Athlete Recovery
Mutambi Kudzoreredza Dr. Jimenez Sports Spine Nyanzvi: Unoda kushingaira; unonzwa zviri nani paunoenda kwenguva refu, kushambira pamakumbo, kana kurova bhora. Iwe unochengeta muviri wako muchimiro kuitira kuti iwe ugone kupinda mumutambo wekutora nevana vako kana kutora dambudziko idzva. Nekudaro, kana iwe ukasunda zvakanyanya kana kuita imwe yeaya tsaona inopenga, unogona kupedzisira wakuvara. Iyo wrist sprain, shin splint, kana musana unorwadza unogona kukusiya kumba uchitambura pane kufamba mudare, track, nhandare yekutamba, nezvimwe…
Vatambi vave vachishanda nechiropractors kuti vadzore kukuvara uye kuvachengeta vari mumhando yepamusoro kwemakore. Asi mumwe haafanire kunge ari mumhanyi kuti abatsirwe nechiropractic kurapwa. Chiropractor achaongorora kukuvadzwa kwako uye kuibata nemaitiro ekugadzirisa, masaja, kurovedza muviri, kupisa / ice therapy, etc. Uku kusanganiswa kwemaitiro ekugadzirisa chiropractic kunotarisana nemisungo, majoini, uye kurongeka kwepelinha zvose panguva imwe chete kuti zvibudise zvakakwana marwadzo ekurwadziwa.
Chikwata chedu chakazvipira kupa zvigadziriso zvinogadzirisa izvo zvinogadzirisa zvaunoda zvakasarudzika, ungave uri nyanzvi kana kunakidzwa nemitambo sekurovedza muviri kwako. Isu tinogadzira zvirongwa zvekudzoreredza zvemumhanyi zvakagadzirirwa kune zvinodiwa nemuviri wako kuti uwedzere kuita uye kudzivirira kukuvara. Uye kana iwe uchitsvaga kugadzirisa hutano uye hutano hwese, kiriniki yedu inogona kubatsira nazvo kuti uwane hutano hwakanyanya!
by Dr Alex Jimenez Athlete Recovery , Mitambo Injodzi
Iyo Q kana quadriceps angle chiyero chehupamhi hwepelvic icho chinofungidzirwa kuti chinobatsira kune njodzi yekukuvara kwemitambo muvatambi vechikadzi. Ko kurapa kusiri kwekuvhiya uye maekisesaizi kungabatsira kudzoreredza kukuvara here?
Quadriceps Q - Kukuvara kweAngle
The Q angle ndiyo kona iyo femur / yekumusoro gumbo bhonzo rinosangana netibia / rezasi regumbo bhonzo . Inopimwa nemitsetse miviri inopindirana:
Imwe kubva pakati pepatella/kneecap kusvika kune anterior superior iliac musana wepelvis.
Imwe yacho inobva papatella kusvika kune tibial tubercle.
Paavhareji kona ine madhigirii matatu akakwira muvakadzi kupfuura varume.
Avhareji 17 madhigirii evakadzi uye 14 madhigirii evarume. (Ramada R Khasawneh, et al., 2019 )
Nyanzvi dzemishonga yemitambo dzakabatanidza pelvis yakakura kune yakakura Q-angle. (Ramada R Khasawneh, et al., 2019 )
Vakadzi vane misiyano yebiomechanical inosanganisira pelvis yakakura, zvichiita kuti zvive nyore kuzvara. Zvisinei, kusiyana uku kunogona kukonzera kukuvara kwemabvi paunenge uchitamba mitambo, sezvo kuwedzera kweQ angle kunokonzera kushungurudzika kwakanyanya pamabvi akabatanidzwa, pamwe chete nekuita kuti kuwedzerwa kwetsoka.
Kukuvara
Zvinhu zvakasiyana-siyana zvinogona kuwedzera njodzi yekukuvara, asi yakakura Q angle yakabatanidzwa kune anotevera mamiriro.
Patellofemoral Pain Syndrome
Iyo yakawedzera Q angle inogona kuita kuti quadriceps idhonze pa kneecap, kuibvisa panzvimbo uye kukonzera kusashanda patellar tracking.
Nokufamba kwenguva, izvi zvinogona kukonzera marwadzo emabvi (pasi uye akatenderedza kneecap), uye kusaenzana kwemisumbu.
Foot orthotics uye arch zvinotsigira zvinogona kukurudzirwa.
Vamwe vaongorori vakawana chinongedzo, nepo vamwe vasina kuwana mubatanidzwa wakafanana. (Wolf Petersen, et al., 2014 )
Chondromalacia yebvi
Uku ndiko kupfekedzwa kwecartilage pasi pemabvi.
Izvi zvinotungamirira mukuderera kwe articular surfaces emabvi. (Enrico Vaienti, et al., 2017 )
Chiratidzo chinowanzoitika kurwadziwa pasi uye kumativi emabvi.
ACL Kukuvara
Vakadzi vane huwandu hwekukuvara kwe ACL kupfuura varume. (Yasuhiro Mtani. 2017 )
Iyo yakawedzera Q angle inogona kuva chinhu chinowedzera kushushikana uye chinoita kuti ibvi rirege kugadzikana.
Zvisinei, izvi zvinoramba zvichikakavadzana, sezvimwe zvidzidzo zvakawana kusabatana pakati peQ angle uye kukuvara kwemabvi.
Chiropractic Treatment
Kusimbisa Mazivo
ACL zvirongwa zvekudzivirira kukuvara zvakagadzirirwa vakadzi zvakakonzera kuderedzwa kwekukuvara. (Trent Nessler, et al., 2017 )
The vastus medialis obliquus kana VMO imhasuru yakaita seteardrop inobatsira kufambisa mabvi akabatana nekudzikamisa mabvi.
Kusimbisa musuru kunogona kuwedzera kugadzikana kwemabvi akabatanidzwa.
Kusimbaradza kungada kutarisisa kwakanangana nemhasuru yekupera nguva.
Maekisesaizi akavharwa semadziro squats anokurudzirwa.
Glute kusimbisa kuchavandudza kugadzikana.
Kutambisa Zvidzidzo
Kutambanudza mhasuru dzakasimba kunobatsira kuzorodza nzvimbo yakakuvara, kuwedzera kutenderera, uye kudzoreredza huwandu hwekufamba uye basa.
Tsandanyama dzinowanzoonekwa dzakasimba dzinosanganisira quadriceps , hamstrings, iliotibial band, uye gastrocnemius.
Foot Orthotics
Yakagadzirwa-yakagadzirwa, inochinjika orthotics inodzikisa iyo Q angle uye kuderedza mataurirwo, kubvisa iyo yakawedzera kushushikana pamabvi.
Tsika orthotic inovimbisa kuti tsoka nemakumbo masimba anoverengerwa uye anogadziriswa.
Motion-control shangu dzinogonawo kubatsira kugadzirisa overpronation.
Knee Rehabilitation
VIDEO
References
Khasawneh, RR, Allouh, MZ, & Abu-El-Rub, E. (2019). Kuyera kweiyo quadriceps (Q) angle ine ruremekedzo kune akasiyana ma paramita emuviri mudiki maArabu. PloS imwe, 14(6), e0218387. doi.org/10.1371/journal.pone.0218387
Petersen, W., Ellermann, A., Gösele-Koppenburg, A., Best, R., Rembitzki, IV, Brüggemann, GP, & Liebau, C. (2014). Patellofemoral pain syndrome. Kuvhiyiwa kwebvi, traumatology yemitambo, arthroscopy: Nyaya yepamutemo yeESSKA, 22 (10), 2264-2274. doi.org/10.1007/s00167-013-2759-6
Vaienti, E., Scita, G., Ceccarelli, F., & Pogliacomi, F. (2017). Kunzwisisa ibvi remunhu uye hukama hwayo nekutsiviwa kwebvi rose. Acta bio-medica : Atenei Parmensis, 88(2S), 6–16. doi.org/10.23750/abm.v88i2-S.6507
Mitani Y. (2017). Misiyano inoenderana nevakadzi mukurongeka kwemakumbo ezasi, huwandu hwekufamba kwemajoini, uye chiitiko chekukuvara kwemitambo muvatambi veyunivhesiti yeJapan. Nyaya yePhysical Therapy Science, 29 (1), 12-15. doi.org/10.1589/jpts.29.12
Nessler, T., Denney, L., & Sampley, J. (2017). ACL Kudzivirira Kukuvara: Tsvagiridzo Inotiudzei? Ikozvino wongororo musculoskeletal mushonga, 10 (3), 281-288. doi.org/10.1007/s12178-017-9416-5
by Dr Alex Jimenez Athlete Recovery , Mitambo Injodzi
Kukuvara kwegorofu wrist kwakajairika nekurapa kunoda 1-3 mwedzi yekuzorora uye immobilization uye kana misodzi iripo kuvhiyiwa. Ko chiropractic kurapwa inogona kubatsira kudzivirira kuvhiyiwa, kukurumidza kupora, uye kudzoreredza?
Kukuvara Kwegorofu
Gorofu Wrist Kukuvara: Maererano neongororo, kune anopfuura 30,000 akakuvara ane chekuita negorofu anobatwa mumakamuri ekukurumidzira eAmerica gore rega rega. (Walsh, BA et al, 2017)
Chimwe chezvikonzero zvinonyanya kukonzera kurwadziwa kwemaoko ndiko kushandisa zvakanyanya. (Mwedzi, HW nevamwe, 2023) Kudzokororwa kutenderedza kunounza kushushikana kwakawedzera pamatendon nemamhasuru, zvichitungamira mukuzvimba uye kurwadziwa.
Maitiro ekuzunguza asina kufanira anogona kuita kuti maoko akomeke zvisingaite, zvichikonzera kuzvimba, kuvava, uye kukuvara.
Vatambi vegorofu vanobatirira kirabhu zvakanyanya vanogona kuwedzera kushushikana kusingakoshi pamaoko avo, zvichikonzera kurwadziwa uye kupera simba.
Wrist Tendonitis
Kukuvara kwakanyanya kwewrist kuzvimba kwematendon. (Ray, G. et al, 2023) Ichi chirwere chinowanzokonzerwa nekushandisa zvakanyanya kana kudzokorora kufamba.
Iyo inowanzokura muruwoko rwekutungamirira kubva pakukotamisa wrist kumberi pakudzokera kumashure uye yozodzokera kumashure pakupedzisa.
Wrist Sprains
Izvi zvinogona kuitika kana kirabhu yegorofu ichirova chinhu, semudzi wemuti, uye inoita kuti wrist ikotame uye/kana kumonyoroka zvisingaite. (Zouzias et al., 2018)
Hamate Bone Fractures
Kana kirabhu ichirova pasi zvisina tsarukano inokwanisa kudzvanya mubato uchirwisana nehoko dzebhonzo panoperera mapfupa madiki ehamate/carpal.
Ulnar Tunnel Syndrome
Izvi zvinogona kukonzera kuzvimba, uye chiveve, uye kazhinji zvinokonzerwa nekubata zvisina kunaka kana kusununguka.
Inokonzeresa kukuvara kwetsinga paruoko kubva pakudzokorora kudhumhana kwemubato wekirabhu yegorofu uchitarisana nechanza.
de Quervain's Tenosynovitis
Uku ndiko kudzokorora kukuvara kwekufamba pazasi pechigunwe paruoko. (Tan, HK nevamwe, 2014) Izvi zvinokonzera marwadzo uye kuzvimba uye zvinowanzoperekedzwa nekunzwa kwekukuya paunenge uchifambisa chigunwe uye wrist.
Chiropractic Treatment
Tichifunga nezvemhando yekukuvadzwa uku, kurapwa kunofanirwa kutsvakwa kune mapikicha emifananidzo kuti atarise chero kukuvara uye kumisa ruoko zvakanaka. Pane imwe nguva kuputsika kwave kutongerwa kunze kana kuporeswa, kukuvara kwegorofu wrist kunogona kubatsirwa kubva chiropractic uye kurapa kwepanyama . (Hulbert, JR nevamwe, 2005) Kurapa kwakajairika kunogona kusanganisira nzira ine mativi mazhinji inosanganisira marapirwo akasiyana anosanganisira:
Active kuburitsa kurapa, kuburitswa kwemyofascial, kutamba mitambo, kugadzirisa kurovedza muviri, uye kutambanudza. A chiropractor anoongorora wrist uye kushanda kwayo kuti aone chimiro chekukuvara.
Chiropractor inogona kukurudzira kushandisa splint kuti isafambe ruoko, kunyanya muzviitiko zvekushandisa zvakanyanya.
Vachabvisa marwadzo uye kuzvimba kutanga, vozoisa pfungwa pakusimbisa mubatanidzwa.
Vanogona kukurudzira chirongwa chekuisa ruoko.
Kugadziridza uye manipulations anozobvisa kudzvanywa patsinga kuderedza kuzvimba uye kudzoreredza kufamba.
Peripheral Neuropathy Kubudirira Kupora
VIDEO
References
Walsh, BA, Chounthirath, T., Friedenberg, L., & Smith, GA (2017). Kukuvara kwakabatana negorofu kwakarapwa muUnited States madhipatimendi ekukurumidzira. Magazini yeAmerica yemishonga yekukurumidzira, 35 (11), 1666-1671. doi.org/10.1016/j.ajem.2017.05.035
Mwedzi, HW, & Kim, JS (2023). Kukuvara kwemitambo ine chekuita negorofu ye musculoskeletal system. Nyaya yekudzidzira kugadzirisa, 19 (2), 134-138. doi.org/10.12965/jer.2346128.064
Ray, G., Sandean, DP, & Tall, MA (2023). Tenosynovitis. MuStatPearls. StatPearls Publishing.
Zouzias, IC, Hendra, J., Stodelle, J., & Limpisvasti, O. (2018). Gorofu Kukuvara: Epidemiology, Pathophysiology, uye Kurapa. The Journal of the American Academy of Orthopedic Surgeons, 26 (4), 116-123. doi.org/10.5435/JAAOS-D-15-00433
Tan, HK, Chew, N., Chew, KT, & Peh, WC (2014). Makiriniki mune diagnostic imaging (156). Gorofu-induced hamate hook fracture. Singapore medical magazine, 55(10), 517–521. doi.org/10.11622/smedj.2014133
Hulbert, JR, Printon, R., Osterbauer, P., Davis, PT, & Lamaack, R. (2005). Chiropractic kurapwa kwemaoko uye kurwadziwa kwemaoko kune vanhu vakwegura: systematic protocol development. Chikamu 1: Kubvunzurudza kune ruzivo. Nyaya yechiropractic mishonga, 4 (3), 144-151. doi.org/10.1016/S0899-3467(07)60123-2
by Dr Alex Jimenez Athlete Recovery , Injury Care
Vatambi vanogara vachigeza-mvura yechando mushure mekudzidziswa kana kutamba. Inozivikanwa sekunyudzwa mumvura inotonhora/cryotherapy . Inoshandiswa kusunungura uye kuderedza kurwadza kwemasuru uye kurwadziwa mushure mekudzidziswa kwakanyanya kana kukwikwidza. Kubva kune vamhanyi kuenda kune nyanzvi tenesi nevatambi venhabvu, kutora bhati rechando inzira yakajairika yekudzoreredza. Vatambi vazhinji vanoshandisa mabhati echando kubatsira kukurumidza kupora, kudzivirira kukuvara, uye kutonhorera pasi muviri. Pano tinopa kumwe kutsvagisa nezvekurapa kwekunyudzwa mumvura inotonhora.
Ice Mvura Yekugeza
Kunyudzwa Kunotonhora Mushure meKuita Maekisesaizi kana Kuita Kwemuviri
Kuita maekisesaizi kunokonzera microtrauma/diki misodzi mumhasuru fibers. Iyo microscopic kukuvadzwa inomutsa mhasuru cell kuita kugadzirisa kukuvara uye kusimbisa mhasuru/hypertrophy . Nekudaro, hypertrophy yakabatana nekunonoka kutanga tsandanyama kurwadza uye kurwadziwa / DOMS, pakati pe24 neawa 72 mushure mekuita basa remuviri. Bhati remvura yechando rinoshanda ne:
Kusunga tsinga dzeropa.
Inobvisa zvinhu zvinorasa (lactic acid), kunze kwetsandanyama tishu.
Inoderedza kushandiswa kwemetabolism.
Inononoka physiological process .
Inoderedza kuzvimba, kuzvimba, uye kuparara kwetishu.
Zvadaro, kushandisa kupisa kana kudziya mvura inowedzera uye inokurumidza kupararira kweropa , kuvandudza kupora. Ikozvino hakuna nguva yakakodzera uye tembiricha yekunyudzwa kunotonhora, asi vatambi vazhinji nevarairidzi vanoshandisa kurapa vanokurudzira tembiricha yemvura iri pakati pe54 kusvika 59 degrees Fahrenheit uye kunyudzwa kwemaminetsi mashanu kusvika gumi, uye zvichienderana nekurwadza, dzimwe nguva kusvika maminitsi makumi maviri. .
Pros uye Cons
Mhedzisiro yekugezesa echando uye kunyudzwa kwemvura inotonhora pakurovedza muviri kupora uye kurwadza kwemhasuru.
Inobvisa Kuzvimba asi Inogona Kuderedza Kukura Kwetsandanyama
Chidzidzo chakaona kuti kunyudzwa mumvura inotonhora kunogona kukanganisa kudzidzira kuchinjika.
Tsvagudzo inoratidza kuti icing tsandanyama mushure mekuita kurovedza muviri kwakanyanya kunoderedza kuzvimba , asi unogona kuderedza kukura kwemhasuru fiber, uye kunonoka kuvandudzwa kwetsandanyama .
Vatambi vanoedza kuwedzera saizi yemhasuru uye simba vangangoda kugadzirisa zvirongwa zvekurapa.
Deredza Kurwadza Kwetsandanyama
Ongororo yakaguma iripo humwe humbowo hwekuti kunyudzwa kwemvura yechando kwakaderedza kunonoka kutanga mhasuru kurwadza kana ichienzaniswa nekuzorora nekugadzirisa kana kusarapwa.
Migumisiro yakawanda yakaonekwa mukumhanya kwevatambi.
Pakanga pasina humbowo hwakakura hwekugumisa kana yakavandudza kuneta kana kupora.
Zvidzidzo zvacho zvakanga zvisina mwero wemhedzisiro yakaipa kana kutevera nevatori vechikamu nguva dzose.
Pakanga pasina mutsauko mukurwadza kwemhasuru pakati pekunyudzwa kwemvura inotonhora, kupora kunoshanda, kudzvanya, kana kutambanudza.
Pain Relief
Kunyudzwa mumvura inotonhora mushure mekuita basa remuviri kunopa zororo rekurwadziwa kwenguva pfupi asi kunogona kubatsira nekukurumidza kupora.
Ongororo yevatambi vejiu-jitsu yakawana kuti kutevera kurovedza muviri nekunyudzwa mumvura inotonhora kunogona kukonzera kudzikira kwemaronda etsandanyama uye kubatsira kuderedza mazinga elactate.
Kuchinjanisa mvura inotonhora uye yekugezera mvura inodziya (kusiyana nekurapa kwemvura), kunogona kubatsira vatambi kuti vanzwe zviri nani uye kupa zororo rekurwadziwa kwenguva pfupi.
Active Recovery Alternative
Kutsvakurudza kwakawanda kunodiwa kusati kwasvika mhedziso yakasimba pamvura yechando-yekugeza therapy. Nekudaro, kushingaira kupora inzira inokurudzirwa kune vatambi vari kutsvaga kupora nekukurumidza.
Imwe ongororo yakaratidza kuti mabhati echando aive zvinoshanda zvakaenzana, asi zvisinganyanyi kushanda, sekushanda kupora kwekudzikisa kuzvimba.
Kunyudzwa kwemvura inotonhora hakuna mukuru pane kushingaira kupora pane yemuno uye systemic yekuzvimba cellular kushushikana.
Tsvagiridzo yakaratidza kuti kushingaira kupora kuchiri kushandiswa zvakanyanya, uye parizvino ndiyo nzira yakanakisa yekupora mushure mekuita maekisesaizi zvakanyanya kana kuita zvemuviri.
Low-impact workouts uye kutambanudza zvichiri kutorwa senzira dzinonyanya kubatsira kutonhora-pasi.
Cold Water Therapy
Ice Bath
Vanhu vanogona kushandisa tabhu yavo kumba kuita kurapa kwemvura inotonhora.
Vanhu vangada kutenga bhegi hombe rechando, asi mvura inotonhora kubva papombi inoshanda.
Zadza tabhu nemvura inotonhora, uye kana uchida, dururira mune imwe ice.
Rega mvura nechando zvigare kuti uwane tembiricha inotonhora.
Era tembiricha kana zvichidikanwa usati wapinda.
Nyura pasi hafu yemuviri uye gadzirisa tembiricha zvichienderana nekunzwa nekuwedzera mamwe mvura, ice, kana inodziya mvura kana ichitonhora.
Zvakafanana nechando chine ice pack, asi kuzvimba kwemuviri wese kunoderedza nekuzorodza tsandanyama.
Usazvipfuure - imwe ongororo yakawana nzira yakanakisa yaive 11 kusvika 15 maminetsi ekunyudzwa pane tembiricha pakati pe52 ne60 degrees Fahrenheit.
Cold Shower
Maminitsi mashomanana mumvura inotonhora ndiyo imwe nzira yekuita kurapa.
Vanhu vanogona kupinda mumvura inotonhora kana kutanga nemvura inodziya uye zvishoma nezvishoma kuchinja kunotonhora.
Iyi ndiyo nzira iri nyore uye yakawanda-inoshanda yekurapa mvura inotonhora.
chengetedzo
Bvunza nachiremba wako kana chiremba wehutano usati wadzidzira mvura inotonhora.
Kusangana nemvura inotonhora kunogona kukanganisa BP, kutenderera, uye kurova kwemwoyo.
Kunyudzwa mumvura inotonhora kunogona kukonzera kushungurudzika kwemwoyo uye kunogona kukonzera kurwisa kwemoyo.
Ziva kuti kutarisana nekutonhora kunotonhora kunogona kukonzera hypothermia .
Buda mumvura inotonhora kana iwe uchinge wanzwa chiveve, kurira, kusagadzikana, uye / kana kurwadziwa.
Kugadzirisa Hutano
VIDEO
References
Allan, R, uye C Mawhinney. “Kugezesa chando kwave kunyungudika here? Kunyudzwa mumvura inotonhora hakuna hukuru pane kupora kupora pane yemuno uye systemic yekuzvimba masero kushushikana muvanhu. " The Journal of Physiology vol. 595,6 (2017): 1857-1858. doi:10.1113/JP273796
Altarriba-Bartes, Albert, et al. "Kushandiswa kwemaitiro ekudzoreredza nezvikwata zvenhabvu zveSpanish chikamu chekutanga: ongororo yezvikamu." The Chiremba nemishonga yemitambo vol. 49,3 (2021): 297-307. doi:10.1080/00913847.2020.1819150
Bieuzen, François, et al. "Kusiyanisa kurapwa kwemvura uye kukuvara-kukonzeresa tsandanyama kukuvadzwa: kuongororwa kwakarongeka uye meta-kuongorora." PloS rimwe vol. 8,4 e62356. 23 Kubvumbi 2013, doi:10.1371/journal.pone.0062356
Fonseca, Líllian Beatriz et al. "Kushandisa Kunyudzwa Kwemvura Inotonhora Kuderedza Kukuvadzwa Kwetsandanyama uye Kunonoka-Kutanga Kurwadziwa Kwemhasuru uye Kuchengetedza Simba Retsandanyama muJiu-Jitsu Vatambi." Journal of athletic training vol. 51,7 (2016): 540-9. doi:10.4085/1062-6050-51.9.01
Forcina, Laura, et al. "Nzira Dzinodzora Kudzoreredzwa Kwetsandanyama: Manzwisisiro muIzvo Zvinodyidzana uye Zvinoenderana Nenguva Zvikamu zveTissue Healing." Masero vol. 9,5 1297. 22 Chivabvu. 2020, doi:10.3390/cells9051297
Shadgan, Babak, et al. "Siyanisa Mabhati, Intramuscular Hemodynamics, uye Oxygenation Sekutariswa neNear-Infrared Spectroscopy." Journal of athletic training vol. 53,8 (2018): 782-787. doi:10.4085/1062-6050-127-17
Sutkowy, Paweł, et al. "Posteexcise kukanganisa kwemvura yechando-inotonhora yekugeza pane oxidant-antioxidant chiyero muvarume vane hutano." BioMed research international vol. 2015 (2015): 706141. doi:10.1155/2015/706141
by Dr Alex Jimenez Athlete Recovery , Mitambo Injodzi
Zviitiko zvemitambo zvinozokonzera marwadzo, marwadzo, uye kukuvara kunoda kuongororwa nachiremba kana nyanzvi kuti iongorore uye kurapwa kwayo. Kutsvaga nyanzvi yekukuvara kwemitambo yakakodzera inogona kuva imwe yezvikamu zvakaoma zvikuru zvekutarisana nekukuvara. Izvi zvinotevera zvinogona kubatsira pakusarudza kana nyanzvi yemitambo yechiropractic inogona kubatsira.
Sports Injury Nyanzvi
Mushonga wemitambo ndiko kudzidza uye kuita kwemisimboti yekurapa ine chekuita nesainzi yemitambo:
Kukuvara kwekukuvara
Kukuvara kuongororwa uye kurapwa
udyo
Psychology
Mushonga wemitambo unotarisa pane zvekurapa uye zvekurapa zvemitambo yekurovedza muviri . Vanhu ava vanogona kuva vanachiremba, vanachiremba, chiropractors, varapi vemuviri, kana vapepi vanogara vachishanda nevatambi. Vatambi vanowanzofarira vanopa vane ruzivo rwekurapa kwemitambo.
Chiremba Kuti Aone Kutanga Kukuvara Kwemitambo
Vanhu vari veHMO kana PPO vanogona kuona kuti chiremba wavo wekutanga ndiye chiremba wekutanga kuona kukuvara.
Chiremba wemhuri anogona kunge asiri nyanzvi yemishonga yemitambo asi anogona kunge aine hunyanzvi hwekubata nekukuvara.
Kukuvara kudiki kwemusculoskeletal senge acute sprains uye madhiri anopindura zvakanaka kune nekukurumidza kurapa kwakajairwa sekuzorora, ice, compression, uye kukwirira.
Vanhu vane kuomerwa kwekushandisa zvakanyanya kana kukuvara kwekudzidziswa, zvisingaperi mamiriro akadai setendonitis, kana anoda kuvhiyiwa achaendeswa kune nyanzvi.
Mhuri Chiremba Kurapa
Vanenge vese vemhuri vanodzidzira vanachiremba vanogona kuongorora uye kurapa kwakasiyana-siyana kukuvara kwemitambo.
Vachaendesa munhu wacho kuna chiremba ane kumwe kudzidziswa mune zvemitambo mishonga kana orthopedic sports surgeon kana zvichidiwa.
Nguva Yokuona Chiremba
Kana kukuvara kuchizoda kuvhiyiwa uye inishuwarenzi inobvumira kuzvitumira, vanhu vanogona kusarudza kuona chiremba wemapfupa kutanga.
Kuchengeta kwekutanga kana mishonga yemitambo varapi vanogona kurapa kwakawanda kukuvara kwemitambo uye kuputsika.
Chiremba mukuru anotarisira anogona kukurudzira chiremba wemapfupa kana kuvhiyiwa kuchidiwa.
Nyanzvi dzeKufunga
Mushure mekuongororwa, vamwe vapeji vanogona kubatanidzwa mukutarisira kukuvara kwemitambo.
Vatambi vemitambo
Varairidzi vemitambo vane zvitupa inyanzvi dzakadzidziswa dzinoshanda nevamhanyi chete.
Vazhinji vanoshanda nezvikwata zvemitambo zvechikoro chesekondari nekoreji, asi zvakare vanoshanda mumakirabhu ehutano nemakiriniki ekurapa.
Mudzidzisi akavimbiswa anogona kubatsira kusarudza kuti ndekupi kukuvara kunoda nyanzvi uye anogona kuita kutumira.
Physical Therapists
Physical therapists vanobata kukuvara kunoenderana nekuongororwa kwachiremba.
Physical therapy inobatanidza dzidziso nekugadzirisa mazano mukupora.
Varapi vanowanzoita subspecialise mumishonga yemitambo uye kukuvara kwemapfupa.
Chiropractors
Chiropractors vanoita marapirwo anobvisa kumanikidzwa munzvimbo dzakasiyana dzemuviri.
Vatambi vakawanda vanoda chiropractic care kutanga nokuti kurapwa kunoitwa pasina mishonga yemishonga kana kuvhiyiwa.
Chiropractors vanowanzo shanda pamwe chete nevarapi vemasaja kurapa kwakasiyana musculoskeletal mamiriro.
Podiatrists
A podiatrist inokurudzirwa kune zvinetso netsoka.
Varapi ava vane makore akati wandei ekugara, vachingodzidza matambudziko etsoka neankle musculoskeletal.
Mapodiatrists anotarisa pakukuvara kwemishonga yemitambo vanowanzoshanda nevamhanyi nevatambi vanowanzosangana nemakumbo nemakumbo.
Ivo zvakare vanoita biomechanical ongororo, vanoongorora mafambiro, uye kugadzira yakasarudzika tsoka orthotics.
Holistic Practitioners
Varapi vehutano hwepamusoro vanoshandisa kwete-invasive, isiri-yemishonga matekiniki uye marapirwo anosanganisira:
Acupuncture
Medical herbalism
Homeopathy Dzimwe nzira dzisiri dzechinyakare dzekurapa mamiriro uye zvirwere.
Vamwe vangave vane ruzivo rwakanyanya mukurapa kukuvara kwemitambo.
Kutsvaga Nyanzvi Yakarurama
Zvakakosha kuwana chiremba anogona kugadzira chirongwa chekurapa kuporesa nekugadzirisa kukuvara zvakanaka uye kuita kuti mutambi wacho adzokere kumutambo wavo nokukurumidza uye nekuchengeteka. Mushonga isainzi uye hunyanzvi, uye kurapwa kwekukuvara kunofanirwa kuve kwakagadzirirwa kune chaiwo zvinangwa zvekuporesa nekuita. Paunosarudza mupi wehutano wekurapa kukuvara kana kupa zano, kurudziro yemunhu kubva kune anovimbwa masosi inokurudzirwa kune vanopa vanopa. Zvakare nekubvunza vamwe vatambi, zvikwata zvemuno, nzvimbo dzekusimbisa muviri, makirabhu emitambo, uye masangano ezvehutano anogona kutungamira vanhu munzira kwayo. Kana iwe usingakwanise kuwana kurudziro ine chivimbo, tsvaga chiremba wezvemitambo akasimbiswa online kana kufonera kiriniki. Paunenge uchifonera hofisi, mibvunzo yekufunga nezvayo inosanganisira:
Ndeupi unyanzvi hwako hwekurapa?
Ndechipi chiitiko chaunacho chekurapa vatambi?
Ndeipi dzidziso yakakosha yaunayo mukuchengetedza kukuvara kwemitambo?
Ndeapi madhigirii uye zvitupa zvaunazvo?
Mabviro andakaita ACL yangu
VIDEO
References
Bowyer, BL et al. “Mushonga wemitambo. 2. Kukuvara kwepamusoro.” Zvinyorwa zvemishonga yepanyama uye Rehabilitation vol. 74,5-S (1993): S433-7.
Chang, Thomas J. "Mushonga weMitambo." Makiriniki emushonga wepodiatric nekuvhiya vol. 40,1 (2023): xiii-xiv. doi:10.1016/j.cpm.2022.10.001
Ellen, MI, naJ Smith. “Musculoskeletal rehabilitation nemishonga yemitambo. 2. Kukuvara pamapfudzi nekumusoro.” Zvinyorwa zvemishonga yepanyama uye Rehabilitation vol. 80,5 Suppl 1 (1999): S50-8. doi:10.1016/s0003-9993(99)90103-x
Haskell, William L et al. "Kuita muviri uye hutano hweveruzhinji: kurudziro yakagadziridzwa yevakuru kubva kuAmerican College of Sports Medicine uye American Heart Association." Mushonga nesainzi mumitambo nekurovedza muviri vol. 39,8 (2007): 1423-34. doi:10.1249/mss.0b013e3180616b27
Sherman, AL, uye JL Young. “Musculoskeletal rehabilitation nemishonga yemitambo. 1. Kukuvara mumusoro nemuzongoza.” Zvinyorwa zvemishonga yepanyama uye Rehabilitation vol. 80,5 Suppl 1 (1999): S40-9. doi:10.1016/s0003-9993(99)90102-8
Zwolski, Christin, nevamwe. "Kudzivisa Kudzidzira Muhuduku: Kuisa Nheyo Yekudzivirira Kukuvadza uye Kudzidza Kwenyama." Sports Health vol. 9,5 (2017): 436-443. doi:10.1177/1941738117704153
by Dr Alex Jimenez Athlete Recovery , Mitambo Injodzi
Gymnastics mutambo unoda uye unonetsa. Magymnast anodzidzira kuva nesimba uye nenyasha. Mafambiro anhasi ave kuwedzera tekinoroji acrobatic mafambiro ane huwandu hwakanyanya hwengozi uye kuoma. Kwese kutambanudza, kukotama, kumonyorora, kusvetuka, kubhururuka, nezvimwewo, kunowedzera njodzi yekukuvara kweuromusculoskeletal. Kukuvara kweGymnastics hakudzivisiki. Kupwanya, kucheka, uye scrapes zvinowanzoitika, sezvinoitwa kunyanya kushandiswa uye kuputika, asi kukuvara kwakanyanya uye kunorwadza kunogona kuitika. Injury Medical Chiropractic uye Functional Medicine Team inogona kurapa nekugadzirisa kukuvara uye kubatsira kusimbisa nekudzivirira kukuvara. Chikwata chekurapa chinonyatso ongorora munhu wacho kuti aone kukuvara / kuomarara, kuona chero kusasimba kana zvisingakwanisi, uye kugadzira hurongwa hwemunhu hwekunyatsopora, kugadzikana, uye simba.
Gymnastic Injuries
Chimwe chezvikonzero zvikuru kukuvara kwakanyanya ndechekuti vatambi vemazuva ano vanotanga kare, vanopedza nguva yakawanda vachidzidzira, vanoita hunyanzvi hwakaoma seti, uye vane mwero wepamusoro wemakwikwi. Gymnasts vanodzidza kukwenenzvera hunyanzvi uye vozodzidzira kuita kuti miviri yavo itaridzike zvakanaka pavanenge vachiita maitiro. Aya mafambiro anoda kurongeka, nguva, uye maawa ekudzidzira.
Mhando Dzakakuvara
Kukuvara kwemitambo kunorongwa se:
Kukuvara Kwenguva refu : Aya akawedzera marwadzo uye marwadzo anoitika nekufamba kwenguva.Vanogona kurapwa nechiropractic uye kurapwa kwepanyama uye kudziviswa nekudzidziswa kwakanangwa uye kupora.
Kukuvara kweAcute Traumatic : Idzi itsaona dzinoitika kamwe kamwe pasina yambiro.Izvi zvinoda rubatsiro rwekutanga nekukurumidza.
Kunyanya Kukuvara
Magymnast anodzidziswa kudonha nekumhara kuderedza kukanganiswa kwemusana, musoro, mutsipa, mabvi, zviziso zvemakumbo, uye mawoko.
shure
Kukuvara kwakajairika kumashure kunosanganisira kushushikana kwemhasuru uye spondylolysis .
Maronda uye Madhindindi
Kudonha, kumonyoroka, uye kupenengura zvinogona kukonzera mavanga akasiyana siyana.
Kurwadziwa Kwetsandanyama
Urwu ndirwo rudzi rwekurwadziwa kwetsandanyama kwakaitika maawa gumi nemaviri kusvika makumi mana nemasere mushure mekurovedza muviri kana makwikwi.
Kuzorora kwakafanira kunodiwa kuti muviri unyatsopora.
Overtraining Syndrome
Sprains uye Strains
Sprains uye strains.
The Rice . nzira inokurudzirwa.
Ankle Sprains
Ankle sprains ndiyo inonyanya kuzivikanwa.
Kana paine kutambanudza uye kubvaruka kwemarunda akatenderedza ankle joint.
Wrist Sprains
Ruoko rwakapwanyika runoitika pakutambanudza kana kubvarura marunda echanza.
Kudonha kana kumhara nesimba pamaoko panguva zvitubu zvemaoko chikonzero chinowanzoitika.
Stress Fractures
Kutyoka kwegumbo kunokonzerwa nekushandisa zvakanyanya uye kudzokororwa kunokonzerwa nekudonha nekudzika.
Zvinonyanya zvinosanganisira:
Kusagadzikana kwepafudzi.
Ankle sprains.
Achilles tendon strains kana misodzi.
Gymnasts wrist. Kutyoka kweColles. Kukuvara kwemaoko neminwe.
Cartilage kukuvara.
Kusagadzikana kwebvi uye zviratidzo zvinorwadza.
ACL misodzi - anterior cruciate ligament.
Vanopisa uye stingers. Low back kusagadzikana uye kurwadziwa zviratidzo.
Herniated discs.
Kutyoka kwemusana.
Zvinokonzera
Kusakwana kushanduka.
Kuderera kwesimba mumaoko, makumbo, uye moyo .
Balance nyaya.
Simba uye/kana kuchinjika kusaenzana - rimwe divi rakasimba.
Chiropractic Care
Varapi vedu vachatanga nekuongorora uye kuongororwa kwebiomechanical kuti vaone zvinhu zvose zvinokonzera kukuvara. Izvi zvichasanganisira nhoroondo yekurapa yakakwana kuti unzwisise mamiriro ehutano hwese, chirongwa chekudzidziswa, uye zvinodikanwa zvemuviri pane muviri. Chiropractor ichagadzira chirongwa chakazara chinosanganisira manyorero uye chishandiso-chinobatsira marwadzo maitiro, basa rekuunganidza, MET, kusimbaradza kwepakati, inotarirwa maekisesaizi, uye nzira dzekudzivirira kukuvara.
Facet Syndrome Chiropractic Treatment
VIDEO
References
Armstrong, Ross, naNicola Relph. "Kuongorora Zvishandiso sePredictor yekukuvara muGymnastics: Yakarongeka Mabhuku Ongororo." Mushonga wemitambo - vhura vol. 7,1 73. 11 Oct. 2021, doi:10.1186/s40798-021-00361-3
Farì, Giacomo, nevamwe. "Musculoskeletal Pain muGymnasts: A Retrospective Analysis pane Cohort yeVatambi Vanodzidzira." International Journal of Environment research and Public Health vol. 18,10 5460. 20 Chivabvu. 2021, doi:10.3390/ijerph18105460
Kreher, Jeffrey B, naJennifer B Schwartz. "Overtraining syndrome: gwara rinoshanda." Sports Health vol. 4,2 (2012): 128-38. doi:10.1177/1941738111434406
Meeusen, R, naJ Borms. "Kukuvara kweGymnastic." Mushonga wemitambo (Auckland, NZ) vol. 13,5 (1992): 337-56. doi:10.2165/00007256-199213050-00004
Sweeney, Emily A et al. "Kudzokera kuMutambo Mushure meGymnastics Injuries." Current sports medicine report vol. 17,11 (2018): 376-390. doi:10.1249/JSR.0000000000000533
Westermann, Robert W nevamwe. "Kuongorora Kukuvara Kwevarume nevakadzi veGymnastics: A 10-Year Observational Study." Sports Health vol. 7,2 (2015): 161-5. doi:10.1177/1941738114559705
by Dr Alex Jimenez Athlete Recovery , Chiropractic , Dzose Kudzorera Painini , chisingaperi Pain , kusimbisa muviri , kugwinya , utano , Mishonga , Viscerosomatic Reflex , Wellness
ziviso
Maitiro ekuita maekisesaizi akakosha zvakanyanya kune chero munhu ari kuedza kutanga pahutano hwavo uye hutano rwendo. Zvinogona kunge zviri nyore sekufamba uchipoterera paki kwemaminitsi makumi matatu, kuenda kudhamu renharaunda kunotuhwina, kana kutora kirasi yekusimbisa muviri neshamwari. Kubatanidza hurumende yekurovedza muviri kunogona kutobatsira kuderedza migumisiro ye musculoskeletal kusagadzikana uye zviratidzo zvavo zvakabatana kubva pakukonzera marwadzo mu tsandanyama nemajoini mumuviri. Kunyangwe vanhu vazhinji vaine hupenyu hwakabatikana, zvakakosha kuve nechokwadi kuti miviri yavo iri kuwana maekisesaizi akakwana kuti vanzwe kushoma majoini uye mhasuru kurwadziwa uku vachivandudza mamwe masisitimu anobatsirwa nekudzidziswa. Chinyorwa chanhasi chinotarisa maitiro ekuchengetedza maitiro ekuita maekisesaizi nguva dzose, maekisesaizi anogona kubatsira sei musculoskeletal kusagadzikana, uye kuti nzira yeMET inosanganiswa sei nekuita zvemuviri. Isu tinopa uye tinotaura ruzivo rwakakosha nezvevarwere vedu kune vane certified varapi vanopa anowanikwa marapirwo ekurapa senge nzira yeMET yakasanganiswa nezviitiko zvemuviri kune vanhu vanobata neshuloskeletal pain disorder. Tinokurudzira murwere wega wega nekuvaendesa kune vatinoshanda navo vekurapa zvichienderana nezvakawanikwa nemurwere zvakakodzera. Tinobvuma kuti dzidzo inzira inoshamisa kana tichibvunza vatinopa mibvunzo inonyanyo batsira pakubvumwa kwemurwere. Dr. Alex Jimenez, DC, anoshandisa ruzivo urwu sebasa rekudzidzisa. Disclaimer
Kuchengeta A Nguva Dzose Yekuita Maekisesaizi
Wanga uchinzwa usimbe zuva rese here? Unotenda here kuti hauna nguva yakakwana yekurovedza muviri uye kunzwa kushushikana? Kana kuti wanga uchirwadziwa zvisingadikanwi uye kuoma mumhasuru dzako nemajoini? Vanhu vazhinji vari kusangana nenyaya idzi mumiviri yavo vangadai vasina kuwana maekisesaizi akakwana kuderedza aya masculoskeletal kusagadzikana. Kana zvasvika kune vanhu vazhinji vari kuyedza kuchengetedza tsika yekurovedza muviri nguva dzose kuti vari nani hutano hwavo zvingave zvakaoma asi zvisingaite. Kune nzira dzakawanda dzekubatanidza muitiro wezuva nezuva unoenderana nekuita shanduko diki muhupenyu hwako hwezuva nezuva. Kufamba neshamwari kana mhuka dzinovaraidza, kuenda kukirasi yekusimbisa muviri, kana kuita squats kumba kunogona kubatsira kukura kwetsandanyama uye kukurudzira kukurudzira kuenderera mberi neshanduko idzi diki. Nekudaro, zvimwe zvezvikonzero zvinoita kuti vanhu vazhinji vawedzere maekisesaizi zvinoda nguva yakawanda. Zvidzidzo zvinoratidza kuti vanhu vazhinji vanowanzorega chero nzira yekurovedza muviri nekuda kwekuda nguva yakawanda kubva muhurongwa hwavo hwakabatikana. Vanhu vasingaite maekisesaizi nguva dzose vanogona kuve panjodzi yekuva nezvinetso zvine chekuita nehutano uye kusagadzikana kwakabatana neiyo musculoskeletal system.
Exercise For Musculoskeletal Disorders
Kana iyo musculoskeletal system yakabatana nezvinetso zvine chekuita nehutano nekuda kwekusagadzikana kwemuviri, kana muviri usiri kuwana maekisesaizi akakwana, zvinogona kukonzera kurwadziwa kwemhasuru uye majoini uye zvimwe zvinosanganisirwa zviratidzo zvinogona kukanganisa kufamba. Zvidzidzo zvekutsvaga zvakaratidza marwadzo iwayo munzvimbo dzakananga dzomuviri, dzinosanganisira musana, mutsipa, uye mapfudzi, kazhinji kacho nemhaka yenguva yakawedzerwa yekugara pasi uye kusaita basa kunoita kuti vanhu vakawanda vatange zvirwere zvemusculoskeletal. Kana kurwadziwa uye kusagadzikana kuchikanganisa muviri, zvinogona kukonzera visceral-somatic kurwadziwa munzvimbo dzakasiyana dzemuviri. Kwete izvozvo chete, asi mhasuru dzakasiyana-siyana dziri kumusoro nepamusoro pemigumo yemuviri dzichapfupikiswa uye dzisina simba nekufamba kwenguva, zvichiita kuti hurema uye hurombo husina kunaka. Iye zvino zvose hazvina kurasikirwa, sezvo kune nzira dzekuderedza migumisiro yehutano hwe musculoskeletal uye kubatanidza kurovedza muviri sechikamu chezuva nezuva chemunhu.
VIDEO
Wanga uchitarisana nemusana, mutsipa, kana nyaya dzepafudzi here? Wanga uchinzwa usimbe mushure mezuva refu, rakaoma kubasa? Kana iwe unoda kubatanidza maekisesaizi akawanda mumaitiro ako ezuva nezuva? Vanhu vazhinji vanga vachinetsekana nenyaya dzemusculoskeletal mumiviri yavo nekuda kwekusashanda muviri kana kusave nenguva yakakwana muzuva ravo. Kana izvi zvikaitika, zvinokonzeresa kusagadzikana kwakawanda kwakabatana neiyo musculoskeletal system inoenderana nekurwadziwa. Nekudaro, kuita shanduko diki mumuitiro zvinogoneka nekuisa nguva parutivi kwemaminetsi mashoma uye kufamba-famba kudzivirira nyaya kubva pakukanganisa muviri. Zvidzidzo zvinoratidza kuti kuita maekisesaizi ekuita maminetsi mashoma kunogona kubatsira kuderedza mhedzisiro yekunyunyuta kwemusculoskeletal uye kuwedzera kugona kwebasa. Uyezve, maekisesaizi akasanganiswa nechiropractic kuchengetedza anogona kuwedzera kuderedza kukanganiswa kwemusculoskeletal kusagadzikana kuri kuitika mumajoini akasiyana-siyana uye tsandanyama nekudzorera muviri uye kuita kuti aporese zvakasikwa. Vhidhiyo iri pamusoro inotsanangura kuti chiropractic kuchengetedza inobatanidzwa sei musculoskeletal disorders uye inobatsira kubvisa marwadzo-sezviratidzo zvinosanganiswa nepinal subluxation.
Iyo MET Technique & Exercise
Iye zvino, chirongwa chekurovedza muviri chinogona kubatsira kuderedza marwadzo-semhedzisiro pane musculoskeletal system uye kubatsira nekukura kwemhasuru. Maererano ne "Clinical Applications of Neuromuscular Techniques," naLeon Chaitow, ND, DO, uye Judith Walker DeLany, LMT, kusiyana kwega kwega kwekudzidzira kurovedza muviri, kufanana nesimba uye kudzidziswa kwekutsungirira kunosanganisira zvakasiyana-siyana zvemhasuru mumuviri uye zvinobatsira nekukura kwemisumbu. Iye zvino zviri nani kutanga zvishoma nezvishoma uye kuvaka kuti uvandudze kutsungirira kwemuviri kudzivirira kukuvara kubva pakukanganisa mapoka emhasuru. Saka nei kurapwa kuripo kunoshandisa nzira yeMET yakasanganiswa nekurovedza muviri kubatsira kutambanudza nekusimbisa mhasuru uye kumutsiridza majoini. Maererano nezvidzidzo zvekutsvakurudza , kubatanidza nzira yeMET uye kutambanudza musati waita maekisesaizi kwakavandudza tsandanyama uye kufamba kwakabatana uye kwakawedzera kufamba kwemuviri pasina kurwadziwa. Kubatanidza kutambanudza uye kurovedza muviri kunogona kubatsira muviri kubva mukukudziridza ramangwana musculoskeletal nyaya uye inogona kuve chikamu chechero chiitiko chezuva nezuva chemushandi akabatikana.
mhedziso
Nevanhu vane purogiramu yakabatikana, kubatanidza maminetsi mashoma ekurovedza muviri kunogona kubatsira munhu uye musculoskeletal system yavo. Kana muviri uchinge uchitarisana nenyaya dzemusculoskeletal dzine chekuita nekusashanda kwemuviri, zvinogona kutungamira kune ramangwana kusagadzikana izvo zvinogona kuita kuti muviri ubate nekurwadziwa uye kusafamba. Nokudaro, kuchinja kuduku mumuitiro, sekufamba kana kurovedza muviri kwemaminitsi mashomanana, kunogona kubatsira muviri munguva refu. Pamusoro pezvo, kubatanidza nzira dzekurapa dzakaita seMET dzakasanganiswa nekurovedza muviri kunobatsira kutambanudza nekusimbisa musculoskeletal system, zvichiita kuti muviri uzvidzore wega wega kudzivirira kumwe kukuvara.
References
Chaitow, Leon, uye Judith Walker DeLany. Clinical Kushandiswa kweNeuromuscular Techniques . Churchill Livingstone, 2002.
Iversen, Vegard M, et al. "Hapana Nguva Yokusimudza? Kugadzira Zvirongwa Zvekudzidzisa Zvinoita Nguva Yesimba uye Hypertrophy: Ongororo Inorondedzera. Mushonga Wemitambo (Auckland, NZ) , US National Raibhurari yeMishonga, Gumiguru 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8449772/ .
Phadke, Apoorva, et al. "Magumisiro eMuscle Energy Technique uye Static Kutambanudza Pamarwadzo uye Kuremara Kwekushanda muVarwere vane Mechanical Neck Pain: Chiyero Chinodzorwa Chisina Kurongeka." Hong Kong Physiotherapy Journal : Kuburitswa Zviri pamutemo kweHong Kong Physiotherapy Association Limited = Wu Li Chih Liao , US National Raibhurari yeMishonga, 14 Kubvumbi 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC6385145/ .
Shariat, Ardalan, et al. "Hofisi Yekudzidzira Kudzidzira Kudzikisa uye Kudzivirira Kuitika KweMusculoskeletal Disorders pakati peVashandi Hofisi: Hypothesis." The Malaysian Journal of Medical Sayenzi: MJMS , US National Raibhurari yeMishonga, Chikunguru 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5025063/ .
Tersa-Miralles, Carlos, nevamwe. "Kubudirira Kwenzvimbo Yebasa Rokuita Kupindira Mukurapa KweMusculoskeletal Disorders muVashandi Hofisi: Ongororo Yakarongeka." BMJ Open , US National Raibhurari yeMishonga, 31 Ndira 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC8804637/ .
Disclaimer
by Dr Alex Jimenez Athlete Recovery , Mitambo Injodzi
Vamhanyi, mapros, semi-pros, varwi vekupera kwevhiki, vanofarira kusimba, uye vanhu vakagwinya uye vane hutano vanogona kunzwa vachibiridzirwa kana vakuvadzwa. Kukuvara kwemitambo kupora kunosanganisira kuzorora, kurapa kwemuviri, chiropractic reignment, uye kugadzirisa. Zvisinei, zvinogona kuva pasina kana munhu wacho akasapora mupfungwa uye mupfungwa. Kurarama nekunetseka kwekukuvara, kutsaurirwa uye kutama kupfuura zvakaipa, uye kutarisa zvakanyanya pamazano akanaka kwakakosha uye kunoda kusimba kwemuviri uye kwepfungwa.
Kurarama Nekukuvara Kwemitambo
Kubatanidza hunyanzvi hwepfungwa dzemitambo kwakakosha sevanhu vanogona kusangana nemanzwiro ane chekuita nekukuvara sekufunganya, kusuwa, kuvhiringidzika, kutsamwa, kuramba, kuzviparadzanisa nevamwe, uye kuora mwoyo. Kutarisana nekukuvara uye kushandisa nguva yekuzorora kuratidza uye kuwana maonero matsva kunobvumira mutambi kuti avandudze zvinangwa zvavo nekunyanya kutarisisa, kuchinjika, uye kusimba.
Mazano Anogona Kubatsira
Nzwisisa Kukuvara Kwacho
Kuziva chikonzero, kurapwa, uye kudzivirira kwekukuvara chaiko kunoguma nekunzwisisa kwakadzama uye kushoma kutya kana kunetseka. Kutaura nachiremba, chiropractor yemitambo, mudzidzisi, murairidzi, uye chiremba wepfungwa anogona kubatsira vanhu kudzidza zvavanofanira kuita kuti vadzore nekukurumidza uye nemazvo. Zvinhu zvishoma zvekufunga zvinotevera zvinosanganisira:
Mhando yekukuvara.
Nzira dzekurapa.
Chinangwa chekurapa.
Nguva yekudzorera.
Nzira dzokugadzirisa nadzo. Rehabilitation tarisiro.
Zvimwe zviitwa zvakachengeteka.
Yambiro zviratidzo zvekuti kukuvara kuri kuwedzera.
Kuwana maonero echipiri kunokurudzirwa, kunyanya kana kuvhiyiwa kuri kurayirwa.
Tarisa Pakupora
Panzvimbo pokuisa pfungwa pakusagona kutamba, kurasikirwa nesimba, kudzidzirazve kufamba, uye kureba kwenguva yazvingatora, kubvuma kuti muviri wakuvadzwa uye unoda kugadziriswa kuti udzoke kuzotamba kunobatsira zvikuru. Kutora mutoro wekugadzirisa maitiro kunounza zvibereko zvakanaka uye kunovaka chivimbo.
Ramba Wakazvipira
Kuora mwoyo uye kushayikwa zvirongwa zvekurapa zvinotarisirwa, kunyanya pakutanga kana usingakwanise kuita, uye zviratidzo zvinorwadza zviri kuuya. Kuti uwane zvakanyanya kubva mukudzoreredzwa, ramba wakatarisa pane izvo zvinoda kuitwa, kwete izvo zviri kurasika.
Kukurumidzisa kuporeswa, ramba wakazvipira, uye chengetedza mafungiro akanaka ekukunda kukuvara.
Isa pfungwa dzakafanana uye kukurudzira sezvawaizoita paunenge uchidzidzira mutambo kune kurapwa uye kurapa zvikamu.
Inzwa zvinotaurwa nachiremba, chiropractor , murapi, uye mudzidzisi wemitambo vanokurudzira, sezvawaizoita murairidzi.
Gadza zvibodzwa zvidiki zvekuvaka kukurumidza uye kuchengetedza chiyero, uine chinangwa chekupedzisira chekupora uye kudzokera kumutambo.
Kuzvitaura wega kwakakosha kuti utarise mafambiro, zvimhingamupinyi, maonero matsva pamutambo, uye zvaunoda kuzadzisa.
Simbisa Pfungwa
Tsvagiridzo inoratidza kuti kupora kunogona kuitika nekukurumidza nekushandisa hunyanzvi hwepfungwa senge mifananidzo uye nokuzvidzora hypnosis . Aya matekiniki anoshandisa pfungwa dzese kugadzira mifananidzo yepfungwa, manzwiro, uye manzwiro emhedzisiro inodiwa. Izvo zvinoshandiswa pakuvandudza hunyanzvi hwemitambo uye matekiniki, kushushikana kwemutambo, uye kupora kukuvara.
tsigira
Mhinduro yakajairika mushure mekukuvara ndeyekuzviparadzanisa nevamwe kubva kuchikwata, varairidzi, mhuri, uye shamwari. Zvisinei, kuramba uchionana nevamwe paunenge uchipora kunokurudzirwa zvikuru sezvo vanhu vose ivava vanenge varipo paunenge uchida mazano, kutaura manzwiro ako, kana kuti kusimudzira pfungwa dzako paunenge uchinzwa waora mwoyo. Kuziva kuti haufanirwe kutarisana nekukuvara wega kunogona kukusundidzira kuti uenderere mberi.
Alternate Fitness
Vanhu vanopinda mukurapwa kwekukuvadzwa pasina mubvunzo vachapfuura nekusimbiswa kwemuviri, kutambanudza, nezvimwewo. Asi zvichienderana nerudzi rwekukuvara, vanhu vanogona kugadzirisa kudzidziswa kwavo kwemitambo kana kuwedzera nzira dzakachengeteka uye dzakapfava dzemaekisesaizi kuchengetedza mamiriro uye simba remutambo wavo. Izvi zvinogona kukurudzira kupora, sezvo munhu wacho achiri kutora chikamu uye achishanda kuti adzoke kuzotamba. Taura nachiremba, chiropractor, mudzidzisi, kana murapi kuti ubatsire kugadzira imwe chirongwa chekurovedza muviri chakatenderedza mutambo chaiwo.
Nekuongororwa kwakakodzera uye chirongwa chekurapa, kutora kudzoreredza uye kupora zvishoma nezvishoma, kuisa zvinangwa zvinogoneka, nekuchengetedza mafungiro akanaka, kubata nekukuvadzwa kunogona kuve rwendo rwekudzidza rwakabudirira.
Kuvhura Kunyaradza Kurwadziwa
VIDEO
References
Clement, Damien, nevamwe. "Mapinduriro ezvepfungwa panguva dzakasiyana-siyana dzemitambo-kukuvara kugadzirisa: chidzidzo chemhando." Journal of athletic training vol. 50,1 (2015): 95-104. doi:10.4085/1062-6050-49.3.52
Johnson, Karissa L, nevamwe. "Kuongorora Hukama huri pakati peKusimba Kwepfungwa uye Kuzvinzwira tsitsi mune Mamiriro eKukuvadzwa Kwemitambo." Journal of sport rehabilitation vol. 32,3 256-264. 1 Zvita 2022, doi:10.1123/jsr.2022-0100
Leguizamo, Federico et al. "Unhu, Maitiro Ekuita, uye Hutano hwepfungwa muVatambi Vanotamba Vakanyanya Panguva Yekuvharirwa Kubva kuCOVID-19 Pandemic." Frontiers in public health vol. 8 561198. 8 Jan. 2021, doi:10.3389/fpubh.2020.561198
Rice, Simon M et al. "Utano hwepfungwa hweVatambi veElite: Iyo Inorondedzera Yakarongeka Wongororo." Mushonga wemitambo (Auckland, NZ) vol. 46,9 (2016): 1333-53. doi:10.1007/s40279-016-0492-2
Smith, AM nevamwe. "Kukanganisa kwepfungwa kwekukuvara kwemitambo. Kutsungirira. " Mushonga wemitambo (Auckland, NZ) vol. 9,6 (1990): 352-69. doi:10.2165/00007256-199009060-00004
