Idolo

Fumanisa ukuba yeyiphi imithambo onokuyiphepha nge-chondromalacia patella kunye nezona ndlela zingcono zokunyamekela amadolo akho.

Funda ukuba yeyiphi imithambo onokuyiphepha ukuba une-meniscus ekrazukileyo kwaye yeyiphi onokuyenza ngokukhuselekileyo. Fumana ulwazi ngoku!

Fumana inyaniso emva kwee-squats ezinzulu kunye nefuthe labo kwimpilo yamadolo. Funda indlela yokuzenza ngokukhuselekileyo.

Fumana ukuba ukubaleka kuthoba i-cartilage yamadolo kunye nokuba lo msebenzi unokunceda njani impilo yakho edibeneyo.

Funda indlela umjikelezo wokuya esikhathini uchaphazela ngayo ukulimala kwamadolo kubadlali bezemidlalo kunye nendlela yokukhusela.

Fumana eyona midlalo ibalaseleyo kunye nemithambo yokudambisa iintlungu zamadolo kwaye uhlale usebenza. Lixesha lokuhamba ngaphandle kweentlungu!

Fumana into onokuyenza xa ujongene nokulimala kwe-meniscus: iimpawu, unyango kunye nokubuyisela okusebenzayo ukubuyisela idolo lakho.

Ngaba uyafuna ukwazi ukuba ukuhamba kulungile kwiintlungu zedolo? Ngena apha kuba sikucacisela yonke into ekufuneka uyazi.

Sikuxelela isisombululo esiqinisekileyo sebhendi ye-iliotibial okanye idolo lembaleki ukuze uqhubeke nomdlalo owuthandayo.

I-Patellar tendonitis yinto eqhelekileyo yokulimala kwamadolo. Fumanisa izizathu, iimpawu kunye namayeza angcono okuphucula intlungu.

Fumana ukuba yintoni i-Baker's Cyst. Sihlalutya izizathu, iimpawu kunye nendlela i-cyst popliteal efunyaniswa ngayo. Yazi kwakhona unyango lwakho.

Fumana ukuba kutheni kunzima kangaka ukunyuka izinyuko. Funda malunga nezizathu zentlungu edibeneyo xa unyuka ngamanyathelo kunye nendlela yokuphepha ngayo.

Ukuba uneentlungu zedolo emva kokugijima, fumana ukuba kutheni kwaye zeziphi izizathu eziqhelekileyo. Siyakuxelela unyango kunye nendlela yokuphepha iintlungu zedolo.

Ukuhlala phantsi kwemilenze kubangela intlungu kunye nokuqina emadolweni. Fumana ukuba kutheni i-meniscus ibuhlungu emva kokuchitha ixesha elide kule ndawo.

Fumana ukuba yintoni i-shin splints. Siyakuxelela izizathu, unyango kunye nendlela yokuthintela ukubonakala kwayo kunye nokuzivocavoca okulungileyo.

Fumanisa ukuba kutheni uqaqanjelwa ngamadolo. Siyakuxelela izizathu ezinokwenzeka, iimpawu kunye nonyango. Phucula intlungu yakho ngala macebiso.

Funda umahluko ophambili okhoyo phakathi kwee-ligaments kunye ne-tendon. Ngawaphi la malaphu? Ngaba i-tendon kunye ne-ligament ruptures yahlukile?

Amadolo yenye yamalungu afumana iimpembelelo ezininzi xa sisenza umthambo womzimba. Fumana ukuba kukhuselekile ukuqeqesha ngeentlungu, okanye ukuba kufuneka sinciphise umsebenzi womzimba kwezinye iimeko.

Iimbaleki ezininzi zikholelwa ukuba amadolo akakwazi ukudlula kwibhola yonyawo xa i-squat. Fumanisa ukuba le thiyori iyinyani na.

Fumana iindlela zokuzivocavoca ezifanelekileyo zokuphucula ukuhamba kwamalungu aphambili: amadolo kunye namagxa. Funda indlela yokuphepha ukwenzakala kwaye uqinise izihlunu zakho kwiintshukumo zemihla ngemihla. Faka le mithambo kwiindlela zakho zoqeqesho.

Abaphakamisi abaninzi bafaka amadolo abo xa be-squat. Fumana ukuba ukubonakala kwe-knee valgus kuyingozi kwaye yintoni esinokuyenza ukuze siphephe le ndlela yokunyusa ubunzima.

Abadlali abaninzi bezemidlalo basetyenziselwa ukuqeqesha imihla ngemihla ngeentlungu zemisipha, kungakhathaliseki ukuba oku kunokubangela ukulimala kakhulu. Fumana indlela yokwahlula le ntlungu kwingozi yezemidlalo enokwenzeka.

Fumanisa ukuba kutheni abakhweli beebhayisikile beqaqanjelwa ngamadolo xa bekhwela ibhayisekile. Sihlalutya imvelaphi kunye nonyango olunokwenzeka.

I-osteoarthritis sisifo esichaphazela inani elikhulu labantu, ngakumbi abantu abadala. Uphononongo olutshanje luqinisekisa ukuba i-synovial fluid inokudlala indima enkulu kwiintlungu ezibangelwa sesi sifo. Fumana yonke idatha kolu phando.

Idolo lelinye lawona malungu abalulekileyo emzimbeni wethu. Uqeqesho olungalunganga lunokubangela intlungu okanye ukulimala. Fumanisa ezona mithambo zilungileyo zamadolo ukunqanda iintlungu okanye ukuthanda ukubuyisela kwisimo sangaphambili sokwenzakala.

Imitsi ngumthambo ocetyiswayo wokusebenzela umzimba ongezantsi. Fumana ukuba kutheni iintlungu zedolo zivela xa usenza imiphunga.

Iimbaleki zibuhlungu emilenzeni ngosuku emva koqeqesho. Fumana ukuba yintoni i-DOMS kwaye kutheni ibuhlungu emva kweeyure ze-72.

Ukubaleka kuzuze idumela lokuba ngumdlalo obangela ukulimala kwamadolo. Fumana ukuba yinyani ngokwenene kwaye ngawaphi amaqhinga angcono okuphepha ukuzenzakalisa kweli lungu.

I-Goosefoot tendinitis kukwenzakala okubuhlungu. Fumanisa ezona mithambo zilungileyo kunye nokuzolula ukuphucula iintlungu.

Idolo lelinye lawona malungu abalulekileyo emzimbeni wethu. Ukuyigcina yomelele akuyimfuneko kuphela kwiimbaleki, kodwa kubalulekile nakubantu abatyebileyo okanye abatyebileyo. Fumana imithambo eya kukunceda ukomeleze.

I-anterior cruciate ligament tear yintlungu yexesha elide. Sikunika iingcebiso zokuhlangabezana nokuchacha ngokufanelekileyo kwaye ubuyele kuqeqesho ukwimo yomzimba engcono.

I-squats ngumsebenzi osisiseko kuyo nayiphi na inkqubo yoqeqesho. Isikhundla se-squatting yenye yeentshukumo zendalo zomntu, nangona kukho abantu abacinga ukuba ineentsingiselo ezimbi. Uphononongo lujonge ukuba i-squats ichaphazela kakubi amadolo.

Iimbaleki ezininzi zinengxaki yokuba nolwelo emadolweni. Siyakuxelela ukuba yintoni le nkunkuma, kutheni i-joint idumba kunye nendlela yokuyinyanga.

I-Windshield wiper syndrome ikwabizwa ngokuba yi-IT band syndrome. Siyakuxelela ukuba kutheni ibonakala kwiimbaleki zomgama omde kunye nabakhweli beebhayisikile, yintoni oonobangela bayo, kwaye inganyangeka njani.

Ukomeleza imisipha yamadolo kubalulekile ukuphepha ukulimala kunye nezifo. Kukho imiba emi-3 ekufuneka uyithathele ingqalelo ukunciphisa umngcipheko wokuba babandezeleke ngakumbi kunokuba bekufanele.

Fumana ukuba kutheni i-crunch ibonakala emadolweni xa uhamba. Ukucofa emadolweni kuqhelekile kubantu abahleli phantsi kunye nabadlali.

Xa abadlali bebhola bethatha umhlala phantsi kumsebenzi wabo wobugcisa, bahlala benokwenzakala nangona bengekho ebaleni. Siyakuxelela ukuba yeyiphi eyona nto ixhaphakileyo kunye nendlela abafanele banakekele ngayo ukunciphisa umngcipheko wokulimala.

Iimbaleki ziqhelene nokuqaqanjelwa ngamadolo ngasemva. Siyakuxelela ukuba yintoni oonobangela bokwenzakala.

Ngaba i-tibia yakho ibuhlungu xa udlala imidlalo, uhamba okanye ukhuphuka izitebhisi? Usenokuba uphethwe ziintambo ze-shin. Siyakuxelela ukuba yintoni na, kutheni ivela kwaye ungayinyanga njani. Sijongene nokwenzakala okuqhelekileyo phakathi kweembaleki okanye iimbaleki.

I-Knee tendinitis okanye i-bursitis eyaziwa ngokuba yi "goose foot". Siyakuxelela ukuba yintoni na, kutheni ibonakala kunye nendlela yokuphatha ngayo.

Xa uqhuba, impembelelo kunye nomhlaba iyonke. Ngoko ke, kufuneka sizilumkele ukwenzakala edolweni. Sikunika iingcebiso ezintlanu eziphambili.