Ciwon jijiyar Achilles: Abin da Ya Sa Masu Motsa Jiki Suke Farin Ciki, Abin da Za a Canja da Kuma Lokacin da Za a Ziyarci Likita

Ba safai ne jijiyar Achilles ke ciwo cikin dare. Ciwon yana ƙaruwa cikin makonni, kuma alamar farko ita ce taurin kai da safe wanda ke sauka bayan 'yan mintoci kaɗan na tafiya, wanda shine ainihin dalilin da ya sa yawancin mutane ke watsi da shi har sai ya dame su yayin tafiya. A yawancin lokaci ana gyara wannan ta wajen canja yadda kake ɗora shi da kuma wasu motsa jiki, amma yana bukatar watanni na haƙuri, ba kwana goma ba.

Na farko: Shin da gaske ne tendon

Ciwon tendinopathy yana da kyau kuma koyaushe a wuri ɗaya. Cike da jijiyar tsakanin babban yatsa da yatsan yatsa: idan yana da taushi 2 zuwa 6 cm sama da ƙafarsa kuma yana jin ƙarancin kafa fiye da ɗayan kafa, wannan shine tsakiyar. Idan yana ciwo a inda jijiyar ta haɗa da ƙashin diddige, wannan rashin lafiyar jijiya ce, wadda ke nuna hali dabam kuma ba ta jimre wa doguwar shimfiɗa.

• Rashin jin daɗi da safe tsawon minti 5 zuwa 15 shine alamar gargajiya.
• Ciwon yana warkewa kuma ya bace bayan minti 10 na gudu, sannan ya dawo da muni da safe.
• Wataƙila ba tendon ba ne. idan ciwon yana jin zafi, yana fitowa zuwa cikin maraƙi, ko kuma yana da yawa kuma yana motsawa.

Abin da ya sa ya soma

Tendons ba su koka game da kaya, su koka game da ba zato ba tsammani da kaya. Abun da ke haifar da shi kusan koyaushe wani abu ne daga makonni 2 zuwa 6 da suka gabata:

• Ƙara yawan kilomita na mako-mako da fiye da 10%, ko kuma komawa zuwa tsohuwar ƙararka bayan wata daya.
• Ƙara tsalle-tsalle, tsalle-tsalle, tsalle-tsalle ko akwatin tsalle. A lokacin tsalle-tsalle jijiyar tana ɗaukar nauyin jiki sau 6 zuwa 8.
• Canjin takalma: tafiya daga 10 mm diddige saukowa zuwa 4 mm, ko horo barefoot, ba tare da 4 zuwa 6 mako miƙa mulki.
• Da yawa suna gudu a kan tudu, da matakala, ko kuma suna gudu a kan yashi.
• Ƙananan 'yan maruƙa. Idan ba za ka iya yin motsa jiki 20 zuwa 25 na doguwar kafa ba, sai ka yi aikin da tsoka ba za ta iya yi ba.
• Samun nauyin jiki 5 ko fiye da sauri, ko akasin haka: babban rashi na adadin kuzari tare da ƙananan cin abinci mai gina jiki.

Abin da za a canza a yanzu, na farko 10 zuwa 14 kwanaki

1. Rage gudu da tsalle-tsalle da kashi 50%, amma ba zuwa sifili ba. Cikakken hutawa yana rage ciwo, kuma bayan makonni 3 ba tare da yin kome ba jijiyar ta raunana fiye da lokacin da ka fara.
2. Saukowa, gudu da tuddai na makonni biyu. Ka ci gaba da tafiya da keke, minti 30 zuwa 40 ya yi kyau.
3. Idan shigarwa ne abin da ke ciwo, sanya 8 zuwa 12 mm na heel lift a cikin takalman biyu na ɗan lokaci kuma dakatar da shimfida calf daga gefen mataki.
4. Horar da ƙarfi ya ci gaba, kawai ba tare da motsi mai sauri ba. Ba dole ba ne a daina yin squats, deadlifts da kuma kafafun kafafu.
5. Idan ka bi sawun matakai, ka rage yawanka na yau da kullum daga 12,000 zuwa 7,000 ko 8,000 har sai ciwon da safe ya zama ƙasa da 3/10.

Aikin da aka yi a zahiri.

Makonni 1 da 2: isometrics da kuma

Ka tashi a kan yatsun kafa biyu, ka matsa nauyi a kan kafa mai ciwo kuma ka riƙe shi. 5 sets na 45 seconds, 1 zuwa 2 minti hutawa, sau ɗaya a rana. Ka riƙe ciwo a lokacin riƙewa a 4/10 ko ƙasa da haka. Ga yawancin mutane wannan yana rage ciwo na minti 20 zuwa 30 bayan haka kuma yana sa tafiya ta al'ada ta yiwu.

Makonni 3 zuwa 8: jinkirin ɗaukar nauyi mai nauyi

Ƙafafun kafa yana tashi a cikin sa'a na 3 seconds sama, 2 seconds riƙe a saman, 3 seconds ƙasa. 3 zuwa 4 sets na 10 zuwa 15 reps, kowane biyu rana. Da zarar hawa kafa biyu ya zama mai sauƙi, matsa zuwa kafa ɗaya, sa'an nan kuma ƙara jakar baya mai ɗorawa: fara da 5 kg kuma ƙara 2.5 zuwa 5 kg a mako har sai 2 reps na ƙarshe suna da gaske wuya.

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Daga mako na takwas zuwa gaba: koma zuwa sauri

Kafin ka koma gudu da tsalle-tsalle ya kamata ka iya yin tsalle-tsalle guda 25 da kafa ɗaya da kuma ƙananan tsalle-tsalle guda 10 ba tare da ciwo ba. Sai ka soma da yin motsa jiki na minti 10 kowace rana sai ka ƙara kashi 10 cikin ɗari a mako.

Ta yaya za ka san cewa kana bin tafarki da ya dace?

Kada ku yi hukunci da ciwo a lokacin motsa jiki, hukunci da washegari da safeKa yi tunani . Dokar da ke aiki: har zuwa 5/10 zafi a lokacin motsa jiki abin yarda ne, amma idan gobe da safe rigidity ya fi tsayi fiye da ranar da ta gabata, kaya ya yi yawa kuma kun koma lambobin makon da ya gabata. Lokaci mai dacewa shine kimanin watanni 3 don samun ci gaba kuma watanni 6 zuwa 12 don jimrewa gaba ɗaya, saboda tendons suna da rashin jini kuma suna sakewa a hankali.

A gefe guda, 1.6 zuwa 2.0 g na furotin a kowace kilogram na nauyin jiki a kowace rana da 7 zuwa 9 hours na barci ba kyauta ba ne, su ne albarkatun kasa da lokaci don gyara.

Kuskuren da ke janye shi

• Ƙarƙashin ƙugu yana motsawa sau da yawa a rana, wanda kusan kullum yana sa ciwon shigarwa ya fi muni.
• Shan maganin ciwo kawai don yin zaman da aka shirya. Hakan yana ɓoye saƙon kuma yana ƙara sa matsalar ta yi tsanani.
• Dakatar da motsa jiki da zaran ciwo ya tafi, yawanci a kusa da mako 4. Ƙarƙashin ba shi da ƙarfi a wannan lokacin, kawai ba shi da tausayi.
• Sauya aikin dawowa. Yin tausa, yin tausa da kuma zafi zai iya rage alamun amma ba zai canja jijiyar ba.

Lokacin da za ka je wurin likita

Ku tafi ba tare da bata lokaci ba idan:

• Ka ji wani pop ko kick daga baya a cikin maraƙi kuma ba zai iya tashi a kan yatsun wannan kafa ba. Wannan wata shakka fashewa da shi ne gaggawa.
• Akwai wani fili mai bayyane ko mai kamawa a cikin tendon, ko kuma ƙwanƙwasawa da ƙwanƙwasawa.
• Ƙashin yana da ja da dumi, yana ciwo a lokacin hutawa da dare, ko kuma kana da zazzabi.
• Ciwo yana ci gaba fiye da watanni 3 duk da motsa jiki na yau da kullun.
• Kun sha maganin rigakafin fluoroquinolone a cikin kwanaki 30 da suka gabata, wanda ke kara hadarin lalacewar jijiya.
• Kuna da ciwon sukari, cututtukan rheumatic, psoriasis ko cholesterol mai yawa, tun da tendons suna nuna hali daban-daban a waɗannan yanayi.

Gajerun bayanai

• 5 zuwa 15 minti na rigidity na safe da ciwo mai zafi 2 zuwa 6 cm sama da diddige yana nufin tendinopathy, ba wani maraƙi mai janyewaKa yi tunani .
• Abinda ke haifar da kusan koyaushe shine tsalle-tsalle mai ƙarfi, ƙara tsalle-tsalle da gudu, ko canjin takalma a cikin makonni 2 zuwa 6 da suka gabata.
• Rage girma da kashi 50%, ba zuwa sifili ba, kuma ka sauke tsalle-tsalle da tuddai na makonni 2.
• Yi isometrics 5 x 45 seconds, sa'an nan jinkirin diddige ya ɗaga 3 zuwa 4 sets na 10 zuwa 15 reps kowane biyu days, ƙara 2.5 zuwa 5 kg da mako.
• Ka yi la'akari da ci gaban da kake samu ta wajen jin zafi da kuma tsananin da kake ji a sa'ar da ta biyo baya. Idan akwai pop, kumburi ko ciwo a lokacin hutawa, nemi likita.