I-Ankle Exercises kanye nokuTherapy Physical for Okulimazayo

Ukuhlanganiswa kwe- ankle ingenye yezakhiwo ezinkulu ezithwala isisindo emzimbeni. Ngenxa yalokhu msebenzi futhi ingxenye ngenxa yesakhiwo saso, i-ankle ivame ukulimala lapho igxuma futhi ifika ngokungalungile. Unyaka ngamunye, kulinganiselwa ukuthi abantu abayizigidi ezingu-2 baboniswa udokotela wezinyosi , izinhlanzi , kanye nama- fractures .

Ukulimala esikhwameni kungandisa ingozi yokulimala ngokuphindaphindiwe kumaphesenti angama-40 kuya kwangu-70. Ngenxa yalesi sizathu, kubalulekile ukuqinisa nokwelula isikhumba sakho ngemuva kokulimala ukusiza ukunciphisa ingozi yakho. Umhlinzeki wakho wenyama angakusiza ukhethe ama-exercises angcono kakhulu we-ankle wesimo sakho.

Ukuvuselela isikhumba sakho kufanele kwenziwe kancane futhi ngokucophelela. Qala ngokuzivocavoca okungeyona isisindo, bese uhamba ekuzivocavoca umzimba, bese ubeka isisindo sokusebenza njengoba isikhumba sakho sithola.

Buyekeza ama-exercises we-ankle ngezansi ukuze uvuselele isikhumba sakho ukuze ululame. Qinisekisa ukuthi ungenela nodokotela wakho noma uchwepheshe wezempilo ngaphambi kokuqala noma yikuphi ukuvivinya umzimba wakho. Ngokujwayelekile, izinhlelo zokuvuselela ama-ankle ziqala ngokungahambisani nesisindo ezithatha ukuhamba kwe-ankle bese ziqhubeka. Ukwandisa ukubuyela emuva njengoba uqina.

Ukulimala kwe-Ankle kungaba nzima ukubuyela emuva, ngakho ukusebenza nomuntu osebenza ngokomzimba kungaba yindlela engcono kakhulu yokukusiza ukuba uphinde uhambe futhi ubuyele emsebenzini ovamile ngokushesha futhi ngokuphepha.

Ukungezona Isisindo Kuveza Ukushaywa Kwesisindo

1. Ukuhambisa isondo lakho kuphela, phawula unyawo lwakho emuva ekhaleni lakho (ngenkathi ugcina amadolo ngokuqondile). Qhubeka uze uzizwe ungakhululekile noma ungakwazi ukuwubuyisela emuva.
2. Bamba lesi sikhundla ngamasekhondi angu-15.
3. Buyela esimweni sokungathathi hlangothi.

I-Plantar Flexion engahambisani nesisindo

1. Ukuhambisa isonto lakho kuphela, phawula unyawo lwakho phambili (ngenkathi ugcina amadolo ngokuqondile). Qhubeka uze uzizwe ungakhululekile noma awukwazi ukuwuhambisa noma yini.
2. Bamba lesi sikhundla ngamasekhondi angu-15.
3. Buyela esimweni sokungathathi hlangothi.

Ukungafaki Isisindo Ukuveza Ukuguquka

1. Ukuhamba nje kwekhanda lakho bese ugcina izinzwane zakho zikhonjisiwe, vula unyawo lwakho ngaphakathi, ngakho-ke kuphela okubhekene nomunye umlenze wakho. Qhubeka kuze kube yilapho ukukhathazeka kuzwakala noma awukwazi ukuphendula unyawo lwakho ngaphakathi.

2. Bamba lesi sikhundla ngamasekhondi angu-15.
3. Buyela esimweni sokungathathi hlangothi.

Okungeyona Isisindo Ukuveza Isikhathi Sonke

1. Ukuhamba nje kwekhanda lakho futhi ugcine izinzwane zakho zikhomba, vula unyawo lwakho ngaphandle, kude nomunye umlenze wakho. Qhubeka kuze kube yilapho ukukhathazeka kuzwakala noma awukwazi ukuvula unyawo lwakho ngaphandle.
2. Bamba lesi sikhundla ngamasekhondi angu-15.
3. Buyela esimweni sokungathathi hlangothi.

I-Alphabet

1. Hlala esihlalweni unyawo lwakho ludangele emoyeni noma embhedeni unyawo lwakho lubekwe eceleni.
2. Dweba i-alfabhethi incwadi eyodwa ngesikhathi ngokuhambisa isikhumba esilimele bese usebenzisa inzwane enkulu njenge "ipensela" yakho.

I-Eversion Isometrics

Ukuzivocavoca ukuqinisa kuvame ukuqala ngezingqinamba ze- isometric- akukho ukuqhuma kwenzeka eduze kwezinyosi zakho ngesikhathi sokukhishwa kwemisipha. Kungenziwa ngemuva kokulimala noma ukuhlinzwa ukuqala ngokuthobeka-futhi ngokuphepha-engeza amandla emisipha esekela isonto lakho.

1. Ngesikhathi uhlezi, faka uhlangothi lwalinyawo olulimazayo emlenzeni wetafula noma umnyango ovaliwe.
2. Push ngaphandle ngenyawo yakho entweni inyawo lakho eliphikisanayo (ukujoyina kwakho kwe-ankle akufanele ukuhambisa) okwenza ukukhishwa kwemisipha yakho.
3. Bamba lokhu kukhishwa kwemisipha imizuzwana engu-15.
4. Hlaziya imizuzwana engu-10.

Inversion Isometrics

1. Ngesikhathi uhlezi, faka ngaphakathi kwenzalo elimele ngokumelene nomlenze wetafula noma umnyango ovaliwe.
2. Push inyawo ngonyawo lwakho entweni inyawo lakho eliphikisanayo (ukujoyina kwakho kwe-ankle akufanele kuhambisane) kubangele ukukhishwa kwemisipha yakho.
3. Bamba lokhu kukhishwa kwemisipha imizuzwana engu-15.
4. Hlaziya imizuzwana engu-10.

Ukuphikisa ukuqinisa i-Dorsiflexion

Ukuphikisa ukuvivinya umzimba kufanele kwenziwe nge- Theraband ukunikeza ukumelana nokunyakaza kwakho. Ungalokothi ubophe i-Theraband (noma enye into) ezungeze unyawo lwakho, isikhumba, noma umlenze ngendlela engavimbela ukugeleza kwegazi.

Lezi zivivinyo zizosebenza futhi ukuqinisa imisipha ezungeze isikhumba sakho. Lokhu kuzohlinzeka ukwesekwa okungeziwe kokujoyina. Yenza umsebenzi ngamunye ngezikhathi ezingu-10 kuya kwezi-15 ngokulandelana.

1. Ukuhambisa isondo lakho kuphela, phawula unyawo lwakho emuva ekhaleni lakho (ngenkathi ugcina amadolo ngokuqondile). Qhubeka uze uzizwe ungakhululekile noma ungakwazi ukuwubuyisela emuva.
2. Bamba lesi sikhundla ngamasekhondi amabili bese ukhululeka kancane.
3. Buyela endaweni yokungathathi hlangothi, bese uphinda lo msebenzi.

Uphikise ukuqinisa i-Plantar Flexion

1. Ukuhambisa isonto lakho kuphela, phawula unyawo lwakho phambili (ngenkathi ugcina amadolo ngokuqondile). Ungase uzizwe uvalwe emisipha yakho yezinyane ngemuva komlenze wakho ophansi. Qhubeka uze uzizwe ungakhululekile noma awukwazi ukuwuhambisa noma yini.
2. Bamba lesi sikhundla imizuzwana emibili.
3. Buyela esimweni sokungathathi hlangothi.

Uphikisiwe Ukuqinisa Ukuguqulwa

1. Ukuhamba nje kwekhanda lakho bese ugcina izinzwane zakho zikhonjisiwe, vula unyawo lwakho ngaphakathi, ngakho-ke kuphela okubhekene nomunye umlenze wakho. Qhubeka kuze kube yilapho ukukhathazeka kuzwakala noma awukwazi ukuphendula unyawo lwakho ngaphakathi.
2. Bamba lesi sikhundla imizuzwana emibili.
3. Buyela esimweni sokungathathi hlangothi.

Wabe eseqinisa ukuqinisa isiphetho

1. Ukuhamba nje kwekhanda lakho futhi ugcine izinzwane zakho zikhomba, vula unyawo lwakho ngaphandle, kude nomunye umlenze wakho. Qhubeka kuze kube yilapho ukukhathazeka kuzwakala noma awukwazi ukuvula unyawo lwakho ngaphandle.
2. Bamba lesi sikhundla imizuzwana emibili.
3. Buyela esimweni sokungathathi hlangothi.

Ukuphakanyiswa Kwezinyosi Ezibekwe Ngesisindo Kuphakanyisiwe

Lezi zivivinyo ezithatha isisindo esincane zizosiza ukubeka isisindo esingaphezu kwesikhumba esilimele kanye nokuqinisa imisipha emayelana nayo. Ngamunye kufanele kwenziwe izikhathi ezingu-10 ngokulandelana.

1. Hlala esihlalweni enyaweni elenzakele phansi.
2. Phakamisa isithende sakho ngangokunokwenzeka ngenkathi ugcina izinzwane zakho phansi.
3. Buyisela isithende phansi.

Ukulinganisa Okulinganiselwe Ukuphakama Isisindo Isisindo Shift

1. Yima ngokuqondile ngenkathi ubambelela entweni ezinzile.
2. Shift ezinye zesisindo sakho enyaweni elimele.
3. Bamba isikhundla samasekhondi angu-15.
4. Hlala uphinde ubeke isisindo sakho emanzini akho angenalutho.

Isimo esigcwele esisodwa sokugqoka isisindo esisodwa

Lezi zivivinyo zizosiza ukubeka isisindo esiningi kunyawo elimele. Kufanele uqiniseke ukuthi isikhumba sakho singakwazi ukubekezelela ukucindezela okubeka kuso. Ukuhlola nge-PT yakho kungadingeka ukuthi uqiniseke ukuthi wenza izivivinyo ezifanele zesikhumba sakho. Yenza ngayinye izikhathi ezingu-10 ngokulandelana.

1. Hamba ngezinyawo ezilimazayo ngenkathi uphakamisela unyawo olungenalutho.
2. Bamba isikhundla samasekhondi angu-15.
3. Hlala uphinde ubeke isisindo sakho emanzini akho angenalutho.

Isilwane Esigcwele Sokuphakamisa Isisindo Siphakamisa

1. Hamba ngezinyawo ezilimazayo ngenkathi uphakamisela unyawo olungenalutho.
2. Sukuma up, ubheke kuphela ibhola lezinyawo ezimele futhi uphakamise isithende sakho emhlabathini.
3. Bamba isikhundla samasekhondi angu-15.
4. Hlala uphinde ubeke isisindo sakho emanzini akho angenalutho.

Ukunyuka Okubambisene Nokuphakamisa Isisindo

Ukwandisa ijubane lo msebenzi njengoba ukuphulukiswa kwakho kuqhubeka.

1. Beka ithawula elihlanganisiwe noma into emfushane emhlabathini ohlangothini lomunyawo wakho olimele.
2. Hamba phezu kwethawula ngenyawo elimele futhi uhlale kulowo unyawo.
3. Bese uletha unyawo olungenalutho phezu kwalento bese ume ngezinyawo zombili.
4. Phindela emuva ithawula ngenyawo elingenalutho futhi uhlale kulowo unyawo.
5. Bese uletha inyawo elilimazile emuva ithawula bese ume ngezinyawo zombili.

I-Jump Lateral-Wearing Weight Full

Lo msebenzi uqala ukufaka i-plyometrics ohlelweni lwakho lokubuyisela kabusha, okungakusiza ukuthi ubuyele ekusebenzeni nasezemidlalo. (Yandisa ijubane lo msebenzi njengoba ukuphulukiswa kwakho kuqhubeka.)

1. Beka ithawula elihlanganisiwe noma into emfushane emhlabathini ohlangothini lomunyawo wakho olimele.
2. Hlola phezu ithawula kanye nomhlaba onyaweni elimele.
3. Bese ubuyela emuva ithawula kanye nomhlaba ngonyawo olungenalutho.

Ukulinganisela: Isiteleka esisodwa semigqa kuThawula

Ukulimala emaqenjini kungabangela ukwehlisa ikhono lokulinganisela. Ngasekupheleni kokuvuselelwa ukwenza imisebenzi yokulinganisela kuyindlela ebalulekile yokuvimbela ukulimala kwesikhathi esizayo. Yenza lo msebenzi izikhathi ezingu-10 ngokulandelana.

1. Tshintsha ithawula engxenyeni encane nendawo endaweni.
2. Hamba ngezinyawo ezilimazekile ethawula.
3. Phakamisa umlenze ongenalutho ongekho emhlabathini omile kuphela ethawula ngomlenze olimele.
4. Bamba imizuzwana engu-15. (Njengoba ibhalansi ithuthuka, khulisa isikhathi sokumisa emlenzeni olimazayo kuze kube semaminithi angu-45.)
5. Buyisela unyawo lwakho olungenalutho phansi.
6. Ungakwazi ukwandisa inselele ngokuma ezindaweni ezingaphelele ezifana ne-BOSU noma ibhodi lokugoba. I-PT yakho ingase futhi usebenzise ibhodi ye-BAPS ngenkathi isebenza kubhalansi.