I-stroke epilate ligament, okanye i-ACL, yenye yezona zinto eziphambili zegama. Ukulimala kwi-ACL yingozi yokwenyuka kwezemidlalo kwaye ingaba yingozi yokuphela kwexesha. Uphando olutsha luphanda iindlela zokuthintela ukulimala kwe-ACL kumzamo wokuphepha ixesha elilahlekileyo kwizemidlalo nakukhuphiswano.
Ukuzinza kwamadolo kuxhomekeka kwiimeko ezahlukeneyo. Ezi zibini ezibalulekileyo ziyi-static kunye ne-stabilizers ye-knee.
- Staticzers
Izigulisi ezizinzileyo ziyizona ezinezigulane ezinkulu zegolo: i -stroke yangaphambili ye-ligament (ACL), i- posterior cruciate ligament (i-PCL), i -ligament ye-collateral ligament (MCL), kunye ne-latal collateral ligament (LCL). - Iimandla ezizinzileyo
Ukuqiniswa kwamadolo okuxininisa ngamathambo kunye neentoni ezijikeleze umdibaniselwano. Ezi zihlunu kunye neetonyoni zilawulwa yinto eyaziwa ngokuba yi-neuromuscular input, ukusetyenziswa okungaziwayo kwezi zakhiwo ukulawula indawo yokubambisana.
Ukuqeqeshwa kwe-Neuromuscular kusetyenziswa ukufundisa umzimba wakho ukuba ube nemigangatho engcono yokuguqa kwamadolo. Ngokuqeqesha indlela amadolo akho ahamba ngayo, ingakumbi xa ugxuma, ufika kwaye ujikeleza, unokugcina indawo ezinzile. Izifundo eziliqela zibonise ukuba iinkqubo zokuqeqesha nge-neuromuscular zinganciphisa ithuba lokulimala kwe-ACL.
Uphononongo lufumene ukuba iinkqubo ezibanzi ezibandakanya i-plyometrics, ukuqiniswa, ukunweba nokuqeqeshelwa ukulingana kwakukho okulungileyo ekukhuseleni ukulimala kwe-ACL, ingakumbi kwiimvumi zentombi.
I-Plyometrics ibandakanya ukuzivocavoca okuphindaphindiweyo okukwakha zombini amandla kunye namandla.
I-American Academy ye-Pediatrics ikhuthaza iiNkqubo zoQeqesho lweNuromuscular
Ngabantwana abangaphezulu abathatha inxaxheba kwimidlalo ehleliweyo kunye nokuqeqeshwa kanzima kwexesha elide, ukulimala kwe-ACL kuye kwanda kakhulu.
Oku kubaluleke kakhulu ekunyuseni kwamantombazana adlala ibhola, i-volleyball, ibhaskball kunye ne-gymnastics. Iimidlalo ezibandakanya ukuhamba, ukujika kunye nokuxhuma kubaluleke kakhulu kumalungu amancinci. I-American Academy ye-Pediatrics (AAP) icebisa iinkqubo zokuqeqesha nge-neuromuscular ukunciphisa ingozi yokulimala kwe-ACL, icacisa uphando ukuba inokunciphisa ingozi ngamanqaku angama-72 kwabasetyhini abaselula.
Uluhlu lwee-AAP luluhlu lweenkqubo zoqeqesho ezicebisa abaqeqeshi kunye neenkqubo zemidlalo ezikolweni. Ezi zibandakanya izenzo ze-plyometric nokuqinisa.
IiNkqubo zoQeqesho zeNuromuscular
Iprogram ye-PEP : Enye yeenkqubo eziqeqeshwe ngokuqeqesha nge-neuromuscular, Injabulo yokuThusela, kunye nokuPhucula inkqubo yokuSebenza (eyaziwayo njengeprogram ye-PEP) yaphuhliswa kwi-Santa Monica Orthopedics kunye neMidlalo yoPhando lwezeMidlalo. Ifumaneka njengemifanekiso yokukhulula i-PDF kwaye ividyo ifumaneka ngumnikelo. Inokusekwa kwintsimi kunye nemigca okanye iibon. Inkqubo ithatha malunga nemizuzu eyi-15-20 ukugqiba kwaye kufuneka yenziwe kathathu ngeveki. Iquka ukufudumala, ukunweba, ukuqiniswa, i-plyometrics kunye nokuzibandakanya kwemidlalo ethile.
I-KIPP yabaqeqeshi: Lo myalelo we-intanethi kwi-intanethi kunye nama-slides kunye namavidiyo okuzivocavoca kwabadlali abancinci beselula.
Isetyenziswe njengendlela yokufudumala ye-neuromuscular-minute yemizuzu eyi-15 kunye nokuziqhelanisa ukuqinisa, i-plyometrics, ibhalansi, ubuchule kunye nokulula. Yenzelwe izikolo zase-Chicago zikarhulumente eziphakamileyo ngo-2006 ngu-Ann & Robert H. Lurie Iibhedlele Sezingane ze-Chicago Institute for Medicine.
Imithombo:
Griffin LY, et al. "Ukungahambisani nendawo yangaphambili I-Ligament Injuries: Izinto ezijongene nobungozi kunye namaqhinga okukhusela" J. Am. Acad. IOrn. Ugqirha, ngoMeyi / Juni 2000; 8: 141 - 150.
I-Alentorn-Geli E, i-Myer GD, i-Silvers HJ, iSamitier G, i-Romero D, uLázaro-Haro C, uCugat R. "Ukuthintela ukungabandakanyeli kwangaphambili kokulimala kwamagqabi kumdlali webhola. izinto ezinobungozi kunye nokunciphisa amazinga okulimala. " I-Knee Surg Yezemidlalo iTrumatol Arthrosc. 2009 Aug; 17 (8): 859-79. i-doi: 10.1007 / s00167-009-0823-z. Epub 2009 Juni 9.
UCynthia R. LaBella, uWilliam Hennrikus, uTimoti E. Hewett, IBHUNGA NGEZINDAWO ZEMICIMBI NOKUPHUMA, NESIGABA E-ORTHOPEDICS. Ingxelo yezoKliniki: I-Anterior Cruciate Iigulitri ezilimele: Ukuxilonga, unyango kunye nokuthintela, "Izifo zonyango Ngomhla ka-2014, INQUBO 133 / ISIHLOKO 5