Buyisela umgudu we-Collarbone we-Brokenbone we-Motion and Strength
I- clavicle ephukile , noma i-collarbone ephukile, yinto ejwayelekile yokulimala kwezemidlalo eyenzeka ngokujwayelekile emthonjeni wokuwa kwesandla eseluliwe. Lezi fracture zingase zibe ingxenye noma ziphelele futhi zivame ukudinga ukulungiswa nokukhwabanisa ngenkathi ziphulukisa. Funda imihlahlandlela yokuvuselelwa kusuka kulokhu ukulimala nokuzivocavoca ukuze ululame kusuka ekuqhekekeni kwe-clavicle engaqondakali.
Ukuhlukana ngakunye kuhlukile. Kubalulekile ukuthi usebenze eduze nomhlengikazi nodokotela wakho ukuze uklume uhlelo lwe-clavicle lokuphulukisa ukukhubazeka oluqondile ngokulimala kwakho, izinga lokuzivocavoca, nendlela yokuphila. Ngokuvamile, zonke izinhlelo zokuzivocavoca zenzelwe ukusiza umgijimi ukuba aphinde athole uhambo olugcwele futhi amandla aphelele ukuvumela ukubuya ezemidlalo ngokuphepha nangokushesha.
Izinkombandlela Zemihlahlandlela ye-Clavicle Fracture Rehab
Landela le mithetho jikelele ngenkathi uphulukiswa ekuphukeni:
- Akukho ukuphakama kwezingalo: Ungaphakamisi ingalo eyalimala ngaphezu kwama-degrees angu-70 nganoma isiphi isonto ngemuva kokulimala ngemva kwamasonto amane.
- Akukho ukuphakamisa: Ungaphakamise ngaphezu kwamakhilogremu angu-5 ngengalo ephukile amaviki ayisithupha ngemuva kokulimala.
- Sebenzisa iqhwa: Hlaba ihlombe elilimale imizuzu engu-15 kathathu ngosuku uma kudingeka ukuze usize ukunciphisa ubuhlungu, ukuvuvukala nokuvuvukala.
- Sebenzisa umgodi wokugcina: Gcina ingalo yakho eyalimala emgodleni wesonto emva kwamasonto amathathu kuya kwamane emva kokulimala ukusiza ukusekela i-clavicle njengoba iphilisa.
- Buka ama-mechanics womzimba wakho: Ngesikhathi usebenzisa u-sling, kubalulekile ukulondoloza ukulungiswa kwamathambo nokuhlunga kwemisipha ukugwema izinkinga ezizayo. Zama ukugxila endaweni enhle yehlombe. Ungayigxili, uphinde uvumele, noma uvumele amahlombe akho azungeze ngenkathi esendleleni.
- Bheka udokotela wakho: Gcina ama-aphoyintimenti wakho bese uyibona umhlinzeki wakho wenyama ngesikhathi sokuvuselela.
Ukwelashwa Kwemvelo Ye-Clavicle Fracture
Ungase uhanjiswe ekwelapheni ngokomzimba amasonto amathathu kuya kwamane emva kokulimala kwakho. Umhlinzeki wakho wenyama uzothatha umlando wakho futhi enze ukuhlola ukubona izindlela ezithile ezingasiza ekuvuseleleni kwakho. Lezi zingabandakanya:
- Ubuhlungu : Ungaqhubeka nokuba nobuhlungu kwamanye amaviki amabili kuya kwamane. Udokotela wakho ongokwenyama angancoma ukusebenzisa ukushisa, ice, noma i- TENS .
- I-motion of motion (ROM) : Udokotela wakho ongokwenyama angenza amasu okuhlanganisa okuhlanganyelwe ukusiza ukubuyisela ukuhamba okuhlangene, futhi akufundise ukuthi ungakwenza kanjani lokhu ekhaya. Futhi, kusetshenziswe izivivinyo eziningana ukuze kusize ubuyekeze ububanzi bokuhamba.
- Amandla : Ukuqinisa ukuzivocavoca kuzosiza ukubuyisela amandla omzimba namasosha alahlekile ngesikhathi sokuqedwa.
- Ukuhamba kwezicubu ukuhamba : Uma uhlinzekwa ukuphuka kwakho, umhlinzeki wakho ongokwenyama angasebenzisa amasu okuhlanganisa ukubhuka kanye nokusikhipha umzimba futhi akufundise indlela yokuzicubungula ekhaya.
I-Clavicle Fracture Standard Exercise Programme
Lolu hlelo lenzelwe ukuthuthukisa ukuhamba komsebenzi kwehlombe lakho nengalo yakho. Sebenza nodokotela wakho kanye nomhlengikazi womzimba ukuze uhlele uhlelo lokuhlelwa kabusha lwesimiso olufanele isimo sakho.
Iviki 1
I-Standard Standard Yokuzivocavoca Nsuku Zonke
Uzokwenza i-isometric noma umzimba wokuzivocavoca nsuku zonke.
Ngesikhathi sokusebenza kwe-isometric, uhlobanisa imisipha yakho ngaphandle kokuhamba. Nazi izivivinyo ongazilindela:
- Ukuzivocavoca kwe-Pendulum : Kulesi sivivinyo, ugoba phambili esikhwameni bese uvumela ingalo yakho eyalimala ilele phansi. Yenza imibuthano encane ngesandla sakho bese uvumela ukujula ukuhambisa ingalo yakho ngokuzenzekelayo. Zama ukwenza imibuthano yewashi kanye ne-counterclockwise imibuthano.
- Gwema ukuvivinya amandla: Cindezela ibhola elincane (ibhola le-racquetball isebenza kahle) ngobumnene kodwa futhi ucindezele izikhathi eziningana ngosuku.
- I-isometric triceps umzimba: I-triceps i-brachii iyisisipha ngemuva kwengalo engenhla ngokuyinhloko okumele ikhulise i-elbow. Phumbuza ingalo yakho emele etafuleni noma nge-countertop nge-elbow yakho ngama-degree angu-90. Yenza isikhonkwane bese ucindezela kwi-tabletop nge-forearm yakho yonke, kusukela ekugqeni kuya eluhleni. Ingalo yakho ngeke ihambe, kodwa imisipha yakho ye-triceps izokwenziwa.
- Izenzo zokupheka kwe-Rotator: Imisipha eyenza i-rotator cuff ivame ukulimala noma iboshwe ngesikhathi sokulimala kwehlombe. Izindlela zokujikeleza zangaphakathi nezingaphandle zangaphakathi zijwayele ukuhlelwa kabusha ukuze kuvuselelwe amandla emgqonyeni we-rotator.
- Izenzo ze-Isometric ze-shoulder: Ungase futhi ufundiswe ukwenza imidwebo ye-isometric ye-shoulder ehlanganisa ukuchithwa, ukukhishwa, ukukhuliswa, nokuhamba , ngempama yakho eceleni kwakho.
Phakathi naleli sonto, umhlinzeki wakho womzimba angase asebenze nanoma yikuphi ukulimala okuyisithambile okumele ube nakho, okufaka izinyembezi zomzimba, ukudonsa noma izinkinga.
Uma uzizwa uthanda, ungaqhubeka nokugcina impilo yakho yonke ngokusebenzisa ukuqeqeshwa okuphambene nokuzivocavoca komzimba, njengokuhamba, ukugibela izitebhisi, nokuhamba ngebhayisikili ngesikhathi sokuvuselela.
Amaviki 2 kuya ku-4
Umhlinzeki wakho wezokwelapha uzoqhubeka nokuphatha ukulimala kwakho kwezicubu ezithambile bese ubona ukungalingani kwesakhiwo okubangelwa ukuphuka kwe-clavicle. Nazi ezinye izinhlobo zokuzivocavoca ngaphezu kwenqubo ejwayelekile yansuku zonke:
- Qala ukukhwabanisa okudongeni noma ukuvuthwa kalula kwe-pulley kabili ngosuku ukwakha uhla lwezinhlanzi zokuhamba. Ukwenza udonga lwendonga, vele uhambe iminwe yakho phezulu odongeni njengoba uphakeme ngaphandle kokungazinaki kakhulu ehlombe. Usuku ngalunye, yenza kancane kancane.
- Qala ukwakha uhla lwezintaba ngokuhamba ngama-pivots alula bese uguqa futhi uqondisa i-elbow nesandla.
Amaviki 4 kuya ku-8
Uma uphulukisa kahle, uzoqala ukwandisa umzimba wakho wokuzivocavoca umzimba futhi uqale ukuqinisa umzimba. Lezi zingabandakanya:
- I-rotator cuff range of motion exercises iyaqhubeka, kodwa manje ungangezelela ukumelana nokukhanya ngamabhande noma izinsimbi. Vumela ubuhlungu bube ngumhlahlandlela wakho mayelana nokuzivocavoca okuningi okumelwe ukwenze. Nokho, kufanele ugweme ukuphakama kwehlombe, ukujikeleza noma ukunyakaza ngokweqile.
- Ungase uqale ukuzivocavoca okulula kokuhamba kwezinto zokuhamba lapho umuthi wakho wezokwelapha echaza.
Amaviki 8 kuya ku-12
Phakathi nalesi sigaba sokubuyiselwa kabusha, uzosebenza ekuhambeni okugcwele kokuhamba kuzo zonke izinkomba. Uhlelo lwakho lokuqinisa umsebenzi luzoqhubeka luqhubeka, kodwa kufanele ugweme ukuphakamisa okunzima. Gxila ekuvuseleleni ukukhuthazwa kwemisipha, ngezinsimbi zokukhanya nokuphindaphinda okuphezulu.
Amaviki 12 kuya ku-16
Uma isazi sakho somzimba sibonisa ukuthi usulungile, uzoqala uhlelo olwengeziwe oluqinisa ukuqinisa. Misa umsebenzi uma uzizwa ubuhlungu, ukungazinzi noma "ukubamba" ngokunyakaza okuhlangene. Ungafaka lezi zivivinyo:
- Ukwandisa ukuqina kwamandla okuqeqesha amandla.
- Qala imikhakha yezemidlalo kanye nokuzivocavoca.
Buyela ekuqeqesheni okukhethekile kwezemidlalo nokuncintisana kuphela lapho ususwe umsebenzi futhi ukuhlola kwakho okusebenzayo kubonisa ukuthi ohlangothini lwakho olulimalayo luqinile futhi luguquguquka njengalolu cuku olungalondoloziwe.
Izwi elivela
Ukulungiswa kabusha kokuphuka kuthatha isikhathi nokuzinikela ohlelweni lwakho lokwelapha. Ukugcina ukuqina komzimba ngesikhathi ululame, ukhethe ukuhamba, ukugibela izitebhisi, noma ukuhamba ngebhayisikili. Ungase ube nokukhathazeka ukubuyela ekudlalweni kwezemidlalo, kodwa kungcono ukulinda uze ususwe ithimba lakho lezokwelapha.
> Imithombo:
> I-Clavicle Fracture (i-Broken Collarbone). I-American Academy Yabahlinzeki Bama-Orthopedic. http://orthoinfo.aaos.org/topic.cfm?topic=a00072.
> Uhlelo lwe-Rotator Cuff and Conditioning Conditioning. I-American Academy Yabahlinzeki Bama-Orthopedic. http://orthoinfo.org/PDFs/Rehab_Shoulder_5.pdf.
> Safran MR, Zachazewski JE, Stone DA. Imiyalo yeziguli zemithi yezemidlalo . Philadelphia, PA: Elsevier / Saunders; 2012.