Bwezeretsani Mpaka Wosweka wa Collarbone wa Motion ndi Mphamvu
Kuwombera kovunduka , kapena kupweteka kwa mtundu wa njoka, ndiko kuvulaza kwa maseĊµera kamodzi komwe kumachitika kuchokera kumapeto kwa kugwa kwa mkono wotambasula. Mphunoyi ingakhale yopanda phindu kapena yodzaza ndipo nthawi zambiri imafuna kukonza opaleshoni ndi kuchepetsa kuperewera pamene akuchiritsa. Phunzirani malangizo othandizira kuti muwonongeke ndi kuvulazidwa kumeneku ndikuchitapo kanthu kuti muthe kuchipatala.
Fracture iliyonse ndi yapadera. Ndikofunika kugwira ntchito mwakhama ndi dokotala wanu komanso wodwalayo kuti apange pulojekiti yowonongeka yachitsulo yomwe imakhala yeniyeni ya kuvulaza, msinkhu, komanso moyo wanu. Kawirikawiri, mapulogalamu onse okonzekera kukonzanso masewerawa athandizidwa kuti athandize wothamanga kuti ayambe kuyenda mofulumira ndipo kenako mphamvu zonse zokhoza kubwerera ku masewera mosamala komanso mwamsanga.
Zotsatira Zowonjezereka za Rehab Fracture Rehab
Tsatirani malamulo onsewa pamene machiritso amachotsedwa:
- Palibe kukweza mkono: Musakweze dzanja lovulala pamwamba madigiri 70 mulimonsemo kwa milungu inayi pambuyo povulazidwa.
- Osakweza: Musakwezeko mapaundi oposa asanu ndi mkono wotambasula kwa milungu isanu ndi umodzi pambuyo povulazidwa.
- Gwiritsani ntchito ayezi: Ikani jekeseni wovulala kwa mphindi khumi ndi zitatu katatu patsiku kuti muthe kuchepetsa ululu, kutupa, ndi kutupa.
- Gwiritsani ntchito ndodo: Sungani mkono wanu wovulala mu siling'i kwa masabata atatu kapena anayi pambuyo povulazidwa kuti muthandize kuthandizana ndi mankhwalawa pamene akuchiritsa.
- Onetsetsani mawotchi anu: Pamene mukugwiritsa ntchito chingwe, ndikofunika kuti mukhalebe bwino kugwirizana kwa mafupa ndi minofu kuti muteteze mavuto amtsogolo. Yesetsani kuganizira bwino. Musamanyengere, slouch, kapena musalole mapewa anu kuzungulira pamene mukuponya.
- Onaninso dokotala wanu: Sungani malo a dokotala wanu ndipo muwone wodwala wanu wodwala panthawi yanu.
Thandizo la Thupi la Kutha Kwachitsulo
Mutha kutchulidwa kuchipatala masabata atatu kapena anayi mutatha kuvulala. Wodwala wanu wamthupi adzatenga mbiri yanu ndikuyesa kufufuza njira zomwe angakuthandizireni kukonzanso. Izi zingaphatikizepo:
- Ululu : Mungapitirize kukhala ndi ululu kwa milungu iwiri kapena inayi. Wodwala wanu wathanzi akhoza kulangiza pogwiritsa ntchito kutentha, ayezi, kapena TENS .
- Njira yochuluka (ROM) : Wodwala wanu wathanzi akhoza kupanga njira zolimbikitsira mgwirizano kuti athandize kubwezeretsa kuyenda, ndikuphunzitseni momwe mungachitire pakhomo. Ndiponso, masewera angapo amagwiritsidwa ntchito kuthandizira kubwezeretsa kayendetsedwe kake.
- Mphamvu : Kulimbitsa thupi kumathandizira kubwezeretsa mphamvu ya minofu ndi fupa yomwe imatayika panthawi yomwe imakhala yovuta.
- Kupepuka kwa minofu : Ngati mwachitidwa opaleshoni chifukwa cha kupweteka kwanu, wodwalayo angagwiritse ntchito njira zokopa ndi kupaka minofu ndikuphunzitseni momwe mungadzipirere pakhomo.
Ndondomeko Yowonongeka ya Rehab yowonongeka
Pulogalamuyi yapangidwa kuti ikuthandizani kuti muzitha kuyendetsa bwino ntchito yanu. Gwiritsani ntchito ndi dokotala wanu ndi wodwalayo kuti mupange ndondomeko yowonetsera mwambo yomwe ili yoyenerera pa chikhalidwe chanu.
Sabata 1
Malamulo Omwe Amadziwika Omwe Amachita Tsiku Lililonse
Mudzachita masewera olimbitsa thupi kapena otsika tsiku ndi tsiku.
Pa zochitika zofanana, mumagwirizanitsa minofu yanu popanda kuyenda. Pano pali zochitika zomwe mungayembekezere:
- Pendulum zochita masewera olimbitsa thupi : Muzochita izi, mumagwadira pachiuno ndipo mulole dzanja lanu lovulala likhale pansi. Gwiritsani dzanja lanu pang'onopang'ono ndikulolera mkono wanu mozungulira. Yesetsani kupanga maulendo owonetsera mozungulira ndi mozungulira.
- Gwiritsani ntchito mphamvu: Finyani mpira waung'ono (racquetball imayenda bwino) ndi wofatsa koma ngakhale kukanikiza kangapo patsiku.
- Zojambula za triceps zochitika: The triceps brachii ndi minofu kumbuyo kwa mkono wapamwamba makamaka udindo wowonjezera golidi. Pumulani mkono wanu wovulala pa tebulo kapena pa kompyuta ndi goli lanu pa madigiri 90. Pangani nkhonya ndikukankhira pa tebulo pazitsulo zanu zonse, kuyambira pa chifuwa mpaka kutsogolo. Dzanja lanu silidzasunthira, koma minofu yanu ya triceps idzagwirizanitsa.
- Zochita za katemera wa Rotator: Minofu yomwe imapanga katemera nthawi zambiri imawonongeka kapena kuvulazidwa pamapewa. Zojambula zozungulira mkati ndi kunja zimayikidwa kuti zikhazikitsenso mphamvu mukhoti la rotator.
- Zojambula zamakono: Mungathenso kuphunzitsidwa kuchita masewero olimbitsa thupi omwe akuphatikizapo kubwidwa, kutengeka, kufalikira, ndi kupindika , ndi dzanja lanu kumbali yanu.
Mu sabata ino, wodwalayo wathanzi angagwiritsenso ntchito kuvulala komweko komwe mungakhale nako, kuphatikizapo misonzi, misozi kapena zovuta.
Ngati mukumvera, mungathe kupitirizabe kukhala ndi thupi labwino pogwiritsa ntchito zochitika zamtundu ndi zochitika za mtima, monga kuyenda, kukwera masitepe, ndi kukwera njinga panthawi ya pulogalamu yanu yokonzanso.
Masabata 2 mpaka 4
Wodwala wanu wodwala adzapitiriza kuchitapo kanthu kuvulala kwanu kofewa ndikuzindikira kusamvetsetsana kwapangidwe komwe kumayambitsa kupasuka kwathunthu. Nazi zochitika zina kuphatikizapo ndondomeko ya tsiku ndi tsiku:
- Yambani kukongola kwa khoma kapena zosavuta kuchita masewera kawiri pa tsiku kuti mupange maulendo osiyanasiyana. Pofuna kukonza khoma, ingoyendani zala zanu pamwamba ngati momwe mungathe popanda kupweteka kwambiri pamapewa. Tsiku lililonse, chitani pang'ono.
- Yambani kupanga zomangirira zozungulira ndi zosavuta ndizing'amba ndikuwongolera mbali ndi mkono.
Masabata 4 mpaka 8
Ngati mukuchiritsidwa bwino, mudzayamba kuwonjezereka machitidwe anu oyendayenda ndikuyamba kuchita zolimbitsa thupi. Izi zingaphatikizepo:
- Chophimba cha Rotator cha machitidwe oyendayenda akupitiriza, koma tsopano mukhoza kuwonjezera kukaniza ndi magulu kapena zolemera. Lolani kuti ululu wanu ukhale wotsogolera pazochita zambiri zolimbitsa thupi. Koma muyenera kupewa phazi, kuthamanga kapena kuthamanga kwambiri.
- Mungayambe kuchita zovuta zozizwitsa zomwe thupi lanu limapereka.
Masabata 8 mpaka 12
Pakati pa gawoli la rehab, mudzagwira ntchito yozungulira yonse. Ntchito yanu yolimbitsa thupi idzapitirirabe, koma muyenera kupewa kuthamanga kwambiri. Ganizirani za kukonzanso minofu, ndi zolemera zoyezera komanso kubwereza.
Masabata 12 mpaka 16
Ngati wodwala wanu akuwonetsani kuti mwakonzeka, mudzayamba pulogalamu yowonjezera yowonjezera. Imani ntchito ngati mumamva kupweteka, kusakhazikika kapena "kugwira" pamagulu ogwirizana. Mungaphatikizepo machitidwe awa:
- Kuonjezera kukula kwa machitidwe olimbitsa mphamvu.
- Yambani kuchita masewera olimbitsa thupi ndi zochita masewera olimbitsa thupi.
Kubwereranso ku masewera olimbitsa thupi ndi mpikisano pokhapokha mutasulidwa ntchito ndipo kuyesa kwanu kumapangitsa kuti mbali yanu yovulala ikhale yamphamvu komanso yokhazikika ngati mbali yosavulazidwa.
Mawu Ochokera
Kukonzekera kuchokera ku fracture kumatenga nthawi ndikudzipereka ku pulogalamu yanu ya mankhwala. Kuti mukhale ndi thanzi labwino pamene mukuchira, muyende kuyenda, kukwera masitepe, kapena kuthamanga mawiro. Mwina mukhoza kukhala ndi nkhawa kuti mubwererenso kusewera masewera, koma ndi bwino kuyembekezera mpaka mutatulutsidwa ndi gulu lanu lachipatala.
> Zotsatira:
> Kutsekemera Kwachimake (Broken Collarbone). American Academy of Orthopedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=a00072.
> Rotator Cuff ndi Phase Conditioning Program. American Academy of Orthopedic Surgeons. http://orthoinfo.org/PDFs/Rehab_Shoulder_5.pdf.
> Safran MR, Zachazewski JE, Stone DA. Malangizo kwa Odwala Amankhwala Amasewera . Philadelphia, PA: Elsevier / Saunders; 2012.