Nidaamka lafaha oo la xoojiyay ayaa hoos u dhigaya khatarta jabka iyo jabka walaaca.
Heerarka gulukoosta dhiigga oo la hagaajiyay, isbedbeddelka sonkorta dhiigga oo yaraatay, iyo hoos u dhigidda arrimaha khatarta ah ee sonkorowga ama calaamadaha ayaa fudud in la maareeyo.
Dhammaan isbeddellada wanaagsani waxay kuu horseedi doonaan inaad si dabiici ah u dhiirigeliso, halkaas oo cunto caafimaad leh ay tahay wax aad sameyso, oo aad baratay inaad si xikmad leh ugu raaxaysato. Dhammaan faa'iidooyinka way sii jiri doonaan ilaa inta aad si caafimaad leh u cunto. Hadafka la hiigsanayo waxaa lagu gaari karaa miisaanka jidhka kaas oo ku dareensiinaya caafimaad, xoog, iyo kalsooni.
Dheef-shiid kiimikaadka aasaasiga ah
tixraacyada
Bradbury, Kathryn E et al. "Qalabka miro, khudradda, iyo fiber-ka ee la xidhiidha khatarta kansarka: natiijooyinka ka soo baxa baadhitaanka mustaqbalka ee Yurub ee Kansarka iyo Nafaqada (EPIC)." Joornaalka Maraykanka ee nafaqeynta kiliinikada vol. 100 Suppl 1 (2014): 394S-8S. doi:10.3945/ajcn.113.071357
Carlson, Justin L iyo al. "Saamaynta Caafimaadka iyo Ilaha Fiberka Cuntada ee Prebiotic." Horumarka hadda ee nafaqada vol. 2,3 nzy005. 29 Jan. 2018, doi:10.1093/cdn/nzy005
Hills, Ronald D Jr, iyo al. "Gut Microbiome: Saamaynta qotodheer ee Cuntada iyo Cudurada." Nafaqooyinka vol. 11,7 1613. 16 Julaay 2019, doi:10.3390/nu11071613
Zohoori, F Vida. "Cutubka 1: Nafaqada iyo Cuntada." Monographs ee sayniska afka vol. 28 (2020): 1-13. doi:10.1159/000455365
Waxaan si joogto ah u soconaa maalinta oo dhan, ka socodka, orodka, ama istaaga shaqada, dhammaan sababtoo ah qaybaha hoose iyo sare ee jirkeena. Jidhku waa mashiin adag, gaar ah oo leh qaybo sare iyo hoose oo leh shaqooyin iyo hawlo gaar ah. The qaybta sare ee jirka waxay siisaa dhaqdhaqaaqa iyo shaqaynta qoorta, garbaha, madaxa, gacmaha, iyo gacmaha. Isla markaana, qaybta hoose ee jirka waxay siisaa xasilooni iyo hawlaha dhaqdhaqaaqa miskaha, lugaha, jilbaha, iyo cagaha. Marka ay jiraan arrimo saameeya jidhka, waxa ay, wakhti ka dib, keeni kartaa stress gudaha nidaamka muruqyada waxayna saameeyaan kala-goysyada cidhifyada hoose, sidaas darteed waxay ku baaqayaan xanuun iyo naafo. Maqaalka maanta wuxuu eegayaa jabka cadaadiska tibial, sida ay u saameeyaan jirka hoose, iyo sida daaweynta sida farsamada MET ay u caawin karto jirka hoose. Waxaan bixinaa oo aan u sheegnaa macluumaadka qiimaha leh ee ku saabsan bukaannadayada bixiyeyaasha caafimaadka ee shahaadaysan ee bixiya farsamooyinka daweynta sida MET oo ay weheliso daryeelka daawaynta ee shakhsiyaadka qaba jabka diiqada tibial ee xubnahooda hoose ee jirkooda. Waxaan dhiirigelineynaa bukaan kasta anagoo u gudbinayna bixiyeyaashayada caafimaadka ee xiriirka la leh iyada oo ku saleysan natiijooyinkooda si habboon. Waxaan qiraynaa in waxbarashadu tahay hab cajiib ah marka la waydiiyo bixiyayaashayada su'aalaha ugu waxtarka badan ee qirashada bukaanka. Dr. Alex Jimenez, DC, ayaa macluumaadkan uga faa'iidaysta adeeg waxbarasho ahaan. Afeef
Waa maxay Jabka Cadaadiska Tibial?
Ma la tacaalaysay culayska lugahaaga iyo cagahaaga? Ka warran xanuunka aan loo baahnayn ee ka soo baxaya jilbahaaga ilaa madaxaaga? Mise cagahaagu si joogto ah ma u dareemaan daal? Qaar badan oo ka mid ah arrimahan ayaa laga yaabaa inay sabab u tahay culeyska murqaha ee cirifka hoose ee la xidhiidha jabka diiqada tibial. Daraasadaha cilmi-baarista ayaa muujinaya in marka cidhifyada hoose ay la kulmaan cadaadis farsamo oo soo noqnoqda, taas oo keeni karta jajabyo yaryar oo tibia ah. Xaaladdan waxay ku badan tahay askarta la qorayo, ciyaartoyda, iyo orodyahannada. Buugga "Codsiyada Kiliinikada ee Farsamooyinka Neuromuscular" ee Leon Chaitow, ND, DO, iyo Judith Walker DeLany, LMT, ayaa sheegay in laba nooc oo jabka walaaca ay ku dhici karaan tibia taas oo ah natiijada jajabyada cadaadiska tibial. Waxay kala yihiin:
Jabka diiqada daalka: Waxaa sababa diiqad aan caadi ahayn oo soo noqnoqda oo muruqa ah (torque) oo lagu dabaqo lafta caadiga ah, taas oo leh awood iyo cufnaan ku habboon iska caabin ah.
Jabka diiqad la'aanta: Waxaa sababa xoogaga muruqa caadiga ah ee lagu dabaqo macdanta-yar ama lafo aan caadi ahayn.
Sidee bay u saameeyaan jidhka hoose?
Waxyaabo badan ayaa sababi kara jabka walaaca ee cirifka hoose ee jirka, saameynaya dareenka dhaqdhaqaaqa iyo dhaqdhaqaaqa dhaqdhaqaaqa. Qaar ka mid ah arrimaha la xidhiidha jabka walaaca ee tibia waxaa ka mid ah:
Kordhinta degdega ah ee tababarka ama hawlaha
Meelaha aan sinnayn
Kabo aan habooneyn
Habka orodka aan habboonayn
Qaladaynta addimada hoose
Daraasado ayaa shaaca ka qaaday in marka arrimahan khatarta ahi ay keenaan horumarinta jabka cadaadiska ee lugaha, waxay keeni kartaa calaamado sida xanuunka iyo bararka lugaha iyo cagaha. Haddii ay sii socoto daaweyn la'aan muddo ka dib waxay keeni kartaa in lafaha daciifaan waxaana lagu wareeri karaa xanuunada murqaha sida lafo-jileeca ama dillaaca shinrarka.
Dib u Hel Dhaqdhaqaaqa Daryeelka lafdhabarta-Video
Miyaad la tacaalaysay xanuunka lugahaaga ama cagahaaga? Ma dareentaa inaad qabto arrimo dhaqdhaqaaq markaad socoto ama taagan tahay? Mise ma dareentay in lugahaagu ay aad u daalan yihiin dhowr maalmood ka dib tababar xoog leh? Dad badan oo la kulma arrimahan ayaa lala xiriiriyaa jabka diiqada ee cirifka hoose. Dhaqdhaqaaqyada soo noqnoqda waxay sababaan jabka walaaca ee cidhifyada hoose muddo ka dib taas oo keenta jajab yar oo timo ah oo lafaha ah. Tani waxay keenaysaa in murqaha ku hareeraysan wadajirka ay si xad dhaaf ah u qaadaan lafaha oo ay keenaan calaamadaha xanuunka murqaha iyo kala goysyada. Nasiib wanaag, waxaa jira siyaabo lagu yareeyo jabka cadaadiska ee cirifka hoose iyo dib u soo celinta dhaqdhaqaaqa lugaha. Daawooyinka sida daryeelka xanuunka loo yaqaan 'chiropractic care' ayaa kaa caawin kara xanuuno badan oo murqaha ah oo la xiriira jabka diiqada ee cidhifyada jirka hoose. Fiidiyowga kor ku xusan wuxuu ka hadlayaa sida daaweynta aan fiicneyn sida daryeelka xanuunka loo yaqaan 'chiropractic care' ay ku daraan farsamooyin kala duwan iyo wax-qabadyo si loo hagaajiyo lafdhabarta loona yareeyo xanuunka la xidhiidha jabka cadaadiska.
Sida Farsamada MET ay u caawiso Jirka Hoose
Ku darida farsamooyinka fidinta iyo daryeelka xanuunka loo yaqaan 'chiropractic care' ayaa kaa caawin kara yareynta jabka diiqada ee tibia waxayna ka hortagtaa dhaawacyada muruqyada mustaqbalka. Marka la eego dhimista saameynta jabka cadaadiska ee cirifka hoose, daawaynta la heli karo sida daryeelka xanuunka loo yaqaan 'chiropractic care' ayaa kaa caawin kara xanuunka. Isticmaalka farsamooyinka iskala bixinta sida MET (farsamada tamarta murqaha) waxay kaa caawin kartaa fidinta iyo dhererka fiilooyinka murqaha si loo yareeyo xanuunka murqaha. Farsamada MET waxay u ogolaataa lafopractors in ay isticmaalaan farsamooyinka farsamada iyo neuromuscular-ka si kor loogu qaado kala duwanaanshaha dhaqdhaqaaqa iyada oo loo marayo kala-baxa isometric si loo debciyo murqaha adag waxayna awood u siin doontaa jirku inuu si dabiici ah u bogsado. Daawaynta kale sida duugista barafka, daawaynta elektiroonigga ah, iyo dhaqdhaqaaqyada aan saamaynta lahayn (dabaasha iyo baaskiilka) oo ay weheliso daryeelka xanuunka loo yaqaan 'chiropractic care' waxay kor u qaadi kartaa soo kabashada waxayna u sheegtaa qofka inta uu culaysku u leeyahay kala goysyadahooda.
Gunaanad
Qaybaha hoose ee jirku waxay u ogolaadaan dhaqdhaqaaqa iyo xasiloonida si ay awood ugu yeeshaan shakhsiga inuu ku wareego oo uu sameeyo falal kala duwan oo aan xanuun lahayn. Si kastaba ha ahaatee, arrimo badan oo halis ah oo keena habka muruqyada si ay u keenaan awoodda xad dhaafka ah ee cidhifyada hoose waxay kobcin karaan jabka walaaca ee lafaha waxayna keenaan xanuun iyo raaxo la'aan. Jabka cadaadisku wuxuu, muddo ka dib, u keeni karaa xanuun iyo barar lugaha wuxuuna saameyn karaa qofka isagoo ka dhigaya mid aan awoodin inuu socdo isagoon dareemin xanuun tillaabo kasta oo uu qaado. Nasiib wanaag, daawaynta sida daryeelka xanuunka loo yaqaan 'chiropractic care' iyo farsamooyinka iskala bixinta sida MET waxay kaa caawin karaan dabacsanaan, dheereeyaan murqaha adag, iyo nafis lugaha. Iyada oo loo marayo daaweyn joogto ah, shakhsiyaad badan ayaa ogaanaya inta culeyska culeyska ah ee ay saarayaan lugahooda waxayna noqon karaan kuwo aad u xusuusan hawl maalmeedkooda oo aan xanuun lahayn.
tixraacyada
Chaitow, Leon, iyo Judith Walker DeLany. Codsiga Clinical ee Farsamooyinka Neuromuscular. Churchill Livingstone, 2002.
Too much running can lead to burnout and injuries for even the most hard-core runners and running enthusiasts. Tabobar isdhaafsi can be a great way to work through unmotivated phases. Beginners and experienced runners will hit periods when they become bored or uninspired to run. Individuals dealing with injuries need to take time off from running during recovery. Once they are healed enough to engage in physical activity, doctors, trainers, physical therapists, and sports chiropractors recommend low-impact cross-training activities, like swimming or water running/aqua jogging, to lessen the stress on the muscles and joints and help injured athletes maintain their fitness and cope with the frustration of not being able to participate.
Contents
Tababbarka iskutallaabta
Cross-training is any sport or dhaqdhaqaaqa jirka/jimicsiga that supplements an athlete’s main sport. Whether a beginner or veteran, it balances the muscle groups because it strengthens muscles that don’t get worked out and/or are used less during running. This decreases the chances of worsening the injury and prevents future injuries. Added benefits:
Improves other areas of the body.
Improves cardiovascular fitness.
Cross-training can help avoid getting bored with running.
Gives runners a mental break.
Individuals can continue to train while letting injuries heal.
Individuals dealing with an injury may need to train more frequently as part of a rehabilitation and strength training treatment plan. A doctor, chiropractor, or physical therapist will recommend how much cross-training and type of activities will be the most beneficial for the specific injury.
Hawlaha
Dabaasha
Swimming is an excellent cross-training activity because it’s not weight-bearing, giving the leg muscles and joints a break.
It builds strength and endurance and improves flexibility.
It balances working the upper body while giving the legs a break.
Swimming is a good way to recover after a long run.
Helps individuals prone to running injuries or are healing from an injury.
Relaxing and meditative.
Biyo Socodka
Water running can help with injuries and/or be used in strength training.
It’s also a great way to run during hot and humid weather.
Cycling or Spinning
Cycling and spin classes are low-impact.
Provide increased cardiovascular fitness and strength.
Exercises other muscle groups, especially the quads, and glutes.
Elliptical Training
An elliptical machine provides a whole-body cardiovascular workout with the feel of cross-country skiing, stair climbing, and walking.
The machine can be programmed to move forward or backward to work all the major muscles in the legs.
The muscles used are similar to those used when running.
It is a low-impact alternative when injured.
Pilates
Pilates is a form of exercise that emphasizes core strength and flexibility.
Pilates can help increase flexibility, reduce tight muscles, and be recommended for active recovery.
Rowing
Rowing is an excellent cardiovascular, low-impact activity.
Yoga provides some of the same benefits as strength training.
Uses body weight as resistance to strengthen and stretch muscles.
Improves flexibility and mobility.
Way to relax after an intense run or workout.
Qaadashada Wakhtiga
Taking days off from running each week to participate in cross-training activities can help maintain motivation.
Recreational runners can supplement three to four days of running with two to three days of cross-training.
Competitive runners who run four to six days a week can substitute low-intensity cross-training for a light run or a rest day one to two days a week.
It helps runners add more exercise without risking overuse injuries.
Increases muscle strength and flexibility, and core stability.
Caafimaadka Jimicsiga
tixraacyada
Alves de Araújo, Maria Erivânia, et al. “The effectiveness of the Pilates method: reducing the degree of non-structural scoliosis, and improving flexibility and pain in female college students.” Journal of bodywork and movement therapies vol. 16,2 (2012): 191-8. doi:10.1016/j.jbmt.2011.04.002
Baltich, Jennifer, et al. “The effects of isolated ankle strengthening and functional balance training on strength, running mechanics, postural control and injury prevention in novice runners: design of a randomized controlled trial.” BMC musculoskeletal disorders vol. 15 407. 4 Dec. 2014, doi:10.1186/1471-2474-15-407
Casado, Arturo, et al. “Training Periodization, Methods, Intensity Distribution, and Volume in Highly Trained and Elite Distance Runners: A Systematic Review.” International journal of sports physiology and performance vol. 17,6 (2022): 820-833. doi:10.1123/ijspp.2021-0435
Claudino, João Gustavo, et al. “CrossFit Overview: Systematic Review and Meta-analysis.” Sports medicine – open vol. 4,1 11. 26 Feb. 2018, doi:10.1186/s40798-018-0124-5
Schlegel, Petr. “CrossFit® Training Strategies from the Perspective of Concurrent Training: A Systematic Review.” Journal of sports science & medicine vol. 19,4 670-680. 19 Nov. 2020
Tanaka, H, and T Swensen. “Impact of resistance training on endurance performance. A new form of cross-training?.” Sports medicine (Auckland, N.Z.) vol. 25,3 (1998): 191-200. doi:10.2165/00007256-199825030-00005
Jidhka bini'aadamka iyo habka muruqyada waxay leeyihiin xiriir gaar ah marka ay caawiyaan martida loo yahay in ay wareegaan, nastaan oo ay bixiyaan waxqabadyo badan iyada oo aan la dareemin xanuun ama raaxo la'aan. Nidaamka muruqyada waxay leedahay laba qaybood, qaybaha sare iyo hoose, oo leh muruqyo kala duwan oo u oggolaanaya dhaqdhaqaaqa iyo xasiloonida iyadoo la ilaalinayo laf dhabarta dhaawacyo badan oo jidhku u adkaystay. Si kastaba ha noqotee, arrimo badan oo deegaanka ah iyo arrimaha la xiriira nidaamka muruqyada waxay saameyn karaan murqaha, seedaha, iyo seedaha, taasoo keeneysa in fiilooyinka muruqa ay noqdaan kuwo gaaban ama si xad dhaaf ah looga isticmaalo dhaqdhaqaaqyada soo noqnoqda. Ilaa meeshaas, taas oo keeni karta dhaawacyada muruqa iyo xanuun taas oo laga nafisan karo daawaynta iyo farsamooyin kala bixin badan. Maqaalka maanta wuxuu diiradda saarayaa sida dhaawacyada ay ula xiriiraan murqaha xad-dhaafka ah, sida ay u saameeyaan jirka, iyo sida daryeelka xanuunka loo yaqaan 'chiropractic care' uu ku daro farsamooyinka sida MET si loo yareeyo muruqyada xad-dhaafka ah. Waxaan bixinaa oo aan u sheegnaa macluumaadka qiimaha leh ee ku saabsan bukaannadayada bixiyeyaasha caafimaad ee shahaadeysan ee bixiya daawaynta daawaynta sida MET oo ay weheliso daryeelka xanuunka loo yaqaan 'chiropractic care' ee shakhsiyaadka qaba xanuunka muruqa ee la xidhiidha murqaha dhaawacan ee xad-dhaafka ah. Waxaan dhiirigelineynaa bukaan kasta anagoo u gudbinayna bixiyeyaashayada caafimaadka ee xiriirka la leh iyada oo ku saleysan natiijooyinkooda si habboon. Waxaan qiraynaa in waxbarashadu tahay hab cajiib ah marka la waydiiyo bixiyayaashayada su'aalaha ugu waxtarka badan ee qirashada bukaanka. Dr. Alex Jimenez, DC, ayaa macluumaadkan uga faa'iidaysta adeeg waxbarasho ahaan. Afeef
Dhaawacyo La Xidhiidha Muruqyada Isticmaalka Badan
Ma dareemay xanuun iyo xanuun muruqyadaada? Lugahaagu ma dareemaan daal joogto ah? Mise dhaawac ayaa kaa soo gaaray taasoo keentay in murqahaagu adkaadaan? Haddii aad la kulantay calaamadahan xanuunka u eg, waxay noqon kartaa isticmaalka xad dhaafka ah ee muruqyadaada. Marka habka muruqyada uu la tacaalayo culeyska culeyska badan ee ka imanaya dhaqdhaqaaqyo badan oo soo noqnoqda, waxay sababtaa fiilooyinka muruqa inay yeeshaan calaamadaha daalka, daciifnimada, iyo xanuunka loo gudbiyo. Daraasaduhu waxay muujinayaan in arrimo halis ah oo kala duwan oo la xidhiidha nidaamka muruqyada ay la xiriiraan dhaawacyada la xiriira isticmaalka xad-dhaafka ah. Tani waxay ka dhigan tahay in marka dhaawacyadu ay keenaan qaababka jidhka ee ku lug leh inay yeeshaan calaamadaha jabka walaaca ee la xidhiidha culeyska farsamo ee ka yimaada dhaawacyada soo noqnoqda. Daraasado cilmi-baaris oo dheeraad ah oo lagu xusay in saameynta ka timaadda dhaawacyada soo noqnoqda ay u horseedi karto xaalad daba-dheeraatay oo ah caabuq nidaamsan oo hooseeya ee wadajirka iyo murqaha jirka.
Sidee bay u saamaysaa jidhka?
Haddaba maxaa ku dhacaya jirka marka fiilooyinka muruqa si xad dhaaf ah loo isticmaalo? Xanuunka la soo gudbiyay ee la xidhiidha habka muruqyada ayaa keena hawlgab. Daraasado cilmi baaris ayaa la helay Isticmaalka xad-dhaafka ah ee dhaawacyada muruqa ee la xidhiidha dhaqdhaqaaqa soo noqnoqda ee jidhka ayaa keena calaamadaha microtrauma ee muruqa, tendonka, lafaha, ama bursa. Tani waxay keentaa in jidhku uu helo soo kabasho ku filan waxayna soo saartaa dhaqdhaqaaqyo xanuun badan oo kala goysyada ah. Leon Chaitow, ND, DO, iyo Judith Walker DeLany, Buugga LMT ee "Codsiyada Clinical ee Farsamooyinka Neuromuscular" ayaa sheegay in marka muruqyada si xad dhaaf ah loo isticmaalo oo la dhaawaco, "culayska cadaadiska" waxay leedahay saameyno degaan, taas oo keenta habka muruqyada si ay u gaaraan heer jabin. Tani waxay sababtaa calaamado muujinaya daal joogto ah iyo hoos u dhaca waxtarka. Buuggu waxa kale oo uu sheegay in dhaawacyada xad-dhaafka ah ay ku lug yeelan karaan murqaha / seedaha ama lafaha qaarkood si ay u horumariyaan microtrauma soo noqnoqda muddo ka dib. Tani waxay keentaa in jidhku noqdo mid aan shaqaynayn waxayna qofka ka dhigtaa inuu dareemo daal, shaqo badan, iyo cadaadis sababtoo ah uma oggolaanayo muruqyada inay nastaan.
Daryeelka lafdhabarta: Xalka aan Qalliinka ahayn- Fiidiyow
Miyaad la tacaalaysay calaamadaha xanuunka muruqyada iyo daciifnimada? Jidhkaagu ma dareemaa daal ka dib maalin dheer oo uu hawl galo? Mise ma ku aragtay xanuun kala goysyo ah oo lama filaan ah qaybo ka mid ah jidhkaaga? Dad badan oo la tacaalaya xanuunka murqaha ee su'aasha ah ayaa laga yaabaa inay sabab u tahay muruqyadooda oo si xad dhaaf ah loo isticmaalo oo ay keenaan dhaawacyo. Marka jirku uu dhex maro dhaqdhaqaaqyo soo noqnoqda oo joogto ah, waxay sababtaa microtrauma ee nidaamka muruqyada, taas oo xiriir la leh murqaha iyo xanuunka wadajirka. Marka tani dhacdo, calaamadaha xanuunka u eg ayaa soo baxa waqti ka dib waxayna keeni karaan in jirka uu shaqeeyo si xad dhaaf ah iyo kooxaha murqaha ee kala duwan si ay u magdhabaan xanuunka iyagoo bedelaya jirka. Nasiib wanaag, daaweyno badan ayaa ah kuwo aan qalliin ahayn kuwaas oo isticmaala farsamooyinka si loo yareeyo xanuunka oo ay si tartiib ah u fidiyaan murqaha si ay ugu soo noqdaan caadi. Mid ka mid ah daawaynta loo isticmaalo xanuunka murqaha waa daryeelka xanuunka loo yaqaan 'chiropractic care'. Fiidiyowga kor ku xusan wuxuu sharxayaa sida daryeelka xanuunka loo yaqaan 'chiropractic care' uu ku daro farsamooyinka neuromuscular ee kala duwan si uu u caawiyo dib u habeynta jirka oo ka yimaada subluxation iyo in la yareeyo calaamadaha xanuunka la midka ah ee la xidhiidha xanuunada muruqyada.
Sida Farsamada MET & Daryeelka lafdhabarta ay u yareeyaan dhaawacyada murqaha ee xad dhaafka ah
Daawooyinka sida daryeelka xanuunka loo yaqaan 'chiropractic care' waa kuwo aan fiicneyn waxayna isticmaalaan farsamooyinka neuromuscular-ka sida MET (farsamada tamarta murqaha) iyo manipulation manual si dib loogu habeeyo jirka oo ay gacan uga geystaan dabcinta murqaha adag si ay ula kulmaan xanuun badan. Dhakhaatiirta loo yaqaan 'chiropractors' ama dhakhaatiirta xanuunka loo yaqaan 'chiropractic' ayaa si fiican u baari doona marka ay dhegeysanayaan bukaanka meesha ay xanuunka kala kulmaan. Baaritaanka ka dib, lafopractor wuxuu isticmaali doonaa MET iyo farsamooyin kala duwan oo kala bixin ah si uu u dabciyo fiilooyinka murqaha iyo soo celinta dhaqdhaqaaqooda. Daryeelka lafdhabarta ayaa kaa caawin kara yaraynta xanuunka muruqa iyada oo u ogolaanaysa shakhsiyaadka inay ka warqabaan jirkooda. Tani waxay ka caawin kartaa dad badan inay yeeshaan maskax ka duwan oo ay dhegaystaan jidhkooda si ay u yareeyaan saameynta xanuunka soo noqoshada oo aysan ku celin falalka mustaqbalka.
Gunaanad
Waxaa muhiim ah in la hubiyo in nidaamka muruqyada uu ku jiro xaalad aan fiicneyn, sababtoo ah calaamad kasta oo xanuunka u eg waxay keeni kartaa in fiilooyinka murqaha ay noqdaan kuwo xad-dhaaf ah, taas oo keenta dhaawacyo iyo in jidhku uu noqdo mid aan shaqaynayn. Marka jidhku si joogto ah u socdo dhaqdhaqaaqyo soo noqnoqda, waxay sababtaa ilmada microtrauma ee meelo kala duwan oo jirka ah, taasoo keenta qofka martida loo yahay inuu dareemo daal oo uu la tacaalo xanuunka joogtada ah. Si kastaba ha ahaatee, ku darida daawaynta sida daryeelka xanuunka loo yaqaan 'chiropractic care' ayaa ka caawin kara jirka inuu si dhakhso ah u soo kabsado kana hortago dhaawacyada mustaqbalka. Tani waxay u ogolaaneysaa jirku inuu si dabiici ah u bogsado, dib u soo celiyo xanuunka, oo uu noqdo mid shaqeynaya mar kale.
tixraacyada
Aicale, R, iyo al. "Dhaawacyada Isboortiga ee Xad-dhaafka ah ee Isticmaalka: Dulmar Dhamaystiran." Joornaalka Qalliinka Lafaha iyo Cilmi-baarista, Maktabadda Daawada Qaranka ee Maraykanka, 5 Dis. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6282309/.
Chaitow, Leon, iyo Judith Walker DeLany. Codsiga Clinical ee Farsamooyinka Neuromuscular. Churchill Livingstone, 2002.
Neme, Jamil R. "Xeerka dheellitirka: Saamaynta dheelitir la'aanta muruqyada ee dhaawacyada muruqyada." Daawooyinka Missouri, Maktabadda Daawada Qaranka ee Maraykanka, 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC9324710/.
Layliga kooxda iska caabinta ayaa aad faa'iido u leh baxnaaninta dhaawaca. Iyada oo qayb ka ah qorshaha daawaynta neuromusculoskeletal ee loo yaqaan 'chiropractic neuromusculoskeletal', layliyo baxnaanin shaqsiyeed oo la adeegsanayo xargaha iska caabbinta ayaa loo qori karaa si loo xoojiyo meelaha la beegsanayo ee jirka ee u baahan dib u tabobar dhaawac ama xaalad awgeed. Tababarka kooxda iska caabinta waxay si wax ku ool ah u hagaajin kartaa qoorta, garabka, dhabarka, lugaha, jilibka, iyo xaaladaha anqawga waxayna bixiyaan faa'iidooyin dhowr ah, laga bilaabo hagaajinta xoogga iyo booska ilaa kordhinta dhaqdhaqaaqa iyo hagaajinta caafimaadka wadajirka ah.
Contents
Bandhiga Resistance Band
Qaybaha iska caabinta waa baxnaanin iyo qalab jimicsi oo bixiya iska caabin joogto ah inta lagu jiro jimicsiga gaarka ah. Waxay yihiin xargaha caagagga ah ama fiilooyinka laastikada oo noqon kara midab leh (noocyo kala duwan ayaa laga yaabaa inay ku kala duwanaadaan horumarka midabka) si ay u muujiyaan cadadka caabbinta ay bixiyaan. Qaybahani waxay u fiican yihiin dhammaan noocyada dhaawacyada kala-goysyada ama murqaha waxaana la ogaaday inay waxtar u leeyihiin noocyada soo socda:
Muruqyada qoorta oo daciifay dhaawaca.
Kala-baxa Garabka
Suugaanta Tennis
Hip bursitis
Dhaawaca jilibka
IT band syndrome
Murgacashada qulqulka
Hagaajinta dabacsanaanta arthritis-ka.
Jidhku waxa uu u baahan yahay wakhti uu ku bogsado ka hor inta aanu jimicsiga samayn, gaar ahaan ka dib muruqa waaweyn, seedaha, ama ilmada seedaha. Lafopractor ama daaweeyaha jireed ayaa u sheegi doona bukaanka marka ay bilaabi karaan. Si kastaba ha ahaatee, meelaha qaarkood ayaa la shaqayn karaa saddex maalmood ka dib dhaawac.
Faa'iidooyinka
Qaybaha iska caabinta waxay go'doomin karaan tababbarka xoogga iyo fidinta murqaha gaarka ah ee ay saameeyeen qaliinka ama dhaawac aan qaliin ahayn/xaalad cirridka iyo daaweynta jirka. Waxay ku caawin karaan kuwan soo socda:
Wareegga oo kordha.
Dhaqdhaqaaqa iyo dabacsanaanta oo kordhay.
Xoog muruqa oo kordhay.
Booska oo la hagaajiyay.
Kordhinta xasiloonida wadajirka ah.
Isku dheelitirnaanta la hagaajiyay.
Faa'iidooyinka lagu daray:
Way yar yihiin, fudfudud, iyo la qaadi karo taasoo ka dhigaysa inay ku fiican yihiin kuwa sida joogtada ah u safra.
Way fududahay in la isticmaalo.
Waa kuwo kharash-ool ah.
Waxay bixiyaan jimicsi jirka oo dhan ah.
Waxay ku yimaadaan heerar iska caabin ah oo kala duwan si ay u horumaraan si tartiib tartiib ah.
Badbaadada heer kasta oo fayow.
Jimicsiyada
Jimicsiyada xargaha waxaa loo isticmaali karaa in la istaago, fadhiyo, ama la jiifsado. Qaarkood waxay ka koobnaan karaan dhaqdhaqaaqyo leh iska caabin ka imanaya miisaanka jidhka. Hawlaha kale waxay u baahan karaan iska caabin dheeraad ah. Sambabka waa tusaale jimicsi fudud oo lagu caawinayo baxnaaninta xaaladaha dhabarka qaarkood.
Marxaladaha dhaawaca
Tababarka xoogga iyo iska caabinta ayaa lagama maarmaan u ah ka bogsashada dhaawacyada neuromusculoskeletal iyo caafimaadka guud.
Marxaladda Hore/Ba'an
Marxaladani waxa ay keenaysaa jimicsi fudud oo fudud kaas oo u ogolaanaya unugyada dhaawacan in ay ku bilaabaan bogsasho dhaqdhaqaaqyo fudud si ay u helaan wareegga wareega ee meelaha.
Marxaladda Labaad
Jimicsiga daawaynta jireed ee ku lug leh xargaha iska caabinta.
Tani waxay si tartiib tartiib ah u kordhisaa culeyska lafta dhaawacantay, seedaha, ama muruqa si unugyadu u kobcin karaan awoodda ay u leeyihiin inay u adkeystaan culeysyada hawlaha maalinlaha ah.
Marxaladda dambe/shaqaale
Tani waa tillaabadii ugu dambaysay, taas oo unugyadu ay ku cadaadiyeen jimicsiyo shaqaynaya si ay ugu habboonaadaan inay ku noqdaan shaqada, ciyaaraha, iyo nashaadaadka.
Layliga dhabarka hoose
tixraacyada
Lee, Jae-Kwang, iyo Jae-Hong Lee. "Saameynta jimicsiga xasilinta lumbar ee farqiga dhererka u dhexeeya garbaha iyo dhaqdhaqaaqa kala duwan ee dadka waaweyn." Joornaalka cilmiga daawaynta jireed vol. 35,1 (2023): 46-50. doi:10.1589/jpts.35.46
Mikesky, AE iyo al. "Wax ku oolnimada barnaamijka tababarka guriga ku salaysan ee loogu talagalay dadka waaweyn ee isticmaalaya tuubooyinka laastikada." Joornaalka Yurub ee Fiisiyoolojiyada la dabaqay iyo physiology-ga shaqada vol. 69,4 (1994): 316-20. doi:10.1007/BF00392037
Seguin, Rachel C iyo al. "Wax ku oolnimada Tababarka Iska caabinta Laastikada ee Sare-Xrafyada ee Xoogga Garabka iyo Waxqabadka: Dib-u-eegis Nidaamsan." Ciyaaraha (Basel, Switzerland) vol. 10,2 24. 14 Feb. 2022, doi:10.3390/ciyaaraha10020024
Seo, Myong-Won iyo al. "Saamaynta 16 toddobaad ee Tababarka Caabbiska ee Tayada Murqaha iyo Qodobbada Kobaca Murqaha ee Haweenka Waayeelka ah ee Qaba Sarcopenia: Tijaabo La Xakameysan Yahay." Joornaalka Caalamiga ah ee Cilmi-baarista Deegaanka iyo Caafimaadka Dadweynaha Vol. 18,13 6762. 23 Juun 2021, doi:10.3390/ijerph18136762
Yamamoto, Yutaro, iyo al. "Saameynta tababbarka iska caabinta iyadoo la adeegsanayo xargaha laastikada ee xoogga muruqa leh ama la'aanteed dheeriga leucine ee toddobaadyada 48 ee bukaannada waayeelka ah ee qaba nooca 2 ee sonkorowga." Joornaalka Endocrine Vol. 68,3 (2021): 291-298. doi:10.1507/endocrj.EJ20-0550
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