Matšoafo a khatello ea kelello ke likhahla tse nyenyane tse ka holim'a masapo, 'me hangata li etsahala leoto le tlaase kapa leoto. Li kotsi haholo, empa li ka thibeloa haeba u le hlokolosi ka ho eketsa sebaka sa hao se lebelo le matla.
Matšoao a Likhatello Tsa Khatello ea Kelello
U tla lemoha mesifa e fokolang, mesifa, le bohloko ba pinpoint holim'a masapo a amehileng.
Ho utloa bohloko, ho ba bonolo, le ka linako tse ling ho ruruha hohle ho na le sebaka se le seng le ho feta ho feta nako. Ho fapana le ba bang ba mathe, bohloko bona bo lula bo le bobe kapa bo mpefala, esita le ka mor'a hore u futhumetse. Ho hlahlojoa hangata ke habohlokoa hobane kotsi e ka ata 'me ea qetella e robeha ka ho feletseng ea masapo.
Matšoao a Likhatello tsa Khatello ea Kelello
Hangata mafu a fokolang a etsahala ha ba matha ba phahamisa matla le boholo ba koetliso ea bona ka libeke tse 'maloa ho fihlela likhoeli tse' maloa. Ho haelloa ha khalsiamo kapa phoso ea li-biomechanical - ebang ke mokhoa oa hau oa mokhoa kapa mokhoa oa 'mele oa hau - e ka boela ea kenya letsoho ho kotsi. Maqhubu a tloaelehileng a khatello ea lipapali a matha a hlaha tibia (lesapo le ka hare leoto le leholo ka tlas'a lengole), femou (lesapo la bone) le sacrum (bone e le mongobo o motlaasong oa mokokotlo) le masapo a metatarsal (meno) ka leoto.
Thibelo ea Khatello ea Kelello ea Khatello ea Kelello
Etsa bonnete ba hore u apere lieta tse nepahetseng bakeng sa leoto la hao le mokhoa o tsamaeang.
Fumana tlhahlobo ea marang-rang sebenkeleng se tsamaeang. Tlosa lieta tsa hao ka lik'hilomithara tse 300-400 ho netefatsa hore ha u kene lieta tse tsofetseng. U se ke ua eketsa mileage ea hau ea beke le beke ka ho feta 10% beke le beke. Haeba u ntse u koetlisetsoa nako ea maeto a malelele, theohela maele a hau a beke le beke ka mor'a libeke tse 3-4 ho fa 'mele oa hau khefu.
Qoba matsatsi a ho matha le ho tšela terene ho qoba ho imeloa kelellong libakeng tse ling tsa 'mele oa hau.
Etsa bonnete ba hore u ntse u futhumala hantle, u tsamaea ka metsotsoana e mehlano kapa u tsamaea ka metsotso e mehlano le ho ikoetlisa ka mofuthu , pele u qala ho matha. Qetella ka mokhoa o bonolo oa cooldown bakeng sa metsotso e mehlano le ho otloloha .
Ja lijo tse nang le phepo e nepahetseng 'me u netefatse hore o fumana khalsiamo e lekaneng le vithamine D (e hlokahalang bakeng sa ho kenngoa ha khalsiamo). Bua le ngaka ka hore na u lokela ho nka lisebelisoa tse ling. Ho qoba lino tse nang le carbon, joala le koae ho fokotsa kotsi ea ho ba le masapo a tlaase a masapo a fokolang.
Ho matlafatsa mesifa e pota-potileng masapo a hao ho ka ba boloka ba le matla hoo ba ka qobang ho ferekana ha khatello ea kelello. Kahobane lesoba (bone) ke sebaka se tloaelehileng haholo sa ho robeha ha maikutlo, etsa bonnete ba hore u matlafatsa mesifa ea hao le manamane a etsa lisebelisoa tse bonolo tse kang menoana le serethe se tsosang .
Phekolo ea Likhatello tsa Khatello ea Kelello
Haeba u e-na le matšoao a khatello ea kelello, u lokela ho khaotsa ho matha hang-hang 'me u bone ngaka. O ka etsa x-ray e ka bonang ho phunya. Leha ho le joalo, ka linako tse ling ho robeha ha khatello ea kelello ha ho hlahe ka x-rays, ka hona ho ka 'na ha e-ba le lesela la bone le hlokahalang ho le hlahloba. Hopola hore u hloka ho fumana lefu le nepahetseng bakeng sa ho robeha ha khatello ea kelello; u se ke ua leka ho itlhahloba.
Kotsi ea hao e ka 'na ea u boloka litseleng tse ka bang libeke tse tšeletseng,' me ho itšetlehile ka matla a ho robeha ha khatello ea kelello eo u ka e hlokang. U se ke ua itšilafatsa ka ho senyeha ha khatello ea kelello - hase mofuta oa kotsi eo u ka e sebelisang. E tebile mme e ka mpefala haeba o tsoelapele ho tsoela pele. Phomolo, khahlanong le inflammatories, ho otlolla le ho matlafatsoa ke mesifa ke litlhahiso tse khothalletsoang. Koetliso ea sefapano le ho tsamaisa metsi ke mekhoa e meng e ka khonehang ea ho sebetsa ha u ntse u hlaphoheloa. Etsa bonnete ba hore o ja lijo tse nang le phepo e nepahetseng, kaha phepo e sa nepahaleng, haholo-holo ho hloka calcium, e ka lieha ho fola.
> Mehloli:
> Bennell, KL; et al. "Lintho Tse Nang le Likotsi Tsa ho Ferekana Khatello ea Kelello Lipapali Tsa Lipapali le Tšebeletso: Thuto e Tloaelehileng ea Khoeling ea Makhoeli a Mabeli." Journal ea Amerika ea Meriana ea Meriana 24 1996, 6 (810-818).
> Lappe, J .; et al. "Calcium le Vithamine D Supplementation e fokotsa ho ba le khatello ea kelello ea ho tsieleha ho fokolang ha Basali ba Lebotho la Masole." Journal of Bone and Mineral Research 2008, 23 (5), 741-749.
> "Ho imeloa kelellong," American Orthopedic Foot & Ankle Society
> "Ho imeloa kelellong," MayoClinic.com