Iingcebiso ezili-10 ezisebenzayo zokulawula ukungazinzi ngelixa ubaleka kunye nokuhamba

AWUKHO wedwa. Uphando lweembaleki ezibhinqileyo lufumanise ukuba ama-20% afumana i-incontinence yomchamo, kwaye iRunners' World ibika ukuba inani linokufikelela kuma-40%. Ke ukuba uvuza umchamo ngelixa ubaleka okanye unyuka intaba, yiba nesibindi: oku kuqhelekile, kwaye unokuyilawula.

Ukungakwazi ukuzibamba ngoxinzelelo kuthetha nje ukuba uxinzelelo lwesinyi lubangela ukuvuza. Ukubetha kweenyawo ezinzima, iinduli, kunye nomzamo wokutyhala ezantsi kwi-bladder efuna inkxaso encinci. Obo asibobuthathaka. Ngabakhandi.

Iingcebiso ezilishumi ezisebenzayo zinokukunceda ulungiselele, uhlengahlengise ubuchule bakho, ukhethe iimveliso ezifanelekileyo, kwaye wazi ukuba ungalufuna nini uncedo lobuchwephesha. Ungaqhubeka ugawula iimayile. Nantsi indlela.

Izinto eziphambili zokuThatha

• Ixesha lokusela amanzi akho Kuphephe ukuvuza : sela ngokuthe chu, kodwa ucofe ngaphambi kokubaleka.

• Yomeleza izihlunu zomgangatho we-pelvic yonke imihla ngeeKegels ukuze ufumane inkxaso engcono yesinyi.

• Khetha iimveliso ezifunxayo ezihambelana nenqanaba lakho lokuvuza kunye nobude bomsebenzi.

• Sebenzisa i-Knack: chudisa umgangatho we-pelvic phambi kokuthimla okanye ubaleke ukuthintela ukuvuza.

• Jonga i-PT ye-pelvic floor okanye ugqirha ukuba ukuvuza kuyaqhubeka okanye kuphazamisa ubomi bakho.

Kutheni Kuvuza Umchamo Xa Kubaleka

Uxinzelelo lwe-Incontinence kwiMiqathango ecacileyo

Uxinzelelo lwe-urinary incontinence ligama lezonyango lento elula kakhulu. Uxinzelelo luyanda kwisinyi sakho, kwaye umchamo omncinci uyavuza. Uxinzelelo luvela kwimpembelelo kunye nomgudu, kungekhona kwisimo esibuthathaka okanye kwisimo esibi. Izihlunu zomgangatho we-pelvic zisebenza njengesilingi phantsi kwesinyi. Xa ziphulukene nethowuni ethile, eso silingi sinikezela phantsi komthwalo.

Le ngxaki ixhaphake kakhulu kwabasetyhini abakhutheleyo kunokuba abantu abaninzi becinga. Uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta lufumanise ukuba i-36% yabadlali ababhinqileyo kwimidlalo eyahlukeneyo bajongana nokungaphumeleli komchamo. Uhlalutyo olufanayo luchaze ukuba iimbaleki zine-177% yomngcipheko ophezulu wokungazinzi xa kuthelekiswa nabasetyhini abahleli phantsi. Ingxelo enye yeblogi malunga neembaleki ezihlangeneyo zaphawula ukuba i-68.5% yabasetyhini abahlangeneyo beembaleki babike uxinzelelo lwe-urinary incontinence. Ngoko umfazi osecaleni kwakho kumgca wokuqala unokuba ujongene nento efanayo.

Izichukumisi eziqhelekileyo kwiTrail kunye neTrack

Ezinye iintshukumo zibeka umthwalo omninzi kumgangatho we-pelvic kunabanye. Ukuhla kwenyuka kuphezulu kuluhlu, kuba inyathelo ngalinye lithumela amandla emilenzeni yakho nakwisiqu sakho. I-Sprinting yenza into efanayo ngesantya esiphezulu. Ukutsiba, ukukhohlela, kunye nokuthimla lonke uxinzelelo lwe-spike ekubetheni kwentliziyo. Ukuhamba okude kongeza iiyure zoxinzelelo olwakhiweyo, ngakumbi ngepakethi enzima.

Unokuqaphela Ukuvuza kwesinyi ngexesha lokubaleka kwindawo enamatye, okanye ukuvuza ngelixa ubaleka kwisithuba sokubaleka esicaba. Ezi zinto zibangela ukuba ziqikelelwe, kwaye ziindaba ezimnandi ezo. Nje ukuba uyazi ukuba zeziphi izihlandlo ezibangela ukungazinzi koxinzelelo ngexesha lokuzilolonga, unokucwangcisa malunga nabo. Amacebiso alandelayo akubonisa ukuba njani.

Icebiso loku-1: Ixesha leeFluids zakho

Kutheni Ndichama Xa Ndibaleka?

Ungazibuza, kutheni ndichama xa ndibaleka? Amaxesha amaninzi impendulo ihlala kwibhotile yakho yamanzi. Ulwelo oluncinci kakhulu lwenza umchamo wakho ube mnyama kwaye ugxile. Loo mchamo ugxininisekile uyawucaphukisa umgca wesinyi kwaye wenze ukungxamiseka kube mandundu. Ulwelo oluninzi phambi kokuba uphume luzalisa isinyi ngokukhawuleza kwaye luphakamisa ithuba lokuba isinyi siyavuza xa sihamba.

Ukulungiswa kukungasela ngaphantsi ngokubanzi. Kukusela ngobukrelekrele imini yonke. Jonga malunga ne-1.5-2 ilitha yonke imihla, okanye malunga ne-40-60 ounces, kwaye ukhangele ukuba umchamo wakho uhlala utyheli ukuze ucace. Gcina i-caffeine isheke ngaphambi kokuba usebenze, naye. Ikofu, i-soda, kunye neti inokubangela ungxamiseko kwaye ikuthumele ukuzingela igumbi lokuhlambela phakathi komdlalo.

Ukusela Kwangethuba, Hayi Ngaphambili

Phakamisa ulwelo lwakho kusasa nasemva kwemini. Emva koko nciphisa iziselo ezinkulu kwimizuzu engama-30 ukuya kuma-60 phambi kokuba uqale ukubaleka. Oku kunika umzimba wakho ixesha lokucubungula ulwelo endaweni yokulugcina kwisinyi sakho ngexesha ngalinye. Indlela ezinzileyo, elungeleleneyo ibetha ibhotile kwintloko yendlela.

Ishedyuli inceda ukubuyisela isinyi sakho ngokuzaliswa ngokuqhelekileyo kunye nokukhupha. Nciphisa ulwelo emva kwentsimbi yesi-6 emva kwemini ukusika iihambo zokuhlambela ebusuku kunye nokungazinzi kwasekuseni. Zama le pateni: susela rhoqo imini yonke, taper iyure ngaphambi kokuba ubaleke, kwaye ukhuphe isinyi sakho ngaphambi kokuba uhambe. Utshintsho oluncinci lwexesha lunokwenza ukuchama xa ubaleka kancinci kwixhala.

Icebiso lesi-2: Khupha isinyi sakho kuqala

I-Pre-Run kunye ne-Pre-Trail Route

Yenza igumbi lokuhlambela liyeke into yokugqibela oyenzayo ngaphambi kokuba uphume ngomnyango. Isinyi esigcweleyo sihlala siphantsi kwaye sinzima, kwaye onke amaqhosha atyhala kuwo. Ukuyikhupha kuqala kususa ubunzima obungaphezulu kwaye kwehlisa amathuba akho okuba isinyi siyavuza xa sihamba. Yicinge njengenxalenye yokukhangela izixhobo zakho, kanye ecaleni kokubopha izihlangu zakho kwaye ubambe izitshixo zakho.

Ungayakha le nto ibe ngumkhwa. Pea ngaphambi kokuba ubaleke, ngalo lonke ixesha, nokuba uziva ngathi ulungile. Ukuma okukhawulezayo kuthatha imizuzu emibini kwaye kukugcinele ukukrala okuphakathi. Umgaqo ofanayo uyasebenza kwi-trailhead. Sebenzisa indlu yangasese ngaphambi kokubaleka okanye uhambo luqale, kwaye uqala konke ukuphuma ngesileyiti esicocekileyo.

Cwangcisa Bathroom Stops

Ukuhamba, jonga indlela yakho ngaphambi kokuba uhambe. Iimephu zendlela kunye neeapps zokuhamba intaba zihlala ziqaphela apho amagumbi okuhlambela kunye nezindlu zangasese zihlala khona, ke zijonge ngelixa ucwangcisa. Ukwazi iinketho zakho kwangethuba kuthomalalisa ixhala elinokubangela ungxamiseko ngequbuliso. Qala ngeendlela ezimfutshane, ezilondolozwe kakuhle ezinezixhobo ezifikelelekayo, emva koko wandise uluhlu lwakho njengoko ukuzithemba kwakho kukhula.

Amacandelo e-backcountry afuna isicwangciso esahlukileyo. Landela uqheliselo lwe-Shiya Akukho Mkhondo kwaye uhlale ubuncinci iinyawo ezingama-200 ukusuka emanzini, kwiindledlana, nakwiinkampu xa kufuneka uhambe. Pakisha ikhithi encinci yokutshintsha nayo: ibhegi engangenwa manzi ene-spare Impahla yangaphantsi efunxayo , izinto zosula ezingenavumba elimnandi, kunye nebhegi yezinto ezisetyenzisiweyo. Ukuba ukuvuza kuyenzeka, hlala uzolile, utshintshe uyomisa izinto kwindawo yangasese, kwaye uphinde utywine ezo zisetyenzisiweyo. Ukucwangcisa okulungileyo kugcina ukungakwazi ukuzibamba ekunciphiseni uhambo lwakho lube lufutshane.

Icebiso lesi-3: Yomeleza uMgangatho wakho wePelvic

Kegel Basics for Beginners

Izihlunu ezomeleleyo zomgangatho we-pelvic zinika isinyi inkxaso efunekayo kuwo onke amanqanaba. IiKegels zakha loo nkxaso, kwaye zithatha imizuzu kuphela ngosuku. Qala ngokuzilolonga ulele phantsi. Umxhuzulane usebenza ngokuchasene nawe xa umile, kwaye ukulala phantsi kukunceda ukuba ugxile kwimisipha efanelekileyo.

Nantsi indlela esisiseko:

1. Cinezela izihlunu zomgangatho we-pelvic ngokungathi uzama ukungadlulisi igesi okanye ukuyekisa ukuhamba komchamo.

2. Bamba ukucudisa imizuzwana emi-3, emva koko uphumle imizuzwana emi-5 ukuya kwe-10.

3. Yongeza isekhondi enye ngeveki de ube ukwazi ukubamba imizuzwana eli-10.

4. Phinda amaxesha ali-10 ngeseshoni nganye.

Gcina isisu sakho, imilenze, kunye neempundu zikhululekile. Unokuzichukumisa ngesandla sakho ukujonga. Iqhinga elinye lokufunda: khawube nomfanekiso-ngqondweni wokumisa ukuphuma komchamo ukuze ufumane izihlunu, kodwa ungawuyeki rhoqo umchamo phakathi kokuhamba, kuba oko kunokunyusa umngcipheko wosulelo.

Yakha Ucwangciso Lwemihla Ngemihla

Ukuhambelana kubaluleke ngaphezu kokuqina. Isicwangciso esicwangcisiweyo sikugcina usendleleni:

Uqeqesho lwePelvic floor lungena lula kubomi bemihla ngemihla. Yenza iseti ngelixa i-kettle ibilisa, enye kwisibane esibomvu, kwaye enye ngaphambi kokulala. Xa ubuyela ekubalekeni okanye ukongeza imayileji, yakha kancinci. Nika izihlunu ixesha lokuziqhelanisa, kwaye udibane nogqirha ukuba awuboni ukuphucula emva kweenyanga ezi-3-4. Ngokuziqhelanisa nokuzinza, uxinzelelo lokungazinzi kunye ukuvuza kwesinyi kudla ngokuba lula kakhulu ukulawula.

Icebiso lesi-4: Phefumla kunye neBrace

Qhagamshela Ukuphefumla kwi-Foot Strike

Ukuphefumula kwakho kunye nomgangatho wakho we-pelvic usebenza njengeqela. Xa uphefumla, i-diaphragm iyancipha kwaye umgangatho we-pelvic uyakhululeka. Xa uphefumla, i-diaphragm iyakhululeka kwaye imisipha yomgangatho we-pelvic iyancipha. Esi singqisho sivumela umzimba wakho ukuba ulawule uxinzelelo ngawo wonke umthyongo.

Ukubaleka kuphula eso singqi xa ubambe umphefumlo wakho okanye ubambe i-abs yakho. Umgangatho we-pelvic oqinileyo, oqeqeshwe ngokugqithisileyo awukwazi ukuphumla kwaye uphinde wenze isivumelwano kakuhle. Emva koko ukubetha konyawo oluqinileyo kuthumela uxinzelelo, kwaye ukuvuza kwesinyi kuyalandela. Zama ukupakisha iimbambo zakho phezu kwe-pelvis yakho ngokubheka phambili kancinci. Phefumla nzulu kwi-diaphragm yakho kwaye utshatise isingqisho kumanyathelo akho, njengokuphefumlela amanyathelo amabini kunye nokukhupha ezibini. Le pateni ilula ixhasa izihlunu zakho zomgangatho we-pelvic kulo lonke ixesha lokubaleka.

I-Knack phambi kwe-Sprints kunye nokuKhohlela

I-Knack 'cudisa phambi kokuba uthimle' liqhinga. Kanye phambi kokukhohlela, ukuhleka, ukuthimla, okanye ukutsiba, phakamisa ngobunono kwaye ucinezele umgangatho wakho we-pelvic phezulu nangaphakathi. Le pre-contraction iqinisa inkxaso ye-urethral kwaye inceda ukuthintela ukuvuza komchamo. Miller et al. yafumanisa ukuba i-Knack ngexesha lokukhohlela okuphakathi kunye nolunzulu lwehlise ukulahleka komchamo ngama-98.2% kunye nama-73.3%. Olo ncedo lunokuvela kwisithuba esingangeveki, nto leyo eyalatha ukukhawuleza ukufundiswa kweemoto endaweni yokucotha kwemisipha.

Ziqhelanise ekhaya ngaphambi kokuba uthembele kuyo kwindlela:

1. Hlala phantsi ukuze ufumane inkxaso eyongezelelweyo kwaye ucinezele umgangatho wakho we-pelvic.

2. Khohlela kancinci kanye emva kokucudisa.

3. Ukuqhubela phambili ukuya kukhohlokhohlo olukhulu, emva koko uziqhelanise nokuma.

Qhubeka uphefumla kwaye uphephe ukutsala isisu sakho ngaphakathi okanye ubambe imilenze yakho. Sebenzisa i-Knack phambi kwawo nawuphi na umzuzu odla ngokukwenza ukuba uvuze ngexesha lokuzilolonga. Emva koko vumela izihlunu ziphumle phakathi kwemigudu. Umgangatho we-pelvic onokukhulula usebenza ngcono kunomnye obanjwe ngokuqinileyo imini yonke. Ngokuziqhelanisa, ezi zihlangu zezilima ezidityaniswe ngentsinjana/ngeplangana ziyazenzekela, kwaye ukungakwazi ukuzibamba kuyayeka ukulawula ukubaleka kwakho.

Icebiso lesi-5: Lungisa iFomu yakho yokubaleka

Ukufika okuthambileyo, ukuHamba okuFutshane

Unyawo lwakho luthumela amandla ngokuthe ngqo emilenzeni yakho nasesiqwini sakho. Ukugqithisa kakhulu kwenza loo mandla abe mandundu. Inyathelo elide eliphuma ngaphambili lifana nebhuleki, kwaye yonke indawo enzima ibuza ngaphezulu kwezihlunu zakho zomgangatho we-pelvic. Tsiba iintlawulo ezikhawulezayo zokuhla. Kulapho ukuwela okugqithisileyo kunye nobunzima bokumisa bufumba, kwaye iimpawu zokungakwazi ukuzibamba zidla ngokubonakala.

Zama amafutshane, amanyathelo akhawulezayo ngesantya esifanayo. I-cadence ephezulu kancinci iyanceda apha. Nokuba ukonyuka kwe-5-10% kwe-cadence kunokunciphisa amandla empembelelo kunye nokwenza lula umthwalo kumgangatho wakho we-pelvic. Olunye uphononongo lufumene ulungelelwaniso oluguqukileyo phakathi kwe-cadence kunye ne-oscillation ethe nkqo (r = −0.512, p = .018), okuthetha ukuba ukucotha kwe-cadence kuzisa ukugxumeka okungakumbi. Hamba mfutshane kakhulu, nangona kunjalo, kwaye ugxuma ngakumbi, ophakamisa uxinzelelo kwaye unokongeza ukuvuza kwesinyi ngexesha lokuzilolonga. Jonga kumhlaba ophakathi, kwaye uvumele ukubaleka ngokukhawuleza kwandise umkhondo wakho ngokwemvelo. Sebenzisa izithuba zokuhamba-hamba xa ungakwazi ukubamba isantya esikhawulezayo okwangoku.

Gcina uqeqesho kodwa ulungelelanise: ukuba ukuvuza kubonakala emva kwexesha ekubalekeni, nciphisa ukubaleka kwaye uphinde wakhe ivolumu ngokuthe ngcembe; ukuba iilifti ezinzima zibangela ukuvuza, nciphisa ubunzima kancinci kwaye ukhuphe ngeyona ndawo inzima ye-rep, ukwakha ivolumu ngokuqhubekayo.

Yomeleza iHips kunye neGlutes

Izinqe zakho kunye ne-glutes zinzisa i-pelvis ngamanyathelo onke. Xa zibuthathaka, izihlunu zakho zomgangatho we-pelvic zithatha ukudelela kwaye zityhafe. Yiyo loo nto amaxesha amaninzi ukuvuza kwesinyi kubonakala kade ekuhambeni kwexesha. Yakha i-gluteus maximus, i-gluteus medius, i-rotator ye-hip enzulu, kunye ne-core stabilizers kunye neebhuloho, umlenze omnye we-Romanian deadlifts, i-step-ups, i-clamshell, kunye ne-lateral band walks.

Yenza iibhulorho ezilele emqolo ngamadolo aguqe kunye neenyawo ezithe tyaba. Gcoba i-glutes yakho, phakamisa isinqe sakho, ubambe, emva koko unciphise. Kwi-clamshell, lala ngecala lakho kunye nezinqe kunye namadolo ahlangeneyo, gcina iinyawo zakho kunye, kwaye uphakamise idolo eliphezulu ngaphandle kokugoqa umqolo wakho ophantsi. Yeka ukubaleka phambi komgangatho wakho we-pelvic kunye nokukhathala kwemisipha yesisu. Ukudinwa kuxa ifom ityibilika kwaye ukuvuza kuqala.

Icebiso lesi-6: Khetha iiMveliso eziAbsorbent

Impahla yangaphantsi eAbsorbent vs. iiPads

Zombini iipadi kunye neengubo zangaphantsi ezifunxayo zinendawo kwidrowa yakho yegiya. Ukukhetha okulungileyo kuxhomekeke ekubeni uvuza kangakanani kwaye uhamba ixesha elingakanani. IiPads zilungele ukuvuza okulula kunye nemizamo emfutshane. Iimpahla zangaphantsi ezifunxayo ziyamenyezela ngenxa yokuvuza okukhulu kunye nokuphuma ixesha elide, kuba zihlala zihleli kwaye zibamba ngaphezulu.

Amanqanaba e-Absorbency akunika indlela elula yokuthelekisa imveliso kwiimfuno zakho. Ukuvuza okuncinci kuqhuba ukuya kwi-8 oz., ukuvuza okuncinci ukuya kwi-16 oz., ukuvuza okuphakathi ukuya kwi-24 oz., kunye nokuvuza okukhulu ukuya kwi-30 oz. Iimpahla zangaphantsi ezilahlwayo ezenzelwe ukusetyenziswa kwemihla ngemihla zidla ngokuhlala kuluhlu oluphakathi, ngelixa izitayile zokufunxa zifikelela kukhuseleko olunzima. Ukubaleka okunempembelelo ephezulu, iimpahla zangaphantsi ezifakelweyo zokungakwazi ukuzibamba zihlala kwindawo engcono kunephedi. Kubaleka umgama omde odlulileyo kwimizuzu engama-30, impahla yangaphantsi yokutsala inika umthamo kunye nokufunxa ngokukhawuleza.

I-Chiaus yenza i-diapers yabantu abadala, ibhulukhwe yokutsala, kunye ne-incontinence underpads. Yonke imveliso idlula ngokungqongqo iitshekhi ezisemgangathweni kwaye iphethe izatifikethi ezinje nge-FDA, ISO, kunye ne-OEKO-TEX.

I-Fit, iFabric, kunye ne-Chafing

I-Chafing ibonakala xa imveliso imanzi, ilingana kakhulu, ishukuma ngokushukuma, okanye ihlala ixesha elide emva kokuba ubile. Amathanga angaphakathi, ukugotywa kwesikhumba, kunye nolusu olujikeleze imilenze enwebekayo evulekayo zezona ndawo zishushu zesiqhelo. Iimveliso eziphefumlayo, ezithambileyo, ezifakelwe kakuhle zicuthiwe ekuhlikihleni, kunye nezinto ezitsala ubumanzi esikhumbeni sakho zikugcina womile.

Amaphiko afanele ukujonga okwesibini. Amaphiko ancamathelayo ahlala ebekwe ngexesha losuku oluqhelekileyo angajika abe ngamanqaku okukhuhlana ngexesha lokubaleka. Jonga izinto ezincamathelayo ezingenaphiko okanye ezisezantsi, kunye nezithintelo zomlenze okhuselekileyo kunye nokulungelelana okuguquguqukayo okukuvumela ukuba ugobe kwaye wolule. Ukuba uqhubeka nokukrazula, ukuvuza, okanye ukugquma, imveliso yakho isenokulingana ngokungafanelekanga. Isitayile esisebenza ngobusuku sinokuziva sisininzi xa ubaleka, kwaye iphedi ekhanyayo isenokungabambeki xa ujima.

Icebiso lesi-7: Zama iPessary okanye iNkxaso yangaphakathi

Yintoni iPessary

I-pessary sisixhobo esincinci osifaka kwilungu lobufazi kwaye unokusikhupha. Ibamba izicubu ezigcina amalungu akho e-pelvic kwindawo. Nantsi indlela esebenza ngayo:

1. Ufaka ipessary kwilungu lobufazi.

2. Ibamba izicubu zangasese ezixhasa amalungu e-pelvic.

3. Xa sele isendaweni, ixhasa isinyi, isibeleko kunye ne-rectum.

4. Le nkxaso ithoba uxinzelelo oluvela kwilungu lobufazi kwaye inciphisa ukuvuza komchamo.

5. Xa amalungu ehlala kwindawo echanekileyo, isinyi siphuma lula kwaye ukuvuza kuyehla.

I-Hodge pessary enenkxaso kuthiwa isebenza kakuhle ukuthintela ukuvuza ngexesha lokuzilolonga. Esona sixhobo silungileyo sikhuselekile, sincinci, singabizi mali ininzi, kwaye kulula ukusifaka kwaye uzikhuphe ngokwakho. Abanye abafazi basebenzisa i-tampon njengenkxaso elula yangaphakathi ngexesha lokuzivocavoca. Ayilondawo yesixhobo esifakelweyo, kodwa inokunika inkxaso yokukhanya kwithuba elifutshane.

Ukuthetha noMboneleli malunga neFit

Buza umboneleli malunga nokufaneleka kunye nokuthuthuzela ngaphambi kokuba unxibe nayiphi na inkxaso yangaphakathi kwimiba emide okanye ukunyuka. Isixhobo esihlikihla okanye esicinezela kwindawo engafanelekanga siya kwenza uhambo olude lube lusizi. Izigulana ezininzi zifaka i-pessary kuphela xa zilindele ukuvuza, njengaxa umthambo. Oko kuyenza ibe luncedo lwexeshana oluluncedo ngelixa usakha amandla omgangatho we-pelvic. Ukuba iimpawu ziyahamba, unokuyeka ukuyisebenzisa.

Yiza noluhlu olufutshane lwemibuzo kutyelelo lwakho. Buza ukuba loluphi uhlobo lweprolapse onayo kwaye zeziphi iimpawu ezinokuphucula i-pessary. Buza ukuba kwenzeka ntoni ukuba eyokuqala ayingeni. Buza ukuba ungayinxiba kuphela ngexesha leendawo ezinefuthe eliphezulu lokubaleka okanye lokunyuka intaba. Kwakhona buza ukuba zeziphi iziphumo ebezingalindelekanga ekufuneka utsalele umnxeba. Jonga uxinzelelo olutsha, ukuhlikihla, ukucaphuka, intlungu, okanye utshintsho ekusebenzeni kwesinyi namathumbu. Thetha nengcali yezempilo ye-pelvic ngaphambi kokuba udibanise i-pessary kunye nempahla yenkxaso yangaphandle.

Icebiso lesi-8: Cwangcisa iindlela ezijikeleze iiBathrooms

Imephu yezindlu zangasese kunye neentloko zendlela

Fumanisa ukuba ziphi izindlu zangasese ngaphambi kokuba uqale ukubaleka ixesha elide okanye uhambe. Ukwazi ukuba aphi awona magumbi okuhlambela akufutshane kususa ixhala elihlala ixesha elide kunokuvuza ngokwalo. Ukuxhalaba malunga nokufumana igumbi lokuhlambela, kunye nokwesaba ingozi, kunokuziva kubi ngakumbi kunemeko. Ukwenza imephu iinketho zakho ngaphambi kwexesha yenye yezona zinto zilumkileyo onokuthi uzenze. Ikunika uxolo lwengqondo, imimangaliso embalwa, kunye nokuzithemba ngakumbi.

Ii-apps zokufumana indlu yangasese kunye nezixhobo zokujonga indawo yangasese zenza oku ngokukhawuleza. I-Harvard Health ixhasa iinketho zegumbi lokuhlambela ngaphambi kwexesha, kwaye iinkqubo ezininzi zomzila zabelana ngezixhobo zazo. Imephu yomzila onxibelelanayo ingabonisa iindlela, imithombo yokusela, izindlu zangasese ezicocekileyo, kunye nokupaka zonke kumbono omnye. Ezinye iipaki zibonelela ngeemephu zePDF ezinokuprintwa okanye ezifikelelekayo onokuzisebenzisa ngaphandle kweintanethi. Abanye, njengephepha le-Alta's Summer Trail Information page, dwelisa iintloko zemizila ethile kwaye uqaphele ukuba iintlawulo zoncedo zihlawulela ukugcinwa kwendawo yokuhlambela. Zinike imvume yokuyeka, nawe. Phatha indawo yokuphumla nganye njengoloyiso, hayi ukulibaziseka.

UBuchule bokubuyela emva

Kwimizila ekude, isicwangciso esenziwe kwangaphambili sehlisa ixhala kunye nokungxamiseka okuza nalo. Shiya NoTrace ukuchama izenzo kukucela ukuba unyathele ubuncinane 200 iinyawo ukusuka imithombo yamanzi, iindledlana, kunye campsites. Ukufumana inkunkuma eqinileyo, yomba umngxuma wekati ubunzulu obuziintshi ezi-6–8 kwaye uwungcwabe indlela yonke. Pakisha iipads, tampons, kunye nezinto zosula, kwanezo zivundisiweyo, kuba azizophuli. Ngaphezulu komgca womthi, tsiba umngxuma wekati kwaye uphathe ibhegi ye-WAG kaxakeka endaweni yoko.

Yakha ikhithi encinci yokulawula ukungakwazi ukuzibamba xa uzilolonga kude nezibonelelo. Isingxobo esingangeni manzi nge Iimpahla zangaphantsi ezikwaziyo ukufunxa , izinto zokusula ezingenavumba elimnandi, kunye nebhegi yezinto ezisetyenzisiweyo igquma iimeko ezininzi. Ziqhelise le mikhwa kuhambo olufutshane kuqala. Ngaloo ndlela uyayazi indlela yokulawula ukuvuza komchamo ngexesha lokuzilolonga ngaphambi kokuba uhambo olude luvavanye. Ucwangciso olulungileyo luhlala lubaleka kwaye luhamba ngeenyawo kwikhalenda yakho, ungaphumi kuyo.

Icebiso 9: Bona iPelvic Floor PT

Lujongeka njani uVavanyo

Ingcali yezonyango yomgangatho we-pelvic ihlola umzimba wakho wonke, hayi nje izihlunu ozicinezelayo. Utyelelo lokuqala luqala ngemibuzo malunga nemikhwa yakho yokusela, ukuba usebenzisa kangaphi igumbi lokuhlambela, kunye naziphi na iintlungu ngexesha lezinto ezifana nokusetyenziswa kwetamponi okanye ngesondo. Ugqirha wakho ke uchaza uviwo lwangaphakathi kwaye akunike ifomu yemvume. Unokuzisa i-chaperone yakho, usebenzise i-chaperone yasekliniki, okanye uthi hayi kuviwo lwangaphakathi ngokupheleleyo. Uhlala uphethe lonke ixesha.

Ngemvume yakho, ugqirha uyakubona usenza i-kegel, ukhohlokhohlo, kunye nentshukumo ethobayo. Umnwe ofakwe iiglavu, othambisayo emva koko ujonga ukomelela kwezihlunu kunye nokunyamezela njengoko ucudisa. Okulandelayo kuza uvavanyo lwe-orthopedic lwesinqe sakho kunye nomva, kubandakanywa uluhlu lwentshukumo kunye novavanyo lwe-muscle manual. Ugqirha wakho uhamba phezu kweziphumo kunye nawe kwaye wakhe isicwangciso sokhathalelo. Eso sicwangciso sinokubandakanya i-hip stretches, i-core kunye ne-hip yokuqinisa, i-manual stretch, kunye ne-kegels okanye i-reverse kegels. Abanye ababoneleli bayalela uvavanyo lwe-urodynamic, i-ultrasound, okanye i-MRI imaging ukubona ukuba isinyi sakho sibambe kakuhle kwaye sikhuphe umchamo.

Ukuzivocavoca kunye ne-Biofeedback

Ugqirha wakho ukhetha imithambo ehambelana neemfuno zakho. Ukungazinzi koxinzelelo, i-prolapse, okanye i-post-operative rehab, kugxilwe kuqeqesho oluphezulu. Oko kuthetha ukuba unyamezelo lubambele ukwakha umthamo wokubamba, amandla okubhabha ngokukhawuleza ukuqeqesha impendulo ekhawulezayo, kunye nezinyuko zezinyuko ezihambisa ukucudisa phezulu nasezantsi. Kwiintlungu ze-pelvic okanye ukuqhina, ugxininiso lujikela ukuya kuqeqesho olusezantsi, ngokuqhushumba okuthambileyo kunye nokuphefumla kwe-diaphragmatic ukuphumza izihlunu ezisebenzayo.

I-Biofeedback isebenza njengesixhobo sokufundisa, kungekhona unyango olusetyenziswa kwimisipha yakho. Abenzi boluvo abancinci bahlala ngapha nangapha kwe-anus, kunye neseti yesibini kwisisu sakho, zonke zinxulunyaniswa nescreen esigrafu umsebenzi wezihlunu. Abasetyhini abaninzi basebenzisa ngengozi i-abs yabo ngexesha loqeqesho lomgangatho we-pelvic, kwaye izinzwa zesisu ziyayibamba loo nto. Iigrafu kunye neetoni zikunceda ukuba ufunde ukulawula, kwaye ugqirha wakho unokulinganisa amandla kunye nokulandelela inzuzo phakathi kokutyelela. Iicones ezinobunzima be-vaginal, izixhobo zoxinzelelo lomoya, kunye neminwe yokuzijonga inikezela ezinye iindlela zempendulo. Uphando luxhasa injongo yokubamba imizuzwana eli-10 yolawulo olungcono lwelizwekazi, elenza ukuba umthamo wonyango ube ngowona mlinganiselo uluncedo ngokwezonyango ukuvuza komchamo. Buza malunga nokuthunyelwa ukuba ukuvuza komchamo ngexesha lokuzilolonga kuhlala kuphazamisa ukubaleka kwakho.

Icebiso le-10: Yazi xa Ubonana noGqirha

Iiflegi eziBomvu eziqinisekisa ukutyelelwa

Ukuvuza okuninzi kunokusingathwa ngezi ngcebiso zingentla. Kodwa ezinye iimpawu zithetha ukuba kufuneka wenze idinga ngokukhawuleza. Jonga iintlungu xa uchama, igazi kumchamo wakho, okanye utshintsho olukhawulezileyo kwimikhwa yakho yesinyi. Ukuvuza okuqala ebusuku, okanye okwenzeka ngaphandle kwempembelelo okanye umzamo, nako kufanelwe ukujongwa ngokusondeleyo.

Nika ingqalelo ukuba ingakanani i-incontinence echaphazela usuku lwakho. Ukuba ukuvuza kukugcina ungekho endleleni, kuphazamise ukubaleka kwakho, okanye kukwenza uphephe izicwangciso zentlalo, eso sisizathu esaneleyo sokufumana uncedo. Awudingi ukulinda de izinto zibe mbi ngakumbi. Ugqirha unokukhupha usulelo kunye nezinye izizathu, emva koko akubonise inyathelo elilandelayo elichanekileyo.

Iinketho zonyango onokuthi ubuze malunga nazo

Unokukhetha okuninzi kunokuba abantu abaninzi becinga. Buza ngoqeqesho lwesihlunu somgangatho we-pelvic ogadiweyo kuqala, kuba izikhokelo ziyayincoma njengokhathalelo lokuqala. I-pessary sesinye isixhobo esifanele ukulingwa phambi kotyando, kwaye sifanela abantu abangakwaziyo okanye abangathandiyo ukungenzi umthambo womgangatho we-pelvic.

Ukuba ukhathalelo olulondolozayo luyasilela, buza ukuba utyando lunokubandakanya ntoni. Isilingi se-middle-urethral yindlela eqhelekileyo yotyando xa amanyathelo olondolozo ehluleka, ngokwesikhokelo se-2017 AUA / SUFU. Olunye ukhetho lubandakanya i-autologous fascial sling, i-artificial sphincter ye-urinary yokunqongophala kwe-sphincter yangaphakathi, kunye ne-bulking agents. I-Duloxetine inokunikezelwa kubasetyhini abalandula utyando, nangona iziphumo ebezingalindelekanga zinciphisa ukusetyenziswa kwayo. Yiza nemibuzo yakho kwaye uvumele umboneleli wakho ukuba akhokele isigqibo. Isiqabu kuxinzelelo lokungakwazi ukuzibamba komchamo kudla ngokufikeleleka, kwaye ukuvuza komchamo ngexesha lokuzilolonga akufuneki kube yinto eqhelekileyo yakho.

Ukuvuza komchamo xa ubaleka okanye unyuka intaba yinto eqhelekileyo, kwaye iyalawuleka. Asisosizathu sokuyeka. Qala ngotshintsho olunye okanye ezimbini, njengoqeqesho lomgangatho wepelvic kunye nemveliso ehambelana neemfuno zakho. Amanyathelo amancinci adibanisa ngokukhawuleza.

Izihlunu zomgangatho we-pelvic zikhula zomelela xa uziqhelanisa nemihla ngemihla. Iimveliso ze-Absorbent zikugcina ukhululekile kwimigudu emide. Ngokudibeneyo, bayakunceda ukuba uyeke ukuvuza ngelixa ubaleka kwaye ubuyele kwiindlela ozithandayo.

Akunyanzelekanga ukuba ufumanise oku wedwa. Uncedo lobuchwephesha luyafumaneka, kwaye luyasebenza. Ukungakwazi ukuzibamba akufumani lizwi lokugqibela. Ileyisi phezulu, hlala usebenza, kwaye uqhubeke usiya phambili.

FAQ

Ngaba kuqhelekile ukuvuza umchamo ngelixa ubaleka?

Ewe, kwaye nikunye nabantu abalungileyo. Uphando lubonisa ukuba imbaleki enye kwabathathu yabasetyhini ijongana nokungakwazi ukuzibamba komchamo. Ukubetha kweenyawo ezinzima kunye nomzamo wokutyhala phantsi kwisinyi sakho. Izihlunu zomgangatho we-pelvic zisebenza njengesilingi. Xa eso silingi siphulukana nethoni ethile, umchamo omncinane uyabaleka. Oku kubuchwephesha, hayi ubuthathaka.

Ngaba ndimele ndiyeke ukubaleka de kuyeke ukuvuza?

Hayi. Unako ukuqhubeka noqeqesho ngelixa ulungisa ingxaki. Yenza mfutshane imitsi yakho kwaye uphinde wenze ivolyum kwakhona kancinane ukuba ukuvuza kuvela emva kwexesha lokuzilolonga. Yongeza uqeqesho lomgangatho we-pelvic kunye nemveliso ehambelana neemfuno zakho. Ukuyeka akuyompendulo. Ukulungelelanisa ku.

Uqeqesho lwe-pelvic floor luthatha ixesha elingakanani ukusebenza?

Zinike ixesha kwaye uhlale ungaguquguquki. Ulingo oluyimpumelelo luqhube uqheliselo lwemihla ngemihla ubuncinci iiveki ezili-15 ukuya kwezingama-20. I-Knack inokuzisa isiqabu kwisithuba esingangeveki, kuba iqeqesha i-reflex ekhawulezayo. Amandla okwenene kwezihlunu zakheka kwiinyanga. Thetha nogqirha ukuba awuboni utshintsho emva kweenyanga ezi-3 ukuya kwezi-4.

Yeyiphi imveliso efunxayo isebenza kakuhle xa uhamba ixesha elide?

Tshatisa imveliso kwinqanaba lokuvuza kwakho kunye nobude bokuphuma. IiPads zilungele ukuvuza okulula kunye nemizamo emfutshane. Impahla yangaphantsi yokutsala ibamba ngaphezulu kwaye ihlala inxibe iintsuku ezinde. I-Chiaus yenza i-diapers yabantu abadala , ibhulukhwe yokutsala, kunye ne-underpads, zonke zixhaswa ngokuhlolwa okungqongqo kunye neziqinisekiso ezifana ne-FDA, ISO, kunye ne-OEKO-TEX.

Ndibize nini ugqirha malunga nokuvuza?

Fowuna ngokukhawuleza ukuba ubona intlungu xa uchama, igazi kumchamo wakho, okanye utshintsho olukhawulezileyo kwimikhwa yesinyi. Ukuvuza okwenzekayo ngaphandle komzamo nako kufanele kujongwe. Kunjalo ke nokungakwazi ukuzibamba okukugcina ungekho endleleni okanye uphume kwizicwangciso zentlalo. Awudingi ukulinda.