Achilles Tendon Amatambasula ndi Kulimbitsa Mphamvu

Zamkati

• 3 yotambasulira ya Achilles tendon
• 1. Kuthamanga kwa othamanga
• 2. Kutambalala kwa chala mpaka pakhoma
• 3. Chidendene dontho
• Achilles akutambasula maupangiri
• Kubwerera ku zochitika
• 3 zolimbitsa mwana wang'ombe
• 1. Kukhala pansi chidendene kumadzuka
• 2. Kuyimirira chidendene
• 3. Kuchita masewera olimbitsa thupi a ng'ombe
• Kutenga

Ngati muli ndi Achilles tendonitis, kapena kutupa kwa Achilles tendon, mutha kuchita zotambalala kuti muthandizire kuchira.

Achilles tendonitis nthawi zambiri imayamba chifukwa cholimbitsa thupi kwambiri. Zizindikiro zimaphatikizira kulimba, kufooka, kusapeza bwino, komanso mayendedwe ochepa.

Nthawi zina, Achilles tendonitis amatchedwa Achilles tendinopathy, koma zinthu ziwirizi sizofanana. Achilles tendinopathy ndiye kuchepa ndi kuwonongeka kwa collagen mu tendon. Amakula pamene Achilles tendonitis amakhala osachiritsika.

Zina zomwe zingakhudze malowa ndi Achilles tendonosis, kapena misozi yaying'ono mu tendon, ndi kuphulika kwa tendon ya Achilles, misozi pang'ono kapena yathunthu. Izi ndizotheka kukula ngati Achilles tendonitis sakuchiritsidwa.

Kuti mufulumizitse kuchira ndikuwongolera kuyenda, yesani ma Achilles tendon stretches.

3 yotambasulira ya Achilles tendon

1. Kuthamanga kwa othamanga

Matenda a Achilles akatupa, amatha kulimba ndikupangitsa kusapeza bwino. Wothamanga wothamanga, kapena kutambasula kwa ng'ombe, kudzapereka mpumulo potsegula tendon.

Kuti muchite izi, mufunika khoma kapena chithandizo china, monga mpando.

1. Ikani manja anu pakhoma kapena pampando. Ngati mukugwiritsa ntchito khoma, ikani manja anu pamlingo woyang'ana.
2. Pitani mwendo womwe mukufuna kutambasula kumbuyo kwanu. Sungani chidendene chanu kumbuyo ndikuloza zala zanu patsogolo.
3. Pindani bondo lanu lina kukhoma, ndikukhazikika mwendo wanu wakumbuyo.
4. Yendani kukhoma mpaka mutamveketsa bwino ng'ombe yanu. Musatsamire kutali kuti mumve kuwawa.
5. Gwiritsani masekondi 30. Kubwereza katatu.

Ngati mukupweteka kuwongola mwendo wanu, yesani wothamanga kutambasula ndi mawondo opindika. Yambani pafupi ndi khoma ndikugwada bondo lanu lakumbuyo mpaka mutamve kutambasula. Gwiritsani masekondi 30 ndikubwereza katatu.

2. Kutambalala kwa chala mpaka pakhoma

Kutambasula kwa chala ndi khoma ndikwabwino ngati wothamangayo akutambasula mapewa anu. Imaika mphamvu zochepa kumtunda. Monga kutambasula kwa wothamanga, ntchitoyi imathandizira kuyenda pochepetsa kupsinjika kwa tendon ya Achilles.

Tsatirani izi ndi mwendo womwe ukupangitsa kusapeza bwino.

1. Imani moyang'anizana ndi khoma ndikuyika zala zanu zakumwamba ndi khoma. Mukakweza zala zanu zazing'ono, ndikutambalala kwakukulu.
2. Onetsetsani patsogolo, kusunga chidendene chanu pansi. (Mwendo wanu wina uli kumbuyo kwanu, zala zakutsogolo ndi chidendene pansi.)
3. Gwiritsani masekondi 30. Kubwereza katatu.

3. Chidendene dontho

Kutambasula kwina kwa Achilles ndiko kugwa kwa chidendene. Mutha kuzichita pamakwerero kapena makwerero. Ngati mukufuna kugwiritsa ntchito chopondera, onetsetsani kuti chatsekedwa bwino.

Chitani izi ndi mwendo womwe uli ndi vuto la Achilles tendon.

1. Gwiritsitsani pazitsulo zamakwerero kapena makwerero.
2. Ikani mpira wa phazi lanu m'mphepete mwake.
3. Lolani chidendene chanu chigwere pansi, kulola phazi lanu lina kumasuka.
4. Gwiritsani masekondi 30. Kubwereza katatu.

Ngati muli ndi vuto loyanjanitsa, chitani izi moyang'aniridwa ndi katswiri wazachipatala.

Achilles akutambasula maupangiri

Kuti mupeze mpumulo wabwino, tambasulani ma Achilles tendon anu pafupipafupi. Muyenera kupitiliza kutambasula ngakhale simukumva kuuma kapena kupweteka.

Kuti mupindule kwambiri ndi chilichonse, sungani malingaliro ndi zidule izi:

• Chitani mwachifatse. Yendani pang'onopang'ono, ngakhale mukukulira m'malo otambasula kapena osintha. Izi zimachepetsa chiopsezo chovulala komanso kusapeza bwino.
• Pewani kubweza. Kusuntha mwachangu, modzidzimutsa kumangowonjezera mavuto a Achilles tendon. Khalani omasuka nthawi iliyonse.
• Sungani chidendene chanu. Pakatambasula ng'ombe, bzalani chidendene chanu pansi. Mukakweza chidendene, tendon ya Achilles sichingatambasulidwe bwino.
• Imani ngati mukumva kuwawa. Tambasulani mpaka mutayamba kumva kuwawa pang'ono, kenako pumulani. Osasokoneza kapena kukakamiza minofu yanu. Ngati mukumva kupweteka, siyani kutambasula nthawi yomweyo.

Kutambasula ndi gawo limodzi chabe la kuchira kwa Achilles tendonitis. Dokotala wanu amathanso kukuuzani kuti mupumule, ikani mapaketi oundana, komanso muzivala zidendene mu nsapato zanu.

Kubwerera ku zochitika

Kawirikawiri, muyenera kupewa kuthamanga ndi kudumpha mpaka mutakhala ndi zizindikiro zilizonse.

Mukakhala okonzeka kuchita masewera olimbitsa thupi, chitani pang'onopang'ono. Yambani pa 50 peresenti ya msinkhu wanu woyambirira. Ngati mungathe kuchita masewera olimbitsa thupi popanda kupweteka, onjezerani ntchito yanu mpaka 20% sabata iliyonse.

Malingana ndi zizindikiro zanu, mutha kutambasula kumayambiriro kwa Achilles tendonitis.

Ndibwino kuti muzilankhula ndi dokotala kapena wochita masewera olimbitsa thupi musanachite mtundu uliwonse wa Achilles tendon kutambasula kapena kuchita masewera olimbitsa thupi. Ngati amvetsetsa matenda anu atha kukupatsirani ukatswiri ndikutsimikizira zochitika zothandiza.

3 zolimbitsa mwana wang'ombe

Muthanso kuchita masewera olimbitsa thupi kuti mulimbitse nyama yanu ya ng'ombe ndi chidendene. Minofu imeneyi imalumikizidwa ndi tendon yanu ya Achilles, chifukwa chake ndikofunikira kuti ikhale yolimba. Idzachepetsa kupsinjika pamtundu komanso kupewa mavuto amtsogolo.

Kuchita masewera olimbitsa thupi kumathandizanso kuti Achilles tendon yanu ikhale yolimba.

1. Kukhala pansi chidendene kumadzuka

Mukakhala pansi chidendene, minofu ya ana anu imagwirira ntchito limodzi kukweza chidendene. Izi zimawonjezera mphamvu ndikupereka chithandizo kwa Achilles tendon.

1. Khalani pampando kapena m'mphepete mwa kama. Ikani mapazi anu m'lifupi-phewa padera.
2. Kwezani zidendene zanu momwe zingathere, imani pang'ono, kenako pang'onopang'ono.
3. Lembani gulu limodzi la maulendo 20 mpaka 25. Bwerezani kasanu kapena kasanu ndi kamodzi tsiku lililonse.

2. Kuyimirira chidendene

Ngati imamva bwino, mutha kukweza chidendene mutayimirira. Kusiyanasiyana uku kumakhalanso ndi minofu yolumikizidwa ndi tendon yanu ya Achilles.

1. Imani ndi mapazi anu mulifupi. Gwiritsitsani mpando kapena pamwamba pothandizira kuti muthandizidwe.
2. Kwezani zidendene zanu ndikukwera pa mipira ya mapazi anu. Imani pang'ono, kenako pang'onopang'ono muchepetse zidendene.
3. Lembani gulu limodzi la maulendo 20 mpaka 25. Bwerezani mpaka kasanu kapena kasanu ndi kamodzi tsiku lililonse.

3. Kuchita masewera olimbitsa thupi a ng'ombe

Muthanso kugwiritsa ntchito gulu lotsutsa kuti mumvekere nyama ya ng'ombe ndi chidendene. Ntchitoyi imalimbitsa minofu imeneyi powakakamiza kuti azigwira ntchito molimbana ndi kukana.

Yambani ndi gulu lowala pang'ono. Pamene tendon yanu ikukula, mutha kugwiritsa ntchito gulu lokulirapo ndikulimbana kwambiri.

1. Khalani pansi kapena pabedi. Lonjezani miyendo yanu patsogolo panu.
2. Manga bande yolimbana kuzungulira mpira wa phazi womwe mukufuna kutambasula, ndikupinda bondo lanu pang'ono. Gwirani malekezero ndi manja anu.
3. Kokani gululo kuti likuthandizireni phazi lanu.
4. Imani kaye, kumasula, ndikuilozetsa phazi lako kutali ndi iwe.
5. Lembani magulu atatu a maulendo 10 mpaka 15.

Kutenga

Ngati muli ndi Achilles tendonitis kapena zovuta zina za Achilles tendon, mutha kutambasula kuti muthandize kuchira. Izi zimathandizira kukonza kuyenda mwa kumasula tendon.

Zochita zolimbitsa thupi zitha kulankhulanso ng'ombe ndi chidendene minofu yolumikizidwa ndi tendon. Minofu ikalimba, nkhawa zochepa zidzagwiritsidwa ntchito pa tendon.

Lankhulani ndi dokotala musanatambasule Achilles tendon ndikulimbitsa zolimbitsa thupi. Mukamachira, ndikofunikira kupumula ndikuchepetsa zochitika. Dokotala wanu akhoza kufotokoza njira yotetezeka kwambiri yobwererera kuzomwe mumachita.

Ngati Achilles tendon wanu sakupeza bwino, pitani kuchipatala.