Gwiritsani ntchito Malangizo 11 a Mphamvu Yabwino ndi Machiritso Ofulumira kuchokera ku Opaleshoni ya ACL
Kubwezeretsedwa kuchokera ku opaleshoni ya ACL kumatenga nthawi, koma pali zochitika zina zomwe mungachite kuti pakhale ndondomeko mwamsanga.
Kuvulala kwapakati pa mitsempha (ACL) kumadzulo nthawi zambiri amachiritsidwa ndi opaleshoni ya ACL yodwalayo . Kawirikawiri, opaleshoni ya ACL imakonzedweratu pasanapite nthawi kuti pakhale nthawi yambiri yopanga ndondomeko yothandizira opaleshoni yoyamba komanso opaleshoni.
Malangizo 11 Othandizira Kubwerera Mofulumira ku Opaleshoni ya ACL
Zina zowonjezereka zoyenera kubwezeretsa msanga ku opaleshoni ya ACL zikuphatikizapo zotsatirazi. Odwala omwe amawatsata amakhala ndi zotsatira zabwino za opaleshoni komanso amachiritso mofulumira kusiyana ndi omwe sali.
- Tsatirani Mauthenga a ACL Opaleshoni: Nthawi yomweyo mutatha opaleshoni ya ACL, mumatha kulandira malangizo enieni kuchokera kwa dokotala wanu opaleshoni ndikukumana ndi wodwalayo kuti mukhazikitse pulogalamu ya kukonzanso ACL . Ndikofunika kutsatira izi ndikupempha mafunso ngati simumvetsa zomwe mukufunsidwa kuti muchite.
- Pitani ku Maitanidwe Anu Otsatira : Ndikofunika kuti mupite patsogolo ndikuyang'anitsitsa ndipo ndondomeko yanu inagwedezeka, ngati pakufunika.
- Tumizani ku PT : Mankhwalawa amadziwika pambuyo pa opaleshoni ya ACL. Ngati simulandira kulandila ku PT, funsani dokotala wanu opaleshoni imodzi.
- Pangani Zochita za ACL Rehab : Wodwala wanu wa thupi adzawonetsa pulogalamu yanu yobwereza kuchokera pa zolepheretsa zanu ndikukhazikitsa zochitika zanu mogwirizana ndi kusintha kwanu. Kachiwiri, chifukwa cha zotsatira zabwino , nkofunika kutsatira ndondomekoyi ndendende.
- Pezani Zakudya Zabwino : Kudya pambuyo pochita opaleshoni kungathandize thupi lanu kuti lichiritse mofulumira. Zakudya zovomerezeka zimaphatikizapo mavitamini apamwamba (nyama yofiira, nkhuku kapena nsomba), mkaka, ndi zipatso zatsopano. Zamasamba ndi olemera kwambiri, kotero kudya zomera zambiri zobiriwira kuphatikiza sipinachi. Ambiri odyetsa zakudya amalimbikitsa kuti asiye kapena kuchepetsa kuchepa kwa khofi, mowa ndi sodas.
- Pezani Ntolo Yokwanira : Mukamagona , thupi lanu likonzanso matupi ndi kulimbikitsa machiritso, motero onetsetsani kuti mukhale ndi maola oposa asanu ndi awiri usiku uliwonse.
- Tengani Mankhwala Monga Olembedwa: Mwinamwake mudzakhala mankhwala ena opweteka mutatha opaleshoni yanu. Kambiranani ndi dokotala wanu za momwe mungatengere mankhwala atsopano komanso nthawi yeniyeni, ndipo ngati mukufuna kuwonjezera ma multivitamini kapena zina zowonjezereka ku ndondomeko yanu ya tsiku ndi tsiku. Ngati mwasiya mankhwala musanachite opaleshoni yanu, funsani momwe mungayambitsire ndi nthawi yanji.
Limbikitsani Dokotala Wanu Opaleshoni Zosintha Zanu : Ngati ululu wanu ukuwonjezeka mwadzidzidzi, mumakhala ndi malungo kapena zizindikiro zina za matenda, ndikofunika kuti dokotala wanu adziwe mwamsanga.
- Gwiritsani Ntchito Zosangalatsa ndi Zithunzi : Gwiritsani ntchito masewera olimbitsa thupi kapena podcasts kuti mupitirize kukhala ndi mtima wodalirika komanso womasuka komanso kuchepetsa nkhawa iliyonse yomwe mungakhale nayo pochira opaleshoni yanu.
- Yesetsani Kuvulaza Njira Zothetsera Mavuto : Pali njira zosiyanasiyana zolimbana ndi zovulaza. Izi zikuphatikizapo maganizo anu komanso zochita zanu. Werengani mfundo izi kuti muphunzire njira zina zomwe mungapeze zothandiza.
- Funsani Thandizo : Pambuyo pa opaleshoni, simudzasuntha ndipo mudzafunikira thandizo lina ndi ntchito za tsiku ndi tsiku. Musachite mantha kupempha thandizo kwa anzanu ndi abambo anu.
Chitsime:
Kulowetsa kwa ACL. Mayo Foundation for Education and Research (MFMER). Nov. 15, 2007
Sewero lachipatala la Santa Monica ndi Masewera a Masewera olimbitsa thupi, ACL Yowononga Kuwopsa Kwambiri Idafika 10-9-2009.