Ukuzivocavoca kuhlose ukuthuthukisa amandla nobubanzi bokuhamba
Ukulimala kwangaphakathi kwe-ligrium (ACL) kungaba nzima njengoba igama lizwakala. Kuhilela i- ligament phakathi kwamadolo okuvimbela amathambo e-shin ukuba angaphumi phambi kwethambo lesthanga. Ukulimala kwe-ACL kubangelwa ukwelula ngokweqile noma ukukhipha i-ligament, noma ingxenye noma ngokuphelele.
Ukulimala ku-ACL kuthinta ukuzinza kwamadolo akho, okuholela ekulahlekelweni kwamandla omlenze kanye nomkhawulo emkhakheni wokunyakaza wamadolo.
Izinyembezi ezinzima noma ukuphuka kuzodinga ukuhlinzekwa nokuvuselelwa okubanzi ukubuyisela ngokugcwele ukuhamba kwakho.
Ukuvuselelwa Kwasekhaya
Uma ubhekene nokulimala kwe-ACL, kunemithi eminingi ongayenza ekhaya ukuze uthole amandla nokuhamba okungcono ngaphandle kokulimaza nakakhulu i-ACL. Lokhu kungenziwa ngaphambi kokuhlinzwa uma kudingeka, noma ngokuhambisana nokwelashwa okuqhubekayo ngokomzimba.
Inhloso ukugwema ukucindezelwa kwamadolo noma noma yikuphi ukuzivocavoca okungaba yisisindo. Esikhundleni salokho, uzogxila ekuqiniseni imisipha ezungeza amadolo-ama- quadriceps ("quads") kanye nama-hamstrings ("ama-hams") - ngenkathi ekhulisa kancane kancane ukuhamba kwakho ukuze amadolo akho 'angafaki.'
Ngokwenza lokhu ekhaya (ngokuvumelana nokufakelwa kukadokotela wakho noma uchwepheshe wezinto ezibonakalayo ), ungakwazi ukulungele kangcono ukuhlinzwa uma kudingeka, noma uzuze izinzuzo ezigcwele zohlelo lokuvuselela kabusha.
Ukuzivocavoca Uma I-Knee Yakho Iselekile
Uma uqala kuqala, ukhohlwa i-adage "akukho buhlungu, akukho nzuzo." Ngenkathi uzothola ukungakhululeki lapho usebenzisa iziqu ne-hams, ubuyele kunoma yikuphi ukunyakaza okubangela ubuhlungu obuzwakalayo.
Khumbula ukuthi ukusunduza kanzima kungenza izinto zibe zimbi nakakhulu futhi zenze isikhathi sokuthola isikhathi eside.
Nazi izindlela ezintathu ezinhle kakhulu (nezokuphepha) zokuphatha ukulimala kwe-ACL uma kuqala ukuqala:
- I-sliel esithende ihlanganisa ukukhuliswa kwamadolo ngaphandle kokuthwala isisindo. Qala ngokuhlezi phansi phansi imilenze yakho ishicilelwe. Gwema kancane ibhulo elilimazayo ngenkathi ushaya isithende sakho phansi phansi kuwe. Khipha kancane kancane unyawo emuva esimweni sokuqala bese uphinda izikhathi ezingu-10.
- Ukuhlukunyezwa kwe-Isometric kwe-quads nakho kwenziwa. Ngalokhu, kuzodingeka uhlale phansi phansi umlenze wakho olimele wengezwe futhi omunye umlenze wakho ugobile. Manje kancane kancane uvumelanise i-quadriceps yesondo elimele ngaphandle kokuhambisa umlenze bese ubamba imizuzwana engu-10. Nethezeka. Phinda izikhathi ezingu-10.
I-knee flexion ekhonjiwe ihlanganisa ukulala esiswini sakho ngemilenze yakho ngqo. Manje bhonqa ibhuloho lakho elimele futhi ulethe isithende sakho emaceleni akho. Bamba imizuzwana emihlanu. Nethezeka. Phinda izikhathi ezingu-10.
Ukuzivocavoca Emva kokuxhaswa kwe-Influenza
Njengoba ukuvuvukala kwamadolo akho kuqala, kufanele kancane kancane ukwazi ukuma ngezinyawo zombili ngaphandle kokuthinta umlenze ongenalutho. Uma ukwazi ukwenza lokhu ngokugcwele, ungaqala ukungeza izivivinyo ezilandelayo:
- Izandiso zokuguqa ngamadolo zidinga izihlalo ezimbili zokuphakama okulinganayo. Beka izihlalo ezibhekene nomunye kude kakhulu kancane kunomugqa wakho. Hlala esihlalweni esisodwa bese ubeka isithende sakho esihlalweni somunye. Khumula umlenze wakho futhi uvumele idolo lakho liqondise. Phuma kule ndawo umzuzu owodwa kuya kwemibili izikhathi eziningana ngosuku ukuze uhlukanise kancane kancane ama-hamstrings.
- Isithende sikhuphuka senziwa ngenkathi simile. Qala ngokufaka isandla esisodwa ngemuva kwesihlalo sokulinganisela. Manje kancane kancane uphakamise isithende somlenze wakho olimale phezulu, emi emaphethini akho. Hlala lapho imizuzwana emihlanu kuya kweyishumi. Kanciphisa kancane izithende zakho. Phinda izikhathi ezingu-10.
- Izikwele zemizuzu zenzelwe ukuma ngenkathi ziphethe ithebula eliqinile ngezandla zombili. Ukubeka izinyawo zakho ububanzi behlombe, uguqe ngamadolo akho bese unciphisa izinkalo zakho zibe yi-squat isigamu. Bamba imizuzwana engu-10 bese ubuyela kancane esimweni sokuma. Phinda izikhathi ezingu-10.
- Izandiso zezintambo zidinga i- TheraBand noma ubude bebhodi yokuzivocavoca. Ukuze uqale, vula umkhawulo owodwa weTheraband ezungeze umlenze wetafula kanye nezinye ezungeze isisindo somlenze wakho olimele. (Ngokunye, faka zombili iziphetho zebhokisi lokuzivocavoca emlenzeni wetafula bese ufaka isikhumba somlenze wakho olimale ekugcineni.) Ebhekene netafula, kancane kancane uguqe ngamadolo angaba ngu-45 ngokumelene nokumelana kwe-tubing. Bamba imizuzwana embalwa futhi ubuyele kancane esimweni sokuma. Phinda izikhathi ezingu-10.
- Ukuma emlenzeni owodwa kuyindlela enhle yokwakha nokuhlola amandla akho nokulinganisela. Yenza kanjalo ngokuphakamisa umlenze ongenqamukile futhi umelele ungekho emlenzeni omele imizuzwana engu-10. Lokhu kungase kungabi lula ekuqaleni, kodwa, ngesikhathi nesineke, kufanele ukwazi ukwenza kanjalo ngenkathi amasonto ambalwa.
> Umthombo:
> Wilk, K. "I-Anterior Cruciate Ligament Ukuvimbela Ukulimala Nokuvuselelwa: Ake Sizitholele Kulungile." J Ortho Sports Phys Ther. 2015; 45 (10): 728-30: DOI: 10.2519 / jospt.2015.0109.