Nthenda yamtengo wapatali, kapena ACL, ndi imodzi mwa zigawo zinayi zazikulu za bondo. Kuvulala kwa ACL ndi kuvulaza masewera kawirikawiri ndipo kungakhale kuvulaza kwa nyengo. Kafukufuku watsopano akufufuzira njira zotetezera kuvulala kwa ACL poyesera kupewa nthawi yotaya masewera ndi mpikisano.
Kulimba kwa bondo kumadalira pazifukwa zosiyanasiyana. Zonse zofunika kwambiri ndizomwe zimakhazikika komanso zowonongeka za bondo.
- Static Stabilizers
Mizere ikuluikuluyi ndiyiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii - Mphamvu zolimbitsa thupi
Zomwe zimapangitsa kuti bondo likhale lolimba ndizo minofu ndi mavenda omwe amayandikana nawo. Minofu ndi tinthuzi zimayang'aniridwa ndi zomwe zimadziwika kuti neuromuscular input, chidziwitso chosadziwika cha malowa kuti chilamulire malo a mgwirizano.
Maphunziro a Neuromuscular amagwiritsidwa ntchito pophunzitsa thupi lanu zizoloŵezi zabwino za kugwa kwa bondo. Mwa kuphunzitsa momwe bondo lanu limasunthira, makamaka pamene kudumphira, kutsika ndi kuthamanga, mukhoza kukhala ndi malo olimba kwambiri a mawondo. Kafukufuku wochuluka asonyeza kuti mapulogalamu ophunzitsidwa ndi khunyu amatha kuchepetsa mwayi wa kuvulala kwa ACL.
Kafukufuku adapeza kuti mapulogalamu ophatikizapo plyometrics, kulimbikitsa, kutambasula ndi kuphunzitsa bwino ndiwo njira zabwino zopezera kuvulala kwa ACL, makamaka kwa atsikana achichepere.
Plyometrics imaphatikizapo masewero olimbitsa thupi obwereza omwe amapanga mphamvu ndi mphamvu.
American Academy of Pediatrics Akulimbikitsa Mapulogalamu Ophunzitsa za Neuromuscular Programs
Ndili ndi ana ambiri omwe akuchita nawo maseŵera okonzeka komanso akuphunzira kwambiri kwa nthawi yaitali, kuvulala kwa ACL kwakhala kofala kwambiri.
Izi makamaka makamaka pamene atsikana akusewera mpira, volleyball, basketball, ndi masewera olimbitsa thupi. Masewera omwe amaphatikizapo kuthamanga, kuthamanga ndi kulumpha ndi owopsa kwambiri kwa ziwalo zazing'ono. A American Academy of Pediatrics (AAP) amalimbikitsa mapulogalamu othandizira anthu kuti asachepetse chiopsezo cha ACL, pofufuza kafukufuku kuti athe kuchepetsa chiopsezo chotere ndi 72% mwa atsikana.
AAP amalemba mapulogalamu omwe amapereka kwa ophunzitsa ndi masewera a masukulu. Izi zimaphatikizapo masewero olimbitsa thupi ndi olimbikitsa.
Maphunziro a Neuromuscular Programs
PEP Program : Imodzi mwa mapulogalamu ophunzitsidwa bwino a neuromuscular, Prevent Injury, ndi Kupititsa patsogolo Mapulogalamu (omwe amadziwika kuti pulogalamu ya PEP) inakhazikitsidwa ku Santa Monica Orthopedics ndi Sports Medicine Research Foundation. Ilipo ngati pulogalamu yaulere ya PDF ndipo vidiyo imapezeka kupepesa. Ikhoza kukhazikitsidwa pamunda ndi mizere kapena cones. Pulogalamuyi imatenga pafupifupi mphindi 15-20 kuti ikwaniritse ndipo iyenera kuchitidwa katatu pa sabata. Zimaphatikizapo kutentha, kutambasula, kulimbikitsa, plyometrics ndi masewero olimbitsa thupi.
KIPP kwa Makosi: Awa ndi malangizo aulere pa intaneti ndi zithunzi ndi mavidiyo a masewera a atsikana achichepere.
Amagwiritsidwa ntchito ngati ndondomeko ya kutentha kwa mphindi khumi ndi zisanu ndi zisanu ndi zisanu ndi ziwiri zolimbitsa thupi, zolimbitsa thupi, plingometrics, kulingalira, mphamvu, ndi kutambasula. Anakhazikitsidwa ku sukulu zapamwamba za Chicago mu 2006 ndi Ann & Robert H. Lurie Children's Hospital ku Chicago Institute for Sports Medicine.
Zotsatira:
Griffin LY, ndi al. "Noncontact Anterior Cruciate Ligament Kuvulala: Zowopsa ndi Kupewa Njira" J. Am. Acad. Ortho. Opaleshoni., May / June 2000; 8: 141 - 150.
Alentorn-Geli E, Myer GD, Silvers HJ, Sam G G, Romero D, Lázaro-Haro C, Cugat R. "Kupewa kusagwirizana ndi anthu omwe sagwirizane ndi odwala mpira. zoopsa ndi kuchepetsa kuvulaza. " Masewera Opanga Opaleshoni Opanga Matenda a Arthrosc. 2009 Aug; 17 (8): 859-79. onetsani: 10.1007 / s00167-009-0823-z. Epub 2009 Jun 9.
Cynthia R. LaBella, William Hennrikus, Timoteo E. Hewett, Bungwe LOPHUNZITSIDWA NDI MAFUNSO NDI ZOKHUDZA, NDI CHIGWIRIZO CHA OTHOPEDICS. "Clinical Report: Kuwonongeka kwa Ligament Anterior Cruciate Ligament: Kuzindikira, Kuchiza, ndi Kupewa," Matenda a Pabanja May 2014, VOLUME 133 / ISSUE 5