Ukuzivocavoca ijolise ukuphucula amandla kunye nobuninzi bokuhamba
Ukulimala kwangaphambili kwe-ligament (ACL) kunokuba nzima njengoko igama lizwakala. Iquka i- ligament phakathi kweedolo elivimbela isifuba shin ukusuka phambi kwethambo lesithambo. Ukulimala kwe-ACL kubangelwa ukwelula ngokubanzi okanye ukugqithisa i-ligament, nokuba yinxenye okanye ngokupheleleyo.
Ukulimala kwi-ACL kukuchaphazela ukuzinza kwamadolo akho, okubangele ukulahlekelwa kwamandla omlenze kunye nokuthintela kwinqanaba lokuhamba kweendolo.
Iinyembezi ezininzi okanye ukuphuka kuya kufuna ukuba utyando kunye nokuvuselela ngokubanzi ukubuyisela ngokupheleleyo ukuhamba kwakho.
Ukuhlaziywa Kwekhaya
Ukuba ubhekene nokulimala kwe-ACL, kukho iinzame zokuzivocavoca ongayenza ekhaya ukuze ugcine ukugcina amandla kunye nokunyakaza ngaphandle kokulimaza ngakumbi kwi-ACL. Ezi zinokuthi zenziwe ngaphambi kokuhlinzwa xa kudingeke, okanye ngokubambisana neyeza eziqhubekayo zonyango.
Injongo kukugwema ukunyanzelwa kwamadolo okanye naluphi na umsebenzi onokuthwala ubunzima. Esikhundleni saloo nto, uya kugxininisa ekuqiniseni izihlunu ezijikelezile ngamadolo-i- quadriceps ("quads") kunye ne-hamstrings ("i-hams") - ngeli gama ngokukwandisa uluhlu lwakho lokunyakaza ukuze idolo lakho "lingabikho."
Ngokwenza oku ekhaya (ngokukodwa ngegalelo lakho ugqirha okanye umphathiswa wezonyango ), unokulungeleka ngakumbi ukuhlinzwa xa kufuneka, okanye ufumane inzuzo epheleleyo yenkqubo yokulungiswa kwenkqubo.
Ukuzivocavoca xa i-Knee yakho isagubha
Xa uqala kuqala, libale i-adage "akukho ntlungu, akukho nzuzo." Nangona uya kuba nexhala xa usebenzisa ii-quads kunye ne-hams, buyela kuyo nayiphi na intshukumo ebangela intlungu.
Khumbula ukuba ukunyamezela kakhulu kunokwenza izinto zibe zibi ngakumbi kwaye zibangele ixesha elide lokubuyisela.
Nazi izinto ezintathu ezifanelekileyo (kunye nezokhuselekileyo) zokunyanga ukulimala kwe-ACL xa kuqala uqala:
- I-sliel slides zibandakanya ukwandiswa kwamadolo ngaphandle kokuthwala ubunzima. Qala ngokuhlala phantsi kunye nemilenze yakho esetyenzisiweyo. Ukugoba ngokukhawuleza idolo elilimele ngelixa uhambisa isithende sakho ngaphantsi komgangatho. Slayilise ngokukhawuleza inyawo kwisithuba sokuqala uze uphinde uphindwe ngamaxesha angama-10.
- Iziphazamiso ze-Isometric zee-quads zenziwe zihleli. Kule nto, uza kufuneka uhlale phantsi phantsi umlenze wakho owonzakeleyo kwaye unomnye umlenze ugobile. Ngoku ngoku uhamba ngokukhawuleza i-quadriceps yesondo elimazi ngaphandle kokuhambisa umlenze uze ubambe imizuzwana engama-10. Phola. Phinda kathathu.
I-knee flexion ebonakalayo iquka ukulala esisu sakho kunye nemilenze yakho ngqo. Ngoku ugoba ibhokisi lakho elimazi uze uzise isithende sakho emacaleni akho. Gcina imizuzwana emihlanu. Phola. Phinda kathathu.
Ukuzivocavoca Emva kokuxhaswa kwe-Influence Subsides
Njengoko ukuvuvukala kwedolo lakho kuqala ukunciphisa, kufuneka ngokuthe ngcembe ube nokuma ngokuzenzekelayo kwiinyawo zombini ngaphandle kokuthanda umlenze ongeyonto. Xa ukwazi ukwenza oku, unokuqala ukongeza oku kulandelayo:
- Ukunyuselwa kwamadolo okudlulayo kudinga izihlalo ezimbini zokuphakama okulinganayo. Beka izitulo ezijongene nomgama kumgama omncinane kunokuba ubude bomlenze wakho. Hlala kwisihlalo esinye kwaye ubeke isithende sakho kwisihlalo somnye. Phula umlenze wakho kwaye uvumele idolo lakho lilungele. Phumla kule ndawo ibe nye ukuya kwemizuzu emininzi kangangeentsuku ukuze ululale kancane.
- Ithende iphakamisa iyenziwa ngelixa limile. Qala ngokubeka isandla esinye emva kwesihlalo sokulinganisela. Ngoku kancinci niphakamise isithende somlenze wakho owenzakeleyo, ukuma kwii-tiptoes zakho. Hlalani khona imizuzwana emihlanu ukuya kwi-10. Nciphisa izithende zakho. Phinda kathathu.
- Izikwere zemizuzu zenziwe zimi ngelixa ziphethe itafile eqinile ngezandla zombini. Ukubeka iinyawo zakho ububanzi begxala ngaphandle, uguqa ngamadolo kwaye unciphise iinqumlo zakho zibe yi-squat half. Ubambe imizuzwana engu-10 uze ubuye ngokukhawuleza kwindawo emileyo. Phinda kathathu.
- Izandiso ze-Knee zifuna i- TheraBand okanye ubude bebhendi. Ukuqala, udibanise umgca omnye we-Theraband emlenzeni wetafile kunye nomnye ojikeleze umtya wakho umlenze wakho olimele. (Ngenye indlela, qhawula umgca womgca womsebenzi ojikeleze umlenze wetafile uze ufake isangqa lomlenze wakho omazileyo ekupheleni komgca.) Ukujongana netafile, uguqa ngamadolo angama-45 malunga nokuxhatshazwa kwe-tubing. Bamba imizuzwana embalwa uze uphinde ubuyele kwindawo emileyo. Phinda kathathu.
- Ukuma emlenzeni omnye kuyindlela enhle yokwakha nokuvavanya amandla akho kunye nokulinganisela. Yenza njalo ngokuphakamisa umlenze ongenakunqunyulwa kwaye uhlale ungenagxininiso emlenzeni owenzakeleyo imizuzwana eyi-10. Lo msebenzi ungabi lula okokuqala, kodwa, kunye nexesha kunye nomonde, kufuneka ukwazi ukwenza njalo ngeeveki ezimbalwa.
> Umthombo:
> Wilk, K. "I-Anterior Cruciate Ligament Ukukhusela ukuLawulwa nokuBuyiselwa kweNtlungu: Makhe senze okulungileyo." J Ortho Sports Phys Ther. 2015; 45 (10): 728-30: INGXELO: 10.2519 / jospt.2015.0109.