Ukuhamba ngebhayisikili ezintabeni ngaphandle kokuqina kwemisipha: iresiphi

Ukuqina kwemisipha kufanele kufakwe phakathi kwemiphumela emibi kanye nokulimala okungenzeka ngenxa yokuhamba ngebhayisikili, njengamajaqamba, ubuhlungu, ukuminyana emakhaleni, noma ukusha.

Engxenyeni yokuqala, sizokwethula ukuthi imisipha isebenza kanjani, kanye nokwakheka kwayo kanye nemisipha ehlukene esetshenziswa lapho uhamba ngebhayisikili, ekugcineni, sizokwethula izici zenkontileka yemisipha, ukuthi ungayikhulula kanjani nokuthi ungayivimbela kanjani.

Imisipha

Umkhawulo ngamunye we-muscle unamathele ethanjeni ngama-tendon. Ukufinyezwa kwemisipha kushintsha ubuhlobo bomzimba phakathi kwamaphuzu okunamathiselwe kwayo ngakho-ke kubangela ukunyakaza. Ngokuvamile, iziphetho ze-skeletal muscle zixhunywe emathanjeni amabili axhunywe ngokuhlanganyela; ukunciphisa noma ukugoqa le misipha bese kubangela ukunyakaza noma ukunyakaza okunwetshiwe, kuye ngokuthi isikhundla samaphuzu okunamathiselwe maqondana nokuhlangana.

Imisipha ye-Skeletal ihlale inkontileka ubude, futhi ukunyakaza abakwenzayo kuncike endaweni yamaphuzu okunamathiselwe ngokuphathelene nama-levers, okungamathambo.

Imisipha yohlaka lwamathambo inamaseli amaningana, noma imicu yemisipha, ehlelwe yaba izinyanda ezihambisanayo ezihamba ngobude bomsipha.

Ngaphakathi, umcu wemisipha ngayinye uqukethe ama-myofibril amaningana, ahamba ngokuhambisana futhi agijima ngobude bomucu wemisipha. Ingqamuzana ngalinye lomsipha linenethiwekhi yamashubhu anqamulayo. Lawa mashubhu ahlinzeka iseli umzila wokuthutha imisoco nomoya-mpilo, kanye nokukhipha imfucuza.

Imicu yemisipha yakhiwe ngama-myofibrils, anenhlangano eyinkimbinkimbi kakhulu. Zakhiwe ngemicu ecolekileyo nemicu ewugqinsi.

Ukufinyela kungenxa ye-sarcomere (le micu emincane emincane eyinkimbinkimbi / imicu eminyene). Ngesikhathi sokufinyela, imicu emincane "izoshelela" eduze kwemicu ewugqinsi, ezofinyeza umsipha.

Imisipha esetshenziswa ngesikhathi sokuhamba

Lapho ukugibela ibhayisikili ezintabeni, hhayi kuphela imisipha yomlenze ehilelekile: imisipha engaba ngu-11 ayibandakanyi nje kuphela e-pedaling, kodwa futhi ekugcineni ibhayisikili ngesivinini esithile futhi ibhalansi yejubane elihle.

Singahlukanisa izigaba ezimbili zemisipha:

• Imisipha yomzimba ongezansi (kuze kufike emathangeni) esetshenziselwa kakhulu ukunyathela.
• imisipha yomzimba ongaphezulu (i-trunk), esetshenziselwa ikakhulukazi ukusekela umsebenzi womgqomo nomdansi.

Ngakho-ke, imisipha ephansi cishe ihlale ihamba, ngoba ngenxa yabo singakwazi ukunyathela ngakho-ke sihambisa ibhayisikili phambili, kuyilapho imisipha engaphezulu inganyakazi, kodwa isasetshenziselwa ibhalansi ngebhayisikili. ...

Bheka okuthunyelwe kwebhulogi ye-UtagawaVTT mayelana nokuzivocavoca ukuze uthuthukise ukunyathela.

Kuyini ukufinyela kwemisipha?

Ukugoqa kwemisipha kuwukuwohloka kwemisipha okubuhlungu, okungahleliwe, okungalawuleki:

• Kungathinta iqembu lonke lemisipha kanye nemicu eminingi emsipha owodwa.
• Ngokuvamile ubuhlungu buvela lapho uphumule noma ukhululekile.

Ukuqina kwemisipha kubhekwa njengengozi yezemidlalo EBenin, kuyindlela yokuzivikela yokuvikela imisipha emonakalweni ongathi sína, njengokuklebhuka kwemisipha, ukudabuka kwemisipha, noma ukuqina kwemisipha.

I-Contracture empeleni iyinto yemvelo yemvelo evumela ukuthi uguqule ubude bemisipha futhi ngaleyo ndlela ubangele ukunyakaza kwesitho.

Kodwa lapho lesi sivumelwano siba buhlungu, singenakuzikhethela futhi sihlala njalo, siba yi-pathological futhi sibonisa ukucindezeleka kwemisipha ngenxa yokusetshenziswa ngokweqile futhi ixwayisa ngokukhathala ngokunqoba ukumelana ngokomzimba kwemisipha.

Singafingqa izimbangela zezinkontileka ngezizathu ezine eziyinhloko:

• Inkontileka ye-muscle eyinhloko: i-muscle isetshenziswe ngokujulile futhi isikhathi eside ngaphandle kokululama, iyakhathala, ifinyelele umkhawulo wayo kanye nezinkontileka!
• I-Ionic Disorder Contract: I-Calcium ne-Magnesium Disorders
• Ukuvinjelwa kwemisipha ngesilonda: Umsipha owonakele ngokomzimba (ohlukumezekile), lesi sivumelwano singabonakala uma kwenzeka ukudabuka kwemisipha, ukunwetshwa noma ukungezwani. Kulesi simo, ukugoqa kwemisipha kuzovimbela ukukhushulwa kwezilonda ezikhona.
• Ukuhlanganiswa kwemisipha evikelayo: kulokhu, isivumelwano somsipha kuyindlela yokuzivikela yejoyinti elimele, imisipha enenkontileka yayo ivimbela ukujoyina, ukuyivimbela, ngaleyo ndlela ivikeleke ekulimaleni okuqhubekayo. Kulokhu, kungathinta amathole, amathanga, izinqe, imifantu yomgogodla (ubuhlungu beqolo), nentamo (torticollis).

Uma umshayeli webhayisikili wasezintabeni ezama ukuphinde avivinye umzimba ngamandla, lobu buhlungu buyaqhubeka buba bubi kakhulu:

• Ukufinyela ngokuvamile kuwumphumela wokungafudumali kahle kwemisipha noma ngisho nokuntuleka kokufudumala.
• Ukungenelela ngenxa yokuntuleka kokuqeqeshwa nakho kungenzeka.

Ngakho-ke, kubalulekile ukulandela izinhlelo zokuzivocavoca eziqhubekayo neziguquguqukayo ukuze ugweme lolu hlobo lokulimala.

Izimpawu nezimpawu zokunqamuka kwemisipha

Ukuqina kwemisipha kuvame ukwenzeka phakathi nemidlalo noma yimuphi omunye umsebenzi oqinile womzimba; iqala ngobuhlungu bendawo, ekuqaleni buncane, bese iba nzima nakakhulu, ikakhulukazi uma umsebenzi womzimba ungaphazanyiswa.

Ukuqina kwemisipha kwenzeka ikakhulukazi ngesikhathi sokuzikhandla okukhulu ngokomzimba okusongela imisipha.

Uma simbambatha indawo ebuhlungu, sithola umsipha oqinile futhi onenkontileka, ngezinye izikhathi singathola intambo yangempela, echazwe ngokucacile ngaphakathi kwemisipha ngokwayo: yizintambo ze-muscle ezifinyezwayo, ikakhulukazi ngesikhathi sokwelula okungahambi kahle noma ngokumelene nokumelana.

Kwezinye izimo, nge-reflex muscle contractures, lokhu kuyinkontileka engazelelwe ngemva kokulimala okuhlangene ngokuvinjelwa kokugcina (ukunyakaza akunakwenzeka). Ukuxilongwa kuleli cala kulula futhi kusobala.

Ukuqina kwemisipha kusuka ku-spasm kuhlukaniswa kakhulu nobude besikhathi. Ukulimala kuyaphela ezinsukwini eziyishumi.

I-Contracture yindlela evikelayo yomzimba egcina imisipha ngemva kokunyakaza okuyinkimbinkimbi kakhulu.

Akunakwenzeka ukuqaphela isivumelwano semisipha usebenzisa i-ultrasound.

Yini okufanele uyenze ngenkontileka yemisipha?

Kumuntu ohamba ngebhayisikili lezintaba, okungenwa kalula yimisipha yilokhu:

• ithole
• imisipha yethanga
• izinqe.

Ukukugcina kulula, uma lokhu kwenzeka:

• Misa umzamo ! Khumbula ukuthi ukuqina kwemisipha kuwuphawu oluyisixwayiso lomzimba wakho olukutshela ukuthi uyeke ukushuba ngokushesha. Qiniseka ukuthi uyasigcina isikhathi sokuphumula.
• Faka isicelo sokushisa emisipha ebuhlungu (sebenzisa i-compress efudumele endaweni enenkontileka imizuzu engu-30), uma kunokwenzeka, geza ngamanzi ashisayo imizuzu engu-20-30.
• Kukhona okuphumuza imisipha njenge-MyoCalm kanye nezidambisi zinhlungu (paracetamol noma ibuprofen) ezisiza ekudambiseni ubuhlungu.

Ukuqina kwemisipha kungathatha izinsuku ezimbalwa futhi kuvame ukuhamba ezinsukwini ezingama-5-7.

Uma ufuna ukuyinakekela ngenkuthalo futhi ululame ngokushesha ngomuthi we-herbal, nanka amanye amathiphu:

Kufanele uphumule imisipha yakho... Kodwa hhayi kakhulu. Ungahamba uhambe futhi ungagcizeleli lapho ubuhlungu buvela futhi; konke kumayelana nomthamo. Ukuhlanganisa imisipha emnene kuhle.

Ukwelashwa kufanele kwenziwe izikhathi eziningana ngosuku: isibonelo, ekuvukeni, ngemva kokudla kwasekuseni, ngesikhathi sokulala, cishe ngo-17: 2 nangemva kwesidlo sakusihlwa, noma ngisho nangaphambi kokulala uma usuku lwakho lude ... Inombolo yokwelashwa izoncishiswa ngokusho ukululama kwakho, kepha sizoqhubeka ngemuva kokunyamalala kwezimpawu, ngoba uma kukhona ukuphuka, ukuphulukiswa okuphelele kuthatha amaviki ama-3 kuye kwayi-XNUMX.

• Faka isicelo sokushisa (njenge-compress eshisayo) imizuzu engu-20-30 endaweni enenkontileka (uma ushesha, ungakwazi ukubhucunga imisipha imizuzu eminingana ngendlela yokwandisa imicu ngomshini wokushisa amafutha)
• Nethezeka imisipha usebenzisa iqhinga le-osteopathic cinema pressure point: kufanele ucindezele kanzima endaweni enenkontileka amashumi amaningana amasekhondi kuze kufike kumaminithi angu-2, ngaphandle kokunyakaza noma ukushintsha ukujula. Singakwazi ukunquma indawo yendawo ephathwayo ngokuthinta: sikhomba ifindo eliqinile elilodwa noma ngaphezulu noma amaqhuqhuva. I-muscle ikhululeka ngokuguquguqukayo, ngaleyo ndlela ikhulule ukungezwani nobuhlungu kanye nokwenza lula ukwelashwa futhi, ikakhulukazi, ukwelula ozokufeza ekupheleni kwesikhathi sokwelashwa. Khona-ke kuyoba nokuphuma kwegazi, ukuqeda noma yikuphi ukulahlekelwa okuhambisana nokungezwani, ukuphulukiswa, njll Ngakho-ke, singaphinda massage emnene ngokuphakamisa umlenze ngemva kokwelula.

Isexwayiso: Lezi zenzo kufanele zenziwe kuphela ngemvume ye-chiropractor noma udokotela.

• Hlanza imisipha kancane, wenze umsebenzi owenziwe ngamabomu, ophumuzayo futhi omnene uqonde emicu yemisipha (sebenzisa ibhodi le-anatomical uma ungawazi umsipha), uhlale ukhuphuka uye enhliziyweni (ikhuthaza ukuqedwa kobuthi nge-venous reflux) : ungakhetha amafutha angena kahle nge-epidermis njengamafutha we-wort St.
• Ungasebenzisa amafutha abalulekile asebenza emisipha ngezindlela ezahlukene (bheka ngezansi).
• Yelula imisipha kancane kancane nangenhlonipho ukuze uthole izinhlungu, kuhle ngemva kokubhucungwa okuthambile kanye nokusebenzisa ukushisa. Ukwelula kungaqedwa nge-massage elula, ebuyisela ukujikeleza kwegazi, ikhuthaze ukukhishwa kwe-toxin ekhishwe yi-manipulations eyenziwe kakade.
• Thatha ama-homeopathic granules (isibonelo: ama-granules angu-4 izikhathi ezingu-3-4 ngosuku i-Arnica montana, i-Magnesia phosphorica, i-Curum metallicum, i-Rhusxicodendron, i-Ruta graveolens, yonke ngo-9CH), uma kungenzeka, phuza i-organic kanye ne-gel silicon dioxide ne-Protéochoc.
• Uma une-electrostimulator yohlobo lwe-Compex, sebenzisa izinhlelo zokuphumula, zokukhipha amanzi, noma zokuqeda ukukhathala. Ungakwazi ngisho nokuhlanganisa uhlelo lwe-massage oluphumuzayo kuqala bese ushintshela ohlelweni lokukhipha umswakama. Ngokusobala, kuzo zombili izimo, sizobe sisebenza ngamandla amnandi. Uma sisebenzisa ukuqina okuphezulu, singavuselela ukuzwa ubuhlungu obubangelwa ubuhlungu. Uma sandisa umfutho futhi akukho ukungahambi kahle, singase siqede ngisho nohlelo lwe-vascularization ngamandla amaningi.

• Kungani futhi ungangezi amafutha anothile nge-omega-3 ekugqokeni kwakho kwesaladi ukusheshisa ukululama kwakho?

Iresiphi yokwenza ibhodlela lakho likawoyela wokubhucunga

Amafutha abalulekile okufanele ube nawo ekhabetheni lakho lemithi ukwelapha ukuwohloka kwemisipha

• I-Gaultheria procumbens ukuze isebenze ukujikeleza kwegazi,
• I-Italian immortelle (i-Helichrysum italicum) ye-resorption ye-hematomas futhi, ngenxa yalokho, imisipha encane yezinyembezi. Ingamafutha abalulekile avela kukhithi yosizo lokuqala lomsubathi ngoba isekela ngokushesha nangempumelelo izinqubo zokuphulukisa nokulungisa izicubu ezivuthayo.
• IRosemary Camphor (Rosmarinus officinalis ct camphor) ingamafutha abalulekile ezinhlungu zemisipha. Lesi yisiphumuli semisipha esihle kakhulu. Incibilikisa i-lactic acid namakristalu e-uric acid.
• I-Bay laurel (i-Laurus nibilis) iyi-ejenti ye-analgesic futhi ephumuzayo. Kuphinde kukhuphule isimilo, okungakusiza ukuthi uthole ukuzethemba.
• I-Peppermint (Mentha piperita) isetshenziswa njengesibulali-zinzwa sasendaweni esithambile.
• I-Lemon eucalyptus (i-Eucalyptus citriodora) ivimbela ukuvuvukala.
• I-Lavandula burnatii njengento ephumuzayo ... Amafutha abalulekile e-Tarragon angasetshenziswa futhi njenge-prophylactically (ulwazi olwengeziwe: ukudonsa ushukela kukhulula ngokushesha i-diaphragm kanye ne-solar plexus: lawa amafutha abalulekile we-hiccups).

Ukwakheka kanye nenani

• I-rosemary ne-camphor amafutha abalulekile: amaconsi angama-90,
• Amafutha abalulekile eGaultherie: amaconsi angama-60,
• Amafutha abalulekile e-Helichrysum: amaconsi angama-60,
• Amafutha abalulekile e-Laurel: amaconsi angama-60,
• Amafutha abalulekile e-Peppermint: amaconsi angama-30,
• I-lemon eucalyptus amafutha abalulekile: amaconsi angama-30,
• Amafutha abalulekile e-lavender: amaconsi angama-60.
• I-Calendula noma i-St. John's wort oil yemifino (ungazivezi elangeni amahora angu-3 ngemuva kokufaka isicelo (i-photosensitivity)

(Endabeni yebhodlela elinekepisi lokulinganisa: amaconsi angu-20 amafutha abalulekile awela ebhodleleni ahambisana no-1 ml)

Izifundo zokuqeqesha

• Thatha ibhodlela lengilazi elingu-15 ml eline-dropper. Thela amafutha abalulekile ngenani elibonisiwe kanye namafutha emifino akhethiwe.
• Vala kahle bese unyakazisa (nyakazisa ngaphambi kokusetshenziswa ngakunye)
• Faka amaconsi angu-3-4 we-synergy endaweni endaweni ethintekile futhi ubhucucuze ngokwesilinganiso izikhathi ezi-4 ngosuku amasonto angu-2-3 ngemuva kokuqala kwenkontileka (akukho ngaphezu kwama-massage angu-8 ngosuku).

Isibonelo somkhiqizo oqediwe ongena ngaphandle kokusikhipha umzimba uvezwa emakethe: I-Aromalgic ngesifutho esivela kusayensi ye-Pranarom noma i-Myocalm Spray.

Qiniseka ukuthi ufunda izinyathelo zokuphepha ngaphambi kokusebenzisa amafutha abalulekile nganoma iyiphi indlela. Lolu lwazi akufanele neze luthathe indawo yeseluleko sikachwepheshe oqeqeshiwe.

Vimbela ukuqala kwezinkontileka

Ukuvivinya umzimba okunobudlova nokunamandla kuyimbangela eyinhloko yokunqamuka kwemisipha, ukuvimbela kuhlanganisa ukufudumala okuhlelekile ngaphambi kwanoma yimuphi umsebenzi onzima womzimba;

I-hydration nayo ibalulekile, ikakhulukazi uma kushisa, i-hydration ngaphambi nangesikhathi sohambo ngamanani angama-fractional kanye nosawoti wamaminerali acebile, empeleni, ukujuluka kuyisizathu esiyinhloko sokulahlekelwa amaminerali ngenxa yezivumelwano namajaqamba.

Ukuphumula nokululama emsebenzini womzimba noma ezemidlalo kuvumela izicubu ukuba zilulame futhi zizivumelanise nemisebenzi eqhubeka ishuba futhi ende.

Imithombo:

• planet-vie.ens.fr/content/la-contraction-muscleus
• biowiki.mbolduc1.profweb.ca/index.php/La_contraction_muscléaire
• pacomeleon.re/wordpress/?page_id=319
• campusport.univ-lille2.fr/physio/co/grain2_Sch.html
• Redetrail.wordpress.com/2014/08/20/soigner-une-contracture-zu-7-jours/
• sites.google.com/site/tpevelolamalgrange/the-work-of-muscles-during-a-outing-a-bike