Ukuqinisa Imisipha Esekela I-Ligament Yase-Anterior Cruciate
Ukulimala kwe-ACL, kufaka phakathi ama-sprains noma izinyembezi , kungenye yezinto ezivame ukulimala ngamadolo. Ngenkathi izingozi zizokwenzeka, kunezindlela zokusiza ukuqinisa imisipha eyisekelayo yamadolo, futhi usize ukuvimbela ukulimala noma udinga okungadingekile emadolweni. Lolu hlelo oluqinisayo lugxile ekwandeni amandla emisipha yomlenze. Lokhu kuzoholela emandleni omlenze okwandisa futhi kuhlangane ngokuqinile emadolweni.
Khumbula, inqubo yinto yonke; qaphela ifomu lakho ngesikhathi kusebenza lezi zivivinyo ukuze ugweme ukulimala. Nazi izindlela ezintathu zokuqinisa imisipha yomlenze nokuvimbela ukulimala kwe-ACL:
I-Quadriceps Ukuqinisa Ukuvivinya Ukuvimbela Ukulimala kwe-ACL
Imisipha ye-quadriceps imisipha emine ehlukene phambi kwethanga.
- Ukuhamba kwama-Lunges (3 kusetha x 10 ukubuyela emuva)
- Isikhathi esiphelile: 6.5 - 7.5 iminithi
- Injongo: Qinisa imisipha ye-thigh (quadriceps).
- Lunge phambili phambili ephethe umlenze wakho wokunene.
- Phuma ngomlenze wakho wokunene uphinde uhambe phambili ngomlenze wakho wesobunxele.
- Yehlisa idolo elingemuva phansi.
- Qinisekisa ukuthi ugcine ibhande lakho langaphambili phezu kwekhanda lakho.
- Lawula ukunyakaza bese uzama ukugwema idolo lakho langaphambili ukusuka ekungeneni ngaphakathi.
- Uma ungeke ubone izinzwani zakho emlenzeni wakho ohola phambili, wenza lo msebenzi ngokungalungile.
I-Hamstring Exercises Yokuvimbela Ukulimala kwe-ACL
Imisipha ye-hamstring i-tendon ezinhlanu ezihlukene ngemuva kwethanga.
- Ukugubha (3 kusetha x 10 ukubuyela emuva)
- Isikhathi esiphelile: 7.5 - 8.5 iminithi
- Injongo: Qinisa imisipha yezintambo.
- Kneel phansi phansi ngezandla ngakwesokunene sakho.
- Yiba nomlingani ubambe ngokuqinile emaqenjini akho.
- Ngemuva oqondile, sondela phambili okuholela ezinqulwini zakho.
- Amadolo akho, i-hip kanye nehlombe kufanele iqondiswe ngqo lapho uhlala phansi.
- Ungaphetheli okhalweni.
- Kufanele uzizwe izintambo ngemuva kwethanga lakho ukusebenza.
- Phinda umsebenti wezinqola ezingu-3 ze-10, noma inani lezingu-30.
Ukulinganisela Ukuvivinya Ukuvimbela Ukulimala kwe-ACL
Izifundo zibonisa ukuthi amandla amancane okugwedla izinyawo namandla we-quadricep angadlala indima ekulimazeni kwe-ACL. Ngakho-ke ibhalansi ekhulayo iboniswa ukusiza ukudala ukulingana phakathi kwamandla emisipha ye-quadricep ngokumelene nemisipha ye-hamstring.
- Ukukhuphuka komuntu oyedwa (ukuphindaphinda 30 x 2 ukubuyela emuva)
- Isikhathi esiphelile: 8.5 - 9.5 iminithi
- Injongo: Lo msebenzi uqinisa imisipha yenkomo futhi kwandisa ibhalansi.
- Vuka ngezandla zakho eceleni kwakho.
- Bhonqa ibhande langakwesokunxele uphinde ugcine ibhalansi yakho.
- Khulisa kancane izinzwane zakho zokunene ngokulinganisela okuhle.
- Ungabamba izingalo zakho ngaphambi kwakho ukuze usize.
- Phindaphinda kancane izikhathi ezingu-30 bese ushintsha kwenye indawo.
Njengoba uqina, ungase udinge ukungeza okuphindaphindiwe okunye kulo msebenzi ukuze uqhubeke nomphumela wokuqinisa wokusebenza. Kukhona ukuzivocavoca okunamandla okuthi lapho kuhlanganiswe nalokhu kuzosiza ukuqinisa imisipha yokusekela nokuvimbela ukulimala kwe-ACL .
Umthombo:
Uhlelo lwe-PEP, iSanta Monica Sports Medicine Research Foundation, olutholakala ngo-4/3/2014.