Amadolo abuhlungu kuphela kwimbaleki, kodwa nakwiskisi, abadanisi kunye nabani na - konke kuxhomekeke kumthwalo emilenzeni kunye nemfuyo yakho. Ngelixa iminyaka ethile ihamba kwaye igxuma, abanye banesakhono sokwenza izibini ezibalekayo ukuze zisindise ngentlungu ebukhali kumalungu. Oogqirha babiza le meko nge-pillafemoral yentlungu yentlungu. Kwaye amagama alula aya kuchaza indlela yokujamelana nenqanaba lentlungu kunye nokuqhelisela ukusebenza kwamalungu.
Unobangela wentlungu yengubo
Ukugqithisa. Ukuba uzilolonge kakhulu amaxesha ama-3-4 ngeveki, ngaphandle kokujonga amathuba emihla ngemihla yokuphumla, emva kwethuba, amadolo anokuqalisa. Ngokukodwa uxinzelelo lwamadolo lubaleka, i-basketball, i-tennis, iiklasi ejimini - i-langas, izikhephe kwaye zigobe.
Ukonakala okanye ukwenzakala kwenyawo. Xa ususiwe nawaphi na amathambo ukusuka kwi-hip ngaphambi kwe-ankle, umthwalo kwiqela le-4 unyuka xa uzilolonga, olunokukhokelela ekulimaleni.
Ukuphambuka kwi-phology. Isifo se-sypermoilly yamalungu, xa besenza ngokungachanekanga okanye ngaphezulu, kunokubangela iintlungu emadolweni. Kwakhona, ukuphambuka okunjalo njengeeflethi kunye nezinye iingxaki ezikhulu zingakhokelela kwintlungu yedolo ngenxa yotshintsho eGait.
Unyango ngexesha elifanelekileyo luya kukunceda uphephe imiphumo emibi.
Ifoto: HARTAHH.USPUS.com.
Izihlunu ezingathandekiyo. Ikomityi yedolo ngexesha lokutshintsha kunye nolwandiso lweNtlalontle lubanjelwe ekuchitheni i-quadriceps - izihlunu ezinentloko ezinentloko yethanga. Ukuba baphuhlisiwe, amadolo anokuhamba xa besenza imithambo, ethi, kwakhona, iya kukhokelela kwiimvakalelo ezibuhlungu.
Ukufumanisa eso sizathu, nxibelelana nogqirha kwaye uphumelele uphando. Ugqirha uya kukuthintela uviwo lwezonyango olucokisekileyo. Inokwenza i-X-ray ukucacisa unobangela wentlungu. Kwiimeko ezininzi, ugqirha uyakucebisa okwethutyana ukuba athathe amayeza anzulu kwaye asebenzise ijeli yokuphilisa edolophini, kodwa ngamanye amaxesha inokufikelela kulo msebenzi-kufuneka ucele uncedo.
Ungayinciphisa njani iintlungu emadolweni
Phola. Kwiiveki ezimbalwa, banike imithwalo kwinxalenye engezantsi yomzimba-zombini ezinamandla kunye nemiphunga ngathi yolula. Faka isicelo amaxesha ama-2-3 ngemini ijeli yokuphilisa, ukudubula ukudubula ukuba ugqirha uya kukucebisa de kufike intlungu. Ngexesha likaxakeka, ungathatha iyeza lokufumana i-anesthetic-kulunge ngakumbi kunokuthuthunjiswa kukungakwazi ukuhamba ngesiqhelo.
Enye ubushushu kunye nokubanda. Umntu omnye uyanceda i-Ice i-Ice, ibhafu eshushu efanelekileyo. Kwindlela yokuqala, thatha ipleyiti yomkhenkce, yisongele kwitawuli kwaye unamathele kwidolo kangangemizuzu engama-20 ukuya kwengama-30. Ukubanda kakhulu kunciphisa imvakalelo yokupheliswa kwe-nerve kwaye isuswe ngokudumba. Indlela yesibini kukulala kwigumbi lokuhlambela ngamanzi ashushu kancinci kangangemizuzu eli-15 ukuya kwengama-20 yokwandisa ukuhamba kwegazi ukuya edolweni kunye ne-leukicytes ezonakaliswe ngokukhawuleza iiseli.
Songa idolo lakho. Thenga ibhokhwe ye-elastic, i-fuiner okanye i-bandet-inokuthi ifumaneke kwikhemesti kunye nakwiivenkile zemidlalo. Ngokwesiqhelo abadlali bevoli bevolleyball basebenzisa idolo ngexesha lemidlalo - bafumanisa ukuba abanomdla kulo mdlalo wabahlobo, luluphi uphawu olungcono oluthengwe. Zinxibe phambi komsebenzi ngamnye wokunciphisa umthwalo kwiNtlawulo.
Fumana apho ungayithenga khona i-clamps
Ifoto: HARTAHH.USPUS.com.
Hlala kwisimo sengqondo esihle. Musa ukugoba amadolo akho kwindawo ye-lotus kwaye ungaphangeli xa usebenza kwilaptop, ngenye indlela, emva kwexesha, banokugula. Kungcono ukuthoba imilenze yakho kwaye ubeke umqamelo ophezulu phantsi kweqathane - ke uLymph negazi iya kusasazwa ngokukhawuleza, inike amandla othuli. Zonke iiyure ezingakulibali ukwenza umsebenzi wokuqhubeka komeleza ukukhutshwa kwegazi.
Guqula izihlangu. Uhlobo ngalunye lwemidlalo luhambelana nohlobo lwayo lwezihlangu- ungazihoyi iingcebiso zomqeqeshi kwaye ungagcinanga kwizinto eziphezulu ezisemgangathweni. Ukuba unengxaki yevenkile, faka izihlangu ze-orthopedic kwizihlangu. Nje ukuba uqaphele ukuba i-kuphelale iphela iphazamisekile kunye nomhlaba ngexesha leklasi, ngaphandle kwemfesane, phosa izihlangu kwaye utshintshe isibini esitsha. Ngokwesiqhelo uyifuna kanye kwiminyaka eyi-1.5-2.
Bukela ubunzima. Ukugcwala kundongeza amadolo, ke kufuneka ugcine ukutya ubomi bam bonke ngamalungu amnandi. Yiqonde njengommiselo onyanzelekileyo kwaye ungaphazamisi imida yomzimba womzimba womzimba (i-BMI).