Back Clinic Sports Injury Chiropractic ndi Physical Therapy Team. Kuvulala kwamasewera kumachitika pamene wothamanga amatenga nawo mbali ndi masewera enaake kapena masewera olimbitsa thupi amatsogolera kuvulala kapena kumayambitsa vuto linalake. Kuvulala kwamasewera pafupipafupi kumaphatikizapo sprains ndi zovuta, kuvulala kwa mawondo, kuvulala kwa mapewa, Achilles tendonitis, ndi fractures ya fupa.
Chiropractic ingathandize ikupewa kuvulala. Ochita masewera a masewera onse amatha kupindula ndi chithandizo cha chiropractic. Kusintha kungathandize kuchiza anthu ovulala chifukwa cha masewera owopsa monga wrestling, mpira, ndi hockey. Othamanga omwe amapeza kusintha kwachizoloŵezi amatha kuona kusintha kwabwino kwa masewera, kuyenda kwabwino komanso kusinthasintha, komanso kuwonjezeka kwa magazi.
Chifukwa kusintha kwa msana kudzachepetsa kukwiya kwa mizu ya mitsempha pakati pa vertebrae, nthawi ya machiritso kuchokera ku zovulala zazing'ono zimatha kufupikitsidwa, zomwe zimapangitsa kuti ntchito ikhale yabwino. Onse othamanga kwambiri komanso otsika kwambiri amatha kupindula ndi kusintha kwa msana nthawi zonse. Kwa othamanga othamanga kwambiri, kumawonjezera kuchita bwino komanso kusinthasintha komanso kumachepetsa chiopsezo cha kuvulala kwa othamanga omwe ali ndi mphamvu zochepa monga osewera tennis, mbale, ndi gofu.
Chiropractic ndi njira yachilengedwe yochizira ndikupewa kuvulala kosiyanasiyana ndi mikhalidwe yomwe imakhudza othamanga. Malingana ndi Dr. Jimenez, kuphunzitsidwa mopitirira muyeso kapena zida zosayenera, pakati pa zinthu zina, ndizo zomwe zimayambitsa kuvulala. Dr. Jimenez akufotokoza mwachidule zifukwa zosiyanasiyana ndi zotsatira za kuvulala kwa masewera kwa wothamanga komanso kufotokoza mitundu ya mankhwala ndi njira zowonetsera zomwe zingathandize kusintha mkhalidwe wa wothamanga. Kuti mudziwe zambiri, chonde omasuka kulankhula nafe pa (915) 850-0900 kapena meseji kuitana Dr. Jimenez payekha pa (915) 540-8444.
Adzathetsa ululu ndi kutupa poyamba, ndiyeno aganizire kulimbikitsa mgwirizano.
Akhoza kulangiza njira yodzikongoletsera m'manja.
Zosintha ndi zosinthika zidzathetsa kupanikizika kwa mitsempha kuti muchepetse kutupa ndi kubwezeretsanso kuyenda.
Peripheral Neuropathy Kuchira Bwino
Zothandizira
Walsh, BA, Chounthirath, T., Friedenberg, L., & Smith, GA (2017). Zovulala zokhudzana ndi gofu zomwe zidachitidwa m'madipatimenti azadzidzidzi ku United States. Magazini ya American of Emergency Medicine, 35 (11), 1666-1671. doi.org/10.1016/j.ajem.2017.05.035
Mwezi, HW, & Kim, JS (2023). Kuvulala kwamasewera okhudzana ndi gofu musculoskeletal system. Journal of exercise rehabilitation, 19 (2), 134-138. doi.org/10.12965/jer.2346128.064
Ray, G., Sandean, DP, & Tall, MA (2023). Tenosynovitis. Mu StatPearls. Kusindikiza kwa StatPearls.
Zouzias, IC, Hendra, J., Stodelle, J., & Limpisvasti, O. (2018). Kuvulala kwa Gofu: Epidemiology, Pathophysiology, ndi Chithandizo. The Journal of the American Academy of Orthopedic Surgeons, 26 (4), 116-123. doi.org/10.5435/JAAOS-D-15-00433
Tan, HK, Chew, N., Chew, KT, & Peh, WC (2014). Zipatala pazithunzi za matenda (156). Kuphwanyidwa kwa Hook ya Hamate Hook Chifukwa cha Golf. Singapore Medical Journal, 55 (10), 517-521. doi.org/10.11622/smedj.2014133
Hulbert, JR, Printon, R., Osterbauer, P., Davis, PT, & Lamaack, R. (2005). Chithandizo cha Chiropractic cha ululu wamanja ndi dzanja mwa anthu okalamba: chitukuko mwadongosolo. Gawo 1: Zofunsa mafunso. Journal ya mankhwala a chiropractic, 4 (3), 144-151. doi.org/10.1016/S0899-3467(07)60123-2
Kuvulala kwa mitsempha ya peroneal / peroneal neuropathy ikhoza kuyambitsidwa ndi kupwetekedwa kwachindunji kwa bondo lakunja ndi zizindikiro ndi kumva kwa dzanzi, kugwedeza, kumva zikhomo ndi singano, kupweteka, kapena kufooka kwa phazi komwe kungayambitse matenda otchedwa kutsika kwa phazi. Chiropractic imatha kupanga kusintha kwa msana, kukonzanso, ndi kusokoneza ubongo kuti abwezeretse ntchito ya mitsempha. Angathandizenso kuyenda ndi kuyenda popereka zolimbitsa thupi zolimbitsa thupi komanso zotambasula kuti ziwongolere kuyenda kosazolowereka komwe kumachitika chifukwa cha kutsika kwa phazi ndikuwonjezera kusuntha kwa bondo.
Peroneal Nerve Kuvulala
Mitsempha ya peroneal imayamba pafupi ndi mitsempha ya sciatic pa glutes / chiuno ndi matako. Zimayenda kumbuyo kwa ntchafu mpaka ku bondo, zomwe zimazungulira kutsogolo kwa mwendo ndikupita kumapazi kupita ku zala. Imapereka zomverera zochokera ku mbali ya mbali wa mwendo wakumunsi ndi pamwamba pa phazi. Imaperekanso mphamvu zamagetsi ku minofu yomwe imayang'anira kukweza phazi pansi ndikukweza zala zala ndi akakolo ndi kutembenukira phazi kunja.
Zimayambitsa
Mavuto apangidwe mumsana kapena kusalongosoka kungakhudze magwiridwe antchito amanjenje ndikuyambitsa peroneal neuropathy. Kuvulala kwa mitsempha ya mitsempha kumaphatikizapo kuvulala kwa musculoskeletal, peroneal mitsempha ziwalo, kupanikizana, kapena kukwapula. Kuvulala koopsa ndi kupsinjika kwa mitsempha kumaphatikizapo:
Kuponderezana kwa mitsempha m'mwendo.
Kusuntha kwa bondo.
Opaleshoni yobwezeretsa bondo kapena m'chiuno.
Kuthyoka bondo kapena mwendo. Kuphulika kwa tibia kapena fibula, makamaka m'madera omwe ali pafupi ndi bondo, akhoza kuvulaza mitsempha.
Kuphulika kwa Ankle.
Kuundana kwamagazi.
Kupsinjika ndi chotupa cha m'mitsempha kapena chotupa.
Zedi zovuta zachipatala zingayambitse zizindikiro za kuvulala kwa mitsempha ya peroneal. Zimalangizidwa kuti ziwunikidwe ndi dokotala yemwe angazindikire ndikupereka njira zochiritsira zoyenera. Matenda a neurologic omwe angayambitse zizindikiro zofanana:
Herniated lumbar disc
angapo sclerosis
matenda Parkinson
Amyotrophic lateral sclerosis - ALS kapena matenda a Lou Gehrig.
Metabolic syndromes - shuga, kumwa mowa mwauchidakwa, kukhudzana ndi poizoni.
zizindikiro
Zizindikiro za kuvulala kwa mitsempha ndi monga:
Dzanzi, kumva kulasalasa, kapena kutayika kwa kumva kumtunda kwa phazi kapena mbali yakunja ya mwendo wakumunsi.
Kulephera kusuntha zala kapena akakolo mmwamba/dorsiflexion.
Longo, Diego, et al. "The Muscle Shortening Maneuver: njira yosasokoneza yochizira kuvulala kwa mitsempha ya peroneal. Lipoti la mlandu." Physiotherapy chiphunzitso ndi machitidwe, 1-8. 31 Jul. 2022, doi:10.1080/09593985.2022.2106915
Milenković, SS, ndi MM Mitković. "Common peroneal nerve schwannoma." Hippokratia vol. 22,2, 2018 (91): XNUMX.
Radić, Borislav et al. “PERIPHERAL NERVE INJURY PA SPORTS.” Acta clinica Croatica vol. 57,3 (2018): 561-569. doi:10.20471/acc.2018.57.03.20
Thatte H et al. (2022). Electrodiagnostic evaluation ya peroneal neuropathy. ncbi.nlm.nih.gov/books/NBK563251/
T Francis, Vinicius. "Chiropractic chisamaliro cha kutsika kwa phazi chifukwa cha peroneal nerve neuropathy." Journal of bodywork and movement Therapies vol. 18,2 (2014): 200-3. doi:10.1016/j.jbmt.2013.08.004
Zomwe zimachitika anthu ambiri akavulala ndi kudzipatula pagulu, makochi, abale, ndi abwenzi. Komabe, kupitirizabe kucheza ndi ena pamene mukuchira n’kolimbikitsa kwambiri chifukwa anthu onsewa amakhalapo mukafuna uphungu, kutulutsa zakukhosi, kapena kukweza mtima pamene mutaya mtima. Kudziwa kuti simukuyenera kukumana ndi kuvulala nokha kungakulimbikitseni kuti mupitirize.
Njira Zina Zolimbitsa Thupi
Anthu omwe akulandira chithandizo chovulala mosakayikira adzadutsa kulimbikitsa thupi, kutambasula, ndi zina zotero. Koma malingana ndi mtundu wa kuvulala, anthu amatha kusintha maphunziro awo a masewera kapena kuwonjezera njira zina zolimbitsa thupi zotetezeka komanso zofatsa kuti apitirize kukhala ndi thanzi komanso mphamvu pa masewera awo. Izi zikhoza kulimbikitsa kuchira, popeza munthuyo akugwirabe ntchito ndikugwira ntchito kuti abwererenso kusewera. Lankhulani ndi dokotala, chiropractor, mphunzitsi, kapena wothandizira kuti muthandizire kupanga pulogalamu ina yolimbitsa thupi kuzungulira masewerawo.
Pokhala ndi dongosolo loyenera la matenda ndi chithandizo chamankhwala, kukonzanso ndikuchira pang'onopang'ono, kukhazikitsa zolinga zenizeni, ndikukhala ndi maganizo abwino, kuthana ndi zovulala kungakhale ulendo wophunzirira bwino.
Kutsegula Kuchepetsa Ululu
Zothandizira
Clement, Damien, et al. "Mayankho amalingaliro pamagulu osiyanasiyana okonzanso zovulaza zamasewera: kafukufuku wamakhalidwe abwino." Journal of Athletic Training vol. 50,1 (2015): 95-104. doi:10.4085/1062-6050-49.3.52
Johnson, Karissa L, et al. "Kufufuza Ubale Pakati pa Kulimba Mtima ndi Kudzimvera Chifundo Pankhani ya Kuvulaza Masewera." Journal of sport rehabilitation vol. 32,3 256-264. 1 Dec. 2022, doi:10.1123/jsr.2022-0100
Leguizamo, Federico et al. "Umunthu, Njira Zothana ndi Mavuto, ndi Thanzi Lamaganizidwe mwa Othamanga Ochita Bwino Kwambiri Panthawi Yotsekeredwa Mliri wa COVID-19." Frontiers in public health vol. 8 561198. 8 Jan. 2021, doi:10.3389/fpubh.2020.561198
Rice, Simon M et al. "The Mental Health of Elite Athletes: Kubwereza Mwadongosolo." Mankhwala amasewera (Auckland, NZ) vol. 46,9 (2016): 1333-53. doi:10.1007/s40279-016-0492-2
Smith, AM et al. "Zotsatira zamaganizo za kuvulala pamasewera. Kupirira.” Mankhwala amasewera (Auckland, NZ) vol. 9,6 (1990): 352-69. doi:10.2165/00007256-199009060-00004
Amachiritsa ndi kulimbikitsa kusamvana ndi zofooka.
Amalangiza kusunga kuyanjanitsa.
Ndandanda ya Chithandizo
Thandizo lotsatizana likulimbikitsidwa kuti musculoskeletal system igwirizane ndi nthawi zonse mankhwala. Izi zimathandiza kuti asing'anga azolowerane ndi momwe thupi limawonekera, momwe limamverera, komanso momwe limayendera. Gulu la chiropractic limazolowera mphamvu ndi zofooka za thupi ndipo limaphunzira mbali zomwe zimafunikira chisamaliro nthawi iliyonse yamankhwala. Chithandizo choyambirira chikhoza kukhala sabata iliyonse kapena awiri, kulola chiropractor kuti awone kusiyana kulikonse pamayendedwe ndikupatsa thupi mwayi wogwirizana ndi chithandizocho. Kenako chithandizo chanthawi zonse masabata anayi kapena asanu aliwonse kutengera masewera, maphunziro, masewera, ndandanda yochira, ndi zina zotero, zimathandiza kukhala ndi thupi lodekha, lokhazikika, komanso logwirizana..
Zolimbitsa thupi zisanachitike
Zothandizira
Hemenway, David, et al. "Kupewa kuvulala ndikuwongolera kafukufuku ndi maphunziro m'masukulu ovomerezeka azaumoyo wa anthu: kuwunika kwa CDC / ASPH." Malipoti azaumoyo wa anthu (Washington, DC: 1974) vol. 121,3 (2006): 349-51. doi:10.1177/003335490612100321
Nguyen, Jie C et al. "Masewera ndi Kukula kwa Misuloskeletal System: Masewera Ojambula Masewera." Radiology vol. 284,1 (2017): 25-42. doi:10.1148/radiol.2017161175
Van Mechelen, W et al. "Zochitika, kuuma, etiology ndi kupewa kuvulala kwamasewera. Ndemanga ya malingaliro. " Mankhwala amasewera (Auckland, NZ) vol. 14,2, 1992 (82): 99-10.2165. doi:00007256/199214020-00002-XNUMX
Weerapong, Pornratshanee et al. "Njira zakutikita minofu ndi zotsatira zake pakuchita bwino, kuchira kwa minofu, komanso kupewa kuvulala." Mankhwala amasewera (Auckland, NZ) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004
Wojtys, Edward M. "Sports Injury Prevention." Sports thanzi vol. 9,2 (2017): 106-107. doi:10.1177/1941738117692555
Woods, Krista et al. "Kutentha ndi kutambasula popewa kuvulala kwa minofu." Mankhwala amasewera (Auckland, NZ) vol. 37,12 (2007): 1089-99. doi:10.2165/00007256-200737120-00006
Kuvulala kwa Musculoskeletal kuchokera ku sprains, minyewa yong'ambika, ndi minyewa mpaka kuthyoka kuchokera ku ngozi ndi kugwa.
Kukhazikitsa Njinga
Kusakonzekera koyenera kwa njinga kwa munthu kumakhudza kaimidwe.
A mpando zomwe zimakhala zokwera kwambiri zimapangitsa kuti chiuno chizizungulira, zomwe zimayambitsa kupweteka kwa chiuno, msana, ndi mawondo.
Mpando womwe uli wochepa kwambiri umayambitsa kupindika kwambiri kwa mawondo ndi ululu.
Nsapato zosayenera zomwe sizimayikidwa pamalo abwino zingayambitse kupweteka kwa ana a ng'ombe ndi mapazi.
Zogwirizira zomwe zili kutali kwambiri zimatha kuyambitsa mavuto a khosi, mapewa, ndi kumbuyo.
Ngati pali vuto lililonse chifukwa chokwera njinga, ndi bwino kuti mukawonedwe ndi dokotala mwachangu momwe mungathere. Pambuyo pozindikira matenda oyenera, kuthetsa vutolo kungaphatikizepo kusintha kayimidwe ka njinga kuti muchepetse kupsinjika kwa ziwalo zina zathupi. Mosiyana ndi zimenezi, vuto likhoza kuchitika lomwe limafuna chithandizo chaumwini chokhala ndi chisamaliro cha chiropractic, chithandizo chamankhwala, jakisoni wa steroid, kapena, ngati kuli kofunikira, opaleshoni.
kuvulala
Njuchi
Kulimba kumayambira kutsogolo kwa chiuno / chiuno chosinthika kuchokera kukhala nthawi yayitali ndipo kungayambitse kuchepa kwa kusinthasintha ndi kuyambitsa kukwiyitsa kwa bursa (matumba odzaza madzi pakati pa minofu ndi fupa kuti achepetse kukangana) kutsogolo kwa chiuno.
Kuvulala kwa mapewa kumayambitsa kufooka kwa minofu, kuuma, kutupa, kugwedeza kapena dzanzi pa zala, ndi kupweteka. Chithandizo chimadalira kuopsa kwa matendawa.
Kupindika kwa mapewa/kutsina
Kutupa kwa minofu yofewa
Rotator cuff misozi
Kuvulala kwa mgwirizano wa mpira ndi socket kumakhala misozi ya labral ya cartilage ya socket kapena kuwonongeka kwa zinthu zina. Kuwonongeka kwa cartilage kungayambitse nyamakazi ngati sikuchiritsidwa bwino.
Kugwa kungayambitse:
Zing'onozing'ono fractures kapena dislocation.
Kusweka kolala/clavicle - ayenera kukhala osasunthika kwa masabata anayi kapena asanu ndi limodzi asanayambe ntchito yobwezeretsa.
Kuwonongeka kwa mgwirizano pamwamba pa phewa / acromioclavicular joint kapena ACJ.
Zambiri mwazovulala zokhudzana ndi zotsatirazi zimatha kuthandizidwa ndi chiropractic ndi chithandizo chamankhwala chokhazikika kuti kulimbikitsa minofu ndikuwongolera kuyenda. Komabe, zochitika zina, monga zosweka kwambiri, zimafuna kukonzanso kapena kukonzanso.
Kupweteka kwambiri pamkono kungapangitse kugwira ndi kutulutsa manja kukhala kovuta komanso kowawa.
Izi zitha kupewedwa posintha malo amanja ndikusinthira kukakamiza kuchokera mkati kupita kunja kwa manja kuonetsetsa kuti manjawo sagwera pansi pa zogwirizira.
Okwera njinga akulimbikitsidwa kukwera ndi zigongono zawo pang'ono, osati manja okhoma kapena owongoka. Zigongono zopindika zimagwira ntchito ngati zoziziritsa kukhosi mukamakwera mabampu kapena malo ovuta.
Kugwiritsa ntchito magolovesi ophimbidwa ndi kutambasula manja ndi manja musanakwere kungathandize. Kusintha chogwirizira pa zogwirizira kumachotsa kupsinjika kwa minofu yomwe imagwiritsidwa ntchito mopitilira muyeso ndikugawanso kukakamiza kwa mitsempha yosiyanasiyana.
Dziwani masewera gwiritsani ntchito ndodo kuti mumenye mipira ya mabiliyoni kuchoka ndi kuzungulira dziwe kapena zofanana gome. Masewera ambiri ndi dziwe. Ngakhale awa si masewera olumikizana, kuvulala kosiyanasiyana kwa minofu ndi mafupa kumatha kuwonekera. Choncho, tikulimbikitsidwa kuti tidziwe kuvulala komwe kumachitika kawirikawiri kuti athe kudzipangira okha kapena kufunafuna chithandizo chamankhwala chisanafike. Chiropractic Medical Chiropractic ndi Functional Medicine Clinic imatha kuthetsa zizindikiro, kukonzanso thupi, ndikubwezeretsa kuyenda ndi ntchito.
Dziwani Zovulala Zamasewera
Madotolo azachipatala amati osewera a cue amavutika ndi sprains, zovuta, ndi zothyoka, pakati pa kuvulala kwina. Osewera a Cue sports amakhala nthawi zonse:
Kutsetsereka kumatha kupangitsa kuti bondo lopunduka kapena china choyipa kwambiri, monga kung'ambika kwa ligament kapena phazi losweka.
Chisamaliro cha Chiropractic
Kusintha kwa Chiropractic kuphatikiza ndi chithandizo cha misala ndi mankhwala ogwira ntchito amatha kuchiza kuvulala ndi mikhalidwe iyi, kuthetsa zizindikiro ndikubwezeretsanso kuyenda ndi ntchito. Pamene tendon, minofu, mitsempha, ndi mafupa zimagwirizana bwino, kuchira ndi kukonzanso kumapita mofulumira. A chiropractor adzalimbikitsanso kutambasula ndi masewera olimbitsa thupi kuti athandize kusintha ndi kupewa kuvulala.
Thandizo Lathupi ndi Zolimbitsa Thupi
Zothandizira
Garner, Michael J et al. "Chiropractic chisamaliro cha matenda a musculoskeletal mu anthu apadera m'zipatala zaku Canada." Journal of manipulative and physiological Therapeutics vol. 30,3 (2007): 165-70. doi:10.1016/j.jmpt.2007.01.009
Hestbaek, Lise, ndi Mette Jensen Stochkendahl. "Umboni wotsimikizira chithandizo cha chiropractic cha matenda a musculoskeletal mwa ana ndi achinyamata: suti yatsopano ya mfumu?". Chiropractic & osteopathy vol. 18 15. 2 Jun. 2010, doi:10.1186/1746-1340-18-15
Orloff, AS, ndi D Resnick. "Kutopa kwapang'onopang'ono kwa gawo lakutali la radius mu wosewera dziwe." Kuvulala vol. 17,6, 1986 (418): 9-10.1016. doi:0020/1383-86(90088)4-XNUMX
Pochita masewera olimbitsa thupi, ndikofunikira kwambiri kutenthetsa gulu lililonse la minofu pewani kuvulala zisachitike pogwira ntchito. Kutambasula manja, miyendo, ndi msana zimatha kumasula minofu yolimba ndikuwonjezera kutuluka kwa magazi kuti mulole minofu iliyonse ikhale yotentha ndikulola mphamvu zambiri pamene seti iliyonse ikuchitika. Njira imodzi yabwino yochepetsera kutopa kapena kuuma kwa minofu musanagwire ntchito ndikutulutsa thovu gulu lililonse la minofu kwa mphindi zosachepera 1-2 kuti mugwire ntchito bwino. Kugudubuza thovu kumapangitsa kuti minofu ikhale yotentha isanakwane gawo lolimbitsa thupi. Komabe, itha kuperekanso zabwino zambiri zikaphatikizidwa ndi njira zina zochiritsira zochepetsera zowawa ngati zowawa zoyambitsa kuvulala kowonjezereka m'thupi. Nkhani ya lero ikuyang'ana kwambiri zaubwino wa kugudubuza thovu, momwe kumachepetsa kupweteka kwa nsonga, komanso momwe zimaphatikizidwira ndi chisamaliro cha chiropractic kuti mukhale ndi thanzi labwino komanso thanzi. Timatumiza odwala kwa opereka ovomerezeka omwe akuphatikiza njira ndi njira zochiritsira kwa anthu omwe ali ndi vuto lopweteka lomwe limakhudza magawo osiyanasiyana a thupi. Pofufuza kumene zisonyezo zikuchokera, akatswiri ambiri odziwa ululu amagwiritsa ntchito njira yochizira kuti achepetse zotsatira zomwe zimayambitsa ziwopsezo m'thupi pomwe akuwonetsa zida zosiyanasiyana, monga kugwiritsa ntchito chopukusira thovu kuti muchepetse ululu m'magulu ena aminofu. Timalimbikitsa ndi kuyamikira wodwala aliyense powatumiza kwa azithandizo ogwirizana nawo malinga ndi momwe akudwala pakafunika. Timamvetsetsa kuti maphunziro ndi njira yabwino kwambiri pofunsa opereka athu mafunso ovuta malinga ndi zomwe wodwalayo akufuna komanso kumvetsetsa kwake. Dr. Jimenez, DC, amangogwiritsa ntchito chidziwitsochi ngati ntchito yophunzitsa. chandalama
Ubwino Wa Foam Rolling
Kodi mwakhala mukukumana ndi zizindikiro zopweteka m'madera osiyanasiyana a thupi lanu? Kodi mukumva kuuma kwa minofu yanu? Kapena mwakhala mukutopa tsiku lonse? Anthu ambiri nthawi zambiri amakhala opsinjika, olemedwa ndi ntchito, komanso kutopa pambuyo pa tsiku lalitali ndipo amafunika kupeza njira zosiyanasiyana zochepetsera nkhawa. Kaya akupita ku masewera olimbitsa thupi kapena kalasi ya yoga, anthu ambiri ayenera kutentha kwa mphindi 5-10 kuti ayese gulu lililonse la minofu kuti achepetse kutopa ndi kuuma kwa minofu. Chimodzi mwa zida zomwe anthu ayenera kugwiritsa ntchito ndikugwiritsa ntchito thovu. Kafukufuku akuwonetsa kuti kutuluka kwa thovu musanayambe kugwira ntchito kungathandize kuti minofu igwire ntchito komanso kusinthasintha, panthawi imodzimodziyo, kuchepetsa kutopa kwa minofu ndi kuwawa.
Kuphatikizira kugudubuza kwa thovu ngati gawo la kutentha kwanu kumatha kuletsa zovuta monga zowawa zoyambira kuti zisamabweretse mavuto ambiri m'gulu la minofu lomwe lakhudzidwa ndikuvulaza kwambiri. Kugudubuza thovu kumatchedwa a kudzimana nokha (SMR) chida cha anthu ambiri othamanga kuti athetse kuchedwa-kuyamba kupweteka kwa minofu (DOMS) ndipo kungathandize kuchira kwa minofu. Zofufuza zimasonyeza kuti pamene othamanga ali ndi DOMS, minofu yawo imakhala yofewa komanso yolimba yomwe imayambitsa kuyenda koletsedwa. Pogudubuzika thovu, gulu lililonse lopweteka la minofu limatha kugubuduza pa mpukutu wandiweyani wa thovu kuchokera pathupi la munthuyo kuti agwiritse ntchito minofu yofewa. Akachita bwino, kusuntha kwa thupi kumawonjezeka, ndipo kuletsa minofu yofewa kumapewa.
Foam Rolling Kuti Muchepetse Kupweteka kwa Trigger Point
Thupi likagwiritsidwa ntchito mopitirira muyeso, ulusi wa minofu umayamba kuchulukira ndikuyambitsa zovuta zosiyanasiyana m'zigawo zosiyanasiyana za thupi. Izi zikachitika, timinofu tating'onoting'ono, tolimba timapanga pakapita nthawi ndipo timayambitsa ululu kumalo ena amthupi mu gulu lililonse la minofu. Izi zimadziwika kuti myofascial pain syndrome kapena trigger point. Kafukufuku akuwonetsa Kupweteka kwapang'onopang'ono kumeneku ndi pamene minofu yokhudzidwayo imakhala yovuta kapena yosatha ndipo imayambitsa ululu m'magulu ozungulira. Dr. Travell, buku la MD, "Myofascial Pain and Dysfunction," adanena kuti kupweteka kwa myofascial kungayambitse. kusokonekera kwa somato-visceral m'thupi monga momwe minofu ndi mitsempha yokhudzidwa imayenderana ndi ziwalo zofunika. Izi zikutanthauza kuti ngati wina akukumana ndi ululu wammbuyo, zitha kukhala vuto ndi dongosolo lamatumbo ake. Tsopano kugudubuza thovu kumathandizira bwanji kupewa kupweteka koyambitsa vuto? Monga tanenera kale, kugudubuza thovu pagulu lililonse la minofu kumatha kuchepetsa kuwawa kwa minofu ndikuwongolera kuyenda kwa magazi. Kafukufuku akuwonetsa kuti chithovu chikugwedezeka pa gulu la minofu lomwe limakhudzidwa ndi ululu wa trigger point likhoza kuonjezera kutuluka kwa magazi ku minofu yomwe yakhudzidwa ndi kuchepetsa kutupa kwa fascial m'thupi.
Zomwe Foam Rolling Imachita Pathupi- Kanema
Kodi mwakhala mukulimbana ndi kupweteka kwa minofu? Kodi mumamva ngati mukuwerama nthawi zonse kapena kugwedeza mapazi anu? Kapena mwakhala mukumva kuwawa kosalekeza mukamatambasula? Ngati mwakhala mukukumana ndi zovuta za musculoskeletal, bwanji osaphatikiza kugudubuza kwa thovu monga gawo lachizoloŵezi chanu? Anthu ambiri ali ndi zowawa zina zomwe zimakhudza minofu yawo zomwe zimawapweteka. Ponena za kuchepetsa ululu, kuphatikizapo chithovu chogwedeza minofu yomwe imakhudzidwa ikhoza kuonjezera kutuluka kwa magazi kupita ku minofu ndi kuchepetsa zizindikiro zilizonse zokhudzana ndi matenda aakulu. Kafukufuku akuwonetsa kuti kuphatikiza kwa thovu kugudubuza ndi kutambasula musanagwire ntchito kungapereke zabwino izi, zomwe zimaphatikizapo izi:
Kuchepetsa kupweteka kwa minofu
Kuchulukitsa kwa mayendedwe
Kuchepetsa cellulite
Kwezani kupweteka kumbuyo
Bweretsani zoyambitsa mu minofu
Vidiyo yomwe ili pamwambapa ikufotokoza bwino kwambiri zomwe kugudubuza kwa thovu kumachita m'thupi komanso chifukwa chake kumathandizira magulu osiyanasiyana a minofu. Anthu akaphatikiza kupukuta thovu ndi mankhwala ena, kumatha kupindulitsa thanzi lawo komanso thanzi lawo.
Foam Rolling & Chiropractic Care
Monga tanena kale, mankhwala ena osiyanasiyana amatha kuphatikiza kugudubuza thovu kuti alimbikitse thupi lathanzi. Chimodzi mwazochizira ndi chisamaliro cha chiropractic. Chisamaliro cha Chiropractic chimaphatikizira kuwongolera makina ndi manja a msana, makamaka mu subluxation kapena misalignment ya msana. Msana ukakhala wolakwika, ukhoza kuyambitsa kupsinjika kwa minofu ndi kuyenda komwe kungakhudze thupi pakapita nthawi. Ndiye kugudubuza thovu kumathandizira bwanji chisamaliro cha chiropractic? Chabwino, chiropractor kapena dokotala wa chiropractic amatha kupanga dongosolo lothandizira kuthana ndi ululu ndikuchiza zomwe zimakhudza thupi. Popeza kuti kupukusa thovu kumagwiritsidwa ntchito panthawi yotenthetsera pamodzi ndi chithandizo chamankhwala, anthu ambiri omwe amagwira ntchito ndi mphunzitsi amatha kuphatikiza thovu ngati gawo la kutentha kwawo kuti athetse minofu yolimba ndikupita ku chithandizo chamankhwala nthawi zonse kuti apititse patsogolo minofu. mphamvu, kuyenda, ndi kusinthasintha.
Kutsiliza
Pali zinthu zambiri zothandiza zomwe kugudubuza thovu kungapereke kwa thupi. Kugudubuzika kwa thovu kumatha kuloleza kufalikira kwa magazi kuminofu pomwe kumachepetsa kutopa kwa minofu ndi kuwawa. Kuphatikiza kupukuta kwa thovu monga gawo la kutentha kwa tsiku ndi tsiku kungalepheretsenso mfundo zoyambitsa kupanga m'magulu a minofu ndipo zimatha kupanga mfundo zolimba zomwe minofu yachitika. Nthawi yomweyo, chithandizo chamankhwala monga chisamaliro cha chiropractic ndi chithandizo chamankhwala chimatha kuphatikiza chithovu kuti chipititse patsogolo thanzi ndi thanzi m'thupi komanso kupewa kupweteka kwa minofu.
Zothandizira
Konrad A, Nakamura M, Bernsteiner D, Tilp M. Zotsatira Zowonjezereka za Foam Rolling Kuphatikizidwa ndi Kutambasula pa Range of Motion ndi Physical Performance: Kubwereza Mwadongosolo ndi Meta-Analysis. J Sports Sci Med. 2021 Jul 1; 20 (3): 535-545. doi: 10.52082/jssm.2021.535. PMID: 34267594; PMCID: PMC8256518.
Pagaduan, Jeffrey Cayaban, et al. "Zotsatira Zosatha za Foam Rolling on Flexibility and Performance: Kuwunika Mwadongosolo Mayesero Oyendetsedwa Mwachisawawa." Lipoti Lapadziko Lonse Lafukufuku Wachilengedwe ndi Zaumoyo, US National Library of Medicine, 4 Apr. 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC8998857/.
Pearcey, Gregory EP, et al. "Foam Rolling for Kuchedwa-Kuyamba Kupweteka Kwa Minofu ndi Kubwezeretsanso Njira Zamphamvu Zochita." Journal of Athletic Training, US National Library of Medicine, Jan. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4299735/.
Shah, Jay P, et al. "Myofascial Trigger Points Kenako ndi Tsopano: Mbiri Yakale ndi Sayansi." PM & R: Journal of Injury, Function, and Rehabilitation, US National Library of Medicine, July 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4508225/.
Travell, JG, et al. Kupweteka kwa Myofascial ndi Kuwonongeka: Buku la Trigger Point: Vol. 2:Malo Otsika. Williams & Wilkins, 1999.
Wiewelhove, Thimo, et al. "Kusanthula kwa Meta kwa Zotsatira za Foam Rolling pa Kuchita ndi Kubwezeretsa." Malire mu Physiology, US National Library of Medicine, 9 Apr. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6465761/.
