Kuwongolera Modzichepetsa Kupitiriza Kupitiriza Kuchita Zochita Patapita Patapita Opaleshoni Yakale

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Luso Loyendayenda Limakhala Lopanda Nsalu

Ngati mwachita opaleshoni ya mawondo monga kukonzanso kwa ACL (ACL) kapena patellar releaseal , mungathe kufunsa wodwalayo kuti akuthandizeni ndi kukonzanso. Wodwala wanu wamagetsi adzagwira ntchito mwakhama ndi inu kuti athandize kukweza mawondo anu ndi mphamvu ndi kuchepetsa kupweteka kwa bondo ndi kutupa.

Cholinga chachikulu pambuyo pa opaleshoni ya mawondo ndi kukuthandizani kuti mubwerere kuntchito yanu yachizolowezi ndikugwira ntchito. Pambuyo pa opaleshoni, minofu mwendo mwako ikhoza kukhala yofooka, ndipo wodwala wanu adzalongosola zochitika zomwe zingakuthandizeni kulimbitsa mphamvu m'chiuno mwako, quadriceps , hamstrings , ndi minofu ya ng'ombe.

Mgugu wong'onong'onong'ono ndi njira yabwino yothandizira kulimbitsa mphamvu za quadriceps ndi minofu m'chiuno mwanu. Njira yowonjezereka yovomerezeka ya ACL ingaphatikizepo kupanga mwendo wakunjika kumbuyo kwanu, kumbali yanu, ndi m'mimba mwanu kuthandiza kuthandizira minofu yomwe imathandiza bondo lanu ndikuthandizira kuyenda mwachizolowezi.

Pambuyo pa opaleshoni yanu ya mawondo, muyenera kuteteza bondo lanu ku mphamvu zakunja zomwe zingapangitse kupsyinjika kwakukulu kupyolera mu mawondo anu. Madzi a ubweya, monga omwe amakoka mobwerezabwereza kutsogolo kapena kutsogolo, akhoza kusokoneza bondo lanu lakumbuyo pamene akuchiritsidwa atatha opaleshoni. Kusokonezeka kumeneku kungayambitsenso kuvulaza mitsempha yanu ndikuchedwa kuchepetsa. Mu zochitika zowonjezereka-zochitika, kupweteka kachiwiri ku bondo lanu kumafuna kuti muchitenso opaleshoni ya mawondo kuti mukonzekere kuwonongeka.

Nanga mungatani kuti muteteze magulu omwe simukufuna kupitiliza kugwiritsira ntchito mawondo anu pamene mukuchita zozizwitsa za mwendo? Kodi pali njira yowonjezera kuchuluka kwa kulemera kumene mukugwiritsa ntchito pa mwendo wakunja ukukwera pamene mukupewera kumenyana ndi zida zomwe zingakuvulazeni machiritso anu?

M'nkhani iyi ndi sitepe, mudzaphunzira njira yoyenera yowonjezeretsa kukaniza kwa ntchito zanu zowongoka mwendo pamene mukupulumutsanso machiritso anu pa zosafuna zomwe zingayambitsenso bondo lanu.

Musanayambe kuchita izi, chonde pitani ndi dokotala wanu kapena wodwalayo kuti muwonetsetse kuti kuchita bwino kuli koyenera pa chikhalidwe chanu.

Mmene Mungapangire Luso Lomveka

Mukatha kuchita masewera angapo a 10 mpaka 15 a mwendo wolunjika akukweza ndi kumangirira kwanu, mukhoza kuthana ndi minofu yanu yambiri pogwiritsa ntchito mwendo wongowongoka popanda kuwongolera. Muyenera kukaonana ndi dokotala wanu kapena wodwalayo musanayambe kuchita masewera olimbitsa thupi, popanda kuthandizira, chifukwa mphamvu yanu idzadodometsa zitsulo pamene akuchiritsa.

Msolo wolunjika umauka popanda chopangira wanu umachitidwa ngati omwe ali ndi nsalu yanu. Lembani kumbuyo kwanu, bendani bondo limodzi, imitsani quadriceps yanu, ndi kukweza mwendo wanu pa masentimita 12. Bweretsani nthawi 10 mpaka 15.

Kuchita mwendo wakunjika kumbali yanu, motero kumalimbitsa minofu yanu ya gluteus medip , kumbali yanu ndi mwendo wanu wopaleshoni pamwamba. Lembani bondo lanu la pansi kuti likhale lolimba. Limbikitsani minofu yanu ya quadriceps, ndipo tsitsani phazi lanu pafupi masentimita 12 mmwamba. Onetsetsani kuti bondo lanu likhale lolunjika komanso likugwirizana ndi inu m'chiuno ndi thupi. Pangani mobwerezabwereza 10 mpaka 15.

Kulakwitsa kwakukulu pamtunda woongoka kumadzera kumbali yanu ndikolola kuti mwendo wanu upitirire pamene mukuwukweza. Onetsetsani kuti mukuzisunga mogwirizana ndi thupi lanu pamene mukukweza ndi kumatsika mwendo wanu.

Mukamapanga mwendo wakunjika pamimba mwako, khalani chete pansi, imitsani quadriceps yanu, ndikukwezerani mwendo wanu pafupifupi masentimita khumi. Onetsetsani kuti musagwedeze kapena kupotoza kumbuyo kwanu kumbali imodzi. Kwezani ndi kuchepetsa phazi lanu pang'onopang'ono kwabwereza 10 mpaka 15 kubwereza.

Pamene mutha kupanga maselo awiri kapena atatu a kulumpha mwendo wosawongolera popanda kulemera komanso palibe mawondo, ndi nthawi yotsutsana ndi minofu yanu yambiri ndikuwonjezera kulemera.

Lembali Lolunjika Limakwera ndi Chigoba

Lendo lolunjika limangomaliza kuchitidwa opaleshoni limatha kukhala lotetezeka pogwiritsa ntchito bondo lanu. Kawirikawiri pambuyo pa ACL kapena opaleshoni yomasulidwa pamapeto, dokotala wanu akufunani kuti muzivala chovala pa bondo kuti muteteze kuti musagwedezeke kwambiri kapena kuwongolera. Nsalu yanu imathandizanso kuteteza bondo lanu kumbali yanu.

Kuti muyambe kulowera mwendo wakutsogolo, pitirizani kumangirira, kugona pansi, kuguguda bondo lanu losagwirizana, ndi kugwiritsira ntchito bondo lanu logwiritsira ntchito molunjika. Yesani kugwiritsira ntchito quadriceps yanu powongolera bondo lanu lonse, ndipo pang'onopang'ono mutsani mwendo wanu pansi.

Muyenera kukweza mwendo wanu pafupifupi masentimita 12, muzigwiritsanso ntchitoyi kwa mphindi imodzi kapena ziwiri, ndipo pang'onopang'ono muchepetse mwendo wanu. Bwerezani ntchitoyi nthawi 10 mpaka 15.

Pofuna kulimbitsa minofu ya mchiuno, mutha kukweza mimba mwendo wanu kapena m'mimba mwanu. Onetsetsani kuti muteteze bondo lanu kuti muteteze bondo lanu, sungani minofu yanu ya quadriceps, ndipo pang'onopang'ono mutseni ndikuchepetsanso mwendo wanu 10 mpaka 15.

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Onetsani Kutsutsa kwa SLR Yanu Pamene Mukuteteza Knee Yanu

Kuwonjezera zolemera zolemera ku mwendo wanu wowongoka kumathandizira kuthana ndi minofu ya mwendo mwathu ndipo kungathandize kupititsa patsogolo pulogalamu yanu yowonjezera pambuyo pa opaleshoni yanu ya mawondo. Kuonjezera kukana kuyenera kuchitidwa mosamala kuteteza mphamvu za ubweya wazing'onoting'ono zowonjezera kuponderezana ndi mabondo anu pamene akuchiritsidwa.

Pofuna kuwonjezera kulemera kwa mwendo wanu wowongoka, choyamba gwiritsani ntchito chikwama chimodzi cholemera kulemera kwa mapaundi ndi kukulunga pachiuno chanu pamwamba pa kneecap yanu. Izi zimathandiza kuwonjezera kukana popanda kuika maganizo kwambiri pa bondo lanu.

Kuchuluka kwa kukana kumakhala kosavuta ndipo sikungakhale kovuta kwambiri kuyambira pamene mkanda (kukumbukira physics) pamlendo wako udzachepetsedwa ndi kuyika kwa kulemera kwake, ndipo motero mphindi yaifupi ya chiwindi.

Ndilemera kwambiri pamwamba pa mawondo anu, chitani ntchito yanu yolunjika miyendo yolunjika monga poyamba. Onetsani zobwereza 10 mpaka 15, ndipo pangani masiteji awiri kapena atatu.

Mukhoza kuchulukitsa kuchuluka kwa kulemera kumene mumagwiritsa ntchito m'njira ziwiri: gwiritsani ntchito kulemera kwa chikho pamwamba pa bondo kuti muchite masewera olimbitsa thupi, kapena yambani kulemera kwanu ku malo omwe muli pansi pa kneecap yanu.

Mukamagwiritsa ntchito chikhomo pansi pa kneecap yanu, mutha kupanikizika ndi mafupa anu, ndipo izi zikhoza kupanikizika pa machiritso anu a ACL kapena mitsempha yina, motero onetsetsani kuti mukulankhulana ndi wodwalayo wanu musanayambe kulemera kwanu mwendo.

Mukathe kuchita masewera awiri kapena atatu pafupipafupi 10 mpaka 15 a zochitikazo, mwakonzeka kusunthira kumapeto kwa miyendo yolunjika.

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Luso Lolunjika Limakwera Ndi Kutsutsana Kwambiri

Pochita masewera a SLR ndi kukana kwathunthu, ikani 1 pounds cuff wolemera pamtima mwanu. Izi zikhoza kupanikizika kwambiri pa bondo lanu, choncho onetsetsani kuti muwone dokotala wanu kapena wodwalayo asanayambe izi.

Pangani zochitika zanu za SLR kwa 10 mpaka 15 kubwereza kumbuyo kwanu, kumbali yanu, ndi m'mimba mwanu. Poonjezera kukana, ingogwiritsani ntchito chifuwa cholemera kwambiri pamimba mwanu mukamachita masewera olimbitsa thupi.

Pambuyo opaleshoni ya mawondo, mwendo wolunjika ukuwuluka ukhoza kukhala njira yabwino kuti mugwire ntchito kulimbitsa minofu ndi mimba yanu. Zochitazo zikhoza kuika kuchuluka kwa nkhawa pa machiritso anu a mawondo ndi matope. Poyamba kugwiritsira ntchito bondo lanu, ndikupitiriza kuchuluka kwa kukana mwa kusintha kusakanizika kwa chikopa, mungathe kukhala otsimikiza kuti mukutsutsa minofu yanu ya mimba pamene mukugwiritsira ntchito mawondo anu osatetezeka.