Kubwezeretsedwa kwa ACL ndi Kukonzanso
Kukhazikitsidwa pambuyo pochita opaleshoni kwa misozi ya ACL ndi njira yayitali. Kubwerera ku masewera ndi zochitika zimatenga miyezi. Pali kusiyana kwakukulu kwa kukonzanso kwa ACL, ndipo chidziwitso choperekedwa apa ndi chabe mwachidule. Kukonzekera kwachindunji kumayenera kuganizira munthu aliyense wothamanga, ndipo muyenera kutsatira ndondomeko yanu.
Ndikofunika kudziwa kuti nthawi yake ndizitsogolere - kupititsa patsogolo kumadalira kukwaniritsa sitepe imodzi, musanapite patsogolo.
Masiku Oyambirira
Zolinga za masiku oyambirira pambuyo pa kulumikizidwa kwa ACL ndi kuchepetseratu kutupa ndikuletsa kusokonezeka. Izi zingatheke ndi:
- Kuthamanga kawirikawiri
- Kukwezera bondo losokonezeka
- Kugwiritsa ntchito zingwe
Ochita opaleshoni ena amalimbikitsa kugwiritsa ntchito chigoba pambuyo pa opaleshoni ya ACL . Izi ndizovuta, ndipo madokotala ambiri opaleshoni amasankha kuti asagwiritse ntchito nsalu pa nthawi ino.
Nkhani ina yotsutsana ndi kugwiritsa ntchito CPM, kapena mawotchi , pambuyo poti opaleshoni. Apanso, madokotala ena opaleshoni amagwiritsa ntchito CPM ngakhale kuti alibe umboni wakuti zimakuthandizani kuchira.
Masabata 1-2
Kuchita masewera olimbitsa thupi kungayambe mwamsanga atatha opaleshoni. Choyamba choyang'ana ndi kubwereranso kwathunthu (kumatha kuwongolera kwathunthu) pa bondo. Kawirikawiri, kupindika (kukwanitsa kupindika) ndikosavuta kubwezeretsanso kuposa kulongosola.
Odwala adzagwira ntchito ndi othandizira opaleshoni kuti azigwira ntchito yophunzira (kuyenda), kulimbitsa mtima, ndi ntchito ya aerobic. Ndimakonda kulandira odwala pa njinga yoyima mwamsanga pakatha opaleshoni pamene izi zimapangitsa mphamvu, kuyenda ndi ntchito yowonongeka.
Masabata 3-6
Ntchito imagwiritsidwa ntchito ndi mankhwala .
Pamene kuyendayenda kukuwonjezeka, kulimbikitsidwa kumasinthika. Kuchita mwatsatanetsatane kachitidwe kachitidwe.
Pomwe kayendetsedwe kachidziwitso kamakwaniritsidwa, zochitika zina zamasewero zingayambe. Asanayambe ntchito izi, kuyendayenda kumayenera kukhala pafupi ndikumveka komanso kutupa pamapeto.
Masabata 7-12
Zochita masewera oyambirira angayambe ndipo odwala akhoza kuyamba kuyendayenda, kuthamanga njinga panja, ndi kugwira ntchito pamadzi. Masewera olimbitsa thupi, monga basketball, mpira ndi mpira - ayenera kupeĊµa.
Chakumapeto kwa gawo lino, othamanga ena angayambe kuthamanga, kuthamanga ndi chingwe
Miyezi 4-7
Kupitiliza kupita patsogolo ndi masewera osiyanasiyana. Izi ndizovuta kwambiri, chifukwa odwala angakhale ndi bondo lomwe "limamva" mwachibadwa, koma sali okonzekera zovuta za masewera ena.
Kulimbikitsanso kukonzanso ziyenera kukhala masewera olimbitsa thupi. Izi ziphatikizapo zojambula zokhala ndi eyiti-eyiti ndi plyometrics, ndipo nthawi yambiri idzaphatikizapo masewera olimbitsa thupi. Mwachitsanzo, osewera mpira wa tennis angayambe kuwomba, mpira osewera akuwongolera, ndi zina zotero.
Bwererani ku Masewera
Kusankha nthawi yobwereranso ku masewera oletsedwa kumadalira zifukwa zingapo:
- Kupitiriza Kugwira Ntchito
Chisankho chobwerera ku masewera chiyenera kukhazikitsidwa pa zomwe munthu aliyense amapita kudzera mwa mankhwala awo. - Mtundu wa Mzere
Ochita opaleshoni ena amachedwa kubwerera ku masewera ngati ntchito yomanga nyumba ya ACL imachokera kwa wopereka. Chifukwa ma graft awa ali osawiritsidwa ndi mazira, pali chikhulupiliro chakuti amatenga nthawi yaitali kuti adziritse bwino mkati mwa wodwalayo. - Kukonda Opaleshoni
Dokotala wanu adzakutsogolerani kukonzekera kwanu, ndi chisankho chachikulu cha kubwerera ku masewera.
Kuponyedwa Pambuyo pa Opaleshoni ya ACL
Palinso kutsutsana pankhani yogwiritsira ntchito masewera pa masewera pambuyo pa kukonzanso ACL . Zofukufuku siziwonetsa phindu loletsa kubwezeretsa ku ACL.
Komabe, othamanga ena amamva bwino kwambiri, ndipo palibe chovulaza povala masewera a masewera.
Zotsatira:
Beynnon BD, et al. "Kukonzekera Pambuyo Pambuyo Pachimake Cruciate Ligament Kumangidwanso: Cholinga Chokhazikika, Randomized, Double-Blind Comprecation of Programs Chimalamulidwa Kupitirira 2 Kusiyana Kwambiri Nthawi" Am. J. Sports Med., Mar 2005; 33: 347 - 359.