Zvirwere uye zvinetso ndekukuvara kwezuva nezuva kune zviratidzo zvakadai, asi zvinosanganisira zvikamu zvemuviri zvakasiyana.

Tsitsi ndeyekutambanudza kana kubvarura kwegiramu - mabhendi akaomarara ezvigunwe zvine tambo zvinobatanidza mapfupa maviri pamwechete. Iko kunowanzo nyonganyoka is the ankle sprain.

Kushushikana kuri pamusoro pekutambanudza kana kubvarura mhasuru kana tendon Fibrous tishu inobatanidza mhasuru nemapfupa. Mitsetse inowanzoitika muzasi kumashure uye hamstrings.

• Kushandiswa kwakadaro kwemashure maviri nematambudziko kunosanganisira Pkutenderera kubva pakuwedzera kukuvara, Ris, Ice, Compression and Elevation.
• Zvinyoro zvinyoro uye zvinetso zvinogona kurapwa pamba.
• Mvura yakasimba uye matambudziko angada kuvhiyiwa.

Nezve: Sprains And Strains

Munhu wose anokwanisa kuwana tsvina kana dambudziko.

Zviratidzo zvepakati: kurwadziwa, kuzvimba, kuputika, kusakwanisa kushandisa kana kutamisa sangano.

Zviratidzo zvepfungwa: tsvina dzemuviri, kuzvimba, kugumburwa uye dambudziko kufamba.

Ona chiremba kana une chirwere chinorwadza kana dambudziko.

Nguva yakawanda yaunoda kupora zvakakwana mushure mokunge urombo kana kushungurudzika zvinoenderana nemunhu uye rudzi rwekukuvara.

Kuedza ku dzokera kumabasa nguva dzose kana mitambo pakarepo unogona kukuradza vakakuvara munzvimbo yacho zvakanyanya kana kuti kuumba zvinetso zvakanyanya.

ACSM Ruzivo On

Sprains, Strains And Tears

Mhepo inokuvadza kune gorosi, asi dambudziko riri kukuvara kumusana kana tete. Zvose izvi zvinogona kukonzera nguva yakawanda yakarasika kubva kumitambo.

SPRAINS

Nzira inokuvadza kune gorosi, mabhanhire akasimba ezvisikwa zvinobatanidza pfupa kune imwe mubatanidzwa. Kuoma kwepasita kunogona kuenzanisirwa nehuwandu hwehutu hunoputika, hunoita pahutano hwakanyatsogadzikana, kurwadziwa uye kuzvimba.

ZVIMWE ZVEMISIMBA

• Chikoro chekutanga (zvinyoro) kubvarura zvishoma, kurwadziwa kana kuzvimba; kubatana kugadzikana kwakanaka.
• Chikoro chechipiri yakafararira renji yekukuvara, iine mwero kusagadzikana uye pakati nepakati kusvika pakurwadziwa kwakanyanya uye kuzvimba.
• Chechitatu (yakaoma kwazvo) ligament rakatsemuka chose; mubatanidzwa hauna kugadzikana; kurwadziwa kwakanyanya uye kuzvimba; mamwe matissue anowanzo kanganisika.

INOTONGA

Kushungurudzika kukuvara kwemhasuru yemhasuru uye kune imwe tambo inosungira mhasuru kune pfupa. Mamwe mazita echinetso anosanganisira torn mhasuru, muscle dhonza uye ruptured tendon.

ZVIMWE ZVEMISIRA

• Chikoro chekutanga (zvinyoro) zvidiki kubvarura; unyoro hunyoro; kurwadziwa nekuzara kwakazara kwekufamba.
• Chikoro chechipiri yakabvaruka mhasuru kana tendon tishu; zvinorwadza, zvishoma kufamba; pamwe kumwe kuzvimba kana kushungurudzika panzvimbo yekukuvara.
• Chechitatu (yakaoma kwazvo) kushomeka kana kusafamba; kurwadziwa kunenge kwakanyanya pakutanga, asi kunogona kusarwadza mushure mekukuvara kwekutanga.

BUTA KUDZIDZA

Pane humwe zvisarudzo zvaunofanira kuita kana iwe uchizvikuvadza, kusanganisira kukura kwekukuvara uye iwe unofanira kuenda kumutano wehutano. Tsvaga maitiro, kunyanya kuzvikudza uye kuchinja muvara rweganda. Kana pane kuora mwoyo, kunyanya kukura kana kurwadziwa, iwe unofanirwa kukanganisa nzvimbo yacho uye kutsvaka rubatsiro rwechiremba. Zvakawanda zvakaputsika hazvizokonzera kuora.

KUDZIDZA KUTAURA KUNO KUTANGA

Kutungamirirwa kwezvose zvinokonzera uye zvinetso zvinotevera PRICE chirevo.

• P Dzivirira kubva kukuvara zvakare.
• R Rict Rambidza zvinoitwa.
• I Nyorera Ice.
• C Nyorera Kudzvinyirira.
• E V Simudza nzvimbo yakakuvara.

Iyi PRICE inogadzirisa chikamu chekudzivirira pakukuvara nekuvandudza nzira yekurapa. Tsvina, pads nemapfundo zvinodzivirira hutano kana musimba kubva pakukuvadza kana ukashandiswa zvakakodzera (kazhinji kune zvakanyanya kuoma kana kushungurudza). Basa rinodziviswa, kazhinji kune 48- 72 maawa, richabvumira kuporesa kutanga. Munguva yegadziriro yebasa, kunyatsodzika kwemuviri kana hutano kunofanira kutanga. Ice inofanira kushandiswa kwe15 -20 maminitsi ose emaminitsi 60-90. Kunyanya kushandiswa, kwakadai sekuvhara mabhanhire, kunofanira kuchengetwa pakati pekufungidzira.Ungave uchida kubvisa bandage uchirara, asi kuichengeta kunomanikidzwa kunyange munguva yeusiku ndiyo yakanakisisa. Kurera chikwata kuchaitawo kuti kuvhara kuve zvishoma. Kana iwe uchifungidzira zvinopfuura kukuvadza kwakanyanyisa, haugone kuisa uremu pachidimbu, kana kunopa nzira, unofanirwa kubvunzurudza mutano wehutano.

CHIMWE CHINOKOSHA CHINOFANIRA KUBATSIRA PROGRAM

Chirongwa chakakomberedzwa chemuviri chinosanganisira kurovedza muviri uye kusimbisa kurovedza muviri, asi kwete muchikamu chimwe chete. Musanganiswa uyu unobatsira kuchengetedza kana kuvandudza moyo wemoyo uye musimba kugwinya uye hutano hwakakwana uye basa. Kugara uchiita zvekuita muviri kunopa zvakawanda zvehutano mabhenefiti pane kushoma, kurovera kwakasimba, saka sarudza kurovedza muviri kwaungangonakirwe uye kuti iwe unogona kuisa mune yako purogiramu. ACSM's kukurudzira kwekuita kwevakuru vane hutano, yakagadziridzwa muna2011, inokurudzira ingangoita maminetsi makumi matatu epakati-kusimba chiitiko chemuviri (kushanda nesimba zvakakwana kuti ubike ziya, asi uchiri kugona kuenderera mberi nekukurukurirana) mazuva mashanu pasvondo, kana makumi maviri. maminetsi ebasa rine simba mazuva matatu pavhiki. Kusanganiswa kweyekuenzanisira- uye nesimba rakasimba chiitiko kunogona kuitirwa kuzadzikisa kurudziro iyi.

Mienzaniso yezviito zvekushandiswa kwemaerobic ndeyokuti:

Kufamba
Kumhanya
Kukwira masitepisi
Kuchovha bhasikoro
Owing Kukwasva
Yambuka nyika skiing
Imming Kushambira

Pamusoro pe, simba rokudzidzisa rinofanira kuitwa zvishoma kwemazuva maviri vhiki imwe neimwe, ne 8-12 kudzokorora kweZ8-10 maitiro akasiyana-siyana anotarisa ose makuru makuru emapoka. Rudzi urwu rwekudzidzira runogona kuitwa kuburikidza uchishandisa uremu hwemuviri, kushandiswa kwezvikwata, zviremba zvisingabhadharwi, mishonga yezvirairo kana masimbi.

KUBATSIRA

Chikamu chinotevera chekuvandudza chinotanga kutevera yekutanga 48 kusvika maawa 72. Chikamu chechipiri chinonyanya kuratidza kufamba kwakanyanyisa kwemuviri kana musungo, kunyorova kwekudzivirira muviri, kubatana kwemahofisi ekudzidzira nekupfuurira icing. Munguva iyi, unogona kudzokera kune mamwe mabasa anotyisa, sekusimbisa. Pain inofanira kugara yakadzika panguva yekuvandudza. Kana kurwadziwa kuchiwedzera, zvinowanzoreva kuti wakaedza kuita zvakawanda. Muhupenyu hwako hwose iwe unogona kuchengetedza chirongwa chekudzidzisa aerobic. Zvasarudzwa pakudzidzisa zvinosanganisira mabhasikoro ekumhanya, kushambira, kufamba kana kukwira mumvura. Kana kukuvadza kuri kudarika kuderera kwepachesi kana kushungurudza, zvakanakisisa kutarisa mutano wako wehutano.

MUENZANISO: PROGRESSION YOKUDZIRISWA KWEMUNYORWA

RANGE ROKUDZIDZA

• Tirasi inobata nezvigunwe
• Dhiroka nherufa nemakumbo
• Kutarisa netheche (yakapfuura)

KUDZIDZISA ZVINOKUDZIDZISA (KUTANGA KUSIMBA)

• Tsoka tsoka kumisidzana nechinhu chakasimba kumusoro, pasi uye padivi-ne-divi
• Tubing maitiro ekufungidzira kwose (kurwadziwa pasina)
• Toe inomuka (yakapfuura)
• Hops - tanga kumberi uye kumashure, mapfupi hops (epamberi)
• Zviyereso Heavy tubing kana cuff zviremu (zvemberi)

POSITION YOKUTANGA (REGAINING BALANCE)

• Kumira nemeso akavharwa - squats akasarudzika uye kumacheto-kune-padivi mashifiti
• Chimiro chimwechete-chiremera nemaziso chakavharwa (zvakasimudzwa)

MHANDO DZOKUTENDA KUVANHU

• Kuita zvemitambo-zvakanyatsoshandiswa zvakadai sekuvhara.

KURAMBA ZVINOKOSHA ZVINOKOSHA!

Vaya vane simba panyama vanowanzo rarama hupenyu hwakareba, hune hutano. Kutsvagurudza kunoratidza kuti kuita zvine mwero zvemuviri senge maminetsi makumi matatu pazuva rekufamba nekukurumidza - zvinonyanya kubatsira kuhupenyu hurefu. Kunyangwe munhu ane njodzi senge yakakwira BP, chirwere cheshuga kana kunyange tsika yekuputa anogona kuwana mabhenefiti chaiwo kubva mukubatanidza chiitiko chemuviri muhupenyu hwavo hwezuva nezuva. Sezvo akawanda ma dieters awana, kurovedza muviri kunogona kukubatsira kuti ugare pane kudya uye kurasikirwa nehuremu. Ndezvipi zvimwe zvekuita maekisesaizi zvinogona kubatsira kudzikisa kukwira kweropa, kudzora shuga yeropa, kugadzirisa mwero wecholesterol uye kuvaka mapfupa akasimba.

CHIKAMU CHOKUTANGA

Usati watanga chirongwa chekurovedza muviri, tora bvunzo yehutano, kana kuwedzera zvakanyanya danho rako rebasa, ita shuwa yekupindura mibvunzo inotevera. Ichi chiitiko chekugadzirira kugadzirira mibvunzo (PAR-Q) chinobatsira kuona kana wagadzirira kutanga kurovedza muviri kana chirongwa.

• Pane chiremba wako akambotaura here kuti une mwoyo wemuviri kana kuti iwe unofanirwa kubatanidzwa muchiito chekuita sezvakakurudzirwa nachiremba?
• Unonzwa kurwadziwa mubhokisi rako panguva yekuita basa?
• Mwedzi wakapera, wakanga uine kurwadziwa kwepfupa here iwe usina kuita basa rekuita muviri?
• Iwe unorasikirwa nehutano hwako kubva muchezzinesi here? Iwe unomboshushikana here?
• Iwe une dambudziko repfupa kana sangano rinogona kuomeswa nekuchinja mune basa rako rechiito here?
• Iko chiremba wako iye zvino anorondedzera zvinodhaka nekuda kweropa rako kana mamiriro emwoyo here?
• Iwe unoziva nezvechikonzero chipi zvacho iwe haufaniri kutora chikamu mumuitiro wepanyama?

Kana iwe ukapindura hongu kune mumwe kana mimwe mibvunzo, kana iwe uri pamusoro pemakore makumi mana ekuberekwa uye uchangobva kushanda, kana kana uine hanya nehutano hwako, bvunza chiremba usati watora bvunzo yehutano kana kuwedzera zvakanyanya chiitiko chako chemuviri. Kana iwe ukapindura kwete kumubvunzo wega wega, zvingangoita kuti iwe unogona kutanga zvakanaka kurovedza muviri.

ZVAUNOFANIRA KUBATSIRA

Usati watanga chirongwa chipi nechipi chekuita basa, kusanganisira mabasa anoratidzwa mubhurocha iri, vanhu vanofanira kuedza kurapwa kwechiremba uye kubvumirwa kuita basa. Hasi mapurogiramu ose ekushandisa maitiro akakodzera kumunhu wose, uye mamwe mapurogiramu anogona kukonzera kukuvara. Mabasa anofanira kuitwa nenzira inofadza kumushandisi. Vashandi vanofanira kurega kubatanidzwa mune chero basa rekuita basa iro rinokonzera kurwadziwa kana kusagadzikana. Mumamiriro ezvinhu akadaro, kubvunzurudza kwechiremba kunofanira kuwanikwa pakarepo.

Yakadhindwazve nemvumo yeAmerican College yeSports Medicine. Copyright � 2011 American College of Sports�Medicine. Iri bhurocha rakagadzirwa uye rakagadziridzwa naA. Lynn Millar, Ph.D., PT, FACSM, uye rakagadzirwa neACSM's Consumer Information Committee. Shanyira ACSM online pa www.acsm.org.

 

Sprains And Strains: Vatambi