Ngati mwavutika ndi minofu yosweka , mukhoza kupindula ndi aphunzitsi ogwira ntchito kuti akuthandizeni kubwerera kuntchito yoyenera pokhapokha mutachira. Wodwala wanu wamagetsi angagwiritse ntchito mankhwala ndi njira zosiyanasiyana kuti athetsere ululu wanu kapena kutupa kapena kusintha njira yanu.
Zochita zolimbitsa thupi ndi imodzi mwa mankhwala anu akuluakulu othandizira kubwezeretsa kuyenda pambuyo pa kupweteka kwa minofu. Wodwala wanu wathanzi angakupatseni ntchito zoyenera zomwe mungachite panthawi yoyenera ya machiritso kuti mutsimikizire kuti mukhoza kubwerera mwamsanga mofulumira komanso mosamala.
Phukusi lanu la PT likhoza kulemba ndondomeko yochita masewero olimbitsa thupi panthawi yomwe mukuthyola mimba. Zolinga za pulogalamuyi ndizothandizira kusintha maulendo, mphamvu, ndi ntchito yonse.
Musanayambe kuchita masewero olimbitsa thupi anu, fufuzani ndi dokotala wanu kuti muonetsetse kuti masewero olimbitsa thupi ndi abwino.
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Zozizwitsa ZambiriZolemba zamakono (ROM) zozizwitsa ndizo chimodzi mwa zinthu zoyamba zomwe PT yanu idzazilemba mutatuluka kuchokera kumtunda wanu kapena kutsogolo pambuyo pa kupunthwa kwa minofu. Wodwala wanu wodwalayo angasunthire chidutswa chanu chamagulu pamagulu osiyanasiyana, ndipo akhoza kukuthandizani kuti musunthire mwendo wanu kuzungulira mgwirizano.
Zochita zina zosavuta zomwe mungachite kuti mupangitse khungu lanu ROM zingakhale monga kusuntha khungu lanu poloza zala zala zanu mmwamba ndi pansi momwe mungathere, ndikuyendetsa phazi lanu ndi kutuluka, kutchulidwa kuti kutembenuka ndi eversion. Gwirani malo aliwonse kwa masekondi pang'ono, ndipo chitani zomwe mukubwereza 10 mpaka 15.
Zochita zina zosangalatsa zomwe mungachite kuti mupange mpunga wa ROM musanapunthwitsidwe ndikulemba zilembo za minofu. Ingoyerekezerani kuti zala zanu zili pensulo, ndipo muzilemba makalata ndi phazi pamasana anu. Lembani kalata iliyonse pang'onopang'ono komanso mwadala mwapamwamba ndi m'munsi. Izi zikhoza kuchitika kangapo patsiku. Yembekezerani kuti muzimva kupweteka pang'ono, koma lekani kuchitapo kanthu ngati mumamva kupweteka kwanthawizonse. Ngati izo zichitika, fufuzani ndi PT kapena dokotala wanu.
Mukamaliza kuchita ma ARV, ndi nthawi yoti muyambe kusintha kusintha kwa minofu ndi zochitika zotsatirazi.
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Kukhazikika MaganizoPofuna kuti thupi lanu likhale losasunthika pamtunda mutatha kuthyoka, mukhoza kuchita zochepa zozizwitsa. Ng'ombe yamatenda yotambasula imatha kusintha kusintha kwa minofu kumbuyo kwa mwendo wanu wakumunsi. Ingolani thaulo kuzungulira zala zanu ndipo perekani pang'ono pang'onopang'ono kuti mutambasule mwana wanu wa ng'ombe. Kuthamanga kwa othamanga kungathenso kuthandizira kusintha kwa mwana wanu wa ng'ombe.
Kutambasula minofu kutsogolo kwa bondo lanu, chitani mawondo a anterior tibialis kutambasula. Gwetsani pansi ndi chala chanu ndi zala zakutsogolo, ndipo pewani pang'onopang'ono pa phazi lanu kuti mutambasulire kutsogolo kwanu.
Gwiritsani chitetezo chilichonse kwa masekondi 15 mpaka 30, kenako pitirizani ku gulu lotsatira: kulimbitsa minofu.
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Kulimbikitsa ZochitaPambuyo pa nthawi yochepa kwambiri, mukhoza kuona kuti minofu yomwe ili pafupi ndi mimba yanu yayamba kufooka kwambiri. Izi zimakhala zachilendo mutatha kupweteka kwa mitsempha, ndipo PT yanu idzalembetsa zochitika zomwe zingakuthandizeni kukweza mphamvu ya minofu.
Mungathe kugwiritsa ntchito gulu lokaniza kupanga machitidwe olimbitsa mitsempha. Kungosewera gululo pazendo zazing'ono, ndipo wina agwiritse ntchito pamene mukuyendetsa mkondo wanu, kudula nsalu, inversion, ndi eversion. Pangani zochitika zapakati pa 15 mpaka 20, ndipo imani ngati mukukumva ululu wowopsa.
Mukakhala ndi mphamvu, mutha kuyambitsa zozizwitsa zokhudzana ndi zolemera. Pulogalamu ya Alfredson ya Achilles 'kulimbikitsa ndi njira yabwino yothetsera vuto linalake lopanikizika kupyola minofu yanu kuti mupangitse mphamvu ya mimba yanu.
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Bwererani Kuyenda ndi KuthamangaPambuyo pa kupweteka kwa mitsempha, mwina mumakhala kovuta kubwerera kuyendayenda. Phukusi lanu la PT mungakhale mukuchita zozizwitsa zosiyanasiyana zolimbitsa thupi monga kuyendayenda ndi kuzungulira zopinga kuti muyende bwino. Iye angakuthandizeninso kusankha chisankho cholondola, monga ndodo kapena ndodo, momwe kusintha kwanu kumasinthira ndikukula.
Anthu ambiri amadabwa ngati kubwerera kumathamanga pambuyo pa kupweteka kwa minofu ndizotheka. Izi zimadalira kukula kwa vuto lanu ndi momwe zinthu zachiritsira, choncho fufuzani ndi dokotala musanayese kuthamanga kuti mukhale otetezeka kuti muchite.
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Kusamalitsa ndi Kupatsa ZochitaPambuyo pa kupweteka kwa mitsempha, mungaone kuti muyeso wanu ndi wochepa. Pulogalamu yanu ya PT ingapangitse ntchito zolimbitsa miyendo imodzi kuti muyambe kuyendetsa bwino, ndipo mukhoza kuyesera kuchita masewero olimbitsa thupi kuti muthe kukhala ndi chidaliro mu mphamvu za anzanu kuti akuthandizeni kukhalabe owongoka. Anu PT angagwiritsenso ntchito zipangizo zina monga BAPS bolodi kuti musinthe malingaliro anu patatha kupweteka kwa mitsempha yanu.
Kamodzi kachitidwe kaimidwe ka mwendo kamodzi kamakhala kovuta, mungapindule ndi kuyesetseratu koyendetsa bwino monga kugwiritsa ntchito bolodi wodumpha kapena BOSU kuti muthe kuyesayesa kwanu ndi chikhalidwe chanu. Chinthu chofunika kukumbukira: Kusintha bwino kumatanthauza kusokoneza umoyo wanu, ndipo izi zikutanthawuza kupanga malo omwe simungathe kukhala osakhazikika. Izi zingakhale ngozi ya chitetezo. Muyenera kukhala otetezeka pamene mukuchita masewera olimbitsa thupi.
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Zochita Zolimbitsa ThupiNgati mumagwira nawo masewera olimbitsa thupi, mungafunike kuchita masewera olimbitsa thupi ngati kulumpha ndi kudumphira kuti mukonzekere kubwerera ku masewera musanapunthwitse. Kuphunzira kudumphira ndi kuyendetsa bwino bwino kungathandize kuti mimba yanu ikhale yosakanikirana ndi zomwe zimayikidwiratu mukamayendetsa, kudula, ndi kudula masewera. Anu PT akhoza kupanga njira yeniyeni yophunzitsira kuti ikhale ndi plyometrics pambuyo kupasuka kwa minofu.
Mawu ochokera
Ngati mwakumana ndi zowawa za mimba, mungapindule ndi masewera olimbitsa thupi ngati ofanana ndi pulogalamuyi kukuthandizani kuti muyambe kuyenda komanso kuyenda. Cholinga chabwino kwambiri ndi kuyendera ndi dokotala nthawi zonse ndikugwira nawo mbali pulogalamu ya rehab yomwe ikukhudzidwa bwino ndi matenda anu ndipo muyenera kuyesetsa kubwerera mwamsanga kuntchito zanu zachizolowezi.