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Lisosa le kalafo ea bohloko leotong le ka tlase ha u tsamaea

U ntse u nkile qeto ea ho qala ho matha hoseng kapa mantsiboea, u rekile lieta le tracksuit, empa…. E se e le kamora matha a pele kapa a latelang, bohloko ba leoto le ka tlase bo qala ho khathatseha.

Ho ba joang, empa ho bohlokoa ka ho fetisisa, ho etsa eng, ho utloisisa se ka bakang bohloko ba bohloko le ho bo felisa.

Bohloko nakong le kamora ho matha - lisosa, tharollo ea bothata

Pele ho tsohle, ke habohlokoa ho hopola hore, hantle, o hloka ho tlohela letšoao le joalo le sa lebelloa. Tsena tsohle ha se feela ho longoa le litlamorao tsa hona, empa hape ke sesupisi sa mathata a methapo ea mali le manonyello, ao mohlomong u neng u sa tsebe le ona pele. Ka hona, ho bohlokoa ho tseba hore na ke eng e ka bakang letšoao le fosahetseng le hore na u ka sebetsana joang le lona.

Shin splitting syndrome ,.

  • Tlas'a poleloana ena, lingaka li bolela ts'ebetso ea ho ruruha e amang periosteum mme hangata e hlohlelletsa karohano ea lesapo la masapo ho tloha morao.
  • Ts'ebetso e joalo ea ts'oaetso e ka bakoa ke stroke ha e matha kapa khatello ea mesifa, maoto a bataletseng le lieta tse khethiloeng hampe.
  • Ka hona, o lokela ho emisa koetliso hanghang, ts'ebeliso ea mafura, ho futhumatsa le ho khutsisa, leha hangata ho hlokahala mekhoa e seng ea steroidal, anti-inflammatory.

Bolwetse ba vascular

  • Ke tlolo ea methapo ea methapo, mathata a methapo e ka bakang bohloko sebakeng sa leoto.
  • Hangata e hlaha ka boithatelo mme ea itsamaela, leha hangata litlhaselo tsa bohloko li ka fuoa leoto le tlase le manamane.
  • Ka hona, ka mafu a mangata a methapo, joalo ka methapong ea varicose, thrombophlebitis, kapa mafu a mang, ho sebetsa joalo ka boikoetliso ho haneloa.
  • Khafetsa, ketsahalo ena e ka bonoa le ho bacha, ha kholo ea methapo ea mali e ka salla morao kholo ea lesapo.

Mathata a kopaneng

  • Mefuta eohle ea mafu le mafu a amang manonyeletso - arthrosis le ramatiki, bursitis, e ka ba sesosa sa bohloko ba leoto le ka tlase ha o ntse o matha le kamora ho ikoetlisa.
  • Ka ts'ebetso e matla, lits'ebetso tsa ho ruruha li ka matlafala le ho iponahatsa ka matla a fapaneng.
  • Hangata, limathi li ka utloa bohloko leotong kapa leotong le ka tlase, kamora moo ho ka ba le ho fokotseha ha motsamao o amehileng le ho senyeha ha ona.
  • Ka hona, ho bohlokoa ho tlosa mofuta o mong oa thuto ea 'mele.

Microtrauma le kotsi ho leoto le ka tlase

Ho tsosoa le ho robeha, ho senyeha ke metsoalle ea khafetsa ea ho matha, e se nang phello e ntle ho boemo ba leoto le ka tlase. Empa lingaka li bitsa kotsi e kotsi ka ho fetisisa ho meniscus - sebopeho se lefifi se fumanehang patella mme se hokahantsoe ke li-ligamente tse ngata ho mafura a mang.

Bothata bo iponahatsa e le bohloko bo bohale le bo sisinyehang, ho senyeha ha leoto le leoto le ka tlase, ho ruruha ho bohloko. Ha ua lokela ho ikoetlisa u le mong lapeng - tlhatlhobo le ho buisana le ngaka lia hlokahala.

Mofuthu o sa lekaneng

Maemong ana, baatlelete ba nang le boiphihlelo ba ka bua tse latelang - mofuthu o entsoeng hantle o se o ntse o le halofo ea koetliso. Ha ua lokela ho tsoa ka tlung hanghang - qala ho matha. Ho bohlokoa ho futhumatsa 'mele pele ho koetliso.

Tsena e ka ba ho raha le ho sisinyeha ho chitja ha maoto, ho qhafutsa le ho phahama / ho otlolla lengole, ho otlolla mesifa ea serope.

Tsena tsohle li tla futhumatsa manonyeletso le mesifa, ho eketsa phallo ea mali le ho li etsa elastic. Ka hona, ho tla ba le likotsi tse fokolang, joalo ka matšoao a ho otlolla le likotsi, li-microcracks le ho robeha ha methapo ea mali, likhoele tsa mesifa.

Lieta tse mpe

Haeba u roala lieta tse thata kapa tse sa phutholoheng bakeng sa ho matha, maoto a hau a tla utloa bohloko nakong le kamora ho matha.

Tabeng ena, ho bohlokoa ho khetha lieta tse nepahetseng tsa ho matha:

  1. Khetha boholo ba lieta - liteki ha lia lokela ho pepeta leoto la hau, empa hape ha lia lokela ho leketla ho lona. Empa ho bohlokoa ho hopola hore bakeng sa sete ea mojaro o molelele leotong, e ka ruruha - ka hona, khetha mofuta o halofo ea boholo ba seo u se apereng.
  2. Hape, u se ke ua khetha lieta tse nang le bohatong bo thata - sena se ka lebisa ho ruruheng ha se le seng ka lebaka la khatello e matla ho sona. Hape, u se ke ua khetha lieta tse nang le bohato bo bonolo le bo tšesaane - e eketsa mojaro maotong mme e ka lebisa ho chafing le mapetsong.
  3. Etsa bonnete ba hore o ela hloko maqhama hape - ha a tiile haholo a ka baka phallo ea mali le phallo ea lymph botlaaseng ba leqaqailaneng.

Lebelo le fosahetseng la ho matha

Hangata, limathi tse sa tsoa qala ho utloa bohloko ha li utloe bohloko maotong feela, empa le maotong, mokokotlong, esita le mokokotlong le mahetleng. Mona ho bohlokoa ho sekaseka ka lebelo leo u mathang ka lona - motsamao o bohale le o potlakileng o kotsi ho motho ea sa qalang ho ithuta.

Ntle le ntho e ngoe le e ngoe, sebopeho se fosahetseng sa 'mele ha se sebetsa ebile ke mokhoa oa ona oa bohlokoa. Mohlala, ea qalang, ka lebaka la ho hloka boiphihlelo, o sekamisetsa 'mele pele kapa morao, ha a na morethetho oa ho sisinyeha ka matsoho le mangole a kobehileng, esita le tsela e fosahetseng ea maoto e tla lebisa ho bohloko kamora ho ikoetlisa le nakong ea bona.

Hape, baatlelete ba bang ba re sebaka sa ho matha le sona se bohlokoa - u se ke ua matha tseleng ea asphalt kapa e sa lekanang, u etse lijerese tse bohale, ka hona, u bake lekhalo le microtrauma.

Qetellong ea boikoetliso

Ho hloleha ha motho ea qalang ho qeta ho matha kapa ho ikoetlisa ho ka baka bohloko ba leoto. 'Nete ke hore tlhahiso e feteletseng ea lactic acid e lebisa nakong e tlang ho ruruha le bohloko ba mesifa.

Mme ka hona, ho fela ka tšohanyetso ha koetliso le shawara e batang ho lebisa ho feteletseng ha asiti 'meleng. Ka hona, leha o qeta ho matha, ho bohlokoa hore o tsamaee butle, o qhekelle le ho etsa metsamao e mengata e chitja ka maoto.

Mehato e thibelang

Moatlelete e mong le e mong ea qetileng lilemo tse 'maloa a tseba hantle hore na mesifa le manonyeletso li bohloko joang, ka hona, fana ka likeletso le litlhahiso:

  1. Qalong, o lokela ho khetha koetliso butle, o se ke oa tabola ho tloha qalong ka lebelo le phahameng mme oa emisa hanghang.
  2. Mofuthu ke oa bohlokoa pele u matha - o lokisa 'mele, mesifa le manonyeletso, masapo bakeng sa ho matha. Ho lekane hoo e ka bang metsotso e mehlano ho tsoka maoto le mats'oafo, ho qhoqha le ho tlola - mme o ka qala ho matha.
  3. Kahoo bakeng sa ho matha ka morethetho o nepahetseng le ho feta, matsoho le ona a tlameha ho sebetsa ka morethetho, hammoho le mosebetsi oa maoto. Joalokaha baatlelete ba nang le boiphihlelo ba re, nakong ea ho matha, maoto a lokela ho tsamaellana le letsoho ebe a theola boima ba 'mele ho tloha monoaneng oa maoto ho ea leotong.
  4. Haeba ho na le maloetse a kopaneng, ho bohlokoa ho hokahanya taolo le matla a koetliso le ngaka e eang, ho qoba ho imeloa kelellong le ho ema sebakeng se amehileng. Ntle le moo, ngaka e ka eletsa mokuli hore a nke sebaka sa ho matha ka ho etela letamong kapa ho tants'a.
  5. Se ke oa emisa ho matha ka tšohanyetso, kamora ho hlola hole, tlola sebakeng, tsoka leoto ebe o potoloha leoto. Haeba mesifa ea hau e utloa bohloko ka lebaka la asiti e fetelletseng ea lactic, itlhatsoa ka mofuthu kapa u ee bateng, itlotsa mesifa ka setlolo se futhumatsang.
  6. Ebile - lieta le liaparo tse ntle le tse lekaneng tse entsoeng ka masela a tlhaho a lumellang 'mele ho hema.
  7. Kamehla noa metsi a lekaneng ha u ntse u lahleheloa ke mongobo nakong ea boikoetliso, 'me lihlahisoa tse bolang butle-butle li tsoa ka mofufutso.

Ho matha ke boikoetliso bo bonolo le bo sebetsang bo tla boloka 'mele oa hau le moea oa hau li le maemong a matle. Empa boemo ba bohlokoa bakeng sa koetliso e sebetsang le e se nang bohloko ke ho latela maemo le melao ea koetliso, eo qetellong e ke keng ea baka bohloko le ho senyeha ha boemo ba semathi ka kakaretso.

Shebella video: Litloaelo tsa Basotho ka linako tse fapaneng tsa selemo (July 2025).

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