Ulungele nini ukubuyela ezemidlalo?
Izivivinyo zomlenze ongabodwa zindlela ongayisebenzisa ngayo noma udokotela wakho ongokwenyama ukuze anqume ikhono lakho lokubuyela kumazinga aphakeme aphezulu ngemuva kokuhlinzwa kwamadolo . Zivame ukusetshenziswa ngesikhathi sokubuyela esigabeni somsebenzi ku- protericyte ligament (ACL) yokuvuselela uhlelo lokuhlola ukuvivinya ukusebenza komdolo wakho.
Kunezindlela ezehlukene ezisetshenziselwa ukuphatha izivivinyo zomlenze owodwa.
Ezinye izindlela zihilela ukuhamba ngendlela eqondile, ezinye zihlolisisa ukugoba kwe-diagonal, kanti ezinye zihlola ukugoba ngomlenze owodwa kude.
Ngubani okufanele enze ukuhlolwa kwe-Single Leg Hop?
Uma uye waba nokuhlinzwa kwe-ACL futhi ufisa ukubuyela emphakathini wezinga eliphakeme elidinga ukugijima, ukuyeka nokuqala, nokusika ukusebenza, khona-ke ukuhlolwa komlenze oyedwa ongasetshenziswa kungasetshenziswa. Yiqiniso, kufanele uhlole nodokotela wakho noma uchwepheshe wezokwelapha ngaphambi kokuqala noma yiluphi uhlelo lokuvuselela noma ukuhlola ukuze uqiniseke ukuthi usulungele ukuhambisa amandla anjalo emadolweni akho.
Ngokuvamile, izinga lakho lobuhlungu elibikezelwe emadolweni kufanele libe ngu-0/10 (lapho okungu-0 kungekho ubuhlungu khona futhi 10 ubuhlungu obukhulu). Kumele futhi ube nokuhamba okugcwele kokuhamba (i-ROM) emadolweni akho futhi amandla we- quadriceps akho kanye nezintambo zokugcoba kufanele kube kuhle. Kumele kube khona ukuhlolwa kwe-drawer kwangaphakathi kwe-drawer , okukhombisa ukuthi i-ACL eqinisiwe.
Indlela Yokwenza Ukuhlolwa Kwemigqa Ye-Single Leg Hop
Ukuze wenze ukuhlolwa okulindelekile kwegciwane elilodwa leg hop, thola indawo lapho unendawo ephelele yokuhamba ngaphandle kokuvimbela.
I-gymnasium yindawo engcono kakhulu yokwenza izivivinyo zomlenze ongashadile. Qiniseka ukuthi ugqoke izicathulo zezemidlalo.
I-hop leg yodwa:
- Ukuze uthole umlenze ongashadile, yima ngezinyawo zakho ngezinyawo zakho ngemuva komugqa owekwe phansi.
- Hlola phambili ngangokunokwenzeka, ufike ezinyaweni ezifanayo lapho ususe khona.
- Ukulinganisa nokurekhoda ibanga owagcoba ngamasentimitha (cm).
- Phinda ukuhlolwa izikhathi ezimbili zomlenze womabili, ukurekhoda ibanga ligijima njalo.
I-hop yangasese yomlenze oyedwa:
- Ukuze uphendule umugqa oqondile kathathu, ume ngezinyawo zakho ngezinyawo zakho ngemuva komugqa owekwe phansi.
- Hamba phambili phambili ngangokunokwenzeka ngezintambo ezintathu ezilandelanayo.
- Ukulinganisa nokurekhoda ibanga owagcoba ngamasentimitha.
- Phinda ukuhlolwa izikhathi ezimbili zomlenze womabili, ukurekhoda ibanga ligijima njalo.
Ithebhu elilodwa elilodwa lomlenze ohlangene:
- Ukuze uhambe ngokulandelana kathathu, phawula umugqa phansi phansi ngamamitha ayisithupha ubude. (Ukusebenzisa i-tape yokunamathisela lapha kungumqondo omuhle.
- Hamba ngezinyawo ezinye futhi uqhube phambili phambili nangaphezulu komugqa.
- Qhubeka ungena egokeni le-zig-zag phezu komugqa wezintambo ezintathu.
- Qopha ibanga lakho elincane (ngamamentimitha) ngomlenze wakho olimele nomlenze ongalimanga.
Iqedile umlenze ongashadile owodwa onamamitha angu-6:
- Ukuze uhambe ibanga elilodwa lomlenze, yima ngezinyaweni ezilodwa nomzila wakho wamitha ayisithupha uhamba phambi kwakho.
- Hlola ngokushesha ngangokunokwenzeka ngonyawo olulodwa uze ufinyelele ekupheleni kwamamitha ayisithupha.
- Qopha isikhathi esithathayo ukuba uthathe amamitha ayisithupha ngezinyawo.
Ukunquma Imiphumela
Imiphumela yemiphumela ye-leg leg eyodwa iqhathaniswa nezinkambiso ezamukelekayo ezinyangeni ezine nezinyanga eziyisithupha emva kokuhlinzwa kwe-ACL. Qinisekisa ukuthi ukhuluma nodokotela wakho kanye nodokotela wezempilo mayelana nemiphumela yakho ukuze uqonde kahle lokho abakushoyo.
I-hop leg yodwa:
Izindinganiso ezilindelekile zomlenze wakho olimale ekuhlolweni kwesigungu esisodwa se-leg hop kukhona 137 cm wabesilisa no-121 cm kwabesifazane ezinyangeni ezine emva kokuhlinzwa. Ngenyanga yesithupha, izinkomba zokuhlolwa komlenze oyedwa ziyi-149 cm no-133 cm kubesilisa nabesifazane, ngokulandelana.
I-hop yangasese yomlenze oyedwa:
I-hop kathathu, izinkomba ezinyangeni ezine ze-post-op ziyi-401 cm no-343 cm kubesilisa nabesifazane, ngokulandelana. Izindinganiso ezilindeleke kule nkathi yezinyanga eziyisithupha emva kokuhlinzwa ziyi-420 cm kubesilisa kanye no-363 cm kwabesifazane.
Ithebhu elilodwa elilodwa lomlenze ohlangene:
Izindinganiso ezilindelekile ze-hop diagonal triple zingama-358 no-305 cm kubantu abesilisa nabesifazane, ngokulandelana kule nkathi yezinyanga ezine, futhi kukhona ama-377 cm no-337 cm enyangeni yezinyanga eziyisithupha.
Iqedile umlenze oyedwa we-hop ukuze ibanga:
Izikhathi ezilindelekile ezinyangeni ezine emva kokuhlinzwa kwe-single leg hop esilinganiselwe kukhona imizuzwana engu-2.7 yamadoda namasekhondi angu-3.0 wesifazane. Izinyanga eziyisithupha emva kokuhlinzwa kwe-ACL, izikhathi ezilindeleke zingamasekhondi angu-2.4 nemizuzwana engu-2.8 yabesilisa nabesifazane, ngokulandelana.
Khumbula ukuthi ungagxila kakhulu ezikoleni zakho ezithile. Kubalulekile ukulinganisa indlela amadolo akho azwa ngayo ngenkathi enza izivivinyo zomlenze owodwa. Ungujaji ongcono kakhulu wokuthi idolo lakho lizizwa kanjani ngenkathi wenza noma yikuphi umsebenzi ophezulu we-plyometric nokuzivocavoca. Ukusebenzisa izikolo nokuzizwa kwakho ngesikhathi sokuhlolwa kungasiza ekunqumeni ukuthi ulungele ukubuyela ezemidlalo.
Umhlinzeki wakho womzimba angase aphawule ngekhwalithi yokunyakaza kwakho ngesikhathi sokuhlolwa kwe-hop. Ingabe ibhulo lakho liwela ngaphakathi ngaphakathi ngesikhathi sokuhlolwa kwe-hop, noma ingabe ibonakala sengathi iyanyakazeka noma ingaqiniseki? I-PT yakho ingasebenzisa ubuchwepheshe bokubanjwa kwevidiyo ukuze kuhlolwe ukuhlola kwakho komlenze oyedwa.
Ukuhlolwa kokulinda umlenze ongabodwa kuyindlela elula, kodwa esebenza kahle, izindlela zokuhlola ikhono lakho lokubuyela emidlalweni elandela ukuhlinzwa kwamadolo njengokwakhiwa kwe-ACL. Ukuhlolwa kukunika umqondo womsebenzi jikelele wegolo lakho futhi kukusize unqume ukuthi ulungele yini ukubuyela emidlalweni edinga ukunquma, ukuxuma, noma ukuyeka ngokushesha nokuqala.
Izwi elivela
Uma uye wahlinzwa ukuguqa, ukuvakashela umhlengikazi wakho wangokwenyama ukuze uzame ukuhlolwa komlenze owodwa kungadingeka ngaphambi kokubuyela ezingeni lakho langaphambilini lomsebenzi kanye nemidlalo. I-PT yakho ingakusiza ukuthi uhlaziye imiphumela ye-hop test ukuze ubone ukuthi ulungele yini ukubuyela ensimini noma enkantolo.
Umthombo: Reid, A., Birmingham, T., et al. Ukuhlolwa kwe-Hop kunikeza umphumela onokwethenjelwa futhi ovumelekile ngesikhathi sokuvuselelwa emva kokuvuselelwa kweLigament. Ukwelashwa Kwemvelo March 2007 vol. 87 cha. 3, 337-349.
> Welling, W., Benjaminse, A., Seil, R., Lemmink, K., & Gokeler, A. (2018). Ukunyakaza okuguquguqukayo ngesikhathi sokuhlolwa komlenze owodwa ngemuva kokuvuselelwa kwe-ACL: impendulo yokufaka ukuhlaziywa kwe-2-D ukunyakaza kwevidiyo ye-hop test. Ukuhlinzwa Kneezinyosi, I-Traumatology Yezemidlalo, I-Arthroscopy , 1-8.