Ukubuya kwiNzakala
Ukwenzakala kuqhelekile xa ubaleka, kwaye uninzi lwethu luye lwahlangabezana nalo. Nangona kunjalo, sinokukoyisa njani oku kwenzakala size siphinde sifumane amandla kunye nenkuthazo yokubuyela ekubalekeni?
UManuel García Arcega, ilungu leQela Arduua, waqalisa uqeqesho kunye nathi malunga neminyaka emibini eyadlulayo. Uye wadibana nokulimala okuqhelekileyo okubalekayo kodwa ebesoloko ebonisa ukuzimisela okukhulu kunye nokomelela ekubuyeni kwakhe.
Makhe sihlolisise ibali likaManuel kunye neenkcukacha zokulimala kwakhe ...
Ngubani uManuel, yaye luyintoni ulwalamano lwakhe nemidlalo?
Kwiminyaka engama-40 ubudala, imidlalo ibiyinxalenye ebalulekileyo yobomi bam ukususela ebuntwaneni. Ndaqala ukuthatha inxaxheba kumdyarho omncinci wokunqumla ilizwe xa ndandineminyaka emi-5 kuphela ubudala kwaye ngokuthe ngcembe ndaba nothando lomgama ophakathi ukuya kumde ekubalekeni ezintabeni.
Ndidlale i-futsal, iintlobo ezahlukeneyo zebhola ekhatywayo, ibhola yomnyazi ngamaxesha athile, ukukhwela ibhayisekile entabeni, umdyarho we-10k ngamnye kwi-asphalt, nokunye. Ngo-2014, ndangena kwihlabathi le-Duathlon kunye ne-Triathlon kwaye ndatshintshela kwi-Trail Running ngo-2016.
Wafumana ukwenzakala kwiminyaka emithathu eyadlulayo. Kwenzeka ntoni, yaye yaba yintoni imiphumo?
Ukutyhubela iminyaka, ndiye ndajamelana neengozi ezininzi ezingephi, ezinye zazo ezithathe ixesha elide kunokuba bendinqwenela. Kwi-2015, ndihlupheke kwi-"plantar fasciitis" kwiinyanga ezilithoba, ezibangelwa kukukhethwa kwezicathulo ezimbi. Isizathu esisisiseko sasingahambi kakuhle kwi-hip, ekhokelela kuxinzelelo kwi-iliac psoas yam. Ngethamsanqa, ndadibana noSusana Sanchez, ingcali yaseBarefoot, owathi ekugqibeleni waba ngumhlobo wokwenene. Kwinyanga nje enye, wandinceda ndachacha ngokupheleleyo.
NgoFebruwari 23, 2020, ndaphinda ndenzakala. Ngesi sihlandlo, ukungakhululeki kwakukwindawo engaphandle kwedolo lam. Emva kokuxilongwa izihlandlo ezininzi, kwafunyaniswa ukuba ndine-“iliotibial band syndrome,” eyaziwa ngokuba “yi-runner’s syndrome.” Oku kwenzakala kube yeyona nto inzima nebuhlungu endakha ndadibana nayo. Kwade kwafuneka ndenze utyando lwangaphambili lweligament edolweni. Ngalo lonke ixesha xa ndibaleka, ndandiba neentlungu ezinganyamezelekiyo zamadolo kwimizuzu emihlanu, kwaye ukufumana isisombululo okanye ukuchonga unobangela kungqineke kungenakwenzeka.
Ukwazile njani ukubuyela kwindlela ebalekayo?
Kancinci kancinci ndaqala ukwenza umsebenzi wamandla, ukuphumeza umthambo we-gluteus medius, kwaye kukho ukuphuculwa okuthile. Ndaye ndaqala ngokuthe ngcembe ukubandakanya uqeqesho lwamandla kunye nokuzivocavoca kwe-gluteus medius, okubangele ukuphucuka okuthile. Malunga neminyaka emibini edluleyo, ndadibana noFernando ndaza ndaqalisa uqeqesho kunye naye. Diego, iqabane le Arduua kunye neqela lam langaphambili le-Triathlon, kunye ne-physiotherapist yam eqhelekileyo, badlale indima ebalulekileyo kolu hambo. UFernando wayeyazi kwasekuqaleni iingxaki zam emzimbeni waza walungiselela uqeqesho olufanelekileyo. Wasebenza ngokusondeleyo noSusana noDiego. Ngapha koko, uFernando wayesoloko ebeke iliso kumaqondo am okuqina njengoko ndandilangazelela ukuqhubela phambili ngokukhawuleza, ngelixa eyona nto wayeyixhalabele yayikukuchacha kwam ngokupheleleyo kunye notshintsho oluyimpumelelo kule ndawo ndikuyo namhlanje.
Sele kudlule iminyaka emithathu oko ndagqibela ukwenzakala. Ebudeni beminyaka emibini yokuqala, andizange ndikwazi ukukhuphisana ngenxa yokuchacha komzimba nokuwohloka kwam emzimbeni. Noko ke, kwiminyaka emithathu kamva, ndingatsho ngebhongo ukuba ndichache ngokupheleleyo. Iingxaki zedolo, ngakumbi imiba ye-lumbar, ziye zaphela. NgoMeyi 2022, ndagqiba ugqatso lwam lokuqala lweentaba, i-Ultra del Moncayo e-Zaragoza, eSpain, egubungela i-23K ngenzuzo yokuphakama kwe-1,100m kwiiyure ze-3 kunye nemizuzu ye-3.
Kunyaka kamva, ngoqeqesho oluthe rhoqo, ndakwazi ukucheba iindevu kwimizuzu engama-21 kugqatso olunye!
Zeziphi iinjongo zakho eziphambili kulo nyaka nakwixesha elizayo?
Kulo nyaka, injongo yam ephambili kukugqiba "i-Las Maraton de las Tucas," ugqatso lwe-42K kunye ne-2,500m yokunyusa ukuphakama, phantsi kweeyure ze-8. Isiganeko siya kwenzeka eBenasque, eHuesca, eAragon, eSpain, ekupheleni kukaJulayi. Kulo nyaka uphelileyo, ugqatso ndilugqibe kwiiyure ezisi-9 nemizuzu engama-21, nto leyo ebeyimpumelelo ebalulekileyo kum emva kwayo yonke imicelimngeni ebendijongene nayo.
Ngawaphi amazwi okugqibela?
Ndingathanda ukwenza umbulelo wam kuFernando, Diego, kunye noSusana ngenkxaso yabo engagungqiyo kunye neenzame kulo lonke olu hambo. Enkosi kubo, ngoku ndikwimeko efanelekileyo yokonwabela umdlalo endiwuthandayo. Ngokweemvakalelo, yayilixesha elilucelomngeni kum, ngokobuqu nangokwezemidlalo, kangangokuba ndaphantse ndayiyeka ngokupheleleyo imidlalo.
Ndiyathemba ukuba ibali lam lingabakhuthaza abanye abadlali abasafundayo kwaye libathintele ekubeni batyhafe ngexesha elide lokwenzakala.
Khumbula, undoqo kukusebenza nabantu abafanelekileyo kwaye ngokuqhubekayo ulandele uqeqesho olumiselweyo kunye nemithambo.
Thumela imibuliso efudumeleyo evela eZaragoza, eSpain.
/Manu, Arduua iqela
Ukuqulunqa
Enkosi, Manuel, ngokwabelana ngebali lakho elimangalisayo. Ngokungathandabuzekiyo kuya kunceda abaninzi abagijimi baqonde ukubaluleka kwamandla, ukuhamba, kunye nokufumana inkuthazo ebusweni bokulimala.
Ngezantsi, ndiqulunqe iinyani malunga nokwenzakala okufanayo.
Nceda uzive ukhululekile ukunxibelelana nam ukuba unayo nayiphi na imibuzo okanye ufuna uncedo ngoqeqesho lwakho.
Katinka Nyberg CEO / uMseki
katinka.nyberg@arduua.com
Inyaniso malunga neGluteus Medius Dysfunction kunye nokulimala okuhambelanayo
Inyaniso malunga ne-Gluteus Medius Dysfunction kunye nokulimala okuhambelanayo I-gluteus medius muscle, ehlala kwicala le-hip yakho, idlala indima ebalulekileyo ekubuyiseleni umva ophantsi. Isebenza kunye nezinye izihlunu ukuxhasa kunye nokuzinzisa i-joint hip. Lo mzimba unceda ekuthathweni kwe-hip (ukuhambisa ithanga ngaphandle) kunye nokujikeleza.
I-gluteus medius ibaluleke kakhulu ekuhambeni. Ibandakanya ngokusebenzayo ukugcina uzinzo lwe-pelvic xa umile emlenzeni omnye. Ubuthathaka kulo mzimba bunokukhokelela ekuziphatheni okungaqhelekanga, ukujikeleza kwethanga kwangaphakathi, ukujikeleza okungaqhelekanga ngexesha lokuhamba, ukubaleka, kunye nokuxhuma, kunye nomngcipheko okhulayo wokulimala kwamadolo kunye ne-ankle.
Ukulimala kwi-gluteus medius kunqabile kodwa kunokwenzeka ngenxa yokuthatha inxaxheba kwezemidlalo, ukuwa, okanye i-hip bursitis. Ubuthathaka kweli qela le-muscle buye lwadibaniswa neemeko ezahlukahlukeneyo ezisezantsi, kubandakanywa intlungu yamadolo, i-patellofemoral stress syndrome (PFSS), i-iliotibial band friction syndrome (ITBS), kunye nentlungu ye-hip.
Uyaluthanda olunye uncedo?
Kule nqaku Zoyise Iintaba, Unokufunda ngakumbi malunga nendlela yokuqeqesha i-marathon yeentaba okanye i-ultra-trail.
Ukuba unomdla kuyo Arduua Coaching, ukufumana uncedo ngoqeqesho lwakho, nceda ufunde ngakumbi kwiphepha lethu lewebhu okanye uqhagamshelane katinka.nyberg@arduua.com ngolwazi oluninzi okanye imibuzo.