Zvakanakira Foam Rolling Kuderedza Trigger Point Pain

by Dr Alex Jimenez | Chiropractic, chisingaperi Pain, Mamiriro Ekutongwa, utano, Kufamba & Kuchinja, Physical Rehabilitation, Mitambo Injodzi, Mishonga, Viscerosomatic Reflex, Wellness

ziviso

Paunenge uchisimbisa muviri, zvakakosha zvikuru kudziyisa boka rega rega remhasuru kuti dzivirira kukuvara kubva pakuitika paunenge uchishanda. Stretching maoko, makumbo, uye musana zvinogona kusunungura mhasuru dzakaomarara uye kuwedzera kuyerera kweropa kubvumira imwe neimwe tsandanyama faibha kudziya uye kubvumira simba guru kana seti imwe neimwe inoitwa. Imwe yedzakanakisa nzira dzekudzikisa mhasuru kuneta kana kuomarara usati washanda kunze ndeye kupupa boka rega rega retsandanyama kweinenge 1-2 maminetsi max kupa zvakakwana kushanda. Foam rolling inobvumira mhasuru kudziya isati yawanda kurovedza muviri. Zvakadaro, inogona zvakare kupa akawanda mabhenefiti kana akasanganiswa nemamwe marapirwo ekudzikisa marwadzo-senge zviratidzo senge trigger point kurwadziwa kubva pakukonzera kumwe kukuvara kubva pakuitikazve mumuviri. Chinyorwa chanhasi chinotarisa pamabhenefiti ekukunguruka kwefuro, kuti inoderedza sei marwadzo ekutanga, uye kuti inosanganiswa sei nechiropractic kuchengetedza kuwana hutano hwakanyanya uye hutano. Isu tinotumira varwere kune vanopa vane certified vanosanganisira maitiro uye marapirwo kune vanhu vanobata ne trigger point pain inobata nzvimbo dzakasiyana dzemuviri. Nekutsvaga panobva mapoinzi ezvinokonzeresa, nyanzvi zhinji dzemarwadzo dzinoshandisa chirongwa chekurapa kuderedza mhedzisiro inokonzeresa mapoinzi pamuviri apa vachipa zano maturusi akasiyana, sekushandisa foam roller kuderedza marwadzo mune mamwe mapoka emhasuru. Tinokurudzira uye tinokoshesa murwere wega wega nekuvaendesa kune vanobatana navo varapi zvichienderana nekuongororwa kwavo kana zvakakodzera. Isu tinonzwisisa kuti dzidzo inzira inotyisa kana tichibvunza vatinopa mibvunzo yakaoma pakukumbira nekunzwisisa kwemurwere. Dr. Jimenez, DC, anongoshandisa ruzivo urwu sebasa rekudzidzisa. Disclaimer

Zvakanakira Foam Rolling

Wanga uchitarisana nemarwadzo-sezviratidzo munzvimbo dzakasiyana dzemuviri wako here? Unonzwa kuoma kwemhasuru dzako here? Kana kuti wanga uchinzwa wakaneta mukati mezuva rose? Vanhu vazhinji vanowanzonzwa kushushikana, kushanda zvakanyanya, uye kuneta mushure mezuva refu uye vanoda kutsvaga nzira dzakasiyana dzekubvisa kushushikana. Kungave kuenda kugym kunoshanda kunze kana kirasi yeyoga, vanhu vazhinji vanofanirwa kudziya kweanenge maminetsi mashanu-5 kudzidzira boka rega rega retsandanyama kuderedza kuneta kwetsandanyama uye kuoma. Chimwe chezvishandiso zvinofanirwa kushandiswa nevanhu kushandisa foam roller. Zvidzidzo zvinoratidza kuti furo rinokunguruka risati rashanda rinogona kuvandudza kushanda kwemhasuru uye kushanduka uye, panguva imwe chete, kuderedza kuneta kwetsandanyama uye kurwadziwa. 

Kubatanidza foam rolling sechikamu chekudziya-up kwako kunogona kudzivirira nyaya dzakaita senge trigger point pain kubva mukukonzera mamwe matambudziko muboka rakakanganiswa tsandanyama uye zvichikonzera kukuvadza kwakawanda. Foam rolling yave ichizivikanwa sea self-myofascial release (SMR) chishandiso chevanhu vazhinji vemitambo kuti vabvise kunonoka-kutanga tsandanyama kurwadza (DOMS) uye inogona kubatsira kudzoreredza kuita kwetsandanyama. Studies inoratidza kuti kana vatambi vaine DOMS, tsandanyama dzavo dzakapfava uye dzakaoma izvo zvinokonzeresa kufamba kwakaganhurirwa. Nekukunguruka kwefuro, boka rega rega retsandanyama rinorwadza rinogona kukungurutswa pahuremu hwefuro kubva pahuremu hwemunhu kuti riise simba panyama yakapfava. Kana yaitwa nemazvo, kufamba kwemuviri kunowedzera, uye kudzora matishu akapfava kunodzivirirwa.

Foam Rolling Kuderedza Trigger Point Pain

Kana muviri uchinge washanda zvakawandisa, mhasuru fibers dzinotanga kuwanda uye kukonzera nyaya dzakasiyana munhengo dzemuviri dzakasiyana. Kana izvi zvikaitika, madiki, akaomerwa nodules anoumba nekufamba kwenguva uye anokonzera marwadzo anotaurwa kune dzimwe nzvimbo dzemuviri muboka rega rega retsandanyama. Izvi zvinozivikanwa semyofascial pain syndrome kana trigger points. Zvidzidzo zvinoratidza that trigger point pain ndipo apo mhasuru dzakakanganisika dzinenge dzakaoma kana kuti dzisingaperi uye dzinokonzera marwadzo munzvimbo dzakatenderedza dzinobatanidza tishu. Dr. Travell, bhuku raMD, "Myofascial Pain and Dysfunction," yakataura kuti kurwadziwa kwemyofascial kunogona kukonzera. somato-visceral dysfunction mumuviri sezvo mhasuru dzakakanganisika uye tsinga dzakabatanidzwa nenhengo dzinokosha dzinoenderana. Izvi zvinoreva kuti kana mumwe munhu ari kubata nemarwadzo ekumusana, inogona kunge iri nyaya negut system yavo. Zvino kupeperetswa kwefuro kunobatsira sei kudzivirira marwadzo ekukonzeresa? Sezvambotaurwa, furo rinokungurutsa boka rega rega retsandanyama rinogona kuderedza kurwadza kwetsandanyama uye kunatsiridza kutenderera kweropa. Zvidzidzo zvinoratidza iyo furo rinokunguruka paboka retsandanyama rinokanganiswa ne trigger point pain rinogona kuwedzera kuyerera kweropa kune yakakanganiswa tsandanyama uye kuderedza kuzvimba kwefascial mumuviri.

Zvinoitwa neFoam Rolling Pamuviri- Vhidhiyo

Wanga uchinetseka nekurwadziwa kwetsandanyama here? Iwe unonzwa sekunge uri kugara wakakotama kana kukwenya tsoka dzako? Kana kuti wanga uchingogara uchirwadziwa kana uchitatamuka? Kana wanga uchibata nenyaya idzi dzemusculoskeletal, wadii kuisa foam rolling sechikamu chemaitiro ako? Vanhu vazhinji vane mamwe marwadzo ari kukanganisa tsandanyama dzavo izvo zviri kuvarwadza. Nezvekuderedza marwadzo, kubatanidza furo rinoputika pamisungo yakakanganiswa inogona kuwedzera kuyerera kweropa kune tsandanyama uye kuderedza chero zviratidzo zvine chokuita nekusingaperi. Zvidzidzo zvinoratidza kuti kusanganiswa kwefuro kukunguruka uye kutambanudza usati washanda kunze kunogona kupa izvi zvinoshamisa mabhenefiti, anosanganisira anotevera:

• Kurerutsa marwadzo emhasuru
• Wedzera huwandu hwekufamba
• Deredza cellulite
• Regedza kurwadziwa shure
• Relive trigger points mumamhasuru

Vhidhiyo iri pamusoro apa inopa tsananguro yakanakisa yezvinoitwa furo kukunguruka kumuviri uye nei ichipa zororo kune iwo akasiyana mhasuru mapoka. Kana vanhu vakabatanidza foam rolling nemamwe marapirwo, zvinogona kubatsira hutano hwavo uye hutano.

Foam Rolling & Chiropractic Care

Sezvambotaurwa, mamwe marapirwo akasiyana-siyana anogona kusanganisa kupupa kwefuro kusimudzira muviri une hutano. Imwe yekurapa ndeye chiropractic kuchengetedza. Chiropractic kuchengetedza inosanganisira mechanical uye manual manipulation yemuzongoza, kunyanya mu subluxation kana spinal misalignment. Kana musana ukasarongeka, zvinogona kukonzera kusagadzikana kwemasuru uye nyaya dzekufamba dzinogona kukanganisa muviri nekufamba kwenguva. Saka foam rolling inoita sei chikamu mukuchengetwa kwechiropractic? Zvakanaka, chiropractor kana chiremba wechiropractic anogona kugadzira chirongwa chekubatsira kubata marwadzo panguva yekurapa mamiriro anobata muviri. Sezvo furo rinoputika richishandiswa muchikamu chekudziya-up pamwe nekurapa kwemuviri, vanhu vazhinji vanoshanda nemudzidzisi wega vanogona kusanganisa furo kuputira sechikamu chekudziya kwavo kusunungura tsandanyama dzakaoma uye kuenda kunogara kuchirapa chiropractic kuvandudza tsandanyama. simba, kufamba, uye kusanduka.

mhedziso

Kune akawanda anobatsira ehupfumi ayo foam rolling anogona kupa kumuviri. Foam rolling inogona kubvumira kutenderera kweropa kumamhasuru uku ichideredza kuneta kwetsandanyama uye kuvava. Kubatanidza furo kukunguruka sechikamu chekudziya-kwezuva nezuva kunogona kudzivirira mapoinzi ekutanga kubva pakuumbwa mumapoka emhasuru uye anogona kugadzira mapfundo akasimba akaitika tsandanyama. Panguva imwecheteyo, marapirwo akaita sechiropractic kuchengetedza uye kurapa kwemuviri kunogona kusanganisa furo kutenderera kusimudzira hutano uye hutano mumuviri uye kudzivirira kurwadziwa kwemhasuru.

References

Konrad A, Nakamura M, Bernsteiner D, Tilp M. Iyo Yakaunganidzwa Migumisiro yeFoam Rolling Yakasanganiswa neKutambanudza paRange of Motion uye Physical Performance: Ongororo Yakarongeka uye Meta-Analysis. J Sports Sci Med. 2021 Jul 1;20(3):535-545. doi: 10.52082/jssm.2021.535. PMID: 34267594; PMCID: PMC8256518.

Pagaduan, Jeffrey Cayaban, et al. "Kusingaperi Mhedzisiro Yefuro Rinotenderera paKuchinjika uye Kuita: Ongororo Yakarongeka yeMiedzo Yakadzorwa Inodzorwa." Runyorwa Rwenyika Dzese rwekutsvagisa kwezvakatipoteredza uye Hutano hwevanhu, US National Raibhurari yeMishonga, 4 Kubvumbi 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC8998857/.

Pearcey, Gregory EP, et al. "Furo Rinotenderedza Kunonoka-Kutanga Kwetsandanyama Kurwadziwa uye Kudzoreredzwa KwemaDynamic Performance Measures." Nyaya yeAthletic Training, US National Raibhurari yeMishonga, Ndira 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4299735/.

Shah, Jay P, nevamwe. "Myofascial Trigger Points Zvino uye Zvino: Nhoroondo uye Sainzi Maonero." PM & R: Chinyorwa cheKukuvadza, Basa, uye Rehabilitation, US National Raibhurari yeMishonga, Chikunguru 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4508225/.

Travell, JG, nevamwe. Myofascial Pain uye Dysfunction: The Trigger Point Manual: Vol. 2:Kudzika Kunoperera. Williams & Wilkins, 1999.

Wiewelhove, Thimo, et al. "Meta-Ongororo Yemhedzisiro yeFoam Rolling paKuita uye Kudzoreredza." Miganhu muPhysiology, US National Raibhurari yeMishonga, 9 Kubvumbi 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6465761/.

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