Ukwakhiwa kabusha kwe-ACL nokuvuselelwa
Ukuvuselelwa ngemuva kokuhlinzwa ngenxa yezinyembezi ze-ACL yinkqubo ende. Ukubuyela ezemidlalo nasemisebenzini kuthatha izinyanga. Kunezinhlobonhlobo eziningi zokuvuselelwa kwe-ACL, futhi ulwazi olunikezwe lapha lungumqondo wokubuka konke. Ukulungiswa okucacile kufanele kugxile kumdlali ngamunye, futhi kufanele uhambisane nomthetho wakho wokulandela.
Kubalulekile ukuthi uqaphele ukuthi isikhathi sesikhathi siyisiqondiso - ukuqhubekela phambili kuncike ekupheleni kwesinyathelo esisodwa, ngaphambi kokuqhubekela phambili isinyathelo esilandelayo.
Izinsuku Zokuqala
Imigomo yezinsuku zokuqala emva kokuvuselelwa kwe-ACL ukunciphisa ukuvuvukala nokuvimbela ukungakhululeki. Lokhu kungafezwa nge:
- Icing njalo
- Ukuphakamisa idolo elithintekile
- Ukusebenzisa imikhonto
Abanye odokotela abahlinzayo bancoma ukusetshenziswa kwe-brace emva kokuhlinzwa kwe-ACL . Lokhu kuyimpikiswano, futhi odokotela abaningi abahlinzayo bakhetha ukungasebenzisi i-brace ngalesi sikhathi.
Enye indaba ephikisanayo ukusetshenziswa kwe- CPM, noma umshini wokunyakaza , ngemuva kokuhlinzwa. Futhi, abanye odokotela abahlinzayo bazosebenzisa i-CPM naphezu kokuntuleka kobufakazi ukuthi kusiza ukutakula.
Amaviki 1-2
Ukuzivocavoca okuningi kungaqala ngokushesha ngemva kokuhlinzwa. Ukugxila kokuqala ukuvuselela okugcwele (ikhono lokuqondisa ngokugcwele) emadolweni. Ngokuvamile, i-flexion (ikhono lokugoba) kulula kakhulu ukuphinde uphinde ukwandiswe.
Iziguli zizosebenza nabahlengikazi bokusebenza ukuze baqeqeshe ukuqeqeshwa (ukuhamba), ukuqiniswa komusa, nomsebenzi we-aerobic. Ngithanda ukuthola iziguli ebhayisikili ngokushesha uma kungenzeka emva kokuhlinzwa njengoba lokhu kuthuthukisa amandla, ukunyakaza nokusebenza kwe-aerobic.
Amaviki 3-6
Umsebenzi uqhutshwa ngezokwelapha ngokomzimba .
Njengoba ukunyuka kwenyuka, ukugcizelela kudluliselwa ekuqiniseni. Ngokucacile ukulinganisela nokuzivocavoca.
Uma ngabe ukunyakaza okujwayelekile kufeziwe, imisebenzi ethile ekhethekile yezemidlalo ingaqaliswa. Ngaphambi kokuqala le misebenzi, ukunyakaza kufanele kube sekujwayelekile futhi ukuvuvukala emadolweni kuphelile.
Amaviki 7-12
Imisebenzi yezemidlalo yasekuqaleni ingaqaliswa futhi iziguli zivame ukuqala ukugijima ukukhanya, ukuhamba ngebhayisikili ngaphandle, nokusebenza kwe-pool. Ngakwesokunene, imidlalo ethinta kakhulu - njengebholabhadi, ibhola lebhola lezinyawo - kufanele igwenywe.
Ngasekupheleni kwalesi sigaba, abanye abagijimi bangase baqale ukugijima kwe-shuttle, i-lateral shuttles ne-jumping rope
Izinyanga 4-7
Ukuqhubekela phambili okuqhubekayo nemisebenzi ethile yemidlalo. Lesi sigaba sokuvuselela ngokuvamile siyinzima kakhulu, ngoba iziguli zingase zibe namadolo "azizwa" ezivamile, kodwa azilungele ukucindezeleka kweminye imisebenzi yezemidlalo.
Ukugcizelela ukuvuselelwa kufanele kube semidlalo yokufanisa imidlalo. Lezi zizofaka ama-drill nesibalo nesishiyagalombili, futhi ngokuhamba kwesikhathi kuzofaka imishini yokudlala. Isibonelo, umdlali we-tennis angase aqale ukushaya ukukhanya, umdlali webhola lezinyawo ezithile ukulawulwa kokulawula, njll.
Buyela ezemidlalo
Ukunquma ukuthi uzobuyela nini emisebenzini yemidlalo engavinjelwe kuncike ezintweni eziningana:
- Ukuqhutshwa Okusebenzayo
Isinqumo sokubuyela ezemidlalo kufanele sisekelwe ekuthuthukisweni komuntu ngamunye ngokusebenzisa ukwelashwa kwabo. - Uhlobo lwe-Graft
Abanye odokotela abahlinzayo bangase bayeke ukubuyela ezemidlalo uma ukuhlanganiswa okusetshenziselwa ukuvuselela i-ACL kuvela kumnikeli. Ngenxa yokuthi lezi graft ziyizinzalo futhi zinqamule, kunenkolelo yokuthi ithatha isikhathi eside ukuphulukisa kahle ngaphakathi kwesiguli. - Udokotela ohlinzayo
Udokotela wakho ohlinzayo uzoqondisa ukuvuselelwa kwakho, futhi isinqumo sokugcina ngokubuyela emidlalweni.
Ukukhwabanisa Ngemva kokuhlinzwa kwe-ACL
Kukhona nokuphikisana mayelana nokusetshenziswa kwama- braces ngesikhathi semidlalo ngemuva kokuvuselelwa kwe-ACL . Izifundo azibonanga inzuzo ekuvimbeleni ukulimala kabusha ku-ACL.
Kodwa-ke, abanye abagijimi bazizwa benethezekile kakhulu, futhi akukho lutho olulimazayo ngokugqoka i-sports brace.
Imithombo:
U-Beynnon BD, et al. "Ukuvuselelwa Ngemuva Kokuvuselelwa Kwesilwane Esiyisigqila Esiyisigqila: I-Prospective, Randomized, Double-Blind Compare of Programs Administered Over 2 Different Time Intervals" Am. J. Sports Med., Mar 2005; 33: 347 - 359.