Uhlelo lokuzivocavoca ngemuva kwekhanda lezintambo zezintambo

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PT Ukuzivocavoca emva kwekhanda le-Labrum Tear

Uma unamahlombe ehlombe lamahlombe, ungase uzuze ekwelapheni okungokwenyama ukuze usize ukulawula ubuhlungu behlombe lakho futhi uthuthukise indlela okwazi ngayo ukusebenzisa ingalo yakho. I-PT yakho cishe izobe ichaza umzimba ongakwenza njengengxenye yenqubo yakho ye-rehab yezinyembezi zamahlombe akho. Ungenza izivivinyo emtholampilo we-PT, noma ungadingeka ukuba wenze umzimba ngokuzimela njengengxenye yohlelo lwakho lokuzivocavoca ekhaya.

I-labrum yehlombe isisiza ukujulisa isokhethi, futhi uma ichithwe ungase uzwe nomuzwa wokuthi ukujoyina "kukhululekile" noma ihlombe lakho lihlukanisa kalula. Kungase kube nomuzwa wokuthi uyaziqhenya uma ufinyelela phezulu noma uma uphakamisa izinto. Ukwelapha ngokomzimba wezinyembezi zamahlombe ezinhlanzi kuzogxila ekuthuthukiseni amandla okugcizelela kanye nokuzinza. Ngezinye izikhathi, ukusebenza ukuze ubuyekeze uhambo olujwayelekile lokuhamba (i-ROM) ehlombe lakho kungabuye kufakwe ohlelweni lwakho lokuzivocavoca kwamahlombe.

Nansi ukuqhubekela phambili kwesinyathelo ngesinyathelo se-PT yokuvivinya umzimba. Kungase kufane neyodwa umuthi wakho wenyama obeka wena ukuba uyenze. Khumbula, uhlelo lwakho lwe-PT ngemuva kwezinyembezi zamahlombe ezinhlombe kufanele kube ngumuntu siqu futhi luchaze ngezidingo zakho. Hlola nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca ukuze uqiniseke ukuthi ukuvivinya umzimba kuphephile ukuba ukwenze.

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I-Range ye-Exercise Exercises

Ukulimala kwama-labrum ngokuvamile kubangela ukuzwa "okuxekethile" ehlombe lakho noma kungase kuzwe sengathi ihlombe lakho ngeke lihlangane. Ngakho kungani usebenza ngezinyathelo zokuhamba? Ngoba ngezinye izikhathi ukunyakaza onakho ehlombe lakho kungase kungavamile ngemuva kwezinyembezi. Ukuzivocavoca ukubuyisela indlela evamile indlela uhlombe lakho elihamba ngayo kungadingeka ngaphambi kokuba uqhubekele kunoma yiziphi izindlela zokuqinisa.

Ukuzivocavoca nge-shoulder ROM kungafaka:

• Ukuzivocavoca kwe-ROM lapho umuthi wakho ehambisa khona ihlombe lakho nengalo yakho
• I-shoulder pulley umzimba
• Uhlu olukhuthele lokuzivocavoca umzimba

Qinisekisa ukuthi uhambisa ihlombe lakho ngeROM eligcwele, futhi ume uma uzizwa ubuhlungu noma ukungazinzi kwehlombe njengoba wenza izivivinyo. Yenza ukuphindaphinda kuka-10 kuya kwe-15 kwehlombe i-ROM iqhuba izikhathi ezimbili kuya kathathu ngosuku ngalunye.

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Ukuqiniswa kwe-Rotator Cuff

I-labrum yehlombe ithuthukisa ukuzinza kokuhlangene kwehlombe lakho, futhi izinyembezi zingenza ihlombe lakho lizinzile. Ngakho ungabuyisela kanjani ukuhlanganyela okuzinzile? Ukuqiniswa kwe-Rotator yokupheka kungasiza ekuthuthukiseni ukuqina okunamandla ekuhlanganyeleni kwehlombe lakho.

Ukuzivocavoca kwesikhumba sakho se-Rotator kungabekwa yi-PT yakho ngemuva kwezinyembezi zamahlombe ezinhlombe. Ukuzivocavoca kungafaka:

• I-isometric ehlangene
• Ukumelana ne-rotator band ukuqinisa amandla
• I-Shoudler uhla lwezinyathelo ezihambayo zokuzivocavoca nge-dumbbell
• Izenzo zokulinganisa isisindo

Ukuzivocavoca ngayinye kungenziwa izikhathi ezingu-10 kuya kwezi-15 izikhathi ezintathu noma ezine ngesonto. Qinisekisa ukuthi umise noma yikuphi ukuzivocavoca kwe-Rotator uma uzizwa ubuhlungu behlombe noma uma umculi wakho ezwa sengathi angase ahlangane.

Ngokujwayelekile, ukuzivocavoca kuqala ngokuqinisa ukuqina kwekhompiki ngengalo yakho eceleni kwakho; ihlangene lehlombe lizinzile nakakhulu lapha. Njengoba uthola amandla, i-PT yakho ingase isebenze ekuqinisekiseni i-rotator yokuqinisa ikhono ngengalo yakho kude nomzimba wakho phezulu emoyeni. Lokhu kuyinselele kakhulu emahlathini akho ehlombe, kodwa kungase kube ukuthuthuka okudingekayo ukuze ululame ngokugcwele ngemuva kwezinyembezi zamahlombe.

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Ukuzinza okunamandla emva kwekhanda le-Labrum

I-scapula yakho iyisici esiyinhloko senkimbinkimbi yakho yonke yokuhlanganiswa kwamahlombe, futhi akufanele inganakwa lapho usebenza ekuzivocavoca ngemuva kwezinyembezi zamahlombe ezinhlombe. Isazi sakho somzimba singase sinikeze izivivinyo zokuzinza ezisezingeni elifanele ongayenza ukuze ulungise ukuhamba kwephahla kanye nomsebenzi.

Ukuzinza okukhulu okuqhubekayo kuqhubekela phambili ngokuzivocavoca okulele kumzimba wakho wokuzivocavoca owenziwe ohlangothini olungamanga. I-Prone I, T, no-Y kanye nomugqa oqhelile yizivivinyo ezizinzile zokuzinza; I-PT yakho ingakufanele ukuthi ungayenza kanjani ngokufanele. Ungase futhi usebenze ekuqinisekiseni nokulawula okunamandla nokusebenzisa imishini yesisindo.

Ukuzivocavoca kwe-scapular ngamunye kufanele kwenziwe kancane ngokuphindaphindiwe kwezingu-10 kuya kwezingu-15, futhi ungakwazi ukwandisa inselelo ngokubamba isisindo esincane noma isisindo esandleni sakho njengoba wenza izivivinyo.

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Ukutholwa Kwamahlombe Nokulinganisela

Yikholelwa noma cha, udinga ibhalansi elungile emahlombe akho ukusebenzisa izikhali zakho ngempumelelo. Ukuqwashisa lapho ihlombe lakho likhona khona endaweni lapho uhamba khona kubalulekile, futhi lokhu kuqwashisa - noma ukutholakala kwempahla - kungalimaza ngemuva kwezinyembezi zamahlombe. Umhlinzeki wakho wezinto ezingokwenyama angakunikeza ezinye izindlela zokuzivocavoca ongayenza ukuze uthuthukise ibhalansi yehlombe kanye nokwakheka.

Ukuvivinya umzimba kwe-ejensi ye-isometric kungenziwa nge-band resistance. Ukwenza lokhu, ulale phansi emhlane wakho ngesandla sakho uphakamise esiqongweni. Bamba emkhawulweni owodwa webhodi lokumelana, bese unomngane ubambe olunye uhlangothi. Umngani wakho angakhambahamba ngezindlela ezehlukene, aguqule inani lokumelana ebhentshini njengoba ubamba ingalo yakho ngokuqinile. Yenza lo msebenzi imizuzwana engu-30 kuya kwangu-60, bese uphumula. Ungenza lo msebenzi ube inselele ngokwengeziwe ngokuvala amehlo akho ngesikhathi sokunyakaza.

Emtholampilo, ibhodi le-BAPS noma ibhodi le- wobble lingasetshenziswa njengendawo engaqinisekisiwe ukuze kusize ukuthuthukisa indawo yakho yokuzimela. I-PT yakho ingase isebenze endaweni yokucindezela noma ngokuyi-quadruped - kuwo wonke ama-ezine afana nokukhahlaza - ukuthuthukisa ibhalansi ye-shoudler ngenkathi usebenzisa ibhodi le-wobble. Lokhu kusetshenziselwa ukuphindaphindiwe kungenziwa ngokuphindaphindiwe ngokwenza isisindo sokwethenjelwa kwesisindo esinezinhlamvu ezine ekhaya.

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Buyela Ekusebenzeni Okugcwele emva kwekhanda le-Labrum Tear

Enye yezingxenye ezibaluleke kakhulu ohlelweni lwakho lwe-PT ngemuva kwezinyembezi zamahlombe ehlombe ukukusiza ukuthi ubuyele ku-funciton yakho nomsebenzi wakho. Izinga lomsebenzi wonke umuntu lihlukile, ngakho-ke le ngxenye ye-rehab yakho kufanele ibe ngumuntu ngezidingo zakho.

Uma umsebenzi wakho udinga ukuthi wenze imisebenzi ephethe izingalo zakho, i-PT yakho ingase ibeke izivivinyo ezithile ezilinganisa imisebenzi yakho.

Abadlali abazosebenza ukubuyela emidlalweni yabo efanele bangadinga ukuzivocavoca okuqondile ukuze babuyele ekubambeni okuvamile. Abadlali be-Baseball bangase bazuze ohlelweni lwezokuzivocavoca lwama-10 emva kokuhlinzwa kokubhuka noma ukukhwabanisa. Uma ungumdlali we-tennis, kungase kudingeke wenze imishini ethile yokuzula tennis, futhi abagibeli begolfu bangadinga ukuzivocavoca okuhlukile ukuze babuyele esikoleni ngemuva kwezinyembezi zamahlombe.

Uma unezinyembezi zamahlombe ezinhlanzi, ungase uzuze ohlelweni lokuzivocavoca umzimba - olufana nalokhu kuqhubekela phambili ngezinyathelo - ukusiza ukuthuthukisa indlela ohamba ngayo nomsebenzi wakho. I-PT yakho ingakubonisa ukuthi ungakwenza kanjani ukuqeqeshwa ngendlela efanele ukuze usheshe futhi uphinde ubuyele ezingeni lakho elivamile lokwehluleka komsebenzi.

_{Umthombo: Hayes, K etal. Ukungazenzeki komzimba: ukuphathwa nokuvuselelwa. UJOSPT 32 (10). Okthoba 2002. 497-509.}