Nthawi Yomwe Mungaphunzitsire Knee Yanu
Matenda opweteka ndi ena mwa mavuto omwe amapezeka ndi mafupa . Ngakhale pali zambiri zomwe zimayambitsa kupweteka kwa mawondo , ambiri amathandizidwa ndi zochitika zina zolimbitsa ndi zolimbikitsa. Ngakhale opaleshoni ndi yofunika pa bondo, kuchita masewera olimbitsa thupi kudzakhala gawo la njira yanu yochira.
Ngati opaleshoni ndi yofunika, timadziwa kuti kubwerera kumakhala kosavuta m'maondo amphamvu.
Odwala omwe ali ndi minofu yamphamvu kuzungulira bondo kupita ku opaleshoni amachira mofulumira kwambiri. Izi zakhala zikuwonetsedwa mu maphunziro a zachipatala a anthu omwe akuchita opaleshoni ya mawondo pamene malo amodzi omwe amatha kuchitidwa opaleshoni ndi mphamvu ya wodwalayo komanso kuyenda kwake kumalo opaleshoni.
Chifukwa Chakuyenera Kuchita Zofunikira Ndizofunika
Cholinga cha mawondo a bondo ndi awiri. Choyamba ndikuteteza kuchepa kwa minofu yomwe ili pafupi ndi bondo. Yachiŵiri ndi kuchepetsa kulemedwa pamagolo .
Anthu omwe ali ndi minofu yowonjezereka pafupi ndi bondo nthawi zambiri amakhala ndi mavuto ochepa ndi olowa nawo. Minofu ya weaker imapanga ntchito yambiri yothandizira mawondo powapatsa chithandizo chochepa. Mosiyana ndi zimenezo, minofu yamphamvu ya mwendo imathandizira bwino komanso kuyendetsa bondo.
Kutambasula Kuchokera
Gawo loyamba ndi lomalizira la pulogalamu iliyonse ya masewero olimbitsa thupi ayenera kukhala njira yosavuta yozoloŵera. Zingwe zochepa zokha zapamwamba zingayambitse bwino ntchito yanu.
Yesetsani kunyalanyaza sitepe iyi, ngakhale muthamanga.
Musanayambe pulogalamu yowonjezereka, onetsetsani kuti mukumvetsa malamulo ofunika momwe mungathere. Njira zopanda pake zingakhale zopanda phindu ndipo zingayambitsenso chitukuko cha kuvulala.
Zojambula Zojambula Zomwe Zimayendetsa Knee
Minofu yozungulira bondo imaphatikizapo quadriceps, nyundo, ndi minofu ya ng'ombe.
Cholinga cha kubwezeretsedwa kwa mawondo ambiri chiri pa minofu imeneyi. Pamene kuvulala kumachitika, nthawi zambiri minofuyi imakhala yofookera komanso yopanda chithandizo cha bondo.
Zochita za minofu yomwe ili pafupi ndi bondo imaphatikizapo masewero olimbitsa thupi a quadriceps , kupopetsa ntchito zolimbitsa thupi , ndi machitidwe olimbitsa ana a ng'ombe . Anthu omwe ali ndi vuto la maondo a patellofemoral (mawondo a Runner) awonetsedwa kuti ali ndi kusintha bwinoko pamene zochitika za rehab zimayikidwa pamagwiridwe a chiuno kusiyana ndi bondo. Izi zikuwoneka kuti zikusonyeza kuti zizindikiro zambiri za mawondo zimangokhala chifukwa cha mavuto omwe amachokera pachimake ndi pelvis, osati mavuto omwe ali nawo pambali.
Kugwira ntchito Hip Stabilizers
Kawirikawiri amanyalanyazidwa, koma vuto lodziwika bwino la mawondo, ndi minofu yozungulira mchiuno. Kumbukirani pamene wina anakuwuzani kuti fupa la mwendo likugwirizana ndi fupa la mchiuno? Kafukufuku watsopano akuwulula kuti mavuto a mawondo amatha kutengedwa kuti akhale ofooka a minofu yomwe ili pafupi ndi mchiuno. Ambiri opititsa patsogolo opaleshoni amapereka nthawi yochuluka yokonzanso minofu.
Pulogalamu yopanga zitsulo zotchinga ziyenera kuganizira anthu ogwira ntchito kumchiuno, kupsyinjika kwa mchiuno, ndi minofu yapamwamba.
Zambiri mwa zochitikazi zikhoza kupangidwa popanda zolemera ndipo ziyenera kutsindika mawonekedwe abwino.
Kuwonjezeka kwa Muscle Endurance
Odwala ambiri amaweramitsa maondo awo pochita masewera olimbitsa thupi nthawi zochepa tsiku lililonse. Koma chowonadi n'chakuti chovuta kwambiri monga mphamvu yonse, ndiko kupirira kwa minofu imeneyi. Popanda kupirira, minofu imeneyi imatopa mwamsanga.
Kupirira kochulukira kumapindula bwino ndi ntchito zochepa za mtima, zomwe zili zabwino kwambiri zomwe zikukwera njinga. Komanso bwino ndi kusambira kapena ntchito zina zamadzi. Kuyenda ndi zotsatira zochepa zomwe zimachititsa kuti pakhale mgwirizano, koma osati mofulumira.
Ngati mukuyenera kuyenda kapena kuchita masewera ena apamwamba, yesetsani kuphatikizapo njinga zamoto ndi kusambira. Komanso, kupeŵa mapiri, makamaka kutsika kumathamanga, kungathetseretsa nkhawa pamtundu wa patellofemoral.
Mawu Ochokera
Kubwezeretsa kuvulala kapena opaleshoni kumafuna kugwirizana kwa minofu yomwe ikuzungulira dera lomwe likuchitiridwa. Kaŵirikaŵiri minofu imeneyi imakhala yofooka ndi yolimba chifukwa cha kuvulala, ndipo kubwezeretsa ntchito yachibadwa kumalo a mawondo kumafuna zochuluka koposa kulola kuchiritsa kapena kukonza zolakwika. Ngati minofu isabwerere, ndiye kuti mgwirizano sungagwire ntchito bwino. Kugwira ntchito ndi wothandizira, mphunzitsi, kapena wophunzitsa kungathandize kutsimikiza kuti mukuchita zofunikira kuti mubwezeretsenso mawonekedwe anu.
Zotsatira:
> Petersen W, Rembitzki I, Liebau C. "Kuwawa kwapakati pa masewera" J Sports Med. 2017 Jun 12; 8: 143-154.
> Bronstein RD, Schaffer JC. Kufufuza Kwambiri kwa Knee: Meniscus, Cartilage, ndi Patellofemoral Conditions "J Am Acad Orthop Surg. 2017 May; 25 (5): 365-374.