Ngemuva kokuguqa i-arthroscopy-eyaziwa nangokuthi "idolo-kubalulekile ukuqala ukusebenzisa ibhulo lakho ngokushesha ukubuyisela amandla nokuhamba okugcwele." Ukusebenza nomjoka ongokwenyama kungakusiza ukuthi ufunde ukuthi yikuphi okuzokwenza kube ngcono kunesimo sakho Ukuzivocavoca kokuqala kufanele kube okungezona isisindo esimweni semvelo futhi kufanele kugxile ekuqiniseni kahle imisipha ezungeza amadolo kanye nokwanda kwezinto ezihambayo zokuhamba.
Njengoba njalo, kufanele uxoxe ngokuqala noma yiluphi uhlelo lokuzivocavoca nodokotela wakho wamazinyo ngaphambi kokuqala. Abaningi odokotela bazovuma uhlelo lokuqala lokuvuselela, kodwa abanye bangase bakucele ukuthi ulinde ngesonto noma ngemuva kwenqubo yakho.
Ekuqaleni, uzothola ukuvuvukala nokuphumula emadolweni izinsuku ezimbalwa emva kokusebenza. Ngokuqinisekile uzonikezwa umshwalense wemithi yobuhlungu kanye nomuthi olwa nokuvuvukala ukusiza ukwehlisa lezi zimpawu.
Kufanele ulindele ukuzizwa ulula kancane ngenkathi wenza umzimba wakho wokugcoba, kodwa akufanele uzwe noma yikuphi ubuhlungu. Noma yimuphi umsebenzi obangela ukukhathazeka okukhulu kufanele kusimiswe ngokushesha. Kungumqondo omuhle ukuqhwaza nokuphakamisa umlenze wakho ngemuva kokwenza lezi zivivinyo ukunciphisa noma yikuphi ukwanda kokuvuvukala.
Ukuzivocavoca okulandelayo kulungele ukuvuselelwa okusheshayo kokuthunyelwa kwe-arthroscopy. Ukunyakaza kufanele kube mnene futhi kuhlale njalo. Ukunciphisa noma ukwelula ngokweqile kufanele kugwenywe. Funda ukuze ubuyekeze lezi zenzo ezine.
Ukukhishwa kwe-Quadriceps
Ukuzivocavoca kwe-quad kuyindlela enhle yokuthola imisipha yakho ye-quadriceps esebenza ngemuva kwamadolo. Nansi indlela okwenza ngayo:
Beka emuva emhlane wakho. Beka ithawula eligoqwe ngaphansi kwe-ankle phakathi kwakho nombuso. Phonsa isikhumba sakho phansi ethaleni. Lokhu kuzokwenza ukuthi idolo lakho liqondise njengoba liphakama ebusweni obubekayo. Gxilisa idolo lakho ngangokunokwenzeka futhi ubambe isikhundla semasekhondi amahlanu. (Gwema noma yikuphi uhlobo lokunyakaza!) Hlaziya uphinde uphinde izikhathi ezingu-10.
Ibhonasi: Ukuzivocavoca okufutshane kwe-Arc Arc Quad
Ukuphambana kwe-Hamstring
Imisipha yakho ye-hamst usiza ukuguqa amadolo akho, futhi ukuwagcina uqine kubalulekile ngemuva kwe-knee arthroscopy. Nansi indlela ozihola ngayo:
Themba ngemuva kwakho ngamadolo akhotha nge-angle kuya ku-10 kuya ku-15 degree. Ngaphandle kokuhambisa umlenze wakho, donsela isithende sakho phansi, njengokungathi uzama ukuguqa ngamadolo akho, kodwa phansi kuvimbela ukunyakaza okuvela. Lokhu kuzobangela ukuba imisipha ye-hamstring ngemuva kwethanga lakho iqede. Bamba lokhu imizuzwana emihlanu. Khumula futhi uphinde izikhathi ezingu-10.
Izinkinozo Zokudumisa
Ukuzivocavoca okuyi-gluteal kuyindlela enhle yokwenza izinyathelo zakho zisebenze futhi usize ukugcina igazi lihamba emilenzeni yakho kanye nezinyosi emva kokuhlinzwa. Kuyinto yokuzivocavoca okulula ukukwenza - nansi indlela:
Themba emhlane wakho ngamadolo akho ugobile ngezinga elingama-10 kuya ku-15-degree. Cindezela imisipha yakho ye-buttock ndawonye, njengoba ubambelela phansi. Bamba imizuzwana emihlanu. Khumula futhi uphinde izikhathi ezingu-10.
Umlenze oqondile uphakamisa
Ukwenyuka komlenze okuqondile kuyisenzo esibalulekile okufanele uyenze ngemuva kokuhlinza ngamadolo, njengoba kungasiza ekuthuthukiseni indlela usebenza ngayo imisipha yakho namasundu akho ngenkathi uvikela idolo lakho. Nansi indlela ozenza ngayo.
Beka emuva emhlane wakho. Bend ngamadolo omlenze wakho ongagudluki (lowo ongazange usebenze) ku-90 degree degree ngezinyawo zakho phezulu. Gcina umlenze wakho ohilelekile ngqo ngaphandle kokuguqa ngamadolo. Khulisa kancane kancane umlenze ohilelekile ovela emhlabathini phansi. (ngokubambisana nemisipha yangaphambili yethanga). Bamba imizuzwana emihlanu. Yehlisa kancane umlenze wakho phansi. Khumula futhi uphinde izikhathi ezingu-10. (Amadolo womlenze ophakanyisiwe kufanele ahlale eqondile kulokhu kusetshenzwa. Gxila ekuphakanyeni ngokusebenzisa imisipha phambi komhlanganiso wakho we-hip.)
Ukuphakamisa umlenze oqondile kungenziwa eceleni kwakho ngesisu sakho futhi usebenzise imisipha ehlukene ye-hip. Ukuzivocavoca kungenziwa futhi inselele ngokwengeziwe ngokufaka isisindo somthamo ethangeni lakho noma esikhwameni. Ibhande lokumelana lingase lisetshenziselwe ukwengeza inselelo enkulu emisebenzini yokuzivocavoca.
Izwi kusuka
Ngemuva kwamadolo, ukuzivocavoca kungaba yithuluzi lakho eliyinhloko lokukusiza ukubuyisela indlela evamile yokuguqa ngamadolo nezinyawo. Lokhu kungakusiza ukuthi uphinde uthole ukuhamba okuvamile nokukwazi ukusebenza. Hlola nodokotela wakho kanye nomhlengikazi wezempilo emva kwe-knee arthroscopy, bese uqala ngamaviki okugubha ngokushesha futhi uphinde ubuyele ezingeni lakho lomsebenzi ojwayelekile.