4 Zochita Zolimbitsa Pansi Pansi ndi Tibialis Anterior Zofooka

Ngati muli ndi phazi kapena zofooka m'matumbo anu a m'munsi, ndiye kuti mungapindule ndi chithandizo chamankhwala kuti muthe kukonza njira yanu yapamwamba yowonongeka ndikuyambiranso kuyenda mwendo wanu. Wodwala wanu wamagetsi adzagwira ntchito ndi inu kuti akuthandizeni kuyamba kugwiritsa ntchito mwendo wanu mwachizolowezi kachiwiri.

Pali mankhwala ambiri opatsirana opatsirana chifukwa cha phazi la phazi kuphatikizapo kutambasula, kutulutsa mphamvu zamagetsi (NMES), mapulogalamu otsekemera kuti akweze phazi lanu , kapena kupopera pogwiritsa ntchito phazi lachiuno .

Kuchita masewera olimbitsa thupi ndi chimodzi mwa zipangizo zofunika kwambiri zomwe mungagwiritse ntchito pokonza phazi lachitsulo kuchokera ku tibialis anterior kufooka. Zochita zadontho la phazi zimaphatikizapo zizindikiro zina zomwe zingakuthandizeni kuti mukhale ndi mphamvu komanso mpweya wabwino wa tibialis wanu wamkati. Kutambasula kwa minofu ya mwana wanu wamphongo n'kofunikanso pamene muli ndi dontho la phazi.

Dontho lamanzere lingayambidwe ndi zifukwa zingapo, kotero ndikofunika kuti mupite kukaonana ndi dokotala nthawi yomweyo ngati mukukumana ndi zofooka mu tibialis yanu yamkati. Dokotala wanu akhoza kuchita mayesero apadera kuti adziwe chomwe chimayambitsa phazi lanu ndikuyambitsa njira yoyenera ya chithandizo.

Wodwala wanu wathanzi angakuthandizeni kuchita masewerowa moyenera, ndipo purogalamu iyi ndi sitepe ingapereke malingaliro ena momwe mungayambire.

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Zovuta Zojambula Zojambula Zamanja

Kuti muyambe kulimbitsa thupi lanu kuti muthetse phazi lanu, mutenge mawonekedwe osakaniza. Mukhoza kulandira imodzi kuchokera kwa wodwalayo, kapena mukhoza kugula ku sitolo yanu ya masewera.

Sungani gulu lanu ku chinthu chokhazikika ngati mwendo wa tebulo kapena sofa. Kenaka tizimangiriza gulu lanu ndikuliika pafupi ndi phazi lanu pafupi ndi zala zanu. Zingakhale zothandiza kuti mpumulo wanu wapansi ugone pamtsamiro wawung'ono kuti chidendene cha phazi lanu chisakanike pansi.

Kenaka, kwezani zala zanu ndi phazi pamene mukuweramitsa bondo lanu. Matumbo anu ayenera kusuntha pamene mutasintha phazi lanu. Sungani phazi lanu mpaka momwe mungathere, gwiritsani ntchito mapeto anu kwachiwiri kapena ziwiri, ndipo pang'onopang'ono mubwerere kumalo oyambira.

Gwiritsani ntchito masewerawa mpaka 10 mpaka 15 kapena mpaka matayala anu amtundu wa tibialis ndipo simungathe kusintha mavoti anu. Kenaka, pitirizani kuchita zochitika zotsatirazi.

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Anterior Tibialis Kulimbitsa Ndi Chovala Wolemera

Mukhoza kugwiritsa ntchito kulemera kwa chikopa kuti mutsimikizire kuti mukuthandizani kuti musamaponde phazi lanu. Yambani pokhala pa mpando ndi kukulitsa chikhomo chanu cholemera kuzungulira zala. Onetsetsani kuti ndi otetezeka.

Yambani ntchitoyi pokhala ndi chifuwa chanu pa phazi lanu ndipo kenako musinthasinthe chiuno chanu kuti phazi lanu ndi zala zanu zisunthike kumbali yanu. Pamene phazi lanu likusinthasintha, limbani malo awiri kwa mphindi zingapo, ndipo pang'onopang'ono muzitsitsa zala zanu kumbuyo. Bwerezerani zochitikazo 10 mpaka 15 mobwerezabwereza.

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Isometric Zochita Zojambula Zambiri

Zojambula zojambulazo ndi mtundu wa kuyenda komwe minofu ikugwirizanitsa, koma palibe kuyenda komwe kumachitika palimodzi. Ndi zophweka kuchita, ndipo zingakuthandizeni kulimbitsa thupi lanu lachilengedwe la tibialis minofu muzitsulo zinazake za kuyenda.

Kuti muyambe kupanga tizilombo tomwe timapanga tizilombo tomwe tikulimbitsa, tsatirani malangizo awa:

1. Khalani pa mpando kapena kugona pansi.
2. Lembani mwendo umodzi pambali pa mzake ndi mwendo wanu wokhudzidwa pansi.
3. Ikani phazi lanu pamwamba pa bondo lomwe mukufuna kuti muzichita.
4. Lembani pamwamba pa phazi lanu lofooka kupita kumalo a phazi lanu lina. Kumbukirani, palibe kayendetsedwe kake kamene kamayenera kuchitika pamakani ako.
5. Gwiritsani ntchito malowa kwa masekondi asanu, ndipo pang'onopang'ono mutulutse.

Pangani zochitika 10 mpaka 15 za zochitikazo, kawiri kapena katatu patsiku.

Kumbukirani kuti masewero olimbitsa thupi angathe kulimbitsa minofu yanu, koma mphamvu imangowoneka pa ROM yomwe mukuchita. Izi zikutanthawuza kuti muyenera kusintha mosiyana ndi momwe mimba yanu imachitira mukamachita masewera olimbitsa thupi.

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Zochita Zolimbitsa Thupi: Ng'ombe Yongolani

Pamene minofu yanu yamtundu ndi yofooka, simungathe kusintha phazi lanu. Izi zikhoza kuyendetsa mkondo wanu pamalo pomwe mwana wanu wafupikitsidwa. Ng'ombe yotambasula imatanthawuza minofu yolimba, kutambasula kwa mwana wanu wa ng'ombe kungakhale kofunikira kuti muwongole bwino phazi lanu.

Njira yosavuta kutambasula mwana wanu wa ng'ombe ndi kupanga thala la thaulo likutambasula. Lembani thaulo kuzungulira mpira wa phazi lanu, yang'anizani bondo lanu molunjika, ndi kukoka mapeto a thaulo kuti phazi lanu lizitha kuyenda ndi kutambasula mwana wanu wa ng'ombe.

Gwirani kutambasula kwa masekondi 15 mpaka 30, kenako pumulani. Pangani katatu kapena asanu katatu patsiku.

Mawu Ochokera

Kukhala ndi phazi lachitsulo kuchokera ku tibialis kufooka kwapansi kungakhale chinthu chowopsya. Zingakuthandizeni kuti musayende mwachizolowezi ndipo mukhoza kuchepetsa luso lanu lochita ntchito zanu za tsiku ndi tsiku. Kuyambira pa ntchito zolimbitsa nthawi yomweyo ndikofunika kuti zinthu zisunthirenso mwachizolowezi.

Ngati muli ndi dontho la phazi chifukwa cha kufooka kwa thupi lanu lachiberekero la tibialis, pitani kuchipatala mwamsanga kuti mutsimikizire kuti mumadziwa bwino chifukwa cha vuto lanu. Zochita zothandizira kulimbitsa minofu yomwe ili pafupi ndi mchiuno mwanu zingakhale zofunikira kukuthandizani kuti mupeze mphamvu zowonjezera ndikubwerera kuntchito yabwino ndi kuyenda.

> Chitsime:

> McKeon, P ndi Fourchet, F. Kusuntha Mphindi: Kuphatikiza Pulogalamu Yoyendetsa Madzi ku Kukonzanso kwa Zowonongeka Kwambiri. Makliniki ku Medi Med. 2015, 34 (2): 347-361.