Thandizo lachilengedwe Kuchita masewera olimbitsa thupi pambuyo pa kupweteka kwa Hamstring

Kodi Ndi Zochitika Ziti Zomwe Zili Zabwino Kwambiri Pambuyo Pomwe Misozi Imamveka?

Ngati muli ndi phokoso lopweteka, mukhoza kupindula ndi othandizira a wodwalayo kuti akuthandizeni. Wodwala wanu wathanzi akhoza kufufuza matenda anu ndi kupereka mankhwala ndi machitidwe kuti athetse kuchepetsa ululu wanu ndikupangitsa kuti muyende bwino.

Pogwiritsa ntchito chithandizo chamankhwala chothandizira pakhosi , PT yanu ingagwiritse ntchito njira zosiyanasiyana kuti zithandizire kuwonjezeka, kusintha njira zomwe mumagwirira ntchito, ndi kuchepetsa ululu. Ngakhale mankhwalawa angakhale opindulitsa, sayenera kukhala okhawo mankhwala omwe mumapeza chifukwa cha vuto lanu.

Kuchita masewera olimbitsa thupi ndi chinthu chofunikira kwambiri pa kukonzanso khungu kwa misozi. Koma ndizochita ziti zomwe zingakhale bwino mutatha kupsyinjika, ndipo kodi pali zochitika zomwe zingakuthandizeni kubwerera kuntchito yanu yachizolowezi? Kodi pali machitidwe kuti muteteze mavuto a m'tsogolomu? Pali.

Wodwala wanu wathanzi angakuthandizeni kudziwa momwe mungaphunzitsire bwino. Mndandanda uwu ndi chitsanzo cha zochitika zomwe PT yanu ingakupatseni pa rehab yanu pambuyo pa vuto losautsa.

Pulogalamuyi imayamba pang'onopang'ono poyendetsa mofulumira komanso kumayendedwe kawirikawiri (ROM) , ndipo ikukula mwamphamvu mpaka mimba yanu (ndi minofu yoyandikana nayo) ikutha kuthana ndi katundu wambiri ndi zovuta zomwe zimayikidwa pa iwo.

Kumbukirani kuti muyambe kukambirana ndi dokotala wanu kapena wodwalayo asanayambe izi, kapena pulogalamu yochita masewera olimbitsa thupi. Komanso, ngati kuchita masewera olimbitsa thupi kumayambitsa kupweteka kwanthawi yaitali, lekani nthawi yomweyo ndipo muwone dokotala wanu.

Wokonzeka? Tiyeni tiyambe.

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Hamstring Imayenda

Tangoganizirani zazing'ono zomwe zimagwiritsidwa ntchito pamalo pomwe malo amphongo anu amang'ambika. Minofu imeneyi ndi collagen ndipo imatchedwa zilonda zakuda . Ndicho chizoloŵezi cha machiritso ochiritsira atatha kupweteka. Njira yabwino yosinthira minofu imeneyi ndi yofatsa, yowonjezereka. (Anu PT angasankhenso kupanga minofu yofiira ndi inu kuti muthe kuchotsa chotupa cha minofu pafupi ndi malo anu ovulaza.)

Pali njira zosiyanasiyana zoyambira kutambasula mitsempha yanu itatha. Yambani pang'onopang'ono ndipo pang'onopang'ono muwonjezere kukula kwa kutambasuka kulikonse pa masabata 4 mpaka 6.

Mitengo yosiyana yomwe PT yanu ingakulembereni ingaphatikizepo:

• Kutambasula kumatambasula
• Chinsalu chopukutira chopukutira
• Zozizwitsa zowonongeka

Kutambasula kulikonse kungagwiritsidwe masekondi 15 mpaka 30, ndipo mungathe kubwereza 3 mpaka 5 kubwereza. Zingwe zamphongo ziyenera kupitilizidwa pakapita masabata angapo panthawi yomwe mukusintha, ndipo mungafune kusinthasintha mwa kutambasula miyoyo yanu kangapo pa sabata ngakhale mutachiritsidwa.

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Zochita Zolimbitsa Thupi

Gawo lina la rehab lanu liyenera kuganiziridwa pa kupititsa patsogolo. PT yanu ikhoza kukuwonetsani zochitika zabwino kwambiri kuti mukhazikitse zitsulo zanu. Maganizo ena angaphatikizepo:

• Zowonongeka zamadzulo (kuyamba ndi mphamvu yokoka monga kukana kwanu, ndiyeno kupanga zinthu zovuta kwambiri powonjezerapo zolemera)
• Kuima pakhomo potsamira
• Mapiri a mpira omwe ali ndi phokoso la mawondo
• Anakhala pansi pamtambo wotsalira ndi gulu lokaniza
• Zochita zabwino zammawa
• The Nordic eccentric hamstring curl

Kumbukirani, yambani pang'onopang'ono kenaka mupite patsogolo poonjezera chiwerengero cha kubwereza kwa ntchito iliyonse kapena kuwonjezera kukana ndi zolemera zolemera kapena magulu otsutsa.

Onetsetsani kuti mukuchita zolimbitsa thupi pang'onopang'ono ndikugwiranso ntchito pazigawo zovomerezeka. Zosokoneza zochitika zimakhala zikuchitika pamene chimphepo chanu chikutalika. Choncho, ngati mukupanga phokoso lamtambo, kuyendetsa pang'onopang'ono pamene bondo lanu likuwongolera ndi gawo lapadera la kuvomereza. Kafukufuku wina amasonyeza kuti zozizwitsa zowonjezera zingakhale ndi chitetezo chotsutsana ndi kuvulala.

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Ng'ombe Yolimbikitsa Zochita

Kumbukirani, zinyama zanu zimayendetsa bondo lanu kumbuyo. Ingoganizani? Minofu yanu ya ng'ombe ikuwoloka mmenemo, choncho musanyalanyaze nawo pamene mukupweteka mimba. Ng'ombe yanu ndi hamstring zimagwirira ntchito pothandizira kuthandizira bondo lanu, choncho kuchita masewera olimbitsa thupi a ng'ombe kungathandize kuthandizira kumapeto kwanu konse.

Zochita zolimbikitsira ana anu angaphatikizepo:

• Ng'ombe imadzutsa
• Zochita zolimbana ndi Theraband
• Alfredson protocol ya Achilles mphamvu

Zochita zosiyana siyana ziyenera kuchitidwa 10 mpaka 15 kubwereza kangapo pamlungu. Siyani ngati zinyama zilizonse zimayamba kuwapweteka kwambiri pamtunda wanu wovulala.

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Zojambula za Hip ndi Quad Stregnthening

Minofu ya m'chuuno, monga gluteus medius , imathandiza kulamulira malo a mwendo wanu pamene mukuyenda ndi kuthamanga. Ngati mchiuno mwanu muli ofooka, mwendo wanu wotsika ukhoza kusinthasintha mkati ndikuika nkhawa kwambiri pa bondo lanu ndi minofu kuzungulira. Kuika chiuno mwamphamvu kungakuthandizeni kuchepetsa kupanikizika kovuta kwambiri pa minofu yanu yopanda phokoso, yomwe ingathandize kuwatchinga kuti asavulazidwe kwambiri pambuyo pa vuto lopsa.

Mgugu wong'onongeka ndi njira yabwino yothetsera machitidwe anu olimbitsa thupi . Pamene chiuno chanu chikulimba ndipo phokoso lanu lachiritsidwa, mukhoza kuyamba kulimbitsa nsonga, monga oyendetsa ululu .

Minofu yanu ya quadriceps ili kutsogolo kwa ntchafu yanu, yokha yotsutsana ndi miyendo yanu. Kusunga minofuyi kulimbikitseni kungathandize kuthandizira kumapeto kwanu konse ndikukhazikitsa pakati pa minofu yonse. Zochita zochepa zazing'ono zamakono kapena masewera ang'onoang'ono angathandize kuti ziweto zanu zizigwira ntchito bwino mukamayambiranso.

Zochita za m'chiuno mwako ndi quads ziyenera kuchitidwa kawiri kapena 15 kubwereza, 3 mpaka 4 pa sabata.

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Kukhazikika Kwambiri m'mimba ndi m'mimba

Minofu yanu ndi m'mimba mwathu imamangirira pamwamba pa mapepala anu, ndipo zinyama zanu zimachokera pansi pa mtima wanu. Choncho, kusunga maziko anu amphamvu kumakhudza malo amtundu, ndipo ntchentche yomwe ilibe malo abwino akhoza kuwonjezera kupsinjika ndi kupsinjika pa minofu yanu yopanda phokoso. Ndizomveka kuti wodwala wanu wathanzi akhoza kukuthandizani kuti muyambe kugwira ntchito pazomwe mukuyesa kukhazikika. Ndipotu, kafukufuku wina amasonyeza kuti mapulogalamu a pulogalamu yapamwamba yomwe imaphatikizapo zochitika zoyambirira zingapindule kwambiri kuposa mapulogalamu omwe alibe mphamvu yolimbikitsa.

Zochita za m'mimba ndi zolimbikitsana zomwe PT wanu angapereke zimaphatikizapo:

• Kuthamanga kwapakhosi
• Mabwalo
• Mabwalo okongola a mpira
• Masamba
• Zochita zolimbitsa thupi

Kumbukirani kuyamba ndi zovuta zochita masewera olimbitsa thupi zomwe zimapangitsa kuti musamapanikizidwe kwambiri, ndipo pitirizani kuchita zovuta zovuta monga zovuta zanu kuti muzichiritsa komanso mutha kupirira minofu yanu.

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Kusamalitsa ndi Kupatsa Zochita

Wothandizira wanu wanyama angakupangitseni kuti mugwire ntchito moyenera komanso machitidwe olimbitsa thupi ngati gawo la pulogalamu yanu yowonongeka. Kusasamala bwino ndi kusakhazikika kungapangitse minofu yanu, monga nyundo zanu, kugwira ntchito mwakhama pa masewera apamwamba ngati kuthamanga kapena kudumphira. Izi zingachititse kupsinjika maganizo kwambiri pamtambo wanu, zomwe zimayambitsa mavuto.

Kuchita masewera olimbitsa thupi kungaphatikizepo:

• Maso amodzi a mwendo
• T-stance
• BAPS bolodi (zomwe zimachitidwa kuchipatala cha PT)
• Pogwiritsa ntchito bolodi wodumpha ataima pa phazi limodzi
• Mankhwala a mpira olimbitsa thupi

Chophimba chimodzi chofunika ndi machitidwe olimbitsa thupi: khalani otetezeka. Kuti muwongolere bwino, muyenera kupanga zinthu zomwe zimakuvutitsani, ndipo izi zingakupangitseni inu mukhoza kugwa. Onetsetsani kuti mukukhala otetezeka pamene mukuchita zolimbitsa thupi mwa kusunga chinthu chapafupi chomwe mungathe kugwira nacho kuti mutsimikizike.

Wodwala wanu wanyama angakuwonetseni ntchito zabwino zomwe mungachite kuti musinthe bwino muyeso wanu wamakono.

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Plyometric And Return to Sport Zochita

Pamene pulogalamu yanu yothandizira pang'onopang'ono ikupita, PT yanu ikhoza kugwira ntchito yochita masewera olimbitsa thupi, otchedwa plyometrics. Zochita zingakhale monga:

• Zochita zolimbitsa thupi
• Kuchita masewera olimbitsa thupi
• Kudumpha bokosi

Zochita zonsezi zili ndi chinthu chimodzi chofanana: amaika nkhawa kwambiri pamapiko ndi m'magulu anu apansi. Izi ziyenera kuchitika pansi pa kuyang'anitsitsa kwa wodwala wanu wodwala ndipo zakusungira magawo otsiriza a rehabenstration strain rehab pamene machiritso aakulu achitika.

Wodwala wanu wathanzi akhoza kuyesetsanso kuti ayese (ndi ngati) ndibwino kuti mubwerere ku masewera apamwamba . Mayeserowa apangidwa kuti asokoneze minofu ya mimba yanu, ngati hamstrings, ndipo angathandize PT kuti mudziwe ngati mungathe kubwerera ku masewera.

Mukamaliza kuchira ndipo mwakonzeka kupita kuchipatala ndikubwezeretsanso kuntchito, PT ingagwiritse ntchito nanu kupanga pulogalamu yochitira pakhomo kuti ikuthandizeni kusinthasintha, mphamvu, kulingalira, ndi kulumpha kukuthandizani kuchepetsa chiopsezo chanu cha mitsempha yam'tsogolo yotsitsa.

Ngati mwakhala ndi vuto lopweteka, PT yanu ingakulimbikitseni kudzera mu zochitika, zofanana ndi pulogalamuyi, kukuthandizani kuti mupeze bwino. Yang'anirani ndi wodwala wanu kuti muyambe pulogalamu yanu yodzisankhira yokha yachitsulo chanu kuti muthe kubwereranso kuntchito yabwino kwambiri mofulumira komanso mosamala.

_Zotsatira:

_{Goosens, EW et al. "Kutsika kwapansi kwapansi ndi mphamvu yokhala ndi miyendo imodzi yokhala ndi mtunda wautali kwa mtunda wotsutsa kuvulaza nkhanza kwa ophunzira a PETE." Euro Y ya Sport Sci. 2015 15 (5): 436-42.}

_{Sherry, MA ndi Best, TM. "Ndende ya Katolika yomwe ili ndi mapulogalamu awiri othandizira anthu odwala matenda opatsirana mowa." JOSPT, 2004; 34 (3): 116-125.}