Ukwelashwa Kwezinto Zokwenyama Ukuzivocavoca emva kokucindezeleka kwe-Hamstring

Yikuphi ukuvivinya okuhle kakhulu emva kwekhanda lokugcoba?

Uma une-hamstring strain noma izinyembezi, ungase uzuze emisebenzini enekhono yophiko lomzimba ukuze ikusize ululame. Umhlinzeki wakho womzimba angakwazi ukuhlola isimo sakho futhi anikeze ukwelashwa nokuzivocavoca ukuze usize ukuncipha ubuhlungu bakho futhi uthuthukise ukuhamba kwakho konke.

Ngesikhathi ukwelashwa ngokomzimba okwenziwe nge-hamstring strain , i-PT yakho ingasebenzisa izindlela ezihlukahlukene zokusiza ukukhulisa ukujikeleza, ukuthuthukisa indlela yakho yokusebenza kwemisipha, nokunciphisa ubuhlungu. Nakuba lezi zindlela zokwelapha zingase zisebenzise, ​​akufanele kube yilawo kuphela ukwelashwa okutholakala ngesimo sakho sezintambo.

Ukuzivocavoca kuyisici esibaluleke kakhulu ekuvuseleleni izinyembezi zakho. Kodwa yiziphi izenzo ezihamba kahle emva kokucindezeleka kwe-hamstring, futhi zikhona izindlela zokusiza ukubuyela emsebenzini wakho ojwayelekile? Ingabe zikhona izindlela zokuvimbela izinkinga zesikhathi esizayo nge-hamstring yakho? Bangu.

Umhlinzeki wakho womzimba angasiza ekunqumeni ukuvivinya okungcono kakhulu kwesimo sakho. Lolu hlu luyisampula yokuqhubekela phambili kokuzivocavoca okungenzeka ukuthi i-PT yakho ingakunika ngesikhathi se-rehab yakho ngemva kokucindezeleka kwe-hamstring.

Uhlelo lokuzivocavoca luqala kancane kancane ngokulula okuncane kanye nokuzivocavoca okuhamba phambili (ROM) , futhi luqhubeka ngamandla kuze kube yilapho izintambo zakho (neminye imisipha eyakhelene nayo) ikwazi ukusingatha imithwalo ephezulu nokucindezeleka okubekwe phezu kwabo.

Khumbula ukuhlola nodokotela wakho noma uchwepheshe wezempilo ngaphambi kokuqala lokhu, noma yimuphi omunye, uhlelo lokuzivocavoca lwe-hamstring strain rehab. Futhi, uma ngabe ukuvivinya umzimba kudala ubuhlungu obuhlala njalo, yiyeke ngokushesha bese ubona udokotela wakho.

Ukulungele? Ake siqale.

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I-Hamstring Isondela

Ake ucabange nge-clump enkulu ye-slop e-site lapho isisindo sakho siphume khona. Lezicubu i-collagen futhi ibizwa ngokuthi izicubu ezibomvu . Kuyinto umkhiqizo wenqubo yokuphulukisa evamile ngemuva kokucindezeleka kwe-hamstring. Indlela engcono kakhulu yokulungisa lesi sicubu sinomusa, welula kancane. (I-PT yakho ingase iphinde ikhethe ukwenza isisindo somzimba wokuzihlambalaza kanye nawe ukuze usize ukuqeda leyo nhla yezicubu eduze kwesayithi lakho lokulimala.)

Kunezindlela ezihlukahlukene zokuqala ukwelula izintambo zakho emva kokucindezeleka kwe-hamstring. Qala kancane kancane futhi ukwandise kancane ukuqina komkhawulo ngamunye phezu kwemaviki angu-4 kuya ku-6.

I-hamstring ehlukene elula ukuthi i-PT yakho ingabe ikunikeze yona ingafaka:

• Ukwelula kwesithwathwa
• I-thastring ithawula ilula
• Ukumangaza okumangalisayo kunama-stretch

Ukwelula ngakunye kungabanjwa imizuzwana engu-15 kuya kwezingu-30, futhi ungenza okuphindwe kabili kuya ku-5. Ama-hamstring stretches kufanele aqhutshwe amasonto ambalwa ngesikhathi sokuvuselela kwakho, futhi ungase ufise ukuhlala uguquguquka ngokususa ama-hammies izikhathi eziningana ngesonto ngisho nangemva kokuphulukiswa ngokugcwele.

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I-Hamstring Ukuqinisa Ukuzivocavoca

Enye ingxenye ye-rehab yakho kumele igxile ekuqiniseni ukuqiniswa. I-PT yakho ingakubonisa izivivinyo ezinhle kakhulu zokuqinisa ama-hamstrings akho. Ezinye imibono zingabandakanya:

• Amapulangwe adonsa phansi (qala ngomvuthwandaba kuphela njengokumelana kwakho, bese wenza izinto zibe nzima nakakhulu ngokungeza izinsimbi zezintambo)
• Ama-curst angama-hamstring
• Ibhuloho yeBhola ene-knee flexion
• Uhlezi ama-curst we-hamstring ne-band resistance
• Ukuzivocavoca okuhle
• I-Nordic eccentric curst hamstring curl

Khumbula, qala kancane kancane bese uthuthuka ngokukhulisa inani lokuphindaphindiwe kokuzivocavoca ngalunye noma ngokungeza ukumelana nezinsimbi ze-cuff noma ama-resistance bands.

Qinisekisa ukuthi wenza umsebenzi ngamunye wokuqiniswa kancane futhi ugxile engxenyeni engezansi ye-contraction. Imivimbo ye-Eccentric iyenzeka njengoba isando sakho sinweba. Ngakho-ke, uma wenza i-curst hamstring, ukulawula ukunyakaza kancane njengoba idolo lakho liqondisa yilona ingxenye engxenyeni ye-contraction. Ucwaningo oluthile lubonisa ukuthi ukuchithwa kwe-eccentric kungase kube nomthelela wokuzivikela ngokulimala.

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Inkomo Ukuqinisa Ukuzivocavoca

Khumbula, izintambo zakho ziwela emadolweni wakho ngemuva. Qagela? Imisipha yakho yenkomo iwela lapho futhi, ngakho ungawagodli ngenkathi ulungisa ukulimala kwesikhumba. Ithole lakho ne-hamstring zisebenza ndawonye ukusiza ukusekela idolo lakho, ngakho ukwenza umzimba wokuqinisa amathole kungasiza ukusekela umkhawulo wakho wonke ophansi.

Ukuzivocavoca ukuqinisa amathole akho kungabandakanya:

• Inkonyane ivusela
• Izindlela zokuqinisa i-Theraband
• Alfredson protocol for Achilles amandla

Ukuzivocavoca ngalunye okumele kwenziwe kufanele kwenziwe izikhathi ezingu-10 ukuya ku-15 kuphinda izikhathi eziningana ngeviki. Misa uma noma yikuphi ukuvivinya kwethole kuqala ukwandisa ubuhlungu ku-hamstring yakho eyalimala.

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Ukuzivocavoca kwe-Hip ne-Quad Stregnthening

Imisipha yakho ye-hip, njenge- gluteus medius , isiza ukulawula isikhundla somlenze wakho njengoba uhamba futhi usebenza. Uma izinyathelo zakho zibuthakathaka, umlenze wakho ophansi ungashintsha ngaphakathi bese ubeka ukucindezeleka ngokweqile emadolweni akho kanye nemisipha ewuzungezayo. Ukugcina izinyathelo zakho ziqinile kungasiza ekunciphiseni ukucindezeleka ngokweqile emisipha yakho yezintambo, okungase kubasize ekuvikelekeni okuqhubekayo ngemva kokucindezeleka kwesisu.

Ukuphakama komlenze oqondile kuyindlela enhle yokuqala umzimba wakho wokuqinisa ama-hip . Uma izinyathelo zakho ziqina futhi isando sakho siphelile, ungaqala ukuqinisa ukuqina kweqhwa, njengabagibeli be-hip .

Imisipha yakho ye- quadriceps ingaphambi kwethanga lakho, ihambisane ne-hammies yakho. Ukugcina lezi zinhlanzi ziqinile zingasiza ukusekela umkhawulo wakho wonke ophansi futhi udale ibhalansi phakathi kwayo yonke imisipha yomlenze wakho. Izivivinyo ze-arc quad ezincane noma ama-squats amancane angasiza ukugcina ama-quads wakho esebenza kahle ngenkathi uvuselela ama-hamstrings akho.

Ukuzivocavoca kwezintambo zakho kanye ne-quads kufanele kwenziwe ngezinombolo ezingu-10 kuya kwezingu-15, izikhathi ezintathu kuya kwezi-4 ngesonto.

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Ukuzinza Kwesisu Nezinsana

Izisipha zakho zomzimba nezisemathunjini zifakwe phezulu kwe-pelvis yakho, futhi izintambo zakho zitholakala ngaphansi kwe-pelvis yakho. Ngakho-ke, ukugcina ingqikithi yakho eqinile kungathinta isikhundla se-pelvic, futhi isikhumba esingekho esimweni esihle singenza ukucindezeleka okwenyuka nokucindezeleka emisipha yakho. Kunengqondo ukuthi umhlinzeki wakho womzimba angase asebenze ekuzivocavoca komzimba okuyinhloko njengengxenye yohlelo lwakho lokuvivinya umzimba. Eqinisweni, ucwaningo oluthile lubonisa ukuthi izinhlelo zokuvuselela kabusha ezibandakanya ukuzivocavoca komzimba zingenza imiphumela emihle kunezinhlelo ezingenakuqiniswa okuyisisekelo.

Ukuzivocavoca komzimba kanye nokuqiniswa komzimba okungase kubekwe yi-PT yakho kufaka:

• Ukuthambekela kwe-pelvic
• Amabhuloho
• Amabhuloho amabhola ezinzile
• Amapulangwe
• Izivivinyo ezine-quadruped

Khumbula ukuqala ngokuzivocavoca okulula okubeka ukucindezeleka okuncane emagqabeni akho, futhi uthuthuke ekuzivocavoca okunzima kakhulu njengoba umzimba wakho uphulukisa futhi uyakwazi ukubekezelela ubunzima obukhulu emisipha yakho.

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Ukulinganisa nokuPhathwa kwemisebenzi

Umhlinzeki wakho wezinto ezingokwenyama angase asebenze ngokulinganisela nokuzivocavoca okuphathelene nomnikazi njengengxenye yesimiso sakho se-restring strain rehab. Ukulinganisela okungalungile nokungazinzi kungenza imisipha yakho yomlenze, njengezintambo zakho, isebenze kakhudlwana ngesikhathi sokuqhuma okukhulu kwezemidlalo njengokudlala noma ukuqhuma. Lokhu kungabeka ukucindezeleka ngokweqile kuma-hamstrings akho, okuholela enkingeni.

Ukuzivocavoca umzimba kungabandakanya:

• Isimo somlenze ongashadile
• I-T-stance
• Ibhodi le-BAPS (ejwayelekile eyenziwa emtholampilo we-PT)
• Ukusebenzisa ibhodi ye-wobble ngenkathi umile ngezinyawo
• Imithi yokulinganisela ibhola yezokwelapha

I-caveat eyodwa ebalulekile yokuzivocavoca: sebenzisa ephephile. Ukuze uthuthukise ngempumelelo ibhalansi yakho, kufanele udale izimo ezinselele ibhalansi yakho, futhi lokhu kungakubeka esimweni lapho ungawa khona. Qinisekisa ukuthi uhlala uphephile ngenkathi wenza ibhalansi yakho yokuzivocavoca ngokugcina into eseduze ukuthi ungabambalela ukuze uzinze.

Umhlinzeki wakho womzimba angakubonisa izivivinyo ezingcono kakhulu ongayenza ukuze uthuthukise ibhalansi yakho ngesikhathi sokuvuselela i-hamstring.

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I-Plyometric Nokubuyela Emidlalweni Yokuzivocavoca

Njengoba uhlelo lwakho lwezokwelapha luhamba phambili, i-PT yakho ingase isebenze ngokuzivocavoca okukhulu kakhulu, okubizwa nge-plyometrics. Ukuzivocavoca kungafaka:

• I-drop-jump-exercises
• Ukuzivocavoca komlenze owodwa
• Ibhokisi lokuxhuma

Zonke lezi zivivinyo zinezinto ezifanayo ezifanayo: zibeka inani eliphezulu lokucindezeleka emisipha kanye namalunga akho aphansi. Kumele kwenziwe ngaphansi kokuqondiswa okudlule kwesiphakamiso sakho somzimba futhi kugcinwe izigaba zokugcina zenkinga yakho yokuguqulwa kwe-hamstring lapho ukuphulukiswa okuphawulekayo kwenzekile.

Umhlinzeki wakho womzimba angaphinda enze ukuhlolwa kokusebenza okusebenzayo ukuze anqume ukuthi (futhi uma) kuphephile ukuthi ubuyele kuma-athletics aphezulu . Lezi zivivinyo zenzelwe ukunseleleka imisipha yakho yomlenze, njenge-hamstrings, futhi ingasiza i-PT yakho ukuthi inqume ukuthi ungabuyela ezemidlalo.

Uma isisu sakho siphululile futhi usulungele ukuqhubeka nomtholampilo wezokwelapha futhi ubuyele emisebenzini evamile, i-PT yakho ingasebenza nawe ukuhlela uhlelo lokuzivocavoca ekhaya ukuze likusize ugcine ukuguquguquka okunamandla, amandla, ukulinganisela, nokukwazi ukujula kukusiza ukunciphisa ingozi yezinhlanzi ezizayo ze-hamstring.

Uma ngabe unenkinga yokungena, i-PT yakho ingathuthuka ngokuzivocavoca, okufana nalolu hlelo, ukukusiza ukuba ululame ngokugcwele. Hlola nomuthi wakho wezokwelapha ukuze uqale ohlelweni lwakho lomuntu siqu we-rehab lwenkinga yakho ye-hamstring ukuze ubuyele ekuhambeni okusebenza kahle ngokushesha nokuphepha.

_Imithombo:

_{I-goosens, i-EW et al. "Amandla angaphansi kwe-hamstring amandla kanye nomlenze oyedwa we-hop enqoleni ukubikezela ukulimala kwe-hamstring kubafundi be-PETE." I-Euro J ye-Sport Sci. 2015 15 (5): 436-42.}

_{U-Sherry, MA no-Best, TM. "Isiboshwa sezinhlelo ezimbili zokuvuselela ukwelapha izifo ezinzima kakhulu." UJOSPT, 2004; 34 (3): 116-125.}