Ukubuya Ekulimaleni
Ukulimala kuvamile ekugijimeni, futhi abaningi bethu baye babhekana nakho. Nokho, singakunqoba kanjani lokhu kulimala futhi siphinde sithole amandla kanye nogqozi lokubuyela ekugijimeni?
UManuel García Arcega, ilungu leQembu Arduua, waqala ukuqeqeshwa nathi eminyakeni emibili edlule. Uhlangabezane nokulimala okuhlukahlukene okujwayelekile okugijima kodwa ubelokhu ekhombisa ukuzimisela okukhulu nokuqina ekubuyeni kwakhe.
Ake singene endabeni kaManuel kanye nemininingwane yokulimala kwakhe...
Ubani uManuel, futhi buyini ubuhlobo bakhe nezemidlalo?
Lapho ngineminyaka engu-40, ezemidlalo bezilokhu ziyingxenye ebalulekile yokuphila kwami kusukela ngisemncane kakhulu. Ngaqala ukuhlanganyela emijahweni emincane enqamula amazwe lapho ngineminyaka engu-5 kuphela ubudala futhi kancane kancane ngaba nothando lwamabanga aphakathi nendawo noma amade ekugijimeni ezintabeni.
Ngidlale i-futsal, izinhlobo ezahlukene zebhola likanobhutshuzwayo, i-basketball eyenzeka ngezikhathi ezithile, ibhayisikili lezintaba, imijaho ye-10k ngayinye ku-asphalt, nokuningi. Ngo-2014, ngangena emhlabeni we-Duathlon ne-Triathlon futhi ngashintshela ku-Trail Running ngo-2016.
Wathola ukulimala eminyakeni emithathu edlule. Kwenzekani, futhi yaba namiphi imiphumela?
Phakathi neminyaka edlule, ngiye ngabhekana nokulimala okuncane okuncane, okunye kwakho okwathatha isikhathi eside kunalokho engangikufisa. Ku-2015, ngahlushwa "i-plantar fasciitis" izinyanga eziyisishiyagalolunye, ikakhulukazi ezibangelwa ukukhetha okungalungile kwezicathulo. Isizathu esiyinhloko kwakuwukungalungi kahle kwe-hip, okuholela ekucindezelekeni ku-iliac psoas yami. Ngenhlanhla, ngahlangana noSusana Sanchez, uchwepheshe we-Barefoot, owagcina esengumngane omkhulu. Ngenyanga nje, wangisiza ukuba ngilulame ngokugcwele.
NgoFebhuwari 23, 2020, ngathola okunye ukulimala. Kulokhu, ukungakhululeki kwakusendaweni engaphandle yedolo lami. Ngemva kokuhlolwa kaningi, kwatholakala ukuthi ngine-“iliotibial band syndrome,” ngokuvamile eyaziwa ngokuthi “i-runner’s syndrome.” Lokhu kulimala kube yinselele futhi kubuhlungu kakhulu kwengake ngabhekana nakho. Kwaze kwadingeka ngihlinzwe i-anterior cruciate ligament ligament edolweni. Njalo lapho ngiyogijima, ngangiba nobuhlungu obungabekezeleleki edolweni phakathi nemizuzu emihlanu, futhi ukuthola isisombululo noma ukuhlonza imbangela kwabonakala kungenakwenzeka.
Ukwazi kanjani ukubuya endleleni egijimayo?
Kancane kancane ngaqala ukwenza umsebenzi wamandla, ukwenza izivivinyo ze-gluteus medius, futhi kwaba nokuthuthuka okuthile. Kancane kancane ngaqala ukuhlanganisa ukuqeqeshwa kwamandla kanye nokuzivocavoca kwe-gluteus medius, okwaholela ekuthuthukisweni okuthile. Cishe eminyakeni emibili edlule, ngahlangana noFernando futhi ngaqala ukuziqeqesha naye. U-Diego, umlingani we Arduua kanye neqembu lami langaphambili le-Triathlon, kanye nodokotela wami ojwayelekile wokuvivinya umzimba, babambe iqhaza elikhulu kulolu hambo. UFernando wayezazi izinselele zami ezingokomzimba zisuka nje futhi wazilungiselela izikhathi zokuqeqeshwa. Wasebenza eduze noSusana noDiego. Eqinisweni, u-Fernando wayevame ukuqapha amazinga ami okuqina njengoba ngangimagange ukuthuthuka ngokushesha, kuyilapho ukukhathazeka kwakhe okuyinhloko kwakuwukululama kwami okuphelele kanye noshintsho oluyimpumelelo lapho ngikhona namuhla.
Sekuphele iminyaka emithathu ngalimala. Phakathi neminyaka emibili yokuqala, angikwazanga ukuqhudelana ngenxa yokululama ngokomzimba nokuwohloka kokuqina komzimba wami. Nokho, ngemva kweminyaka emithathu, ngingasho ngokuziqhenya ukuthi sengiluleme ngokugcwele. Izinkinga zamadolo, ikakhulukazi izinkinga ze-lumbar, seziphelile. NgoMeyi 2022, ngaphothula umjaho wami wokuqala wezintaba, i-Ultra del Moncayo e-Zaragoza, e-Spain, ehlanganisa u-23K ngenzuzo yokuphakama engu-1,100m ngamahora angu-3 nemizuzu engu-3.
Ngemva konyaka, ngokuqeqeshwa njalo, ngakwazi ukushefa imizuzu engu-21 kusukela esikhathini engangidlule kuso emncintiswaneni ofanayo!
Yiziphi izinjongo zakho ezinkulu zalo nyaka nangesikhathi esizayo?
Kulo nyaka, umgomo wami oyinhloko uwukuqeda i-“Las Maraton de las Tucas,” umjaho we-42K onenzuzo yokuphakama engu-2,500m, ngaphansi kwamahora angu-8. Umcimbi uzokwenzeka eBenasque, eHuesca, e-Aragon, eSpain, ekupheleni kukaJulayi. Ngonyaka odlule, ngiqede umjaho ngamahora angu-9 nemizuzu engu-21, nokube yimpumelelo enkulu kimina ngemva kwazo zonke izinselelo engibhekane nazo.
Akhona amazwi okugcina?
Ngithanda ukuzwakalisa ukubonga kwami ku-Fernando, u-Diego, kanye noSusana ngokungeseka kwabo okungantengantengi kanye nemizamo yabo kulo lonke lolu hambo. Ngenxa yabo, manje ngisesimweni esikahle sokujabulela umdlalo engiwuthandayo. Ngokomzwelo, kwakuyisikhathi esiyinselele kimi, ngokomuntu siqu nangokwezemidlalo, kangangokuthi ngacishe ngayeka ngokuphelele ezemidlalo.
Ngethemba ukuthi indaba yami ingakhuthaza abanye abasubathi abayizimfundamakhwela futhi ibavimbele ekudikibaleni phakathi nezikhathi ezinde zokulimala.
Khumbula, okubalulekile wukusebenza nabantu abalungile futhi ulandele njalo ukuqeqeshwa nokuzivocavoca okubekiwe.
Sithumela ukubingelela okufudumele okuvela eZaragoza, Spain.
/Manu, Arduua Team
Ukufingqa
Siyabonga, Manuel, ngokwabelana ngendaba yakho emangalisayo. Ngokungangabazeki kuzosiza abagijimi abaningi ukuba baqonde ukubaluleka kwamandla, ukuhamba, nokuthola isisusa lapho bebhekene nokulimala.
Ngezansi, ngihlanganise amaqiniso ngokulimala okufanayo.
Sicela ukhululeke ukuxhumana nami uma unemibuzo noma udinga usizo ngokuqeqeshwa kwakho.
U-Katinka Nyberg CEO/Umsunguli
katinka.nyberg@arduuaPlay
Amaqiniso mayelana ne-Gluteus Medius Dysfunction kanye Nokulimala Okuhlobene
Amaqiniso Ngokungasebenzi Kwe-Gluteus Medius Nokulimala Okuhlobene I-gluteus medius muscle, etholakala ohlangothini lwe-hip yakho, idlala indima ebalulekile ekubuyiseleni umkhawulo ophansi. Isebenza kanye neminye imisipha ukuze isekele futhi iqinise i-hip joint. Lo msipha usiza ekuthunjweni kwe-hip (ukuhambisa ithanga ngaphandle) nokujikeleza.
I-gluteus medius ibaluleke kakhulu ekuhambeni. Ihlanganyela ngenkuthalo ukugcina ukuzinza kwe-pelvic lapho imi ngomlenze owodwa. Ubuthakathaka balo msipha bungabangela ukungahambi kahle, ukulenga kwethanga ngaphakathi, ukuphenduka okungavamile ngesikhathi sokuhamba, ukugijima, nokugxuma, kanye nengozi eyengeziwe yokulimala kwamadolo namaqakala.
Ukulimala ku-gluteus medius akuvamile kodwa kungenzeka ngenxa yokubamba iqhaza kwezemidlalo, ukuwa, noma i-hip bursitis. Ubuthakathaka kuleli qembu le-muscle buye bahlotshaniswa nezimo ezihlukahlukene eziphansi eziphansi, kuhlanganise nobuhlungu bamadolo, i-patellofemoral stress syndrome (PFSS), i-iliotibial band friction syndrome (ITBS), nobuhlungu be-hip.
Uyaluthanda olunye usizo?
Kulesi sihloko Nqoba Izintaba, ungafunda kabanzi mayelana nendlela yokuziqeqeshela i-mountain marathon noma i-ultra-trail.
Uma unesithakazelo Arduua Coaching, ukuthola usizo ngokuqeqeshwa kwakho, sicela ufunde kabanzi ekhasini lethu lewebhu noma uthinte katinka.nyberg@arduuaPlay ukuze uthole ulwazi olwengeziwe noma imibuzo.