Ukusebenzisa imiSebenzi ye-Eccentric yokuphatha ii-Achilles Tendon Problems
I-Alfredson Protocol yiprogram ekhethekileyo yokuqhuba abantu abane-tendonitis ye-Achilles okanye i-tendonopathy. Isebenzisa ingcamango yokulayishwa ngokukhawuleza kwethenda yakho ye-Achilles ukuphucula ikhono lomthamo lokumelana nemikhosi kunye noxinzelelo.
Ukuba unayo i-Achilles 'tendonitis, ngoko uyaqonda ukuba le meko inganciphisa njani ukukwazi ukuhamba nokusebenza.
Inokukuthintela ekubeni uthathe inxaxheba kwimisebenzi yakho yesiqhelo yokuzonwabisa kunye nemidlalo, kwaye inokuphazamisana nomsebenzi wakho wesiqhelo.
Kukho iindlela ezahlukeneyo zokwelapha zonyango ezikhoyo ukulawula i- Achilles 'tendonitis . Ingcali yomzimba ingakunceda ngokulawula inkqubo yokuqala yokuvuvukala, kwaye ngoko ngokucebisa ukunyanzelisa nokunyusa okuqhubela phambili kwi-tendon yakho ye-Achilles njengoko iphilisa.
Kwiminyaka yakutshanje, kukho ubungqina obupapashwe ngokubonisa i-Achilles 'tendonitis ayiyona inkqubo yokuvuvukala. Ezinye izifundo ze-hertological zibonisa ukuba iiseli ezivuthayo ezifunyenwe ne-tendonitis azikho. Ngako oko, i-Achilles 'tendonitis idlalwa ngokuba yi-Achilles' tendinopathy, ingakumbi xa ithe yahlala ngaphezu kweeveki ezimbalwa kwaye ibe yimeko engapheliyo.
Ukulula ngokunyanisekileyo kunye nokuqhubela phambili kwe-Achilles 'tendon kuyimfuneko ukuphatha ngempumelelo i-Achilles tendinopathy.
Ezinye iingxelo zibonisa ukuba ukulayishwa kwe-tenton kuya kulungile kwezinye iintlobo zokuzilolonga. I-protocol ye-Alfredson yindlela esetyenziselwa ukulayisha ngokunyanisekileyo itekoni yakho yama-Achilles ukwenzakala ukuphatha i-tendinopathy.
Yiyiphi i-Exercise Exercise?
Ukulayishwa kwe-tendon ye-tendon kwenzeka xa i-muscle yakho kunye ne-tendon zithengisa njengoko unwebisa i-muscle.
Oku kukuchasene ngokuthe ngqo kwimivalo egciniweyo, okanye imisipha kunye neetoni ezinqambileyo njengoko uzivumelwano.
Umzekelo olula woqhekeko obunqamlekileyo ukubamba into esandleni sakho kunye ne-elbow yakho. Vumela ngokukhawuleza ibhola lakho ukuba lilungise ngelixa liphethe ubunzima. Unokujonga ngeso lengqondo isistim sakho se-bicep esilula njengoko ubambe ubunzima xa uhamba ngokukhawuleza. Oku kukhangeka ngokukodwa okanye ukulayishwa ngokukhawuleza kwe-muscle yakho ye-bicep.
Ngoko ke yintoni ekhethekileyo malunga neengxaki zeeton kunye nokuzivocavoca? Kubonakala ngathi uhambo oluthile lubonakala luncedo kwiitoni ezilinzakeleyo. Ngoba? Abaphandi abakwaziyo ukuba kutheni lolu hlobo lomzimba lukhethekileyo. Sekunjalo, ukuba unobungozi besitonti, njenge-Achilees tendonitis, unogqirha wakho wenyama ungakwenza ukuba usebenze ngokuzikhethela ukulungiselela unyango lwakho.
I-Achilles 'iTendonitis Basics
I-Achilles 'tendonitis iyingozi yokusebenza ngokuqhelekileyo. Iimpawu neempawu ze-Achilles 'tendonitis okanye i-tendinopathy yile:
- Ubuhlungu emva komlenze wakho osezantsi, ngaphezu kwesithende sakho.
- Ubuhlungu obusebenzayo, ukuxuma, okanye ukukhomba iinzwane zakho ngokuchasene.
- Isihlunu esincinane kwi-tendon yakho ye-Achilles nje ngentsimbi yakho.
Ukuba uyakrokrela ukuba u-Achilles 'tendinopathy, yinto efanelekileyo ukujonga ngogqirha wakho ukuqinisekisa ukuxilongwa ngokuchanekileyo.
I-Alfredson Protocol Exercises
Umgaqo-nkqubo we-Alfredson we-Achilles 'tendinopathy empeleni uqeqesho oluhlukeneyo. Ukuze wenze ukuzivocavoca, kufuneka ube neyinyathelo elincinci okanye ulophu ekumele ulime ngalo. Qiniseka ukuba ukhangele kunye nogqirha wakho okanye ugqirha wenyama ukuze uqinisekise ukuba ukhuselekile ukuba usebenze kwaye uqhuba ngokuzivocavoca ngokuchanekileyo. Nantsi indlela owenza ngayo i-protocol yase-Alfredson:
- Yima kwinqanaba leebhola zeenyawo zakho ekupheleni. Izithende zakho kufuneka zixhomeke phezu komda weli nyathelo.
- Bamba kwizinto ezizinzile zokulinganisela.
- Gcina ngamadolo ngokuchanekileyo.
- Ukusebenzisa zombini iinyawo, phakamisa izithende zakho uze ukhuphuke kwiibhola zeenyawo zakho.
- Gcina unyawo lwakho kunye ne-Achilles 'tendon yentlungu, kwaye uphakamise inyawo lakho elingalimilili kwinqanaba.
- Nciphise phantsi phantsi kwe-ankle elimazileyo. Isithende sakho sifanele sifike emgangathweni, kwaye ibhola lonyawo lwakho kufuneka lihlale lidibanisa nomda weli nyathelo.
- Buyisela unyawo lwakho olungenalimazi ukuya kwisinyathelo kwaye uphinde uphinde usebenze.
Umgaqo-nkqubo we-Alfredson ucela ukuba wenze lo msebenzi usebenzise iiseti ezi-3 zezihlandlo ezi-15. Xa wenza usebenziso olufanelekileyo ngamadolo akho, i-muscle ethile eyenza i-Achilles 'tendon ebizwa ngokuthi i-gastrocnemius ilayishwe kwaye iphendulelwe.
Emva kokuba wenze iisethi ezi-15 eziphindaphindiweyo ngamadolo ngokuthe ngqo kwinqanaba, phinda i-protocol yase-Alfredson ngamadolo akho athile. Oku kubeka uxinzelelo kwi-muscle ethile ebizwa ngokuba yi-soleus ejoyina i-gastrocnemius ukwenza ifonti yakho ye-Achilles. Kwakhona, yenza iiseti ezi-3 zezihlandlo ezi-15.
Izifundo ezimbini ze-Alfredson protocol kufuneka zenziwe kabini imihla ngemihla. Oko kuthetha ukuba ufanele wenze iiseti ezi-3 zezihlandlo ezi-15 zedolo elichanekileyo kunye nesithende sokuguqulwa kweedolo ngokusa nokuhlwa. Ngokwenyani, kufuneka uyenze ukuphindaphinda kwe-180 yemihla ngemihla.
Yintoni endimele ndiyilindele ukuba ndivale emva kokuzivocavoca?
Emva kokuqhuba izivivinyo ezimbini ze-Alfredson protocol, unokuziva utyhefu okanye intlungu emva kwe-ankle yakho nge-tendon yakho ye-Achilles kunye nokukhathazeka kwimizimba yakho yenkomo. Olu luhlungu luya kuhlala lusuku, kwaye ubuhlungu buya kuba buncinci njengoko uqhubeka kunye nokuzivocavoca kwiiveki. I-protocol ye-Alfredson ibonisa ukuba uyaqhubeka nokuzibandakanya ngaphandle kokuba intlungu ikhubaza. Ukuba oko kwenzeka, qhagamshelana nogqirha wakho.
Nangona kukho uphando olugqiba ukusebenza kwe-protocol yase-Alfredson, abanye abantu bafumana ukugqitywa kwezihlandlo ezili-180 zokuzilolonga imihla ngemihla ukuba kube nzima ukufezekisa. Uphononongo lwencwadi kaFebruwari 2014 ye- Journal of Orthopedic and Sports Physical Treatment ibonise ukuba inguqu eguqulelweyo ye-Alfredson protocol "yokwenza okuninzi" inokufumana iziphumo ezintle ezifanayo njenge-protocol yokuphindaphinda eyi-180.
Ndingakanani ixesha elide ndimele ndiqhubeke nalo iProtocol yaseAlfredson?
Umgaqo-nkqubo we-Alfredson kufuneka uqhutywe kwiiveki ezili-12 ukuze ubone iziphumo eziphambili. Ngelo xesha, unokuba unqwenela ukubonisana nomgqirha ongokwenyama onokunika isiluleko malunga nokuba ubuyele kwimisebenzi eqhelekileyo, efana nokusebenza. Umgqirha wakho wenyama unokunika umyalelo wokulinganisela kunye nebhodi yeBAPS kunye nokusetyenziswa kwe-plyometric ukuqinisekisa ukuba uya kukwazi ukugijima kwaye usule ngaphandle kokuxhatshazwa kwi-tendon yakho ye-Achilles.
I-protocol ye-Alfredson yindlela yokubonelela ngokukhawuleza kwi-tendon yakho ye-Achilles ukuphatha imeko ebuhlungu ye-Achilles 'tendinopathy. Yindlela elula ukuqinisekisa ukuba unokukhawuleza uphathise imeko yakho kwaye ubuyele kwinqanaba langaphambili lomsebenzi.
Imithombo: Stevens, M. kunye noTan, C. (2014) Ukusebenza kwe-alfredson protocol kuqhathaniswa ne-protocol-volume volume protocol malunga ne-alexic tilinopathy. UJOSPT 44 (2) 59-67.
http://www.runnersworld.com/stretching/eccentric-calf-strengthen-achilles-tendinopathy-five-years-later