Ukufeza ububanzi be-Extension Range ye-Motion
Ukuvivinya umzimba okwethenjelwa kuyindlela elula yokusebenzisa ukusiza ukuthuthukisa ibanga lakho lesandiso sokuhamba (i-ROM) . Ukwandiswa kwe-knee kubhekisela emandleni akho okuguqa yonke indlela.
Inkinga evamile emva kokuhlinzwa kwamadolo kuwukulahlekelwa kwamadolo eROM kokubili ukuhamba (ukuguqa) nokwandiswa. Ukuzivocavoca ukuthuthukisa i-knee ROM kungenziwa nsuku zonke emva kokuhlinzwa kwamadolo.
I-ROM idolo eligcwele lingakusiza wenze imisebenzi eyisisekelo efana nokuhlezi esihlalweni, ukuhamba, nokukhuphuka, nokuhla kwezitebhisi.
Ngubani okufanele enze i-Hangout ekhonjelwe?
Ungase ufise ukwenza ukuvivinya umzimba kwe-hang kuphela uma unesimo esibangela ukulahlekelwa kokuhamba kwamadolo. Izinkinga ezivamile ezingase ziholele ekulahlekelweni kwamadolo ezandiso zeROM zihlanganisa:
- Ngemuva kokuhlinzwa kwe- knee ye-cruciate ligament (ACL) njengengxenye yeprotocol yakho ye- ACL rehab
- Ngemva kokuguqulwa kwamadolo
- Ngemuva kokuhlinzwa kokudotshwa kwamadolo
- Ngemuva kokuqhekeka kwe-plateau ye-tibial
Ukuzivocavoca kwakho okwethenjelwa kungase kube yingxenye ye-post-op kne knee rehab, noma i-PT yakho ingase ikunikeze ukuthi uyenze ekhaya.
Uma uye wahlinzwa ngamadolo noma ukulimala futhi uqaphele ukuthi awukwazi ukuqondisa ngokugcwele ibhande lakho, ungase uzuze ngokwenza umsebenzi owenziwe ngokuzimela we-Hang. Qinisekisa ukuthi uhlole nodokotela wakho noma uchwepheshe wezokwelapha ngaphambi kokuqala lokhu, noma enye enye, uhlelo lokuvivinya umzimba ukuqinisekisa ukuthi iphephile isimo sakho esithile.
Ukwenza i-Prone Hang Exercise
Ukwenza umsebenzi wokuzivikela we-hang ulula ukwenza ekhaya noma kumtholampilo wezokwelapha.
- Thola umbhede okungenani ohlangothini olulodwa olunamanani amaningi ekamelo elizungezile.
- Ulale embhedeni esiswini sakho.
- Slayida phansi embhedeni kuze kube semaphethelweni ukuze umlenze wakho ubambelele ekupheleni. Ithanga lakho kufanele lisekelwe embhedeni, kodwa umlenze wakho ophansi kufanele ulingane embhede.
- Beka ithawula elincane eligoqwe phansi kwethanga lakho ngaphezu kwe-kneecap yakho. Lokhu kusiza ukugcina ukubeka ukucindezela okukhulu kakhulu nge-kneecap yakho.
- Hlala kule ndawo ngamasekhondi angu-30 kuya kwangu-60. Vumela amandla adonsela phansi adonse umlenze wakho ophansi phansi uze phansi ukuze idolo lakho liqonde.
- Ungase uzizwe ungakhululekile kule ndawo. Uma uzizwa ubuhlungu obukhulu emadolweni , yeka ukuzivocavoca futhi uxhumane nodokotela wakho noma uchwepheshe wezempilo. Kungase kudingeke uthole izindlela ezihlukile zokuthuthukisa iROM yakho yegolo.
- Ungaphinda lo msebenzi ukuphindaphinda okungu-5 kuya kwezingu-10. Vele uguqe idolo ukuze uthinte umlenze wakho, bese ubuyela emgqeni oqondile wegama. Uma unenkinga yokuguqa ngamadolo akho, ungaba nomngani noma ilungu lomndeni ngobumnene.
Ngezinye izikhathi amandla adonsela phansi ayanele ngokwanele ukuguqa ngokugcwele. Uma kunjalo, ungabeka isisindo somkhumbi we-1 noma we-2-pound emlenzeni wakho ophansi noma kwesikhumba ukuze ungeze amandla emisebenzini. Qaphela; isisindo esiningi singagcizelela ngokweqile idolo lakho. Engeza isisindo esanele nje ukudala umuzwa wokunwebeka kahle. I-PT yakho ingakusiza ukuthi unqume inani elilingene lesisindo ongangeza.
Ngemuva kokuzivocavoca, i-knee yakho ingase ibe yinto encane.
Lokhu ukukhathazeka kuyimvelo kusukela usulele izicubu ezungeze idolo lakho. Ukusebenzisa iphakethe leqhwa emadolweni akho imizuzu engu-10 kuya kwezingu-15 kungasiza ekunciphiseni okunye kwalesi soreness. Nakulokhu, uma uzwa ubuhlungu emadolweni akho, xhumana nodokotela wakho noma uchwepheshe wezempilo.
Ukuzivocavoca kwe-hang kuphela kungenziwa izikhathi eziningana ngosuku ukuze usebenze ekuthuthukiseni i-ROM yesandiso se-ROM. Kuyindlela elula kodwa ephumelelayo yokusiza ukuguqa ngamadolo ukuze uthuthukise umsebenzi wakho jikelele ohlobene nokuhamba, ukuhlala nokuma, nezitebhisi zokuhamba.
Uma uye wagula ukuguqa futhi ubhekene nokulahlekelwa kwe-ROM kwandiso, vumela ukuzivocavoca kwe-Hangout okuzenzekelayo.
Kungenzeka yilokho okudingayo ukusiza ukuthuthukisa ukuhamba kwakho kwegolo lakho jikelele.