Ngemuva kokuhlinzekwa ku-hip, knee, ankle noma unyawo, imisipha yomlenze ngokuvamile iba buthakathaka ekusetshenzisweni kokunciphisa noma ekuvimbeleni ngenxa yobuhlungu. Ngenxa yalesi sizathu, kubalulekile ukuqala ukuqinisa lezi musipha uma udokotela wakho ekunika ukukhanya okuluhlaza ukwenza kanjalo. Ukuthola amandla olahlekile ngemuva kokulimala noma ukuhlinzwa kuyisinyathelo esibalulekile ekutholeni ukuhamba okugcwele kokusebenza nokuthola ngokugcwele.
Izinzuzo zomlenze Ukuzivocavoca emva kokuhlinzwa
Kukhona izinzuzo ezithile zokwenza imilenze emva kokuhlinzwa. Lokhu kungafaka:
- Qala ukwakha amandla
- Vimbela ama-clots egazi (ukuchotshozwa kwemisipha yakho yomlenze kufana nesiponji, ukuhambisa igazi emithanjeni yakho)
- Thuthukisa ikhono lakho lokuhamba embhedeni ngemuva kokuhlinzwa
Ukusebenza nomhlengikazi womzimba ukuze uqonde ukuthi yiziphi izenzo zomlenze eziphephile ukuze ube yisinyathelo esibalulekile ekuthumeni futhi emva kokuhlinzwa.
Ukuqalisa
Izenzo zokuqala kufanele zibheke zonke imisipha emikhulu yomlenze. Ngaphambi kokuba uqale lokhu noma olunye uhlelo lokuzivocavoca, hlola nodokotela wakho ukuqinisekisa ukuthi ukuzivocavoca kuphephile ukuba ukwenze. Nazi izindlela ezimbalwa zomlenze ukuze uqalise ku-rehab yakho:
- Izinkinozo Zokudumisa : Uma uhlezi ngemuva kwakho, qinisa imisipha yakho ye-buttock njengokungathi ubambelele phansi. Bamba imisipha yakho iqine imizuzwana engu-5, bese uphumule. Ungaphinda ukuphinda usebenzise izikhathi ezingu-10 kuya ku-15. Izigcawu zokudumisa zingenziwa izikhathi eziningana ngosuku. Izigcawu zokukhazimula ziyihlobo lokusungula lokuqinisa izinyathelo zakho, imisipha yakho isebenza ngenkathi kungekho ukunyakaza okwenzeka ezinxenyeni zakho ze-hip.
- Isithende Slide : Uma uhlezi emhlane wakho, bhonqa idolo njengoba uhambisa isithende sesigxathu sakho esiqhutshwayo esibhekene nendawo yakho. Slayida ngangokunokwenzeka futhi ubambe imizuzwana emihlanu. Buyela kancane kancane endaweni yokuqala bese uphinda futhi.
- I-Quad emfushane ye-Arc : I-arc quad emfushane (SAQ) indlela elula yokuthola imisipha yakho ye-quad esebenza ngemuva kokulimala noma ukuhlinzwa. Ukuze wenze i-SAQ, ulale emhlane wakho nge-bolster njengendwangu eluhlaza noma ibhasikidi ngaphansi kwegceke lakho. Kancani kancane kancane emadolweni, bese uqinisa imisipha yakho ye-quad phezulu kwethanga lakho. Bamba lokhu imizuzwana engu-3, bese uphumule. Phinda ubuyekeze ukuphindaphinda okungu-10 kuya ku-15.
- I-Quad Set : Ngesikhathi uhlezi ngemuva kwakho, zama ukucindezela ngemuva kwendlu yakho yebhande ngokumelene phansi. Bamba imizuzwana engu-10 bese ukhululeka. Phinda ukuphindaphindiwe kuka-10 kuya ku-15. Lokhu kusebenza kusiza ukuthola imisipha yakho ye-quad esebenza ngemva kokuhlinzwa noma ukulimala, futhi basiza ukulawula isikhundla se-kneecap yakho. Lokhu kungabalulekile ukukwenza uma une- patellofemoral stress syndrome (PFSS) .
- I-Straight Leg Raise (SLR): Ngesikhathi ulele emhlane wakho, phakamisa umlenze wakho ngqo phezulu ngamasentimitha angu-12 ukusuka phansi. Bamba imizuzwana engu-10 bese uhamba kancane. Phinda ukuphindaphindiwe kuka-10 kuya ku-15. Qinisekisa ukuthi ugxilise idolo lakho ngqo kulo lonke umsebenzi. Ungenza ukuthi i-SLR inselele ngokwengeziwe ngokungeza isisindo samathani angu-2 kuya kwezingu-3 ekugcineni kwesinqe sakho ngenkathi wenza umsebenzi.
- Ukuqiniswa kwe-Hamstring: Imisipha yakho ye- hamstring yenza ukuguqa ngamadolo bese wandisa iminyango yakho emuva. Ukugcina ama-hamstrings akho aqinile ngemuva kokulimala noma ukuhlinzwa kungakusiza ukuthi ubuyele kumkhono wokuhamba ovamile. Ngesikhathi ulele esiswini sakho, vusa umlenze wakho emuva emuva ngamasentimitha angu-12. Bamba imizuzwana engu-5 bese uhamba kancane. Phinda ukuphindaphinda okungu-10 kuya ku-15. Ungenza lo msebenzi ube inselele ngokwengeziwe ngokufaka isisindo samathani angu-2 noma 3 ekugcineni kwesinqe sakho ngenkathi wenza umsebenzi.
Uma unomphumela ophansi wokulimala noma uke wahlinzwa, noma uma nje uthola isikhathi esinzima ukuhamba noma ukwenza ukuhamba okusebenzayo okujwayelekile, ungazuza ekwelapheni ngokomzimba ukukusiza ukuthi ubuyele ekuhambeni okuhle. I-PT yakho ingase ibeke izivivinyo zomlenze ezifana nalezi njengengxenye yohlelo lwakho lokuzivocavoca ekhaya. Ungathuthuka kusuka ekusebenziseni umlenze olula - njengalawa - ekuzivocavoca okuqhubekayo okunzima kakhulu. Ungakhohlwa ukubaluleka kokusebenza kubhalansi yakho nokuthi lokho kungasiza kanjani ukuhamba kwakho futhi.
Ukusebenza kanzima ukwenza lokhu kuvivinya umlenze wokwelashwa ngokomzimba futhi ekhaya kungakusiza ukuthi ubuyele ezingeni eliphezulu lomsebenzi nokuhamba ngokushesha futhi ngokuphepha.
Izwi kusuka
Ngemuva kokuhlinzwa, ungase uzizwe sengathi uhambahamba kakhulu kunzima ukukwenza, noma ubuhlungu bungakuvimbela ukuba ukwazi ukuhamba. Ngokushesha lapho ungakwenza, kufanele uhlole i-wtih yakho PT ngemuva kokuhlinzwa ukuze ufunde ukuthi yikuphi okuvivinya umzimba okufanele ukwenze. Ngaleyo ndlela ungakwazi ukubuyela ngokushesha futhi ngokuphepha endaweni yakho yokusebenza.
Ihlelwe ngu-Brett Sears, PT.