusekelwa kwempilo yengqondo, okwenza kube yisiyalo esigcwele.

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3. Ngubani odinga umuthi wezemidlalo?

Abasubathi abaqeqeshiwe

Lokhu kungubuso esikubona ku-TV, kepha impumelelo yabo ivame ukufihla amahora amaningi ngodokotela bezemidlalo, abelaphi, nabaqeqeshi.

Amaqhawe ngempela ngempelasonto & abathanda ukuqina komzimba

Ngoba nje awukho e-NBA akusho ukuthi ukulimala kwakho kuncane. Umuthi wezemidlalo usiza abantu bansuku zonke ukuba babuye emuva ngokushesha nangokuqina.

Izingane nentsha

Njengoba imidlalo yentsha iba kakhulu, izingane zibhekene nokulimala kwezinga labantu abadala. Imithi yezemidlalo yezingane iqinisekisa ukuthi baphulukisa ngokuphepha.

Abadala asebekhulile nabasebenzayo

Ukuhlala usebenza ngemuva kwama-60? Umuthi wezemidlalo ungakusiza ekugcinweni kokuhamba, ukuphatha isifo samathambo, futhi ujabulele impilo ngaphandle kobuhlungu.

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4. Izinzuzo ezibalulekile zemithi yezemidlalo

Ukuvuselelwa okusheshayo

Ngohlelo olufanele, akudingeki ukuthi uhlale ebhentshini isikhathi eside. Izindlela zokwelapha ezenziwe ngezifiso zisheshisa ukuphulukiswa futhi zinciphise izinkinga.

Ukuvimbela Ukulimala

Bekungeke yini kube ngcono ukungalokothi ulimaze endaweni yokuqala? Umuthi wezemidlalo ugxile kakhulu kuma-biomechanics, amaphethini wokuhamba, nokuqeqeshwa kwamandla ukugwema ukulimala ngaphambi kokuba kwenzeke.

Ukusebenza kahle

Akudingeki ukuthi kubuhlungu ukuze uzuze. Odokotela bezemidlalo bangakusiza ukuba ugijime ngokushesha, ukuphakamisa kangcono, bese ucindezela imikhawulo yakho ngokuphepha.

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5. Izimo ezijwayelekile ziphathwe

Ama-sprains kanye nezinhlaka

Ukulimala okuvame kakhulu kwezemidlalo-cabanga ama-ankle agobile noma adonswe ama-hamstrings.

I-tendonitis ne-bursitis

Ukunyakaza okuphindaphindayo kungaholela ekuvuvukeni. Umuthi wezemidlalo ukhuluma nalokhu ngokwelashwa kanye nendlela yokuphila.

Ama-Fractures kanye Nokubeletha

Noma ngabe yisona eliphukile noma ihlombe elenziwe, ochwepheshe baqeqeshelwe ukukubuyisela emsebenzini okugcwele.

Ukulimala ngokweqile

Idolo lomgijimi, ihlombe lombhukudi, kanye ne-tennis elbow? Lezi yizingqinamba ezingamahlalakhona zokwenza okuningi kakhulu, kaningi.

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6. Ochwepheshe bemithi yezemidlalo okufanele uyazi

Oma-Orthopedic Surgeons

Lapho kudingeka ukuhlinzwa, laba bantu abanezandla ezinembayo kanye nolwazi olujulile lwe-anatomical.

Izakhamizi zomzimba

Baqondisa ukululama kwakho ngokuzivocavoca okuhlosiwe kanye nezinhlelo zokuhamba.

Abaqeqeshi bezemidlalo

Ensimini noma enkantolo, bangabaphenduli bokuqala abalimele - futhi basize ukuqeqeshwa kokuklama okubavimbayo.

I-Sports Psychologists

Ukuqina kwengqondo kubaluleke kakhulu njengamandla omzimba. Lezi zingcweti zisiza abasubathi banqoba ukucindezelwa, ukwesaba, kanye nengcindezi.

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7. Amathuluzi Okuxilonga Emithini Yezemidlalo

Ukuhlolwa kokucabanga (i-MRI, X-ray, i-Ultrasound)

Lezi zisiza ukukhomba okwenzekayo ngaphansi kobuso - noma ngabe kuyinto edilinimu noma ukuqhekeka kwezinwele.

Ukuhlaziywa kweMotion

Amathuluzi wevidiyo anobuchwepheshe obuphakeme angabona amaphethini wokuhamba angafanele aholela ekulimaleni, ukusiza ukuwalungisa ngaphambi kokuba abe nezinkinga.

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8. Ukwelapha kanye nokwelashwa

Indlela yerayisi

Ukuphumula, iqhwa, ukucindezela, ukuphakama - namanje izinga legolide lokulimala okuningi.

Ukwelashwa ngokomzimba

Yilapho ukululama kuba isenzo. Ukwelula, ukuqinisa nokuhlanganisa konke kuyingxenye yecebo.

Ukungenelela Kokuhlinzwa

Lapho ukunakekelwa kokulondolozwa kunganele, ukuhlinzwa okuncane okuhlaselayo kungalungisa inkinga ngezikhathi ezifushane zokutakula.

Umuthi wokuvuselela (i-PRP, amaseli we-stem)

Amasu wokusika asiza umzimba ukuba uphilise - ikakhulukazi ukulimala okuhlangene kanye ne-tendon.

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9. Indima yokudla okunempilo ne-hydration

Ukusebenza Kakhulu

Ukudla kunguphethiloli. Ibhalansi efanelekile ye-carbs, amaprotheni namafutha angenza noma aphule ukusebenza kwakho.

Ukuphatha ukuvuvukala

Ukudla okulwa nokuvuvukala okufana nama-salmon, ama-turmeric, kanye nemifino enamaqabunga asiza ukunciphisa izinhlungu nokukhuthaza ukululama.

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10. Imithi Yezemidlalo Nempilo Yengqondo

Ukubhekana Nokulimala

Ukulimala kungadonsa ngokwengqondo. Ukudangala, ukukhungatheka nokukhathazeka kuvamile - kodwa kwelapheka.

Ukukhathazeka Ukukhathazeka

Umzimba oqinile akulutho ngaphandle kwengqondo egxile. Izazi zezengqondo zezemidlalo zisiza abasubathi benze ngaphansi kwengcindezi.

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11. Ukuvimbela kungcono kunokulashwa

Ukuzivocavoca Ukuzivocavoca Kwangaphambili

Ukuqinisa izicubu namalunga ngaphambi kokulimala kwenzeka? Lokho kuhlakaniphile.

Amasu Wezifiso Zokuqeqesha

Azikho izidumbu ezimbili ezifanayo. Izinhlelo ezihambisanayo zikugcina uphephile futhi uqinile.

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12. I-Technology Ibunjwe Imithi Yezemidlalo

Izingubo kanye nama-Trackers

Izinhlelo zokusebenza ze-SmartWatches nezokuqina zisiza odokotela bobabili neziguli zibheka inqubekela phambili ngesikhathi sangempela.

Ukubonisana kweTelehealth kanye ne-Virtual

Ukulimala ngesikhathi sokuphumula? Azikho izinkinga. Ucingo lwevidiyo nodokotela wezemidlalo lungakusiza ukuthi usize ngokushesha.

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13. Abesifazane Kwezemidlalo Imithi

Ukulimala Okucacisiwe

Izinyembezi ze-ACL, ukuqhekeka kwengcindezi, kanye nokulimala okuthile okuhlanganisiwe kuthinta abesifazane ngendlela ehlukile - umuthi wezemidlalo uvumelana ngokufanele.

Ukumelwa enkundleni

Abesifazane abaningi bangena kulo msebenzi, benikeza ukuqonda okuhlukahlukene kanye nokwenza ngcono ikhwalithi yokunakekelwa ngaphesheya kwebhodi.

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Ukulimala Kwepuleti Yokukhula

Amathambo amancane asathuthuka, okwenza babe sengozini ngezindlela ezihlukile.

Ukuthuthukisa Imikhuba Enempilo

Ukufaka ukuqeqeshwa okufanele kanye nokwelula kusenesikhathi kusenesikhathi kusiza ukugwema izingqinamba zempilo yonke.

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15. Umuthi wezemidlalo we-geriatric

Ukuhlala usebenza ngeminyaka

Ukuzivocavoca kusiza ngebhalansi, ubungako bethambo, kanye nobukhali bengqondo. Imithi yezemidlalo iqinisekisa ukuthi iphephile.

Ukulondolozwa okuhlangene

Lapho kugadla isifo samathambo, kusenezindlela eziningi zokuhambisa izinhlungu - ngaphandle kokugxuma ngqo ukuhlinzwa.

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16. Izinganekwane ngemithi yezemidlalo

'Kungenxa yabasubathi '

Amanga. Noma ngubani oshukumisela angazuza - ezisebenzini ezivela ezikhundleni ezibuhlungu emuva ukuze athathe umhlalaphansi ethatha igalofu.

'Uhlala udinga ukuhlinzwa '

Nope. Eqinisweni, ukulimala okuningi kuphathwa ngokusobala. Ukuhlinzwa kuyindlela yokugcina.

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17. Ungayikhetha Kanjani Umhlinzeki Wezemidlalo Wezemidlalo Ofanele

Iziqinisekiso okufanele uzibheke

Isitifiketi seBhodi, ukuqeqeshwa kwezemidlalo sobudlelwano, kanye nesipiliyoni ngesimo sakho kubalulekile.

Imibuzo okufanele ubuze ngaphambi kokuvakasha kwakho

• Yiziphi izindlela zokwelashwa osebenza kuzo?

• Ngabe usebenza nabantu ezingeni lami lokuqina?

• Ngabe ngizodinga ukwelashwa ngokomzimba noma ukucabanga?

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18. Isiphetho: Bamba umsubathi kuwe

Umuthi wezemidlalo awekho nje abasubathi - kungokwanoma ngubani ofuna ukuhamba kangcono, bukhoma-buhlungu, futhi uhlale usebenza. Noma ngabe uqeqesha ngo-5k wakho wokuqala noma ujaha abahlupheko bakho ngemuva kwendawo engemuva, kufanele unakekele okusiza ukuthi wenze okusemandleni akho.

Ngakho-ke, ngokuzayo lapho uzwa igama elithi yezemidlalo , ungacabangi njengento ekhethekile noma engafinyeleleki. Cabanga ngakho njengohlelo lokusekelwa lwe-self yakho esebenzayo kakhulu, ekwazine kakhulu, futhi eqhubekayo.

Ngemuva kwakho konke- akudingeki ube yi-pro yokuphatha umzimba wakho njengeyodwa.