Iprogram yoQeqesho ukulungiselela ukuhlinzwa kwe-ACL

Ukuba unomngcipheko we-ACL) kwaye ucinga ukuhlinzwa, unokufumana inzuzo yokwenza unyango ngaphambi kokuhlinzwa. Ukulungiselela utyando lwakho kunye nodokotela wakho wezonyango uye waboniswa ukuphucula iziphumo ezipheleleyo kunye nodolo emva kokulungiswa kwe-ACL yakho.

I-ACL imithintelo inokubangela iimpawu ezahlukahlukeneyo, kwaye umphathiswa wakho wenyama unokukunceda ukuba ubuyele emsebenzini ophezulu emva kokulimala. Iimpawu ze-ACL zingasetyenziswa:

• Iintlungu zesisu
• Ukuvuvukala kwe-Knee
• Isalathiso seendondo esincinci (ROM)
• Ukulahlekelwa kwamandla kwi- quadriceps yakho okanye kwiimfumba
• Ukuziva ukungazinzi ngokujikeleza kwedolo
• Ubunzima ukwenza imisebenzi esemqoka yokusebenza njengokwenyuka kwezitepsi, ukuhamba okanye ukuqhuba

Ukuba ukrokrela ukuba unomsola we-ACL, kufuneka u tyelele ugqirha wakho ukuze ufumane ukuxilongwa ngokuchanekileyo. Ugqirha wakho uya kwenza iimvavanyo ezizodwa ukukhetha ukuba unayo i-ACL izinyembezi , kwaye i-MRI ingalelwe ukuba iqinisekise ukuxilongwa. Ukuba unayo inyembezi ye-ACL, utyando lunokucetyiswa.

Ulwaphulo olusisigxina ngaphambi kokuba uhlinzekwe ukulungiswa kwe-ACL luboniswe ukuphucula isiphumo sakho sonke ngenkqubo. Ngoko ke iziphi izinto kunye nokuzivocavoca zifakwe kwiprogram ye-PT yokunakekelwa kwangaphambili kwe-ACL?

Iinjongo ze-PT phambi kokuhlinzwa kwe-ACL zingabandakanya:

• Buyisela iROM eqhelekileyo yedolo
• Ukuphucula i-quadriceps kunye nokunyusa amandla
• Ukuphucula amandla kunye nokuzinza
• Khuphukisa ibhalansi kunye nokwaziswa
• Ukulawula intlungu nokuvuvukala emadolweni

Umgulana wakho womzimba angasebenzisa iindlela ezahlukeneyo zokunceda ukulawula ubuhlungu bakho emadolweni nokuvuvukala nokuphucula umsebenzi we-muscular njengenxalenye ye-ACL prehab. Kodwa usebenziso luyisisombululo sakho esiyinhloko ekukhuliseni umsebenzi wamadolo ngaphambi kokuhlinzwa kwe-ACL.

Nantsi inkqubo yesampula yovavanyo lomzimba wakho onokumisela ukuba wenze ngaphambi kokuhlinzwa kwakho kwe-ACL. I-PT yakho inokubonisa indlela yokwenza ngokufanelekileyo.

Qiniseka ukuba ukhangele kunye nodokotela wakho ngaphambi kokuba uqale le, okanye nayiphi na enye, sebenzisa inkqubo yokuguqula idolo.

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Izixhobo zee-Quad kunye ne-Short Arc Quads

Emva kokulimala kwe-ACL, unokufumanisa ukuba i-quadriceps muscle yakho phambi kwethanga lakho ayisebenzi kakuhle. Enye yeenjongo eziphambili ze-pre-op ye-ACL yonyango ukubuyisela umsebenzi oqhelekileyo kunye namandla kwi-quad muscle yakho ukuze ixhase kakuhle idolo.

Ukubonisa ukuba i-PT inokumisela ukuphucula umsebenzi we-quad ingaquka:

• Ukuzilolonga kwe-Quad: Ulale emhlane wakho ufake ithawula encinane phantsi kwegolo. Qinisekisa ii-quads zakho ngokucinezela emva komgca wakho etaweni. Bamba imizuzwana emihlanu, uze ukhulule.
• I-arc quads (SAQ) emfutshane : Thetha emva kwakho uze ufake ibhola phantsi kwegolo lakho. Gxininisa idolo ngokugqibeleleyo, ugcine umqolo wakho emelene nebhola.
• Umlenze ochanekileyo uphakamisa : Qinisekisa i-quad muscle yakho phezulu entanyeni yakho kwaye ngokukhawuleza uphakamise umlenze wakho othe ngqo malunga ne-12 ukuya kwi-intshi eziyi-15. Bamba imizuzwana emibili, uze uhlawule umlenze wakho phantsi.

Ukuzivocavoca kufuneka kwenziwe kwintlungu engenabuhlungu; ayeke nayiphi na imisebenzi yokubangela iintlungu ezidlulayo emadolweni.

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Ukuphucula iKnee Range of Motion

Ukubuyiselwa kweendonga zokuguquka kufuneka kube enye yeenjongo zakho eziphambili phambi kokuhlinzwa kwe-ACL. Ukuba idolo lakho liguqa kwaye liqondise ngokupheleleyo phambi kokuhlinzwa, kusenokukhawuleza ukufumana iROM epheleleyo emva kokuhlinzwa. Ukuzivocavoca okunokwenziwa kungabandakanya:

• Iisalathisi zesithende: Buxoki emhlane wakho kwaye ugobe uguqe kwaye udibanise isithende sakho phezulu.
• I-hangout ixhomekeke ekunweleni kwamadolo : Thetha kwisisu sakho kwaye uxhoma umlenze wakho ngaphaya kombhede, uvumele idolo lakho lixhomeke kwindawo epheleleyo.
• Isithuthuthu sebhayisiki: Sebenzisa ibhayisikili kwindawo yokuzivocavoca okanye kwi-kliniki yaseP PT ukuze uguqe ngokuguqa.

Qinisekisa ukuhambisa idolo lakho ngokulawula kwaye ngokukhawuleza nangenjongo, kwaye umise umsebenzi xa uziva uhlungu.

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UkuQinisa ukuQinisa

I-ACL yakho inceda ukuzinzisa idolo lakho ngokuthintela phambili ukutshitshisa kwethambo lakho lesifuba phantsi kwethambo lakho lesithambo. Imisipha yakho, ngokwemvelo yamanqaku abo okunamathintelo emva kwethanga lakho kunye namadolo, inokukunceda ukongeza ukuzinza emadolweni akho.

Umgqirha wakho wenyama unokumisela i-hamstring exercices strengthening ngexesha lakho le-ACL prehab. Ukuzivocavoca kungaquka:

• Iisethi ze-Hamstring: Thetha kumqolo wakho ngegama lakho. Cinezela isithintelo sakho kancane phantsi, uqinqoze umkhonto wakho njengoko wenza njalo. Gcina indawo eqinile imizuzwana emihlanu, uze ukhulule.
• Amadolo athabileyo athambileyo: Thetha kwisisu sakho kwaye ugobe ngokukhawuleza idolo lakho elimazi, usebenzisa i-hamstring yakho ngasemva kwethanga lakho.
• Uhleli ngeengqungquthela zengqungquthela nge-band-resistant: Ukufumana uxhatshazo, kwaye uhlale esihlalweni kunye nebhodi ecaleni lakho lomlenze womlenze wakho olimele. Esinye siphelo sinokubanjelwa ngumhlobo okanye uqhotyoshelwe kwintlanganiso yokusebenzela. Emva koko, ugoba ngokudolo, uvumele ukuxhathisa ibhanti ukubonelela. Gcina idolo lakho ligobile imizuzwana embalwa, kwaye ngokukhawuleza ubuyele kwindawo yokuqala.

Ukomeleza i-hamstrings yakho akufanele kubangele nayiphi na intlungu; Ukuba uvakalelwa intlungu ngexesha lokusebenzisa, yima kwaye ukhangele nge-PT yakho.

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Ukomeleza iSandi

Uphando lubonisa ukuba iinqunqa zakho zilawula ukuma kwamadolo xa uhamba, ugijima, kwaye usuqa. Ukugcina izikhwepha zakho ezinamandla- ezikuzo izidumbu zakho ze- gluteus- zinokukunceda ugxile ngamadolo kwindawo efanelekileyo kakhulu xa usebenza kwaye ugxuma. Oku kunokuncedisa ukunciphisa uxinzelelo kunye noxinzelelo nge knee ne ACL.

Imisebenzi yokuqinisa i-Hip ingaqalisa ngomlenze ochanileyo, kodwa ezinye izinto ezenziwa yi-PT zingabonisa njengenxalenye yenkqubo yakho yangaphambili ye-ACL ingaquka:

• Ibhendi yesikhokelo iyahamba: Beka ibhanti e-elastic ezandleni zakho kunye nokuhamba ngokukhawuleza ujikeleze egumbini.
• Abagibeli be-Hip: Hlalani ngomlenze munye kwisinyathelo kwaye omnye umlenze uphahla ngokukhululekile phantsi, kwaye ngokukhawuleza nciphisa i-pelvis yakho phantsi, ukuqinisekisa ukuba ukuphuma kwakho kuvela emadolweni.
• Amabridji omlenze womlenze. Yenza umsebenzi webhulorho ngegama elide liguqa kwaye elinye lidolole ngqo kwaye linyusa phantsi.

Ngokusebenza ukugcina izikhwepha zakho ziqinile phambi kokuhlinzwa kwakho kwe-ACL, unokukwazi ukwandisa amandla ase-hip emva kokuhlinzwa kwakho.

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Ukulingana kunye nokuNikwa

Ukufunyanwa yixesha elichaza amandla akho omzimba ukuqonda ukuba ikuphi kwindawo yakho. Ubhalansi obuhle kunye nokubaluleka kwempahla kubalulekile ukugcina amadolo akho ulungelelwano oluchanekileyo xa usebenza kwaye ugxuma, kwaye oku kunokukunceda ugcine uxinzelelo kwaye ucima kwi-ACL yakho. Ukusebenza kwendawo yakho iya kuba yinto ebalulekileyo yokubuyiswa kwakho emva kokuhlinzwa, ukwenzela ukuba ube yingxenye ye-ACL yakho ye-prehab ingaba yinto efanelekileyo.

I-PT yakho inokwenza ukuba wenze ibhalansi eyahlukeneyo kunye nemisebenzi yokunceda ukulungiselela ukulungiselela ukuhlinzwa kwakho kwe-ACL. Ezi ziquka:

• Ukuma komlenze owodwa: Mane nje ume emlenzeni omnye kwaye uzame ukubamba ibhalansi yakho kumasekhondi angama-30 ukuya kwangama-60.
• I-BOSU isebenzisa: Sebenzisa ibhola le-BOSU ukuma phezu kwalo ukukhawuleza ibhalansi yakho.
• Ibhodi yeBAPS : I-PT yakho inokuthi usebenzise ifowuni ebizwa ngokuba yiBAPS ibhodi ukukhasayo ubunjani bakho kunye nokulinganisela.
• Umsebenzo we-T-Stance: Yima emlenzeni omnye ngomnye umlenze emva kwakho. Bamba zombini iingalo ukuya kwicala, njengencwadi "T", kwaye ugobe ngokukhawuleza esikhwini, ugcine umlinganiselo ozinzile.

Khumbula, ukuphucula ibhalansi yakho oyidingayo ukujongana nomngeni wakho. Oku kunokuba nzima kumgca we-ACL phambi kokuhlinzwa, ngoko uqaphele xa ukhetha ibhalansi kunye nokuzivocavoca. Umgulana wakho womzimba unokunceda ukugqiba imisebenzi engcono yokwenza ibhalansi oyenzayo xa ulungiselela ukuhlinzwa kwe-ACL.

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Training Neuromuscular

Uqeqesho lwe-Neuromuscular lwenza imigaqo ethile eyenzelwe ukuphucula indlela umzimba wakho uhamba ngayo kwaye uphendule kwimibutho eyahlukeneyo ebeka kuyo. Emva kwenkqutyana ye-ACL, uphando lubonisa ukuba ukuqhuba ukuqeqeshwa kwe-neuromuscular kungabancedisa ukuphucula umsebenzi wonke wegciwane kwaye kunokunciphisa ithuba lexesha elizayo le-ACL.

Ukubonisa ukuba i-PT yakho inokumisela ukuqeqeshwa kwe-neuromuscular ingaquka:

• Ukuqhaqhaqhaqhaqhaqhoqhosi : Hlala kwisithuba se-12 ukuya kwe-18 intshi, uze ufike phantsi, ufike ngamadolo akho. Emva koko, gxuma phezulu phezulu phezulu.
• Ukufunda ukuxhuma kunye nomhlaba ngokuchanekileyo : Zenza ukuxhuma kwaye ufike kwiinyawo zakho ububanzi begxalaba kunye kunye namadolo akho ngqo phezu kweenyawo zakho. Umhlaba ngokulula ngokuguqa ngamadolo njengoko uhla ephuma kwi-jump.
• Ukungena komlenze omnye : Yima ngelinye ilanga uze ukhangele phambili kwiintonga ezintathu. Qinisekisa ukuba uhambe ngebhokhwe lakho ngokukhawuleza kwaye ngqo ngqo phezu kweenyawo zakho nangeenyawo.

Ezi zenzo kunye nokuzivocavoca zinzima, kwaye kunokuba kunzima ukukwenza kunye ne-ACL yakho. Isibalulekileyo kulezi zivivinyo kukuqinisekisa ukuba amadolo akho asemgangathweni olufanelekileyo xa wenza. Qiniseka ukuba ukhangele kunye nomgulana wakho wenyama ukuze uqiniseke ukuba lolu hlobo loqeqesho lukulungele wena kunye nemeko ethile.

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Ukuyibeka Konke

Umonakalo ongaphaya komgudu ongaphantsi unokuba ngumonakalo owonakalisayo onokuthi uhlale uhamba ngeenyanga. Ukukhetha ukwenza utyando kunokukunceda ukuba ubuyisele ukunyakaza okuqhelekileyo kwaye usebenze emadolweni akho okwenzakeleyo.

Ukubandakanyeka kwipilisi yangaphambi kokusebenza xa ulungiselela ukulungiswa kwe-ACL yakho yokulungiswa kunokufumana impembelelo emihle ekuphumeni kwakho konke. I-prehab yakho kufuneka igxile kwizinto ezisiseko zokubuyiselwa kokuqala kokuhamba kweendolo zeendolo kunye ne-quad ephezulu kunye namandla. Emva kokuba idolo lakho lihamba kakuhle, ukongezelela ibhalansi ephakamileyo kunye nokuvavanya umgangatho kunye nokuqeqeshwa kwe-neuromuscular kunokukunceda uzive ulungelelwe ngokupheleleyo ukuhlinzwa kwakho kwe-ACL.

Indlela efanelekileyo yokuqonda into enokuyenza xa ulungiselela ukuhlinzwa kwakho kwe-ACL kukuba usebenze ngokusondeleyo kunye nogqirha wakho kunye nomzimba wenyama. Bangakunceda ekukhokheni inkqubo yakho yokusebenza kwaye uqinisekise ukuba idolo lakho lilungele ukuhamba xa ukuhlinzwa kwakho kwe-ACL kufike ekugqibeleni. Ngale ndlela, unako ukwandisa amathuba akho okubuyisela ngokukhawuleza emva kokuhlinzwa.

> Imithombo:

> Failla, MJ, etal. Ngaba Yandisa Ukwenziwa Kokuvuselela I-Impoperative Impembelelo Iziphumo Eziyiminyaka emibili Emva kokuvuselelwa kwe-ACL? Isifundo sokuPhathelene nokuPhumelela phakathi kwe-MOON ne-Delaware-Oslo ACL Cohorts. Am J Sports Med. 2016 Oktobha; 44 (10): 2608-2614.

> Shaarani, SR, etal. Impembelelo yokuhlengahlengiswa kwisiphumo sokuvuselelwa kwangaphambili kwesigidi. AM J Sports Med. 2013 Sep; 41 (9): 2117-27.