Odwala ambiri omwe akuchitidwa opaleshoni yowonjezereka amadziŵa kuti ndi zinthu ziti zomwe zimawathandiza kuchita opaleshoni. Ngakhale madokotala nthawi zambiri amalimbikitsa masewera enieni omwe ayenera kukhala otetezeka komanso omwe angapewe, pali zambiri zokhudza sayansi zomwe zili zotetezeka. Malangizo ambiri amachokera pamalingaliro osati pa data enieni.
Izi zati, pali malangizo ena othandizira odwala kudziwa zomwe zili zotetezeka.
Masewera Othamanga ndi Ntchito Zochita Zolimbitsa Thupi Likatha
The Knee Society imalimbikitsa ntchito yapadera kwa odwala okhala ndi mawondo athunthu, awa ndi awa:
- Kuthamanga njinga: Kuthamangitsa njinga panja kapena kugwiritsa ntchito njinga yamkati m'nyumba ndi njira yabwino kwambiri yowonjezera bondo lanu latsopano. Ndibwino kuyamba ndi kukwera pansi kapena kugwiritsira ntchito kutsika kwapakati.
- Kusambira: Kusangalala ndi dziwe sikungapangitse kulemera kwanu paziwalo zanu ndipo mutha kukhala ndi masewera olimbitsa thupi. Mukhoza kuyamba kusambira mukangomaliza kuchotsa mbola zanu ndipo balala lichiritsidwa.
- Kuyenda ndi kuyenda: Kuyenda kumalimbikitsidwa kwambiri kuti mupulumuke. Ngati mwakhala wothamanga, mungasangalale ndi zotsatira zochepa za kuyenda motsatira mawondo.
- Ma calisthenics (zozoloŵera zabwino za aerobics): Ndibwino kuti thupi lanu likhale lolimba ndi kulimbitsa thupi ntchito yomwe ilibe mphamvu. Ngakhale mutakonda Zumba, mufunika kukhala ndi zotsatira zochepa ndikupewa kusokoneza kayendetsedwe kake.
- Kulepheretsa kulemera kwa thupi : Kusunga minofu yanu ndi gawo lofunikira la thupi.
- Kuthamanga kwapang'onopang'ono: Mudzapeza thupi labwino lopangira thupi, koma muyenera kuyika makina kuti mawonekedwe anu a mawondo aziposa madigiri 90.
- Makina a Skiing ndi elliptical: Monga njinga, palibe zotsatira koma mungapeze mavitamini abwino ochita masewera olimbitsa thupi.
Zochita Zamasewera ndi Zochita Zomwe Mungapewe Pambuyo Pambuyo Padziko Lonse Lapansi
Ntchito zomwe The Knee Society imalimbikitsa makamaka kuti zipewe ndi:
- Baseball
- Basketball
- Mpira
- Hockey
- Soccer
- Kuthamanga kwapamwamba kwambiri kwa aerobics
- Zojambulajambula
- Kuthamanga
- Powerlifting
Nanga Bwanji Galimoto?
Kafukufuku wina wopita ku gofu pambuyo pa mawondo anapeza kuti galimoto yopita ku golf imakhala ndi mphamvu zoposa kupitiliza kugwada. Mwapadera, bondo lotsogolera la golfer likugwedezeka kwambiri panthawi yopita ku golf. Choncho, odwala ayenera kukhala osamala kusewera golf pambuyo pa mawondo .
Kodi Malingaliro Adzasintha?
Ngati mukufuna kubwerera ku masewera olimbitsa thupi kapena kuchita masewero olimbitsa thupi, zotsatira za phunziro lomwe linalembedwa pamsonkhano wapachaka wa 2010 wa American Academy of Orthopedic Surgeons ndi olimbikitsa kwambiri. Iwo adapeza kuti odwala omwe adabwerera kuntchito yapamwamba kapena masewera olimbitsa thupi ali ndi kusiyana komweko ndi kupirira kwa mapulaneti monga omwe adatsata malingaliro kuti asagwire ntchitozo. Ofufuzawo ananena kuti ma prostheses amapangidwa bwino komanso amphamvu kuposa omwe amapanga kale. Komabe, iwo anapeza kuti powerlifting inali yoipa kwa mawondo. Zotsatira izi zinali pambuyo pa zaka zisanu ndi ziwiri ndi ziwiri ndipo akatswiri ena angakonde kuona zomwe azitsatirako.
Mawu Ochokera
Mndandanda wazinthuzi ndiwopatsa odwala lingaliro la zomwe angayembekezere ngati apita opaleshoni ya mawondo . Kambiranani ndi dokotala wanu zolinga zanu komanso pamene mungabwerere kuntchito zanu zomwe mumazikonda kapena zomwe mungachite.
> Zotsatira:
> Colwell CW, ndi al. "M'mizinda Yapakati Pazochita Zosangalatsa Pambuyo Ponseponse Mnyamatayo Arthroplasty" Inaperekedwa pamsonkhano wapachaka wa American Academy of Orthopedic Surgeons, San Francisco, March 5-9, 2008.
> Parratte S, et al "Kodi kutenga nawo mbali pamasewera osakondweredwa amachititsa kuti bondo likhale lolimba?" AAOS 2010; Mfundo 507.
> Rogers C. "Kafukufuku: Ntchito yopanda malire yochepa yogwira ntchito" Chabwino "pambuyo pa TJR" AAOSNow Jan 2009, Vol3, No 1. Page 1.