I-Ankle Sprain Ibeka

Uma une-ankle sprain, uqonda ukuthi ubuhlungu nokunyakaza okulinganiselwe kungakuvimbela kanjani ukuba ujabulele imisebenzi yakho evamile. I-ankle ehlutshiwe ingakuvimbela ekuhlanganyeleni ezemidlalo noma ekwenzeni umsebenzi wakho ojwayelekile nemisebenzi yokuzilibazisa.

Uma une-ankle ehlutshiwe, ungase uzuze ekwelapheni ngokomzimba ukuze usize ukuthuthukisa ukuhamba kwakho kwe-ankle jikelele. Imigomo ye-PT ngemuva kwe-ankle ehlutshiwe iwukuba ubuyisele ububanzi bezinsizwa zokunyakaza, amandla, nokuzinza nokukusiza ukuthi ubuyele ekuhambeni okugcwele kokusebenza.

Ukwelula okusebenzayo okuqala kuyisinyathelo esibalulekile sokuqala esimisweni sokuvuselela emuva kokusekela i- ankle sprain . Ngesikhathi sokuphumula eside eside okudingekayo emva kokuhlukunyezwa kwe-ankle, imisipha ejikeleze isisindo ngokuvamile iyancishiswa futhi ivalwe. Lokhu kubangela ukuncipha kwezinga lokuhamba (ROM) elizungeze ukujoyina kwe-ankle. Ukuze uphinde uhambe futhi uvimbele ukulimala okuphindaphindiwe, kubalulekile ukuqala ukukhanya okuncane kwesikhumba sakho esilimele ngokushesha nje uma kuvunywe udokotela wakho. Lezi ziqala ngokuqala njengezandla ezisebenzayo. Kunezintambo ezine eziyisisekelo ze-ankle okumelwe zenziwe ngemuva kwe-ankle sprain.

Ngaphambi kokuqala noma yiluphi uhlelo lwe-ankle yokuzivocavoca, kufanele uhlole nodokotela wakho ukuqinisekisa ukuthi ukuzivocavoca kuphephile ukuba ukwenze. Vakashela isazi sakho somzimba kanye; angakusiza ukukuqondisa ngokuzivocavoca kabusha ngemuva kwe-ankle sprain.

I-Plantar Flexion

I-Ankle plantar flexion iyisiqondiso sokunyakaza okukhomba izinzwane zakho kude nawe. Uma uhamba nge-gas pedal emotweni yakho, wenza i-flexion plantation. Lesi sinyathelo singahle sinqunywe ngemuva kwe-ankle sprain noma ngemuva kwesikhathi sokungasebenzi ngemuva kokulimala kwesikhumba.

Nansi indlela othuthukisa ngayo i-plantar flexion ROM ekhanda lakho:

1. Phonsa unyawo lwakho phambili kude nawe (ngenkathi ugcina amadolo ngokuqondile) ngokuhambisa isikhumba sakho. Qhubeka kuze kube yilapho kungakhathazeki, noma awukwazi ukuguqa unyawo lwakho phambili.
2. Bamba lesi sikhundla ngamasekhondi angu-15.
3. Buyela esimweni sokungathathi hlangothi.
4. Phinda ngenhla izinyathelo izikhathi ezingu-10.

Qinisekisa ukuqapha izimpawu zakho bese uyeka uma uzizwa ubuhlungu obukhulu.

I-Dorsiflexion

I-Dorsiflexion flexion iyisisindo sokudonsa izinzwane zakho nezinyosi phezulu ebusweni bakho. Imisipha yakho yangaphakathi ye-tibialis isiza ukuba i-dorsi iguqule unyawo lwakho, kanti ubuthakathaka lapha bungabangela ukuba unyawo luthi. Ukuqina emanzini akho nakho kunganciphisa i-ROM yakho ye-ror flexion.

Nansi indlela othuthukisa ngayo i-ROM yakho ku-dorsi flexion ngemuva kokulimala kwe-ankle:

1. Gudluza inyawo lakho kuwe (ngenkathi ugcina amadolo ngokuqondile) ngokuhambisa isikhumba sakho. Qhubeka kuze kube yilapho ukukhathazeka kuzwakala noma awukwazi ukubuyisela unyawo lwakho emuva.
2. Bamba lesi sikhundla ngamasekhondi angu-15.
3. Buyela esimweni sokungathathi hlangothi.
4. Phinda ngenhla izinyathelo izikhathi ezingu-10.

Inversion

Amanxeba amaningi ama-ankle ayenzeka lapho unyawo lwakho luphendukela ngaphakathi kakhulu-ukunyakaza okubizwa ngokuthi i-inversion-futhi imigqa engxenyeni yangaphandle ye-ankle yakho iyanyanyiswa noma ikhishwe. Noma kunjalo, ngemuva kwesikhathi sokungasebenzi ngemuva kwe-ankle spraction noma ye-ankle fracture, ungase ube nokunciphisa i-ROM.

Nansi indlela elula yokuthuthukisa inversion ROM:

1. Vula unyawo lwakho ngaphakathi. Qhubeka kuze kube yilapho ukukhathazeka kuzwakala noma awukwazi ukuphendula unyawo lwakho ngaphakathi.
2. Bamba lesi sikhundla ngamasekhondi angu-15.
3. Buyela esimweni sokungathathi hlangothi.
4. Phinda ngenhla izinyathelo izikhathi ezingu-10.

Uma uzizwa ubuhlungu obunzima engxenyeni yangaphandle yesonto lakho, vimbela ukuvivinya umzimba; ungase ube ngaphezulu kwemigqa ye-ankle yakho.

Eversion

Eversion ROM yisenzo sokuhambisa unyawo lwakho ngaphandle. Ngezinye izikhathi ngemuva kwesikhathi sokungasebenzi, i-eversion yakho i-ROM iba nomkhawulo. Nansi indlela ovuselela ngayo leyo ntshukumo:

1. Vula unyawo lwakho ngaphandle ngokushukumisa isikhumba sakho. Qhubeka kuze kube yilapho ukukhathazeka kuzwakala noma awukwazi ukuphendula unyawo lwakho ngaphakathi.
2. Bamba lesi sikhundla ngamasekhondi angu-15.
3. Buyela esimweni sokungathathi hlangothi.
4. Phinda ngenhla izinyathelo izikhathi ezingu-10.

Izivivinyo ze-Ankle ROM zilula kakhulu ukuzenza, futhi ngemva kokulimala okunjenge-sprain noma ukuphuka, zingenziwa izikhathi ezimbili kuya kathathu ngosuku ukusiza ukuphinde uphinde uhambe kahle.

Uma isikhumba sakho se-ROM sesithuthukisiwe, i-PT yakho ingathuthuka ukuthi uphinde uvuselele izivivinyo zokuqinisa ama-ankle , ukutholakala kwemvelo , ukuzivocavoca umzimba, kanye ne-plyometrics ukuze ubuyele emuva ku-100% ukuhamba.

Izwi elivela

Ukulimala noma ukulimala kunganciphisa ikhono lakho lokuhamba ngokujwayelekile futhi uhlanganyele emsebenzini wakho wansuku zonke noma imisebenzi yokuzilibazisa. Uma unokulimala kwe-ankle, hlola nodokotela wakho ne-PT, bese uqala ukuqeqeshwa kwe-ROM yamazinyo ukusiza ukuthi ubuyele ezingeni lakho lomsebenzi ovamile ngokushesha futhi ngokuphepha.

> Umthombo:

> Doherty, C. et al. Ukubuyiswa Okuvela Esikhathini Sokuqala Esikhathini Esiyisikhathi Sokuqalisa Ukuzimela Nezibikezelo Zokukhubazeka Okungapheli Kwe-Ankle. Am J Sports Med: 2016; 44 (4): 995-1003.