Intsapho Yokuthanda Ukuqinisa Ukuzivocavoca

Emva kokuhlinzwa kwi-hip, idolo, i-ankle okanye unyawo, izihlunu zomlenze kaninzi ziba buthathaka ukusuka ekusebenziseni kwehla okanye ekuthintekeni ngenxa yentlungu. Ngesi sizathu, kubalulekile ukuqala ukuqiniswa kwezi zihlunu xa ugqirha wakho ekunika ukukhanya okuluhlaza ukwenza njalo. Ukufumana amandla okubuyisela emva kokulimala okanye ukuhlinzwa kuyisinyathelo esibalulekileyo ekufumaneni ukuhamba okusebenzayo kunye nokufumana ngokupheleleyo.

Izinzuzo zeMilo Ukuzivocavoca emva koPiliso

Kukho iinzuzo ezithile zokuqhuba umlenze emva kokuhlinzwa. Ezi ziquka:

• Qala ukwakha amandla
• Ukuthintela ama-blood clots (ukuphambana kwemisipha yakho yomlenze kufana nesiponji, ukuhambisa igazi kwiimvini zakho)
• Ukuphucula ukukwazi kwakho ukuhamba ebhedini emva kokuhlinzwa

Ukusebenza nomgulana womzimba ukuqonda ukuba yiyiphi imilenze ekhuselekileyo ukuba ungabangela isinyathelo esibalulekileyo ekufudumeni kwakhona emva kokuhlinzwa.

Ndiyaqalisa

Ukusetyenziswa kokuqala kufuneka kujolise yonke imisipha emikhulu yomlenze. Ngaphambi kokuba uqale le nto okanye nayiphi na inkqubo yovavanyo, jonga ngogqirha wakho ukuqinisekisa ukuba uqeqesho lukhuselekile ukuba wenze. Nazi iindlela ezimbalwa zokusebenzisa umlenze ukuze uqalise kwi-rehab yakho:

1. Iimpawu zozuko : Xa ulele emhlane wakho, qinisa izihlunu zakho zentsimbi njengokungathi ubambezele ukuhlambalaza. Gcina imisipha yakho iqinile imizuzwana emihlanu, uze ukhulule. Unokuphinda usebenzise ukuphindaphinda kwe-10 ukuya kwe-15. Iisethi zozuko zinokwenziwa ngamaxesha amaninzi ngosuku. Iisethi zozuko ziyinxalenye ye- isometric yokuqinisa iminqweno yakho, imisipha yakho isebenza ngelixa kungekho nkqubela eyenzekayo kumalungu akho.

1. Slide Slide : Xa ulele emhlane wakho, bhonqa idolo njengoko uhambisa isithende somlenze wakho osebenzayo ukuya kwindawo yakho. Slayida kude kube lula kwaye ubambe imizuzwana emihlanu. Buyela ngokukhawuleza kwindawo yokuqala uze uphinde uphinde.
2. I-Quad emfutshane ye-Arc : I-arc quad emfutshane (SAQ) yindlela elula yokufumana izihlunu zakho ze- quad esebenza emva kokulimala okanye ukuhlinzwa. Ukwenza i-SAQ, ulale emhlane wakho nge-bolster efana newelula okanye ibhola yebhola ebhokisini lakho. Nciphisa ngokukhawuleza idolo lakho, uze uqine isisipha sakho se-quad phezulu entanyeni yakho. Gcina le imizuzwana emithathu, uze ukhulule. Phinda usebenze ngokuphindaphindiweyo ukuya kwi-10 ukuya kwe-15.

1. Setha i-Quad : Xa ulele emhlane wakho, zama ukunyamezela emva komgca wakho wesango ngokubhekiselele phantsi. Gcina imizuzwana eyi-10 kwaye ukhulule. Phinda ukuphindaphinda 10 ukuya kwe-15. Lo msebenzi unceda ukufumana izihlunu zakho zisebenza emva kokuhlinzwa okanye ukulimala, kwaye zinceda ukulawula isikhundla se-kneecap yakho. Oku kubalulekile ukwenza ukuba unayo i- patellofemoral syndrome (PFSS) .
2. I-Straight Leg Raise (SLR): Xa ulele emhlane wakho, phakamisa umlenze wakho ngqo malunga ne-intshi ezili-12 ukusuka phantsi. Ubambe imizuzwana eyi-10 kwaye uhlawule ngokuthe ngcembe. Phinda ukuphindaphinda 10 ukuya kwe-15. Qinisekisa ukuba ugxilise idolo lakho ngqo kulo lonke uqeqesho. Unokwenza ukuba i-SLR ibe nzima ngakumbi ngokufaka isisindo sokukhupha isisindo se-2 ukuya kwe-3 ukuya ekupheleni kwesangqa sakho ngelixa usebenza.
3. Ukuxhaswa kwe-Hamstring: Izisipha zakho ezinqamlekileyo zisebenza ukuguqa idolo uze wandise umlenze wakho ngasemva. Ukugcina iingqungquthela zakho ezinamandla emva kokulimala okanye ukuhlinzwa kunokukunceda ukuba ubuyele kumandla aqhelekileyo okuhamba. Xa ulele esisu sakho, pha kamisa umlenze wakho emva kweentshizi eziyi-12. Gcina imizuzwana emihlanu kwaye uhlawule ngokuthe ngcembe. Phinda kwakhona ukuphindaphinda kwe-10 ukuya kwe-15. Unokwenza lo msebenzi ube ngumngeni obunzima ngokufaka isisindo se-2 okanye sesi-3 esikhombisa ukulinganisa isisindo sakho ekupheleni kwesangqa sakho ngelixa uqhuba umsebenzi.

Ukuba unobungozi obuncinane okanye utyunjelwe, okanye ukuba uhamba nje kunzima ukuhamba okanye ukwenza ukuhamba okuqhelekileyo ukusebenza, unokufumana inzuzo yonyango ukukunceda ubuyele ekuhambeni okufanelekileyo. I-PT yakho inokumisela ukusetyenziswa kwemilenze enjengaleyo njengenxalenye yenkqubo yohambo lwakho lwasekhaya. Unokwenza inkqubela ekusebenziseni imilenze elula - njengalezi - kwimigqaliselo ephakamileyo emingeni. Musa ukulibala ukubaluleka kokusebenza kwibhalansi yakho kwaye nokuba oko kunokukunceda njani ukuhamba kwakho.

Ukusebenza kanzima ukwenza le misebenzi yomlenze kwisifo somzimba kunye nasekhaya kunokukunceda ubuyele kwizinga eliphezulu lomsebenzi kunye nokuhamba ngokukhawuleza nangokukhuselekileyo.

ILizwi

Emva kokuhlinzwa, unokuvakalelwa kukuba ukuhamba ngokubanzi kunzima ukwenza, okanye intlungu ingakukhusela ukuba ukwazi ukuhamba. Ngokukhawuleza xa unako, kufuneka ukhangele kwi-wtih yakho PT emva kokuhlinzwa ukuze ufunde ukuba yeyiphi imilenze efanelekileyo yokuyenza. Ngaloo ndlela unako ukubuyela ngokukhawuleza kwinqanaba lakho lomsebenzi.

Ehlelwe yiBrett Sears, PT.