Mzere wa Ankle Umatambasula

Ngati muli ndi mitsempha, mumamvetsetsa mmene ululu ndi kuyendetsa zochepa zimakulepheretsani kusangalala ndi zomwe mukuchita. Kachira kakang'ono kameneko kangakulepheretseni kuchita masewera kapena kuchita ntchito yanu yachizolowezi ndi zosangalatsa.

Ngati muli ndi khungu lamapiko, mungapindule ndi mankhwala omwe akuthandizira kuti mukhale ndi maulendo ambiri. Zolinga za PT pambuyo pa mitsempha yazitsulo ndizobwezeretsa kayendetsedwe kake ka mphamvu, mphamvu, ndi kukhazikika ndikuthandizani kuti mubwererenso kumagwira ntchito.

Kuyamba kutambasula mwamsanga ndi njira yoyamba yowonetsera njira yothetsera vutoli . Ndi nthawi yopumulira yaitali yomwe imafunikanso mutatha kupweteka kwa mitsempha, minofu yoyandikana ndi mitsempha nthawi zambiri imafupikitsidwa. Izi zimabweretsa kuchepa kwa kayendetsedwe ka kayendedwe kake (ROM) kuzungulira mavoti. Kuti mupitirize kusuntha komanso kupewa kuvulazidwa mobwerezabwereza, nkofunika kuti muyambe kuyang'anitsitsa mimba yanu yovulazidwa mwamsanga mutangovomerezedwa ndi dokotala wanu. Izi nthawi zambiri zimayamba ngati yogwira ntchito. Pali zigawo zinayi zazing'ono zomwe zimayenera kuchitidwa pambuyo pa khungu.

Musanayambe ndondomeko iliyonse ya masewera olimbitsa thupi, muyenera kukaonana ndi dokotala kuti muonetsetse kuti kuchita masewera olimbitsa thupi ndi koyenera kuti muchite. Pitani kuchipatala chanu komanso; iye angakuthandizeni kukutsogolerani kudzera mu zochitika za rehab musanayambe kupuma.

Kujambula Kwambiri

Mphuno yachitsulo chomera chomera ndizolowera kutsogolo komwe kukuloza zala zazing'ono kutali ndi iwe. Mukamayendetsa galimoto yanu, mukuchita kujambula kwazomera. Kuyenda kumeneku kungachepetseke pambuyo pa kupweteka kwa mitsempha kapena patapita nthawi yolephereka pambuyo povulala pamimba.

Pano pali momwe mungapangire mapulaneti a ROM pabala:

1. Pukutsani phazi lanu kutali ndi inu (poyang'ana mawondo molunjika) poyendetsa khungu lanu. Pitirizani mpaka mutamva bwino, kapena simungathe kupondaponda phazi lanu.
2. Gwiritsani ntchito malowa kwa masekondi 15.
3. Bwerera kumalo osalowerera ndale.
4. Bwerezani pamwambapa masitepe 10 nthawi zambiri.

Onetsetsani kuti muyang'ane zizindikiro zanu ndi kusiya ngati mukumva ululu waukulu.

Kutsekedwa

Kujambula kwadongo ndi njira yakukoka zala zazing'ono ndi zala kumutu. Thupi lanu lachiberekero la tibialis limathandiza kuti dorsi asinthe phazi lanu, ndipo kufooka kuno kungayambitse phazi. Kukhazikika mu mwana wanu wa ng'ombe kungachepetsenso mpweya wanu wa ROM.

Pano pali momwe mungapangitsire ROM yanu mu kupweteka kwa dorsi pambuyo povulala pamapazi:

1. Tsatirani phazi lanu kumbuyo kwanu (pamene mukuyang'ana mawondo molunjika) poyendetsa khungu lanu. Pitirizani mpaka mutamva bwino kapena simungathe kubweza phazi lanu.
2. Gwiritsani ntchito malowa kwa masekondi 15.
3. Bwerera kumalo osalowerera ndale.
4. Bwerezani pamwambapa masitepe 10 nthawi zambiri.

Kusokoneza

Zitsulo zambiri zamatumbo zimachitika pamene phazi lanu limatembenukira mkati kwambiri-kayendetsedwe koyitanidwa kutembenuzidwa-ndipo mitsempha yomwe ili kunja kwa bondo lanu imatambasula kapena kugwedezeka. Ngakhale zili choncho, mutatha kutaya khungu kapena kupweteka kwa minofu, mukhoza kukhala ndi ROM yopanda malire.

Apa pali njira yosavuta yochepetsera ROM:

1. Tembenuzani phazi lanu mkati. Pitirizani mpaka mavuto anu asamveke kapena simungathe kutembenuzira phazi lanu mkati.
2. Gwiritsani ntchito malowa kwa masekondi 15.
3. Bwerera kumalo osalowerera ndale.
4. Bwerezani pamwambapa masitepe 10 nthawi zambiri.

Ngati mukumva kupweteka kwambiri pambali pa bondo lanu, musiye kuchita zolimbitsa thupi; mungakhale mukugwedeza mitsempha ya lateral yanu.

Eversion

Eversion ROM ndizochititsa phazi lanu kunja. Nthawi zina pambuyo pake, nthawi yanu ya ROMRO imakhala yochepa. Pano pali momwe mukubwezeretsanso njirayi:

1. Tembenuzani phazi lanu panja ndikusuntha chiuno chanu. Pitirizani mpaka mavuto anu asamveke kapena simungathe kutembenuzira phazi lanu mkati.
2. Gwiritsani ntchito malowa kwa masekondi 15.
3. Bwerera kumalo osalowerera ndale.
4. Bwerezani pamwambapa masitepe 10 nthawi zambiri.

Zochita za Anomle ROM ndizosavuta kuchita, ndipo atatha kuvulazidwa ngati kupweteka kapena kupunduka, amatha kuchitidwa kawiri kapena katatu patsiku kuti athandizenso kuyendayenda.

Pomwe kachilombo ka ROM kamasintha, PT yanu ingakulimbikitseni kuti mukhalenso ndi machitidwe olimbitsa manja a minofu , kudziyesa , kudziletsa , ndi plyometrics kuti mubwererenso ku 100%.

Mawu Ochokera

Kutupa kapena kuvulala kwa bulu kungachepetse mphamvu yanu yoyenda bwino ndikugwira nawo ntchito zanu za tsiku ndi tsiku kapena zosangalatsa. Ngati muli ndi kuvulala kwa minofu, funsani dokotala ndi PT, ndiyeno yambani kuchita masewera olimbitsa thupi a ROM kukuthandizani kuti mubwerere kuntchito yanu yachizolowezi mwamsanga komanso mosamala.

> Chitsime:

> Doherty, C. et al. Kuchokera kwa Nkhosa Yoyamba Yoyamba Kwambiri Mbalame Zomwe Zimapangidwira. Am J Sports Med: 2016; 44 (4): 995-1003.