Shandisa mazano aya gumi nemasere ekuPoresa kwakanakisisa nekuporesa nekukurumidza kubva kuAACL Surgery
Kudzorera kubva kuAACL kuvhiya kunotora nguva, asi kune zvimwe zviito zvaunogona kutora kuita kuti hurongwa uende nokukurumidza sezvinobvira.
Anterior cruciate ligament (ACL) kukuvadzwa kwemabvi kazhinji kunorapwa nekunze kwechirwere chepachirwere cheAACL . Muzviitiko zvakawanda, chirwere cheAACL chakarongeka zvakakwana nguva isati yasvika kuti zvibvumira nguva yakawanda yekuumba zvose chirongwa chekurapa uye chishure chekuvhiyiwa.
11 Mazano ekudzorera nekukurumidza kubva kuAACL Surgery
Mamwe mazano ekutanga ekugadziriswa nokukurumidza kubva pakushandiswa kweAACL anosanganisira zvinotevera. Varwere vanovatevera vanowanzova nemugumisiro wakanakisisa wokuvhiya uye kukurumidza kukurumidza kupfuura varwere vasingaiti.
- Tevera ACL Post-op Mirayiridzo : Pakarepo mushure mekuvhiyiwa kweAACL, iwe unogona kunge wakagamuchira mirayiridzo yakananga kubva kunechiremba wako uye zvino unosangana nechiremba wepanyama kuti ugadzire chirongwa chekugadzirisa ACL . Zvakakosha kutevedzera mazano aya uye kubvunza mibvunzo kana iwe usinganzwisisi zvaunokumbirwa kuita.
- Enda Kumatevedzeri Ako Kusarudzwa : Zvakakosha kuti kufambira mberi kwako kuongororwa uye hurongwa hwako huri kutorwa, kana zvichidiwa.
- Tora Kureva ku PT : Chirwere chepanyama chinowanzogadziriswa mushure mekuvhiyiwa kweAACL sechinhu chaicho. Kana iwe usingagamuchiri kutumira kune PT, bvunza chiremba wako chiremba chimwe.
- Ita ACL Rehab Anoita : Murapi wako wepanyama achagadzirisa purogiramu yako yekudzorera kubva pane zvaunogona kuita uye oisa mararamiro ako okuita maererano nekuvandudza kwako. Zvakare, kuitira zvakanakisisa mugumisiro , zvakakosha kutevera purogiramu iyi chaizvo.
- Wana Chikafu Chakanaka : Kudya zvakanaka mushure mekuvhiyiwa kunogona kubatsira muviri wako kurapa nekukurumidza. Zvokudya zvinokurudzirwa zvinosanganisira maonde eprotein (nyekundu nyama, huku kana hove), dairy, nemiti yakachena. Miti ine michero-yakawanda, saka idya zvakawanda zvemavara mashizha mashizha zvinosanganisira sipinashi. Vazhinji vezvokudya zvinovaka muviri vanorayira kumira kana kuti zvishoma kuderedza caffeine, doro uye sodas.
- Wana Zvakakwana Kurara : Paunovata, muviri wako unogadzirisa mishonga uye unokurudzira kuporesa, saka iva nechokwadi kuti uwane maawa masere ehutano hwakanaka usiku humwe.
- Tora Mishonga Sezvakatemerwa: Iwe unogona kunge uri pane mamwe marwadzo mushure mekuvhiyiwa kwako. Taura nachiremba wako nezvekuita uye nguva yekutora mishonga mitsva, uye kana iwe uchifanira kuwedzera multivitamins kana zvimwe zvinowedzera kuurongwa hwezuva nezuva. Kana iwe wakamira mishonga usati wavhiyiwa, bvunza kuti sei uye rini kutanga kutora zvakare.
Ratidza Chiremba Wako Kuchinja Mukugadzikana Kwako : Kana urombo hwako huchiwedzera kamwe, unova nefivha kana zvimwe zviratidzo zvehutachiona, zvakakosha kuti chiremba wako azive pakarepo.
- Shandisa Relaxation uye Mafungiro Okufananidzira : Shandisa maitiro ekuzorora kana podcasts kuti urambe uine chivimbo uye uine rusununguko rwepfungwa uye udzikise kushungurudzika kupi zvako iwe unogona kunge uchidzoka kubva pakuvhiyiwa kwako.
- Dzidzira Kukuvadza Kuita Mazano : Pane nzira dzakasiyana-siyana dzekutarisana nekukuvara. Izvi zvinosanganisira mafungiro ako pamwe nezviito zvako. Verenga kuburikidza nemazano aya kuti udzidze dzimwe nzira dzekugadzirisa iwe unogona kuwana dzinobatsira.
- Kumbira rubatsiro : Mushure mekuvhiyiwa, iwe hauzove wakashambadzira uye unogona kunge uchida rubatsiro rwakawedzerwa nemabasa ezuva nezuva. Usatya kubvunza rubatsiro kubva kune shamwari dzako nemhuri.
Kunobva:
ACL Injury Guide. Mayo Foundation yeChiremba Dzidzo uye Ongororo (MFMER). Nov. 15, 2007
Santa Monica Orthopedic uye Sports Medicine Research Foundation, ACL Injury Prevention Project Yakawanikwa 10-9-2009.