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Umlenze oqondile uphakamisa ungenayo i-braceUma uke wahlinzwa ngokuguqa ngamadolo njengendlela yokulungisa i- anterior cruciate ligament (ACL) noma ukukhululwa kwe-patellar lateral , khona-ke ungadinga isazi somzimba ukukusiza ngokuvuselela kwakho. Umhlinzeki wakho womzimba uzosebenza eduze nawe ukusiza ukuthuthukisa ibanga lakho lokuguqa namandla kanye nokunciphisa ubuhlungu bakho emadolweni nokuvuvukala.
Umgomo oyinhloko emva kokuhlinza ngamadolo kukusiza ukuthi ubuyele emsebenzini wakho ojwayelekile nomsebenzi. Ngemuva kokuhlinzwa, imisipha emlenzeni wakho cishe izoba buthakathaka, futhi umhlinzeki wakho wezokwelapha uzokunikeza umzimba wokuzivocavoca ukuze akusize uthuthukise amandla ezinqulwini zakho, ama- quadriceps , ama- hamstrings , nemisipha yamathole.
Ukuphakama komlenze oqondile kuyindlela enhle yokusiza ukuthuthukisa amandla we-quadriceps yakho nemisipha ezinqulwini zakho. Indlela ejwayelekile yokuvuselela i-ACL izofaka phakathi ukwenza umlenze oqondile ovusela ngemuva kwakho, ohlangothini lwakho, nesisu sakho ukusiza ekubhekeleni lawo muscle asekela idolo lakho futhi usize ngokuhamba okuvamile.
Ngemuva kokuhlinzwa kwakho kwamadolo, kufanele uvikele amadolo akho ngaphandle kwamandla angaphandle angase abeke amazinga aphezulu okucindezeleka emadolweni akho. Amandla we-Shear, afana nalawo awakhipha ngokungajwayelekile phambili noma eceleni, angaphazamisa amadologi akho lapho ephulukisa ngemva kokuhlinzwa. Lokhu ukuphazanyiswa kungabangela ukulimala kabusha kwemigudu yakho bese kuphuza ukubuyiswa kwakho. Esikhathini esibi kakhulu-simo, ukulimala kabusha emadolweni akho kungadinga ukuba uphinde uhlinzekwe ngamadolo ukuze ulungise umonakalo.
Ngakho uvikela kanjani emelene nempi engafuneki ehamba ngehlangothini lamadolo ngenkathi wenza ukuqeqeshwa komlenze okuqondile? Ingabe ikhona indlela yokwandisa inani lesisindo osisebenzisayo ngenkathi umlenze oqondile uvuka ngenkathi uqapha ngokumelene namandla omgogodla angahle akhomele amagciwane akho okuphulukisa?
Kulesi sihloko esilandelayo, uzothola ngendlela efanele yokwandisa ukuphikiswa emisebenzini yakho yokukhulisa umlenze oqondile ngenkathi uvikela izigulane zakho zokuphulukisa ngokucindezeleka okungafuneki okungase kulimaze futhi idolo lakho.
Ngaphambi kokuqala lokhu kuqhubeka kokusebenza, sicela ungene nodokotela wakho noma uchwepheshe wezempilo ukuze uqinisekise ukuthi ukuvivinya kuphephile isimo sakho esithile.
Indlela yokwenza umlenze oqondile uphakamise
Uma usukwazi ukwenza amasheya ambalwa okuphindaphinda kuka-10 kuya ku-15 okuphindaphindiwe komlenze oqondile ophakanyiswayo ngesibhamu sakho, ungayinselela imisipha yakho emadolweni ngokwengeziwe ngokuphakamisa umlenze oqondile ngokungaqiniseki. Kumelwe uhlole nodokotela wakho noma uchwepheshe wezokwelapha ngaphambi kokuba wenze umsebenzi ngaphandle kwe-brace yakho, njengoba amandla amakhulu ngokusebenzisa ivilo lakho elihlangene lingase liphazamise imigudu njengoba igula.
Umlenze oqondile uphakamisa ngaphandle kwe-brace yakho kwenziwa njengalabo abane-brace yakho. Themba ngemuva kwakho, bhonta idolo elilodwa, qinisa i-quadriceps yakho, uphakamise umlenze wakho up 12 amasentimitha. Phinda izikhathi ezingu-10 kuya kwezi-15.
Ukwenza umlenze oqondile uvule ohlangothini lwakho, ngaleyo ndlela uqinisa imisipha yakho ye- gluteus medip of your hip, ulale eceleni kwakho ngomlenze wakho wokuhlinzwa phezulu. Bhonya idolo lakho eliphansi ukuze uzinze. Qinisekisa imisipha yakho ye-quadriceps, uphakamise umlenze wakho ngamasentimitha angu-12 phezulu. Qinisekisa ukuthi uguqa idolo lakho ngqo futhi uhambelane nawe izinyathelo nomzimba. Yenza okuphindaphindiwe kuka-10 kuya ku-15.
Iphutha elivamile ngesikhathi umlenze oqondile uphakamisa ohlangothini lwakho ukuvumela umlenze wakho ukuba uqhube phambili ngenkathi ukhulisa. Qinisekisa ukuyigcina emgqeni nomzimba wakho ngenkathi uphakamisa futhi unciphisa umlenze wakho.
Uma wenza umlenze oqondile uvuka esiswini sakho, nje ulale amanga, uqine i-quadriceps yakho, uphakamise umlenze wakho cishe ngamasentimitha angu-10. Qinisekisa ukuba ungagudluki noma uphendukele emuva kwakho ohlangothini olulodwa. Phakamisa futhi unciphise umlenze wakho kancane ukuze uphindwe izikhathi ezingu-10 kuya ku-15.
Uma ukwazi ukwenza ama-2 kuya ku-3 amasethi wokukhulisa umlenze ongenqunyiwe futhi awunasisindo futhi awunayo i-knee brace, yisikhathi sokuyinselele imisipha yakho yomlenze ngokwengeziwe ngokungeza isisindo.
Umlenze oqondile uphakamisa nge-Brace
Umlenze oqondile uvele ngokushesha emva kokuhlinzwa kungenziwa ephephile ngokusebenzisa i- knee brace yakho. Izikhathi eziningi ngemuva kokuhlinzwa okuhlinzekwa yi-ACL noma ukuhlinzwa, udokotela wakho ohlinzayo uzokudinga ukuthi ugqoke i-brace emadolweni ukuze uyivikele ekunqobeni ngokweqile noma ekuqondiseni. I-brace yakho nayo isiza ukuvikela idolo lakho kusukela emaceleni ukuphoqa ngokusebenzisa idolo lakho elihlangene.
Ukwenza lokhu kuphakanyiswa komlenze wokuqala, gcina u-brace on, ulale phansi, ugobe idolo lakho elingenalutho, futhi ugcine ngqo ibhande lakho lokugqoka. Zama ukuvumelanisa ama-quadriceps wakho ngokulungisa ibhande lakho yonke indlela, futhi kancane kancane uphakamise umlenze wakho phezulu phansi.
Kumele uphakamise umlenze wakho cishe ngamasentimitha angu-12, ubambe kule ndawo ngomzuzwana owodwa noma emibili, bese wehlisa kancane umlenze wakho phansi. Phinda lokhu kusebenza izikhathi ezingu-10 kuya kwezi-15.
Ukuqinisa imisipha yakho ye-hip, ungenza lo mlenze oqonde ngqo ohlangothini lwakho noma esiswini sakho. Vele uqiniseke ukuthi ugcina ibhande lakho ukuvikela idolo lakho, ugcine imisipha yakho ye-quadriceps, futhi uphakamise kancane bese unciphisa umlenze wakho wokuphindaphinda 10 kuya ku-15.
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Engeza Ukuphikiswa Ku-SLR Yakho Ngenkathi Ukuvikela I-Knee YakhoUkwengeza izigqoko zezinyosi emlenzeni wakho oqondile ukuphakamisa kungasiza ekunciphiseni imisipha yakho yomlenze ngaphezulu futhi kungasiza ukuqhubekela phambili uhlelo lwakho lokuqinisa emva kokuhlinzwa kwegciwane lakho. Ukwengeza ukumelana kufanele kwenziwe ngokuphepha ukuvimbela amabutho ekhanda ekucindezeleni ngokweqile ama-kneum ligaments ngenkathi ephulukisa.
Ukuze ungeze ngokuphepha isisindo sakho sokunene sivuke, sebenzisa kuqala isisindo esisodwa se-pounds bese usibophe eduze kwethanga lakho ngaphezu kwe-kneecap yakho. Lokhu kusiza ukwengeza ukumelana ngaphandle kokubeka ukucindezeleka okukhulu emadolweni akho.
Inani lokumelana lizozizwa likhanya futhi lingase lingabi yinselele kakhulu kusukela i-torque (khumbula i-physics) emlenzeni wakho izobe unciphise ukubekwa kwesisindo, futhi ngaleyo ndlela ingalo emfushane ye-lever.
Ngesisindo ngaphezu kwe-kneecap yakho, yenza ukuqeqeshwa komlenze wakho oqondile njengoba ngaphambili. Yenza okuphindaphindiwe kuka-10 kuya kwezingu-15, futhi yakha ama-2 kuya ku-3.
Ungakwazi ukwandisa inani lesisindo osisebenzisayo ngezindlela ezimbili: sebenzisa isisindo esinzima kakhulu ngaphezu kom kne wakho ukwenza umsebenzi, noma uqale ukuhambisa isisindo sakho se-cuff endaweni engaphansi kwe-kneecap yakho.
Uma usebenzisa isisindo se-cuff ngaphansi kwe-kneecap yakho, uzobe ubeka ukucindezeleka ngoshukela lakho, futhi lokhu kungafaka ukucindezeleka ku-ACL yakho yokuphulukisa noma eminye imigudu, ngakho-ke qiniseka ukuthi ukhuluma nodokotela wakho ongokwenyama ngaphambi kokushiya isisindo se-cuff phansi umlenze.
Uma ungenza ama-2 kuya ku-3 amasethi okuphindaphindiwe kwezingu-10 kuya kwezi-15, ulungele ukuthuthela ekugcineni kokuqhubeka komlenze oqondile.
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Umlenze oqondile uphakamisa ngokuphikiswa okugcweleUkuze wenze ukuvivinya kwe-SLR ngokumelana okugcwele, faka isisindo sakho samakhilogremu angu-1 entendeni yakho. Lokhu kungabangela ukucindezeleka okukhulu emadolweni akho, ngakho qiniseka ukuthi uhlole nodokotela wakho noma uchwepheshe wezempilo ngaphambi kokuqala lokhu.
Yenza imizimba yakho ye-SLR ngokuphindaphindiwe kuka-10 kuya ku-15 ngemuva kwakho, ohlangothini lwakho, nesisu sakho. Ukwandisa ukuphikiswa, sebenzisa nje isisindo esinzima kakhulu esikhwameni sakho lapho wenza izivivinyo.
Ngemuva kokuhlinzwa kwamadolo, umlenze oqondile ungakhuphuka kungaba yindlela enhle kakhulu yokusebenza ekuqiniseni imisipha yakho yomlenze nomlenze. Ukuzivocavoca kungase kube nomthamo ophawulekayo wokucindezeleka emigodini yakho yokuphulukisa namathonti. Ngokuqala ukusebenzisa i-knee brace, bese uthuthukela inani lokumelana ngokushintsha ukubekwa kwesisindo se-cuff, ungaqiniseka ukuthi uyinselele imisipha yakho yomlenze ngenkathi ugcina amadolo akho emilonyeni ephephile.