I-Ankle Sprain ibeka

Ukuba unayo i-ankle sprain, uyaqonda indlela intlungu kunye nokunyakaza okuncinci kunokukunqanda ukuba ujabulele imisebenzi yakho evamile. I-ankle ehlanjelwe ingakugcina ekubeni uthathe inxaxheba kwimidlalo okanye ukwenza umsebenzi wakho oqhelekileyo kunye nemisebenzi yokuzonwabisa.

Ukuba une-ankle ephuhliweyo, unokufumana inzuzo kwipilisi yokwenyama ukuze uncede ukuphucula ukuhamba kwakho kweenyawo. Iinjongo ze-PT emva kwe-ankle ehlanjulweyo kukubuyisela udidi lwe-ankle lwesigxina, amandla kunye nokuzinza nokukunceda ukuba ubuyele ekuhambeni kokusebenza okupheleleyo.

Ukwelula okusebenzayo kokuqala kubaluleke kakhulu kwisinyathelo sokubuyisela emva kokugcina i- ankle sprain . Ngexesha eliphumayo lokuphumla elifunekayo emva kokuxhatshazwa kwe-ankle, imisipha ecaleni kwesikhumba isoloko iyancishiswa kwaye igxininiswe. Oku kubangela ukunciphisa intlobo yeendwendwe (ROM) ezungeze iqhagamshelo lesangqa. Ukuze uphinde uhambele kwaye ukhusele ukulimala okuphindaphindiweyo, kubalulekile ukuba uqalise ukunyamezela kwesikhumba sakho esilimele ngokukhawuleza xa uvunyiwe ngugqirha wakho. Ezi zinto ziqala ngokulula. Kukho iindlovu ezine ezisisiseko ze-ankle ezifanele zenziwe emva kwe-ankle sprain.

Ngaphambi kokuba uqalise nayiphi na inkqubo yoqheliselo lwe-ankle, kufuneka ukhangele kunye nogqirha wakho ukuqinisekisa ukuba uqeqesho lukhuselekile ukuba wenze. Ukutyelela umphathiswa wakho womzimba ngokunjalo; unokukunceda ekukhombiseni umzimba emva kokuqhaqhazela kweenyawo.

Plantar Flexion

I-Ankle plantar flexion yilo lathiso lwenkqubela ebonisa iinzwane zakho kude nawe. Xa uhamba ngesantya segesi kwimoto yakho, wenza i-plantar flexion. Esi sikhokelo singanciphisa emva kwe-ankle sprain okanye emva kwexesha lokuchithwa emva kokulimala kwesikhumba.

Nantsi indlela ophucula ngayo i-ROM yezityalo ze-ROM ekhanda lakho:

1. Gxotha unyawo lwakho phambili ukusuka kuwe (ngelixa ugcina amadolo ngokuchanekileyo) ngokuhambisa isangqa sakho. Qhubeka ude udidekile, okanye awukwazi ukuguqa unyawo lwakho phambili.
2. Gcina le ndawo iminyaka emi-15.
3. Buyela kwindawo engathathi hlangothi.
4. Phinda ngamanyathelo angentla angama-10 ngaphezulu.

Qinisekisa ukubeka iliso iimpawu zakho kwaye unqabe xa uvakalelwa intlungu.

Ukutshintsha

I-drags dexion isishukumiso sokudonsa iinzwane zakho kunye neenqaqa phezulu ebusweni bakho. Umzimba wakho we-tibialis wangaphakathi unceda u-dorsi ukuchukumisa unyawo lwakho, kwaye ubuthathaka apha bangela ukuba unyawo luyeke. Ukunyamezela kwenkomo yakho kunokunciphisa i-ROM yakho ye-ROM.

Nantsi indlela ophucula ngayo i-ROM yakho kwi-dorsi bhanya emva kokulimala kwesikhumba:

1. Yenza unyawo lwakho lubuyele kuwe (ngoxa ugcina amadolo ngokuchanekileyo) ngokushukumisa isangqa sakho. Qhubeka ude udidekile okanye ungeke usayikhupha unyawo lwakho.
2. Gcina le ndawo iminyaka emi-15.
3. Buyela kwindawo engathathi hlangothi.
4. Phinda ngamanyathelo angentla angama-10 ngaphezulu.

Inversion

Uninzi lwamagqabi aluya kwenzeka xa unyawo lwakho lujikela ngaphakathi kakhulu-isikhalazo esibizwa ngokuba yi-inversion-kwaye iigaments kwicandelo elingaphandle le-ankle lakho ligqitywe okanye liqhekeke. Nangona kunjalo, emva kwexesha lokuchithwa kwempahla emva kwe-ankle sprain okanye i-brac fracture, unokuba no-RV inversion encinane.

Nantsi indlela elula yokuphucula i-RV inversion:

1. Jikela unyawo lwakho ngaphakathi. Qhubeka ude udidekile okanye ungeke usaphinde unyawo lwakho ngaphakathi.
2. Gcina le ndawo iminyaka emi-15.
3. Buyela kwindawo engathathi hlangothi.
4. Phinda ngamanyathelo angentla angama-10 ngaphezulu.

Ukuba uvakalelwa ubuhlungu obukhulu kwicala lakho elingaphandle, thintela umsebenzi; unokuba ulungelelanisa imilenze yakho yangaphambili.

Eversion

I-Eversion ROM yinto yokuhambisa unyawo lwakho ngaphandle. Ngamanye amaxesha emva kwexesha lokungafihli, i-ROM yakho ye-ROM iyancipha. Nantsi indlela oyibuyisela ngayo loo ntshukumo:

1. Phendulela unyawo lwakho ngaphandle ngokushukumisa isangqa sakho. Qhubeka ude udidekile okanye ungeke usaphinde unyawo lwakho ngaphakathi.
2. Gcina le ndawo iminyaka emi-15.
3. Buyela kwindawo engathathi hlangothi.
4. Phinda ngamanyathelo angentla angama-10 ngaphezulu.

Iimvavanyo ze-ROM ze-Ank ziyinto elula ukuyenza, kwaye emva kokulimala njenge-sprain okanye i-fracture, zinokwenziwa kabini ukuya kathathu ngosuku ukwenzela ukukunceda kwakhona ukuhamba kwe-ankle ukuhamba.

Emva kokuba i-ROM yakho igxilile, i-PT yakho iya kuphucula ukuba uphinde uphinde usebenze ngokuqiniswa kwamagqabi , ukufumana umgangatho , ukulinganisela umlinganiselo kunye ne-plyometrics ukuze ubuyele kwi-100% ukuhamba.

ILizwi

Ukukhwabanisa okanye ukulimala kunokunciphisa ukukwazi ukuhamba ngokuqhelekileyo kwaye uthathe inxaxheba kwimisebenzi yakho yemihla ngemihla okanye imisebenzi yokuzonwabisa. Ukuba unobungozi besikhumba, jonga ugqirha wakho kunye ne-PT, uze uqalise ukuqeqeshwa kwe-ROM yangasese ukukunceda ukuba ubuyele kwinqanaba lakho lomsebenzi ngokukhawuleza nangokukhuselekileyo.

> Umthombo:

> Doherty, C. et al. Ukubuyiselwa kwi-Ankle I-Ankle I-Ankle I-Ankle kunye ne-Predictors ye-Ankle Instability. Ngaba iJ Sports Med: 2016; 44 (4): 995-1003.