"Intsapho engonwabileyo" ibhekisela ekulimaleni kokulimala okubandakanya izakhiwo ezintathu zamadolo. Ezi zakhiwo ziyi-ligamentary colamentary ligament, i-intricate cruciate ligament, kunye ne-meniscus ephakathi. Inkunzi engathandekiyo yingozi kakhulu, kwaye ibizwa ngokuba yinto yokuba umgijimi obandezelekayo akayi kuvuyisa ngokwenene. Ubukhulu beli bungozi bubangela ukuba utyando luchaneke ngokupheleleyo.
Yintoni Ebangela Ukuba I-Triad Injabulo?
Inkqubo yokwenyuka kokuxhatshazwa kwethathu kuqhutywe xa kuqhutywe amandla okuxhamla emadolweni ngelixa unyawo luhleli phantsi. Oku kubeka i-valgus eyandisiweyo, okanye ukuthatha uxinzelelo, kunye nokuxininisa kokujikeleza emadolweni okuphumela ekugqithweni kwezi zakhiwo ezintathu. Xa iigama ezisekholweni zingaphumeleli, ukunyuswa kwengcinezelo kunokubekwa ngokukhawuleza kwi-meniscus ephakathi, kubangela ukulimala okanye ukulila apho.
Umzekelo omhle wesithathu ongenakuvuyiswa okwenzekayo ngexesha lebhola ekhatywayo xa umgijimi ehlaselwa ngaphandle kwexolo lakhe ebudeni bendawo enqanywe ngenyawo.
Ulwakhiwo ngalunye kwi-Triad engahlali
Izakhiwo ezintathu ezenzakaliswe kwintathu engenakonwaba zibandakanya i-ligamental ligamental, i-middle-throiate ligament, kunye ne-meniscus ephakathi. Ukuqonda umsebenzi ngamnye kule mijelo kubalulekile ukuqonda i-rehab emva kokuxhatshazwa kwesithathu.
- I- anterior cruciate ligament : I-anterior cruciate ligament, okanye i-ACL, isigidi esisigxina emadolweni esinceda ukugcina isifuba senu esingaphantsi kwethambo lakho. I-ACL imelana nemikhosi yamasiya emadolweni, ukuthintela ukujikeleza kunye nangaphakathi, okanye phambili, ukuhamba kwesifuba senu phantsi kwegolo. Umdlali obalulekileyo ekugcineni ukuzinza kwamadolo ngelixa umntu eqaqa kwaye ehla okanye ehambayo kwaye esika okanye eyeka ngokukhawuleza.
- I-ligamental colalateral ligament: I-ligamental colalateral ligament, okanye i-MCL, imelana nemikhosi evela ngaphandle kweedolo. Ithintela ukungena kwizinto zangaphakathi zedolo. I-MCL yindoda enkulu, enomda, kwaye ihlala iphilisa ngaphandle kokuhlinzwa xa iphethwe.
- I-meniscus ephakathi: I-meniscus ephakathi i-cartilage isakhiwo segolo. Ngaloo ndlela, kunye ne-meniscus elandelelanayo, ixanduva lokuxhatshazwa ngamadolo. Ukulimala kumadoda aphakathi kwamadoda angenza imisebenzi eyintloko njengokuhamba, ukuqhuba, okanye ukunyuka kwetitela kakhulu.
Ulwaphulo lweMpilo emva kokufumana i-Triad engahlali
Ukuba unolwazi olungathandekiyo, unokufumana inzuzo yonyango . Ulwaphulo lwakho kufuneka lugxilise ekuphumeni kwesikhokelo esiqhelekileyo kunye nokusebenza emadolweni. Umgulana wakho womzimba angasebenzisa iindlela zokugulisa njenge-ice, i- ultrasound , okanye ukuvuselela ugesi ukukunceda ukulawula intlungu yakho. Uphando ekusebenziseni iindlela ezibonisa iziphumo ezahlukeneyo; ezinye izifundo zibonisa ukuphucula izinto ezifana ne-ultrasound okanye i-e-stim, ngelixa ezinye zingabonakali inzuzo eyongezelelweyo ekusebenziseni le ndlela.
Indlela yokuvuselela ugesi ebizwa ngokuba yi-NMES ingasetyenziselwa ukuphucula indlela osebenza ngayo kwisivumelwano sakho semisipha emva kokuba uhlupheke kathathu.
Naluphi na ukulimala kwamadolo, ii-quads zivame ukuvalela ngexesha ukuphilisa kuvela, imeko eyaziwa ngokuba yi-quadriceps inhibition. Oku kwenzeka ngenxa yentlungu kunye nokuvuvukala emadolweni. Ukufumana ii-quads zakho zokusebenza ngokufanelekileyo kwakhona zibaluleke kakhulu, kwaye i-PT ingasebenzisa i-NMES ukufeza loo msebenzi.
Ngokuqhelekileyo, ukuvuvukala emadolweni akho kunokunciphisa uluhlu lwayo lwenkqantosi (ROM) xa ufumana ubunzima obuthathaka. Ukwenza unyango lwamavilo umzimba wamaROM kungenziwa ukwenzela ukukunceda ukubuyisela ukuhamba ngokuqhelekileyo kwintsebenziswano yakho.
Ekubeni i-triad engonwabanga iquka ukubethelwa kwemizila emibili, idolo lakho liyakuziva lingaqinisekanga.
Ukuzivocavoca ukuphucula ibhalansi kunye nokwaziswa kungeniswa kwiprogram yakho yonyango. Oku kungaquka:
- Ukuma komlenze omnye
- Ukusetyenziswa kweBhodi yeBAPS
- BOSU emi
- Ukusetyenziswa kwebhodi yeWobble
Uphando luvame ukuqhutyelwa ukulungisa ii-ligaments kunye ne-meniscus emadolweni xa unesithathu esingathandekiyo. Emva kokuhlinzwa, kuya kufuneka ufune unyango lwamaziko ukukunceda ukubuyisela ukuhamba okuqhelekileyo kunye namandla akho emadolweni. Ingcali yakho yomzimba ingakunceda ukuba uphinde uhambe ngokusebenza kwakho kwaye unokukunceda ukuba ubuyele kumgangatho wakho wangaphambili womsebenzi nomsebenzi.
ILizwi
Intathu engonwabanga kukulimala kakhulu, kwaye ukuba uyakrokrela ukuba unayo, kufuneka ufunde ugqirha wakho ngokukhawuleza. Ukusebenza nogqirha wakho kunye nodokotela wakho wenyama kunokukunceda ngokukhawuleza kwaye uphucule ngokuphepha emva kokuxhatshazwa kwesithathu.
> Umthombo:
> I-Koffel, E., i-Krebs, i-EE, i-Arbisi, i-PA, i-Erbes, i-CR, ne-Polusny, i-MA (2016). Uhlobo lwesithathu olungonwabanga: Ubuhlungu, izikhalazo zokulala, kunye nokufaka iimpawu. Isayensi yengqondo yengqondo , 4 (1), 96-106.