Bondo la wothamanga ndi limodzi mwa ululu wachisoni pakati pa othamanga. Nkhani yabwino ndi yakuti n'zosavuta kuchiza ndi kupewa.
Zizindikiro
Bondo la wothamanga limamva ngati kupweteka kozungulira kutsogolo ndipo nthawizina kumbuyo kwa mawondo anu. Nthawi zambiri zimakhala zovuta poyendayenda, kutsika, kapena kukwera masitepe. Bondo lanu lingakhale lopweteka (limamva ngati liyenera kutambasulidwa) ndikumva chisoni pambuyo pokhala pansi kwa nthawi yaitali.
Mwinamwake mumamva phokoso pamene mukugwada kapena kuguguda.
Chifukwa
Bondo la wothamanga (lomwe limatchedwanso kuti patella ululu wa matenda opweteka kapena matenda a bondo la anterior) kawirikawiri limayamba chifukwa cha zofooka pakati pa minofu ya quadriceps ndi zolimba zazing'ono zamtundu kapena IT. Zigawo zanu ziyenera kugwiritsira ntchito mawondo anu, choncho imathamangira ndi pansi. Koma ngati iwo ali ofooka, mawotchi anu amapita kumanzere ndi kumanja ndipo amathera kukulitsa khungu lanu, kuchititsa kukangana ndi kupweteketsa.
Mwinanso mungakhale pa chiopsezo cha bondo la wothamanga ngati muli ndi mapazi ophwanyika ndipo mutapitirira (miyendo yanu ikuthamangira mkati) mutathamanga. Kuthamanga pa malo osagwirizana kapena kuthamanga mu nsapato zolakwika kapena zofooka kungathandizenso.
Chithandizo
Choyamba, mukhoza kuchepetsa kupweteka ndi kutupa pogwiritsa ntchito mawondo anu mutangotha. Yesetsani kulimbitsa minofu yanu ya quad, yomwe ingathandize kuthandizira ndi kukhazikitsa bata lanu. Mungathe kuchita masewera olimbitsa thupi, monga mapapu amtsogolo kapena mwendo wakunjika.
Kutambasula makina anu a hamstrings ndi IT angathandizenso.
Ngati mutangothamanga kumbali imodzi, musanyalanyaze mwendo wina. Ena othamanga amatsitsimula mwendo umodzi, kuti amve ululu womwewo kumbali inayo. Onetsetsani kuti mukuchita masewera olimbitsa thupi limodzi ndi miyendo yonse.
Musathamange kupweteka. Tengani masiku angapo kuthamanga kapena kutsika sitima , bola ngati palibe zopweteka.
Mukhoza kuyamba kuyambiranso pamene mukutha kuthamanga osasintha fomu yanu chifukwa cha ululu. Onetsetsani kuti muthamangire pamalo apamwamba pamene mutabwerera koyamba.
Kufupikitsa zomwe mukuchita ndikuphwanya nthaka mwachindunji pansi pa mphamvu yanu yokoka kungathandizenso kuthetsa vutoli.
Musagwiritse ntchito malaya a mawondo kapena zotchinga (monga a bandage) kuti muthandize ndi ululu. Kuchita zimenezi kungangopangitsanso bondo lanu kuti lisakanize ndikupera kanyumba kanu. Ndi bwino kuti ukhale womasuka komanso womasuka ndikugwira ntchito yolimbitsa minofu yako.
Onetsetsani kuti muli ndi nsapato zoyenera za mtundu wa phazi lanu. Ndiponso, onetsetsani kuti simukuyenda mu nsapato zowonongeka. Muyenera kutengera nsapato zanu pamakilomita 300 mpaka 400. Mwinanso mungafunike kuganizira kugula zowonjezera zotsalira.
Ngakhale othamanga ena angathe kuthandizira ndi kuteteza bondo la wothamanga mwa kutsata ndondomekoyi, ena angafunike kuchipatala. Mungafunike kupita kukaonana ndi wodwalayo yemwe angakupatseni malo oyenera komanso opaleshoni. Ngati bondo la wothamanga likuyendetsedwa ndi kuyendetsa pansi (phazi likugudubuza mkati mutathamanga), mungafunike kuwona katswiri wamaphunziro wokhudzana ndi kupeza maonekedwe oyenera. Mavuto aakulu a bondo la wothamanga angafunike jekeseni ya cortisone pansi pa kneecap.
Chitsime: Maharam, Lewis, Guide ya MD Running Doc ya Healthy Running , Velo Press, 2011.