Ukulungiswa kwe-ACL kunye nokuvuselelwa
Ukubuyiselwa emva kokuhlinzwa ngenxa yezinyembezi ze-ACL yinkqubo ende. Ukubuyela kwimidlalo kunye nemisebenzi kuthatha iinyanga. Kukho iintlobo ezininzi zokulungiswa kwe-ACL, kunye nolwazi olunikeziwe apha luphetshana nje. Ukulungiswa okuthe ngqo kufuneka kugxile kumdlali ngamnye, kwaye kufuneka uhambelane neprotocol yakho.
Kubalulekile ukuba uqaphele ukuba izihlandlo ziyisikhokelo-inkqubela phambili kuxhomekeke ekugqityweni kweyinyathelo elilodwa, ngaphambi kokuqhubela phambili kwisinyathelo esilandelayo.
Imihla Yokuqala
Iinjongo zeentsuku zokuqala emva kokuvuselelwa kwe- ACL kukunciphisa ukuvuvukala nokukhusela ukungazinzi. Oku kuya kwenziwa nge:
- Ukugxotha rhoqo
- Ukuphakamisa idolo elichaphazelekayo
- Ukusebenzisa iintonga
Abanye oogqirha bancomela ukusetyenziswa kwe-brace emva kokuhlinzwa kwe-ACL . Le ngxabano, kwaye abaninzi oogqirha bakhetha ukungawusebenzisi i-brace ngeli xesha.
Enye into ephikisanayo kukusetyenziswa kwe- CPM, okanye umatshini wokunyakaza , emva kokuhlinzwa. Kwakhona, abanye oogqirha baya kusebenzisa i-CPM naphezu kokungabikho kobungqina bokuba kukunceda ukubuyiswa kwakho.
Iiveki 1-2
Iindlela ezininzi zokunyakaza zingaphula ngokukhawuleza emva kokuhlinzwa. Injongo yokuqala kukuphinda kwandiswe ngokugcwele (ukukwazi ukuqondisa ngokupheleleyo) emadolweni. Ngokuqhelekileyo, i-flexion (ukukwazi ukugoba) kulula ukubuyela kwakhona kunokongezwa.
Izigulane ziya kusebenza kunye neengcali zenyama ukuze zisebenze ngokuqeqeshwa kwe- gait (ukuhamba), ukuqiniswa kancinci, kunye nomsebenzi we-aerobic. Ndiyathanda ukufumana izigulane kwibhayisekile ngokukhawuleza emva kokuhlinzwa njengoko oku kuphucula amandla, ukunyakaza kunye nomsebenzi we-aerobic.
Iiveki 3-6
Umsebenzi uqhutyelwa ngonyango .
Njengoko kunyuka kwenyuka, ugxininiso luya kutshintshwa. Ukulinganisela ngokuthe ngqo kunye nokuzimela.
Xa ukunyuswa okuqhelekileyo kuphunyeziwe, iminye imisebenzi ekhethekileyo yemidlalo ingaqaliswa. Ngaphambi kokuba uqale le mi sebenzi, ukunyakaza kufuneka kube kufutshane kunye nokuvuvukala emadolweni.
Iiveki 7-12
Imisebenzi yemidlalo yokuqala ingaqaliswa kwaye izigulane zihlala ziqala ukugijima ukukhanya, ukuhamba ngebhayisikili ngaphandle, kunye nokusebenza kwamanzi. Icala-necala, imidlalo ebonakalayo - njengebhokisi lebhola, ibhola lebhola - kufuneka igwenywe.
Ngasekupheleni kwesi sigaba, abanye abagijimi bangaqala ukuhamba ngee-shuttle, i-latal shuttles kunye nentambo yokuqaqa
Iinyanga 4-7
Ukuqhubela phambili okuqhubekayo nemisebenzi ethile yemidlalo. Esi sigaba sokubuyiselwa kudla kunzima kakhulu, kuba izigulana zingaba neendolo "ezivakalelwa" eziqhelekileyo, kodwa azilungele ukunyanzeliswa kwemisebenzi ethile yezemidlalo.
Ukugxininiswa kokuvuselelwa kufuneka kube kwimidlalo yokufanisa imisebenzi. Ezi ziza kubandakanya iipolisi ze-eight-eight-eight kunye ne-plyometrics, kwaye ixesha elidlulileyo liza kubandakanya imithwalo yezemidlalo. Umzekelo, umdlali we-tennis angaqalisa ukukhanya ukukhanya, umdlali webhola lebhola ekuqhubekeni okulawulwayo, njl njl.
Buyela kwiMidlalo
Ukugqiba ixesha lokubuyela kwimisebenzi yezemidlalo engenakuvinjelwa kuxhomekeke kwizinto eziliqela:
- Inkqubela yokuSebenza
Isigqibo sokubuyela kwimidlalo kufuneka sisekelwe kwinkqubela yomntu ngamnye ngokusebenzisa unyango lwabo. - Uhlobo lweGraft
Abanye oogqirha banokulibazisa ukubuyela kwimidlalo ukuba ulwahlulo olusetyenziswe ukuphinda lwakhiwe i-ACL luvela kumnikeli. Ngenxa yokuba ezi ngqungquthela zinyanzelisiwe kwaye zichithwe, zikholelwa ukuba zithatha ixesha elide ukuphilisa kakuhle ngaphakathi kwesigulane. - Ukhetho olukhethiweyo
Ugqirha wakho uya kukukhokela ukulungiswa kwakho, kunye nesigqibo esiphezulu ngokubuyela kwimidlalo.
Ukuqhawula emva kwe-ACL Surgery
Kukho ukuphikisana malunga nokusetyenziswa kweebhonti ngexesha lemidlalo emva kokuvuselelwa kwe-ACL . Izifundo azibonanga nzuzo ekuthintela ukulimala kwakhona kwi-ACL.
Nangona kunjalo, abanye abadlali baziva bekhululekile kwi-brace, kwaye akukho nzakalo yokugqoka i-sports brace.
Imithombo:
Beynnon BD, et al. "Ukubuyiselwa emva kokuPhakanyiswa kweLigament I-Ligament Ukwakhiwa kwakhona: I-Outlook, i-Randomized, i-Double-Blind Comparing of Programs Administered Over 2 Time Different Intervals" Am. J. Sports Med., UMatshi 2005; 33: 347 - 359.