Pulogalamu Yochita Zozizwitsa Pambuyo pa Kuphulika kwa Lisfranc ndi Kutaya Malo

Kuyambitsa Pulogalamu Yophunzitsa Zochita Pambuyo Kuphulika kwa Lisfranc

Kuvulala kwa Lisfranc ndiko kuvulaza kowawa kophatikizana ndi kupuma ndipo kumatha kusokoneza mafupa anu a metatarsal ndi amsitima pamapazi anu. Kaŵirikaŵiri zimayambitsidwa ndi kuyendayenda pakati pa phazi lanu, ndipo zingayambitse kusokonekera kwakukulu ndi kuvutika ndi kuyenda, kuthamanga, ndi ntchito zina.

Ngati mwavutika ndi kuwonongeka kwa Lisfranc, dokotala wanu angafunike kuchita opaleshoni kuti athandizire phazi lanu. Nthawi zina ma opaleshoni si oyenera. Nthawi yowonongeka imafunika pambuyo pa kuvulala kwa Lisfranc ngati opaleshoni inkachitidwa kapena ayi.

Mukhoza kupindula ndi odziwa ntchito za wodwalayo ngati muli ndi vuto la Lisfranc. Wodwala wanu wathanzi akhoza kuyesa matenda anu ndipo angapereke mankhwala kuti athe kuchepetsa ululu wanu ndi kusintha kayendetsedwe ka mtundu wanu (ROM) , mphamvu, ndikuyenda bwino.

Kuchita zovuta pambuyo pa kuvulala kwa Lisfranc ndi gawo limodzi la pulogalamu yanu ya rehab. Wodwala wanu wodwala angapange zochitika kuti athandize phazi lanu ndi minofu kuyenda bwino ndikumverera bwinoko.

Pulogalamuyi yothandizira pazinthu ndi chitsanzo cha chinachake chimene PT yanu ingapereke kuti ikuthandizeni kuti mubweze pambuyo pa kuvulala kwa Lisfranc. Zimayamba ndi zosavuta zochita zolimbitsa thupi ndikupitiriza kuchita zolimbitsa thupi ndikuyendera bwino komanso zochita zolimbitsa thupi.

Pulogalamuyo sayenera kuyambika mpaka adokotala akukuletsani kuchita masewero olimbitsa thupi, choncho fufuzani naye musanayambe izi, kapena pulogalamu ina iliyonse.

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Nkhokwe ndi Foot Foot Zochita Zochita.

Pambuyo pa kuphulika kwa Lisfranc, phazi lanu ndi minofu zikhoza kukhala zosasunthika mu boot. Panthawi imeneyi, mwina mukuyenda ndi ndodo. Katundu wa Lisfranc ukachiritsidwa bwino ndipo umaloledwa kuyamba kusuntha chikopa chako, PT yako ikhoza kuyitanitsa masewera olimbitsa thupi . Zochita zimenezi ndi zosavuta, komabe ndizofunika koyamba kuti mupeze kachilombo ka ROM m'chiuno ndi phazi.

Poyamba, ugone pabedi lako ndi phazi lako likulendewera pang'ono pamphepete. Kenaka chitani zotsatirazi:

• Mphuno yachitsulo chomera: kwezani zala zanu pansi momwe mungathere.
• Kuthamanga kwa ankle dorsi: Sinthirani phazi lanu ndi zala zanu kumbuyo kwa bondo momwe mungathere.
• Kupotoza kwa ankle: fotokozani phazi lanu ndi zala zakutsogolo kumbali ya zala zanu zazikulu zala.
• Everk Ankle: fotokozani phazi lanu ndi zala zakutsogolo kumbali yanu ya piny.

Bwerezerani zochitika zolimbitsa thupi za ROM iliyonse pafupipafupi 10, ndikugwira ntchito iliyonse kwa masekondi atatu kapena asanu.

Anu PT angaperekenso masewera olimbitsa thupi omwe amatchedwa malemba a angapo. Kuti muchite izi, ingobweretsani makalata a zilembo zakumaso ndi zala zanu. Izi zimathandizira kukonzanso ROM khungu lanu kumbali yonse.

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Zozizwitsa zazing'ono ndi zapakati

Kuphulika kwa Lisfranc kumakhudza kuyenda kwa phazi la phazi lanu. Pambuyo pa kuvulala ndipo patatha nthawi yolepheretsa, chigoba chanu chingamve cholimba, kapena matope omwe ali pansi pa phazi lanu kumapazi anu amatha kukhala olimba.

Kutambasula nsanja yanu ndi tendons za phazi lanu ndi njira yophweka yokonzetsera mapazi anu onse. Kuti muchite masewera olimbitsa thupi, ikani zala zanu kumbuyo pakhoma ndi chidendene chanu pansi. Pewani pakhomopo pang'onopang'ono mpaka kumapeto kwa phazi lanu. Gwirani malowa kwa masekondi 15 mpaka 30, ndipo pumulani. Mukhoza kutambasula katatu kapena kasanu, kangapo patsiku.

Ngati mumamva kupweteka kwakukulu pansi kapena pamwamba pa phazi lanu pakati pa phazi lakumapeto, pewani ntchitoyi ndipo funsani odwala kapena dokotala wanu.

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Miyendo Yamkati Yokwera Maso

Nthawi zina pambuyo pa kupweteka kwa Lisfranc, kupweteka kupitirira mu phazi lanu kungapangitse kuyenda kovuta. Mukhoza kugwiritsa ntchito misala ya botolo yomwe imathandiza kuti achepetse ululu wanu ndi kusisita mthunzi wanu nthawi yomweyo.

Pochita kusungunuka kwa botolo la ayezi, ingomitsani botolo la madzi. (Onetsetsani kuti botolo silinadzaza njira yonse yowonjezeretsa kufalikira kwina.) Botolo likakhala lozizira, khalani pampando ndipo pang'onopang'ono misala yanuyo mu botolo lachisanu. Mukhoza kuchita izi kwa mphindi zingapo, onetsetsani kuti mumamvera zomwe thupi lanu limakuuzani nthawi yoti muyimitse icing.

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Ng'ombe Yoyenda

Pambuyo pa kuphulika kwa Lisfranc ndi nthawi yomwe imatha, anthu ambiri amawona kuti mwana wang'ombe amatha kumbuyo kwa mwendo wawo. Izi ndi zachibadwa, ndipo njira yabwino yothetsera vutoli ndi kupanga mwana wang'ombe akutambasula.

Njira yosavuta yotambasula mwana wanu wa ng'ombe ndi yothamanga. Khalani mozungulira pafupi mamita atatu kuchokera pa khoma, ikani manja onse pa khoma ndi kusiya phazi kuti mutambasulire kumbuyo kwanu ndi chidendene chanu pansi. Khalani kumbali mpaka khoma mpaka mutatambasula mu mwana wanu wa ng'ombe. Gwirani malo otambasula kwa masekondi 20 mpaka 30, ndiyeno muzisangalala.

Kutambasula minofu yokha ya mwendo wanu pansi, ingothamangitsani wothamanga, koma gwadirani bondo la mwana wang'ombe yemwe mukuwongolera. Izi zimapangitsa kuti minofu ikhale yopanda phokoso, ndipo muyenera kumamatira kutsogolo kwanu. Apanso, gwiritsani ntchito kutambasula kwa masekondi 20 mpaka 30, kenako pumulani.

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Nkhumba ndi Foot Zimalimbitsa Zochita

Mutangoyamba kusinthasintha ndipo ROM ikuzungulira phazi lanu ndi minofu, ndi nthawi yoti muyambe kugwira ntchito kuti mupeze mphamvu zowonongeka pamapazi ndi mapazi. Kuti muchite izi, mungathe kuchita zolimbitsa thupi zamagulu ndi gulu lokaniza. (Wodwala wanu wathanzi angakupatseni gulu lokaniza, kapena mukhoza kugula imodzi ku sitolo yogulitsa masewera.)

Pochita masewera olimbitsa thupi, tanizani mapeto a gulu lokanikiza pamapazi anu, osamala kuti musaletse magazi. Gwiritsani mbali ina kumbali ina yowakhazikika ngati mwendo wa gome. Yendetsani phazi lanu mofanana ndi momwe munachitira pa zochitika zapamwamba za ROM poyamba kale mu pulogalamuyi: plantar patch, kuvomereza, inversion, ndi eversion. Gwirani malo alionse kwa masekondi angapo ndipo pikani kukanikira komwe kumaperekedwa ndi gulu lochita masewera olimbitsa thupi.

Pezani zochitika 10 mpaka 15 pa zochitika zonse. Mutha kuchitapo masewera angapo tsiku lililonse kuti mukhale ndi zovuta pamatumbo anu.

Pofuna kulimbitsa minofu pansi pa phazi lanu, yesetsani kuchita masewera olimbitsa thupi. Zochita izi zimathandiza kupanga kapangidwe ka phazi lanu. Pochita masewera olimbitsa thupi, ikani phazi lanu pa thaulo pansi ndikugwiritsanso ntchito zala zanu kuti mugwire pa thaulo ndikuziwunika. Onetsani zojambula 10 mpaka 15 za zojambula zozizira.

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Zochita Zolimbitsa Thupi

Mutha kuona kuti kuchepetsa kwanu kwakhudzidwa ndi nthawi yomwe simunathetse nthawi yomwe munali kuwonongeka kwa Lisfranc. Kugwira ntchito moyenera ndi ntchito yovuta ndi machitidwe ambiri m'thupi lanu ogwirira ntchito pamodzi. Kubwereranso kuzinthu zachizolowezi kumafuna kuti muyambe kuchita zinthu moyenera, ndipo izi zimafuna kuchita mwakhama.

Yambani kuchita masewero olimbitsa thupi ndi modzidzimodzi mwendo wa mwendo. Muyenera kuyima pa phazi limodzi kwa masekondi 15 mpaka 30 pamene mukuyesera kukhalabe okhazikika. Ngati izi n'zosavuta, mukhoza kuwonjezera vutoli poima pamtsinje pa phazi limodzi kapena potseka maso anu.

Pamene kusalakwitsa kwa mwendo umodzi kumakhala kophweka, mungapite patsogolo kupita kuntchito zolimbitsa thupi. Zochita izi zingaphatikizepo kugwiritsa ntchito zipangizo zamakono monga bolodi la BAPS kapena bolodi logwedezeka, choncho lankhulani ndi PT yanu musanayambe kuchita masewera olimbitsa thupi.

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Plyometrics ndi Jumping Zochita

Ngati ndinu munthu wokhudzidwa amene akukonzekera kubwerera ku masewera apamwamba pambuyo pa kutaya kwa Lisfranc ndikupasula, ndiye kuti mungagwire ntchito ndi PT pakudumpha ndi kuchita masewera olimbitsa thupi. Zochita izi zapangidwa kuti zithandize thupi lanu kuti lidumphire ndikuyenda bwino, ndipo ndi ofunikira kugwira ntchito musanakambirane.

Zochita zolimbitsa thupi zingaphatikizepo:

• Kudumphira mosavuta ndi kubwereka
• Kuthamanga kumathamanga
• Mmodzi wa miyendo yopuma

Popeza zochitikazi zikupita patsogolo ndikuika kuchuluka kwa nkhawa ndi mavuto m'thupi lanu, muyenera kufunsa PT kapena dokotala musanayambe.

Mawu ochokera

Kuvulala kwa Lisfranc kungakhale kuvulaza kowawa komwe kumayambitsa mavuto, kuyenda, ndi kusangalala ndi ntchito zanu zachizolowezi. Wodwala wanu wathanzi angagwire ntchito ndi inu kupanga pulojekiti yeniyeni yomwe ingakuthandizeni kubwerera kuntchito yanu yachizolowezi mofulumira komanso mosamala.