Kukhona umqondo onenkani ozula othi amalunga akho afana nezingxenye zemoto. Wasebenzise bese ayaguga, ngakho into eqaphayo ukuhamba kancane ugcine amakhilomitha. Kuzwakala kunengqondo. Kodwa futhi kuphambene ikakhulukazi.
Amalunga akho awuwona amabhering omshini asizigaya odakeni. Ayizicubu eziphilayo, futhi akhelwe ukunyakaza. Isikhuphe esiwahlomulisayo asinawo umthombo wegazi walo, ngakho sithembele ekunyakazeni ukuze siletha isondlo futhi sikhiphe imfucumfucu. Hlala ungahambi isikhathi eside bese ilunga liqina, imisipha ezungezile iba buthaka, futhi konke kuzwakale kubi kakhulu. Nyakaza, ngobumnene nakaningi, bese ilunga liyondliwa.
Uma wake wazizwa uqaqamba lapho usukuma esihlalweni, wabe usuxega ngemva kokuhamba uzungeza ibhulokhi, usuvele wakuzwa lokhu kwenzeka emzimbeni wakho.
Kungani ukunyakaza kusiza ilunga elibuhlungu
Kuzwakala kuphambene ukunyakazisa into ebuhlungu. Kodwa nakhu ukunyakaza okukwenzayo ngempela.
Uma unyakazisa ilunga kuwo wonke umkhawulo walo, uligcina lilulekile futhi uligcina liguquguqukayo. Imisipha ezungeze ilunga iba namandla, futhi imisipha enamandla isebenza njengesibopho, ithathe umthwalo elungeni ngokwalo ukuze lingenzi wonke umsebenzi lodwa. IMayo Clinic iphawula ukuthi ukuzivocavoca kudambisa ubuhlungu bamathambo (arthritis) nokuqina ngale ndlela, futhi kuthuthukisa indlela ilunga elisebenza ngayo. IArthritis Foundation ithi ukuhlala usebenza nokugcina amalunga akho enyakaza kungenye yezinto ezinhle kunazo zonke ongazenza ukudambisa ubuhlungu bamalunga nokuqina.
Kukhona nengxenye yesimo somoya. ICDC ikhomba ukuthi umsebenzi womzimba usiza abantu abane-arthritis banciphise ubuhlungu bathuthukise isimo sabo somoya. Amalunga abuhlungu nesimo somoya esiphansi kuvame ukuhamba ndawonye. Ukunyakazisa umzimba kuphakamisa kokubili.
Okunomthelela ophansi kuwuwo wonke umdlalo
Akekho okucela ukuba uqale ukugijima ngamandla ngedolo elibuhlungu. Uhlobo lokunyakaza oluthanda amalunga akho olunomthelela ophansi, uhlobo olukugcina unyakaza ngaphandle kokushayisa noma ukudukuza noma yini.
Ambalwa asebenza kahle ikakhulukazi:
- Ukuhamba. Kumahhala, kulula, futhi kunobungane namalunga. Ukuhamba ngokushesha uzungeza umphakathi kuyabalwa.
- Ukubhukuda nokuzivocavoca emanzini. Amanzi ayakubamba. Echibini, ingxenye enkulu yesisindo somzimba wakho iyaseskwa, okususa ingcindezi enkulu emalungeni ngesikhathi usakwazi ukunyakaza uqinise konke. Ngamadolo nezinqe ezibuhlungu, amanzi ngokuvamile yindawo emnene kunazo zonke yokuqala.
- Ukugibela ibhayisikili. Kubushelezi futhi kuzinzile, akukho kugxoba. Ibhayisikili elimile lisebenza kahle ngendlela efanayo.
- ITai chi nezinyathelo ezimnene zokunyakazisa amalunga. Ukunyakaza okuhamba kancane, okugelezayo kugcina amalunga ethambile futhi kusiza ukulinganisela, okuya kuba balulekile njengoba siguga.
Ngokuqondene ne-arthritis yedolo, ucwaningo luqhubeka lufinyelela ohlwini olufushane olufanayo njengolusiza kakhulu: ukuhamba, ukugibela ibhayisikili, nokubhukuda. Kulula, kuyatholakala, futhi kulula emzimbeni.
Qala kancane bese uvumela kukhule
Umhlahlandlela osemthethweni ucishe ube yimizuzu engu-150 yomsebenzi ophakathi ngesonto, kanye nezinsuku ezimbalwa zokuqinisa okulula. Lokho kungazwakala kukuningi uma amalunga akho esebuhlungu. Ngakho ungaqali lapho.
Qala ngemizuzu emihlanu noma eyishumi. ICDC icacile ukuthi izikhathi ezifushane ziyabalwa, ukuthi imizuzu embalwa nje ngesikhathi iwusizo ngempela. Ukuhamba okufushane ngemva kwesidlo sasemini. Ukwelula okumbalwa okumnene ekuseni ngaphambi kokuba amalunga akho afudumale. Imizuzu eyishumi elula echibini. Bekelela lezo zikhathi ezincane bese zihlanganisela entweni efanayo, ngaphandle kokwesaba.
Nyakaza kancane, izinsuku eziningi, bese uvumela isamba sikhule njengoba umzimba wakho uvuma. Ukwenza njalo kuyanqoba amandla lapha ngaso sonke isikhathi.
Indlela yokwehlukanisa ubuhlungu obuhle nobubi
Obunye ubuhlungu obuncane uma uqala ukunyakaza kakhulu bujwayelekile futhi ngokuvamile buyadamba njengoba amalunga akho ejwayela. Umthetho ovamile abaningi odokotela abawusebenzisayo: ukungakhululeki okuncane ngesikhathi noma ngemva nje komsebenzi okuphela ngemva kwamahora ambalwa kulungile. Ubuhlungu obubukhali, obuvuvukalisa ilunga, noma obulokhu buhlala buqhubeka buba bubi usuku noma ngaphezulu bungumzimba wakho okucela ukuba udambise.
Uma une-arthritis, ukulimala kwelunga kwesikhathi esidlule, ukuhlinzwa kwakamuva, noma noma yisiphi isimo esikwenza ungabi nesiqiniseko, khuluma nodokotela wakho noma umeluleki wokuvocavoca umzimba ngaphambi kokuba wandise izinto. Bangakukhombisa ukunyakaza okuzosiza amalunga akho athize bakuqhelise kulokho okungeke kusize. Lokho akulona uthiko. Kuwukuthola nje ibalazwe elifanele lomzimba wakho.
Futhi uma ilunga lishisa, livuvukele kabi, noma libuhlungu kakhulu ngokuzumayo kunokwejwayelekile, lokho kufanele ukushayela uchwepheshe ucingo kunokuba yinto ozayiphikelela.
Amalunga akho afuna ukunyakaza. Hhayi kanzima, hhayi kude, kaningi nje. Wanike ukunyakaza okuncane izinsuku eziningi bese avame ukukubuyisela ngokuqina okuncane, ubuhlungu obuncane, nomzimba ozwakala ungowakho kakhulu.
Imithombo
- CDC, About Physical Activity and Arthritis
- Mayo Clinic, Exercise helps ease arthritis pain and stiffness
- Arthritis Foundation, Exercise and Strength Training With Arthritis