Amathiphu amaP Pro for Therapists
Ukwelashwa ngokomzimba kungaba umsebenzi ocebile kakhulu. Ngokuqinisekile, awubamba imigodi odakeni, kodwa ungase uphakamise iziguli, ulandele umthwalo wokuphulukisa iziguli, ugcine inqubekela phambili yokusebenza , futhi ugcwale imithethonqubo yomshuwalense ukuqinisekisa ukukhokha.
Ngakho-ke, ingabe kukhona izinto ongazenza njalo ukuze wenze usuku lwakho emtholampilo nokuxhumana kwakho ngesineke kuhambe kahle?
Ingabe kukhona ama-hacks akhethekile okusetshenziselwa ukuwasiza ukuwafinyelela usuku? Wena ukugembula kukhona.
Nasi uhlu lwezinguquko eziyisithupha zokwelapha ezingokwenyama ezingakusiza ukuba ube ngumbhali osebenza kahle ngesikhathi usebenza neziguli zakho.
1. Thatha i-Break-30 yesibili phakathi kokulinganisa kwakho
Uma uqala ukuhlangana nesiguli futhi uthatha umlando, ingqondo yakho ingase ihlasele ukuze iqondise indaba futhi inqume ngendlela engcono yokuhlola isiguli sakho. Ukuphumula okwesikhashana kwe-30 ngemuva kokuthatha umlando kungase kube yilokho okudingayo ukusula ikhanda lakho ukuhlola okuphelele. Gcina izinto ezinjenge- dynamometer noma i- goniometer ku-iKhabhinethi noma i-drawer kude nesiguli. Ngemuva kokuthola umlando wesiguli sakho futhi ulungele ukuqala ukuhlola nokulinganisa, zithethelela ukuthola imishini yokulinganisa. Lokho kungakunika ukuphumula okusheshayo ukuze ubambe umoya wakho, usule ikhanda lakho, futhi wenze ukuhlolwa okuhle kakhulu nokuhlolwa.
Qala konke ukuhlola ngokucela isifo sakho ukuthi yini owenzayo ngokuphila
Uma uqala ukuhlangabezana nesiguli ukuze wenze ukuhlolwa, qalisa ukubuza kwakho ngokubuza ukuthi yini ayenzayo ukuze aphile. Kungani? Uma ubuza othile ukuthi benzani umsebenzi, ubuza ngempela ukuthi babekaphi umzimba wabo usuku lonke.
Umuntu onenkinga yangemuva ohlala usuku lonke edeskini angadinga ukuzivocavoca kokuphothulwa. Umshini ofika phezulu emsebenzini angabangela ubuhlungu behlombe . Lo mbuzo ungakunikeza nokuqonda ukuthi isimo sabo sithinta kanjani ikhono labo lokwenza umsebenzi wabo. (Isiphakamiso se-Super pro: ngisho noma isiguli sakho sisekhulile noma sesekhulile, cela ukuthi umsebenzi wabo ungubani. Ungalokothi ucabange ukuthi umuntu uthathe umhlalaphansi ngokusekelwe eminyakeni yobudala!)
3. Ukubamba I-Limb Non-Injured Ngesikhathi Ukwelashwa? Azikho izinkinga
Uh oh. Isiguli sakho sinamahlombe afriziwe ngakwesokunene sabo, futhi uqala ukwenza uhla lwezinyawo ehlombe lesokunxele. Isiguli sitshela ngokuthula ukuthi uphatha ihlombe elingalungile! Wenzani? Momomane nje bese uthi, "Hhawu." futhi uhambe ohlangothini olufanele. Akuyona ukuphela kwezwe; sonke senza amaphutha. Ngaphezu kwalokho ungasebenzisa leyo faux pas ukuze ubone ukuthi isilonda esingalona esingalimazi sithinta kanjani uma siqhathaniswa nohlangothi lwabo olumele futhi sihlola ubunzima besimo sabo.
4. Hlanganisa
Qaphela ukuthi ungangeni ohlelweni olubikezelayo lokumisela umzimba iziguli zakho zonke izinethi ezifanayo kanye nokuphindaphinda. Hlanganisa kancane, bese unika inombolo efanele ye-reps ngokusekelwe ezidleni iziguli. Ingabe usebenza nomdlali okhuthazelayo?
Mhlawumbe ubeka okuphindaphindiwe okuphindaphindiwe kokuzivocavoca. Ukuzama ukwakha amandla? Yigcine ku-reps kuya kweyishumi. Thatha usuku uvakashele omunye umtholampilo we-PT ukuze ufunde umzimba ohlukile. Vele ungazami ukungena ekusebenziseni ukuqeqeshwa okufanayo ngokuqina okufanayo kuzo zonke iziguli zakho. Ukwelashwa ngokomzimba kuyisevisi ekhethekile, futhi iziguli zakho kufanele zithole ukunakekelwa okukhethekile kuwe.
5. Ncike emakhono akho omtholampilo nokwahlulela
Lezi zinsuku, kubonakala sengathi zonke iziguli zibonisa umtholampilo wezokwelapha ngokomzimba ngemibiko ye-X-ray ne-MRI. Ingabe i-MRI iyadingeka ngempela ngaphambi kokuqala i-PT ? Esikhathini esiningi, impendulo ayikho.
Ukudumisa emifanekisweni ye-MRI nemibiko ngemuva kokuhlola kwakho. Lokhu kungasiza ukugcina amakhono akho omtholampilo ebukhali futhi angakuvimbela ukuba wenze uhlolo oluhlelwe yizithombe ze-MRI. Akuzona zonke iziguli ezine- disni herniated zidinga ukuzivocavoca kwe-McKenzie . Iziguli ezine-rotator cuff zikhala zonke zihamba ngokuhlukile, futhi ukuhlolwa kwakho kufanele kubonise lokho. Thembela kumakhono akho omtholampilo kuqala futhi wenze ukuhlolwa kobuchwepheshe ngokusekelwe ekutholeni kokuhlola kwakho.
6. I-theband akuyona nje ukuqinisa.
I-theraband , noma ezinye izigaba zokuphikisa, zingasetshenziselwa imisebenzi ngaphandle kokuqinisa umzimba. Uma isiguli sakho sinezinyawo , ungagcina ukuphela kwebhande eduze kwethole elingenhla kanye nokuphela okuphambene nomzwane wesiguli. Ukungezwani kwebhande kungasiza ukudonsa ama-ankle abo uma behamba ukuvimbela ukubamba izinyawo zabo phansi. Uma isiguli sakho simile phansi esiceleni noma esicubileyo, sebenzisa ibhande elincane lokumelana ukuze usize ukuthuthukisa ukuxhumana phakathi kwezinyawo zesiguli sakho kanye nesezansi (kufana noDycem).
7. Sebenzisa ithawula njengeSandla seTheraband
Ingabe unesiguli esinesifo se-rheumatoid noma i-osteoarthritis futhi unenkinga yokufaka ibhande lokumelana? Noma ingabe iziguli zikhalaza ngokuthi i-band yokumelana iyayikhipha kanjani esandleni sayo ngenkathi igxila? Uma kunjalo, kukhona ukulungiswa okulula: sebenzisa ithawula elincane njengesibambo. Vele ubophe i-loop ekugcineni kwebhokisi lokumelana, bese usondeza ithawula elihlanganisiwe ngesandla ngaphakathi kwe-loop. Manje isiguli sakho singabamba ithawula njengesibambiso ngenkathi yenza umthamo wokuphelela phezulu.
8. Ungasebenzisi imigomo ye-Fancy Anatomical neJargon yezokwelapha
Ngakho-ke, isiguli sakho sine-posterior lumbar derangement futhi sidinga ukujikeleza kwebanga lesi-3 kanye nokugqugquzela ukujikeleza ukuze kuncishiswe i-derangement futhi kubuye kube nokuhamba okuvamile kwe-intervertebral. Lokho kuzwakala kumnandi, kodwa isiguli sakho akudingeki ukwazi wonke lawo mazwi afushane. Uma ukhuluma nodokotela, abahlengikazi noma ezinye izidakamizwa zenyama, kuhle ukusebenzisa isigama sezokwelapha. Kodwa uma ukhuluma neziguli nemindeni yabo, sebenzisa amagama aqondakala kalula.
9. Cela njalo iziguli zakho uma unemibuzo
Kulula kakhulu ukubanjwa ekuzameni ukuhlala esimisweni futhi uzame ukuhamba ngokushesha kusuka kwesinye isiguli kuya kwesilandelayo. Ngaphambi kokushiya noma yisiphi isiguli, thola umkhuba wokubuza ukuthi unemibuzo mayelana nokunakekelwa kokwelapha ngokomzimba. Ukuthatha imizuzwana engamashumi amathathu ukubuza iziguli zakho ukuthi yonke into ecacile futhi eqondakalayo ingakusiza ukuba uhlakulele ubuhlobo obuhle bokusebenza neziguli zakho.
10. Ukukhulumisana Ngokuphumelelayo Nemithombo Yodokotela Nezokudlulisa
Enye yezinto ezibaluleke kakhulu ongayenza ukuxhumana nabaqeqeshi abathumela iziguli kuwe. Qinisekisa ukuthi ubhala amanothi acacile futhi acacile, futhi uqinisekise ukuthi udokotela (noma noma ubani ofunda amanothi akho) uyaqonda kahle ukuthi uhlelo lwakho lokunakekelwa kokwelashwa lungakanani.
Ukwelapha ngokomzimba kungaba nzima, kodwa kungabuye kube mnandi kakhulu. Ngokufunda ezinye zezindlela zobuchwepheshe zezohwebo, ungaqiniseka ukuthi ukwandisa isikhathi sakho neziguli zakho ukuthola imiphumela enhle yokuvuselela.