Kubwerera Kuchokera Kuvulala
Kuvulala kumakhala kofala pothamanga, ndipo ambiri aife takumana nako. Komabe, kodi tingagonjetse bwanji kuvulala kumeneku ndi kupezanso mphamvu ndi chisonkhezero choyambiranso kuthamanga?
Manuel García Arcega, membala wa Team Arduua, anayamba kuphunzira nafe pafupifupi zaka ziwiri zapitazo. Wakumana ndi zovulala zosiyanasiyana zothamanga koma nthawi zonse wawonetsa kutsimikiza mtima komanso kulimba mtima pakubwerera kwake.
Tiyeni tifufuze nkhani ya Manuel komanso tsatanetsatane wa kuvulala kwake ...
Kodi Manuel ndi ndani, ndipo pali ubale wotani ndi masewera?
Ndili ndi zaka 40, masewera akhala mbali yofunika kwambiri ya moyo wanga kuyambira ndili wamng’ono. Ndinayamba kuchita nawo mipikisano ing’onoing’ono yodutsa mayiko pamene ndinali ndi zaka 5 zokha ndipo pang’onopang’ono ndinayamba kukonda mtunda wapakati kapena wautali m’kuthamanga kwamapiri.
Ndasewera mpira wa futsal, mpira wamitundu yosiyanasiyana, basketball wanthawi zina, kukwera njinga zamapiri, mipikisano ya 10k pa phula, ndi zina zambiri. Mu 2014, ndidalowa m'dziko la Duathlon ndi Triathlon ndikusintha kupita ku Trail Running mu 2016.
Munavulala zaka zitatu zapitazo. Kodi chinachitika n’chiyani, ndipo zotsatira zake zinali zotani?
Kwa zaka zambiri, ndakhala ndikuvulala pang’ono pang’ono, ndipo zina mwa izo zatenga nthaŵi yaitali kuposa mmene ndinkafunira. Mu 2015, ndinadwala "plantar fasciitis" kwa miyezi isanu ndi inayi, makamaka chifukwa cha kusankha bwino nsapato. Choyambitsa chinali kusayenda bwino kwa chiuno, zomwe zimapangitsa kuti pakhale kupsinjika mu iliac psoas yanga. Mwamwayi, ndinakumana ndi Susana Sanchez, katswiri wa Barefoot, amene m’kupita kwanthaŵi anakhala mnzanga wapamtima. M’mwezi umodzi wokha, anandithandiza kuchira.
Pa February 23, 2020, ndinavulalanso. Panthawiyi, kusapezako kunali kunja kwa bondo langa. Nditapimidwa kambirimbiri, anandipeza ndi matenda a “iliotibial band syndrome,” omwe amadziwika kuti “runner’s syndrome.” Kuvulala kumeneku kwakhala kovutirapo komanso kowawa kwambiri komwe ndidakumanapo nako. Ndinafunikanso kuchitidwa opaleshoni ya anterior cruciate ligament pabondo langa. Nthawi zonse ndikapita kothamanga, ndimamva kupweteka kwa mawondo osapiririka mkati mwa mphindi zisanu, ndipo kupeza yankho kapena kuzindikira chomwe chimayambitsa sikunali kophweka.
Kodi munakwanitsa bwanji kubwereranso panjira yothamanga?
Pang'ono ndi pang'ono ndinayamba kuchita ntchito zamphamvu, kuchita masewera olimbitsa thupi a gluteus medius, ndipo panali kusintha. Pang'onopang'ono ndidayamba kuphatikizira maphunziro amphamvu ndi masewera olimbitsa thupi a gluteus medius, zomwe zidapangitsa kuti pakhale kusintha. Pafupifupi zaka ziwiri zapitazo, ndinakumana ndi Fernando ndipo ndinayamba kuphunzira naye. Diego, mnzake wa Arduua ndi gulu langa lakale la Triathlon, komanso physiotherapist wanga wanthawi zonse, adandithandizira kwambiri paulendowu. Fernando ankadziwa za mavuto anga kuyambira pachiyambi ndipo anakonza zoti tizichita bwino. Anagwira ntchito limodzi ndi Susana ndi Diego. M'malo mwake, Fernando nthawi zambiri amayenera kuyang'anira kuchuluka kwanga chifukwa ndimafunitsitsa kupita patsogolo mwachangu, pomwe nkhawa yake yayikulu inali kuchira kwanga kotheratu ndikusintha bwino lomwe kupita komwe ndili lero.
Patha zaka zitatu kuchokera pamene ndinavulala komaliza. M’zaka ziŵiri zoyambirira, sindinathe kuchita nawo mpikisano chifukwa cha kuchira kwakuthupi ndi kufooka kwanga kwamphamvu. Komabe, patapita zaka zitatu, ndinganene monyadira kuti ndili bwino. Mavuto a mawondo, makamaka lumbar, atha. Mu Meyi 2022, ndidamaliza mpikisano wanga woyamba wamapiri, Ultra del Moncayo ku Zaragoza, Spain, ndikuphimba 23K ndikupeza kukwera kwa 1,100m mu maola 3 ndi mphindi 3.
Chaka chimodzi pambuyo pake, ndi maphunziro anthaŵi zonse, ndinakhoza kumeta kwa mphindi 21 kuchokera panthaŵi yomwe ndinali nayo pa mpikisano womwewo!
Kodi zolinga zanu zazikulu za chaka chino ndi mtsogolo ndi ziti?
Chaka chino, cholinga changa chachikulu ndikumaliza "Las Maraton de las Tucas," mpikisano wa 42K wokhala ndi kukwera kwa 2,500m, mkati mwa maola 8. Chochitikacho chidzachitika ku Benasque, Huesca, Aragon, Spain, kumapeto kwa July. Chaka chatha, ndinamaliza mpikisanowu mu maola 9 ndi mphindi 21, zomwe zinali zopambana kwambiri kwa ine pambuyo pa zovuta zonse zomwe ndinakumana nazo.
Mawu omaliza aliwonse?
Ndikufuna kuthokoza Fernando, Diego, ndi Susana chifukwa cha thandizo lawo losagwedezeka ndi kuyesetsa kwawo paulendowu. Chifukwa cha iwo, tsopano ndili bwino kuti ndisangalale ndi masewera omwe ndimawakonda. M’maganizo, inali nthaŵi yovutirapo kwa ine, ponse paŵiri panokha ndi mwamaseŵera, kufikira kumlingo wakuti ndinatsala pang’ono kusiyiratu maseŵera.
Ndikukhulupirira kuti nkhani yanga ikhoza kulimbikitsa osewera ena osachita masewera olimbitsa thupi ndikuwateteza kuti asakhumudwe akavulala nthawi yayitali.
Kumbukirani, chofunikira ndikugwira ntchito ndi anthu oyenera ndikutsata mosalekeza maphunziro ndi masewera olimbitsa thupi.
Kutumiza moni wachikondi kuchokera ku Zaragoza, Spain.
/Manu, Arduua Team
Kuphatikizidwa
Zikomo, Manuel, pogawana nkhani yanu yodabwitsa. Mosakayikira zidzathandiza othamanga ambiri kumvetsetsa kufunika kwa mphamvu, kuyenda, ndi kupeza chilimbikitso pamaso pa kuvulala.
M'munsimu, ndalembapo mfundo zokhuza kuvulala kofananako.
Chonde nditumizireni ngati muli ndi mafunso kapena mukufuna thandizo pamaphunziro anu.
Katinka Nyberg CEO/Founder
katinka.nyberg@arduua.com
Zowona za Gluteus Medius Dysfunction ndi Zovulala Zina
Zowona za Gluteus Medius Dysfunction ndi Zovulala Zina Minofu ya gluteus medius, yomwe ili m'mbali mwa chiuno chanu, imagwira ntchito yofunika kwambiri pakukonzanso m'munsi. Zimagwira ntchito pamodzi ndi minofu ina yothandizira ndi kulimbitsa mgwirizano wa chiuno. Minofu iyi imathandiza kuchotsa ntchafu (kusuntha ntchafu kunja) ndi kuzungulira.
Gluteus medius ndi yofunika kwambiri poyenda. Imachita mwachangu kuti ikhalebe yokhazikika ya pelvic ikaima pa mwendo umodzi. Kufooka kwa minofu imeneyi kungayambitse kusokonezeka kwa kayendedwe ka ntchafu, kupindika kwa ntchafu, kuzungulira kwachilendo poyenda, kuthamanga, ndi kudumpha, komanso chiopsezo chowonjezereka cha kuvulala kwa mawondo ndi akakolo.
Kuvulala kwa gluteus medius ndizosowa koma zimatha kuchitika chifukwa cha masewera, kugwa, kapena chiuno bursitis. Kufooka mu gulu la minofu imeneyi kwakhala kukugwirizananso ndi zochitika zosiyanasiyana za m'munsi, kuphatikizapo kupweteka kwa mawondo, patellofemoral stress syndrome (PFSS), iliotibial band friction syndrome (ITBS), ndi ululu wa m'chiuno.
Mukufuna thandizo lina?
M'nkhaniyi Gonjetsani Mapiri, mukhoza kuwerenga zambiri za momwe mungaphunzitsire mpikisano wamapiri kapena ultra-trail.
Ngati mukufuna Arduua Coaching, kupeza thandizo ndi maphunziro anu, chonde werengani zambiri patsamba lathu kapena kulumikizana katinka.nyberg@arduua.com kuti mudziwe zambiri kapena mafunso.