Ciwo a Bayan Kashin gwiwa: Abin da ke Sa Masu Motsa Jiki Su Yi Motsa Jiki, Abin da Za a Canja da Kuma Lokacin da Za a Ziyarci Likita

Rashin jin zafi a bayan gwiwa ba safai yake farawa a lokaci ɗaya ba. Yawancin lokaci kana jin janyewa a ƙarshen saiti, sai kuma matsin lamba bayan awa ɗaya ko biyu bayan horo, sai kuma ka ji ka tsage a farkon matakanka da safe. Akwai wasu abubuwa da yawa da ke gudana a bayan gwiwar kuma suna nuna hali daban-daban, don haka Na ja ƙafata. yawanci ba daidai ba ne.

Abin da ke a baya a zahiri

Ramin da ke bayan gwiwarka yana riƙe da jijiyoyin hamstring a ciki (semitendinosus, semimembranosus) da waje (biceps femoris), kawunan biyu na maraƙin da ke haɗuwa sama da gwiwa, ƙananan popliteus muscle, ƙaho na baya na meniscus da haɗin gwiwa, ƙuƙwalwar ƙuƙwalwa ta baya, da manyan tasoshin jini da jijiya. Shi ya sa wurin da ake ya gaya maka fiye da tsanani: ciki, waje, ko kuma matattu cibiyar nuna uku daban-daban matsaloli.

Abubuwan da suka fi faruwa a cikin mutanen da ke motsa jiki

Ƙarƙashin ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwararƙwarar ƙwarƙwararƙwarar ƙwarƙwararƙwarar ƙwarƙwararƙwarar ƙwarƙwararƙwararƙwarar ƙwarƙwararƙwararƙwararƙwarar ƙwarƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwarƙwarƙwarƙwarƙwararƙwarƙwararƙwararƙwarƙwarƙwarƙwarƙwarƙwararƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙ

Ciwo yana daidai inda jijiya ta shiga gwiwa, sau da yawa a ciki. Tsarin gargajiya: ya ɓace a cikin minti 5 zuwa 10 na farko na dumi kuma ya dawo da karfi 2 zuwa 24 hours bayan horo. Tashin kaya na Romaniya, da motsa kafafun da aka ɗora a ƙarshen nesa, da gudu, da kuma tsalle-tsalle a cikin mil mil na mako-mako duk suna haifar da shi.

Ƙananan da popliteus

Matsakaicin kan maraƙin yana jin zafi kaɗan a ƙasa da ninka, musamman tare da tsalle, gudu sama, da ɗaga maraƙin da aka ɗora. Popliteus yana ba da wata rashin jin daɗi yayin sauka daga matakala, gudu ƙasa, da juya ƙafar ƙafa.

Ƙwayar Baker

Jin cikar jiki ko ƙaramin ƙwallon ƙafa a bayan gwiwa, mafi muni a cikakkiyar lankwasawa (zurfin gwiwa, durƙusawa) da kuma cikakkiyar tsawo. Cyst kusan kullum wata alama ce ta wani abu a cikin haɗin gwiwa, don haka kuna magance dalilin, ba ƙwanƙwasawa ba.

Ƙarƙashin ƙaho na meniscus

Ciwo a cikin zurfin ɗaukar nauyi: na karshe 20 zuwa 30 digiri na squat, tsaye daga rami, squatting tare da juyawa. Sau da yawa tare da ƙumburi mai sauƙi 12 zuwa 24 hours bayan horo da kuma kamawa.

Ƙarin kaya mai sauƙi

Idan ka ƙara fiye da kashi 10 cikin ɗari na yawan motsi na mako-mako na makonni 2 zuwa 3 a jere, ka soma tsere ko kuma motsa jiki, ko kuma ka canja daga motsi na ɗan lokaci zuwa na cikakken lokaci, bayani mafi sauƙi shi ne cewa ƙwayoyin jiki ba su sami lokacin daidaitawa ba.

Ka yi bincike kafin ka canja wani abu

1. Ka kwanta da fuskarka, ka tanƙwara gwiwarka zuwa kusan digiri 30 kuma ka tura diddigenka cikin juriya na dakika 10. Idan yana nuna ainihin ciwonka, ka yi tunanin cewa shi ne tendon.
2. Latsa da yatsa ɗaya. Wani wuri mai zafi mai girman babban yatsa yana nunawa zuwa ga jijiya ko haɗin gwiwa; ciwo da ke yaduwa a cikin dukan rami yana nunawa ga haɗin gwiwa.
3. Auna kewayon maraƙi 15 cm a ƙasa da gwiwar gwiwa a kafafu biyu. Fiye da bambanci na 2 cm tare da zafi da ja ba matsala ba ne.
4. Yi 5 sannu a hankali jiki nauyi squats zuwa cikakken zurfin. Idan yana ciwo a ƙasa ne kawai, ka yi tunanin haɗin gwiwa, ƙwanƙwasawa, ko kuma ƙwanƙwasawa.

Abin da za a canza a yanzu

• Ƙuntata yawan motsi na makonni 2 zuwa 3: Sanya a layi daya, Rumanian deadlift zuwa tsakiyar-shin.
• Rage aiki kaya da 20 zuwa 30 kashi, amma Kada ku tsayaKa yi tunani . Makonni uku na cikakken hutawa yana sa jijiya ta raunana, ba lafiya ba.
• Yanke gudu, tsalle, da kuma sauya shugabanci har sai ciwon da safe ya kasance kasa da 2 cikin 10.
• Ka yi amfani da kafafunka sau biyu ko sau uku a mako maimakon sau ɗaya.
• Dokar gaba ɗaya game da ciwo: har zuwa 3 daga 10 a lokacin aiki yana da kyau, amma gobe da safe dole ne ya zama daidai ko mafi kyau fiye da na baya. Mafi muni yana nufin cewa zaman da ya gabata ya yi yawa.

Shirye-shiryen makonni shida na musamman

1. Makonni 1 da 2: da kuma isometrics. Ka riƙe kafafunka a cikin matsayi, 5 sets na 30 seconds, 60 seconds hutawa, 5 days a mako. Isometrics sau da yawa yana rage ciwo na minti 30 zuwa 60 bayan haka.
2. Makonni 2 zuwa 4: jinkirin kafafu, 3 zuwa 4 sets na 8 zuwa 10 maimaitawa tare da 3 na biyu saukarwa lokaci. Rumaniya ta mutu a kusan kashi 40 cikin dari na aikinka na baya, 3 sets na 10.
3. Makonni 4 zuwa 6: Ƙungiyar Nordic ta yi amfani da nau'i uku na 4 zuwa 6 reps, ko kuma ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwarƙwararrun ƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwar ƙwarƙwarƙwarƙwarƙwarƙwarƙwar ƙwarƙwarƙwar ƙwarƙwarƙwar ƙwarƙwarƙwarƙwar ƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwar ƙwarƙwarƙwar ƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwar ƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwar Maido da cikakken kewayon sannu a hankali.
4. Ƙananan ƙwai a ko'ina: madaidaiciya-kulle tana ɗaga saiti uku na 12 zuwa 15 kuma lankwasa-kulle yana ɗaga saiti uku na 15 zuwa 20, sau uku a mako.
5. Na dawo da sauri: da zarar Nordics ba su da ciwo, fara da gudu 4 zuwa 6 a kan mita 60 a 70 zuwa 80 bisa dari gudun, sa'an nan kuma ƙara 5 zuwa 10 bisa dari a mako.

Kuma a gefe guda: 1.6 zuwa 2.2 grams na furotin a kowace kilogram na nauyin jiki a kowace rana, 7 zuwa 9 hours na barci, da kuma 8,000 zuwa 10,000 matakai kullum don farawa na jini. Waɗannan ba ƙarin ba ne, suna cikin shirin.

Ƙashin baya son hutawa kuma baya son mamaki. Yana son nauyin guda ɗaya, dan kadan mai sauƙi, sau da yawa.

Lokacin da za ka je wurin likita

• Abin da ya kamata a yi: kumburi na gefe ɗaya tare da zafi, ja, da ciwo yayin tafiya ba tare da rauni ba, musamman bayan tafiya mai tsawo, tiyata, ko tsayarwa. Wannan zai iya zama ƙwayoyin cuta kuma ba zai jira ba.
• Kashin gwiwa ya kumbura cikin sa'o'i 2 bayan rauni.
• Gindi ya kulle, ba zai daidaita gaba daya ba, ko kuma ya ba da hanya a ƙarƙashinka.
• Rashin jin daɗi, rauni, ko sanyi a ƙafa.
• Wani abu mai bugun jini a bayan gwiwa, ko zazzabi tare da zafi, kumbura gwiwa.
• Babu wani ci gaba bayan makonni 6 duk da gyara horo.

Gajerun bayanai

• Inda yake ciwo da kuma lokacin da yake ciwo (a lokacin, bayan, da safe) zai nuna maka fiye da yadda yake ciwo.
• Tandons amsawa ga nauyin da aka ƙaddara: Isometrics 5 da 30 seconds, sa'an nan jinkirin curls, sa'an nan kuma eccentrics.
• Ka rage nauyin da kashi 20 zuwa 30 cikin ɗari kuma ka rage nisa maimakon ka tsaya gaba ɗaya.
• Ka yi la'akari da ci gaban da kake samu ta wajen yadda kake yin abubuwa da safe, ba yadda kake ji a lokacin da kake yin wasu abubuwa ba.
• Ƙafafun ƙugu da zafi da ja, ƙwanƙwasa gwiwa, ko ƙyama a ƙafa yana nufin bincika, ba jira wani mako ba.