Udzakhala mukuyenda patatha masabata atatu, ndikubwerera kumapeto kwa masabata 12
Mphuno yamphongo (ACL) ya bondo ndi imodzi mwa mitsempha inayi yomwe imagwirizanitsa mafupa atatu a mgwirizano. Kuvulala kwa ACL nthawi zambiri kumafuna opaleshoni kutsatiridwa ndi mankhwala opatsirana kuti athetse kupweteka ndi kutupa, kubwezeretsanso kayendetsedwe ka kayendedwe kake (ROM) ndi mphamvu, ndikukonzekera kuyenda .
Thandizo la thupi ladongosolo la mawondo limagawidwa mu magawo anai.
Potsatira ndondomekoyi, kapena chimodzimodzi, muyenera kuyenda pambuyo pa opaleshoni ya ACL pamapeto a sabata lachitatu mutatha opaleshoni yanu. N'zoona kuti aliyense amachiza komanso amachiza mankhwala osiyanasiyana. Ngati mukufuna kupanga opaleshoni yamondo, apa pali lingaliro lalikulu la zomwe muyenera kuyembekezera mutayambitsa mankhwala pambuyo pake.
Gawo 1: Kuthandiza Knee kuchiritsa
Zolinga zazikulu za Gawo 1 ndiziteteza bondo kuti lichiritse bwino; kuyamba ntchito kubwezeretsa kayendetsedwe ka mgwirizano; ndi kubwezeretsa ntchito ya quadriceps (minofu ya ntchafu) . Mwinamwake mukusowa makapu panthawi ino, komanso kuvala mawondo a kutalika, ngakhale kuti onse ochita opaleshoni amaika odwala ACL muzitsulo, popeza pali umboni wosayenera kuti muthe kuchira.
Sabata 1
Mu nthawi yoyamba yopititsa patsogolo, mumaganizira kuti mukuyenda kuyenda ndi zikhomo zanu pamakwerero ndikukwera masitepe.
Wodwala wanu angagwiritse ntchito ayezi kuti athetse kutupa (ndikukulangizani kuti muzichita mofanana kangapo pakhomo). Angagwiritsenso ntchito mphamvu zamagetsi (NMES) kuti zithandizire kuti muzitha kukwaniritsa zolemba zanu ndikuyambitseni machitidwe odzichepetsa kuti mubwezeretsedwe mozungulira (kuchokera molunjika kufika madigiri 90).
Gawo 2: Kuthamangitsa makoswe
Kutupa kuyenera kuyang'aniridwa ndipo muyenera kukhala ovuta kugwirizanitsa quadriceps yanu. Cholinga cha gawoli ndikusiya kugwiritsa ntchito zida zogwirira ntchito ndikuyamba kuyenda bwinobwino pamene mukupereka chitetezo pa bondo lanu lochiritsidwa. Wothandizira wanu adzalimbikitsanso bondo lanu ndikugwiritsa ntchito NMES.
Sabata 2
Kulimbitsa chiuno chanu kudzakhala kofunikira kukulolani kuti mupite patsogolo pogwiritsa ntchito makapu awiri, pogwiritsa ntchito imodzi, kuichotsa zonse. Pa nthawi yomweyi mudzachita masewera olimbitsa thupi kuti muyambe kuyendetsa bwino komanso mumalimbikitse minofu kumbuyo kwa mwendo wanu. Mungayambe kugwiritsa ntchito bolodi la BAPS pamalo omwe mwakhazikika kuti mukhale oyenera komanso enieni.
Sabata 3
Pakutha sabata ino, mudzakhala mukuyenda pafupifupi. Chinthu chokha chimene chingawonongeke kuti mwachitidwa opaleshoni chingakhale kong'onong'onong'ono pondo lanu, lomwe lidzatha ngati kuyenda kwanu kukuyenda bwino. Zochita zanu zam'chiuno zingakhale zotsogola kwambiri, ndipo mukhoza kuyamba kugwiritsa ntchito zolemera poyendetsa phazi lolunjika. Mudzapita patsogolo pogwiritsa ntchito bolodi la BAPS pamalo omwe mukuyima.
Gawo 3: Kulimbitsa
Panthawi imeneyi ya ACL rehab, cholinga chanu chidzakuthandizani kuti mwendo wanu ukhale wolimba kwambiri, kotero kuti pamapeto pake mupitirize kuyenda kupita ku kuwala kokwera.
Masabata 4 mpaka 6
Zina mwazochita zomwe mudzakhala mukuchita masabata atatuwa ndizochita zolimbitsa bwino; masewera ndi mapapu kuti akulimbikitseni quads ndi glutes (minofu kumbuyo kwanu); kuphatikizapo miyendo yolunjika ikukweza ndi machitidwe opititsa patsogolo a chiuno omwe mwakhala mukuchita kale. Pofika kumapeto kwa sabata 6, mukhoza kupita ku plyometrics yochepetsetsa. Simudzasowa kuyesa kapena NMES.
Masabata 7 ndi 8
Kuwonjezera pa kukhala ndi inu kupitiriza ndi zochitika zomwe mwakhala mukuchita ndipo mwinamwake kuwonjezera kukana ena a iwo, wodwala wanu angayesere kukhulupirika kwa ACL yanu . Ngati mulibe ululu wamondo ndipo bondo lanu liri lolimba, pamapeto pa sabata inu mukhoza kuyamba kusewera.
Gawo 4: Pafupifupi Kubwerera kuchizolowezi
Pakati pa gawoli, mutha kuyenda kuchokera kumtunda kupita kuntchito. Ndikofunika kuti musapitirize luso lanu, ngakhale: Ngakhale mutakhala okondwa, ndizomwe mungachite nawo masewera apamwamba omwe amafunika kuyamba ndi kuyima kapena kudula.
Masabata 8 mpaka 12
Mudzapitiriza ndi regimen yanu yolimbitsa thupi nthawi zonse. Pakatha miyezi itatu kapena inayi pambuyo pa opaleshoni ya ACL, wodwala wanu angapangitse kuti muyesetse kuganizira ngati bondo lanu liri lolimba chifukwa cha masewera apamwamba omwe amafunikira kuyamba modzidzimutsa ndipo amasiya kapena kudula. Ngati ndinu wothamanga ndipo akupatseni patsogolo, muyenera kubwereranso kusewera masewera.