Zinthu Zomwe Mungachite Kuti Mupewe Kuchita Zofuna Zachilengedwe

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Momwe Mungathere Kuchipatala cha PT

Katswiri wanu wanyama ndi katswiri wa kayendetsedwe ka kayendetsedwe kake komwe ali ndi inu pamene kuvulala kapena matenda kukulepheretsani kuchita ntchito zanu za tsiku ndi tsiku. PT yanu iyeneranso kukuphunzitsani momwe mungapewe kuvulala kapena mavuto oyenda.

Pano pali mndandanda wazinthu zomwe mungachite kuti muzisuntha mwachizolowezi komanso kuti mutha kuchoka kuchipatala cha PT. Onetsetsani, ndipo onetsetsani kuti mupite ku PT yanu ngati muli ndi mavuto aliwonse ogwira ntchito.

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Pitirizani Kukhala ndi Mphamvu Yoyenera

Kumva kupweteka kwapakhosi , kupweteka kwa khosi , ndi sciatica ndi zifukwa zambiri zomwe mungapite kuchipatala. Nthawi zambiri, ululu wanu umangowonekera popanda chifukwa. Akatswiri ambiri amaganiza kuti kukhala osasamala ndi kuimirira kumakhala chifukwa cha ululu ndi mavuto .

Mungathe kuchepetsa kupweteka kwa ululu kapena kupweteka kwa mutu phunzirani kupeza ndi kusunga malo abwino . Mwa kusunga bwino, mukhoza kuchepetsa kupanikizika ndi mavuto pa msana wanu ndi kudzipatula ku chipatala cha PT.

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Pewani Kuthamanga Kwambiri

Mukufuna kupeŵa ululu wammbuyo ndi kuchepetsa zosowa zanu kwa odziwa ntchito za PT chifukwa cha ululu wammbuyo? Phunzirani momwe mungakwezere bwino ndi kupeŵa kukweza kolemera ndi kubwereza. Kutulutsa zinthu zolemetsa kumapangitsa kupanikizika kosaneneka ndi kupweteka kupyola kumbuyo kwanu ndi disvertebral discs ili pomwepo.

Pewani kukweza kolemera, ndipo ngati mutanyamula, pangani mnzanu kuti akuthandizeni ndikuphunzirani bwino kukweza zinthu. Izi zingateteze msana wanu ndikukutulutsani ku chipatala cha PT.

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Dulani ndi Nthaŵi Yoyenera Pakati pa Masewera

Kuvulala kwapweteka, monga mankhwala opatsirana (ACL) opopera mankhwala kapena meniscal misonzi, ikukula mu masewera a achinyamata ndi akuluakulu. Kawirikawiri, kuvulala uku kumafuna kukonzanso kwakukulu ndipo kungafunikire opaleshoni kuchiza.

Njira imodzi yochepetsera chiopsezo cha mawondo a mawondo ndi kuphunzira momwe mungathamangire ndikuyenda bwino mukamagwira nawo masewera. Mukadumphira ndikukwera, mawondo anu ayenera kukhala pansi pa mapewa anu komanso pamapiko anu. Maondo anu akuvutika chifukwa cha kupsinjika ndi kupsyinjika kwakukulu pamene akung'amba mkatikati ndikuchoka.

Kuphunzira kudumphira ndi kumalowa bwino kungalepheretse kuvulala kwa mawondo ndipo kungakuthandizeni kuchoka kuchipatala.

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Sungani Usi Wanu Wamphamvu

Kafukufuku wambiri amasonyeza kuti kuvulaza kwapakati pamapeto, monga mthunzi wa knee kapena Iliotibial matenda a chiphuphu , amayamba chifukwa cha kufooka kwa minofu ya m'chiuno. Mtundu wina wotchedwa gluteus medius ndiwo ndi udindo woyang'anira malo a mwendo wanu mukuyenda ndi kuthamanga .

Kugwira ntchito kuti chiuno chanu chikhale cholimba chingakhale njira imodzi yopewa kuvulala mopitirira muyeso ndikuletsa kupweteka kwa bondo. Izi zingathandize kusunga ubale wanu ndi PT yanu yaumwini osati yothandizira.

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Pewani Kubwereza Pamwamba Ntchito

Chifukwa chodziwika cha ululu wa mapewa chimachokera ku kuponyedwa kwa katemera. Malo ena amachititsa kuti makina anu a rotator ndi a bursa omwe ali pafupi nawo atsimikizidwe kwambiri. Udindo wina: kugwira ntchito ndi manja ndi manja pamutu.

Mwa kuchepetsa nthawi yomwe mumagwira ntchito ndi manja anu pamwamba, mukhoza kuchepetsa nkhawa pa mapewa anu ndipo pewani kufunika kwanu kukafika ku PT kuti muthetse ululu .

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Phunzitsani Masiku Ambiri a Sabata

Palibe amene angatsutse ubwino wokhala ndi zolimbitsa thupi nthawi zonse. American College of Sports Medicine imalimbikitsa kuti anthu azichita masewera oposa 150 pa sabata. Ndizo mphindi 30 patsiku, masiku ambiri a sabata.

Kuchita masewero olimbitsa thupi kumathandiza kuti minofu yanu ikhale yolimba ndipo mtima wanu ndi mapapo anu akugwira ntchito bwino. Kulephera kuchita masewera olimbitsa thupi kungayambitse kupweteka kapena kumayambitsa matenda a mtima omwe amafunikira thandizo lalikulu lachipatala komanso rehab long rehab . Yesetsani tsiku lililonse, ndipo mukhoza kupeŵa chipatala cha PT.

Kuvulala kapena matenda ena sitingapewe, ndipo wodwala wanu ali ndi inu pokhapokha ngati muli ndi vuto lomwe limalepheretsa kuyenda kwanu koyenera. P PT yanu iyeneranso kukhala mtsogoleri wa thanzi lanu, ndipo ayenera kukuphunzitsani njira zopewa kuvulala kapena matenda omwe angachepetse kuyenda kwanu. Kuchita zinthu zabwino ndikupewa zinthu zolakwika kungakhale kokwanira kuti musunthire komanso kumverera bwino ndikukutulutsani ku chipatala cha PT.