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Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar

A cikin kiwon lafiya na wasanni da kiwon lafiya, rigakafin rauni shine dutsen tushe na horar da ci gaba. 'Yan wasa, masu yakin karshen mako, da masu sana'a masu aiki a tebur suna juya zuwa ga kumfa da kuma sakin jiki na jiki (SMR) a matsayin masu amfani, kayan aiki masu tsada don kula da lafiyar tsoka, rage ciwo, da rage haɗarin rauni. Lokacin da aka yi amfani da su yadda ya kamata, waɗannan hanyoyin suna inganta ingancin ƙwayoyin, dawo da sassauƙa, da magance ƙuntatawa na asali waɗanda galibi ke gaba da nau'ikan, tendinopathies, da kuma yawan amfani da cututtukan jiki. Wannan jagorar da aka faɗaɗa yana bincika kimiyya, aikace-aikace na zahiri, da kuma hanyoyin da aka dogara da hujja don amfani da kumfa da SMR don gina jiki mai karko.

Fahimtar Fascia da Matsayinta a Hana Raunin

Don fahimtar dalilin da yasa kumfa ke aiki, dole ne ku fara fahimtar fascia cibiyar sadarwa mai ci gaba da kewaye da kowane tsoka, kasusuwa, jijiya, da kuma kwayoyin halitta a cikin jiki. Fascia ya ƙunshi zaren collagen da aka saka a cikin wani abu mai ƙasa mai wadataccen acid na hyaluronic da ruwa. Yana ba da tallafi na tsari, yana sauƙaƙe watsa ƙarfi tsakanin tsokoki, kuma yana taka muhimmiyar rawa a proprioception. Bincike na kwanan nan daga Fascia Research Congress FLT:1 ya nuna cewa fascia yana da kwakwalwa mai yawa tare da masu karɓar hankali, yana mai da shi muhimmin ɓangare na hanyar sadarwar jiki.

Lokacin da fascia ya zama mai ɓarkewa, manne, ko fibrotic sau da yawa saboda maimaitawa, rashin motsi, ko rashin cikakkiyar warkarwa daga microtrauma yana rasa ikon saurin zamewa. Waɗannan ƙuntatawa suna haifar da yankunan ƙara tashin hankali da ake kira 'FLT:0's trigger points'ko 'FLT:2's myophascial adhesions 'FLT: 3'.

Ta hanyar amfani da matsin lamba kai tsaye zuwa waɗannan yankunan da aka ƙuntata, jujjuyawar kumfa da SMR suna nufin lalata adhesives a zahiri, haɓaka sake zagayowar gida, da kuma ƙarfafa masu karɓar inji waɗanda ke ba da siginar tsarin jijiya don rage sautin tsoka. Wannan aikin, wanda aka sani da FLT:0 autogenic inhibition, ana sasanta shi ta hanyar gabobin jijiyoyin Golgi kuma yana taimakawa wajen tsawaita tsananin tsokoki ba tare da buƙatar tsawaitawa ba. Binciken 2021 a cikin International Journal of Sports Physical Therapy FLT:3 ya jaddada cewa ɓangaren jijiyoyin kumfa, wato, rage tasirin juyayi na iya zama mai mahimmanci kamar tasirin inji don daidaitaccen nama na dogon lokaci.

Tsarin Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fus

Fashin kumfa shine mafi yawan hanyoyin SMR, amma rukuni kuma ya haɗa da ƙwallon lacrosse, sandunan massage, na'urorin bugun jini, da rollers na hannu. Dukkan suna aiki ta hanyar hanyoyin ilimin lissafi iri ɗaya:

  • Deformation na inji na nama: Matsi daga rollers stretches collagen fiber da kuma karya cross-links kafa ta adhesions.
  • Ƙara yawan jini da kuma zubar da jini: FLT:1 The rhythmic matsawa da saki aiki a matsayin famfo, flushing metabolic m da kuma isar da oxygen da kuma abubuwan gina jiki.
  • Tsarin ƙwayar tsoka ta hanyar tsarin jijiya: Matsi akan ƙwayoyin tsoka da gabobin jijiyoyin Golgi yana haifar da amsawar shakatawa ta tunani.
  • Samar da zafi (ka'idar sarrafa ƙofa): Ƙarfin matsa lamba yana gasa da siginar zafi, yana rage fahimtar rashin jin daɗi.
  • Ruwa na fascia: Tsarin motsa ruwa ta hanyar tsoka na iya taimakawa wajen dawo da kaddarorin motsawa na kayan ƙasa.
  • Rashin hana tsarin jijiyoyin juyayi: Sannu a hankali, ci gaba da matsa lamba na iya motsa jiki zuwa yanayin parasympathetic, yana taimakawa farfadowa.

Yana da mahimmanci a lura cewa kalmar ƙirar ƙuƙwalwa sauƙaƙa ne; canje-canjen da ke faruwa a zahiri sun haɗa da haɗin motsi na ruwa, sake saita jijiyoyi, da sake fasalin ƙwayoyin a hankali a tsawon lokaci maimakon canjin tsarin nan take. Masu bincike a Ƙungiyar Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙar

Shaidar da Ta Goyi Bayan Fuskar Fuskar Fuskar Don Hana Raunin

Duk da yake binciken farko game da busawa ya kasance mai ban mamaki, yanzu yawancin nazarin da aka sarrafa suna tallafawa fa'idodi. A sake dubawa na 2015 a cikin Journal of Sports Sciences ya gano cewa busawa ya inganta yawan motsi ba tare da yin tasiri ga aikin tsoka ba wani mahimmin binciken don amfani da horo. Wani meta-bincike na 2019 ya kammala cewa busawa ya rage ciwon tsoka na jinkiri (DOMS) da kuma inganta farfadowa.

Mafi mahimmanci ga rigakafin rauni shine shaidar cewa kumfa rolling na iya gyara rashin daidaituwa na motsi da inganta tsarin kunnawa na tsokoki. Wani binciken da aka yi akan masu gudu ya nuna cewa gajeren tsari na kumfa rolling a kan quadriceps da hamstrings ya rage rashin daidaito na aiki yayin gwajin kwance, wanda zai iya rage haɗarin raunin rashin amfani da shi. Sabbin aiki daga 2023 da aka buga a cikin Jaridar ƙarfi da Binciken Yanayi (FLT:0) ya nuna cewa zaman kumfa rolling na minti 10 da aka gudanar kafin horo ya inganta aikin sauka a cikin 'yan wasa mata, yana ba da shawarar tasirin kariya ga raunin haɗin gwiwar gaba.

Sakamakon Acute vs. Cigaban da ke Daɗa

Yana da mahimmanci a rarrabe tsakanin mummunan (nan take) da mummunan (dogon lokaci) sakamako. A daidai , kumfa rolling yana haɓaka sassauci ta hanyar hana jijiyoyin jijiyoyi da sauye-sauyen ruwa. A cikin lokaci [[FLT: 3]], daidaitaccen aiki na iya haifar da canje-canje a tsarin fascia, ingantaccen hydration na ƙwayoyin, da rage tsananin tsananin tsokoki. Don rigakafin rauni, bin tsananin ya fi muhimmanci fiye da zaman kafin motsa jiki guda ɗaya.

Ka Yi amfani da Fusa a Rayuwarka

Don yin amfani da mafi yawan amfanin kariya na SMR, kana buƙatar tsarin tsari wanda ke niyya ga yankunan da aka fi ƙuntata yayin da ake girmama ƙimar ciwo na mutum. Ga tsarin haɗin mako-mako:

  • Frequency:FLT:1 37 kwana a mako. Ko da aikin yau da kullun yana da lafiya ga yawancin mutane idan aka yi daidai.
  • Dure: 1015 minti a kowane zaman don aikin jiki gaba ɗaya, ko minti 5 da aka mai da hankali kan wani yanki na musamman.
  • Matsi ya kamata ya kasance matsakaici 67 daga 10 a kan sikelin rashin jin daɗi.
  • Sauri: yana wucewa a hankali (kimanin inci 1 a dakika). Yi tafiya a gaba da yankin da ke da ƙarfin lantarki mafi girma, sannan a dakatar da numfashi.
  • ] numfashi: ] zurfin numfashi, diaphragmatic yayin riƙewa yana haɓaka amsawar parasympathetic da haɓaka haƙurin ciwo.

Tsarin Ƙarfafawa

Yin amfani da kumfa kafin motsa jiki yana shirya tsarin jijiya kuma yana ƙara ƙarfin ƙwayoyin don motsi mai ƙarfi.

  1. [[Calves and Achilles:]] Roll kowane calf na tsawon dakika 45, yana motsawa daga cikin ciki na gastrocnemius zuwa ƙafar. Wannan yana rage tashin hankali a cikin sarkar baya wanda zai iya canza tsarin tafiya.

  2. Quadriceps da hip flexors: Kwance fuska a ƙasa, gungura daga kuguwar kugu zuwa sama da gwiwa. Ku ciyar da karin lokaci akan rectus femoris idan kun zauna na dogon lokaci.

  3. FLT:0]]Glutes da piriformis: zaune a kan abin nadi, tsallake ƙafarta ɗaya a kan gwiwoyi na gaba kuma ya jingina zuwa glute ɗin da ke zaune. Wannan yana sakin zurfin juyawa na waje wanda galibi yakan haifar da ciwon baya da kugu.

  4. [[Thoracic spine: Sanya abin nadi a ƙarƙashin saman baya, hannayenku a bayan kai, kuma a hankali ku shimfiɗa a kan abin nadi. Wannan yana magance yanayin kafada mai zagaye wanda ya zama ruwan dare a cikin ma'aikatan tebur.

Bayan an yi mirgina, bi da motsa jiki (ƙafãfun ƙafa, tafiya lunges, torso twists) don ƙarfafa sabon zangon motsi.

Ka Yi Farin Ciki Kuma Ka Warke

Yin amfani da kumfa bayan motsa jiki yana taimaka wa tsarin jijiya, rage tsananin tsokoki, da kuma saurin dawo da jiki.

  • Ka yi amfani da matsin lamba mai sauƙi don kada ka ƙara gajiyar da tsokoki.
  • Ka riƙe wuraren da ke da taushi na 3060 seconds tare da numfashi mai zurfi da kuma sarrafawa.
  • Haɗa tare da shimfiɗa tsaye don cikakken sanyaya (misali, mirgine hamstrings, sannan kuyi ninka gaban zaune).
  • Ka bi shi da ruwa da kuma motsi mai haske (tafiya) don inganta sake zagayowar jini.
  • Ka yi la'akari da yin amfani da na'urar ta yin tausa don ka yi amfani da shi wajen yin amfani da shi wajen yin amfani da shi wajen yin tausa a wuraren da ke da ciwo sosai.

Hanyoyi Masu Ƙaddamarwa don Ƙungiyoyin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin

Ba dukan yankuna ba ne ke amsawa ga fasaha iri ɗaya.

Ƙarƙashin Jikin

Iliotibial (IT) Band: Guji mirgine kai tsaye a kan ƙungiyar IT a gefen kafafu tsari ne mai yawa, wanda ba ya ƙuntatawa wanda ba ya saki kamar tsoka. Maimakon haka, mai da hankali kan tensor fasciae latae (TFL) a gaban kafafu da gluteus medius, wanda shine tsokoki waɗanda ke matsawa ƙungiyar. Yi amfani da ƙwallon lacrosse don magance wuraren jawowa a cikin glute medius. Don ciwon cutar IT mai dorewa, haɗa SMR tare da motsa jiki na ƙarfafa kafafu na gefe kamar clamshells da ɗaga ƙafafu masu gefe.

Hatsar hannu: FLT:1 Yi tafiya a cikin matsayi mai zaman kanta, yana tallafawa kanka da hannayenka. Ka kiyaye kafa ta shakata kuma ka guji kulle gwiwa. Idan ka ji zafi mai zafi a bayan gwiwa, dakatar da kuna iya matsawa jijiyar sciatic. Ka tsallake kafa ɗaya a kan ɗayan don ƙara matsin lamba akan saman hamstring inda haɗe-haɗe suke gama gari. Ga ma'aikatan tebur, mai da hankali kan hamstring na kusa kusa da tuberosity na ischial, wanda galibi yakan gajarta daga zaune na dogon lokaci.

Kalma: Gastocnemus da soleus sune wuraren da ake yawan cutar Achilles tendinopathy da plantar fasciitis. Yi amfani da ƙafa tare da ƙafar da aka juya (ƙafãfun da aka jawo zuwa gare ku) don haɓaka tashin hankali akan ƙwayoyin tsoka. Yi amfani da ƙaramin ƙwallon don tono cikin ƙafar ƙafa bayan da kuka juya calf. Wannan hanyar matakai biyu tana magance duka ƙarancin sarkar baya da kuma kayan aikin ƙafa da ke tattare da shi.

Ƙarƙashin Jikin

Tallafawa na thoracic:Saita rollar madaidaiciya zuwa kashin baya, a matakin kafadu. Tallafawa kai da hannunka, kuma a hankali ka shimfiɗa baya a kan rollar. Motsa baya ɗaya a lokaci. Wannan yana motsa ƙashin baya mai tsauri wanda galibi yakan tilasta wa ƙashin baya da ƙashin baya zuwa motsi mai biyan kuɗi. Ƙara wani ɓangaren hannu-sama yayin faɗaɗa yana ƙara ƙalubalen latissimus dorsi da pectorals.

Flat na baya da baya: Ka kwanta fuska a ƙasa tare da abin nadi a ƙarƙashin yankin ƙashin ƙashin ƙugu, an sace hannu zuwa digiri 90. Rufe daga sternum zuwa haɗin gwiwa. Wannan yana taimakawa buɗe gaban kafada, yana rage matsa lamba akan ƙafar mai juyawa. Don ƙarin sakin, sanya ƙwallon lacrosse a cikin yanki ɗaya kuma ka jingina zuwa bango ko ƙofar ƙofa.

Latissimus dorsi da teres major:Leave a gefen, hannunka ya miƙa sama, da kuma mirgine daga kwatangwalo a gefen ribcage. Swimmers, throwers, da kuma climbers sau da yawa bukatar wannan saki don hana buga. Idan kana da ciwon kafada a lokacin da sama motsi, fifita wannan fasaha kafin m stretching.

Haɗa SMR da Sauran Hanyoyi

Fitar da kumfa yana da tasiri sosai lokacin da aka haɗa shi da ayyuka masu dacewa. Fitar da motsi mai ƙarfi bayan fitarwa yana amfani da haɓakar sassauƙa na wucin gadi.

Wani kuskuren da aka saba yi shi ne amfani da SMR a matsayin magani mai zaman kansa don ciwon rashin lafiya. Duk da cewa yana iya samar da taimako, idan ba a gyara rashin aikin motsi ba, ƙuntatawa za su sake faruwa. Tsarin rigakafin rauni na yau da kullun ya haɗa da kumfa, motsa jiki mai gyara, kula da kaya, da barci da abinci mai kyau. Ga waɗanda ke da salon rayuwa na tebur, yana da mahimmanci a haɗa SMR da sake horar da hanci na kafa (misali, tucks, retraction scapular) don hana sake dawo da ciwon ciwon ciwon sama.

Abubuwan da za a yi da kuma rashin amfani

Yin amfani da foam yana da kyau ga yawancin mutane, amma akwai wasu yanayi da ya kamata a yi hankali ko kuma a guje wa:

  • Raunin gaggawa: Kada ku taɓa yin jujjuyawar sabon juzu'i, karkatarwa, ko karkatarwa. Jira 4872 hours ko har sai kumburi ya ragu.
  • Yanayin kumburi: Jifa, tashin jijiyoyin jiki na cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cutut
  • Matsalar jijiyoyin jini: Rashin jini mai zurfi, jijiyoyin jini masu tsanani, ko cututtukan jijiyoyin jini na waje matsa lamba na iya fitar da ɓarke.
  • Fuskar kashin baya da jijiyoyi: Ka guji matsa lamba kai tsaye a kan kashin baya, ƙashin ƙusa (coccyx), haɗin gwiwa, ko ƙashin shin na waje (tibia). Idan ka buga jijiya alama ta kaifi, jin lantarki nan da nan canza matsayi.
  • Fata: 1 Ka guji matsa lamba mai zurfi a cikin ciki da ƙananan baya. Wataƙila farkon wata uku yana da lafiya, amma koyaushe ka tuntuɓi likitan haihuwarka.
  • Magungunan anticoagulant: Mutane a kan masu rage karfin jini ya kamata su yi amfani da matsakaicin matsa lamba don kauce wa ƙwayoyin ciki.
  • Canza: Ka guji juyawa a kan ko kusa da wuraren ciwon daji mai aiki, saboda matsin lamba na iya inganta metastasis.

Idan kana da wata matsala, ka fara da yin amfani da wani kayan kwalliya mai laushi da kuma matsin lamba mai ƙanƙanta. Ka nemi shawara daga likitan jiki ko kuma mai horar da 'yan wasa idan kana da raunin da ya faru a dā. Wasu mutane, kamar tsofaffi ko waɗanda suke da cututtukan ƙashi, ya kamata su yi hankali kuma za su amfana daga yin amfani da wani kayan kwalliya mai laushi da ƙarancin ƙarancin ƙwanƙwasawa.

Ƙarshen

Fuskar kumfa da kuma sakin myofascial ba magani bane, amma ƙari ne mai ƙarfi ga shirin rigakafin rauni mai kyau. Ta hanyar dawo da motsi na ƙwayoyin, inganta yaduwar jini, da sake saita sautin jijiyoyin jiki, waɗannan hanyoyin suna taimakawa wajen kiyaye ikon jikin jikin mutum na sha da rarraba kaya ba tare da rushewa ba. mabuɗin shine daidaito, da fasaha mai kyau, da haɗuwa da sauran hanyoyin horo. Ko kai ɗan wasa ne mai gasa ko kuma wani wanda kawai yake neman motsawa ba tare da ciwo ba, yin SMR a yau da kullun na iya ba da lada a cikin aiki da lafiyar haɗin gwiwa na dogon lokaci.

Lura: Wannan labarin don dalilai na ilimi ne kuma baya maye gurbin shawarar likita. Koyaushe tuntuɓi mai ba da kiwon lafiya kafin fara sabon tsarin kula da kai.