Kulimbikitsa Mitundu Yomwe Imathandizira Ligament ya Anterior Cruciate
Kuvulala kwa ACL, kuphatikizapo sprains kapena misonzi , ndi chimodzi mwa zovulaza za mawondo ambiri zomwe zimapirira. Pamene ngozi zidzachitika, pali njira zothandizira kulimbitsa minofu yothandizira bondo, ndikuthandizani kupeĊµa kuvulala kapena mavuto osayenera pa bondo. Pulogalamuyi imalimbikitsa kuwonjezeka mphamvu mu minofu ya mwendo. Izi zidzawathandiza kuwonjezera mphamvu ya mwendo komanso kugwiritsidwa ntchito bwino.
Kumbukirani, njira ndi chirichonse; yang'anani mwatcheru mawonekedwe anu pakuchita masewerawa kuti mupewe kuvulala. Pano pali masewero atatu olimbitsa minofu ya mimba ndikuletsa kuvulaza kwa ACL:
Quadriceps Kulimbitsa Zochita Kuletsa ACL Kuvulala
Minofu ya quadriceps ndi mitsempha inayi kutsogolo kwa ntchafu.
- Kuyenda Maungulo (3 akuika x 10 kubwerera)
- Nthawi Yokwanira: 6.5 - 7.5 min
- Cholinga: Limbikitsani minofu ya quadriceps.
- Pitirizani kutsogolera kutsogolo kwanu.
- Dulani ndi mwendo wanu wamanja ndikupita patsogolo ndi mwendo wanu wakumanzere.
- Gwetsani bondo lakumbuyo molunjika pansi.
- Onetsetsani kuti mupitirize bondo lanu kutsogolo pamimba mwanu.
- Konzani kayendetsedwe ndikuyesera kupewa bondo lanu lakutsogolo kuchoka mkati.
- Ngati simungathe kuwona zala zanu zopondereza, mukuchita zolakwikazo.
Zojambula Zopangira Hamstring Zowononga ACL Kuvulala
Minofu yamphongo imakhala ndi tizilombo tating'ono tating'ono zisanu kumbuyo kwa ntchafu.
- Zithunzi (3)
- Nthawi Yokwanira: 7.5 - 8.5 min
- Cholinga: Limbikitsani minofu yopunduka.
- Gwiritsani pansi pansi ndi manja kumbali yanu.
- Mukhale ndi mnzanu wogwira mwamphamvu pamapazi anu.
- Pogwiritsa ntchito mofulumira, khulupirirani kutsogolo kwanu.
- Bondo lanu, chiuno ndi mapewa ziyenera kukhala molunjika pamene mukudalira pansi.
- Musagwadire m'chiuno.
- Muyenera kumamatira kumbuyo kwa ntchafu yanu.
- Bweretsani zochitikazo pa magawo atatu a khumi, kapena chiwerengero cha makumi atatu.
Kusamalitsa Zochita Poletsa Kuvulaza ACL
Kafukufuku amasonyeza kuti mphamvu yazing'ono yam'mimba yamphongo ndi mphamvu ya quadricep ingakhale ndi gawo mu kuvulala kwa ACL. Choncho, kuwonjezereka kumawonetseredwa kuti zithandize kukhazikitsa mgwirizano pakati pa mphamvu za mitsempha yamphongo ndi mitsempha yambiri.
- Zozizwitsa Zokha Zimakwera (30 kumbuyo x 2 kubwerera)
- Nthawi Yokwanira: 8.5 - 9.5 min
- Cholinga: Ntchitoyi imalimbikitsa mwana wamphongo komanso imapangitsa kuti azikhala bwino.
- Imani ndi manja anu pambali panu.
- Lembani bondo lakumanzere ndikusunga bwino.
- Pang'onopang'ono nyamuka pazipinda zako zamanja bwino.
- Mukhoza kutambasula manja anu kutsogolo kwanu kuti muthandize.
- Pwerezani mobwerezabwereza katatu ndikusintha ku mbali inayo.
Pamene mukukula, mungafunikire kuwonjezera kubwereza kuntchitoyi kuti mupitirize kulimbikitsa ntchitoyi. Pali machitidwe olimbikitsa omwe panthawi yomwe amathandizira komanso kumathandiza kulimbitsa minofu ndikuletsa kuvulaza kwa ACL .
Chitsime:
PEP Program, Santa Monica Sports Medicine Research Foundation, yomwe idalandira 4/3/2016.