Iwe wakagadzirira kudzokera kumitambo rini?
Miedzo yega yega yekutenda ndiyo nzira iyo mushonga wako wepanyama kana chiremba angashandisa kugona kwako kukwanisa kudzokera kumatunhu akakwirira ekutevedzana kwegumbo . Zvinowanzoshandiswa panguva yekudzoka kushanda chikamu mune anterior cruciate ligament (ACL) rehabilitation protocol kuti uone kushanda kwakasimba kwebvi rako.
Kune nzira dzakasiyana-siyana dzinoshandiswa kugadzirisa miedzo imwe yemakumbo hop.
Mimwe nzira inosanganisira kuvhara mumutsara wakarurama, vamwe vanocherechedza diagonal hopping, uye vamwe vanoongorora kutema pamakumbo maviri kusvika kure.
Ndivanaani Vanofanira Kuita Chete Chekutanga Chekuongorora?
Kana uine chirwere cheAACL uye unoshuva kudzokera kumitambo yepamusoro-soro inoda kushanda, kumira uye kutanga, nekucheka kushandura, ipapo kusarudzwa kwembiru imwe chete kunogona kushandiswa. Zvechokwadi, iwe unofanira kutarisa nachiremba wako kana mupiritiri wepanyama usati watanga chirongwa chipi nechipi chekudzorera kana kuedza kuve nechokwadi chokuti wakagadzirira kupa simba rakadaro pamabvi ako.
Kazhinji, nhamo yako inonzi yakabatwa mumabvi ako inofanira kuva 0/10 (apo 0 haina marwadzo uye 10 inorwadza zvikuru). Iwe unofanirwawo kunge uine huwandu hwakazara hwekufamba (ROM) mumabvi ako uye simba re quadriceps yako uye nyundo dzinofanira kunge dzakanaka. A negative anterior drawer test inofanirawo kuvapo, zvichiratidza kuti ACL yakasimba.
Nzira Yokuita Nyore Rimwe Chep Hop Kuedza
Kuti uite mutsara wakarurama-mutsara umwe wegumbo chekuongorora, tsvaga nzvimbo yaunenge uine nzvimbo yakawanda yekufamba isina zvipingamupinyi.
A gymnasium ndiyo nzvimbo yakanakisisa yekuita miedzo imwe chete yekutengesa miedzo. Iva nechokwadi kuti uri kupfeka shangu dzomutambo.
Single leg hop:
- Nokuda kwegumbo rimwe chete, simira kune rimwe rutsoka nezvigunwe zvako zvichibva kumutsara wakaiswa pasi.
- Tarisa mberi kusvika pamunogona napo, kusvika pamakumbo akafanana kubva kwawakabvisa.
- Ita uye nyora kure kure iwe wakakwira mu masentimita (cm).
- Dzokorora muedzo uyu kaviri pamakumbo ose maviri, kutora kure kureka nguva dzose.
Jumbo rimwe chete katatu hop:
- Kuti uite hutatu hwakananga hutatu, simira kune rimwe rutsoka nezvigunwe zvako zvichibva pamutsara wakaiswa pasi.
- Tarisira mberi kusvika pamunogona napo kune zvitatu zvinotevera.
- Enzanisa uye nyora kure kure iwe wakakwira mune masentimita.
- Dzokorora muedzo uyu kaviri pamakumbo ose maviri, kutora kure kureka nguva dzose.
Gumbo rimwe chete diagonal triple hop:
- Nokuda kwekutengesa katatu katatu, nyora mutsetse uri pasi pasi anenge mamita matanhatu kureba. (Kushandisa tepi yekumatira pano inzwi rakanaka.
- Simira kune rimwe rutsoka uye famba mberi uye pamusoro pemutsara.
- Ramba uchinge uchinge uchitevedzera mazamu e-zig-zag pamusoro pemutsetse wezvikwata zvitatu.
- Nyora nzvimbo yako yakareba (mumamita masentimita) nekuda kwegumbo rako rakakuvara uye gumbo risina njodzi.
Nenguva imwe yega jumbo hop kupfuura mamita matanhatu:
- Nokuda kwegumbo risina kure kurecheka, simira kune rimwe rutsoka nemamita matanhatu emamita otambanudza kunze pamberi pako.
- Tarisa nokukurumidza sezvaunogona pane imwe netsoka kusvika waenda kumagumo emamita matanhatu.
- Nyora nguva inotora iwe kuti uite mamita matanhatu pamakumbo mana.
Kusarudza Mhinduro
Zvigumisiro zvemiedzo imwe chete yegumbo inoenzaniswa nemitemo yakagamuchirwa pamwedzi mina nemwedzi mitanhatu mushure mekuvhiyiwa kweAACL. Iva nechokwadi chekutaura nachiremba wako uye chiremba wepanyama pamusoro pemigumisiro yako kuitira kuti iwe unzwisise chaicho chavanoratidza.
Single leg hop:
Zvinotarisirwa zvegumbo rako rakakakuvara mumutambo mumwe chete wegumbo ndeye 137 cm kwevarume uye 121 cm yevakadzi mumwedzi mina mushure mekuvhiyiwa. Pachine mwedzi mitanhatu, mitemo yechirwere chembiru chetatu ine 149 cm uye 133 cm yevarume nevakadzi, maererano.
Jumbo rimwe chete katatu hop:
Pamatokisi matatu, maitiro emwedzi mina-post-op mark ndiwo 401 masikati uye 343 cm kune varume nevakadzi, maererano. Izvo zvinotarisirwa pamwedzi wechitanhatu mapeji mushure mekuvhiyiwa zvinokwana 420 cm kwevarume uye 363 cm yevakadzi.
Gumbo rimwe chete diagonal triple hop:
Zvinotarisirwa kuti zvidimbu zve diagonal triple hop zvive 358 uye 305 cm zvevarume nevakadzi, pamwe chete pamwedzi wemwedzi wechina, uye ma 377 cm uye 337 cm pamwedzi wemwedzi mitanhatu.
Timed single leg hop kure:
Nguva dzinotarisirwa mina mwedzi mushure mekuvhiyiwa kwekanguva imwe gumbo hop kune 2.7 seconds kwevarume uye 3.0 seconds kwevakadzi. Mwedzi mitanhatu mushure mekuvhiyiwa kweAACL, nguva inotarisirwa inenge 2.4 masekondi uye 2.8 seconds kwevarume nevakadzi, maererano.
Yeuka kusaisa pfungwa dzako pazvikamu zvako zvakananga. Zvinokosha kuti uone kuti mabvi ako anonzwa sei paanoita miedzo imwe yemagumbo. Iwe ndiwe mutongi wakanakisisa wekuti mabvi ako anonzwa sei paanoita chero basa repamusoro-plyometric nekuita zvekuita. Kushandisa zvikamu uye manzwiro ako pachavo panguva dzekuedzwa zvinogona kubatsira kuziva kana iwe wakagadzirira kudzokera kumitambo.
Muongorori wako wepanyama anogona kutaura pamusoro pehutano hwekufamba kwako panguva yekuongorora kwekuenda. Iko bvi rako rinowira mukati mukati mejeri chekutsvaga, kana rinoratidzika se rinokuvadza kana risina tsvimbo? Your PT ingashandisawo mavhidhiyo ekutora teknolojia kuti uongorore kuongorora kwembiru yako yegumbo.
Mhemberero imwe chete yekuedza miedzo yakadzika, asi inobudirira, nzira dzekuongorora kukwanisa kwako kudzokera kumitambo mushure mekuvhiyiwa kwamabvi sekugadzira ACL. Miedzo inokupa pfungwa yebasa rose ramabvi ako uye kukubatsira kuti uone kana iwe wakagadzirira kudzokera kumitambo inoda kudzvora, kuruka, kana kumira nokukurumidza nekutanga.
Shoko Rinobva
Kana iwe wakambove wakashandurwa pabvi, kushanyira munharaunda yako yemunharaunda yemunharaunda kuti uedze mhemberero imwe chete yekutengesa zvingave zvakakosha usati watodzokera kune yako yekare yebasa nevemitambo. Your PT inogona kukubatsira kuti uongorore mhinduro dzekuongorora test kuti uone kana iwe wakagadzirira kudzokera kumunda kana mudare.
Mhedziso: Reid, A., Birmingham, T., et al. Chiitiko cheHopi Chinopa Chiitiko Chakatendeka uye Chakanaka Chimiro Pakunatsiridzirwa Mushure meAnterior Cruciate Ligament Reconstruction. Chirwere Chepanyama March 2007 vol. 87 no. 3, 337-349.
> Welling, W., Benjaminse, A., Seil, R., Lemmink, K., & Gokeler, A. (2018). Kurwisana kunoshandiswa panguva imwe chete yegumbo hop test pashure pokugadzirisa ACL: zvinosanganisira kuisa 2-D video movement analysis for hop test. Knee Surgery, Sports Traumatology, Arthroscopy , 1-8.