Nigute gusiganwa ku maguru birinda imvune ya siporo?Nigute ushobora kwikiza?
Vuba aha, ndizera ko abantu bose bitondera ibisubizo byiza byimikino Olempike.
Yang Shuorui w'imyaka 18 y'amavuko yakomeretse mu myitozo yo gususurutsa mbere yo guhatanira itike yo gusiganwa ku maguru mu bagore.Yavuwe na ambulance ajyanwa mu bitaro kwivuza.
Umukino wo gusiganwa ku maguru, kubera ishyaka ryarwo, ushimishije, ushimishije n’urubyiruko rwinshi rukunda, ariko abantu benshi ntibazi ni uko narwo rufite ibyago byinshi byo gukomeretsa.Noneho, uburyo bwo kwirinda imvune zo gusiganwa ku maguru nuburyo bwo "kwikiza" nyuma yimvune ?Uyu munsi tuziga hamwe.
Ni izihe mpamvu zikunze gutera ibikomere byo gusiganwa ku maguru?
Ibikorwa bya tekiniki gufata ntabwo bikomeye
Mbere yo gusiganwa ku maguru, nta ntego yuzuye yo gushyuha, harimo ibikorwa byuzuye byingingo, imitsi hamwe no kurambura imitsi, guhumeka neza, nibindi.
Muburyo bwo kunyerera, kuringaniza umubiri, guhuza no kugenzura umutekano ntabwo ari byiza, mumuvuduko urihuta cyane, guhindura tekinoloji ntabwo ari ubuhanga, umuhanda cyangwa impanuka idahwanye, ntibishobora kwihindura mugihe, igisubizo ako kanya ni kibi, byoroshye kuri gutera urwungano ngogozi, imitsi hamwe na ligament, ndetse no kuvunika nibindi bikomere bya siporo.
Kumenya umutekano muke
Ubumuga bwa bamwe mu basiganwa ku maguru nabwo ni imwe mu mpamvu zitera imvune za siporo. Umukino wo kugenda ugenda wihuta, ubutaka biragoye koroshya kugenzura kugenda, ikibuga gifite ibintu byihutirwa byinshi, abakinnyi bo mu rwego rwo hejuru nabo biragoye kwirinda kugwa no gukomeretsa.Gusiganwa utambaye ibikoresho bimwe byo kurinda, guhagarara nabi kugwa iyo kugwa, birashobora gukomeretsa impanuka.
Amahugurwa adahagije ya psychologiya
Niba abasiganwa ku magare badafite imyitozo ihamye yo mu mutwe mu gihe cyo gusiganwa ku maguru, bizaganisha ku bikorwa bya tekiniki, bitera imvune ya siporo.
Koga mugihe cy'umunaniro cyangwa igikomere
Umukino wo gusiganwa ku magare ni siporo ifite imbaraga nyinshi mu myitozo ikonje, kurya umubiri birihuta, byoroshye kubyara umunaniro.
Umunaniro no gukomeretsa bizagaragara mu mubiri wo kwegeranya ibintu bya acide yimitsi hamwe ningufu zidahagije, ibyo bizagabanya kugabanuka kwimitsi, kurambura nabi, bikunda kwangirika.Niba imbaraga zikomeye zitanzwe, ingingo ihuriweho izaramba, ikunze kwangirika.
Ibikoresho
Ibikoresho byo gusiganwa ku magare birahenze cyane, kugirango ubike ikiguzi, muri rusange ibikoresho byo gusiganwa ku maguru birananirana cyane.Kurugero, mugihe unyerera, urubura rwa shelegi na barrière itandukanya inzitizi ntishobora gutandukana mugihe kimwe, byoroshye kuganisha kumavi no kuguru hamwe no kuvunika.
Ni ibihe bice bikunda kwangirika?
Gukomeretsa ingingo hamwe
Ahantu hakunze kugaragara ni urutugu, inkokora, ivi n'amaguru, mubisanzwe biherekejwe na phenomenon de ligament.
Mu gusiganwa ku maguru, habaho kugenda kwinshi kwamaguru yamaguru cyangwa kuvunika ivi, kandi guhuza imitsi no guturika bikunze kugaragara, nko guhuza ingwate yo hagati, hagati yimbere yimbere hamwe no gukomeretsa amaguru, bikurikirwa no gukomeretsa inkokora nigitugu biterwa no kugwa.
Gukomeretsa
Muri tagisi, kubera imikorere ya tekiniki idakwiye cyangwa impanuka, umubiri uhura ningaruka zikomeye ziva hanze, harimo guhagarika vertical vertical, imbaraga zo gukata kuruhande no gutembagaza ingingo, birenze urugero rwamagufwa adashobora kwihanganira, bizakunda kuvunika umunaniro cyangwa kuvunika gitunguranye.
Ihahamuka ry'umutwe
Muburyo bwo gusiganwa ku maguru, niba umubiri wuburemere bwumubiri utari mwiza, biroroshye gusubira inyuma, bigatera umutwe inyuma yubutaka, guhungabana, kuribwa mu nda, kurwara ijosi nibindi bimenyetso, abantu bakomeye bazabangamira umutekano wubuzima.
Ihahamuka
Gukomeretsa uruhu bibaho hagati yubugingo nubuso bwa shelegi mugihe cyo kugwa;uruhu rworoshye uruhu rwo kugongana mugihe cyo kugongana nabandi;gukuramo ibirenge cyangwa gukomeretsa iyo inkweto zo gusiganwa ari nto cyane cyangwa nini cyane;gucumita cyangwa gukata ingingo nyuma yo kwangiza ibikoresho byo gusiganwa ku maguru;ubukonje bwuruhu buterwa nubushyuhe budahagije.
Gukomeretsa imitsi
Kunanirwa kw'imitsi hamwe n'ubukonje birashobora kubaho kubera umunaniro ukabije, ibikorwa byo kwitegura bidahagije cyangwa gutegura ubukonje budahagije mubice byose byumubiri.
Bitewe no kunyerera mbere yo kurambura imitsi cyangwa kwishima ntibihagije, gukurura imitsi birenze cyangwa kugoreka, kunyerera ntabwo ari igihe kandi bigakira neza nyuma yo kunyerera, bizatera kwangirika kwimitsi. Quadriceps (ikibero cyimbere), biceps na gastrocnemius (inyana yinyuma) nibyinshi bikunda kunanirwa imitsi.
Mu gusiganwa ku maguru mu gihe cy'itumba, bitewe n'ubushyuhe buke bw’ibidukikije byo hanze, ubwonko bwimitsi bwiyongera, kandi kugabanuka kwingingo zifatika biterwa byoroshye na spasimasi yimitsi nububabare, bigira ingaruka kumikorere no guhinduka kwingingo, cyane cyane gukomeretsa kwa flexor yinyuma. imitsi ya gastrocnemius no hepfo yikirenge. Gukomeretsa imitsi bisaba kuvurwa mugihe, kuvurwa, no gusubiza mu buzima busanzwe.
Nigute ushobora kwirinda imvune ya siporo?
1. Mbere yo gusiganwa ku maguru, witondere gushimangira imbaraga zimitsi no guhuza ingingo kugirango utange uburinzi bukomeye.Amahugurwa yibanze arasabwa kandi kugabanya ibyago byo gukomeretsa mugihe uguye.Muri icyo gihe, byibuze gatatu mu cyumweru kugirango utezimbere imikorere yumutima, kugirango ugere ku gukoresha imbaraga zumubiri no kwihangana.
- Kuruhuka, gusinzira, no kongera imbaraga
Umukino wo gusiganwa ku maguru ni byinshi byo kurya ku mubiri, kuruhuka nabi no gusinzira bizatuma ugabanuka ugereranije n’imikorere ya physiologique nubushobozi bwimyitozo ngororamubiri, byoroshye guteza ibyangiritse.
Koga umwanya muremure kugirango utegure ibiryo bimwe byuzuza mugihe, birasabwa ko uzana ibiryo bifite ingufu nyinshi kuruhande.
- Witegure ibikorwa mbere yo gukora siporo
Ubushuhe bwuzuye burashobora gukora imitsi, bigakomeza umuvuduko wamaraso mumubiri, kandi bigakangura byimikorere yumutima nimiyoboro yumutima.
Menya ko gushyuha bigomba kumara iminota 30. Igice cyingenzi nigitugu, ivi, ikibuno, akaguru, ukuboko nintoki hamwe no kuzunguruka hamwe n’imitsi minini, inyana irambuye, kugirango umubiri wumve umuriro mwinshi no kubira ibyuya birakwiye .
Byongeye kandi, ivi n'amaguru birashobora kandi guhambirwa, kugirango bikomeze imbaraga zabyo, kugirango bigere ku ntego yo gukumira imvune ya siporo.
- Kwirinda
(1) Ibikoresho birinda ski: abatangiye bakeneye kwambara amavi n'amatako.
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(4) Abafana barwaye osteoporose n'indwara zifatika bagomba kwirinda gusiganwa ku maguru.
Imikino yo gusiganwa ku maguru imaze gukinirwa, nigute wabikemura?
- Kuvura byihutirwa ibikomere
Gukomeretsa bikabije bigomba gukurikiza amahame yo kumurinda, kwikonjesha gukonje, kwambara igitutu, no kuzamura ingingo zanduye.
- Kuvura imitsi
Ubwa mbere, witondere kuruhuka kandi ukomeze ususurutse. Buhoro buhoro gukurura imitsi mu cyerekezo gitandukanye na spasme muri rusange irayorohereza.
Byongeye kandi, irashobora kandi gufatanya na massage yaho, igihe gikomeye kigomba koherezwa kwa muganga mugihe.
- Ubuvuzi bwambere bwo kuvunika ingingo
Imyitozo igomba guhita ihagarikwa.Niba hari igikomere gifunguye, umubiri w’amahanga ukikije igikomere ugomba kubanza gukurwaho hanyuma ukakaraba n'amazi meza cyangwa yanduza, hanyuma ugahita ushyirwa hamwe na gaze yica udukoko kugira ngo wirinde kwandura ibikomere, hanyuma wohereze mubitaro mugihe nyuma yo gukosorwa byoroshye.Kuri inzira igana ibitaro, kugirango wirinde kunyeganyega no gukora ku ngingo zakomeretse, kugabanya ububabare bw'abakomeretse.
- Nyuma yo gusubiza mu buzima busanzwe
Nyuma y'ibizamini bireba, bagomba kujya mubigo byubuvuzi byumwuga kwivuza mugihe gikwiye.
Igihe cyo kohereza: Werurwe-17-2022