Mokhoa oa ho phekola bohloko ba lengole kamora ho matha

Litaba

• 1. Sebelisa roller ea boithati
• 2. Roala leqhoa lengoleng
• 3. Roala lieta tse mathang
• Roala tensioner mangole
• 5. Leseli le otlolla habeli ka letsatsi
• 6. Ho noa lipilisi tsa bohloko le li-anti-inflammatories
• Ja lijo tse thibelang ho ruruha letsatsi le letsatsi
• 8. Phomolo

Ho phekola bohloko ba lengole kamora ho matha ho kanna ha hlokahala hore ho tlotsoe mafura a khahlanong le ho ruruha, joalo ka Diclofenac kapa Ibuprofen, sebelisa litlolo tse batang kapa, ha ho hlokahala, nka sebaka sa koetliso ea ho matha ka ho tsamaea ho fihlela bohloko bo kokobela.

Ka kakaretso, bohloko ba lengole ke letšoao le ka hlahang ka lebaka la Iliotibial Band Friction Syndrome, e tsejoang ka hore ke SABI, e atisang ho bonoa ho batho ba mathang letsatsi le leng le le leng mme e tšoauoa ka bohloko lehlakoreng la lengole.

Leha ho le joalo, bohloko kamora ho matha le bona bo ka hlaha ka lebaka la mathata a kang ho roala hammoho kapa tendonitis, 'me ha bohloko bo sa fele kamora beke kapa bo eketseha butle butle ho bohlokoa hore o emise ho matha mme o bone ngaka ea masapo kapa ea physiotherapist ho tseba sesosa sa bohloko ba lengole , 'me ho kanna ha hlokahala ho etsa liteko tsa tlhahlobo, tse kang x-ray kapa computed tomography. Bona ho eketsehileng ka bohloko ba lengole.

Kahoo, maano a mang a ka thusang ho imolla bohloko kamora ho matha a kenyelletsa:

1. Sebelisa roller ea boithati

The foam foam bakeng sa ho intša sililoa, tsejoang hape e le foam roller, e ntle haholo ho loantša bohloko mangoleng, manamaneng, quadriceps le mokokotlong. O hloka feela ho beha roller fatše mme o e tlohelle e thelletse sebakeng se bohloko metsotso e 5 ho isa ho e 10. Morero ke ho ba le moqolo o moholo, o ka bang 30 cm o tiileng haholo ho khona ho ts'ehetsa boima ba 'mele oa hau, hobane o tla tlameha ho boloka boima ba' mele bo le holim'a moqolo.

2. Roala leqhoa lengoleng

Maemong a bohloko kamora ho matha, khatello e batang kapa leqhoa e ka sebelisoa lengoleng, haholo ha e ruruhile ebile e le khubelu, kaha e thusa ho fokotsa bohloko le ho ruruha.

Maemong ana, ho hlokahala hore leqhoa le sebetse metsotso e ka bang 15, le sebelisa makhetlo a 2 ka letsatsi, 'me e' ngoe ea likopo e lokela ho ba hantle kamora peiso. Ho bohlokoa hape ho beha lesela le lesesaane tlasa leqhoa ho thibela ho chesoa ha letlalo, e ka bang mokotla oa meroho e hoammeng, likhalase tsa leqhoa tse tsoang sehatsetsing kapa mekotla e ikhethileng ea metsi a batang e ka rekoang khemising.

Ntle le moo, kamora ho tlotsa leqhoa, ho ka etsoa massage e nyane ea lengole, ho tsamaisa lesapo la lengole le chitja ka lehlakoreng le leng bakeng sa metsotso e 3 ho isa ho e 5.

3. Roala lieta tse mathang

Ho bohlokoa ho roala lieta tse loketseng nakong eohle ha u ikoetlisa, kaha li lula leoto hantle ebile li fokotsa menyetla ea ho tsoa kotsi. Ntle le koetliso, o lokela ho roala lieta tse u lumellang ho ts'ehetsa maoto a hau hantle, ka hona o lokela ho ba le boea ba rabara bo bolelele ba lisenthimithara tse 2,5. Ntle le moo, ha ho khonahala, motho o lokela ho khetha ho matha litseleng tsa mobu, hobane sekhahla sa mangole se tlase. Bona moralo o felletseng oa ho matha 5 le 10 km butle butle ntle le kotsi.

Roala tensioner mangole

Ka kakaretso, ho beha lebanta le rekereng mangoleng letsatsi lohle ho thusa ho le koala le ho fokotsa bohloko, hobane motho ea thatafallang maikutlo o ts'ehetsa maikutlo a ho ba thata le matšeliso. Ho phaella moo, ho matha ka lengole le tlamiloeng ho ka fokotsa bohloko.

5. Leseli le otlolla habeli ka letsatsi

Ha bohloko bo hlaha lengoleng nakong ea ho matha kapa hang feela kamora ho qeta, motho o lokela ho otlolla ka bonolo, a koba leoto morao mme a ts'oere ka letsoho le le leng kapa a lule setulong ka maoto a mabeli fatše ebe o otlolla leoto butle ka lengole le amehileng, makhetlo a ka bang 10, a pheta bakeng sa li-3 sets.

6. Ho noa lipilisi tsa bohloko le li-anti-inflammatories

Ho opeloa ke mangole kamora ho matha ho ka fokotseha kamora ho sebelisa analgesic, joalo ka Paracetamol, kapa ho sebelisa setlolo se loantšang ho ruruha, joalo ka Cataflan lihora tse ling le tse ling tse 8. Leha ho le joalo, ts'ebeliso ea eona e lokela ho etsoa feela kamora khothaletso ea ngaka kapa ngaka ea masapo.

Ntle le moo, maemong a mang, joalo ka ho lemala ha ligament, ho kanna ha hlokahala hore ho etsoa opereishene ea lengole, ho etsa setho sa maiketsetso, mohlala.

Ja lijo tse thibelang ho ruruha letsatsi le letsatsi

Lijo tse ling tse ka u thusang ho hlaphoheloa bohloko kamora ho matha li kenyelletsa konofolo, tuna, ginger, turmeric, saalmon, peo ea chia, marotholi a oli ea bohlokoa ea sage kapa rosemary, hobane li na le li-anti-inflammatory.

8. Phomolo

Ha bohloko ba lengole bo le matla ka mor'a ho matha, motho o lokela ho qoba ho etsa boiteko bo matla, joalo ka ho se tlole, ho sotha kapa ho tsamaea ka lebelo e le hore a se ke a eketsa bohloko le ho mpefatsa bothata.

Ho thusa ho imolla bohloko kamora ho matha, o ka robala betheng kapa betheng mme o ts'ehetsa maoto a hau ka ho beha mosamo ka tlas'a mangole a hau, kaha ho phomola bonyane metsotso e 20 ho thusa ho fokotsa ho ruruha le ho ruruha.

Sheba malebela a mang ho folisa bohloko ba lengole videong e latelang: