Kupopera ndi mavuto ndi kuvulala kwa tsiku ndi tsiku komwe kumakhala ndi zizindikiro zofanana, koma kumakhudza ziwalo zosiyanasiyana za thupi.

Mphuno ndi kutambasuka kwambiri kapena kung'ambika kwa ligament � minyewa yolimba ya minofu yomwe imalumikiza mafupa awiri pamodzi. Kusemphana kofala kwambiri ndi minyewa ya akakolo.

Kupsyinjika ndi kutambasuka kapena kung'ambika kwambiri kwa minofu kapena tendon. �Minofu ya fibrous yomwe imalumikiza minofu ndi mafupa. Matendawa nthawi zambiri amapezeka m'munsi kumbuyo ndi m'matumbo.

• Kuchiza kwachangu kwa sprains ndi zovuta kumaphatikizapo Pkutetezedwa ku kuvulala kwina,�REst, Ice, Coppression ndi Elevation.
• Ma sprains ocheperako komanso zovuta zimatha kuthandizidwa kunyumba.
• Kusweka kwakukulu ndi kupsyinjika kungafunike opaleshoni.

Za: Zopakapaka ndi Zovuta

Aliyense akhoza kupeza sprain kapena kupsyinjika.

Zizindikiro za sprain: kupweteka, kutupa, mikwingwirima, kulephera kugwiritsa ntchito kapena kusuntha olowa.

Zizindikiro za kupsinjika: minofu spasms, kutupa, cramping ndi vuto kuyenda.

Onani dokotala ngati muli ndi sprain yowawa kapena kupsyinjika.

Kuchuluka kwa nthawi yomwe mukufunikira kuti muchiritse bwino pambuyo pa sprain kapena kupsyinjika kumadalira munthuyo ndi mtundu wa kuvulala.

Kuyesa kubwerera ku zochitika zachizolowezi kapena masewera nthawi yomweyo akhoza kukulitsa malo ovulala kwambiri kapena kupanga zovuta kwambiri.

Zambiri za ACSM Pa�

Mapiritsi, Mapiritsi Ndi Misozi

Mphuno ndi kuvulala kwa ligament, pamene kupsyinjika kumavulaza minofu kapena tendon. Zonsezi zingayambitse nthawi yotayika kwambiri kuchokera ku masewera.

ZOPHUNZITSA

Mphuno ndi kuvulala kwa ligament, magulu amphamvu a minofu yomwe imagwirizanitsa fupa ndi lina pa mfundo. Kuopsa kwa sprain kungagawidwe ndi kuchuluka kwa minofu yomwe imang'ambika, kukhudza kukhazikika kwa mgwirizano, kupweteka ndi kutupa.

DIGREE ZA SPRIINS

• Digiri yoyamba (yofatsa) � kung'amba pang'ono, kupweteka kapena kutupa; kukhazikika kwamagulu ndikwabwino.
• Digiri yachiwiri � kuwonongeka kochuluka, kosakhazikika pang'ono komanso kupweteka kwapakati mpaka koopsa komanso kutupa.
• Digiri yachitatu (yovuta kwambiri) � ligament imathyoka kwathunthu; cholumikizira sichikhazikika; kupweteka kwambiri ndi kutupa; minyewa ina nthawi zambiri imawonongeka.

STRAINS

Kupsyinjika ndiko kuwonongeka kwa ulusi wa minofu ndi ulusi wina womwe umamangiriza minofu ku fupa. Mayina ena a kupsyinjika ndi �kung’ambika kwa minofu,��kukoka minofu� ndi�kusweka kwa tendon.

MALO A ZINTHU

• Digiri yoyamba (yofatsa) � kung'ambika kwa minofu; kufatsa kofatsa; kupweteka ndi kusuntha konse.
• Digiri yachiwiri � kung'ambika kwa minofu kapena tendon; kupweteka, kuyenda kochepa; mwina kutupa kapena kupsinjika maganizo pamalo ovulalawo.
• Digiri yachitatu (yovuta kwambiri) � kuyenda kochepa kapena kusayenda; ululu udzakhala waukulu poyamba, koma ukhoza kukhala wosapweteka pambuyo pa kuvulala koyamba.

MANKHWALA OCHITA

Pali zisankho zingapo zomwe muyenera kupanga mukadzivulaza, kuphatikiza momwe kuvulalako kulili komanso ngati muyenera kupita kwa chipatala. Yang'anani zopunduka, kutupa kwakukulu ndi kusintha kwa khungu. Ngati pali zopunduka, kutupa kwakukulu kapena kupweteka, muyenera kusasunthika m'deralo ndikupempha thandizo lachipatala. Zosweka zambiri sizidzapangitsa kupunduka.

KUCHIZA KUPANDA KAPENA KUSINTHA

Kasamalidwe ka ma sprains ndi ma sprains amatsata mfundo ya PRICE.

• P � Tetezani kuvulala kwina.
• R � Letsani zochita.
• I � Ikani Ice.
• C � Ikani compression.
• E � Kwezani malo ovulalawo.

Mfundo iyi ya PRICE imachepetsa kuchuluka kwa kutupa pa kuvulala ndikuwongolera njira yochiritsira. Ziphuphu, mapepala ndi ndodo zimateteza cholumikizira kapena minofu kuti isavulalenso ikagwiritsidwa ntchito moyenera (nthawi zambiri pazovuta kwambiri kapena zovuta). Kuletsa zochita, nthawi zambiri kwa maola 48-72, kumalola kuti machiritso ayambe. Panthawi yoletsa ntchito, kusuntha pang'ono kwa minofu kapena cholumikizira kuyenera kuyambika. Ice iyenera kuyikidwa kwa mphindi 15 -20 mphindi 60-90 zilizonse. Kuponderezana, monga bandeji yotanuka, kuyenera kusungidwa pakati pa icings.Mungafune kuchotsa bandeji mukugona, koma kusunga kupanikizika ngakhale usiku ndibwino. Kukweza mwendo kumathandizanso kuti kutupa kukhale kochepa. Ngati mukukayikira kuvulazidwa pang'ono, sikungalemeke pa mwendo, kapena kutayika, muyenera kukaonana ndi wothandizira zaumoyo.

NTHAWI YONSE YOPHUNZITSA THUPI

Pulogalamu yochita masewera olimbitsa thupi imaphatikizapo masewera olimbitsa thupi komanso masewera olimbitsa thupi, koma osati mu gawo lomwelo. Kuphatikizikaku kumathandizira kusunga kapena kukonza kulimba kwa mtima ndi minofu ndi thanzi komanso magwiridwe antchito. Kuchita masewera olimbitsa thupi nthawi zonse kumakupatsani thanzi labwino kuposa kuchita masewera olimbitsa thupi mwapang'onopang'ono, mwamphamvu kwambiri, choncho sankhani masewera olimbitsa thupi omwe mungasangalale nawo komanso omwe mungaphatikizepo m'ndandanda yanu. Malangizo a masewera olimbitsa thupi a ACSM kwa akuluakulu athanzi, omwe adasinthidwa mu 2011, amalimbikitsa kuti musachepera mphindi 30 zolimbitsa thupi zolimbitsa thupi (kugwira ntchito molimbika kuti mutuluke thukuta, koma kupitiriza kukambirana) masiku asanu pa sabata, kapena 20 mphindi zochita mwamphamvu kwambiri masiku atatu pa sabata. Kuphatikizika kwa zochitika zolimbitsa thupi komanso zolimbitsa thupi zitha kuchitidwa kuti zikwaniritse malingaliro awa.

Zitsanzo za masewera olimbitsa thupi a aerobic ndi awa:

� Kuyenda
� Kuthamanga
� Kukwera masitepe
� Kupalasa njinga
� Kupalasa
� Masewera a skiing
� Kusambira

Kuphatikiza apo, maphunziro mphamvu ziyenera kuchitidwa osachepera masiku awiri pa sabata, ndi kubwereza 8-12 kwa 8-10 zochitika zosiyanasiyana zomwe zimayang'ana magulu onse akuluakulu a minofu. Maphunziro amtunduwu amatha kutheka pogwiritsa ntchito kulemera kwa thupi, magulu okana, zolemera zaulere, mipira yamankhwala kapena makina olemera.

KUBWIRITSIDWA

Gawo lotsatira la kukonzanso limayamba kutsatira maola 48 mpaka 72 oyambirira. Gawo lachiwiri limayang'ana pakuyenda pang'onopang'ono kwa minofu kapena mgwirizano, kuchita masewera olimbitsa thupi pang'ono, maphunziro a malo olowa ndi kupitiriza icing. Panthawi imeneyi, pang’onopang’ono mukhoza kubwereranso kuntchito zolemetsa, monga kulimbikitsa. Ululu uyenera kukhala wotsika panthawi yokonzanso. Ngati ululu ukuwonjezeka, nthawi zambiri zikutanthauza kuti mwayesera kuchita zambiri. Pakuchira kwanu mutha kukhalabe ndi pulogalamu yophunzitsira ya aerobic. Njira zophunzitsira ndi monga kupalasa njinga, kusambira, kuyenda kapena kuthamanga m'madzi. Ngati chovulalacho chili chocheperako kapena kupsinjika pang'ono, ndi bwino kukaonana ndi azaumoyo.

CHITSANZO: KUPITA KWA NTCHITO YOPHUNZITSA ZOCHITA ZOCHITA ZOCHITA ZOCHITIKA ZA ANKLE

KUSINTHA KWA mayendedwe

• Kukoka chopukutira ndi zala
• Jambulani zilembo ndi bondo
• Kutambasula ndi thaulo (zapamwamba)

ZOCHITIKA ZONSE ZOSAVUTA (KUPEZA MPHAMVU)

• Kukanikiza phazi ku chinthu cholimba � mmwamba, pansi ndi mbali ndi mbali
• Zochita zolimbitsa thupi m'njira zonse (zopanda ululu)
• Kukweza zala (zapamwamba)
• Kudumphira � kuyambira kutsogolo ndi kumbuyo, hop zazifupi (zotsogola)
• Zolemera � Machubu olemera kapena zolemera zamakhafu (zapamwamba)

MALO OGWIRITSA NTCHITO (KUBWERETSA NTCHITO)

• Kuyimirira ndi maso otseka � ma squats pang'ono ndikusinthana mbali ndi mbali
• Kuyimilira mwendo umodzi ndi maso otseka (patsogolo)

KUBWERERA KU MASEWERO

• Kuchita masewera olimbitsa thupi mwapadera monga ma shuttle runs.

KUKHALA WOKHALA AMALIPITSA!

Anthu ochita masewera olimbitsa thupi amakonda kukhala ndi moyo wautali, wathanzi. Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi pafupipafupi � monga kuyenda mwachangu mphindi 30 patsiku kumathandizira kwambiri kuti munthu akhale ndi moyo wautali. Ngakhale munthu amene ali ndi ziwopsezo monga kuthamanga kwa magazi, matenda a shuga kapenanso chizoloŵezi chosuta akhoza kupeza phindu lenileni mwa kuphatikiza kuchita masewera olimbitsa thupi nthawi zonse m'moyo wake watsiku ndi tsiku. Monga momwe dieters ambiri apeza, kuchita masewera olimbitsa thupi kungakuthandizeni kuti mukhalebe ndi zakudya komanso kuchepetsa thupi. Zina zambiri � Kuchita masewera olimbitsa thupi nthawi zonse kungathandize kuchepetsa kuthamanga kwa magazi, kuchepetsa shuga wa magazi, kuchepetsa mafuta a kolesterolini komanso kumanga mafupa olimba, olimba.

CHOYAMBA CHOYAMBA

Musanayambe ntchito yolimbitsa thupi, yesani kulimbitsa thupi, kapena kukulitsa zomwe mumachita, onetsetsani kuti mwayankha mafunso otsatirawa. Mafunso okonzekera kuchita masewera olimbitsa thupi awa (PAR-Q) adzakuthandizani kudziwa ngati mwakonzeka kuyamba kuchita masewera olimbitsa thupi kapena pulogalamu.

• Kodi dokotala wanu anakuuzanipo kuti muli ndi vuto la mtima kapena kuti muyenera kuchita nawo masewera olimbitsa thupi monga momwe dokotala akufunira?
• Kodi mumamva kupweteka pachifuwa chanu panthawi yochita masewera olimbitsa thupi?
• M'mwezi wapitawu, mudamva kupweteka pachifuwa pomwe simukuchita masewera olimbitsa thupi?
• Kodi mumataya mphamvu yanu chifukwa cha chizungulire? Kodi mumakomokapo?
• Kodi muli ndi vuto la mafupa kapena mafupa omwe angakulitsidwe kwambiri ndi kusintha kwa masewera olimbitsa thupi?
• Kodi dokotala wanu akukupatsani mankhwala okhudza kuthamanga kwa magazi kapena matenda a mtima?
• Kodi mukudziwa chifukwa chilichonse chomwe simuyenera kuchita nawo masewera olimbitsa thupi?

Ngati mwayankha kuti inde ku funso limodzi kapena angapo, ngati muli ndi zaka zoposa 40 ndipo simunachitepo kanthu posachedwapa, kapena ngati mukuda nkhawa ndi thanzi lanu, funsani dokotala musanayezetse kulimbitsa thupi kwanu kapena kuwonjezera kwambiri zochita zanu zolimbitsa thupi. Ngati mwayankha kuti ayi pafunso lililonse, ndiye kuti mutha kuyamba kuchita masewera olimbitsa thupi.

MUSAMASEWE ZOPHUNZITSA

Asanayambe ntchito iliyonse yolimbitsa thupi, kuphatikizapo zomwe zasonyezedwa m’kabukuka, anthu ayenera kukayezetsa ndi kupatsidwa chilolezo choti achitepo kanthu. Sikuti mapulogalamu onse ochita masewera olimbitsa thupi ali oyenera aliyense, ndipo mapulogalamu ena amatha kuvulaza. Zochita ziyenera kuchitidwa pamlingo womasuka kwa wogwiritsa ntchito. Ogwiritsa ntchito ayenera kusiya kuchita nawo masewera olimbitsa thupi omwe amayambitsa kupweteka kapena kusapeza bwino. Zikatero, kufunsira kwachipatala kuyenera kupezedwa nthawi yomweyo.

Idasindikizidwanso ndi chilolezo cha American College of Sports Medicine. Copyright � 2011 American College of Sports�Medicine. Kabukuka kanapangidwa ndikusinthidwa ndi A. Lynn Millar, Ph.D., PT, FACSM, ndipo ndi chochokera ku ACSM's Consumer Information Committee. Pitani ku ACSM pa intaneti pa www.acsm.org.

 

Ziphuphu ndi Zovuta: Othamanga