Uhlelo Lokuzivocavoca emva kokuhlukana nokubhujiswa kwe-Lisfranc

Ukuqala Uhlelo Lokuzivocavoca Ngemuva kokuqhekeka kwe-Lisfranc

Ukuqhekeka kwe-Lisfranc ukulimala okubuhlungu okubandakanya ikhefu futhi kungenzeka ukuhlukaniswa kwamathambo wakho we-metatarsal namatars ezinyaweni zakho. Ngokuvamile kubangelwa ukunyakaza okuphazamisayo ezinyaweni zakho, futhi kungaholela ekusebenzeni okubalulekile nokubunzima ngokuhamba, ukugijima, neminye imisebenzi esebenzayo.

Uma uye wahlukunyezwa i-Lisfranc, udokotela wakho angase adinge ukwenza ukuhlinzwa ukuze asize ukuzinza unyawo lwakho. Ngezinye izikhathi ukuhlinzwa akudingekile. Isikhathi sokukhubazeka ngokuvamile sidingeka ngemuva kokulimala kwe-Lisfranc ukuthi ukuhlinzwa kwenziwa noma cha.

Ungase uzuze emisebenzini enekhono yomuthi wezempilo uma uhlaselwe ukulimala kwe-Lisfranc. Umhlinzeki wakho womzimba angakwazi ukuhlola isimo sakho futhi anganikela ngemithi yokwelapha ukusiza ukuncipha ubuhlungu bakho futhi uthuthukise ukuhamba kwakho (ROM) , amandla, nokuhamba komsebenzi jikelele.

Ukuzivocavoca ngemuva kokulimala kwe-Lisfranc kuyisici esisodwa sehlelo lakho lokubuyisela kabusha. Umhlinzeki wakho womzimba cishe uzobeka izivivinyo zokuzivikela ukuze usize unyawo lwakho nezinyathelo zihambe kangcono futhi uzizwe ungcono.

Lolu hlelo lokuzivocavoca ngezinyathelo luyisibonelo sento okuthi i-PT ingase ikunikeze ukuba ikusize ululame ngemva kokulimala kwe-Lisfranc. Iqala ngokuzivocavoca okulula okuqhubekayo futhi iqhubekela phambili ekuqiniseni izivivinyo kanye nokulinganisela okuphambili kanye nokuzivocavoca kwe-plyometric.

Lolu hlelo akufanele luqalwe kuze kudokotela wakho akucacise ukuthi usebenzise, ​​ngakho hlola naye ngaphambi kokuqala lokhu, noma enye, uhlelo lokuzivocavoca.

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I-Ankle ne-Foot Range ye-Extion Exercises.

Ngemuva kokuqhekeka kwe-Lisfranc, unyawo lwakho nezinyawo zakho cishe ngeke zikwazi ukungena emotweni. Ngalesi sikhathi, kungenzeka ukuthi uhamba ngezinsimbi. Uma ukuphuka kwe-Lisfranc sekuphulukiswe ngokugcwele futhi uvunyelwe ukuqala ukuhamba nge-ankle yakho, i-PT yakho ingase ibeke imiyalo yokuhamba nge-ankle . Lezi zivivinyo zilula, nokho ziyisinyathelo esibalulekile sokuqala ukuthola i-ROM evamile ezinyaweni nasezinyaweni zakho.

Ukuqala, ulale embhedeni wakho ngezinyawo zakho ulenga kancane phezu komphetho. Bese wenze okulandelayo:

• I-Ankle plantar flexion: phawula izinzwane zakho phansi ngangokunokwenzeka.
• I-Ankle dorsi flexion: shintsha unyawo lwakho nezinzwani zakho uphakamise emadolweni akho ngangokunokwenzeka.
• Ukuhlanekezela kwe-Ankle: phawula unyawo lwakho nezinzwani ezibhekene nomzwane wakho omkhulu.
• I-eversion ye-Ankle: phawula unyawo lwakho nezinzwane ezibhekene ne-pinky toe yakho.

Phinda ukuvivinya umzimba ngamunye we-ROM ngezikhathi ezingu-10, ubambe isikhundla ngasinye imizuzwana emithathu kuya emihlanu.

I-PT yakho ingase ibe nomyalelo wokuzijabulisa obizwa nge-alphabet yama-ankle. Ukuze wenze lokhu, mane udwebe izinhlamvu zezinhlamvu ngezinzwane zakho. Lokhu kusiza ukuthuthukisa i-ROM yamazinyo zakho kuzo zonke izinkomba.

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I-Toe ne-Mid Foot Ukuphakama kwe-Arch Ukuzinza

Ukuphuka kwe-Lisfranc kuthinta ukuhamba kwesigqoko sezinyawo zakho. Emva kokulimala futhi ngemva kwesikhathi sokungasebenzi, umcibisholo wakho ungase uzizwe uqinile, noma izintambo ezihamba ngaphansi kwezinyawo zakho ezinzwaneni zakho zingase zibe ziqinile.

Ukwehlisa umcibisholo wakho kanye nezintambo zonyawo lwakho kuyindlela elula yokuthuthukisa ukuhamba kwakho konke ukuhamba ngezinyawo. Ukuze wenze lo msebenzi, faka izinzwane zakho uphelele odongeni ngesithende sakho phansi. Gcina ngomunwe izinzwani zakho odongeni uze uzizwe ululale ngaphansi komunyawo wakho. Bamba isikhundla samasekhondi angu-15 kuya kwangu-30, bese uphumule. Ungakwazi ukwehlisa izikhathi ezintathu kuya kwezihlanu, izikhathi eziningana ngosuku.

Uma uzizwa ubuhlungu obukhulu phansi noma phezulu kwonyawo lwakho phakathi kwezinyawo eziphakathi kwezinyawo, yeka ukuvivinya umzimba bese uthintana nodokotela wakho wenyama noma udokotela.

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Mid Foot Arch Massage

Ngezinye izikhathi emva kokuphuka kwe-Lisfranc, ubuhlungu obuqhubekayo emgqeni wonyawo lwakho kungenza ukuhamba kunzima. Ungasebenzisa i- arch ice arch massage ukusiza ukunciphisa ubuhlungu bakho futhi uphuze umcibisholo wakho ngesikhathi esifanayo.

Ukwenza massage ye-bhotela, mane nje umise ibhodlela lamanzi. (Qinisekisa ukuthi ibhodlela aligculwanga yonke indlela yokuvumela ukukhuliswa okunye.) Uma ibhodlela lifriziwe, uhlale esihlalweni bese ugeza kancane umcibisholo wakho ebhodleleni elifriziwe. Ungenza lokhu imizuzwana embalwa, qiniseka ukuthi ulalele izici zomzimba wakho ezikutshela ukuthi ungamisa nini icing.

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Inkabi ihamba

Ngemuva kokuqhekeka kwe-Lisfranc kanye nesikhathi sokuqeda imvelo esilandelayo, abantu abaningi babhekana nokuqiniswa kwethole ngemuva komlenze wabo ophansi. Lokhu kungokwemvelo, futhi indlela engcono kakhulu yokulungisa lokho kuqinisa ukukwenza ithole lisele.

Indlela elula yokwelula ithole lakho lihlehliswa umgijimi. Mane nje umile ngamamitha amathathu ukusuka odongeni, faka izandla zombili odongeni bese ushiya unyawo ukuthi ululwe ngemuva kwakho ngesithende sakho emhlabathini. Hlelela odongeni kuze kube yilapho unomuzwa wokuthi unwetshiwe emthombeni wakho. Bamba isikhundla esiluliwe imizuzwana engu-20 ukuya kwangu-30, bese uphumule.

Ukwelula umsila we-soleus womlenze wakho ophansi, mane nje wenze umlenze womgijimi, kodwa uguqe ngamadolo enkomo owelulayo. Lokhu kugxila ekujuleni kwesisindo somzimba, futhi kufanele uzizwe ulula ngemuva kwesifuba sakho nesifuba. Nalapha, bamba ukwelula kwamasekhondi angu-20 kuya kwangu-30, bese uphumule.

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I-Ankle nezinyawo Ukuqinisa Ukuzivocavoca

Uma usubuye uguquguquke futhi u-ROM ujikeleze unyawo lwakho nesikhumba, sekuyisikhathi sokuqala ukusebenza ukuze uphinde uthole amandla evamile ezinyaweni nasezinyaweni zakho. Ukuze wenze lokhu, ungenza imizimba yokuqinisa i-ankle nge-band yokumelana. (Isazi sakho somzimba singakunika ibhande lokumelana, noma ungathenga eyodwa esitolo sezemidlalo yasendaweni.)

Ukuze wenze umzimba wama-ankle ophikisiwe, ubophe umkhawulo owodwa webhokisi lokumelana nomlenze wakho, uqaphele ukuthi ungavimbeli ukugeleza kwegazi. Thepha omunye ukuphela okuzungezile okuthile okuzinzile njengomlenze wetafula. Hambisa izinyawo zakho ngendlela efana nalokho okwenzile ngesikhathi sokuqeqeshwa kwe-ROM yangaphambili kule hlelo: i-plantar flexion, i-dorsiflexion, i-inversion, ne-eversion. Bamba indawo ngayinye imizuzwana embalwa bese ucindezela ekuphikisweni okuhlinzekwe yibhande lokuzivocavoca.

Yenza okuphindaphindiwe kuka-10 kuya kwe-15 kokuzivocavoca ngalunye. Ungase ufise ukwenza amaqoqo amaningana okuzivocavoca usuku ngalunye ukuze ukwandise inselelo emisipha yakho yama-ankle.

Ukuqinisa imisipha ezinyaweni zakho, yenza ithawula lisebenze ngokuzivocavoca. Lokhu kusebenza kusiza ukwakha umcibisholo wangaphakathi wonyawo lwakho. Ukuze wenze lo msebenzi, faka unyawo lwakho ithawula phansi futhi usebenzise nje izinzwane zakho ukuze uthathe ithawula bese ulihlola. Yenza okuphindaphindiwe kuka-10 kuya kwe-15 kwendwangu yokuzikhandla.

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Ukulinganisa Ukuzivocavoca

Ungabona ukuthi ibhalansi yakho ishintshwe yiyona nkathi yokugcina impela owawube nayo ngenkathi ukuhlukana kwakho kwe-Lisfranc kuphulukiswa. Ukugcina ibhalansi elungile kuwumsebenzi oyinkimbinkimbi ngezinhlelo eziningi emzimbeni wakho osebenza ndawonye. Ukubuyela emisebenzini evamile kudinga ukuba uphinde uthole ibhalansi evamile, futhi lokhu kudinga ukuzivocavoca okuqondile.

Qala ibhalansi yokuzivocavoca ngokuma komlenze owodwa. Kumele ume ngezinyathelo ezilodwa kumasekhondi angu-15 kuya kwangu-30 ngenkathi uzama ukulondoloza ukuzinza. Uma lokhu kulula, ungakwazi ukwandisa inselelo ngokuma emceleni onyawo olulodwa noma ngokuvala amehlo akho.

Uma ukuqeqeshwa komlenze ongashadile kube lula, ungase ufise ukuqhubekela phambili ekuzivocavoca okuphambili. Lezi zivivinyo zingase zibandakanye ukusebenzisa imishini ekhethekile njengebhodi le- BAPS noma ibhodi le-wobble, ngakho-ke khuluma ne-PT ngaphambi kokuqala ukuzivocavoca okuphambili.

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I-Plyometrics ne-Jumping Exercises

Uma ungumuntu osebenzayo ohlela ukubuyela ezingeni eliphezulu zezemidlalo emva kokuhlukana kwakho kwe-Lisfranc nokuxoshwa, ungase ufise ukusebenza ne-PT yakho ngokuzivocavoca nokuzivocavoca. Lezi zivivinyo zenzelwe ukuthuthukisa ikhono lomzimba wakho ukugxuma nokuhlala kahle, futhi kubalulekile ukusebenza ngaphambi kokubuyela ekusebenzeni.

Izenzo ze-Plyometric zingabandakanya:

• Ukujula okulula nokuhamba kwe-landing
• I-drop jump exercise
• Ukusebenza komlenze owodwa we-leg

Njengoba lezi zivivinyo zihamba phambili futhi zibeka inani eliphakeme lokucindezeleka nomzimba wakho, kufanele uthintane no-PT noma udokotela ngaphambi kokuba uqale.

Izwi kusuka

Ukungqubuzana kwe-Lisfranc kungaba ukulimala okubuhlungu okuholela ekubuneni ukuhamba, ukugijima nokujabulela imisebenzi yakho evamile. Umhlinzeki wakho womzimba angasebenza nawe ukuhlela uhlelo oluthile lokuzivocavoca olungakusiza ukuba ubuyele ezingeni lakho lomsebenzi ojwayelekile ngokushesha futhi ngokuphepha.