Umlenze ochanekileyo Ukuphakamisa ukuqhutyelwa koMzimba emva kokuPhepha kweNdlu

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Umlenze ochanekileyo uphakamisa ungabikho nto

Ukuba uye wagqithwa ngamadolo njengendlela yokulungisa i-ACL) okanye i- patellar releaseal lateral , ngoko unokufuna umphathiswa wenyama ukuba akuncedise ngokubuyiswa kwakho. Umgulana wakho womzimba uza kusebenza ngokusondeleyo nawe ukukunceda ukuphucula i-knee ye-motion ye-motion kunye namandla kwaye unciphise ubuhlungu begolo nokuvuvukala.

Injongo ephambili emva kokuhlinzwa ngedolo kukukunceda ukuba ubuyele kumsebenzi wakho oqhelekileyo kunye nomsebenzi. Emva kokuhlinzwa, izihlunu ezisemlenzeni wakho ziza kuba zibuthathaka, kwaye ugqirha wakho womzimba uza kuwenza umyalelo wokuncedisa ukuphucula amandla emagqabeni akho, i- quadriceps , i- hamstrings kunye ne-muscle ye-calf.

Umlenze ochanekileyo uphakamisa indlela enkulu yokunceda ukuphucula amandla akho e-quadriceps kunye nezihlunu zakho. Umgaqo-nkqubo wokulungiswa kwe- ACL oqhelekileyo uya kubandakanya ukwenza umlenze othe ngqo uphakamise umva wakho, ecaleni lakho, nesisu sakho ukukunceda ekujoliseni ezo zihlunu ezisekela idolo lakho kwaye uncede ngokuhamba ngokuqhelekileyo.

Emva kokutyunjwa kwamadolo, kufuneka ukhuse amadolo akho ngaphandle kwamandla angaphandle angafaka amanqanaba aphezulu oxinzelelo ngokuguqa ngamadolo. Imikhosi ye-Shear, efana neyokukhangela ngokugqithiseleyo intshukumo yakho okanye ngapha nangapha, ingaphazamisa amadolo akho xa ephilisa emva kokuhlinzwa. Okuphazamiseka kungabangela ukulimala kwakhona kwemigudu yakho kwaye ukulibazise ukubuyiswa kwakho. Kwiimeko ezimbi nakakhulu, ukulimala kwakhona emadolweni akho ligama kunokufuna ukuba uphinde ugqirwe ngamadolo ukulungisa umonakalo.

Ngoko unokukhusela njani kwimikhosi engafunekiyo ehamba ngexolo lakho xa uqhuba imilenze yokukhulisa imilenze eqondileyo? Ingaba kukho indlela yokwandisa ubungakanani besisindo osisebenzisayo ngexesha lomlenze ovukileyo uphakamisa ngelixa uqhubeka ulindile emagqabini enqabileyo engalimaza yakho imilenze yokuphilisa?

Kulo nqaku linyathelo-ngeyinyathelo, uya kufunda malunga nendlela efanelekileyo yokwandisa ukuchasana nemisebenzi yakho yokunyusa imilenze efanelekileyo ngenkathi uqhubeka ukhusela ukuphulukiswa kwakho kwemigudu ekuchaseni ukungaxinzeki okungafunekiyo oku kunokulimaza lakho idolo.

Ngaphambi kokuba uqale ukuqhubela phambili lo msebenzi, nceda ukhangele kunye nogqirha wakho okanye ugqirha wenyama ukuze uqiniseke ukuba ukuzilolonga kukhuselekile kwimeko yakho ethile.

Indlela yokwenza uMlenze oPhezulu uphakamise

Emva kokuba unokwenza iisethi ezimbalwa ze-10 ukuya kwe-15 ukuphindaphinda komlenze ochanekileyo uphakamisa kunye ne-brace yakho, ungayinselela iidumbu zakho ngokugqithisa ngokumisela umlenze onqamlekileyo ungabikho. Umele ukhangele ugqirha wakho okanye umgulana womzimba ngaphambi kokuba usebenzise ngaphandle kokukhangela kwakho, njengamandla amakhulu ngokusebenzisa idolo edibeneyo kunokuphazamisa iigamente njengoko ziphilisa.

Umlenze ochanekileyo uphakamisa ngaphandle kokuba i-brace yakho yenziwe ngokufana neyakho. Uxoxe emhlane wakho, uguqe idolo elinye, uqinise i-quadriceps yakho, uphakamise umlenze wakho ups 12. Phinda amaxesha angama-10 ukuya kwezi-15.

Ukwenza umlenze ochanekileyo uphakamise kwicala lakho, ngaloo ndlela uqinisa imisipha yakho ye- gluteus ye-hip yakho, ulale ecaleni lakho nomlenze wakho wokugqeba phezulu. Bhonqa idolo lakho eliphantsi ukuze uzinze. Qinisekisa izihlunu zakho ze-quadriceps, uphakamise umlenze wakho malunga nee-intshi ezili-12. Qinisekisa ukuba ugxile ngamadolo akho ngqo kwaye uhambelane nomlenze nomzimba. Yenza okuphindaphindiweyo kwe-10 ukuya kwe-15.

Iphutha eliqhelekileyo ngexesha lomlenze onqamlekileyo uphakamisela kwicala lakho kukuvumela umlenze wakho ukuba uqhube phambili xa uphakamisa. Qinisekisa ukuyigcina ngokuhambelana nomzimba wakho ngelixa uphakamisa kwaye unciphisa umlenze wakho.

Xa wenza umlenze ochanekileyo uphakamisa isisu sakho, nje udibana, qinisa i-quadriceps yakho, uphakamise umlenze wakho malunga no-10 intshi. Qiniseka ukuba ungagqithisi okanye uphawule umva wakho kwicala elinye. Phakamisa kwaye unciphise umlenze wakho ngokukhawuleza ukuphindaphinda kwi-10 ukuya kwe-15.

Xa unako ukwenza iisethi ezi-2 ukuya kwe-3 zokuphakamisa umlenze othe tye ngaphandle kwesisindo kwaye akukho dolo, kufikelele ixesha lokutshintshela imisipha yakho yomlenze ngokwongezelela ubunzima.

Umlenze ochanekileyo ukhuphuke ngeBrace

Umlenze onqamle ukuphakanyiswa emva kokuhlinzwa, unokukhuseleka ngokusetyenziswa kwamadolo akho. Amaninzi amaninzi emva kwe-ACL okanye ukuhlinzwa okusemthethweni, udokotela wakho ugqirha uyakufuna ukuba ugqoke i-brace emadolweni ukukhusela ekunciphiseni ngokugqithiseleyo. I-brace yakho inceda ekukhuseleni amadolo akho ukusuka kwicala elidityanisiweyo.

Ukwenza oku kuphakanyiswa komlenze wokuqala, gcina i-brace yakho, ulale phantsi, ugobe idolo lakho elingathintekiyo, kwaye ugcine ugqoba lakho. Zama ukubambisa i-quadriceps yakho ngokuguqula idolo yakho yonke indlela, kwaye ngokukhawuleza uphakamise umlenze wakho uphume.

Umele uphakamise umlenze wakho malunga nee-intshi eziyi-12, ubambe kule ndawo ibe yimizuzu emibini okanye emibini, uze uhlawule umlenze wakho phantsi. Phinda usebenze ngokuphindaphindiweyo amaxesha angama-10 ukuya kwezi-15.

Ukomeleza izihlunu zakho, unokwenza lo mlenze ovulekileyo uphakamise kwicala okanye kwisisu sakho. Qinisekisa ukuba ugcine i-brace yakho ukukhusela idolo lakho, gcina i-quadriceps yakho i-muscle inkontileka, kwaye uphakamise ngokukhawuleza uze unciphise umlenze wakho 10 ukuya kwe-15 ukuphindaphinda.

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Yongeza Ukungqiniswa kwi-SLR yakho Ngethuba lokukhusela i-Knee yakho

Ukongeza izitya eziphakamileyo kumlenze wakho ochanekileyo ungasinceda umngeni wakho umlenze kwaye unokukunceda ukuqhubela phambili inkqubo yakho yokomeleza emva kokuhlinzwa kwakho kwedolo. Ukongeza ukunyanzeliswa kufuneka kwenziwe ngokukhuselekileyo ukukhusela imikhosi ye-shear ekuxininise ukugqithisa amadolo akho xa ugula.

Ukukhusela ngokukhuselekileyo umlenze wakho ochanekileyo uphakamise, sebenzisa kuqala isisindo esisisigxina sesoyi kwaye usigubungele entanyeni yakho ngaphezu kwe-kneecap yakho. Oku kunceda ukongeza ukuxhatshazwa ngaphandle kokubeka uxinzelelo olunzulu emadolweni.

Isixa soxhatshazo siya kuziva silula kwaye asiyi kuba ngumngeni omkhulu kuba i-torque (khumbula i-physics) emlenzeni wakho iya kuncitshiswa ngokubekwa kwesisindo, kwaye ngoko ke ingalo yesikhumba esincinane.

Ngesisindo ngaphezu kwe-kneecap yakho, yenza umgangatho wakho wokuphakamisa umlenze ngokukhawuleza njengaphambili. Yenza okuphindaphindiweyo kwe-10 ukuya kwe-15, kwaye ukwakhiwa kwiisethi ezi-2 ukuya kwezi-3.

Unokwandisa ubungakanani besisindo osisebenzisayo ngeendlela ezimbini: sebenzisa isisindo esinobunzima ngaphezu kweedolo ukuze wenze umsebenzi, okanye uqale ukuhambisa isisindo sakho kwisitya ngaphantsi kwe-kneecap yakho.

Xa usebenzise isisindo se-cuffap ngaphantsi kwe-kneecap yakho, uya kubeka uxinzelelo oluthile nge-bones yakho ye-bone, kwaye oku kunokubeka uxinzelelo kwi-ACL yakho yokuphulukisa okanye ezinye iigaments, ngoko qi umlenze.

Xa unokwenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphindiweyo kwezi-10 kuya kwe-15 zokuzivocavoca, ulungele ukuhamba ekuqhubekeni kokugqibela komlenze othe tye.

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Umlenze ochanekileyo uphakamisa ngokunyaniseka ngokupheleleyo

Ukuze wenze ukusetyenziswa kwe-SLR ngokuxhatshazwa ngokupheleleyo, faka isisindo sakho se-pound cuff esiswini sakho. Oku kunokubeka uxinzelelo olunzulu kumxolo wakho, ngoko qiniseka ukuba uhlolisise ugqirha okanye ugqirha wenyama ngaphambi kokuqala le nto.

Yenza iimvavanyo zakho ze-SLR ezili-10 ukuya kwe-15 ukuphindaphinda emva kwakho, ecaleni lakho, nesisu sakho. Ukwandisa ukuchasana, sebenzisa nje isisindo esinzima ngaphezu kwesikhumba sakho xa wenza umzimba.

Emva kokuhlinzwa kwamadolo, umlenze ochanekileyo uphakamisa ingaba yindlela enhle yokuba usebenze ekuqiniseni imisipha yakho yomlenze nomlenze. Ukuzivocavoca kunokubeka ubuninzi bexinzelelo kwimpilo yakho yokuphulukisa iigidi kunye neetoni. Ngokuqala ukusebenzisa i-knee brace, kwaye uqhubela phambili umlinganiselo wokuchasana ngokutshintsha ukubeka ubungakanani bokutya, unokuqiniseka ukuba unzima kwimisipha yakho yomlenze ngelixa ugcina iidolo zakho zikhuselekile kwingozi.