Pogwiritsa ntchito zochitika za Eccentric kuti zithetse mavuto Achilles Tendon Problems
Pulogalamu ya Alfredson ndi pulojekiti yapadera yochitira anthu omwe ali ndi Achilles tendonitis kapena tendonopathy. Zimagwiritsa ntchito lingaliro la kukweza kwachinsinsi kwa tendyle yanu ya Achilles kuti lipangitse mphamvu ya tendon kupirira mphamvu ndi zovuta.
Ngati muli ndi Achilles 'tendonitis, ndiye mumamvetsa momwe chikhalidwechi chingachepetse mphamvu yanu kuyenda ndi kuyendetsa.
Ikhoza kukulepheretsani kutenga nawo mbali pazochita zanu zosangalatsa komanso zosangalatsa, ndipo zingasokoneze ntchito yanu yachizolowezi.
Pali mankhwala ambiri ochiritsira omwe amapezeka kuti athetse Achilles 'tendonitis . Wodwala wathanzi angathandizire mwa kuyang'anira njira yoyamba yotupa, ndiyeno poyamikira machitidwe odzichepetsa ndi opititsa patsogolo a Achilles 'tendon yanu pamene akuchiritsa.
M'zaka zaposachedwa, pakhala pali umboni wofalitsidwa womwe ukusonyeza Achilles 'tendonitis sikuti kwenikweni ndi kutupa. Kafukufuku wina wake amasonyeza kuti maselo ofooketsa omwe amapezeka ndi tendonitis sapezeka. Choncho, Achilles 'tendonitis nthawi zambiri imatchedwa Achilles' tendinopathy, makamaka ngati yatha milungu yambiri ndipo yakhala yachilendo.
Kuwongolera mwachikondi ndi kupititsa patsogolo kwa Achilles 'tendon n'kofunikira kuti mutha kuchiza machitidwe a Achilles tendinopathy.
Kafukufuku wina amasonyeza kuti kutsekemera kwapadera kwa tendon kumapangitsa mitundu ina ya masewera olimbitsa thupi. Pulogalamu ya Alfredson ndi njira yomwe imagwiritsira ntchito kupititsa patsogolo Achilles 'tendon yanu yovulazidwa kuti muzitsatira tendinopathy.
Kodi masewero olimbitsa thupi ndi otani?
Kumangirira pamatenda kumatuluka pamene minofu ndi thambo lanu zikugwirizanitsa pamene mukuchepetsanso minofu.
Izi zikutsutsana kwambiri ndi mankhwala osokoneza bongo, kapena minofu ndi mavitoni omwe amafupikitsa pamene mukuwatsata.
Chitsanzo chophweka cha kuvomereza kwachinsinsi ndiko kugwira chinachake m'manja mwanu ndi goli lanu lopindika. Pemphani khungu lanu kuti liwongolere pang'onopang'ono. Mukhoza kuganiza kuti minofu yanu yayitalika pamene mukugunda zolemera pamene mukuwongolera pang'ono. Izi ndizitsulo zozizwitsa kapena zokopa zamakono.
Kotero ndi chiyani chapadera pa mavuto a tendon ndi masewero olimbitsa thupi? Zikuwoneka kuti kuchita masewera olimbitsa thupi kumawoneka kuti ndiwothandiza pa matenda ovulala. Chifukwa chiyani? Ochita kafukufuku sakudziwa chifukwa chake ntchitoyi ndi yapadera. Komabe, ngati muli ndi vuto lopweteka, ngati Achilees tendonitis, wodwala wanu wodwalayo angakhale ndi zochita zovomerezeka kuti muthandize matenda anu.
Achilles 'Tendonitis Basics
Achilles 'tendonitis ndizovulaza kawirikawiri. Zizindikiro za Chilles 'tendonitis kapena tendinopathy ndi:
- Ululu kumbuyo kwa mwendo wanu wapansi, pamwamba pa chidendene chanu.
- Ululu wothamanga, kulumphira, kapena kuloza zala zakutsogolo kuti musamatsutse.
- Chotupa chaching'ono pa Achilles 'tendon yanu pamwamba pa chidendene chanu.
Ngati mukuganiza kuti muli ndi Achilles 'tendinopathy, ndibwino kuti muwerenge ndi dokotala wanu kuti muwone ngati mukudwala matendawa.
Zolemba Zowonjezera za Alfredson
Pulogalamu ya Alfredson ya Achilles 'tendinopathy kwenikweni ndiyo zochitika ziwiri zosiyana. Kuti muchite masewerowa, muyenera kukhala ndi sitepe yaing'ono kapena yokhoza kuima. Onetsetsani kuti muwerenge ndi dokotala wanu kapena wodwalayo kuti muonetsetse kuti ndizobwino kuti muzichita masewera olimbitsa thupi komanso kuti mukuchita bwino. Pano pali momwe mukuchitira pulogalamu ya Alfredson:
- Imani pa sitepe ndi mipira ya mapazi anu pamphepete. Zitsulo zanu ziyenera kukhala pamphepete mwa sitepe.
- Gwirani pa khola kuti muyese.
- Pembedzani mawondo onse.
- Pogwiritsa ntchito miyendo yonse, tsambulani zidendene ndikukwera pa mipira ya mapazi anu.
- Pitirizani phazi lanu ndi tchire lopweteka la Achilles pamtunda, ndipo phazani phazi lanu losavulazidwa kuchoka pa sitepe.
- Pang'onopang'ono dzichepetseni pansi pogwiritsa ntchito ngongole yanu yovulala. Chitsulo chanu chiyenera kupita kumtunda, ndipo mpira wa phazi lanu ukhalebe wogwirizana ndi mapeto ake.
- Bwererani phazi lanu losavulazidwa pang'onopang'ono ndi kubwereza zochitikazo.
Pulogalamu ya Alfredson ikufuna kuti izi zitheke pochita masewerawa 3 pazokambirana 15. Mukamagwiritsa ntchito mawondo anu molunjika, minofu yomwe imapanga Achilles 'tendon yotchedwa gastrocnemius imatengedwa ndipo imatsutsidwa.
Mukamaliza maulendo 3 ndi maondo anu molunjika pa sitepe, bweretsani protocol ya Alfredson ndi mawondo anu ogulidwa pang'ono. Izi zimadetsa nkhawa pamtundu wina wotchedwa soleus amene amagwirizana ndi gastrocnemius kuti apange Achilles 'tendon yanu. Kachiwiri, chitani maselo 3 a kubwereza 15.
Zochitika ziwiri za alfredson protocol ziyenera kuchitidwa kawiri tsiku ndi tsiku. Izi zikutanthauza kuti muyenera kuchita 3 maulendo 15 a kubondo lolunjika ndi chiguduli chodumphadondo m'mawa ndi madzulo. Pazimenezi, muyenera kuchita maulendo 180 a zochitika tsiku ndi tsiku.
Kodi Ndiyenera Kuganiza Chiyani Kuti Nditangomaliza Kuchita Zolimbitsa Thupi?
Pambuyo pochita masewero awiri a protocol ya Alfredson, mukhoza kumva kupsinjika kapena kupweteka kumbuyo kwa bondo lanu ndi Achilles 'tendon ndi kupweteka mu minofu yanu ya ng'ombe. Kupwetekedwa uku kumakhala kwa tsiku, ndipo kupweteka kudzakhala kochepa ngati mukupita patsogolo ndi zochitika pamasabata. Pulogalamu ya Alfredson imasonyeza kuti mukupitirizabe ndi zochitikazo pokhapokha kupweteka kukukulepheretsani. Ngati izi zikuchitika, funsani dokotala wanu.
Ngakhale pali kafukufuku wotsimikizira kuti ntchito ya Alfredson ikugwira bwino ntchito, anthu ena amapeza kukonzanso maulendo 180 tsiku lililonse kuti akhale ovuta. Kafukufuku m'magazini ya Journal of Orthopedic and Sports Physical Therapy ya February 2014 anasonyeza kuti kusintha kwa mapulogalamu a Alfredson ndi njira ya "kuchita chimodzimodzi" kunapindulanso zotsatira zabwino ngati pulogalamu yokwanira ya kubwereza 180.
Ndiyenera Kutenga Nthawi Yotani Pulogalamu ya Alfredson?
Pulogalamu ya Alfredson iyenera kupitilizidwa kwa masabata 12 kuti awone zotsatira zabwino. Panthawi imeneyo, mungafune kukaonana ndi wodwalayo yemwe angapereke uphungu pa nthawi yobwerera kuntchito zoyenera, monga kuyendetsa. Wodwala wanu wathanzi angapereke zochitika zolimbitsa thupi ndi bolodi la BAPS ndi masewera olimbitsa thupi kuti muthe kuthamanga ndi kudumpha popanda kuvulazidwa kachiwiri ku Achilles 'tendon yanu.
Pulogalamu ya Alfredson ndi njira yowonjezeretsa zolemba za Achilles 'tendon kuti zithetse vuto la Achilles' tendinopathy. Ndi njira yosavuta kuonetsetsa kuti mutha kuchiza mwamsanga matenda anu ndikubwerera kuntchito yanu yapitayi.
Zowonjezera: Stevens, M. ndi Tan, C. (2014) Kuchita bwino kwa alfredson protocol kufanizidwa ndi ndondomeko yobwerezabwereza-voti yovomerezeka yowonjezeretsa chidziwitso cha chikhulupiliro: kuyesedwa kosasinthika. JOSPT 44 (2) 59-67.
http://www.runnersworld.com/stretching/eccentric-calf-strengthening-achilles-tendinopathy-five-years-later