Ulungele nini ukubuyela kwimidlalo?
Izilingo zomlenze ongabodwa yindlela umgqirha wakho womzimba okanye ugqirha angayisebenzisa ukucacisa ukukwazi kwakho ukubuyela kumgangatho ophezulu wezemidlalo emva kokuhlinzwa kwamadolo . Ziyasetyenziswa ngokuphindaphindiweyo ngexesha lokubuyela kwisigaba somsebenzi kwi- protocol ye -corridor ligament (ACL) yokuvuselela inkqubo yokuvavanya ukuzinza kokusebenza kwamadolo.
Kukho iindlela ezahlukeneyo ezisetyenziselwa ukulawula iimvavanyo zomlenze omnye.
Ezinye iindlela zibandakanya ukuhamba ngokuthe tye, abanye bavavanya i-diagonal hopping, kwaye abanye bavavanya ukuhamba emlenzeni omnye umgama.
Ngubani omele enze uvavanyo olulodwa lwe-Leg Leg Test?
Ukuba une- ACL yokuhlinzwa kwaye unqwenela ukubuyela kwimidlalo yezinga eliphezulu efuna ukuqhuba, ukuyeka nokuqala, kunye nokusika ukukhangela, ngoko uvavanyo olulumkileyo lwe-hop lusetyenziswe. Enyanisweni, kufuneka uhlolisise ugqirha okanye ugqirha wenyama ngaphambi kokuba uqalise nayiphina inkqubo yokuvuselela okanye uvavanyo ukuze uqiniseke ukuba ulungele ukunikezela loo mandla emadolweni akho.
Ngokuqhelekileyo, inqanaba leentlungu ezixeliweyo emadolweni kufuneka libe ngu-0/10 (apho kungekho-ntlungu ayi-10 kwaye ubuhlungu bukhulu). Kufuneka ufumane uluhlu olupheleleyo lwe-motion (ROM) emadolweni akho kwaye amandla akho e- quadriceps kunye ne- hamstrings kufuneka ibe yinto enhle. Kufuneka kubekho uphononongo lwe-drawer yangaphakathi , ukubonakalisa i-ACL echanekileyo.
Indlela yokwenza uvavanyo olulodwa lwe-Leg Leg Hop
Ukwenza uvavanyo olulodwa lomgca we-leg hop, ufumane indawo apho unendawo efanelekileyo yokuhamba ngaphandle kokuphazamiseka.
I-gymnasium yindawo efanelekileyo yokuqhuba iimvavanyo zomlenze omnye. Qiniseka ukuba ugqoke izicathulo zezemidlalo.
Umlenze womlenze owodwa:
- Xa unyawo olulodwa lumlenze, yima ngelinye ilanga kunye nezwane zakho emva komgca ophawulwe phantsi.
- Jonga phambili kunangoko kunokwenzeka, uhla ngeenyawo ezifanayo ukusuka kulo.
- Ukulinganisa kwaye urekhode umgama owufake ngamasentimitha (cm).
- Phinda uvavanyo oluphindwe kabini kwimilenze yomibini, ukurekhoda umgama ujikeleze rhoqo.
Umlenze womlenze ongatshatanga omnye:
- Ukulungelelanisa umgca wendlela emithathu, yima ngelinye ilanga ngeenzwane zakho emva komgca ophawulwe phantsi.
- Jonga phambili ngokubhekiselele kwimiba emithathu elandelelanayo.
- Ukulinganisa kunye nokurekhoda umgama owufake ngamangentimitha.
- Phinda uvavanyo oluphindwe kabini kwimilenze yomibini, ukurekhoda umgama ujikeleze rhoqo.
Umlenze ongatshatanga umlenze wesithathu:
- Ukudibanisa kathathu, phawula umgca kwisantya malunga neekhilomitha ezide ubude. (Ukusebenzisa iteksi yokubambelela apha yinto efanelekileyo.
- Yima ngelinye ilanga uze uqhube phambili kwaye ulandele umgca.
- Qhubeka ujikeleza kwiphepha le-zig-zag phezu komgca weentonga ezintathu.
- Ukurekhoda umgama wakho (inentimitha) ngomlenze wakho olimele kunye nomlenze ongalimanga.
Ixesha elilodwa lomlenze lithemba elingaphezu kweemitha ezili-6:
- Ukuze umgama owodwa umlenze ugxume, yima ngelinye ilanga kunye nomzila wakho weemitha ezintandathu ephuma phambi kwakho.
- Hop ngokukhawuleza njengoko unako ngenyawo olunye uze ufike ekupheleni kweemitha ezintandathu.
- Rekhoda ixesha elithathayo ukuba uxoxe ngamamitha ayisithupha kwinqanaba elinye.
Ukuqulunqa iziphumo
Iziphumo zeemvavanyo zomlenze owodwa zifaniswa nemimiselo eyamkelwe kwiinyanga ezine neenyanga ezintandathu emva kokuhlinzwa kwe-ACL. Qiniseka ukuba uthetha nodokotela wakho kunye nomgulana wenyama malunga neziphumo zakho ukuze uqonde kakuhle into abonisayo.
Umlenze womlenze owodwa:
Iimpawu ezilindelekileyo zomlenze wakho owonzakeleyo kumvavanyo owodwa womlenze we-leg hop zi-137 cm kubafana kunye no-121 cm kubafazi kwiinyanga ezine emva kokuhlinzwa. Kwiimpawu zenyanga ezili-6, imimiselo yolu vavanyo lomlenze wesigxathu unama-149 cm kunye no-133 cm kubesilisa kunye nabesifazane, ngokulandelanayo.
Umlenze womlenze ongatshatanga omnye:
Kwi-hop kathathu, imimiselo kwimizuzu emine ye-post-op iyimitha engama-401 cm kunye ne-343 cm kubesilisa nabesifazane, ngokulandelanayo. Iimiselo ezilindelekileyo kwiinyanga ezintandathu emva kokuhlinzwa ziyi-420 cm kumadoda kunye ne-363 cm kubafazi.
Umlenze ongatshatanga umlenze wesithathu:
Ixabiso elilindelweyo kwi-hop diagonal kathathu yi-358 kunye ne-305 cm yamadoda kunye namabhinqa, ngokulandelana kwimizuzu engama-4, kwaye i-377 cm kunye ne-337 cm kwisithuba seenyanga ezintandathu.
Ixesha elilodwa lomlenze lithemba elide:
Iinyanga ezilindelekileyo ezine inyanga emva kokuhlinzwa kwalexesha elilodwa elilenzekileyo lombhobho elingu-2.7 imizuzwana yamadoda kunye nama-3.0 imizuzwana yabafazi. Kwiinyanga ezintandathu emva kokuhlinzwa kwe-ACL, amaxesha alindelekileyo anemizuzu emi-2.4 kunye nemizuzwana engama-2.8 yamadoda nabesifazane, ngokulandelanayo.
Khumbula ukuba ungagxininisa kakhulu kumanqaku akho athile. Kubalulekile ukulinganisa indlela idolo lakho elivakalelwa ngayo ngelixa uqhuba iimvavanyo zomlenze owodwa. Ungumgwebi obalaseleyo wendlela uvakalelwa ngayo idolo xa uqhuba nawuphi na umsebenzi ophezulu we-plyometric kunye nokuzivocavoca. Ukusebenzisa amanqaku kunye nemvakalelo yakho ngexesha leemvavanyo kunokukunceda ukuba uzimisele ukuba ubuyele kwimidlalo.
Umgulana wakho womzimba angaphakamisa izimvo malunga nomgangatho wesikhalazo sakho ngexesha lovavanyo lwe-hop. Ingaba idolo lakho liwa phantsi ngaphakathi kwi-test test, okanye ngaba kubonakala ngathi iyanyakazela okanye ingaqiniseki? I-PT yakho inokusebenzisa ubuchwepheshe bekhenketho yevidiyo ukuvavanya uvavanyo olulodwa lomlenze we-hop.
Ukuhlolwa komlenze ongatshatanga, kodwa kusebenzayo, iindlela zokuvavanya ubuchule bakho bokubuyela kwimidlalo emva kokuhlinzwa kwamadolo njenge-ACL ukulungiswa. Iimvavanyo zikunika ingcamango yomsebenzi wonke wegolo kwaye unokunceda ukuba unqume ukuba ulungele ukubuyela kwimidlalo efuna ukusika, ukuxuma, okanye ukuyeka ngokukhawuleza nokuqala.
ILizwi
Ukuba uye wagqithwa ngamadolo, ukutyelela umgulana wakho wezonyango wendawo ukuze uzame ukuhlolwa kwemilenze enye kungadingeka ngaphambi kokuba ubuyele kwinqanaba langaphambili lomsebenzi kunye nezemidlalo. I-PT yakho inokukunceda ukuba uhlaziye iziphumo zovavanyo lwe-hop ukuze ubone ukuba ulungele ukubuyela enkundleni okanye kwinkundla.
Umthombo: Reid, A., Birmingham, T., et al. Uvavanyo lweHophe lunikeza Isiphumo esithembekileyo nesiqinisekileyo ngexesha lokuvuselelwa emva kwe-Anterior Cruciate Ligament Reconstruction. Ulwaphulo lweMpilo ngoMatshi 2007 vol. 87 akukho. 3, 337-349.
> Ukunceda, W., Benjamin, A., Seil, R., Lemmink, K., & Gokeler, A. (2018). Ukunyakaza okutshintshileyo ngexesha lokuvavanywa komlenze omnye emva kokuvuselelwa kwe-ACL: iimpembelelo zokubandakanya uhlalutyo lwe-2-D ukuhanjiswa kwevidiyo yeemvavanyo ze-hop. Ukuhlinzwa Knee, I-Traumatology yezemidlalo, i-Arthroscopy , 1-8.