Ukutyunjwa kwemisipha yomlenze ngenye yeyona nzakala exhaphakileyo nje kuphela phakathi kwabadlali be-novice, kodwa nakwabaqeqeshi bangempela. Ukwenza imidlalo ngokuzikhethela, kwiqela okanye kwikhaya, kwizinga le-amateur okanye kwizinga eliphambili libalulekileyo nje kuphela ukuba ukwazi izibonakaliso zolu hlobo olungathandekiyo, kodwa nokukwazi ukulwa ngokuchanekileyo ukuze uphewule ngokukhawuleza izifo kunye nokukhusela iingxaki.
Ziziphi iimpawu zokwelula imisipha yomlenze?
Ukuba wena-ulula imisipha yomlenze (umlenze, i-calf muscle - kule meko ayinandaba), akunakwenzeka ukuba uya kudibanisa eli lizwe nantoni na enye ngenxa yeempawu zalo ezingathandekiyo, kuba umqondiso omkhulu wokwelula umlenze ubuhlungu obukhulu beendawo unokuba nomlingisi othabatha kancane, kwaye awuhambi kunye nexesha.
Kunokuba kuphazamiseke loo miphumo ngenxa yokudlala imidlalo ngaphandle kokufudumala, kungekhona ukufudumala kwemizimba, okanye ukunyamezela ngokwemvelo - okugqithiseleyo kwinqanaba langoku lokuqeqeshwa kwezemidlalo.
Yintoni endiyenzayo xa ndiyolule imilenze?
Ukubethelwa kwemisipha yomlenze kudinga unyango oluphuthumayo. Ngokukhawuleza uthabathe inyathelo, ingxaki ephantsi kakhulu iya kuba yintoni. Khumbula ukulandelelana kokuncediswa kokuqala kunye nolandelayo emva kokulula imilenze:
- Ukuba ubuhlungu obukhulu buba khona, kha wuleka ukusebenzisa. Umthwalo kwisifo esisifo esifanelekileyo singavunyelwanga ngokuthe ngqo kwiiyure ezingama-48 ezilandelayo.
- Faka isicelo sombindi owomileyo emlenzeni wakho - ukuba usebenzisa iqhwa, uyibeke kwisikhwama seplastiki uze ugobe ithawula. Ngaphandle koko, unobungozi nje ukululalisa izihlunu, kodwa nokufumana i-hypothermia, eyona yimbi kakhulu. Faka isicelo sokubanda okubomileyo kucetyiswa njalo emva kweeyure ezine ukuya kwemizuzu eyi-15-30.
- Endaweni yokwelula, musa ukubeka ingcinezelo eninzi kwi-bandage elastic, zama ukuphazamisa umsizi kwiiyure ezingama-48 (iintsuku ezimbini).
- Ngomhla wesithathu unokwenza ukufudumala okuhlambulukileyo okanye ukuhlaziya. Musa ukwenza oku ngaphambili.
- Xa ulwaba imisipha yemilenze kubalulekile ukuba ungagxothi, kodwa uhambe ngokuthe ngqo ukusabalalisa umthwalo. Nangona kunjalo, ukuba unethuba 'lokulala' iintsuku ezimbalwa emva kokulimala - qiniseka ukuyisebenzisa!
Musa ukulibala ukuba ukunweba kweengxube zethole kungadideka ngokulula kunye nokugqithwa kwamadolo. Xa kukho intlungu ebuhlungu, inyanzeliswa ukuba ibone ugqirha kwiziko elikufuphi elikufutshane. Nangona kunjalo, oku akusiyo kuphela isizathu sokuya khona.
Izimpawu eziphazamisayo
Unokufumana unyango lwasekhaya kuphela xa unamaqabunga e-ankle (anterior or hamstrings) we-low intensity kunye nesifo sobuhlungu obukhulu. Ukuba unesifo esiqingqiweyo okanye esinzima, kufuneka uqhagamshelane neengcali. Izimpawu eziphazamisayo ezibonisa ukuba ufuna ukukhawuleza ukuba ubonakale:
- Intlungu engenakulibala, iphendulela ebubuthakathaka;
- ikhefu elibonakalayo le-muscle;
- ukuchithwa kweendawo ezonakalisiweyo kunye noxinzelelo oluncinane okanye ukuzama ukunyathela unyawo;
- ukungakwazi ukuhambisa umsizi onzima;
- ukubonakala kwemivimbo kunye neengqumbo;
- ubukhulu bobubele, intlungu engapheliyo xa uzama ukuthintela indawo eyonakalisiweyo;
- ukulahlekelwa kwentengiso yomzimba kwindawo yokuxhwaleka;
- ubomvu kwindawo yomonakalo.
Kwiyiphi na le meko, ukuzonyango kunqandekile: kufuneka uhambe kwikliniki yokugandagula apho uya kuhlolisiswa ngugqirha kwaye akuxelele indlela yokuphatha umlenze osalula kwimeko yakho nokuba unobungozi obunzima.