Ukusebenzisa imiSebenzi ye-Eccentric yokuphatha i-Achilles Tendon Problems
Uhlelo lwe-Alfredson Protocol luhlelo olukhethekile lokuzivocavoca kubantu abane-tendonitis ye-Achilles noma i-tendonopathy. Isebenzisa umqondo wokulayishwa ngokwemvelo kwethenda yakho ye-Achilles ukuthuthukisa ikhono le-tendon ukulwa namandla nokucindezeleka.
Uma une-Achilles 'tendonitis, uyaqonda ukuthi lesi simo singanciphisa kanjani ikhono lakho lokuhamba nokugijima.
Kungakuvimbela ukuba ungahlanganyeli emisebenzini yakho evamile yokuzilibazisa nokudlala, futhi kungaphazamisa isimiso somsebenzi wakho ojwayelekile.
Kunezinhlobo eziningi zokwelapha zokwelapha ezikhona ezitholakala ukuphatha i- Achilles 'tendonitis . Umhlinzeki wezinto ezingokwenyama angasiza ngokulawula inqubo yokuqala yokuvuvukala, bese ngokuncoma ukuvivinya okuncane nokuqhubekayo kokulayisha kwe-Achille 'tendon yakho njengoba kuphulukiswa.
Eminyakeni yamuva nje, kube khona ubufakazi obushicilelwe obonisa ukuthi i-Achilles 'tendonitis ayiyona inqubo yokuvuvukala yangempela. Ezinye izifundo ze-histological zibonisa ukuthi amangqamuzana avamile okuvuvukala atholakala nge-tendonitis awakho. Ngakho-ke, i-Achilles 'tendonitis ivame ukubhekwa ngokuthi yi-Achilles' tendinopathy, ikakhulukazi uma sekuphele isikhathi esingaphezu kwamasonto ambalwa futhi ibe yisimo esingapheli.
Ukulayishwa okuncane nokuqhubekayo okuqhubekayo kwe-Achilles 'tendon kuyadingeka ukuphatha ngokuphumelelayo i-Achilles tendinopathy.
Ucwaningo oluthile lubonisa ukuthi ukulayisha okunamandla kwethenda kunomthelela kwezinye izinhlobo zokuzivocavoca. I-protocol ye-Alfredson yindlela esetshenziselwa ukulayisha kancane kancane i-Achilles 'tendon eyalimala ukuphatha i-tendinopathy.
Kuyini Ukuzivocavoca Kwama-Eccentric?
Ukulayishwa kwe-tendon ye-tendon kwenzeka lapho imisipha yakho ne-tendon yakho ingena ngemvume njengoba unwebisa umsizi.
Lokhu kuphikisana ngokuqondile namaqhinga okugcizelela, noma imisipha nezintambo ezinciphisa njengoba uzibophezela.
Isibonelo esilula sokweqhwa kwe-eccentric ukubamba okuthile esandleni sakho ne-elbow yakho egobile. Vumela kancane kancane umlenze wakho ukuba uqonde ngenkathi ubambe isisindo. Ungabona ngeso lengqondo imisipha yakho ye-bicep ikhala njengoba ubambe isisindo ngenkathi uqondisa kancane umlenze wakho. Lokhu ukukhwabanisa okwenziwe nge-eccentric noma ukulayisha okuyisisekelo kwe-bicep muscle yakho.
Ngakho-ke yini ekhethekile kakhulu ngezinkinga ze-tendon nokuzivocavoca? Kubonakala sengathi ukuzivocavoca ngokweqile kubonakala kuwusizo kuma-tendon ezimele. Kungani? Abacwaningi abakwazi ukuthi kungani lolu hlobo lokuzivocavoca lukhethekile. Noma kunjalo, uma une-tendon ukulimala, njenge-Achilees tendonitis, udokotela wakho wezokwelapha angase abe nawe ukwenza umzimba wokuzimela ukuze usize ukuphatha isimo sakho.
Ama-'lles 'we-Achilles' we-Tendonitis Basics
I-Achilles 'tendonitis iyingozi yokusebenza ejwayelekile. Izimpawu ze-Achilles 'tendonitis noma i-tendinopathy yilezi:
- Ubuhlungu ngemuva komlenze wakho ophansi, ngenhla ngaphezulu kwesithende sakho.
- Ubuhlungu obugijimayo, ukuxuma, noma ukukhomba izinzwani zakho ngokumelene nokumelana.
- Iphunga elincane e-Achilles 'tendon yakho ngaphezu kwesithende sakho.
Uma usola ukuthi une-Achilles 'tendinopathy, kuwumqondo omuhle ukuhlola nodokotela wakho ukuqinisekisa ukuthi uhlaziyo olufanele.
I-Alfredson Protocol Exercises
I-Alfredson protocol ye-Achilles 'tendinopathy empeleni yizivivinyo ezimbili ezihlukene. Ukuze wenze ukuvivinya umzimba, kufanele ube nesinyathelo esincane noma i-curb lapho ungama khona. Qinisekisa ukuthi ungangena nodokotela wakho noma uchwepheshe wezempilo ukuze kuqinisekiswe ukuthi kuphephile ukuba usebenzise futhi uqhuba kahle umzimba. Nansi indlela owenza ngayo i-protocol ye-Alfredson:
- Hamba ngesinyathelo ngezinyawo ezinyaweni zakho ezinqenqemeni. Izithende zakho kufanele zilinde phezu komkhawulo wesinyathelo.
- Bambelela kokuthile okuzinzile kokulinganisela.
- Gcina ngamabili amadolo ngokuqondile.
- Uma usebenzisa izinyawo zombili, phakamisa izithende zakho bese uvuka ezinyaweni ezinyaweni zakho.
- Gcina unyawo lwakho nge-Achille 'tendon' ebuhlungu esitebhisini, futhi uphakamise unyawo lwakho olungenalimazi isinyathelo.
- Kanciphisa kancane phansi usebenzisa isikhumba sakho esilimele. Isithende sakho kufanele sihambele phansi, futhi ibhola lonyawo lwakho kufanele lihlale lixhumana nocansi lwesinyathelo.
- Buyisela unyawo lwakho olungalona olimaze esiteji bese uphinda umsebenzi.
I-protocol ye-Alfredson idinga ukuqhuba lo msebenzi ukuze uthole izigaba ezingu-3 zokuphindaphinda ezingu-15. Uma wenza lo mkhuba ngamadolo akho ngokuqondile, imisipha ethile eyenza i-Achilles 'tendon ebizwa ngokuthi i-gastrocnemius ilayishwa futhi inselele.
Uma wenza ama-3 ama-15 okuphindaphindiwe ngamadolo akho ngokuqondile esitebhisini, phinda i-protocol ye-Alfredson ngamadolo akho kancane kancane. Lokhu kugxila emzimbeni othiwa yi-soleus ojoyina i-gastrocnemius ukwakha i-Achilles 'tendon yakho. Futhi, yenza amasethi angu-3 wokuphindaphinda okungu-15.
Izivivinyo ezimbili ze-Alfredson protocol kufanele zenziwe kabili nsuku zonke. Lokho kusho ukuthi kufanele wenze amaqoqo angu-3 okuphindaphindiwe kwe-15 edolo eliqondile kanye nesigxobo sokuguqa sokugcoba ekuseni futhi kusihlwa. Ngokuphelele, kufanele wenze ukuphindaphinda okungu-180 komsebenzi nsuku zonke.
Yini Engingayilindela Ukuzizwa Ngemva Kokuzivocavoca?
Ngemuva kokusebenzisa izivivinyo ezimbili ze-Alfredson protocol, ungase uzwe ukukhathazeka noma ubuhlungu ngemuva kwe-ankle yakho nge-tendon yakho ye-Achilles nokukhathazeka emisipha yakho yamathole. Lokhu ukukhathazeka kuzohlala usuku, futhi ukukhathazeka kuyoba kubi kakhulu uma uqhubeka nokuzivocavoca phakathi neviki lamasonto. I-protocol ye-Alfredson ibonisa ukuthi uqhubeka nokuzivocavoca ngaphandle uma ubuhlungu bukhubaza. Uma lokhu kwenzeka, thintana nodokotela wakho.
Nakuba kukhona ucwaningo oluphetha ukusebenza kwe-protocol ye-Alfredson, abanye abantu bathola ukuqedelwa kwezikhathi ezingu-180 zokuzivocavoca nsuku zonke ukuze kube nzima ukufeza. Ucwaningo olwenziwe ngoFebruwari 2014 lwe- Journal of Orthopedic and Sports Physical Therapy lubonise ukuthi inguqulo eguquliwe ye-Alfredson protocol ene-"yenza ngendlela enokubekezelela" ifinyelele imiphumela efanayo emihle njenge-protocol eyi-180 ephindaphindiwe.
Ngabe Kufanele Ngiqhubeke Ngakanani Isiqubulo Se-Alfredson?
I-protocol ye-Alfredson kufanele iqhutshwe ngamasonto angu-12 ukuze ibone imiphumela emihle. Phakathi naleso sikhathi, ungase uthande ukubonisana nodokotela ongokwenyama onganikeza iseluleko ngesikhathi sokubuyela emisebenzini evamile, njengokusebenza. Umhlinzeki wakho wezinto ezingokwenyama angabonisa umzimba wokulinganisela ngebhodi le-BAPS kanye nokuzivocavoca kwe-plyometric ukuqinisekisa ukuthi uzokwazi ukugijima nokugxuma ngaphandle kokulimala kabusha ku-Achilles 'tendon yakho.
I-protocol ye-Alfredson iyindlela yokuhlinzeka ukulayisha okuyisisekelo kwi-Achilles 'tendon yakho ukuphatha isimo esibuhlungu se-Achilles' tendinopathy. Kuyindlela elula ukuqinisekisa ukuthi ungakwazi ukuphatha ngokushesha isimo sakho futhi uphinde ubuyele ezingeni lakho langaphambilini lomsebenzi.
Imithombo: Stevens, M. no Tan, C. (2014) Ukuphumelela kwe-alfredson protocol kuqhathaniswa ne-protocol ephindaphindiwe-ye-volume protocol ye-acular tendinopathy: isilingo esilawulwa ngokungahleliwe. UJOSPT 44 (2) 59-67.
http://www.runnersworld.com/stretching/eccentric-calf-strengthening-achilles-tendinopathy-five-years-later