Uzohamba ngemva kwamasonto amathathu, bese ubuyela emuva evamile ngamasonto angu-12
I-anterior cruciate ligament (ACL) yamadolo ingenye yemizila emine ebamba ndawonye amathambo amathathu ehlangene. Ukulimala ku-ACL kuvame ukudinga ukuhlinzwa ngokulandela ukwelapha ngokomzimba ukunciphisa ubuhlungu nokuvuvukala, ubuyisele izinga lokunyakaza (ROM) namandla, futhi uthuthukise ukuhamba .
Ukwelapha ngokomzimba womzimba wamadolo kuhlukaniswe ngezigaba ezine.
Ngokulandela le protocol, noma eyodwa efanayo, kufanele ukwazi ukuhamba ngokuhlinzwa kwe-ACL ekupheleni kwesonto lesithathu ngemuva kokusebenza kwakho. Yiqiniso, wonke umuntu uphulukisa futhi uphendule ukwelashwa ngamanani ahlukene. Uma uhlela ukuba nokuhlinzwa kwamadolo, nasi umqondo jikelele walokho okumele ulindele uma uqala ukwelapha ngokomzimba ngemuva kwalokho.
Isigaba 1: Ukusiza I-Knee Ukuphulukisa
Izinhloso eziyinhloko zeSigaba soku-1 ukuvikela idolo ukuze uphulukise kahle; ukuqalisa umsebenzi ekubuyiseleni ukuhamba kwe-joint; futhi ukubuyisela ukusetshenziswa okujwayelekile kwe- quadriceps (imisipha yamathanga) . Kungenzeka ukuthi udinga izikhonkwane ngalesi sigaba, futhi ugqoke ubude obugcwele obude bomdolo, nakuba akuwona wonke odokotela abahlinzayo abafaka iziguli ze-ACL kusibopho, njengoba kunobunye ubufakazi bokuthi akudingekile ukutakula okuphumelelayo.
Iviki 1
Esikhathini sokuqala sokubambisana, uzogxila ekufundeni ukuhamba ngezintambo zakho ezingeni lezinga eliphezulu nasezingeni eliphezulu.
Umhlinzeki wakho womzimba angasebenzisa iqhwa ukusiza ukulawula ukuvuvukala (futhi akufundise ukwenza izikhathi eziningana ngosuku ekhaya). Futhi angasebenzisa ukuvuselela kagesi (ne-NMES) ye-neuromuscular (NMES) ukusiza ukuthuthukisa ikhono lakho lokuvumelanisa ama-quads wakho bese uqala ngokuzivocavoca ngobumnene ukuze ubuyekeze ibanga lokunyakaza emadolweni (kusukela ngokuqondile kuya ku-90 degrees bent.
Isigaba sesi-2: Ukuxosha ama-Crutches
Ukuvuvukala kufanele kube ngaphansi kokulawula futhi kufanele ukwazi ukuthenga kalula i-quadriceps yakho. Umgomo walesi sigaba ukuyeka ukusebenzisa izikhonkwane bese uqala ukuhamba ngokujwayelekile ngenkathi usalokhu uhlinzeka ukuvikelwa kwamadolo akho okuphulukisa. Udokotela wakho uzoqhubeka eqaqa ibhande lakho bese esebenzisa i-NMES.
Isonto 2
Ukuqinisa iziqhenqo zakho kuyoba ukhiye wokukuvumela ukuba uthuthuke kusukela ekusebenziseni kuya emaceleni amabili, ukusebenzisa eyodwa, ukuwayeka ngokuphelele. Ngesikhathi esifanayo uzokwenza ukuzivocavoca ukuze uthuthukise ukulawulwa kwemigqa yakho futhi uqinise imisipha ye- hamstring ngemuva komlenze wakho. Ungase uqale ukusebenzisa ibhodi le-BAPS endaweni ehlelekile yokulinganisela kanye nokwaziswa okungenawo.
Isonto 3
Ekupheleni kwaleli sonto, uzobe uhamba cishe ngokujwayelekile. Into kuphela engase ikunikeze iqiniso lokuthi uke wahlinzwa, ingaba ukugoba okuncane emadolweni akho, okuzophela uma ukuhamba kwakho kuthuthuka. Izindlela zakho zokuzivocavoca zingase zithuthuke kakhulu, futhi ungase uqale ukusebenzisa izisindo ezilula ngenkathi wenza umlenze oqondile uvuka. Uzoqhubeka nokusebenzisa ibhodi le-BAPS esikhundleni sokuma.
Isigaba 3: Ukuqina
Phakathi nalesi sigaba se-ACL rehab, umgomo uzoba ukuthola umlenze wakho uqine nakakhulu, ukuze ekugcineni uzobe uthuthukile ukusuka ekuhambeni ukukhanya ukugijima.
Amaviki 4 kuya ku-6
Phakathi kwezivivinyo ozozenza phakathi nalezi zinsuku ezintathu zivivinya ukuthuthukisa ibhalansi; ama-squats namaphaphu ukuqinisa i-quads yakho ne-glutes (imisipha engemuva kwakho); kuhlanganise nomlenze oqondile nokuphakamisa umzimba oqinisayo wokuqeda usebenze kakade. Ekupheleni kwesonto 6, ungase uqhubekele ku-plyometrics emnene bese uhamba. Ngeke usadinga ukushaya i-Icing noma i-NMES.
Amaviki 7 no-8
Ngaphandle kokuba uqhubeke nokuzivocavoca okwenzile futhi mhlawumbe ungeze ukuphikisa kwabanye babo, udokotela wakho womzimba angase avivinye ubuqotho be-ACL yakho . Uma ungenayo ubuhlungu besigodlo futhi idolo lakho lizinzile, ekupheleni kwesonto u-8 ungaqala ukugijima.
Isigaba sesi-4: Cishe emuva ku-Normal
Phakathi nalesi sigaba, uzoqhubeka nokugijima ukuya ekusebenzeni. Kubalulekile ukuthi ungadluleli amakhono akho, noma kunjalo: Ngisho noma uzizwa ukhululekile, kusheshe ukuba uthathe iqhaza emidlalweni yezinga eliphakeme elibandakanya okuningi kokuqala nokuyeka noma ukusika.
Iviki 8 ukuya ku-12
Uzoqhubeka nomgomo wakho wokuvivinya umzimba njalo. Ezinyangeni ezintathu kuya kwezine emva kokuhlinzwa kwe-ACL, udokotela wakho ongokwenyama angakwenza ukuthi uhlole ukuhlolwa komlenze oyedwa ukuze ubone ukuthi idolo lakho lizinzile ngokwanele kumdlalo wezinga eliphakeme elidinga ukuqala okungazelelwe futhi liyeka noma ukusika ukuhamba. Uma ungumdlali futhi ekunikezela phambili, kufanele ukwazi ukubuyela emuva ukudlala ezemidlalo.