Inqubo yokuvuselela emva kokuqotshwa kwesikhumba esiphelele kwenzeka esikhathini sokuqala ngemuva kwesikhathi se-postoperative. Iningi leziguli ziqala ukwelapha ngokomzimba ngosuku olulandelayo ngemuva kokuhlinzwa kwabo ngenkathi zisesibhedlela. Ukuzivocavoca kokuqala kokusiza kukusiza ukuthi uphinde uphinde uthuthukise amandla obhekene ne-hip yokusebenza futhi kungakusiza ukuthi uphinde uphinde uphinde usebenze ngokujwayelekile. Ukwelapha futhi kusiza iziguli zifunde ukuhamba ngokuhlanganyela kwazo ezintsha .
Ngakho yikuphi okumele kwenziwe okumele kwenziwe ekuqaleni kwenqubo yokuvuselela? Zikhona yini izivo zokuthi iP PT yakho ingakunika yona ngenkathi usesibhedlela?
Yebo. Ukuqala ukuzivocavoca esibhedlela ngemuva kokuqothulwa kwe-hip esiphezulu kuyisinyathelo esibalulekile sokuqala emgwaqweni wokubuyisela. Ukuzivocavoca, okufana nalawo lapha, kungabe kunqunywe yi-PT yakho. Qinisekisa ukuthi ungena ngemvume nodokotela wakho ngaphambi kokuqala noma yikuphi ukuvivinya kokusebenza kwakho okuphelele kwe-hip.
Izislayidi zezithende
Lokhu kusebenza kusiza ukuqinisa imisipha ye-quadriceps e-hip kanye nasezintanjeni ezisenqeni emadolweni. Imisipha yakho ye-flexible ye-hip nayo isebenza ngesikhathi se-sliel esithende, futhi ukunyakaza kusiza ukugcina igazi ligeleza, mhlawumbe ukwehlisa ingozi yokuthuthukisa i-thrombosis ejulile ye-vein. Nansi indlela owenza ngayo umsebenzi wesithende sithende:
- Hlala ngemilenze yakho ngqo phambi kwakho.
- Qala ngokuhambisa isithende sakho emaceleni akho ngokuguqa ngamadolo akho. Gcina isithende sakho emhlabathini ngenkathi lokhu kuhamba.
- Uma idolo lakho seligobile ngokugcwele, phumula umzuzwana.
- Khamba kancane uguqe idolo lakho bese uguqula umlenze wakho emuva esimweni sokuqala.
- Khumula futhi uphinde izikhathi ezingu-10.
Isenzo sesithende slide singenziwa izikhathi eziningana ngosuku ngalunye. Qinisekisa ukuyeka uma uzizwa ubuhlungu obunzima.
Umlenze oqondile uphakamisa
Umlenze oqondile uphakamisa ukusiza ukuqinisa imisipha yakho ye-flexibility ye-hip phambi kwe-joint ye-hip.
Yenza lo msebenzi kanje:
- Themba ngemuva kwakho endaweni ephezu komhlaba.
- Bend ngamadolo omlenze wakho ongaphenduliwe (lowo ongazange usebenze) kuya kuma-degree angama-90-degree, futhi ugcine unyawo lwakho luphezu phezulu. Gcina umlenze wakho ohilelekile ngqo ngaphandle kokuguqa ngamadolo.
- Qinisekisa imisipha yakho ye-quadriceps ngaphambili komlenze wakho oqondile. Qinisekisa konke ukuvivinya umzimba.
- Khulisa kancane umlenze ohilelekile emasentimitha ayisithupha ukusuka phansi (ngokubambisana nemisipha yangaphambili). Bamba imizuzwana emihlanu.
- Yehlisa kancane umlenze wakho phansi.
- Khumula futhi uphinde izikhathi ezingu-10.
Umlenze ovulekile ungathuthukiswa ukuze uqinise imisipha yakho ye-glute ngokuwenza umsebenzi ohlangothini lwakho noma esiswini. Hlola nge-PT yakho ukuqinisekisa ukuthi uyayenza ngokuphepha.
Izinkinozo Zokudumisa
Izigcawu zokukhazimula ziyizivivinyo ezilula ezisiza ukuqinisa imisipha ye-hip. Imisipha emihle ye-gluteal isiza ekunwetsheni kwe-hip kanye nokuqiniswa kokujoyina. Izitshalo zokudumisa nazo zisiza ukugcina igazi ligeleza. Yenza kanje:
- Themba emhlane wakho ngamadolo akho ugobile ngezinga elingama-10 kuya ku-15-degree.
- Cindezela ndawonye imisipha yakho ye-buttock njengokungathi ubambelele.
- Bamba imizuzwana emihlanu.
- Nethezeka.
- Phinda izikhathi ezingu-10.
- Yenza amasethi amathathu ka-10, kathathu ngosuku.
Lapho wenza lezi zivivinyo ugcine engqondweni ukuthi abanye odokotela bama-orthopedic benza imikhawulo yomsebenzi ezigulini emva kokuhlinzwa.
Le miingcele isiza ukuvikela ukuhlanganyela kwakho kokuphulukiswa kwe-hip. Namathela njalo kule mihlahlandlela. Udokotela wakho kanye nomhlengikazi womzimba angakusiza uqonde izinyathelo zakho zokuqapha.
Izwi kusuka
Ngemuva kokufakwa esikhundleni se-hip, ungase ube nobunzima ukuhambahamba futhi usebenzise umlenze wakho ngokujwayelekile. Ukuqala ukuvivinya umzimba kuqala kuphephile, futhi kungaba yingxenye ebalulekile ohlelweni lwakho lokuqala lohlelo lokubuyisela emuva.
Kuhleliwe kube yi-Brett Sears, PT