Ukwelashwa Kwemvelo Ukuthuthukiswa Ukuzivocavoca Ngemva Kokuhlukana Kwe-Ankle

Uma uke wahlukunyezwa, ungase uzuze emisebenzini enekhono yophiko lomzimba ukuze ikusize ukubuyela emsebenzini omuhle uma ukuphuka kwakho kuphulukisiwe. Umhlinzeki wakho wenyama angasebenzisa izindlela ezihlukahlukene zokwelapha ukusiza ukulawula ubuhlungu bakho noma ukuvuvukala noma ukuthuthukisa indlela uhambo lwakho oluhamba ngayo.

Ukuvivinya umzimba kungenye yezokwelapha zakho eziyinhloko ukukusiza ukubuyisela ukuhamba ngemva kokuphuka kwesisu. Umhlinzeki wakho wezinto ezingokwenyama angakwazi ukubeka izivivinyo ezifanele ukuthi uzenze ngesikhathi esifanele sokuphulukisa ukuqinisekisa ukuthi ungabuyela ekuhambeni okusheshayo ngokushesha futhi ngokuphepha.

I-PT yakho cishe izobeka uhlelo oluthile lokuzivocavoca phakathi nokuvuselelwa kwe-ankle ukuphulukiswa. Izinhloso zalolu hlelo zizosiza ukuthuthukisa ukuhamba kwe-ankle, amandla, nomsebenzi jikelele.

Ngaphambi kokwenza noma yiluphi uhlelo lokuzivocavoca lwezinyosi zakho eziphukile, hlola nodokotela wakho ukuqinisekisa ukuthi ukuzivivinya umzimba kuphephile ukuba ukwenze.

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I-Range ye-Exercise Exercises

Ukuzivocavoca kwe-Ankle range (ROM) kungenye yezinto zokuqala i-PT yakho ezoyibeka uma usuphuma ngaphandle kokukhishwa kwakho noma ukukhwabanisa ngemuva kokuphuka kwe-ankle. Umhlinzeki wakho wezinto ezingokwenyama angase ahambise ukuhlangana kwakho kwe-ankle ngokusebenzisa ukuhlukahluka okuhlukile, futhi kungenzeka ukuthi uhambe ngentshiseko ukuze uthuthukise ukuhamba ngokuzungezile.

Ezinye izenzo ezilula zokwenza ukuthuthukisa ikhanda lakho i-ROM zingase zibandakanye ukuhambisa isikhumba sakho ngokukhomba izinzwane zakho phezulu futhi phansi ngangokunokwenzeka, futhi ukuhambisa unyawo lwakho ngaphakathi nangaphandle, okubizwa ngokuthi ukuguqulwa no-eversion. Bamba indawo ngayinye imizuzwana embalwa, futhi wenze okuphindaphindiwe kuka-10 kuya ku-15.

Omunye umsebenzi ojabulisayo ongayenza ukuze uthuthukise i-ankle ROM ngemuva kokuhlukana ukwenza i-alfabhethi ye-ankle. Mane nje wenze sengathi izinzwani zakho ziyipensela, bese udweba izinyawo ngonyawo ngokushukumisa ikhanda lakho. Dweba incwadi ngayinye kancane futhi ngokuzithandela kokubili icala elingenhla nelingaphansi. Lokhu kungenziwa izikhathi eziningana ngosuku. Lindela ukuzwa ubuhlungu obuncane, kodwa yeka ukuvivinya umzimba uma uzizwa ubuhlungu obuhlala njalo, obukhulu. Uma lokho kwenzeka, hlola nge-PT noma udokotela wakho.

Uma usuqedile ukuqeqeshwa kwe-ROM, sekuyisikhathi sokuqala ukuthuthukisa ukuguquguquka kwe-ankle ngokuzivocavoca okulandelayo.

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Ukuziphendulela Ukuzivocavoca

Ukuthuthukisa ukuguquguquka kwemisipha ekhanda lakho ngemuva kokuphuka, ungazenza umzimba ohlukile. Ithawula ithole elithule lingenza ngcono ukuguquguquka kwemisipha ngemuva komlenze wakho ophansi. Vele ugobe ithawula ezungeze izinzwane zakho bese unikeza ithole elincane, elincane ukuze welula ithole lakho. Ukwelula komgijimi kungenziwa futhi ukuthuthukisa ukuguquguquka kwethole lakho.

Ukwelula imisipha phambi kwesikhumba sakho, yenza ukuguqa kwe-anterior tibialis. Gwema phansi ngezinyawo zakho nezinzwane ezikhomba, bese ucindezela ngomoya onyawo lwakho ukuze welule phambili komlenze wakho ophansi.

Bamba isondlo ngasinye ngamasekhondi angu-15 kuya kwangu-30, bese uqhubekela phambili eqenjini lokuzivocavoca elilandelayo: ukuqinisa ama-ankle.

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Ukuqinisa Ukuzivocavoca

Ngemuva kwesikhathi sokungakwazi ukuphoqeleka ekukhoneni, ungase uqaphele ukuthi izicubu eziseduze ne-ankle zakho zibuthakathaka kakhulu. Lokhu kuvamile ngemva kokuphuka kwe-ankle, futhi i-PT yakho izobe ibeke izivivinyo zokuthuthukisa amandla akho esikhumba.

Ungasebenzisa ibhande lokumelana ukuze usebenzise izivivinyo zokuqinisa ama-ankle. Vele udlale ibhande ezungeze izinzwane zakho, futhi omunye umuntu akubambe njengoba uhambisa isikhumba sakho ekudonsheni, ukutshala, ukuguqulwa, nokuvuka. Yenza okuphindaphindiwe kuka-15 kuya kwe-20 kokuzivocavoca ngalunye, futhi ume uma uzizwa ubuhlungu obukhulu.

Uma usuzuzile amandla, ungaqala ukuzivocavoca umzimba. I- Alfredson Protocol for Achilles 'ukuqinisa kuyindlela enhle yokuqala ukubeka ukucindezeleka okulawulwayo ngezinyawo zakho ukuze uthuthukise amandla emisipha yakho yamathole.

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Buyela ekuhambeni nasekugijimeni

Ngemuva kokuphuka kwe-ankle, kungenzeka ube nobunzima ukubuyela ekuhambeni okujwayelekile. I-PT yakho kungenzeka ukuthi wenze izinhlobo ezahlukene zokuqeqeshwa kwe-gait njengokungena izithiyo ezizungezile nokuzungezile ukuze uthuthukise indlela ohamba ngayo. Angakusiza futhi ukhethe idivayisi efanele yokusiza, njengama-crutches noma umhlanga, njengoba kuguquka kwakho futhi kuthuthukisa.

Abantu abaningi bayazibuza ukuthi ukubuyela ekugijimeni ngemva kokuphuka kwe-ankle kungenzeka. Lokhu kuxhomeke ebukhulu bokulimala kwakho nokuthi izinto ziphululiwe kanjani, ngakho-ke hlola nodokotela wakho ngaphambi kokuzama ukugijima ukuze uqiniseke ukuthi kuphephile ukuba ukwenze.

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Ukulinganisa nokuPhathwa kwemisebenzi

Ngemuva kokuqhekeka kwe-ankle, ungabona ukuthi ibhalansi yakho isuke ivaliwe. I-PT yakho ingase imisele ukuvivinya komlenze owodwa ukuthuthukisa ibhalansi yakho, futhi ungazama ukuvivinya umzimba we-T ukukusiza ukuba uqinise ukukwazi kwekhanda lakho ukukusiza ukuthi uhlale uqondile. I-PT yakho ingasebenzisa futhi amathuluzi athile afana nebhodi le-BAPS ukuze uthuthukise imininingwane yakho ngemuva kokuphuka kwekhanda lakho.

Uma ngabe ukuqeqeshwa komlenze oyedwa oyisisekelo kumnandi, ungase uzuze ekuzivocavoca okuphambili okufana nokusebenzisa ibhodi le-wobble noma i-BOSU ukuze inselele ibhalansi yakho kanye nokwaziswa kwakho. Into esemqoka okumele uyikhumbule: ukulinganisa ibhizinisi kusho inselele ebhalansi yakho, futhi lokhu kusho ukudala izimo lapho ungahle ube khona. Lokhu kungaba yingozi yokuphepha. Kumele uhlale uphephile ngenkathi wenza umzimba wokulinganisela.

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Ukuzivocavoca kwe-Plyometric

Uma ubamba iqhaza emidlalweni ephakeme kakhulu, ungase ufune ukwenza imisebenzi ye-plyometric njenge-jumping kanye nokuhamba ukuze ulungiselele ukubuya emidlalweni ngemuva kokuphuka kwe-ankle. Ukufunda ukugxuma nokuhlala kahle kungenza uqiniseke ukuthi isikhumba sakho singakwazi ukubekezelela amandla aphethwe kuso lapho egijima, esika, futhi ehamba phakathi kwezemidlalo. I-PT yakho ingahle ihlele isu lokuqeqeshwa elithile lokufaka i-plyometrics ngemuva kokuphuka kwe-ankle.

Izwi kusuka

Uma uke wabhekana nesenzakalo esibuhlungu sezinyosi eziphukile, ungase uzuze ekuzivocavoca okufana nalolu hlelo ukukusiza ukuthi ubuyele ekuhambeni nasekuhambeni okujwayelekile. Uhlelo oluhle kakhulu ukuhlola njalo nodokotela wakho futhi ubambe iqhaza ngokugcwele ohlelweni lokuhlelwa kabusha oluhloselwe isimo sakho futhi udinga ukubuyela ngokushesha futhi ngokuphepha emisebenzini yakho evamile.