Uma ngabe ungenasikhulekile ngokwanele ukuthi uke wabhekana ne-splin ye-yourterior cruciate ligament (ACL) yakho , khona-ke uyazi ukuthi buhlungu kanjani futhi bulimaza lokhu kulimala kungaba. Izinyembezi ze-ACL yakho zingakuvimbela ukuba uhlanganyele ngokugcwele ezemidlalo, futhi ungadinga ukuhlinzeka ukusiza ukulungisa i-ACL yakho.
Ngemuva kokulimala kwe-ACL, ungase usebenze nomhlinzeki wenyama ukuze akusize ubuyekeze ibanga elivamile lokuhamba (ROM) namandla , ukunciphisa ubuhlungu bamadolo , futhi uqede ukuvuvukala kwamadolo.
Uma udinga ukuhlinzwa, umhlinzeki wakho wezempilo angakusiza ukukuqondisa ngeprotocol yakho ye- ACL , futhi angakusiza ukuthi ubuyele ekuhambeni okujwayelekile, ukugijima, nomsebenzi wezemidlalo ngokushesha futhi ngokuphepha.
Izingxenye ze-ACL Rehab Program
Uhlelo lwe-ACL rehab luzogxila ezingxenyeni eziningi ukukusiza ukuthi ubuyele ekuhambeni kokusebenza okujwayelekile. Lokhu kufaka phakathi, kepha akukhawulelwe ku:
- Ibuyisela i-ROM
- Ukuthuthukisa amandla we-quadriceps yakho, ama-hamstrings, amathole, nemisipha ye-gluteal
- Ubuhlungu obunzima nokuvuvukala emadolweni akho
- Thola ukuqeqeshwa
- Ukuqeqeshwa ngokulinganisela
- Ukuqeqeshwa kwe-Plyometrics
- Buyela emsebenzini nakwezemidlalo evamile
Esinye isici esibalulekile sokusebenza nomhlengikazi wakho wezempilo ngemuva kokulimala noma ukuhlinzwa kwe-ACL ukuthuthukisa amasu okusiza ukuvimbela izinyembezi ze-ACL ezizayo. Ezinye zalezi zindlela zihlanganisa ukugcina amandla afanele emisipha yakho yomlenze nokugcina ukulinganisela okuhle nokuqaphela isimo sakho somzimba.
Ukujula nokuhamba kahle
Enye indlela yokusiza ukuvimbela ukulimala ku-ACL yakho ukufunda ukuthi ungagxuma kanjani futhi usebenzise kahle umhlaba.
Uma ungayithathi kahle futhi uhamba ngendlela efanele uma ugoqa futhi ugoqa, kungenzeka ukuthi ubeka amadolo akho ngaphansi kokucindezeleka ngokweqile nokucindezeleka, futhi lokhu kungahle kulimale i-ACL yakho emadolweni.
Ukuze ufunde indlela efanele yokugxuma kanye nomhlaba ukuvimbela ukulimala kwe-ACL, kufanele uqale wazi indlela engafanele yokugxuma nokuhlala.
Lokhu kuhilela ukugxuma nokufika ngendlela yokuthi amadolo akho ahlangane ngokushesha lapho ephuma ekugxumeni noma lapho efika eqaqa.
Lapho amadolo akho ehlangana ndawonye ngenkathi eqaqa, ukucindezeleka ngokweqile nokucindezeleka kufakwa emadolweni akho, futhi amathambo akho angashintsha kancane. Lokhu ukujikeleza nokucindezela ngodolo lwakho kungafaka i-ACL yakho ngaphansi kokucindezeleka okukhulu, futhi lokhu ukucindezeleka kungaholela ekwenzeni i-ACL noma izinyembezi ezigcwele.
Uma uqaqa, unciphisa inani lamadolo akho angena ngalo futhi uthinte uma usuka futhi ufika ungasiza ekunciphiseni ithuba lokulimaza i-ACL yakho. Ngokusebenza nodokotela wakho wezokwelapha nokuqeqesha ngokufanele ukugxuma kanye nomhlaba, isikhundla esifanele samadolo akho siyoba yisimo sesibili kuwe.
Nansi indlela yokuzijayeza ukujula nokufika emtholampilo noma ejimini:
- Hamba ngezinyawo zakho mayelana nobubanzi be-shoulder-width.
- Beka umugqa omncane ngaphesheya phansi phambi kwezinzwane zakho, bese ubeka isibuko phambi kwakho.
- Hlola ngezinyawo zombili phezu komugqa ngenkathi ubuka esibukweni.
- Qinisekisa ukuthi amadolo akho ahlangane uma ususa noma ufika.
- Hlola emuva emuva komugqa, ugcine izinyawo zakho ububanzi behlombe kanye namadolo akho eceleni uma usuka futhi ufika.
Ngemuva kokwenza okuphindaphindiwe okuphindaphindiwe kwe-hopping, kube nomunye umuntu akubuke uhambe futhi uhambe ukuze uqinisekise ukuthi amadolo akho awathinta nokuthi izinyawo zakho zihlala ububanzi begceke ngaphandle.
Ukuqhuma Ukuqhuma
Uma usuqedile ukugoqa ngaphezu komugqa, sekuyisikhathi sokungeza inselele encane ekuqeqesheni kwakho. Ukuze wenze lokhu, ungasebenzisa ibhokisi le-plyometric ukuze ugxume futhi uphume. Nalapha, sebenzisa isibuko ukuqinisekisa ukuthi uhlukanisa izinyawo zakho ububanzi begceke futhi amadolo akho awathinti uma eqa noma efika. Ukushintsha ukuphakama kwebhokisi kungangeza inselelo eningi noma encane uma kudingeka.
Ungaziphonsela inselelo ngokugxuma eceleni komugqa noma ungene noma uphume ebhokisini. Umgomo uhlala ufana-umhlaba njalo ngamadolo nezinyawo zakho ngaphandle.
Uma usuqhafaza futhi uhamba kahle njalo ngezinyawo zombili (yenza umuthi wakho wezitho zomzimba akubone), sekuyisikhathi sokuqhubekela phambili emlenzeni owodwa womlenze .
Qala umlenze owodwa ungena ngokugxuma ngaphezulu komugqa owodwa phansi. Hlola phambili nangemuva, uqinisekise ukuthi idolo lakho aliphenduleli ngaphakathi uma usuka noma uhlala. Uma ukuhamba ngaphezulu komugqa kulula, qhubeka phambili ebhokisini ugijima ngomlenze owodwa, phambili nangemuva noma eceleni. Vele uqiniseke ukuthi idolo lakho lihlala phezu kwezinzwane zakho futhi alingaphambuki emithonjeni ngenkathi ehamba.
Khumbula, hhayi konke ukulimala kungavinjelwa. Kodwa ngokufunda ukugxuma nokuhlala kahle kahle emtholampilo, ungase ukwazi ukunciphisa ithuba lokuhlupheka kokulimala kwamadolo njenge-ACL uma udlala imidlalo.
Khuluma nodokotela wakho noma uchwepheshe wezempilo ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca ukuze uqiniseke ukuthi kuphephile ukuba uyenze. Umhlinzeki wakho womzimba angakusiza futhi ukuba usebenzise uhlelo olufanele lokuqeqesha, kufaka phakathi ukugxuma okulungile nokufika, ukusiza ukuvimbela ukulimala kwe-ACL.
Umthombo: J. Troy Blackburn, uMarc F. Norcross, uLindsey N. Cannon, noSteven M. Zinder (2013) Ukuzikhukhumeza Nokubheka Ama-Biomechanics Okuxhunyaniswe Ne-Anterior Cruciate Ligament Ukulayisha. I-Journal of Training Athletic In-Press.