Jonathan Price ya kasance mutumin da yake son kasancewa mai aiki da motsa jiki. Ya girma a kudancin Wales, rugby ita ce sha'awarsa ta farko. Ta hanyar makaranta, jami'a, da kuma bayan haka, ya kuma yi hawan igiyar ruwa, ya yi kwale-kwale, ya buga squash, kuma ya yi gudun gasa – a kan hanya, a tseren kilomita 10, da kuma a gasar gudun ƙetare. Yayin da aikinsa da rayuwar iyali suka mamaye, yawancin waɗannan sun ɓace, amma gudu ya kasance tare da shi. Ya ba da lokaci don marathon da rabin marathon – "Ina gudun rabin marathon kowane karshen mako don kawai nishaɗi," in ji shi – kuma a cikin mako na aiki, yakan shigar da gudu na mintuna 30 ko 40 na yau da kullun don rage damuwa da share tunaninsa. "Ina tafiya da yawa don aiki," in ji Price, wanda yanzu yake da shekaru 50 kuma shugaban kamfani. "Tare da gudu, duk abin da kake buƙata shine takalman gudu, kuma kana iya yin shi a ko'ina."
Amma a tsakiyar shekarunsa na 40, jikin Price ya fara ja da baya. Ba ya samun murmurewa kamar yadda ya saba. "Ina iya gudu lafiya, amma ina jin zafi na kwana biyu ko uku bayan haka," in ji shi. Bugu da ƙari, kowane wata shida ko makamancin haka, ƙashin bayansa na ƙasa yakan kulle gaba ɗaya. Wani likitan jiki ya yi tunanin "ƙunƙunwar hip flexors" ne kuma ya ba da shawarar motsa jiki na "buɗe hip," wanda ake nufi don rage taurin kai da inganta sassauci. Wani ya rubuta magungunan sassauta tsoka, amma zafin ya ƙara tsananta, kuma iyakar motsinsa ya ci gaba da raguwa. A ƙarshe, a lokacin rani na 2023, saduwa ta kwatsam da likitan hip ya kai ga gano cutar osteoarthritis, kuma a ƙarshen wannan shekarar, Price – wanda yake da shekaru 47 – an yi masa musanyar hip sau biyu.
Shin Price kawai ya yi rashin sa'a ne, ko shekaru da yawa na motsa jiki sun hanzarta lalacewar gabobinsa? Bayan shekaru da yawa, mil da yawa, da kuma zagayowar amfani da yawa, shin kawai, kamar yadda likitansa Giles Stafford ya ce, ya "kai lambarsa"?
Likitocin orthopedic sau da yawa suna ba da shawarar yin iyo ko keke don rage tasiri a kan gabobinmu. Hoto: microgen/Getty Images
A matsayinsa na likitan orthopedic na hip wanda ya ƙware a kan cututtukan hip da suka shafi wasanni, Stafford yakan ga marasa lafiya da ke fama da matsalolin gabobi da wuri fiye da yawancin. "Yawanci mutane ne masu aiki waɗanda suka yi wasanni da yawa kuma suka lalata gabobinsu ta haka," in ji shi. Stafford yana kwatanta gabobinmu da bearings a cikin mota. "A bayyane akwai bangaren kwayoyin halitta, amma kuma babban bangaren injiniya," in ji shi. "Dukanmu muna da wasu adadin zagayowar a cikinmu kafin lalacewa ta fara, kuma wanda zai je dakin motsa jiki, ya yi marathon, ko ya yi motsa jiki mai ƙarfi, mai tsanani, mai maimaitawa, zai iya kai lambarsa da wuri da sauri."
Osteoarthritis (OA) ita ce sakamako mai raɗaɗi na rushewar guringuntsi – wannan nama mai laushi, mai santsi wanda ke kwantar da ƙarshen ƙasusuwanmu don gabobinmu su motsa ba tare da gogayya ba. OA tana ƙaruwa. Kowace shekara, fiye da rabin miliyan na mutane a Burtaniya suna yin tiyatar musanya gabobi, kuma nan da 2060, ana sa ran buƙatar za ta tashi da 40%. Yayin da akwai shaidar ƙarin lokuta a cikin matasa, nan da shekaru 70, ɗaya cikin biyu na manya a Burtaniya zai sami OA. Ga wasu, wannan na iya nufin ɗan taurin kai kawai yayin hawan matakala. Ga wasu, yana iya nufin buƙatar taimako da wanka da tufafi. A tsufa, OA sau da yawa tana ƙayyade ko mutum zai iya rayuwa da kansa kuma ko shekarunsa na ƙarshe za su kasance cikin zafi.
Amma game da dalilai, hoton yana da ruɗani. Tsarin jikinmu yana da mahimmanci. Kwayoyin halittarmu suna taimakawa wajen ƙayyade gininsa, yadda muke tafiya, yadda muke ɗora nauyi a kan gabobinmu, da kuma inda matsin lamba ya faɗi lokacin da muke motsawa. Ana kuma tunanin kwayoyin halitta suna tasiri kan ingancin guringuntsinmu da kuma martanin kumburi wanda zai iya lalata shi da kuma tura OA gaba. Price yanzu ya san cewa an haife shi da wani ɗan lahani na siffa wanda ba shi da wuya. Ƙwallon hip ɗinsa na ball-and-socket bai kasance daidai ba, don haka bai juya lafiya ba tare da gogayya ba, wanda a hankali, a tsawon lokaci, ya hanzarta lalacewa da kowane zagayowar amfani. Amma bayan kwayoyin halitta, shin neman yawa daga jikinmu – ko kaɗan – yana ƙara haɗarin OA? Shin ya kamata mu damu game da wuce gona da iri a motsa jiki, ko rashin isasshen motsa jiki? Shin motsa jikin kansa ne, ko kuma irin da bai dace ba? Abin takaici, amsar tana kama da duka ukun.
Zamanin rashin motsa jiki babban abu ne. Wannan wani ɓangare saboda OA tana da alaƙa da kiba, wanda ke ƙara nauyi a kan gabobinmu da ƙara kumburi, amma motsa jiki yana da muhimmanci fiye da haka. Guringuntsi yana samun abinci mai gina jiki daga synovial fluid (ruwan da ke cikin gabobinmu), kuma muna buƙatar motsawa don kiyaye wannan ruwan yana zagayawa. "Zama na dogon lokaci a cikin rana yana kuma da alama yana haifar da canje-canjen metabolism waɗanda ke inganta kumburi," in ji Dr Benjamin Ellis, likitan rheumatologist a Imperial College Healthcare a Landan. Gina ƙarfi da tsoka kuma yana taimakawa wajen ɗaukar tasiri da daidaita gabobinmu. "Gabobinmu, ƙasusuwanmu, da jikinmu suna ƙaruwa da ƙarfi a ƙarƙashin ƙalubale, kuma hakan yana faruwa ta hanyar ƙananan raunuka," in ji Ellis. "Jiki yana warkar da su, kuma wannan warkarwa yana gina ƙashi da tsoka."
A gefe guda, idan muka tura jiki fiye da ikonsa na warkarwa, ko kuma muka sha wahala mai tsanani da yawa, muna komawa cikin yankin haɗari na OA – kodayake yana iya ɗaukar shekaru da yawa kafin tasirin ya bayyana. Raunin anterior cruciate ligament (ACL) – tsagewa ko murɗawa a tsakiyar gwiwa – misali ɗaya ne. Ƙwararrun ƴan ƙwallon ƙafa, waɗanda suke da raunin ACL, suna da sau biyu zuwa uku na matsakaicin haɗarin OA daga baya a rayuwa. Bincike kuma yana nuna haɗarin OA mafi girma a tsakanin masu gudun gasa, yayin da gudun nishaɗi yana da alama yana karewa daga gare ta. (Abin takaici, ma'anar "nishaɗi" da "gasa" ta bambanta tsakanin nazarin.) Yawancin likitocin orthopedic – ciki har da Stafford – suna ba da shawarar keke, iyo, ko amfani da elliptical trainer fiye da gudu, ko gudu a kan ciyawa ko treadmill maimakon kwalta don rage tasiri a kan gabobi.
A cewar David Vaux, masanin osteopath, mai ba da shawara ga Arthritis Action, kuma marubucin Stronger, motsa jiki a tsakiyar rayuwa ya kamata a ɗauke shi kamar kashi na magani. "Idan ka yi da yawa ko kaɗan, za ka shiga matsala," in ji shi. "Babban abin da nake gani a asibiti shine mutanen da suka ji rauni da kuma waɗanda suka ƙare da ƙarfi – kuma waɗannan abubuwa biyu kryptonite ne a tsakiyar rayuwa." Dukansu na iya sa mutum ya daina motsa jiki gaba ɗaya, ko kuma ya ci gaba da tura kansa da ƙarfi kafin ya murmure. Ko ɗaya na iya haifar da OA.
Ga yawancin masu tsakiyar rayuwa, in ji Vaux, tsarin motsa jiki mai lafiya yana da karko da daidaito, tare da isasshen lokacin murmurewa da aka gina a ciki. Ya ce: "Yana iya zama kamar mai ban sha'awa, amma ban sha'awa yana da kyau."
Saket Tibrewal, likitan orthopedic a Cromwell Hospital a Landan wanda ya ƙware a kan gwiwa, yana yin irin wannan batu. "Yayin da muke tsufa, ikonmu na warkarwa yana ɗaukar lokaci mai tsawo," in ji shi. "Ina ganin masu gudu da yawa waɗanda suka fara shi a cikin ƴan shekarun nan kuma suna fara jin zafin gwiwa da sakamako masu zuwa. Suna iya yin gudu, sannan su sake yin shi washegari, ko kuma su huta kwana ɗaya kawai. Mutane da yawa ba su fahimci muhimmancin murmurewa ba."
Likitocin orthopedic da yawa sun bayyana damuwa game da shirye-shiryen motsa jiki masu ƙarfi, masu tasiri. "Duk abin da ya ƙunshi squats masu nauyi mai zurfi, ko maimaita ɗaukar jiki zuwa cikakken iyakar motsi a ƙarƙashin nauyi, na iya lalata gabobinka," in ji Stafford. Gareth Jones, likitan gwiwa na musamman a Imperial College, ya ga marasa lafiya a tsakiyar shekarun 20 da farkon 30 waɗanda suka riga sun rasa guringuntsi da yawa a ƙarƙashin ƙwanƙolin gwiwarsu saboda bin irin waɗannan shirye-shiryen. Ɗaya daga cikin marasa lafiyar Tibrewal ita ce Naomi Pannell, mai shekaru 27, wadda kwanan nan ta tsage ACL ɗinta yayin gasar CrossFit.
"Tunanin mai gudu shine zai kasance lafiya – zai warkar da kansa."Chris Dunn yana gasa a taron Ironman a watan Yuli. Hoto: Da yardar Chris Dunn
"Ina cikin wasan kusa da na ƙarshe a Madrid, gasara mafi girma har yanzu," in ji Pannell. "Ya faru a rana ta uku, rana ta ƙarshe, a cikin zafin 36°C." Pannell da abokin aikinta sun gama chest-to-bar pull-ups da double-unders (kamar tsalle-tsalle, amma igiyar tana wucewa a ƙarƙashin ƙafafunka sau biyu a cikin tsalle ɗaya). Na gaba ya zo zagaye huɗu na "sandbags" (ɗaga buhun yashi mai nauyi daga ƙasa da kuma dora shi a kafaɗarka). "Lokacin da na tafi ɗaga buhun yashi don zagaye na biyu, gwiwata ta fito kuma ta koma," in ji Pannell. "Ban faɗi ƙasa ba. Na sake ƙoƙarin ɗaga shi, kuma ya yi irin abu ɗaya." Ta kammala wani ɓangare na sauran zagayen, ciki har da tafiyar handstand, amma a ƙarshe gwiwarta ta kumbura sosai. "Lokacin da na gano cewa tsagewar ACL ce cikakkiya, na yi mako guda ina kuka," in ji Pannell. "Ban taɓa samun rauni a rayuwata ba."
Tibrewal, wanda zai yi wa Pannell tiyata, yana zargin gajiya. "Waɗannan shirye-shiryen suna da kyau sosai ga lafiyar zuciya da ƙarfi, amma sun ƙunshi maimaitawa mai yawa da ɗaukar nauyi mai yawa, kuma gajiya alama ce ta girmamawa," in ji shi. "Bayan zagaye da yawa, idan an tura ka har tsokar ka ta gaji sosai, za ka iya rasa ikon sarrafa gwiwa. Ka rasa proprioception – fahimtar ciki na jiki game da inda yake a lokaci da sarari – kuma a lokacin ne wani abu mai sauƙi da ka taɓa yi sau da yawa zai iya ɓacewa."
A cewar Vaux, tsarin motsa jiki mai lafiya na tsakiyar rayuwa wanda ke karewa daga OA ya ƙunshi "matakai da maimaitawa". "Tafiya, gudu, ko hawan keke sau biyu a mako, kuma kana buƙatar horon ƙarfi kuma. Yawanci ina rubuta shirin ƙarfi na isometric-only – kamar wall sits da planks, waɗanda za ka iya yi a ko'ina – na akalla watanni biyu kafin ka yi wani abu mafi ƙarfi a cikin horon ƙarfi. Idan wani yana yin haka, zan ɗauki damar wannan mutumin na lafiyayyun gabobi a cikin shekaru 20 masu zuwa fiye da wanda ke yin wani abu mai tsanani da saurin samun lafiya."
Abu mafi muhimmanci shine sauraron jikinka. "Zafi kaɗai ba koyaushe jagora ne mai aminci ba saboda wasu rashin jin daɗi na iya zama ɓangare na al'ada na daidaitawa," in ji Vaux, "amma zafi mai dorewa a gabobi, zafin dare, ko zafi a kan wasu motsi, kumburi, da taurin kai bai kamata a yi watsi da su ba. Jikinka yana gaya maka akwai matsala." Yana kuma da muhimmanci ka fahimci matakin gajiyarka. "Shin aikin ka yana da karko, yana inganta, ko yana raguwa? Ragewar aiki yana nuna ba ka murmurewa yadda ya kamata. Yaya kake barci? Shin bugun zuciyarka ya tashi sosai da safe bayan motsa jiki? Maganin kowane ɗayan waɗannan na iya zama a duba wani abu, ko kuma a canza motsa jiki da hutunka."
Duba hoto a cikin cikakken allo
'Ina jin zafi na kwana biyu ko uku bayan gudu' ... Jonathan Price (hagu) yana shiga cikin marathon mafi zurfi a duniya a Sweden. Hoto: Samuel McElwee Studios/BecomingX/World's Deepest Marathon
Chris Dunn, mai shekaru 49, mai gudu mai himma, ya jira har sai ya sami OA na grade-four bone-on-bone a gwiwarsa kafin ya daina gudu kuma ya duba shi. "Zan iya gano shi zuwa 2015, lokacin da wani mummunan tackle a ƙwallon ƙafa ya murɗa ACL ɗina," in ji shi. Duk da raunin, a wannan shekarar ya kammala Ironman triathlon da marathon. A cikin shekarun da suka biyo baya, ya ci gaba da shiga marathons da yawa, da kuma triathlons na yau da kullun. "Ƙafata ta yi rauni, kuma na ƙara raunana ta. Align ɗina ya canza don ramawa, kuma hakan ya ɗora nauyi a kan sassa daban-daban na gwiwa," in ji shi. "Wauta ce da gaske – na bar shi da tsayi – amma da zarar kana cikin tunanin mai gudu, kana tunanin: 'Zai kasance lafiya. Zai warkar da kansa.' Lokacin da ka tura kanka zuwa iyaka, ba shi da daɗi ko da yaushe! Kana gaya wa kanka: 'Wannan ɗan zafi ne kawai.' A shekara ta 2023, ya yi muni har na iya gudu kilomita 5 ko 6 kawai, kuma bayan haka zafin yana da ƙarfi har da kyar nake iya tafiya.
A watan Mayu 2024, Dunn ya yi tiyata na sa'o'i biyar don daidaita ƙafarsa da rage matsin lamba a kan yankin da ya lalace. Ya yi kyau sosai. "Na dawo gida washegari da abin ɗaure gwiwa," in ji shi. "Na yi amfani da crutches har zuwa Agusta. A watan Afrilu mai zuwa, na yi gudun London Marathon, kuma a watan Yuli na kammala Ironman. A yanzu, gudu yana da kyau. Akwai yiwuwar in buƙaci musanya gwiwa bayan shekaru, amma za mu ga yadda abin zai kasance. Ina so in ji daɗinsa yayin da zan iya."
Price kuma ya koma gudu bayan musanyar hip ɗinsa sau biyu. A bara, ya kammala marathon mafi zurfi a duniya, wanda aka gudanar a cikin ma'adinan zinc a Sweden. "Ya ɗauki lokaci don saba da wannan abin ban mamaki inda komai ya bambanta, amma da zarar na fara gudu, ya zama mafi sauƙi kuma mafi sauƙi," in ji shi. Pannell, a halin yanzu, tana neman shiga CrossFit Open a watan Fabrairu.
"Babu iyaka na duniya wanda bayan shi motsa jiki ya zama cutarwa," in ji Vaux. "Ya dogara da abubuwa da yawa – kamar shekaru, kwayoyin halitta, da raunukan da suka gabata – kuma ba na dindindin ba: yana iya canzawa yayin da kyallen jikinka ke daidaitawa. Wannan ɗaya ne daga cikin abubuwan ban mamaki na jikin ɗan adam. Amma muna buƙatar ba shi lokaci don daidaitawa da kuma kula da abin da yake gaya mana a hanya."
Shin kana da ra'ayi a kan batutuwan da aka taso a wannan labarin? Idan kana son aika amsa har zuwa kalmomi 300 ta imel don yiwuwar bugawa a sashen wasiƙunmu, don Allah danna nan.
Tambayoyin da ake yawan yi
Anan akwai jerin FAQs dangane da wannan yanayin da aka raba ta nau'in mutumin da ke tambaya
Tambayoyin Sabon Shiga
1 Na fara motsa jiki kuma ina jin zafi na kwanaki Shin wannan al'ada ce ko kuma ina gab da buƙatar tiyata
Amsa Abin da kake ji ana kiransa Delayed Onset Muscle Soreness Ƙananan tsagewa ne a cikin filayen tsoka kuma al'ada ce gaba ɗaya Raunukan matakin tiyata yawanci zafi mai kaifi ne kumburi ko jin rauni Idan ba za ka iya tafiya ko ɗaga hannunka ba tare da zafi mai kaifi ba ga likita Idan kawai kana da taurin kai da zafi wannan horo ne mai kyau
2 Ta yaya zan iya ji rauni idan ina ɗaga nauyi kawai Shin wannan ba ya kamata ya ƙara mini ƙarfi ba
Amsa Ɗaga nauyi yana ƙara maka ƙarfi amma kawai idan tsarin ka daidai ne kuma ka ci gaba a hankali Raunin yawanci ba daga nauyin kansa ba ne daga ɗaga nauyi mai yawa da sauri ko amfani da ƙarfi maimakon sarrafa tsoka Wannan yana sanya matsin lamba kwatsam a kan tendons da ligaments waɗanda ba sa warkarwa da sauri kamar tsoka
3 Ban taɓa jin rauni a rayuwata ba Me yasa jikina zai ci amanata kwatsam a dakin motsa jiki
Amsa Jikinka ba ya ci amanarka ba kawai rayuwar yau da kullun ba ta tura gabobinka zuwa iyakar su Dakin motsa jiki yana yin haka Idan kana da ɗan rashin daidaiton tsoka, ɓangaren da ya fi rauni zai iya ɗaukar nauyi da yawa Ba game da kasancewa mai rauni ba amma game da fallasa wani rauni da ba ka taɓa sanin kana da shi ba
4 Menene bambanci tsakanin strain da sprain Wanne ne ke buƙatar tiyata
Amsa
Strain Tsagewar tsoka ko tendon da aka ja
Sprain Tsagewar ligament
Yawancin strains suna warkarwa da hutu Tiyata yawanci ana buƙata kawai don
