Dawowa Daga Rauni
Raunin ya zama ruwan dare a guje, kuma da yawa daga cikinmu sun dandana su. Duk da haka, ta yaya za mu iya shawo kan waɗannan raunuka kuma mu sake samun ƙarfinmu da ƙarfinmu don komawa gudu?
Manuel García Arcega, memba na Tawaga Arduua, ya fara horo tare da mu kimanin shekaru biyu da suka wuce. Ya ci karo da raunuka daban-daban na guje-guje amma ya kasance yana nuna jajircewa da juriya a dawowar sa.
Bari mu shiga cikin labarin Manuel da cikakkun bayanai game da raunin da ya samu…
Wanene Manuel, kuma menene dangantakarsa da wasanni?
Sa’ad da nake shekara 40, wasanni sun kasance wani ɓangare na rayuwata tun ina ƙarami. Na fara shiga ƙananan tseren ƙetare lokacin da nake ɗan shekara 5 kacal kuma a hankali na fara sha’awar matsakaita zuwa nisa a tseren tsaunuka.
Na buga futsal, ƙwallon ƙafa iri-iri, ƙwallon kwando lokaci-lokaci, hawan dutse, tseren 10k na kowane mutum akan kwalta, da ƙari. A cikin 2014, na shiga cikin duniyar Duathlon da Triathlon kuma na koma Trail Running a cikin 2016.
Kun sami rauni shekaru uku da suka wuce. Menene ya faru, kuma menene sakamakon?
A cikin shekaru da yawa, na fuskanci ƙananan raunuka da yawa, wasu daga cikinsu sun dade fiye da yadda ake so. A cikin 2015, na sha wahala daga "plantar fasciitis" na tsawon watanni tara, wanda akasari ya haifar da mummunan zaɓin takalma. Tushen tushen shine rashin daidaituwar hip, yana haifar da tashin hankali a cikin psoas na iliac. An yi sa’a, na sadu da Susana Sanchez, ƙwararriyar Ƙwararrun Takalmi, wadda daga baya ta zama aminiya ta gari. A cikin wata guda, ta taimaka mini in sami cikakkiyar lafiya.
A ranar 23 ga Fabrairu, 2020, na sake samun wani rauni. A wannan lokacin, rashin jin daɗi yana cikin yankin waje na gwiwa. Bayan gwaje-gwaje da yawa, an gano cewa ina da “iliotibial band syndrome,” wanda aka fi sani da “ciwon gudu.” Wannan rauni ya kasance mafi ƙalubale da zafi da na taɓa fuskanta. Har ma an yi min tiyatar ligament na gaba a gwiwa. A duk lokacin da na je gudu, na kan fuskanci ciwon gwiwa wanda ba zai iya jurewa a cikin mintuna biyar ba, kuma gano mafita ko gano abin da ya faru ya zama mai wuya.
Ta yaya kuka sami nasarar dawo da hanyar gudu?
Kadan kadan na fara yin aikin ƙarfi, don aiwatar da ayyukan motsa jiki na gluteus, kuma an sami ɗan ingantawa. A hankali na fara haɗawa da horon ƙarfi da motsa jiki na gluteus, wanda ya haifar da ɗan ingantawa. Kusan shekaru biyu da suka wuce, na sadu da Fernando kuma na fara horo tare da shi. Diego, abokin tarayya Arduua da tsohuwar ƙungiyara ta Triathlon, da kuma likitan motsa jiki na na yau da kullun, sun taka muhimmiyar rawa a wannan tafiya. Fernando ya san ƙalubale na ta jiki tun daga farko kuma ya daidaita zaman horon yadda ya kamata. Ya yi aiki tare da Susana da Diego. A gaskiya ma, Fernando sau da yawa yakan lura da ƙarfina yayin da nake ɗokin ci gaba cikin sauri, yayin da damuwarsa ta farko ita ce cikakkiyar farfaɗo da nasarata zuwa inda nake a yau.
Shekaru uku kenan da rauni na na ƙarshe. A cikin shekaru biyun farko, ban sami damar yin gasa ba saboda farfadowar jiki da kuma tabarbarewar lafiyata. Koyaya, bayan shekaru uku, zan iya fahariya cewa na warke sarai. Matsalolin gwiwa, musamman al'amurran lumbar, sun ɓace. A watan Mayu 2022, na kammala tseren dutsena na farko, Ultra del Moncayo a Zaragoza, Spain, wanda ya rufe 23K tare da ribar tsayin mita 1,100 a cikin sa'o'i 3 da mintuna 3.
Bayan shekara guda, tare da horo na yau da kullun, na yi nasarar cire mintoci 21 daga lokacin da na yi a baya a tseren!
Menene babban burinku na wannan shekara da kuma gaba?
A wannan shekara, babban burina shine in kammala "Las Maraton de las Tucas," tseren 42K tare da ribar tsayin mita 2,500, cikin ƙasa da sa'o'i 8. Taron zai gudana a Benasque, Huesca, Aragon, Spain, a ƙarshen Yuli. A bara, na kammala gasar cikin sa’o’i 9 da mintuna 21, wanda hakan ya kasance babbar nasara a gare ni bayan duk kalubalen da na fuskanta.
Akwai kalmomi na ƙarshe?
Ina so in nuna godiyata ga Fernando, Diego, da Susana don goyon baya da ƙoƙarin da suke yi a tsawon wannan tafiya. Godiya a gare su, yanzu ina cikin yanayi mafi kyau don jin daɗin wasan da na fi so. A hankali, lokaci ne mai wahala a gare ni, da kaina da kuma na motsa jiki, har na kusan daina yin wasanni gaba ɗaya.
Ina fatan labarina zai iya zaburar da sauran 'yan wasa masu son kuma ya hana su karaya yayin dogon rauni.
Ka tuna, mabuɗin shine yin aiki tare da mutanen da suka dace kuma a ci gaba da bin horo da motsa jiki da aka tsara.
Ana aiko da gaisuwa ta musamman daga Zaragoza, Spain.
/Manu, Arduua Team
Girgawa sama
Na gode Manuel, don raba labarinku mai ban mamaki. Babu shakka zai taimaka wa masu gudu da yawa su fahimci mahimmancin ƙarfi, motsi, da kuma samun motsawa a cikin fuskantar rauni.
A ƙasa, na tattara wasu bayanai game da irin wannan raunuka.
Da fatan za a ji daɗin tuntuɓe ni idan kuna da wasu tambayoyi ko buƙatar taimako game da horonku.
Katinka nyberg CEO/Founder
katinka.nyberg@arduua.com
Facts game da Gluteus Medius Dysfunction da Rauni masu dangantaka
Bayanai game da raunin Gluteus na Madius da kuma raunin raunin Gluteus, wanda yake a gefen hip na musamman, yana taka muhimmiyar rawa a cikin ƙananan farfadowa. Yana aiki tare da sauran tsokoki don tallafawa da daidaita haɗin gwiwa na hip. Wannan tsoka tana taimakawa wajen satar hanji (motsa cinya waje) da juyawa.
Gluteus medius yana da mahimmanci musamman a cikin tafiya. Yana aiki sosai don kiyaye kwanciyar hankali lokacin da yake tsaye akan ƙafa ɗaya. Rauni a cikin wannan tsoka na iya haifar da rashin daidaituwa, karkatar da cinya na ciki, jujjuyawar da ba ta dace ba yayin tafiya, gudu, da tsalle, da ƙara haɗarin gwiwa da rauni na idon sawu.
Raunin ga gluteus medius yana da wuya amma zai iya faruwa saboda wasanni, faduwa, ko bursitis na hip. Rauni a cikin wannan rukunin tsoka kuma an haɗa shi da wasu yanayi na ƙasƙanci daban-daban, gami da ciwon gwiwa, ciwo na damuwa na patellofemoral (PFSS), iliotibial band friction syndrome (ITBS), da ciwon hip.
Kamar wasu ƙarin taimako?
A cikin wannan labarin Cin Duwatsu, Kuna iya karanta ƙarin game da yadda ake horar da tseren tseren dutse ko ultra-trail.
Idan kuna sha'awar Arduua Coaching, samun wasu taimako game da horarwa, da fatan za a ƙara karantawa a shafin yanar gizon mu ko tuntuɓar mu katinka.nyberg@arduua.com don ƙarin bayani ko tambayoyi.