Ukomeleza iMiscle exhasa iLigament yesiGaba esiPhakathi
Ukulimala kwe-ACL, kuquka i-sprains okanye iinyembezi , ngenye yezona zinto zixhaphake ngamadolo. Nangona iingozi ziza kwenzeka, kukho iindlela zokunceda ukuqinisa imisipha yexolo, kwaye uncede ukukhusela ukulimala okanye ukungafuneki emdolweni. Le nkqubo yokomeleza ijolise ekunyuseni amandla emisipha yomlenze. Oku kuya kubangela amandla okwandisa umlenze kunye nexolo elizinzile.
Khumbula, ubuchule yinto yonke; ukunyamekela iifom yakho ngexesha lokusebenza kwezi zivivinyo ukwenzela ukuphepha ukulimala. Nazi iindlela ezintathu zokuqinisa imizimba yesigxina kunye nokukhusela ukulimala kwe-ACL:
I-Quadriceps Ukuqinisa imiSebenzi yokukhusela i-ACL Injury
Izihlunu ze-quadriceps zinezihlunu ezine ezahlukileyo phambi kwethanga.
- Ukuhamba kwamaLunges (3 isethi x 10 kwakhona)
- Ixesha elidlulileyo: 6.5 - 7.5 iminithi
- Injongo: Yomeleza intambo (quadriceps).
- Lunge phambili eholayo ngomlenze wakho wokunene.
- Gxotha ngomlenze wakho wokunene uze uphume phambili ngomlenze wakho okhohlo.
- Yehlisa idolo ngokubuya ngqo.
- Qinisekisa ukuba ugcine idolo lakho ngaphambili phambi kweenyawo zakho.
- Lawula isikhalazo uze uzame ukuphepha igxathu lakho langaphambili ukusuka ekungeneni ngaphakathi.
- Ukuba awukwazi ukubona iizwane zakho kumlenze wakho ohamba phambili, wenza umsebenzi ongalunganga.
I-Hamstring Exercises yokukhusela i-ACL Injury
Imisipha ye-hamstring i-tendon ehlukeneyo ezintlanu emva kwethanga.
- Ukuxhamla (3 kuseta x 10 kwakhona)
- Ixesha elidlulileyo: 7.5 - 8.5 iminithi
- Injongo: Qinisa imisipha yeentambo.
- Kneel emhlabathini ngezandla ngaphesheya.
- Yiba nomlingani ubambe ngokuqinile emaqabeni akho.
- Ngemuva ngqo, sithembe phambili phambili ekukholeni kwakho.
- Udolo lwakho, umlenze kunye nehlombe kufuneka kube kumgca othe ngqo njengoko uxhomekeke kumhlaba.
- Musa ukugoba esinqeni.
- Ufanele uzive u-hamstrings emva komlenze wakho osebenzayo.
- Phinda usebenze iiseti ezi-10 ze-10, okanye i-30 ephindaphinda.
Ukulinganisela Ukuzivocavoca Ukukhusela i-ACL Injury
Izifundo zibonisa ukuba amandla amancinci angancinci kunye namandla angama-quadricep angadlala inxaxheba ekulimazeni kwe-ACL. Ngako oko kubonakaliswa ukulinganisela okunceda ukudala ukulingana phakathi kwamandla emisipha ye-quadricep kunye nemisipha ye-hamstring.
- Ukunyuka kweenyosi ( Single reps x 2 reps)
- Ixesha elidlulileyo: 8.5 - 9.5 iminithi
- Injongo: Lo msebenzi uqinisa inkomo yethole kunye nokwandisa ibhalansi.
- Yimisa ngeengalo zakho ngasecaleni lakho.
- Gcina ibhokhwe ekhohlo uze ugcine ibhalansi yakho.
- Vuka ngokukhawuleza kwiizwane zakho zokunene.
- Ungabamba iingalo zakho phambi kwakho ukuze uncede.
- Phindaphinda ngokuphindaphindiweyo amaxesha angama-30 uze utshintshe kwelinye icala.
Njengoko uqina, unokufuna ukongeza ukuphindaphinda okongeziweyo kulo msebenzi ukuze uqhubeke nokuqiniswa kokusebenza. Kukho ukuzivocavoca okudityanisiweyo ukuba xa kudibaniswe nalawa kuya kunceda ukuqinisa imisipha yokuxhasa kunye nokukhusela ukulimala kwe-ACL .
Umthombo:
Inkqubo ye-PEP, iSt. Monica yeMidlalo yoPhando lwezeMpilo, ifike ngomhla we-4/3/2014.