Ngati muli ndi phokoso lachitsulo (mawuwo angagwiritsidwe ntchito mosiyana), mukhoza kupindula ndi othandizira a wodwalayo kuti akuthandizeni kuchira. P PT yanu imatha kupweteka ndikupatsani machitidwe omwe angakuthandizeni kuti muyambe kuyenda moyenera (ROM) , mphamvu, ndi machitidwe ogwira ntchito .
Zizindikiro za Kupsinjika Kwambiri
Kumvetsetsa zizindikiro za vuto lopaka pakhosi kungakuthandizeni kupeza chithandizo chabwino - panthawi yoyenera.
Zizindikiro zofanana ndi zovuta zowonongeka zimaphatikizapo:
- ululu kumbuyo kwa ntchafu yanu, mwina kumbuyo kwa bondo lanu, m'mimba mwa mimba, kapena pafupi ndi katundu wanu
- zovuta kuti muwongole bwino bondo lanu popanda kupweteka
- zovuta kutenga masitepe aakulu kapena kuyenda mofulumira, kapena kupweteka ndi masitepe okwera.
- kuvutika ndi kupweteka ndi kuthamanga
Ululu umene umamva umakhala wochepa kwambiri, ndipo malo enieni a zizindikiro amasiyana kuchokera kwa munthu. Ngati mukuganiza kuti muli ndi vutoli, muyenera kupita kuchipatala mwamsanga kuti muyambe kuchipatala.
Zifukwa za Kuphatikizidwa Kwambiri
Zisonyezero za vuto lopanda phokoso zingabwere mosayembekezereka, makamaka ngati zotsatira za kuyenda mofulumira kumene kumachitika ndi kuthamanga kapena kudula pamene mukuchita masewera. Nthaŵi zina, mumatha kupwetekedwa pang'onopang'ono mwa kusunthira njira yolakwika pamene mukukwera pampando kapena mukuyenda.
Nanga nchiyani chomwe chikuchitika ndi minofu yanu yopanda pakhosi mukakhala ndi vuto?
Maonekedwe a minofu kapena a misomali kwenikweni akuvutika ndi misozi. Matenda a collagen omwe amapanga minofu yanu amachoka, ndipo kutuluka m'magazi kumachitika. Thupi lanu limangotuluka mwamsanga pogwiritsa ntchito kutupa . Izi zimaphatikizapo:
- Kutuluka magazi kumalo ovulaza kubweretsa maselo kuyeretsa dera ndikukhala ndi collagen wathanzi.
- kupanga mapangidwe a zilonda zamoto zomwe tsiku lina zidzakhalanso zathanzi ndi minofu.
- Kusintha kwa matenda a collagen kuti akhale achilendo, amtundu wathanzi wambiri.
Mukhoza kuthandizira kukonzanso ndikuchita zinthu zoyenera - panthawi yoyenera - kuti mutenge phokoso lanu ndikuyenda bwino.
Zoyamba Zowona Zosintha
Ngati mukuganiza kuti muli ndi phokoso losweka, muyenera kutengapo mbali kuti mupite kuchipatala. Izi ziphatikizapo:
- musawope. Mitsempha yam'mimba, ngakhale yopweteka, siyiwopsa kwenikweni.
- onaninso dokotala kuti atsimikizireni kuti mumapeza bwino.
- funsani wodwalayo kuti ayambe kulandira ululu ndikuyamba kugwira ntchito yobwezeretsa kuyenda kwanu.
- Pewani kuchita zinthu zomwe zingayambitse kupweteka kapena kuteteza machiritso omwe mumakhala nawo.
Poyamba zinthu zoyenera pa nthawi yoyenera, mutha kuyambiranso kuyenda bwino ndikubwerera kuntchito zanu zachizolowezi.
Kodi Kulimbitsa Thupi Kanu Kumakhala Kosavuta?
Kotero iwe (ndi PT kapena dokotala wanu) mumadziwa bwanji vuto lanu lopweteka? Kodi pali njira zothetsera kulemera kwanu kwa misozi? Pali.
Mitsempha yam'mimba ndi minofu yonse imatha ndipo misonzi imayikidwa pamagulu atatu.
Matenda atatu a minofu ndi awa:
- Kalasi yoyamba: minofu ya minofu imangotambasulidwa, ndipo kuphulika kwa minofu kungakhalepo. Kawirikawiri, palibe zizindikiro za kunja kwa minofu. Ululu ndi zochepa zoyendayenda zilipo.
- Gawo lachiwiri: kudula pang'ono pang'onopang'ono pamimba, ndi kutupa pang'ono ndi kutupa.
- Kalasi III. Kukhuta kwathunthu kudula minofu ya minofu, ndi ululu waukulu ndi kutayika kwa kuyenda, kutupa ndi kuvunda kumbuyo kwa ntchafu yanu.
Dokotala wanu angayang'ane mkhalidwe wanu ndipo akhoza kuitanitsa mayesero apadera, monga MRI, kuti adziwe kuopsa kwathunthu kwa vuto lanu lopanda pakhosi.
Nthawi zina, palibe mayesero oyenerera kuti azindikire, ngati zizindikiro za matenda anu amatha kuonekera mosavuta.
Kupanga Thupi Labwino Pogwiritsa Ntchito Mphepete Yam'mimba
Mukamapita kokapempha mankhwala a phokoso lanu, adzayesa kafukufuku woyamba kuti adziwe zambiri zokhudza matenda anu komanso kuti adziwe njira yabwino yothandizira. Zomwe zikuyendera P PT kuti zisawonongeke zingaphatikizepo izi:
- kukambirana za vuto lanu ndi mbiri ya umoyo. Phukusi lanu lidzakambirana momwe mwakuvulazira kwanu komanso momwe zizindikiro zanu zimakhalira ndikusintha. Wothandizira wanu adzalongosola mbiri yanu yaumoyo kuti adziwe ngati pali zifukwa zina zoperekera chithandizo kapena ngati mkhalidwe wanu ungafunikire kufufuza mozama ndi dokotala wanu kapena wamagetsi.
- palpation . Wothandizira wanu angamve, kapena ayang'ane ndi kukhudzana, minofu yanu yambiri komanso zinyama zozungulira.
- miyeso ya ROM ndi kusinthasintha. Wodwala wanu wanyama adzayesa ROM ya mchiuno chanu ndi bondo. Mitsempha yam'mimba imachepetsa kuchuluka kwa kayendetsedwe kake ndi kusinthasintha kuzungulira ziwalozi.
- mphamvu zamakono . P PT yanu idzayesa mphamvu ya zinyundo zanu ndi minofu yozungulira.
- machitidwe oyendetsera ntchito ndi zochitika. Wodwala wanu wodwalayo angayang'ane momwe kupweteka kwanu kumapangitsa kuti muzitha kuchita ntchito zachizolowezi. Iye adzakuwonani inu mukuyenda, kuthamanga, kukwera masitepe, kapena kulumpha, malingana ndi kuuma kwa chikhalidwe chanu.
- malire. PT yanu ingagwiritse ntchito mayesero enieni kuti muyese kulingalira kwanu ndi kudziwika kwanu , zonse zomwe zingakhale zovuta chifukwa cha kuvulala kwanu.
Wodwala wanu wamagetsi adzagwiritsa ntchito zotsatira za kuyesa kupanga dongosolo lina la chisamaliro cha kubwezeretsa kwa msana wanu.
Pulogalamu ya PT ya Hamstring Strain
Pambuyo pa PT ndikugwira ntchito yanu kuti mupange ndondomeko yeniyeni yothandizira mavuto anu, amayamba mankhwala. Zolinga zazikulu za PT zokhudzana ndi vutoli zimaphatikizapo kubwezeretsa kusinthasintha kwabwino ndi ROM, kubwezeretsanso mphamvu, kuchepetsa ululu ndi kutupa, ndikukuthandizani kubwerera kuntchito yabwino.
Pali mankhwala ambiri komanso njira zosiyanasiyana zomwe PT yanu ingasankhe kugwiritsira ntchito katemera wanu. Izi ziphatikizapo:
- ultrasound . Ultrasound ndi mankhwala otentha otentha omwe angakuthandizeni kuti muyambe kuyendayenda komanso kuti muzitha kuyandikira kuzungulira minofu yanu yovulala. Anu PT angagwiritse ntchito mankhwalawa ngakhale kuti kafukufuku akusonyeza kuti kugwiritsa ntchito mankhwala ochiritsira opaleshoni ya mankhwala osokoneza bongo sangapereke ubwino umene poyamba unakhulupirira.
- Kuchiza. Kuphwanya minofu yowonongeka kungathandize kusintha maonekedwe a minofu.
- kuyambitsa magetsi . Kukonzekera kwa magetsi kungagwiritsidwe ntchito pokwaniritsa zolinga zosiyana panthawi yamakono. PT yanu ingagwiritse ntchito e-stimulus kuti ikuthandizeni kuchepetsa ululu wanu, kuchepa kutupa kapena kusintha njira yanu yothandizira.
- chikusiology kugwedeza . Odwala ena amatha kugwiritsa ntchito njira zamakono zojambulira zakuthupi kuti athandize njira imene minofu yanu imagwirira ntchito. Kugwiritsira ntchito kansisiyo kungagwiritsenso ntchito kuchepetsa kutupa ndi kuvulaza pakhosi panu. Pali zochepa za kafukufuku zokhudzana ndi kugwiritsa ntchito K-tepi, choncho kambiranani za kugwiritsiridwa ntchito kwa mchitidwewu ndi wodwalayo.
- maphunziro opindulitsa . Pambuyo pa mitsempha yambiri yamphongo, mungafunike kuyenda ndi ndodo pamene zinthu zikuchiritsa. P PT yanu iyenera kukuphunzitsani momwe mungayendere bwino ndi momwe mungapitirire pogwiritsa ntchito chipangizo chothandizira kuti muziyenda mwachizolowezi.
- chisanu. Dzira lingagwiritsidwe ntchito panthawi yoyipa ya kuvulala pofuna kuchepetsa kutupa ndi kuchepetsa ululu umene mumamva.
- kutentha. Wodwala wanu wamagetsi angagwiritse ntchito mapepala otentha otentha kuti athetsere mitsempha yanu yopanda phokoso ndikuthandizani kuti mukhale osakanikirana musanayambe kutambasula.
Chithandizo chofunikira kwambiri chimene wodwala angakupatseni kuti muzitha kuchita zolimbitsa thupi. Pulogalamu yanu ya PT idzakufotokozerani zochitika zomwe mukuyenera kuchita mu chipatala, ndipo pulogalamu ya kunyumba idzaperekedwa kuti muzichita nthawi zonse. Izi zimakuthandizani kuti mukhale ndi mphamvu zowonongeka ndikumangika mu mpando wa dalaivala ndi chisamaliro chanu.
Zochita zolimbana ndi vutoli zimaphatikizapo:
- mimba yambiri. Zomwe zimapangidwira komanso zowonongeka zowonongeka zimathandiza kusintha njira yomwe mumagwirira ntchito. Kumbukirani kuti minofu yovulala imapanga minofu yambiri ngati kuchiritsa, ndipo imodzi mwa njira zabwino zothetsera vutoli ndi kuyenda komwe kumachitika ndi kutambasula. Pamene mutambasula, muyenera kumverera kuti muli ndi vuto kapena kukokera malo ovulaza, koma ayenera kubwerera kukumverera kwanu koyambirira mu mphindi zochepetsera kutambasula.
- m'munsi kumapeto kulimbikitsa zozizwitsa . Pambuyo pa kupweteka kwa pakhosi, PT yanu ingapereke machitidwe olimbikitsa a hamstrings anu ndi minofu yozungulira. Zochita ziyenera kuyamba pang'onopang'ono komanso zopanda ululu. Pamene chithandizo chanu chichiza, mukhoza kupita ku zochitika zolimbikitsana kwambiri.
- Zochita zamagetsi ndi zolimbikitsa kwambiri. Kafukufuku amasonyeza kuti kukhala ndi chiuno mwamphamvu ndi zolimba minofu kumakhala njira yowonjezera yobwereranso kuntchito yachizolowezi mutatha kupweteka. Kupititsa patsogolo msinkhu komanso kulimbitsa mphamvu za m'mimba kungapangidwe nthawi yomwe mumapangidwanso.
- Kuwombera pansi kukuphatikizapo kudumpha ndi kudumphira . Pamene rehab yanu ikupita, PT yanu ikhoza kuti mulowe muzitsulo zamakono zowonjezereka monga kudumpha ndi kudumphira. Kuphunzira kudumphira ndi kutsika bwino kumathandiza kuteteza zitsulo zanu (ndi zina zotsika kumapeto ndi minofu) kuvulaza pamene mukubwerera ku masewero olimbitsa thupi.
- zolimbitsa thupi ndi zoyenera kuchita. Kugwira ntchito kuti mukhalebe oyenera komanso ochepetsetsa kumvetsetsa kungakhale mbali yowonongeka kwanu. Izi zingathandize kuonetsetsa kuti minofu yanu ikugwira ntchito bwino kuti mauno anu, mawondo anu, ndi mabuno anu azikhala bwino pomwe mukuyenda, kuthamanga, ndi kudumpha.
PT yanu iyenera kukufotokozerani zomwe mukuchita, ndipo ayenera kutsimikiza kuti mukuchita bwino. Ngati mumamva ululu kapena muli ndi mafunso okhudza zochitika zanu, lankhulani ndi wodwalayo.
Kodi Zitenga Nthawi Yotani Kuti Zizikhala Bwino?
Mitsempha yamphongo ikhoza kukhala imodzi mwa kuvulazidwa kumeneku. Kafukufuku amasonyeza kuti vuto la hamstring limakhala bwino masiku pafupifupi 40 kapena kuposerapo. Kuvulala kwanu komweko kungatenge nthawi yayitali kapena yofupikitsa malinga ndi kuuma kwa vutoli.
Vuto lina lopwetekedwa ndi nkhanza ndilo kuti akhoza kubwezeretsedwa ngati sakubwezeretsedwa bwino. Kuwonjezeka kwa mitsempha yam'mimba kumachitika kawirikawiri m'chaka choyamba cha kuvulala. Kugwira ntchito ndi PT yanu kuti mudziwe zoyenera kuchita zomwe zingakuthandizeni kuchepetsa vuto lanu lopwetekanso.
Kupewa Mphepete Yam'madzi
Kodi pali njira zothetsera kapena kuchepetsa mwayi wanu wovutika ndi kuvulala? Pakhoza kukhalapo. Kafukufuku amasonyeza kuti anthu omwe amakhalabe ndi mphamvu zowonjezera mphamvu (makamaka mphamvu zamagetsi), sangakhale ochepa kwambiri. Mphamvu zolimba ndi pamene minofu yanu ikugwirizanitsa pamene ikule. Ngakhale kuti zovuta zochita, zovuta zogwirira ntchito za Nordic, ngakhale kuti n'zovuta kuchita, zatsimikiziridwa kuti zichepetse mavuto omwe amachititsa kuti azitha kuthamanga.
Kupanga maola a agility, monga mwendo umodzi wa miyendo ndi kugwedeza kochita masewera olimbitsa thupi kungakuthandizeninso kuteteza matenda osokoneza bongo. Kukhoza kulumpha, kuthamanga, ndi kuchita mofulumira kwambiri kuyambira ndi kuyima kungathandize kuphunzitsa zitsulo kuti zizigwira ntchito bwino pamene mukuchita masewera.
Pakhoza kukhala zotetezera zotetezera kuyenda bwino, kuthamanga kwa mitsempha ndi minofu yozungulira, ndi mphamvu yabwino. Apanso, gwiritsani ntchito ndi PT yanu kuti mudziwe zomwe mungachite bwino kuti muchepetse chiopsezo chanu cha kuvulala.
Kupweteka kwa pakhosi kungakhale kuvulaza kowawa komwe kumakulepheretsani kuchita nawo ntchito zowonongeka komanso zosangalatsa. Ngati muli ndi chovulaza cham'mimba kapena ululu, funsani dokotala kuti muwone ngati PT ikuyenera. Wodwala wanu wathanzi angathandize kuthana ndi ululu wanu ndikuwongolera kuyenda kwanu ndi mphamvu kuti mutha kubwerera kuntchito zanu mwachidule mofulumira.
Zotsatira:
Bourne, MN et al. "Mphamvu yogwiritsira ntchito mawondo a Eccentric ndi ngozi yovulaza nyamayi mu mgwirizano wa masewera olimbitsa thupi." Am J Sports Med. 2015 Nov; 43 (11): 2663-70.
Goosens, EW et al. "Kutsika kwapansi kwapansi ndi mphamvu yokhala ndi miyendo imodzi yokhala ndi mtunda wautali kwa mtunda wotsutsa kuvulaza nkhanza kwa ophunzira a PETE." Euro Y ya Sport Sci. 2015 15 (5): 436-42.
Sherry, MA ndi Best, TM. "Ndende ya Katolika yomwe ili ndi mapulogalamu awiri othandizira anthu odwala matenda opatsirana mowa." JOSPT, 2004; 34 (3): 116-125.