4 Ukuzivocavoca Ukulungiswa Kwezinyawo Zasezintweni Nokudlulela Kwangaphakathi Kwe-Tibialis Ubuthakathaka

Uma unyawo oluphansi noma ubuthakathaka emzimbeni wakho we-anterior tibialis ophansi, ungase uzuze ekwelapheni okungokwenyama ukukusiza ukulungisa iphethini lakho eliphakeme le-steppage gait bese uthola ukunyakaza okuvamile nezikhwepha emlenzeni wakho. Umhlinzeki wakho womzimba uzosebenza nawe ukukusiza ukuthi uqale ukusebenzisa umlenze wakho ngokujwayelekile futhi.

Kunezinhlobo eziningi zokwelapha zokwelashwa ezihamba ngezinyawo ezihlanganisa ukwelula, ukuvuselelwa kwamandla kagesi (NMES), ama-bands elastic ukuphakamisa unyawo lwakho , noma ukubhoboza usebenzisa i- ankle foot orthosis .

Ukuzivocavoca ingenye yamathuluzi akho abaluleke kunazo zonke ongayisebenzisa ukulungisa unyawo lokudonsa kusuka ebuchosheni bukaThibialis obuncane. Ukuzivocavoca ngezinyawo kuhlanganisa izinkulumo ezithile zokusiza ukuthuthukisa amandla nokufakelwa kwe-neuromuscular ku-anterior tibialis muscle yakho. Ukwehliswa kwemisipha yamathole nakho kubalulekile uma unyawo lwezinyawo.

Ukuwa kwezinyawo kungabangelwa izici eziningana, ngakho-ke kubalulekile ukuthi uvakashele udokotela wakho ngokushesha lapho uthola ubuthakathaka ku-tibialis yakho yangaphambili. Udokotela wakho angenza izivivinyo ezikhethekile ukucacisa imbangela yokwehla kwezinyawo zakho bese eqala endleleni efanele yokwelapha.

Umhlinzeki wakho wenyama angakusiza wenze izivivinyo ngendlela efanele, futhi lesi sinyathelo sinyathelo ngesinyathelo singahlinzeka ngeminye imibono yokuthi ungaqala kanjani.

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Ukuqina kwe-Foot Drop Exercises

Ukuze uqale ukuqinisa umuthi wakho we-tibialis wangaphakathi ukuze ulungise ukunyakaza kwezinyawo zakho, thola ibhanti lokumelana nokuqina. Ungathola owodwa kumthandi wakho wenyama, noma ungathenga eyodwa esitolo sendawo yezemidlalo yasendaweni yakho.

Ukulondoloza ibhande lakho entweni ezinzile njengomlenze wetafula noma isepha. Bese ubopha i-loop ebhentshini lakho futhi ulondeze eduze kwezinyawo zakho eduze kwezinzwani zakho. Kungaba usizo ukuba umlenze wakho ophansi uphumule emceleni omncane ukuze isithende sezinyawo zakho singagubhuli phansi.

Okulandelayo, donsela izinzwane zakho nezinyawo ngenkathi uguqa kahle. Ikhanda lakho kuphela kufanele lihambe njengoba uguqule unyawo lwakho phezulu. Vula unyawo lwakho kuze kube ngangokunokwenzeka, ubambe isikhundla sokuphela kwesibili noma ezimbili, bese uphumule kancane kancane esimweni sokuqala.

Yenza lokhu kusetshenziselwa ukuphindaphinda kuka-10 kuya ku-15 noma kuze kube yilapho amathayi akho e-anterior tibialis muscle futhi ungasakwazi ukushintsha izikhwebu zakho phezulu. Bese, qhubeka nomsebenzi olandelayo.

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I-Anterior Tibialis Ukuqinisa Ngesisindo Isisindo

Ungasebenzisa isisindo se-cuff ukuze uqinise umsila wakho we-anterior tibialis ukusiza ukwelapha unyawo lwakho. Qala ngokuhlezi esihlalweni bese ugoqa isisindo sakho se-cuff ezinzwaneni zakho. Qiniseka ukuthi iphephile.

Qala ukuvivinya umzimba ngokuhlala nesisindo sakho esisezinyaweni zakho bese uguqula isifuba sakho ukuze unyawo lwakho nezinzwane ziqhubekele emadolweni akho. Uma unyawo lwakho luguquguquka yonke indlela, phakamisa isikhundla semigqa embalwa, bese wehlisa izinzwane zakho kancane phansi. Phinda ubuyekeze ukuphindaphinda okungu-10 kuya ku-15.

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Isometric Ukuzivocavoca for Foot Drop

Ukuzivocavoca kwe-Isometric uhlobo lokunyakaza lapho izinkontileka zakho ze-muscle, kodwa akukho ukunyakaza kwenzeka nxazonke zakho. Kuyinto elula ukuyenza, futhi kungasiza ukuqinisa imisipha yakho ye-tibialis yangaphakathi emaceleni athile okunyakaza ekhanda lakho.

Ukwenza isometric anterior tibialis ukuqinisa, landela lezi zikhombisi-ndlela ezilula:

1. Hlala esihlalweni noma ulale phansi.
2. Dlulisa umlenze owodwa phezu komunye ngomlenze wakho othintekile phansi.
3. Beka unyawo lwakho phezulu kwesikhumba othanda ukuyisebenzisa.
4. Cindezela phezulu kwezinyawo zakho ezibuthakathaka zibe yingxenye yonyawo lwakho. Khumbula, akukho ukunyakaza okufanele kwenzeke ekuhlanganyeleni kwe-ankle yakho.
5. Bamba lesi sikhundla imizuzwana emihlanu, bese ukhululeka kancane kancane.

Yenza okuphindaphindiwe kuka-10 kuya ku-15 kokuphindaphindiwe, izikhathi ezimbili noma kathathu ngosuku.

Khumbula ukuthi ukuzivocavoca kwe-isometric kungaqinisa imisipha yakho, kodwa amandla avela kuphela kwi-ROM ethize oyisebenzisayo. Lokho kusho ukuthi kufanele uguquke isikhundla sezinyolo zakho lapho wenza lo msebenzi.

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Ibhonasi Yokuzivocavoca: Inkomo Yula

Uma imisipha yakho yangaphakathi ibuthakathaka, ngeke ukwazi ukuguqula ngokugcwele unyawo lwakho. Lokhu kungagcina isifuba sakho endaweni lapho ithole lakho lifinyeziwe khona. Ithole elincishisiwe lisho imisipha eqinile, ukululalela ithole lakho kungase kudingekile ukulungisa ngokugcwele umthamo wonyawo lwakho.

Indlela elula yokwelula ithole lakho ngokwenza ithawula ithole ilule. Gqoka ithawula eduze kwebhola lonyawo lwakho, gcina ibondo lakho iqondile, bese udonsela ekupheleni kwethawula ukuze unyawo lwakho luyekeze futhi lubekwe ithole lakho.

Bamba ukwelula imizuzwana engu-15 kuya kwangu-30, bese uphumule. Yenza kathathu kuya kwezinhlanu uhamba izikhathi eziningana ngosuku.

Izwi elivela

Ukuba nonyawo lokudonsa kusuka ebuthakathaka be-tibialis yangaphakathi kungaba yinto esabekayo. Kungakuvimbela ukuba ungahambi ngendlela evamile futhi unganciphisa ikhono lakho lokufeza imisebenzi yakho yansuku zonke. Ukuqala ekuqiniseni izivivinyo ngokushesha kudingekile ukuthi izinto zihambe ngokujwayelekile futhi.

Uma unyawo lwezinyawo ngenxa yobuthakathaka bomzimba wakho we-anterior tibialis, vakashela udokotela wakho ngokushesha ukuze uqiniseke ukuthi uthola ukuhlonza okuqondile imbangela yesimo sakho. Ukuzivocavoca ukusiza ukuqinisa imisipha ezungeze isikhumba sakho kungadingeka ukukusiza ukuthi uphinde uvuselele amandla futhi ubuyele emsebenzini ohamba kahle nokuhamba.

> Umthombo:

> McKeon, P kanye ne-Fourchet, F. Ukukhulula umlenze: Ukuhlanganisa uhlelo lwezinyawo oluyisisekelo ekuvuseleleni ukulimala okuphansi kakhulu. Imitholampilo e-Sports Med. 2015, 34 (2): 347-361.