I-anterior cruciate ligament, noma i-ACL, ingenye yemigqa emine emikhulu yamadolo. Ukulimala ku-ACL kuyingozi yokudlala yezemidlalo futhi kungaba ukulimala konyaka. Ucwaningo olusha luphenya izindlela zokuvimbela ukulimala kwe-ACL ngomzamo wokugwema isikhathi esilahlekile semidlalo nokuncintisana.
Ukuzinza kwamadolo kuxhomeke ezintweni ezihlukahlukene. Okubili okubaluleke kunazo zonke yiziqu eziqinile nezishukumisayo zamadolo.
- Stabilizers Static
Izitshalo eziqinile ziyizimbangela ezine ezinkulu zamadolo: i- anterior cruciate ligament (ACL), i- posterior cruciate ligament (i-PCL), i -ligament ye-collateral ligament (MCL), kanye ne-latal collateral ligament (LCL). - Amandla okuqinisa amandla
Ukuqina okunamandla kwamadolo kungumsizi namathemoni azungeze ukujoyina. Lezi zinhlanzi nama-tendon zilawulwa yilokho okubizwa ngokuthi ukufakelwa kwe-neuromuscular, ukusebenza okungazi lutho ngalezi zakhiwo ukulawula isikhundla sejoyina.
Ukuqeqeshwa kwe-neuromuscular kusetshenziselwa ukufundisa umzimba wakho imikhuba engcono yokuzinza kwamadolo. Ngokuqeqesha indlela amadolo akho ahamba ngayo, ikakhulukazi lapho eqa, efika futhi ehamba phambili, ungagcina isikhundla esiphezulu sehlangothini lamadolo. Ucwaningo oluthile lubonise ukuthi izinhlelo zokuqeqesha nge-neuromuscular zinganciphisa amathuba okulimala kwe-ACL.
Izifundo zathola ukuthi izinhlelo eziphelele ezifaka i-plyometrics, ukuqinisa, ukwelula nokuqeqeshelwa ukuqeqeshwa kwaba yizona ezihamba phambili ekuvimbeleni ukulimala kwe-ACL, ikakhulukazi kubagijimi besifazane abasha.
I-Plyometrics ihlanganisa ukuzivocavoca okuphindaphindiwe okuphindaphinda okwakhiwa kokubili amandla namandla.
I-American Academy of Pediatrics Incoma Izinhlelo Zokuqeqesha Neuromuscular
Njengoba izingane eziningi zihlanganyela emidlalweni ehleliwe futhi ziqhubeka nokuqeqeshwa okujulile ngezikhathi ezinde, ukulimala kwe-ACL sekuvame kakhulu.
Lezi ikakhulukazi ekukhuleni kwamantombazane adlala ibhola, i-volleyball, basketball, kanye nokuzivocavoca. Ezemidlalo ezibandakanya ukugijima, ukuguqula nokugxuma kuyingozi kakhulu kumalungu amancane. I-American Academy of Pediatrics (AAP) ikhuthaza izinhlelo zokuqeqesha nge-neuromuscular ukunciphisa ingozi yokulimala kwe-ACL, kucaphuna ucwaningo ukuthi inganciphisa ingozi ngamaphesenti angama-72 kwabasikati abasebasha.
I-AAP ihlela izinhlelo zokuqeqesha ezicebisa abaqeqeshi nezinhlelo zezemidlalo zesikole. Lokhu kufaka phakathi ama-plyometric nokuqinisa umzimba.
Izinhlelo Zokuqeqesha Neuromuscular
Uhlelo lwe-PEP : Enye yezinhlelo zokuqeqesha nge-neuromuscular eyaziwa kangcono, Uhlelo Lokuvimbela Ukuvimbela, nokuqhakambisa Uhlelo Lokusebenza (eyaziwa ngokuthi uhlelo lwe-PEP) lakhiwa eSanta Monica Orthopedics naseMidlalo Medicine Research Foundation. Itholakala njenge-download yamahhala ye-PDF futhi ividiyo itholakala ngomnikelo. Kungasethwa ensimini ngemigqa noma ama-cones. Uhlelo luthatha cishe imizuzu engu-15-20 ukuqedela futhi kufanele kwenziwe kathathu ngesonto. Kuhlanganisa ukufudumala, ukwelula, ukuqinisa, i-plyometrics kanye nokuzivocavoca kwe-agility ethile.
I-KIPP yabaqeqeshi: Lena imilayezo yamahhala e-inthanethi ngama-slides namavidiyo wokuzivocavoca kwabagijimi besifazane abasebasha.
It isetshenziswa njengendlela imizuzu engu-15 neuromuscular-up isimiso nge umzimba ukuqinisa, plyometrics, ibhalansi, agility, futhi welula. Kwakhelwe ezikoleni eziphakeme zaseChicago ngonyaka ka-2006 yi-Ann & Robert H. Lurie Children's Hospital sika-Chicago Institute for Sports Medicine.
Imithombo:
U-Griffin LY, et al. "Ukungalingani Okungahambisani Ne-Ligament Ligament Ukulimala: Izingozi Nezicingo Zokuvimbela" J. Am. I-Acad. I-Ortho. Ukuhlinzwa, ngoMeyi / Juni 2000; 8: 141 - 150.
Alentorn-Geli E, Myer GD, Silvers HJ, Samitier G, Romero D, uLázaro-Haro C, Cugat R. "Ukuvimbela ukulimala okungenakuxhumana nobunzima bokulimala kwamagciwane emdlalweni wabadlali bebhola. Ingxenye 2: ukubuyekezwa kwezinhlelo zokuvimbela okuhloswe ukuguqula izinto eziyingozi futhi ukunciphisa izinga lokulimala. " I-Knee Surg Sports ye-Traumatol i-Arthrosc. 2009 Aug; 17 (8): 859-79. i-doi: 10.1007 / s00167-009-0823-z. Epub 2009 Jun 9.
UCynthia R. LaBella, uWilliam Hennrikus, uThimothewu E. Hewett, IBHAYIBHELI KUZIMPILO ZOKUPHILA NEZOKUPHILA, NESIGABA E-ORTHOPEDICS. "Umbiko Wemitholampilo: Ukulimala Kwangaphakathi Kwesilonda: Ukuxilongwa, Ukwelashwa Nokuvinjelwa," I-Pediatrics Meyi 2014, VOLUME 133 / ISSUE 5