I-Pubalgia, eyaziwa ngokuthi i-pubic osteopathy, iphakathi kokulimala okuvame kakhulu phakathi kwabagijimi, ikakhulukazi labo abasanda kuhlanganyela kwezemidlalo, nakuba ngisho nabasubathi be-elite bangabhekana nakho. Isifunda se-pubic sitholakala phakathi kwesisu namathanga emilenze yomibili, esebenza njengemvelaphi yemisipha emihlanu eyaziwa ngokuthi ama-adductors (i-pectineus, i-gracilis, i-adductor magnus, i-adductor longus kanye ne-adductor brevis), enesibopho sokuvumela imilenze ukuba yenze imisebenzi yabo. imisebenzi kuhlu lokunyakaza.
Kulesi sihloko sizokutshela ukuthi yiziphi izivivinyo best for pubalgia kanye nalabo abasiza ukunciphisa ubuhlungu.
Yiziphi izici eziholela ku-pubalgia?
Ama-adductors adlala indima enkulu ekugcineni ibhalansi yomzimba, yingakho ibalulekile ekusebenzeni. Basiza ekuguquguqukeni kwe-hip, okwenzeka lapho umlenze uhamba phambili kanye ne-quadriceps ne-psoas, futhi unomthelela ekwandiseni i-hip, okwenzeka lapho umlenze uhlehla emuva kanye ne-gluteus ne-tendon ye-hamstring.
Uma usemncane futhi wenza imisebenzi yezemidlalo njalo, kungenzeka ukuthi usuvele uzwe ubuhlungu esifundeni se-pubic, esivame kakhulu, ikakhulukazi uma izindlela ezifanele zokufudumala ngaphambi kokugijima zinganakwa. Nokho, Lesi akusona isizathu kuphela se-pubalgia. Kungase futhi kuvele ngenxa yokuqina kwemisipha okubangelwa ukuzikhandla okukhulu okuhlobene nokunyakaza okuphindaphindayo nokushubile okuhlotshaniswa nemidlalo esezingeni eliphezulu njengokugijima. Lesi simo singabangela ubuthakathaka bemisipha kuleyo ndawo yemisipha. Ukwengeza, ukungelula ngemva kokuzivocavoca ngakunye kungaba nomthelela enkingeni, njengoba kungase kube nokudebesela ukuqinisa umzimba wakho ophansi noma imisipha ewumgogodla.
Yiziphi izimpawu ze-pubalgia?
Isibonakaliso esiyinhloko se-pubalgia ukungahambi kahle okuphuma esifundeni se-pubic kuya kuma-adductors, imisipha yesisu kanye nemigqa ye-inguinal, nakuba ingabonakalisa futhi ngaphansi kwesisu. Ngokuhamba kwesikhathi, lezi zinzwa zizoba namandla kangangokuthi ungakwazi ukuzizwa ngisho nangezikhathi zokuphumula. Ubuhlungu bungase buqine kangangokuthi buvimbela ikhono lakho lokuqeqesha ngokuphumelelayo. Ungase ungakutholi ngenkathi usebenza, kodwa uzokuzwa kamuva, noma okuphambene kungase kube iqiniso. Kutuswa ukubhekana ne-pubalgia ngokushesha.
Ukutholwa ngesikhathi kanye nokuxilongwa okunembile kubalulekile ukuze ululame ngokushesha ku-pubalgia. Ukulibazisa ukwelashwa nokuthembela kuphela ekuphumuleni nasekuqedeni ubuhlungu kungandisa inkinga futhi kubangele imiphumela emibi. Ngakho-ke, kuyatuseka ukufuna usizo lwezokwelapha ngokushesha, njengoba ukulandela imiyalo kadokotela ngokuvamile kuyindlela evamile yokwelapha ukulimala. Lokhu kuvame ukuhlanganisa ukuphuza ama-anti-inflammatories ukuze kudambise izinhlungu nokuvuvukala, ukuvakashela umelaphi womzimba, ukwelula ukuze uvimbele ukugula okungapheli, ukuphumula kancane, nokusebenzisa amakhaza ukuze kusize ekunciphiseni kokubili ubuhlungu nokuvuvukala.
Ngamanye amazwi, abantu abathola i-pubalgia basengakwazi ukudlala imidlalo, inqobo nje uma bekhetha imisebenzi engabeki ubunzima obuningi endaweni ethintekile. Imisebenzi efana nokuhamba ngebhayisikili, ukubhukuda, noma ukusebenzisa i-elliptical izinketho ezinhle zokululama ekulimaleni ngenkathi usasebenza. Kodwa-ke, njengoba ukulimala ngakunye kuyahlukahluka, uma uzwa ubuhlungu ngesikhathi sanoma iyiphi yale misebenzi, khetha leyo ebeka ingcindezi encane kuleyo ndawo. Ukwengeza, kubalulekile ukuhlanganisa ukuguquguquka, amandla kanye nohlelo lokuzinzisa lwemisipha ye-pubic esiyichaza ngezansi.
Kungenzeka yini ukuvimbela i-pubalgia?
Impendulo ithi yebo. Ukuze ugweme i-pubalgia, kubalulekile ukuthi ungeqi izikhathi zokuqeqesha amandla emilenze, njengoba zisiza iphimbo futhi ziqinise imisipha, ezingakusiza futhi ukuvimbela okunye ukulimala. Ukwengeza, gxila kuleso sifunda esithile usebenzisa izivivinyo ze-isometric, njengoba kubalulekile ukuqinisa wonke umgogodla ukuvimbela ubuthakathaka odongeni lwesisu. Ukwenza imikhuba efana ne-yoga noma i-Pilates nakho kungasebenza njengendlela ephumelelayo yokugwema lokhu kulimala.
Kunjalo, Kubalulekile ukufudumala kahle ngaphambi kokugijima, njengoba lokhu kuzosiza ukulungisa imisipha ukuthi ibhekane nekhilomitha ngalinye ngokunethezeka. Ngaphezu kwalokho, kubalulekile ukulawula umsebenzi wakho futhi uhloniphe izinsuku zakho zokuphumula. Okokugcina, khumbula ukwelula ngokungaguquki futhi ngokwanele ngemva kokuzivocavoca ngakunye ukuze ugweme ukuzwa i-pubalgia, engakhinyabeza ikhono lakho lokugijima amasonto ambalwa.
Ukuzivocavoca kwe-pubalgia
Ama-quadriceps anwebeka nge-roller eyigwebu
Ukusebenzisa i-foam roller iyithuluzi elihle lokuthulisa ama-adductors, ukwenza lula ukunyakaza kwemisipha, ngaleyo ndlela kuthuthukise ukuguquguquka okuphelele. Beka i-foam roller ngokumelene nethanga lakho elingaphakathi bese uyislayida ngobumnene uye phambili naphambili, usebenzisa izindololwane zakho namadolo. Imizuzwana engu-30, zungeza ukusuka edolweni uye endaweni ye-groin. Qedela amasethi amathathu ohlangothini ngalunye.
Ukuguqa KweHip Flexor
Isizathu salokhu kuvivinya umzimba ukuthi ngokujikeleza i-trunk, ehlanganisa isifuba, isisu nangemuva, ilula i-hip flexor kanye nemisipha yesifunda se-pubic, ikhulula ubuhlungu. Ukuze wenze lo msebenzi, qala umile ngedolo elilodwa lihlezi phansi bese omunye umlenze ubekwe phambi kwakho, unyawo lwakho lubekwe phansi. Umgomo uwukwelula i-hip flexor yomlenze ngemuva kanye nemisipha yendawo ye-pubic.
Phendula i-torso yakho ohlangothini lomlenze wakho wangaphambili. Ukuze uthuthukise ukunwebeka kwe-hip flexors kanye nemisipha ye-pubic, yenza kusebenze i-glute yomlenze wangemuva. Uma ungakuzwa ukunwebeka, ncika kancane phambili. Bamba lesi sikhundla imizuzwana engu-15, bese uphumula imizuzwana engu-60. Phinda umsebenzi izikhathi ezine kuya kweziyisithupha ohlangothini ngalunye.
Ukuzivocavoca ukuzelula ama-glutes, ama-hamstrings kanye nesisu
Qala ngokuma izinyawo zakho ndawonye. Hamba uye ohlangothini ngonyawo lwakho lwesokudla bese wehlisa kancane kancane ungene ephashini. Qiniseka ukuthi izinzwane zazo zombili izinyawo zibheke phambili. Buyela endaweni yokuqala. Yenza ukuphindaphinda okungu-6 kuya kwezingu-10, bese ushintshela komunye umlenze ukuze uphinde umsebenzi. Khomba amasethi amabili noma amathathu, ukuphumula amasekhondi angama-30 kuye kwangama-60 phakathi kwesethi ngayinye.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nezinhlobo ezahlukene zokuzivocavoca kwe-pubalgia.