Uza kuhamba emva kweeveki ezintathu, kwaye ubuyele kwizinto eziqhelekileyo ngeeveki ezili-12
I-ACL ye-anti-stroate ligament (i-ACL) yinye yeegamente ezine zibamba ndawonye amathambo amathathu edibeneyo. Ukulimala kwi-ACL idla ngokufuna utyando olulandelwa unyango lwangokwenyama ukunciphisa intlungu kunye nokuvuvukala, ubuyisele inqanaba lezithuthi (ROM) kunye namandla, kunye nokuphucula ukuhamba .
Ulwaphulo oluthile lomzimba lwalokhu ludibene ngamadolo amane.
Ngokulandela le protocol, okanye enye efanayo, kufuneka ukwazi ukuhamba emva kokuhlinzwa kwe-ACL ekupheleni kweveki yesithathu emva kokusebenza kwakho. Kakade, wonke umntu uphilisa kwaye uphendule unyango kumaxabiso ahlukeneyo. Ukuba uceba ukwenza ugulo lwamadolo, nolu luvo oluqhelekileyo lokulindela xa uqala unyango lomzimba emva koko.
Isigaba soku-1: Ukunceda iKnee iphelise
Iinjongo eziphambili zeSigaba 1 ziyakukhusela idolo ukuze uphilise ngokufanelekileyo; ukuqalisa umsebenzi wokubuyisela isantya sohambiso sobambiswano; kunye nokubuyisela ukusetyenziswa ngokuqhelekileyo kwe- quadriceps (imisipha yamathanga) . Uza kufuneka ufune iigubhu ngeli nqanaba, kwaye unxibe ubude obude obude, nangona kungabikho bonke oogqirha abafaka izigulane ze-ACL kwi-brace, kuba kukho ubungqina obu akuyimfuneko ukuba uphinde uphumelele.
Iveki 1
Kwixesha lokuqala lokuhamba emva, uya kugxila ekufundeni ukuhamba kunye neentonga zakho kwiindawo eziphezulu kunye nezitepsi ezisezantsi.
Ingcali yakho yomzimba ingasebenzisa iqhwa ukusiza ukulawula ukuvuvukala (kwaye ikufundise ukuba wenze okufanayo kangangeentsuku ngosuku). Kananjalo angasebenzisa ukuvuselelwa kwamandla kagesi (NMES) ukukunceda ukuphucula ikhono lakho lokubambisana nemigangatho yakho kwaye uqalise ekusebenziseni okunyanisekileyo ukubuyisela inqanaba lokunyakaza ukuya emadolweni (ukusuka ngokuthe ngqo ukuya kuma-degrees angama-90.
IsiGaba sesi-2: Ukuhlawula iinqwelo
Ukuvuvukala kufuneka kube phantsi kolawulo kwaye kufuneka ube lula ukuthenga isivumelwano sakho se-quadriceps. Injongo yesi sigaba kukuyeka ukusebenzisa iinqonga kwaye uqale ukuhamba ngokuqhelekileyo ngelixa uqhubeka ukhusela ukuguqa kwamadolo. Umgqirha wakho uya kuqhubeka eqaqa idolo lakho kwaye asebenzise i-NMES.
Iveki 2
Ukomeleza iinqumlo zakho kuya kuba ngumphambili wokukuvumela ukuba uqhube phambili ukusuka kusetyenzisini kwiintonga zombini, ukusebenzisa enye, ukuwayeka ngokupheleleyo. Ngexesha elifanayo uza kwenza ukuzivocavoca ukuphucula ukulawulwa kwee-quads zakho kunye nokuqinisa imisipha yokugodla emlenzeni wakho. Unokuqala ukusebenzisa ibhodi yeBAPS kwindawo ehleliyo yokulinganisela kunye nokwaziswa.
Iveki 3
Ekupheleni kweliveki, uya kuhamba ngokuqhelekileyo. Into eyona nto inokubangela ukuba uyenze ukuhlinzwa, ingaba yincinci encinci emadolweni akho, eya kutshabalala njengoko uhla lwezithuthi zakho luphucula. Ukuzivocavoca kwakho kungaphumelela ngakumbi, kwaye unokuqala ukusebenzisa izixhobo zokukhanya ngelixa uqhuba umlenze othe ngqo. Uya kuqhubela phambili usebenzisa ibhodi yeBAPS kwindawo yokuma.
Isigaba 3: Ukuqina
Ngethuba lesi sigaba se-ACL rehab, injongo iya kuba kukunyamezela umlenze wakho, ukuze ekugqibeleni uza kuqhubela phambili ukuhamba ukuya ekukhanyeni ukukhanya.
Iveki 4 ukuya ku-6
Phakathi kwezi zifundo oza kuba uzenza ngeli veki zintathu ziqhuba ukuphucula ibhalansi; izikwere kunye nemiphunga ukuqinisa ii-quads zakho kunye ne-glutes (imisipha yakho ngasemva); kunye kunye nomlenze ochanekileyo uphakamisa kunye nokuqhubela phambili ukuqinisa imisebenzi oyenzayo kakade. Ekupheleni kweveki 6, unako ukuqhubela phambili kwi-plyometrics elula kunye nokuxhoma. Awusayi kuphinda ufune i-Icing okanye i-NMES.
Iiveki 7 no-8
Ngaphandle kokuba uqhubeka nokuzilolonga okwenzayo kwaye mhlawumbi ukongeza ukungqinisiswa kwabanye babo, umphathiswa wakho wenyama unokuvavanya ingqibelelo ye-ACL yakho . Ukuba awusekho ubuhlungu emadolweni kwaye idolo lakho lizinzile, ekupheleni kweveki yesibhozo ungaqala ukugijima.
IsiGaba sesi-4: Phantse ukubuyela kwiSiqhelo
Ngethuba lesigaba, uya kuqhuba ukusuka ekuqhubeni ukuya kusebenza. Kubalulekile ukuba ungabi ngaphezu kwamakhono akho, nokuba kunjalo: Nangona uziva ukhululekile, kungekudala ukuba uthathe inxaxheba kwimidlalo yezinga eliphezulu elibandakanya ezininzi zokuqala nokuyeka okanye ukusika.
Iiveki 8 ukuya ku-12
Uza kuqhuba kunye ne-regimen yakho yovavanyo rhoqo. Kwiinyanga ezintathu ukuya kwezine emva kokuhlinzwa kwe-ACL, umgulana wakho wenyama unokukwenza ukuba uvavanyo olulodwa lomlenze lwe-hop lugxile ukuba unokuzimelela ngokwaneleyo kwiimidlalo eziphezulu ezifuna ukuqala ngokukhawuleza kwaye ziyeke okanye ziyeke ukuhamba. Ukuba ungumdlali kwaye uyakunika i-go-ahead, kufuneka ukwazi ukubuyela ekudlala imidlalo.