Amadolo awazange alimaze kuphela kubagijimi, kodwa futhi avela kubashi, abadansi nanoma ngubani - konke kuncike emthanjeni emilenzeni nasezakhiweni zakho zofuzo. Ngenkathi iminyaka ethile igijimisa futhi igxuma, abanye banokwanele ukwenza ama-run ama-run azogcina ngobuhlungu obukhali emalungeni. Odokotela babiza lesi simo nguPalatlofemoeoral Pain Syndrome. Futhi amagama alula azochaza ukuthi ungabhekana kanjani nesigaba esibuhlungu sobuhlungu futhi usebenze kahle ukusebenza kwamalunga.
Izimbangela Zobuhlungu be-Lap
Ukweqisa. Uma uzivocavoca amahlandla ama-3-4 amahlandla ama-3-4 ngesonto, ngaphandle kokubuka izikhawu zezinsuku ezi-1-2 zokuphumula, ngemuva kwesikhashana, amadolo angaqala ukukhala. Icindezela kakhulu amadolo agijima, i-basketball, i-tennis, amakilasi ejimini - ama-voits, ama-squats futhi agoba amanga.
Usizi noma ukulimala ngonyawo. Lapho ususa noma yimaphi amathambo avela ku-hip ngaphambi kwe-ankle, umthwalo endebeni yedolo unyuka lapho uzivocavoca, okungaholela ekulimaleni.
Ukuphambuka ku-physiology. Isifo sesixhumanisi se-hypermobility yamalunga, lapho sebehamba ngokungalungile noma ngaphezulu babekwe, kungadala izinhlungu emadolweni. Futhi, ukuphambuka okunjalo njenge-flatfoot nezinye izinkinga eziqinile kungaholela ebuhlungwini bezinyosi ngenxa yoshintsho e-gait.
Ukwelashwa ngesikhathi kuzokusiza ugweme imiphumela emibi.
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Izicubu ezingagxili. I-Knee Cup ngesikhathi sokuguqulwa nokwandiswa kwe-Joint ibanjelwa izindleko ze-quadriceps - izicubu ezinekhanda ezine ethangeni. Uma zithuthukiswa buthaka, amadolo angahamba lapho enza izivivinyo, okubuye, kuzoholela emizweni ebuhlungu.
Ukuthola isizathu esiqondile, thintana nodokotela futhi udlule inhlolovo. Udokotela uzokunikeza ukuhlolwa kahle kwezokwelapha. Kungenza futhi i-X-ray ukuthi icacise imbangela yobuhlungu. Ezimweni eziningi, udokotela uzokweluleka okwesikhashana ukuthatha imishanguzo ejulile futhi asebenzise ijeli yokuphulukisa kumajoyina amadolo, kodwa kwesinye isikhathi kungafinyelela ekusebenzeni - udinga ukucela usizo.
Ungakunciphisa kanjani izinhlungu emadolweni
Nethezeka. Emavikini ambalwa, yeka imithwalo engxenyeni engezansi yomzimba - womabili amakhulu namaphaphu afana nokwelula. Faka isicelo izikhathi 2-3 ngosuku ngosuku i-gel yokuphulukisa, ukudubula ukuvuvukala udokotela kuzokutusa kuze kube kudlula izinhlungu. Esimweni esiphuthumayo, ungathatha umuthi wokubulala izinzwa - kungcono kunokuhlushwa ukungakwazi ukuhambisa ngokujwayelekile.
Okunye ukushisa nokubanda. Omunye abantu basiza ama-Ice Compress, elinye ibhathi elishisayo lifanelekile. Ngendlela yokuqala, thatha ipuleti yeqhwa eqandisiwe, usonge ngethawula bese unamathisela edolweni imizuzu engama-20-30. Kubanda okwesikhashana kunciphisa ukuzwela kwemiphetho yezinzwa futhi kususe ukuvuvukala. Indlela yesibili ukulala egumbini lokugezela ngamanzi ashisayo avuthayo imizuzu engu-15 ukuya kwengama-20 ukukhulisa ukugeleza kwegazi edolweni kanye nama-leukocytes, azophulukiswa amaseli ancipha ngokushesha.
Songa idolo lakho. Thenga i-bandage ye-elastic, i-retainer noma i-bandage - okunjalo kungatholakala ekhemisi nasezitolo zezimpahla zemidlalo. Imvamisa abadlali be-volleyball basebenzisa ama-knee pads ngesikhathi semidlalo - Thola kulabo abanentshisekelo kulo mdlalo wabangane, kungcono ukuthi kube lula ukukhiya izingidi. Ziwagqoke ngaphambi kokuzivocavoca ngakunye ukunciphisa umthwalo ngokuhlangana.
Thola ukuthi ungathenga kuphi ama-clamps
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Hlala endaweni ekhululekile. Ungagobisi amadolo akho endaweni ye-lotus futhi ungathathi hlangothi lapho usebenza kwi-laptop, ngaphandle kwalokho, ngemuva kwesikhathi, bangagula. Kungcono ukuqondisa imilenze yakho bese ubeka umcamelo ophakeme ngaphansi kwama-ankle - ngakho-ke i-lymph negazi kuzosakazwa ngokushesha, kunikeze amandla othuli anele. Njalo emahoreni ambalwa ungakhohlwa ukwenza i-Workout ukuze iphinde iqinise ukugcwala kwegazi.
Shintsha izicathulo. Uhlobo ngalunye lwezemidlalo luhambelana nohlobo lwayo lwezicathulo - ungazinaki izincomo zomqeqeshi futhi ungazigcini kuma-sneaker asezingeni eliphakeme. Uma unenkinga ye-stall, faka ama-insoles ama-orthopedic kwizicathulo. Lapho nje uqaphela ukuthi i-solo ikhubazekile kusuka ekuxhumaneni nasendaweni ethile ngesikhathi samakilasi, ngaphandle kwesihawu, khipha izicathulo bese ushintsha i-pair entsha. Imvamisa uyidinga kanye njalo ngeminyaka eyi-1.5-2.
Bukela isisindo. Ukugcwala kukhulisa amadolo aso, ngakho-ke kufanele ugcine ukudla impilo yami yonke ngokuhlangana okubuhlungu. Yibone njengomthethonqubo ophoqelekile futhi ungaphazamisi imingcele yomzimba womzimba womzimba (BMI).