Pambuyo pa opaleshoni ku mchiuno, bondo, minofu kapena phazi, minofu ya mwendo nthawi zambiri imakhala yofooka chifukwa cha kuchepa kwa ntchito kapena kuchotsedwa chifukwa cha ululu. Pachifukwa ichi, nkofunika kuti muyambe kulimbitsa minofu yanu kamodzi pamene dokotala wanu amakupatsani kuwala kobiriwira kuti mutero. Kupeza mphamvu zomwe mwatayika pambuyo povulazidwa kapena opaleshoni ndi sitepe yofunikira pakupeza machitidwe ogwira ntchito komanso kubwezeretsa.
Ubwino wa Leg Zochita Patatha Opaleshoni
Pali phindu linalake lochita masewero olimbitsa thupi pambuyo pa opaleshoni. Izi ziphatikizapo:
- Yambani kumanganso mphamvu
- Pewani magazi (kupweteka kwa minofu ya mwendo kumakhala ngati siponji, kusuntha magazi kudzera m'mitsempha yanu)
- Limbikitsani kuti mutha kusuntha pabedi mukatha opaleshoni
Kugwira ntchito ndi wodwalayo kuti muzindikire zomwe ntchito ya mwendo ndi yotetezeka kuti muthe kukhala sitepe yofunikira pakuyendanso kachiwiri pambuyo pa opaleshoni.
Kuyambapo
Zochita zoyambirira ziyenera kulumikiza minofu yonse yaikulu ya mwendo. Musanayambe izi kapena pulojekiti ina iliyonse, yang'anani ndi dokotala kuti muonetsetse kuti maseŵera olimbitsa thupi ndi abwino. Nazi zochitika zochepa za mwendo kuti muyambe pa rehab yanu:
- Zokongoletsera : Pogona kumbuyo kwanu, imitsani minofu yanu ngati kuti mwakhala mukunyengerera. Gwiritsani ntchito minofu yanu mwamphamvu kwa mphindi zisanu, kenako mutonthoze. Mukhoza kubwereza zochitikazo 10 mpaka 15 zobwereza . Malo olemekezeka amatha kuchita kangapo patsiku. Mapulogalamu olemekezeka ndi mawonekedwe a mayendedwe a kulimbitsa m'chiuno mwako, minofu yanu imagwira ntchito pomwe palibe kuyendayenda kumachitika pamapiko anu.
- Chitsulo Chotsegulira : Pamene wagona kumbuyo kwako, gwada bondo pamene iwe umangoyendetsa chidendene chazendo zako kumalo ako. Lembani mpaka momwe mungathere ndikugwirizira masekondi asanu. Pang'onopang'ono bwererani ku malo oyambira ndikubwerezanso.
- Mtsinje wafupi wa Quad : The short arc quad (SAQ) ndi njira yophweka yokhala ndi minofu yanu yamagulu ikugwira ntchito pambuyo povulazidwa kapena opaleshoni. Kuti mupange SAQ, bwerani kumbuyo kwanu ndi bokosi ngati chopukutira kapena basketball pansi pa bondo lanu. Pewani bondo lanu pang'onopang'ono, kenaka yesani minofu yanu yamtundu pamwamba pa ntchafu yanu. Gwirani izi kwa masekondi atatu, kenako pumulani. Bwerezerani zochitikazo 10 mpaka 15 mobwerezabwereza.
- Kuyika Quad : Pamene uli kumbuyo kwako, yesani kumbuyo kumbuyo kwa bondo lanu kumbali pansi. Gwiritsani masekondi 10 ndikumasula. Bwezerani zobwereza 10 mpaka 15. Zochita izi zimathandiza kuti minofu yanu yamagulu ikugwiritse ntchito opaleshoni kapena kuvulala, ndipo imathandizira kuti muyang'ane malo a kneecap yanu. Izi zingakhale zofunikira kuchita ngati muli ndi patellofemoral stress syndrome (PFSS) .
- Luso Lolunjika Limakweza (SLR): Pogona kumbuyo kwanu, kwezani mwendo wanu molunjika pamwamba pa masentimita 12 kuchokera pansi. Gwiritsani masekondi 10 ndikuchepetsa. Bwezerani zobwereza 10 mpaka 15. Onetsetsani kuti mukugwiritsira ntchito maondo anu molunjika. Mukhoza kupangitsa SLR kukhala yovuta kwambiri powonjezera kulemera kwa makilogalamu 2 mpaka 3 kumapeto kwa mimba yanu pamene mukuchita masewera olimbitsa thupi.
- Kulimbitsa Mphindi: Minofu yanu yopanda phokoso imayesetsa kugwada ndi kukulitsa chiuno chanu kumbuyo. Kusunga mphamvu zanu pambuyo povulazidwa kapena opaleshoni ingakuthandizeni kubwerera ku luso labwino loyenda. Pamene mukugona pamimba, kwezani mwendo wanu mmbuyo pafupi masentimita 12. Gwirani masekondi asanu ndikuchepetsanso. Bwerezerani mobwerezabwereza 10 mpaka 15. Mukhoza kuchita zovuta kwambiri powonjezera masentimita awiri kapena atatu kulemera kwa makilogalamu anu kumapeto kwa khungu lanu pamene mukuchita masewera olimbitsa thupi.
Ngati muli ndi vuto linalake lapansi kapena mwachitidwa opaleshoni, kapena ngati mukukhala ndi nthawi yovuta kuyenda kapena kuchita zochitika zoyendetsa bwino, mungapindule ndi mankhwala omwe akuthandizani kuti muyambe kuyenda bwino. Pulogalamu yanu ya PT ingapangitse ntchito zolimbitsa thupi monga izi monga gawo la polojekiti yanu. Mungapite patsogolo kuchokera kuntchito yosavuta - monga izi - ku zovuta zovuta kwambiri. Musaiwale kufunika kokhala ndi ndalama komanso momwe zingathandizire kuyenda kwanu.
Kugwira ntchito mwakhama kuti muyambe kuchita masewerawa mwakuthupi komanso kunyumba kungakuthandizeni kubwerera kuntchito yanu yabwino ndikuyenda mofulumira komanso mosamala.
Mawu ochokera
Pambuyo pa opaleshoni, mukhoza kumverera ngati kuyendayenda kwambiri ndi kovuta kuchita, kapena kupweteka kungakulepheretseni kusuntha. Mukangotha kumene, muyenera kufufuza pa wtih anu PT pambuyo pa opaleshoni kuti mudziwe kuti ntchito ya mwendo ndi yabwino kuti inu muchite. Mwanjira imeneyo mungathe kubwerera mwamsanga ndi msinkhu wanu wa ntchito.
Yosinthidwa ndi Brett Sears, PT.