Nthawi Yomwe Mungawone A Sports-Med Doc

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Mankhwala azamasewera samangolembedwera, othamanga omwe amachotsedwa pamunda posowa kuchira mwachangu. Ngakhale ankhondo akumapeto kwa sabata omwe amamva kuwawa panthawi yolimbitsa thupi amatha kugwiritsa ntchito njira zomwe masewera-masewera amagwiritsira ntchito kuzindikira, kuthandizira komanso kupewa matenda okhudzana ndi thanzi. Ngati mumakhala ndi moyo wokangalika, mutha kuzindikira kuvulala kwamasewera kwachisanu ndi chimodzi:

Kupweteka kwa tendon Achilles kapena dzanzi

Mipata

Kukwiya kwa bondo

Zowala za Shin

Sprains ndi zovuta

Minofu yotupa

Simalingaliro oyenera kukankha zowawa kwinaku mukuchita masewera olimbitsa thupi, kusewera pabwalo la mpira, kapena kuchita masewera olimbitsa thupi aliwonse. M'malo mwake, kutero kumabweretsa mavuto ena. Mark Klion, MD, mlangizi wa zamankhwala a zamasewera ku Mount Sinai School of Medicine Department of Orthopedics ku New York, amagawana mankhwala apakhomo omwe amagwira ntchito kuphatikiza amapereka malangizo amomwe mungapezere katswiri wodalirika pafupi ndi inu ngati zowawa zikupitilira.

Q: Kodi kuvulala kwamasewera kumathandizidwa kunyumba?

A: Nthawi zina. Ululu wovulala umayamba chifukwa cha kutupa. Yesani njira ya RICE, yomwe ndikusintha RMpunga (Wachibale Mpumulo, Ice, Kupanikizika, Kukwera), kuti muchepetse kutupa ndi kukwiya. Ndikunena wachibale kupumula chifukwa ndi kuvulala kochuluka, monga minyewa yotupa, mutha kukhalabe achangu pochira ndikusunga ma aerobic conditioning-koma muyenera kusintha kuchokera kuzinthu zotsika kwambiri. Ikani ayezi pasanathe maola 12 mpaka 36 mutavulala kuti muchepetse kutupa, kenako gwiritsani bandeji ya ACE kuti malowa akhale olimba komanso olimba. Pomaliza, kwezani malekezero kuti mphamvu yokoka imachotsa madzi ochulukirapo kutali ndi dera lomwe lakhudzidwa, ndikuchepetsanso kutupa-chinthu chimodzi chomwe chingachepetse njira yobwezeretsa.

Q: Kodi ndi nthawi yanji yokaonana ndi dokotala?

A: Kuvulala kwamasewera kumatha kukhala kowopsa, kuchitika mwadzidzidzi panthawi yolimbitsa thupi, kapena kukulirakulira pakapita nthawi. Pamene mitundu yonse iwiri angathe amuthandizire kunyumba, ngati wavulala kwambiri-mwachitsanzo, mukuganiza kuti mwathyoka fupa kapena mukupezeka magazi kwambiri-kapena mukupitiliza kupweteka masiku asanu mutalandira chithandizo, muyenera kukaonana ndi dokotala. Zizindikiro zovulala kwambiri zimaphatikizira kuvulala, kutupa, kufooka (monga kusunthika kwa mafupa), kulephera kulemera m'deralo, komanso kupweteka kwambiri. Kuvulala kwakukulu koopsa, monga kupindika kwa akakolo kapena kutuluka kwa Achilles tendon, kuyenera kupita ku ER. Zosatha, zomwe zimatchedwanso kugwiritsira ntchito mopitirira muyeso, kuvulala monga tendonitis, shin splints, kapena kusweka mtima kumabwera chifukwa cha kuphunzitsidwa mobwerezabwereza, kutambasula kosayenera, kapena mavuto a gear. Zimayambitsa kupweteka, kosalekeza komwe kumayamba kuchepa pang'onopang'ono. Ngati mukudumphira, dzanzi, kapena mukukumana ndi kusinthasintha pang'ono kuposa momwe mumakhalira muyenera kuwona dokotala.

Q: Ndi zovulala ziti zamasewera zomwe mumakonda kuchita nthawi zambiri?

Yankho: Plantar fasciitis, kutupa ndi kukwiya kwa minofu pansi pa phazi, zomwe zingatheke mwa munthu aliyense wogwira ntchito, osati wothamanga wovuta. Kusweka kwa kupsinjika, ming'alu yaying'ono m'mafupa, m'munsi mwendo, zomwe zimachitika chifukwa chothamanga kapena zochitika zina zowopsa monga basketball. Bondo la wothamanga, kupweteka kapena kugwedezeka chifukwa cha kugwiritsira ntchito mopitirira muyeso kapena kuika mphamvu zobwerezabwereza pa bondo, zomwe zimawonekeranso mwa othamanga.

Q: Kodi ovulalawa amachiritsidwa bwanji?

Yankho: Choyamba, muyenera kuzindikira pamene ululu umene mukumva uli woposa ululu ndipo chinachake sichili bwino. Ndiye, siyani kuchita zomwe mukuchita. Ngati mukukankhira ululu ndiye kuti mukuyamba kuzungulira kwa kuvulala kopitilira muyeso. Machiritso nthawi zambiri amayamba ndi kusintha ntchito. Kenako mumabwezeretsanso minofu, minyewa, ndi mitsempha yomwe imakumana ndi zovuta, kuti athe kuchira. Kuchita masewera olimbitsa thupi osinthasintha ndi mphamvu (kapena masewero olimbitsa thupi), mukuyenda kosasunthika komwe kumakhala kosavuta kumapangitsa kuti minofu yovulalayo ikhale yodetsa nkhawa komanso yochiritsa. Minofuyo imayankha pokonza makina owonongeka. Opaleshoni imapangidwira kuvulala komwe kumakhala kuwonongeka kwakukulu kwa minofu, monga kupatukana kwathunthu komwe kumachitika ndi kuphulika kwa tendon Achilles.

Q: Kodi kuchira kumatenga nthawi yayitali bwanji?

Yankho: Izi zimatenga nthawi, kulikonse kuyambira milungu inayi mpaka isanu ndi umodzi, nthawi zina kupitilira apo. Ndimauza odwala kuti ayembekezere kuti kuchira kumatenga nthawi yayitali ngati zizindikiro zakhala zikuchitika

Q: Kodi kuvulala kwamasewera kungapewe bwanji?

Yankho: Gawo limodzi ndi maphunziro anzeru. Mukufuna kuphatikiza zolimbitsa thupi ndikusinthasintha pulogalamu yanu. Minofu yathu yonse yofewa-minofu, tendon ndi ligaments-amayankha kupsinjika kogwira ntchito mwa kukhala amphamvu komanso osamva kuvulala. Maphunziro a mtanda amalepheretsanso kuvulala. Chimodzi mwa zifukwa zomwe triathlons ndizodziwika kwambiri ndikuti kukonzekera kumaphatikizapo kuthamanga, kukwera njinga ndi kusambira kuti muthe kuphunzitsa popanda kudzaza gulu limodzi la minofu. Muyeneranso kuwonetsetsa kuti nsapato zanu zikukwanira bwino komanso kuti mukugwiritsa ntchito zida zoyenera.

Q: Ndingapeze bwanji dokotala wamankhwala am'deralo?

Yankho: Mutha kupita kumawebusayiti amabungwe awiriwa, lembani zip code yanu, kuti muwone ngati pali dokotala pafupi nanu: AOSSM ya madokotala a mafupa ndi AMSSM, ya asing'anga omwe sachita chithandizo chamankhwala ovulala pamasewera.

Q: Ngati palibe katswiri wodziwika m'boma langa koma ndikutumizidwa, ndizoyang'anira ziti?

Yankho: Mwachidziwikire, mukufuna dokotala yemwe, atamaliza kukhala nzika zoyambirira, anamaliza maphunziro owonjezera kudzera mu chiyanjano chovomerezeka cha zamankhwala. Komanso, yang'anani munthu wina yemwe ndi membala wamagulu azachipatala, monga American College of Sports Medicine, ndipo ali ndi vuto linalake pakukuvulazani kapena amaika patsogolo moyo kuti ukhale wolimba, makamaka zomwe mumakonda.

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