Kana iwe wakanga uine unlucky zvakakwana kuti utambudzike pane imwe nzvimbo yako yepachivande cruciate ligament (ACL) , iwe unoziva kuti zvinorwadza uye zvinokanganisa sei kukuvara uku kunogona kuva. Kubvarura kweAACL kunogona kukudzivisa kubatanidzwa zvizere mumitambo, uye unogona kuvhiyiwa kuti ubatsire kugadzirisa ACL yako.
Mushure mekukuvadzwa kweAACL, unogona kushanda nechiremba wepanyama kuti akubatsire kugadzirisa mabheji akasiyana-siyana (ROM) uye simba , kuderedza marwadzo , uye kubvisa kubhururuka kwemabvi.
Kana iwe uchida kuvhiyiwa, mushandi wako wepanyama angakubatsira kukutungamirira kuburikidza ne ACL protocol yako , uye iye anogona kukubatsira kuti udzokere pane zvakajairika kufamba, kumhanya, uye kutamba kwebasa nokukurumidza nekuchengeteka.
Zvikamu zveAlL Rehab Program
Purogiramu yeRAC rehabhi inotarisa pane zvikamu zvakawanda zvinokubatsira kuti udzoke kune zvakajairika kushanda zvakanaka. Izvi zvinosanganisira, asi hazvirevi kune:
- Kudzorera ROM
- Kuvandudza simba re quadriceps yako, hamstrings, mhuru, uye marute
- Kusuruvara kunopera uye kuzvirumbidza mumabvi ako
- Gait training
- Balance training
- Plyometrics training
- Dzokera kunoshanda uye zvigaro zvemitambo
Chimwe chinhu chakakosha chekushanda pamwe nemushonga wako wepanyama mushure mekuvadzwa kweAACL kana kuvhiyiwa ndekukudziridza mazano ekubatsira kudzivisa ramangwana ACL misodzi. Zvimwe zvezvirongwa izvi zvinosanganisira kuchengetedza simba rakakodzera mumakumbo ako etsoka uye kuchengetedza kuenzanisa kwakanaka nekuziva kwomuviri wako.
Kuramba uye Kuenda Zvakarurama
Imwe nzira yekubatsira kudzivisa kukuvadza kune ACL yako ndeyekudzidzira kutamba uye kutora zvakanaka.
Kana iwe usingatori uye uchienda zvakanaka kana uchinge uchikwira uye uchikwira, ungave uri kuisa mabvi ako pasi pekunetseka kwakanyanya uye kuoma, uye izvi zvinogona kukuvadza ACL yako mumabvi ako.
Kuti udzidze nzira yakakodzera yekutamba uye kudzivirira kudzivirira kweAACL, unofanira kutanga watanga nzira isina kururama yekukwira uye yepasi.
Izvi zvinosanganisira kumhanyira nekudzika nenzira yakadai kuti mabvi ako anouya nekukurumidza paanenge achibvisa kubva kumhanya kana kuti paanenge achidzika kubva.
Apo mabvi ako achiuya pamwechete paanenge achidumbuka, kunyanya kunetseka uye kushungurudzika kunoiswa pamabvi ako, uye bhendi rako rinogona kuchinja zvishoma. Uku kutenderera uye kushungurudza kuburikidza nemabvi ako akabatanidza kunogona kuisa ACL yako pasi pedambudziko guru, uye kushungurudzika uku kunogona kutungamirira kuAACL kana kuparara.
Paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waenda uye unobata kana uchibvisa uye uchienda unogona kubatsira kuderedza mukana wokukuvadza ACL yako Kana ukashanda pamwe chete nemushonga wako wepanyama nekudzidziswa zvakanaka kuti udzike uye uende pasi, nzvimbo yakakodzera yemabvi ako ichava yechipiri kwauri.
Heino nzira yekudzidzira kudzika uye kuenda kumakiriniki kana kuti kuimirira:
- Mira namakumbo ako pedyo nepamapfudzi akaparadzaniswa.
- Isa chikamu chiduku chakatarisana nechomukati pamberi pezwenwe dzako, uye gadzira girazi pamberi pako.
- Tarisa nemakumbo ose maviri pamusoro pemutsara paunenge uchiona mugirazi.
- Iva nechokwadi kuti mabvi ako haauye pamwe chete paunenge uchibvisa kana kuenda.
- Tarisa kumashure pamusoro pemutsetse, kuchengeta tsoka dzako pamapfudzi-kure uye mapfupa ako ari oga paanenge achienda uye achienda.
Mushure mekuita kudzokorora kanoverengeka kwekucheka, ita kuti mumwe munhu akutarise iwe uende uye uende kuti uone kuti mabvi ako haagunisi uye kuti tsoka dzako dzinoramba dzakaparadzana zvakaparadzana.
Kuramba Kufambira Mberi
Kana wangoziva kutema pamusoro pomutsara, inguva yekuwedzera dambudziko rakawanda kukudzidzisa kwako. Kuti uite izvi, unogona kushandisa bhokisi replyometric kuti udzike uye uende. Zvakare, shandisa girazi kuti uone kuti iwe uri kuchengeta tsoka dzako pamapfudzi zvakaparadzana uye mabvi ako haabati paanenge achisvetuka kana kuti achidzika. Kushandura kukwirira kwebhokisi kunogona kuwedzera zvinetso zvakanyanya kana zvishoma sezvinodiwa.
Iwe unogonawo kuzvidzivirira pachako nekusvetuka kurutivi rwenzira pamusoro pemutsara kana kupinda nekunze kwebhokisi. Icho chinangwa chinoramba chichifanana-nguva dzose pasi nemabvi ako netsoka zvakaparadzana.
Kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge
Tanga gumbo rimwe chete richikwira nekukwira pamusoro peimwe rwonzi pasi. Tarisa mberi uye kumashure, uchiita kuti ibvi rako rirege kutendeukira mukati kana iwe uchibvisa kana kuti uende. Kamwe kubhururuka pamusoro pomutsetse uri nyore, enda mberi kune bhokisi rinoputika negumbo rimwe, mberi uye kumashure kana kurutivi kune rumwe rutivi. Ingova nechokwadi kuti mabvi ako anogara pamusoro pezvigunwe zvako uye haazopinduri mukati uye achitsvaga.
Yeuka, kwete kukuvadzwa kwose kunogona kudziviswa. Asi nokudzidza kutamba uye kuenderera zvakanaka mumakiriniki, unogona kukonesa mukana wako wekutambura kwekurwadza kwemabvi sezvakaita ACL panguva iyo uchitamba mitambo.
Taura nachiremba wako kana chiremba wepanyama usati watanga chero chirongwa chekuita basa kuti uone kuti zvakachengeteka kuti iwe uite. Murapi wako wepanyama anogonawo kukubatsira iwe kushandisa chirongwa chakanaka chekudzidzisa, kusanganisira kukwira zvakanaka nekudzika, kuti ubatsire kudzivirira kweAACL.
Kunobva: J. Troy Blackburn, Marc F. Norcross, Lindsey N. Cannon, uye Steven M. Zinder (2013) Hamstrings Stiffness uye Landing Biomechanics Yakabatanidzwa kune Anterior Cruciate Ligament Loading. Zvinyorwa zveAcletic Training In-Press.