Zochita zimalimbikitsa kukweza mphamvu ndi kuyenda
Kuvulala kwapachilendo (ACL) kungakhale kovuta monga dzina likumveka. Zimaphatikizapo ligament pakati pa bondo lomwe limathandiza kuti fupa la fupa lisatuluke patsogolo pa fupa la ntchafu. Kuvulala kwa ACL kumayambitsidwa ndi kutambasula kwambiri kapena kuchotsa ligament, mwina pang'onopang'ono kapena kwathunthu.
Kuvulala kwa ACL kumakhudza kwambiri bata la bondo lanu, zomwe zimapangitsa kuti mukhale ndi mphamvu ya mwendo komanso kuti mulepheretsedwe .
Misozi yowopsya kapena kuphulika kumafunika kuchitidwa opaleshoni ndi kukonzanso kwakukulu kuti mubwezeretsetu kuyenda kwanu.
Kukonzekera Kwawo Kwathu
Ngati muli ndi vuto la ACL, pali zochitika zingapo zomwe mungachite pakhomo kuti mukhalebe olimbitsa ndi kuyenda popanda kuvulaza ACL. Izi zikhoza kuchitidwa musanayambe opaleshoni ngati mukufunikira, kapena mogwirizana ndi mankhwala opitiriza.
Cholinga chake ndi kupeĊµa kuponderezedwa kwa bondo kapena ntchito iliyonse imene ingakhale yolemetsa. M'malo mwake, mungaganizire kulimbitsa minofu yomwe ili pafupi ndi bondo- quadriceps ("quads") ndi zowomba ("hams") - pang'onopang'ono ndikuyendayenda kuti bondo lanu lisamafewe. "
Pochita izi kunyumba (mwadongosolo ndi dokotala wanu kapena wodwalayo ), mungathe kukonzekera bwino opaleshoni ngati mukufunikira, kapena kuti mupeze phindu lenileni la pulogalamu yokonzanso.
Zochita Zomwe Knee Yanu Ikusowa
Poyamba kuyamba, kayiwala malingaliro "osamva, osapindula." Ngakhale kuti simungasangalale mukamagwiritsa ntchito qual ndi hams, pewani kuchoka kulikonse komwe kumapweteka kwambiri.
Kumbukirani kuti kukankhira molimba kwambiri kungapangitse zinthu kukhala zoipira ndipo zimakhala ndi nthawi yowonongeka.
Nazi njira zitatu zabwino kwambiri (ndi zotetezeka) kuti muzitha kuvulaza ACL pamene mukuyamba:
- Zithunzi zazitsulo zimaphatikizapo kukula kwa bondo popanda kulemera. Yambani pokhala pansi ndi miyendo yanu itatulutsidwa. Pewani bondo lovulala pang'onopang'ono mutayendetsa chidendene. Pendetsani phazi pang'onopang'ono pamalo oyamba ndi kubwereza katatu.
- Zomwe zimagwiritsidwa ntchito pazomwe zimagwiritsidwa ntchito. Pachifukwa ichi, mufunika kukhala pansi ndi mwendo wanu wovulala ndipo mwendo wanu wina ukuwerama. Tsopano pang'onopang'ono mgwirizanitsa quadriceps wa bondo lovulala popanda kusuntha mwendo ndi kugwira kwa masekondi khumi. Khazikani mtima pansi. Bwerezani nthawi 10.
Kuwoneka kumaso kwa mawondo kumakhala kumagona m'mimba mwako ndi miyendo yako molunjika. Tsopano pindani bondo lanu lovulala ndikubweretsa chidendene chanu kumbali yanu. Gwiritsani masekondi asanu. Khazikani mtima pansi. Bwerezani nthawi 10.
Zochita Zitatha Pambuyo Potsitsimula Kwambiri
Pamene kutupa kwa bondo lanu kumayamba kuchepa, muyenera pang'onopang'ono kuima pamapazi onse popanda kukonda mwendo wosavulazidwa. Mukamatha kuchita izi, mukhoza kuyamba kuwonjezera zotsatirazi:
- Kuwonjezera pa mawondo a knee amafunika mipando iwiri ya kutalika kwake. Ikani mipando yomwe imayang'anizana patali patali pang'ono kwambiri kuposa kutalika kwa mwendo. Khalani pa mpando umodzi ndikuyika chidendene chake pa mpando wa winayo. Sula mwendo wako ndikulola bondo lako liwongole. Pumulani pamalo amenewa mphindi ziwiri kapena ziwiri patsiku kuti pang'onopang'ono muzitsuka.
- Chitsulo chimadzuka chikuchitika pomwe chikuyimirira. Yambani poyika dzanja limodzi kumbuyo kwa mpando kuti muyese. Tsopano pang'onopang'ono mutenge chidendene cha mwendo wanu wovulala mmwamba, mutayima pa nsonga zanu. Khalani pamenepo kwa masekondi asanu kapena 10. Pang'onopang'ono patsani zidendene. Bwerezani nthawi 10.
- Magulu a hafu apangidwa ataima patebulo lolimba ndi manja onse. Kuyika phazi lanu pambali pambali pang'onopang'ono, pang'onopang'ono ndikugwada pansi ndi kumachepetsa m'chiuno. Gwiritsani masekondi 10 ndikubweranso pang'onopang'ono. Bwerezani nthawi 10.
- Zowonjezereka zakuthambo zimakhala ndi TheraBand kapena kutalika kwa masewera olimbitsa thupi. Poyamba, yanizani mapeto a Theraband kuzungulira mwendo wa gome ndi ina pambali ya mwendo wanu wovulala. (Mwinamwake, tanizani mapeto onse a gulu la zozungulirika pafupi ndi mwendo wa gome ndikuyika bondo la mwendo wanu wovulala kumapeto.) Poyang'ana pa tebulo, pang'onopang'ono muweramitse mabedi 45 motsutsana ndi kukana kwa tubing. Gwiritsani masekondi angapo ndipo pang'onopang'ono mubwerere ku malo oima. Bwerezani nthawi 10.
- Kuima pa mwendo umodzi ndi njira yabwino yopangira ndi kuyesa mphamvu zanu ndi kulingalira. Chitani izi mwa kukweza mwendo wosavulazidwa ndikuima osagwira mwendo wopweteka kwa masekondi khumi. Zochitazi sizingakhale zophweka poyamba, koma, ndi nthawi ndi chipiriro, muyenera kutero ngakhale masabata angapo.
> Chitsime:
> Wilk, K. "Anterior Cruciate Ligament Kupewa Kukonzekera ndi Kukonzekera: Tiyeni Tizitengere." J Ortho Sports Phys Ther. 2015; 45 (10): 728-30: DOI: 10.2519 / jospt.2015.0109.