Njira Yowonjezera Kuvulala kwa Ankle ndi Kukonzanso

Mphindi wamagulu amadziwika ngati mankhwala ovomerezeka. Amapangidwa ndi mafupa atatu: tibia, fibula, ndi talus omwe amathandizidwa ndi mitsempha yamphamvu. Monga mavoti amathandizira thupi lonse, kuvulala kwa khungu kumakhala kofala. Chaka chilichonse, pafupifupi odwala 2 miliyoni amachizidwa kuti avulala pamimba. Gwiritsani ntchito njirayi kuti mudziwe za kutuluka kwa maatchi, kuvulala, ndi kukonzanso.

Anatomy ya Ankle

• Zilumikizidwe za Ankle Zowonjezera : Zilonda za ankle zimaphatikizapo kuvulala kofala kwambiri pa bondo. Ngati mwakhala mukuthandizira minofu, kudziwa zomwe zimagwiritsidwa ntchito zingathandize kumvetsetsa bwino vuto lanu. Onaninso momwe mumayambira pano!

Kuvulala Kwambiri

• Nkhokwe Yam'mimba : Zotsatira za mitsempha zowonongeka pamene mitsempha ya pamphuno yamatumbo imatambasulidwa pamtunda wawo wonse. Izi zimabweretsa misonzi yambiri yomwe imatha kusiyana pakati pa mapiko ang'onoang'ono kuti athetse kusokonezeka kwa ligament. Mipiritsi yambiri ya minofu imapezeka pamaseŵera a masewera omwe amachitanso zinthu monga kuthamanga, kudumpha, kapena kuyenda. Zizindikiro zoyamba za khungu lamphongo zimaphatikizapo kupweteka, kuchitira chifundo, kukhupa, kuvulaza, kusakhoza kuyenda kapena kuima, ndi kuumitsa pamodzi .
• Achilles Tendonitis : Tonde ya Achilles ndi tonde yaikulu yomwe ili pamsana pa chidendene. Amapangidwa ndi kuika kwa mwana wa ng'ombe pachifuwa. Matenda otchedwa Achilles ndi opweteka kwambiri, omwe amapezeka pamene kugwiritsidwanso ntchito mobwerezabwereza kwa mcherewu kumabweretsa misozi pang'ono. Zomwe anthu ambiri amachita / zikhalidwe zomwe zimabweretsa matenda a Achilles ndi awa: kuthamanga, kudumphira, minofu yamphamvu yamphongo, ndi mapazi otsika kwambiri.

• Matenda a nyamakazi : Matenda a osteo ndi a rumumidyamu amatha kugunda pamphuno. Ngakhale kuti ndizosiyana zovuta, aliyense angathe kukhumudwitsa kwambiri ndi kupweteka pa ntchito ndikupumula.
• Kupsinjika Maganizo : Kuwonongeka kwa nkhawa ndi mtundu wina wa kuvulaza kwambiri. Zimapezeka pamene minofu imatopa ndipo silingathe kuwonjezeredwa. Pomalizira pake, minofu yotopetsa imapereka mphamvu yambiri ya kupanikizika ku fupa lomwe limapangika pang'ono. Kusokonezeka uku kumatchedwa kupweteka kwa maganizo.

Kukonzekera

Kusokonezeka kwa bondo kumafuna pulogalamu yowonetsera kukonzanso kuphatikizapo kupuma, kutambasula, ndi kulimbitsa kuti chidziwitse. Gawo lirilonse limakhala ndi ntchito yofunikira pakubwezeretsanso ntchito pambuyo pa kuvulala. Phunzirani momwe mungagwiritsire ntchito mkondo wanu.

• Ankle Thandizo Loyamba : RICE ndilo chithandizo choyamba chogwiritsira ntchito Mpumulo, Chipale, Kuponderezana, ndi Kukula. Imeneyi ndi sitepe yoyamba yomwe mungachite mutatha kuvulaza khungu. Kuphatikiza kwa RICE kumathandiza kuchepetsa kutupa kumene kumachitika pambuyo povulazidwa kwambiri. Ndikofunika kukumbukira kuti kale mankhwalawa atha kukhazikitsidwa, ndiwothandiza kwambiri.
• Zojambula Zojambula: Kumayambiriro kutambasula pambuyo povulaza minofu ndilo gawo lofunika pakukonzanso. Ndi nthawi yopumula yowonjezera yomwe imafunidwa mutatha kuvulala kwa minofu, minofu yomwe imayandikana nawo nthawi zambiri imakhala yofupikitsidwa ndi yolimba. Izi zimabweretsa kuchepa kwa kayendetsedwe kake kozungulira pamatumbo. Pofuna kuteteza kuvulaza kwina, nkofunika kuti muyambe kuyang'anitsitsa minofu yanu yovunda mwamsanga pamene mwalandira dokotala wanu.
• Zochita Zolimbikitsira Ankle : Mitsempha yamphamvu ndi yofunika kwambiri pofuna kuteteza komanso kupumula kumatumbo, mabala, ndi mabala. Minofu yamphamvu imathandiza kukhazikitsa batala ndi kuteteza mitsempha kuvulala. Monga nthawi zonse muyenera kukambirana ndi dokotala wanu musanayambe kuchita ntchito iliyonse.

• Zochita Zolimbitsa Thupi : Kupititsa patsogolo kusinthanitsa ndi kudziwika kwaokha kungakuthandizeni kuti mukhale otetezeka pamakokosi anu ndikuthandizani kupewa zoopsa za minofu zamtsogolo. Kuchita masewera olimbitsa thupi kungaphatikizepo ndondomeko yoyendetsa mwendo, BAPS , kapena zochitika za T-stance. PT yanu ikhoza kukuwonetsani zomwe mukuchita bwino pochita masewera anu bwino.

Ngati muli ndi chovulala cha minofu, kuyang'ana ndi wodwala wanu ndi lingaliro labwino. P PT yanu ikhoza kuyesa matenda anu ndikupangira malingaliro okhudza chithandizo choyenera. Zochita zomwe zimawongolera kusintha kwa kayendedwe ka mphamvu, mphamvu, ndi kukhazikika zingakuthandizeni mwamsanga kupeza ndi kubwerera kuntchito zanu zachizolowezi.

_Chitsime:

_{Journal of Athletic Training, Kukonzanso kwa Ankle Pambuyo Pogwira Ntchito Yopanda Chilema Kapena Kusakhazikika Kwambiri, 2002 Oct-Dec; 37 (4): 413-429.}