Iwe uchange uchifamba mushure memavhiki matatu, uye kudzokera kune zvakasvibiswa nemavhiki gumi nemaviri
Iyo anterior cruciate ligament (ACL) yemabvi ndeimwe yemiromo ine mana inobatanidza pamwe mapfupa matatu emubatanidzwa. Kukuvadza kune ACL kazhinji kunoda kuvhiyiwa kunoteverwa nekurapwa kwepanyama kunodzora kurwadziwa nekudzimba, kudzorera kufamba kwekufamba (ROM) nesimba, nekuvandudza kufamba .
Chirwere chepanyama chemabvi akabatanidzwa chakaparadzaniswa zvikamu zvina.
Nokutevera iyi protocol, kana imwe yakafanana, unofanira kukwanisa kufamba mushure mekuvhiya kweAACL pakupera kwevhiki rechitatu mushure mekushanda kwako. Zvechokwadi, munhu wose anoporesa uye anopindura kurapwa pamitengo yakasiyana. Kana iwe uri kuronga kuva nemabvi ekuvhiya, heino pfungwa yakawanda yezvaunotarisira paunotanga kurapa kwemuviri shure.
Chikamu 1: Kubatsira Knee Kuporesa
Zvinangwa zvakakosha zveChikamu 1 ndezvokudzivirira mabvi kuitira kuti zviporese zvakanaka; kutanga basa kuburikidza nekudzoka kwemafambiro emubatanidzwa; uye kudzorera kushandiswa kwakakwana kwe quadriceps (mushupa wehudyu) . Iwe unogona kunge unoda mapfumo pasi panguva iyi, uyewo unopfeka bhiza rakazara-refu, kunyange zvazvo vasiri vese vanovhiya vanoisa varwere veC ACL muchigadzirwa, sezvo kune uchapupu huno hazvidikanwe kuti kubudirire kubudirira.
Vhiki 1
Mukutanga kwemazuva ekushanda, iwe uchaisa pfungwa pakudzidza kufamba nemakwenzi ako pane nzvimbo yepamusoro uye kumusoro uye pasi pasi.
Murapa wako wepanyama anogona kushandisa ice kuti abatsire kudzora (uye anokuraira kuti uite zvakafanana kangana pazuva kumba). Anokwanisawo kushandisa neuromuscular magetsi kukurudzira (NMES) kubatsira kubatsira kukwanisa kwako kubvumirana ne quads yako uye kutanga pazvinyoro zvidzidzo kuti udzorere mararamiro ekufambisa kumabvi (kubva zvakananga kusvika ku 90 degrees bent.
Chikamu chechipiri: Kushungurudza mabhuku
Kuchema kunofanira kunge kuri pasi uye iwe unogona kukwanisa kubvumirana ne quadriceps yako. Chinangwa chechikamu ichi ndechekurega kushandisa michina uye uchitanga kufamba zvakanaka kana uchiri kudzivirira kuponesa kwako kwamabvi. Murapi wako acharamba achivhara mabvi ako uye anoshandisa NMES.
Vhiki 2
Kusimbisa chiuno chako kuchava chinhu chinokosha kukubvumira kufambira mberi kubva pakushandisa kumapfundo maviri, kushandisa imwe, kuisa zvachose zvachose. Panguva imwechete iwe uchazoita maitiro ekuvandudza kudzora kweiyo quads uye kusimbisa hutundu hwemashure mushure megumbo rako. Iwe unogona kutanga kushandisa BAPS bhodhi panzvimbo yakagadzirirwa kuti uenzanise uye unyanzvi.
Vhiki 3
Pakupera kwevhiki ino, iwe unenge uchifamba kazhinji. Chinhu chimwe chete chinogona kupa chikonzero chekuti iwe wakambovhiyiwa ungave wakakotama zvishoma mumabvi ako, izvo zvichanyangarika sezvo mararamiro ako akazovandudza. Muchiuno chako chiito chinogona kuwedzera, uye iwe unogona kutanga kushandisa zvigadziko zvishoma paunenge uchitsika gumbo rakarurama. Iwe uchafambira mberi uchishandisa BAPS board panzvimbo yakamira.
Chikamu chechitatu: Kusimbisa
Munguva iyi chikwata cheAACL rehab, chinangwa chichave chekuita kuti gumbo rako rive rakasimba, kuitira kuti pamagumo iwe uchafambira mberi kubva pakufamba uchienda kune chiedza chekufamba.
Mavhiki 4 kusvika ku6
Pakati pezviitiko zvauchave uri kuita mukati mavhiki matatu aya maitiro ekuvandudza kuenzanisa; squats nemapapu kuti kusimbise zviyero zvako uye gumbo (musuru uri shure kwako); pamwe chete nemakumbo akajeka anomuka uye akawedzera hip kusimbisa maitiro iwe wave uri kuita kare. Pakupera kwesvondo 6, unogona kuenda kune zvinyoro plyometrics uye hopping. Iwe hauchazodi kukwikwidza kana NMES.
Mavhiki 7 ne8
Kunze kwekuita kuti iwe uenderere mberi nemakadziro awakave uchiita uye zvichida kuwedzera kupikisa kune vamwe vavo, mushandi wako wepanyama anogona kuedza kuvimbika kweAACL yako . Kana iwe usisina hutambu hwemabvi uye mabvi ako akasimba, pakupera kwevhiki masere iwe unogona kutanga kutamba.
Chikamu 4: Anenge Ada Kudzokera Kunowanikwa
Munguva iyi, iwe uchafambira mberi kubva kumhanya uchienda kunoshanda. Zvakakosha kuti urege kukunda unyanzvi hwako, kunyange zvakadaro: Kunyange kana iwe uri kunzwa zvakanaka, zvinokurumidza kupinda muchikwata chepamusoro chemitambo chinosanganisira zvakawanda kutanga uye kumisa kana kucheka.
Mavhiki 8 kusvika ku12
Iwe ucharamba uine regimen yako yenguva dzose yekurovedza. Papera mwedzi mitatu kana mana mushure mekuvhiya kweAACL, mushonga wako wepanyama angave iwe unogona kuongorora imwe gumbo chekuongorora kuti uone kana bhegi rako rakagadzikana zvakakwana kumitambo yepamusoro yepamutambo inoda kuti pakarepo inotanga uye inomira kana kucheka. Kana iwe uri mutambi uye achikupa iyo-mberi, iwe unogona kukwanisa kudzoka zvakare kutamba mitambo.