Chiropractor Herniates Lumbar Disc Durring Crossfit
Dr. Alex Jimenez anopa nyaya yekukunda. Nzvimbo isingabviri kunodzivirira nyaya yake, Dr. Hosmer, hama Chiropractor inokurukura mharidzo yega yevaya vanodzivisa kubva kuCrossfit. Nyaya yacho inobata pamba muEl Paso yedu pachedu nokuti isu iye zvino tine zvidiki zvechiremba, Chiremba wePhysical Therapist, Orthopedist uye vakaroorana heath vadzidzisi vanoita Crossfit.
Chiropractor Herniates Lumbar Disc Pakuita CrossFit
Musoro uripo. Ini ndiri Chiropractor, uye svondo rapfuura ndakanyora L5-S1 disc yangu panguva yeCrossFit Workout. Ndine chokwadi chekuti vanhu vakati wandei kunze uko vachafara mune ino data data, zvichipihwa kuti musana uye biomechanics nyanzvi yaisagona kudzivirira kukuvadza musana wavo vachiita CrossFit. Zvisinei, chinangwa changu mukunyora chinyorwa ichi ndechekujekesa pane zvandakawana maererano neCrossFit kuchengetedza uye kubudirira. Iniwo ndinoda kugovera ruzivo rwangu rwekupora kubva kune herniated lumbar disc, saka ndinovimba, vamwe vanogona kutora pane yangu ruzivo kuti ndivabatsire kuburikidza nekukuvara uku kwakaoma.
MRI yemuzongoza wangu L5-S1 herniation nekumanikidza kweL5 uye S1 nerve midzi
Chikamu 1: CrossFit Safety
Kutanga kubva, ngatitorei iyo CrossFit iri Dangerous nhaurirano pamusoro nayo. Ndakanga ndichidziya kumberi squats apo kukuvara kwakaitika. Isu tinogara tichiita maminetsi gumi kana kupfuura ekufamba-famba sekudziya-kwedu, tozoita mamwe mafambiro chaiwo tisati tatanga. Muchiitiko ichi, ndakanga ndapedza yangu yemazuva ese yekudziya-up pasina kurwadziwa kwemusana kana kusimba. Ndakaita gumi kana zvakadaro reps nebhari chete (10 pounds), uye gumi reps ne 45-pound ndiro kune rumwe rutivi (25 pounds), uye kusvika kumagumo echipiri chechipiri, ndakanzwa musana wangu wepasi uchisimbiswa. Ndakanga ndiine zvakajairika kumashure nyaya kare, zvimwe pane izvo gare gare, uye izvi zvaingonzwa sekunge nyoro kusimba pamusoro pemusana pabhanhire. Saka ndakatora miniti kuita imwe SI yakabatana uye Lumbar kufamba pane furo roller uye ndakanzwa zvakanaka, saka ndakaenderera mberi nekurovedza muviri. Isu takanga tichishanda kusvika ku95 seti ye5 kumberi squats, nekufambira mberi kunoenderana nezana re 5 repetition max. Rep 1 yeinotevera seti (1 mapaundi) yaityisa, uye ndaiziva kuti ndaifanira kumisa maekisesaizi ipapo ipapo. Ndakapedza nguva yangu yese ndiri kugym zuva iroro ndichiita zvekutambanudza, kupupa furo, uye basa rekufambisa kune yangu yakaderera musana. Zviratidzo zvangu zvakawedzera mumaawa anotevera 135-24, uye pakupedzisira ndakaonekwa kuburikidza neMRI ine L48-S5 disc herniation, nekudzvinyirira kwezvose L1 uye S5 nerve midzi.
Zvingave zviri nyore kugumisa, saka, kuti ini herniated disc yangu nekuda kweCrossFit. Zvisinei, verenga zvinyorwa zvinokurukura etiology yeLumbar Disc Herniations. Iwe uchaona kuti ruzhinji rwunobva kumakore mazhinji ekuchinja kwekuchinja uye kupera simba kwe disc, zvichizoguma neacute herniation iyo inowanzokonzereswa nekufamba kusingaite. Izvi zvinopindiranawo nenyaya yangu, sezvo ndanga ndiine marwadzo akaderera kumashure kweanosvika makore gumi nemashanu. Ndinofunga kuti paiva nezvikonzero zvakawanda zveizvi, kusanganisira makore makumi maviri nemaviri ndiri kuchikoro, makore gumi nematatu emujaho webhasikoro, kusanganisira chikamu changu chakanaka chekubondera, uye kusimba kwehudyu uye kufamba zvishoma kunofambidzana nazvo. Ndinovenga kuzvibvuma, asi kutendeuka 15 gore rinotevera zvichida kune chimwe chinhu chekuita nazvo, kana pasina chimwe chinhu kunze kwekudonha smack pakati pezera rinonyanya kuitika re lumbar disc herniations.
Pamberi peCrossFit, ndaive nezvikamu zvakati wandei zvemusana wangu wakaderera 'uchibuda, zvese zvichikonzerwa nekuita Kettlebell kubvuta. Pasina kupinda mune zvakawanda zvakadzama pane izvozvo, ndaizofanotaura ndiine 2-3 mazuva anorwadza, uye ipapo ndaizova akanaka zvakare. Zvaiita senge zvine chekuita nekushaikwa kwekugona kudzikamisa lumbar musana wangu, pamwe kubva kune postural / kusimba zvinhu zvakataurwa pamusoro apa. Saka ndaifanira kutora nguva kubva pakudzidziswa kwesimba, izvo zvakazondiunza kuCrossFit. Ndakafunga kuti kuedza chimwe chinhu chakasiyana kungabatsira.
Uye chimwe chezvinhu zvakanga zvakasiyana pamusoro peCrossFit kwandiri ndechokuti ndaiziva kupinda mairi kuti ndaiva nemiganhu yakakura yekufamba, uye ndaizofanira kugadzirisa izvo kuti zvienderere mberi. Ndakatanga kuita nezve 60 maminetsi e-self-myofascial kusunungurwa, kutambanudza, uye kufamba kwebasa zuva rega rega, hongu, uye ndakanga ndiine zero kurwadziwa shure kwemakore anenge 1.5, kana chero bedzi ndanga ndichiita CrossFit. Mugotsi wangu wainzwa kushamisa. Kunyangwe ndakarwadziwa munzvimbo dzakawanda, handina kumbobvira ndanzwa kurwadziwa kwemusana kubva kuWODs.
Saka apo musana wangu wakavharirwa pandiri panguva yekurovedza muviri nguva pfupi yapfuura, ndakashamiswa. Zvaingonzwawo sekurwadziwa kwemusana kwandaive ndamboita, saka handina kunyanya kunetseka panguva iyoyo. Ndiri kufungidzira panguva ino, asi ndinofunga kuti kurwadziwa kwemusana kwandanga ndichinzwa makore ese iwayo kungangove dhisiki rangu reL5-S1 rakabvaruka, uye rakazoregedza panguva iya yekudziya kwekumberi. Uye pandakava nezviratidzo zvakanyanya (marwadzo kumashure kwehudyu uye pasi pegumbo kusvika kutsoka yangu) zuva rakatevera, ndakaona kuti yaingove yakanyanya kurwadza yekurwadziwa kwandanga ndichiita kwemakore gumi (kunyangwe kashoma munguva yakapfuura. 1.5 makore), zvichinditungamira kugumisa kuti ndaive nekuenderera mberi kwetsinga yekumanikidza kubva painobvira lumbar disc bulge kwenguva yakati rebei. Pakutanga ndaifungidzira kuti aingova mahudyu akasimba uye kubatwa kweparipheral kwetsinga yetsinga kubva pagore rese rakagara nekuchovha bhasikoro.
Ko dhisiki rangu ringadai rakapera here dai ndakanga ndisiri kuita CrossFit? Ini handife ndakaziva zvechokwadi, asi ndaizofungidzira kuti ingadai yakapa nhoroondo yangu yezviratidzo. Ndinoziva kuti pasina CrossFit, ndingadai ndisina kuita basa rose rekufambisa kana kuwana zvinhu mujimu yandisina kumbofunga kuti ndichakwanisa kuita.
SeChiropractor nekusimbisa pamitambo, ndinobata nhamba yakanaka yekukuvara kwemitambo. Vamwe vacho vanobva kuCrossFit, asi isu tinogara tichiwana vanomhanya, gorofu, yogis, basketball vatambi, lacrosse vatambi, unozvipa zita. Kune njodzi mumitambo yese, uye chokwadi, mamwe ane ngozi kupfuura mamwe anokanganisa kukuvara kwehuropi kubva kuBhora chero ani. Zvakadaro, pakupedzisira zviri kumunhu wega wega kuongorora njodzi / mubairo weyero uye kusarudza kuti chii chakanakira ivo. Pakati pekukuvara kwemitambo kwatinobata kubva kuCrossFit, ruzhinji rwakakuvara kwakaitika kare kutanga CrossFit asi vakatsamwiswa zvakare nekuda kwekuoma kwekudzidzira. Ini ndaizoisa mutsara wangu lumbar disc herniation muchikamu ichi. Musana wangu wakanga watova mumatambudziko pandakatanga CrossFit, uye zvakaitika kuti ndirege kuenda panguva yeWOD. Zvinogona kunge zvakangoitika nyore nyore pakutora mumwe wevana vangu, kutakura girosari, kana chero chimwe chiitiko chisinganyanyi kuenderana nekutanga kwe lumbar disc herniations muhuwandu hwevanhu.
Kuderedza dambudziko mumitambo uye kudzidzisa ibhuku rakaoma, asi nokuda kwezvinangwa zvechikamu ichi ndingati zvinhu zvinokosha zvevanhu vazhinji zvinosanganisira:
- Hutano hwese musculoskeletal, uye kunyanya hapana hukama husina kusimba
- Kuremekedza zvikwereti zvako
- Kudzidzisa kwakanaka uye kutarisira
- Ramba uchisimbisa pamagetsi, nekuvandudza kufamba uye kushanda munzvimbo dzako dzisingakwanisi
Saka kupfupisa maonero angu pamusoro pekuchengetedzwa kweCrossFit, ndinofunga kuti inogona kuitwa zvakachengeteka, uye inogonawo kuitwa zvisina kuchengeteka. Zviri kumunhu kuremekedza miganhu yavo uye kufambira mberi zvishoma nezvishoma. Mudzidzisi anobatsira kuti varambe vakachengeteka munzira.
Chikamu 2: Zvokuita nezveHerniated Lumbar Disc
Nekukuvadzwa kupi zvako, danho rekutanga kuwana rubatsiro mukuona kuti chii chaizvo chiri kuitika, uye kuti kukuvara kwacho kwakakura sei. Ndakanga ndine 99% chokwadi chokuti ndakanga ndaita lumbar disc, kunyanya nekuda kwekuoma kwemarwadzo mumusana wangu, asiwo nekuda kwemarwadzo echokwadi echokwadi kusvika kutsoka dzangu. Asi ini ndichiri kutsvaga kusimbiswa kuburikidza neMRI, uye chidzidzo changu chekufungidzira chakaratidza L5-S1 disc herniation, iyo yakamanikidza yangu R S1 nerve midzi uye kuisa imwe dzvinyiriro paL5 nerve root.
Neruzivo irworwo, ndakatanga kupora. Ndakabata huwandu hweLumbar Disc Herniations mukiriniki yangu yeChiropractic, uye saka ndakaita zvose zvandaigona kuti ndiporese nokukurumidza. Pane zvinhu zvishoma zvaunoda kumisa nekukurumidza sezvinobvira:
Pane zvinzvimbo here zvinobvisa marwadzo ako? Kugara nepedhi hombe kumashure kwangu kwakandizorodza zvikuru. Kune ruzhinji rwevanorwara nedhisiki, kumira kunowanzova kwakanakisisa ivo.
Pane nzvimbo ipi zvayo yaunoda kudzivisa? Kwandiri, kumira kwaive kwakaipa, uye mberi kuruka kwaive kwakanyanya.
Kurapa-kuchenjera, ndaive nezvose zvinowanikwa kwandiri. Chinhu chakapa ruzivo rwakakurumidza uye rwechigarire raiva ruvara-kukanganisa kurapwa. Isu takashandisawo kinesiology tape. Kunyange zvazvo mabhuku anotsanangura kuti Chiropractic Adjustments inogona kubatsira Lumbar Disc Herniations, kuongorora kwedu hakuna kuzarura chero zvikamu zvisingafambi zvakanaka munharaunda iyoyo, saka hatina kuita chero kugadziriswa.
Pamusoro pezvo, ndakaita zvinhu zvakawanda ndega zvinosanganisira kushandisa Low-Level Laser kakawanda pazuva, kushandisa natural anti-inflammatories (Wobenzym PS uye Hammer Nutrition Tissue Rejuvenator), uye kutambanudza uye kufamba basa.
Ndakaona zororo rakakura mumazuva akati wandei akatevera uye ndainzwa fungidziro yekuti 50% iri nani mumazuva angangoita 5. Zvisinei, ndakasarudza kuedza jekiseni repidural steroid kubatsira kubvisa marwadzo uye kuunganidza imwe nzvimbo yedata kuti ndishandise nevarwere vangu mune ramangwana. Ndinowana ruzivo rwangu rwepamusoro rwekurapa kwekukuvara kuburikidza nekushanda kuburikidza nekukuvara kwangu. Jekiseni racho rakanga risingarwadzi, uye ndakange ndave nekugadzirisa kwakazara kwemarwadzo ese mumaawa angangoita makumi maviri nemana. Ndichiri kuda kudzivirira zvese hunde / lumbar kuchinjika uye R hip kuchinjika nemabvi akatwasuka, sezvo ese ari maviri achiri kuburitsa marwadzo akanyanya muzasi mangu. Asi chero ndikanzvenga zvinhu zviviri izvozvo, ndiri kunzwa zvakanaka.
Chikamu 3: Mavhiki Matatu Kubva Kukuvara
Pave nemavhiki matatu kubva pandakakuvara, uye handina zviratidzo; chero ini ndisingaite senge kusimudza gumbo rakatwasuka (SLR), kufamba uku kunokonzeresa kurwadza kwakadzika kwemusana sezvo midzi yetsinga inosvinwa ne disc material. Zvikasadaro, ndiri kushanda zvine musoro, uye kuchinjika kumberi hakucharwadzi. Ndakatangazve kudzidzira kuCrossFit gym anenge mavhiki 1.5 apfuura. Zvakadaro, ndinodzivirira kusimudza chero chinhu chinorema, uye ndiri kuisa nguva yakawanda mukuvandudza hunde yangu kudzikamisa kuchinjika nese squatting mafambiro. Ndicharamba ndichiita CrossFit?
Chikamu 4: Mavhiki masere kunze kwekukuvara
Ndinofara kutaura kuti kudzika kumashure kunenge kusiri nyaya kunze kwekunge ndiri kuedza kuita kick bhora nepandinogona napo ndichirairidza timu yenhabvu yemwanakomana wangu. Zvikasadaro, ndanga ndichishanda zvishoma nezvishoma muhuremu hwangu uye ndinogona kuita zvekufa pa205 mapaundi mangwanani ano pasina dambudziko. Ndichiri kunyatsoteerera maitiro angu, asi ndinonzwa zuva rakanaka nhasi. Ndinonzwa kunge ndaita rombo rakanaka. Ndinoziva kuti vanhu vazhinji vanotambura kwenguva yakareba ne disc herniation. Ndinotenda kune vese vakatobatsira uye vakandibatsira kuti ndirambe ndichikurudzirwa.
