Thola ukuthi yiziphi izivivinyo okufanele uzigweme nge-chondromalacia patella nezinye izindlela ezingcono kakhulu zokunakekela amadolo akho.
Funda ukuthi yiziphi izivivinyo okufanele uzigweme uma une-meniscus edabukile nokuthi yiziphi ongayenza ngokuphepha. Thola ukwaziswa manje!
Thola iqiniso ngemuva kwama-squats ajulile kanye nomthelela wawo empilweni yamadolo. Funda ukuthi uzenza kanjani ngokuphepha.
Thola ukuthi ukugijima kuyawuqeda yini uqwanga lwamadolo nokuthi lo msebenzi ungazuzisa kanjani impilo yakho ehlangene.
Funda ukuthi umjikelezo wokuya esikhathini ukuthonya kanjani ukulimala kwamadolo kubasubathi besifazane nokuthi bangakuvimbela kanjani.
Zitholele ezemidlalo nezivivinyo ezihamba phambili zokudambisa izinhlungu zamadolo futhi uhlale usebenza. Isikhathi sokuhamba ngaphandle kobuhlungu!
Thola ukuthi yini okufanele uyenze uma kwenzeka ukulimala kwe-meniscus: izimpawu, ukwelashwa kanye nokuvuselelwa okusebenzayo ukuze ululame idolo lakho.
Uyafuna ukwazi ukuthi ukuhamba kuhle yini ebuhlungu bedolo? Ngena lapha ngoba sikuchazela konke odinga ukukwazi.
Sikutshela isisombululo esiqondile sebhendi ye-aliotibial noma idolo lomgijimi ukuze uqhubeke nomdlalo wakho owuthandayo.
I-Patellar tendonitis ukulimala kwamadolo okuvamile. Thola izimbangela, izimpawu kanye namakhambi angcono kakhulu okuthuthukisa ubuhlungu.
Thola ukuthi yini i-Baker's Cyst. Sihlaziya izimbangela, izimpawu kanye nokuthi i-popliteal cyst itholakala kanjani. Yazi futhi nokwelashwa kwakho.
Thola ukuthi kungani kunzima kangaka ukugibela izitebhisi. Funda ngezimbangela zobuhlungu obuhlangene lapho ukhuphuka izinyathelo nokuthi ungazigwema kanjani.
Uma unezinhlungu zamadolo ngemva kokugijima, thola ukuthi kungani futhi yiziphi izimbangela ezivame kakhulu. Sikutshela mayelana nokwelashwa kanye nendlela yokugwema ubuhlungu bamadolo.
Ukuhlala uphambanise imilenze kubangela ubuhlungu nokuqina emadolweni. Thola ukuthi kungani i-meniscus ibuhlungu ngemva kokuchitha isikhathi eside kulesi sikhundla.
Thola ukuthi yiziphi izinsimbi ze-shin. Sikutshela izimbangela, ukwelashwa kanye nendlela yokuvimbela ukubonakala kwayo ngokuzivocavoca okungcono kakhulu.
Thola ukuthi kungani unezinhlungu edolweni. Sikutshela izimbangela, izimpawu kanye nokwelashwa okungenzeka. Thuthukisa ubuhlungu bakho ngalawa macebiso.
Funda umehluko omkhulu okhona phakathi kwama-ligaments nama-tendon. Yiziphi lezi zindwangu? Ingabe i-tendon ne-ligament ihlukana?
Amadolo angelinye lamalunga athola umthelela omkhulu lapho sizilolongela ukuvivinya umzimba. Thola ukuthi kuphephile yini ukuqeqesha ngobuhlungu, noma uma kufanele sinciphise umsebenzi womzimba kwezinye izimo.
Abasubathi abaningi bakholelwa ukuthi amadolo awakwazi ukudlula ebholeni lonyawo lapho be-squat. Thola ukuthi le thiyori iyiqiniso yini.
Thola ukuzivocavoca okungcono kakhulu kokuthuthukisa ukuhamba kwamalunga ayinhloko: amadolo namahlombe. Funda ukuthi ungakugwema kanjani ukulimala futhi uqinise imisipha yakho ngokunyakaza kwansuku zonke. Faka lezi zivivinyo ezinhlelweni zakho zokuqeqesha.
Abaningi abaphakamisayo bafaka amadolo abo lapho be-squat. Thola ukuthi ukubukeka kwe-knee valgus kuyingozi nokuthi yini esingayenza ukuze sigweme le nqubo yokuphakamisa isisindo.
Abasubathi abaningi basetshenziselwa ukuqeqesha nsuku zonke ngobuhlungu bemisipha, kungakhathaliseki ukuthi lokhu kungaholela ekulimaleni okukhulu. Thola ukuthi ungahlukanisa kanjani lobu buhlungu nokulimala okungenzeka kwezemidlalo.
Thola ukuthi kungani abagibeli bamabhayisikili bezwa ubuhlungu bedolo lapho behamba ngebhayisikili. Sihlaziya umsuka kanye nokwelashwa okungenzeka.
I-osteoarthritis yisifo esithinta inani elikhulu labantu, ikakhulukazi asebekhulile. Ucwaningo lwakamuva luqinisekisa ukuthi uketshezi lwe-synovial lungadlala indima enkulu ebuhlungu obubangelwa yilesi sifo. Zitholele yonke imininingwane evela kulolu phenyo.
Idolo lingelinye lamalunga abaluleke kakhulu emzimbeni wethu. Ukuqeqeshwa okungalungile kungabangela ubuhlungu noma ukulimala. Zitholele izivivinyo ezingcono kakhulu zamadolo ukuze ugweme ubuhlungu noma uthande ukuvuselelwa kokulimala.
Ama-Strides kuwukuzivocavoca okunconywayo ukuze usebenze umzimba ophansi. Thola ukuthi kungani ubuhlungu bedolo buvela lapho wenza amaphaphu.
Abasubathi bazwa ubuhlungu emilenzeni ngosuku olulandelayo ngemva kokuqeqeshwa. Thola ukuthi iyini i-DOMS nokuthi kungani ibuhlungu ngemva kwamahora angu-72.
Ukugijima sekuzakhele udumo ngokuba wumdlalo odala ukulimala kwamadolo. Thola ukuthi kuyiqiniso ngempela yini nokuthi yimaphi amaqhinga angcono kakhulu okugwema ukuzilimaza kuleli lungu.
I-Goosefoot tendinitis ukulimala okubuhlungu. Thola ukuvivinya umzimba okungcono kakhulu kanye nokwelula ukuze uthuthukise izinhlungu.
Idolo lingelinye lamalunga abaluleke kakhulu emzimbeni wethu. Ukuyigcina iqinile akudingekile kuphela kubasubathi, kodwa kubalulekile nakubantu abakhuluphele noma abakhuluphele. Zitholele izivivinyo ezizokusiza ukuthi uziqinise.
Ukudabuka kwe-anterior cruciate ligament ukulimala kwesikhathi eside. Sikunikeza amathiphu okubhekana nokululama ngendlela efanele futhi ubuyele ekuqeqesheni usesimweni esingcono somzimba.
Ama-squats awukuzivocavoca okuyisisekelo kunoma iyiphi inqubo yokuqeqesha. I-squatting position ingenye yezindlela zemvelo zokunyakaza komuntu, nakuba kukhona abantu abacabanga ukuthi kunezincazelo ezimbi. Ucwaningo lubheka ukuthi ama-squats awathinti kabi yini amadolo.
Abasubathi abaningi bahlushwa ukuba noketshezi edolweni. Sikutshela ukuthi luyini lolu ketshezi, kungani ilunga livuvukala nokuthi liphathwa kanjani.
I-Windshield wiper syndrome yaziwa nangokuthi i-IT band syndrome. Siyakutshela ukuthi kungani ivela kubagijimi bamabanga amade nakubagibeli bamabhayisikili, yiziphi izimbangela zayo, nokuthi ingelapheka kanjani.
Ukuqinisa imisipha yamadolo kubalulekile ukugwema ukulimala nokugula. Kunezici ezi-3 okufanele uzicabangele ukuze unciphise ingozi yokuthi bahlupheke kakhulu kunalokho okufanele.
Thola ukuthi kungani i-crunch ibonakala emadolweni lapho uhamba. Ukuchofoza emadolweni kuvamile kubantu abahlezi kanye nabasubathi.
Uma abadlali bebhola bethatha umhlalaphansi emisebenzini yabo yobungcweti, bavame ukulimala noma bengekho enkundleni. Siyakutshela ukuthi yikuphi okuvame kakhulu nokuthi kufanele banakekelwe kanjani ukuze kuncishiswe ingozi yokulimala.
Abagijimi bajwayele ukuba nobuhlungu bamadolo emuva. Siyakutshela ukuthi zingaba yini izimbangela zalokhu kulimala.
Ingabe i-tibia yakho ibuhlungu lapho udlala imidlalo, uhamba noma ukhuphuka izitebhisi? Kungenzeka ukuthi uphethwe ama-shin splints. Sikutshela ukuthi iyini, kungani ivela nokuthi ungayelapha kanjani. Sibhekene nokulimala okuvamile kubagijimi noma abagijimi.
I-Knee tendinitis noma i-bursitis idume ngokuthi "unyawo lwehansi". Sikutshela ukuthi iyini, kungani ivela nokuthi ungayiphatha kanjani.
Uma ugijima, umthelela nomhlabathi usuphelele. Ngakho-ke, kufanele sizinakekele ukuze sigweme ukulimala emadolweni. Sikunikeza amathiphu amahlanu abalulekile.
