Izifundo zibonisa umthambo ulungile ngokumangalisayo kwiintlungu zomqolo

Nokuba umsebenzi womzimba yeyona nto ibuhlungu kumqolo wakho, yeyona ndlela ilungileyo yokuyiphilisa. 'Usenokufumana enye into enokukunceda uzive ungcono, kodwa ukuba awuwusombululi lo mbandela, iintlungu zisenokubuya,' utsho uMaryBeth Horodyski, owayesakuba ngumongameli weNational Athletic Trainers 'Association kunye nonjingalwazi kwiSebe le-Orthopedics. kunye nokuBuyiselwa kwiDyunivesithi yaseFlorida. Kunzima ukwenza izifundo ezinkulu kwimithambo elawula ezinye izinto (njengamayeza, imeko yomzimba, kunye nenkuthazo), ngoko ke izazinzulu azikwazanga ukutsho ngokuqinisekileyo ukuba umthambo lolona nyango lulungileyo kuzo zonke iimeko zeentlungu ezisezantsi. 'Kodwa bendiya kujonga ngale ndlela: Ukuzivocavoca ngowona ukhuselekileyo, ukubheja kwakho ukukhusela intlungu yangasemva ukuba ibe yinto engapheliyo,' utsho u-Eric Robertson, umlawuli weprogram ye-Kaiser Permanente Northern California Graduate Physical Therapy Education kunye nesithethi se-American Physical Therapy Association. Nangona nayiphi na into eyenza ukuba intlungu ibe nzima kufuneka igwenywe, i-American College of Physicians Guidelines ayizange ifumane iingxelo zengozi enkulu phakathi kwezigulane ezenza intlungu emva. Izizathu ezimbalwa zokuthi umsebenzi womzimba unokuba luncedo kumqolo wakho ombi:



Intlupheko encinci.
'Iimpendulo zomzimba kwiintlungu ezingasemva ziqikeleleka ngokufanelekileyo,' utsho uRobertson. Une-muscle spasm, ngoko uzama ukuphepha ukwenza izinto zibe zibi nakakhulu ngokunciphisa ukunyakaza-okusebenza kuphela ukugxila ingqalelo yakho kwindawo, ukwandisa uvakalelo lwakho kwiintlungu. Xa uqhubeka uhamba emva kohlaselo, kukwenza ukuba ungaqini, uphazamise ingqondo yakho, kwaye kukunceda ukuba ugweme ukuhlawula ngaphezulu kunye namanye amaqela emisipha.



Ixesha elifutshane lokubuyisela.
Umsebenzi we-Aerobic unokuphucula ukuhamba kwegazi kwindawo yomgogodla, uthi uHeidi Prather, unjingalwazi weyeza lomzimba kunye nokuvuselelwa kwiYunivesithi yaseWashington School of Medicine eSt. Oku kunokunceda ukuphilisa izicubu ezonakalisiweyo okanye iidiski ze-herniated, 'ezihlala phantsi azenzi.'



Ukuphucula ukomelela.
Uphando lukaLinda Van Dillen, PhD, uprofesa wonyango lomzimba kunye nokuhlinzwa kwamathambo kwiYunivesithi yaseWashington School of Medicine eSt. ) baze bakhuthale ukuba bangabuyeli kwimikhwa emibi, bayakwazi ukwenza okungakumbi ngaphandle kokungakhululeki.

Ulawulo oluninzi.
Uphononongo lubonisa ukuba xa izigulane zithatha indima ebonakalayo ekubuyiseleni kwazo (njengokwenza umthambo okanye ukugcina i-PT), zinandipha iziphumo ezingcono kwixesha elide. UPrather uthi, 'Ngenxa yeentlungu zomqolo, abaguli banamandla angakumbi kunokuba becinga.'

Funda ngokugqithisileyo: Lo mfazi uqhelise iintlungu zakhe zangasemva kude-kwaye unakho, nawe kunye nooGqirha bathi i-Opioids ifanele ibe yiNdawo yokuGqibela yokuGqibela uBuhlungu

Amanqaku Umdla