Kushandisa Eccentric Exercises Kuchiritira Achilles Tendon Matambudziko
IAlfredson Protocol ndiyo chirongwa chekuita basa kune vanhu vane Achilles tendonitis kana tendonopathy. Iyo inoshandisa pfungwa yekushongedza kwechimbichimbi chetsika yako yeAchilles kunatsiridza kukwanisa kwetendon kukwanisa masimba uye kushungurudza.
Kana uine Achilles 'tendonitis, iwe unonzwisisa kuti chiitiko ichi chinogona kuderedza sei kukwanisa kwako kufamba uye kumhanya.
Inogona kukudzivirira kuti usabatanidzwa mune zvaunogara uchiita zvekuvaraidza uye zvemitambo, uye zvinogona kupindira nebasa rako remazuva ose.
Kune maitiro mazhinji akasiyana-siyana ekurapa kwepanyama anowanikwa kuti atarisire Achilles 'tendonitis . Muongorori wepanyama anogona kubatsira kuburikidza nekugadzirisa kwekutanga kwekuvhiringidza, uye nekurumbidza zvinyoro uye zvishoma nezvishoma kuitisa zvidzidzo zveAchilles 'tendon yako sezvo ichirapa.
Mumakore akawanda apfuura, pane humwe uchapupu hwakabudiswa hunoratidza Achilles 'tendonitis haisi chaiyo kupisa. Zvimwe zvidzidzo zvake zvepfungwa zvinoratidza kuti masero anowanzoputika anowanikwa ne tendonitis haasipo. Nokudaro, Achilles 'tendonitis inowanzonzi Achilles' tendinopathy, kunyanya kana yakagara kwemavhiki mashomanana uye yava mamiriro ezvinhu asingagumi.
Kunyoro kutambanudza uye kuenderera mberi kwekudzivirira kweAchilles 'tendon inofanirwa kuti ibudirire kubata Achilles tendinopathy.
Zvimwe zvidzidzo zvinoratidza kuti kusungirirwa kwekudzivirira kwetendon kunobatsira kune mamwe maitiro ekurovedza muviri. Iyo Alfredson protocol ndiyo nzira inoshandiswa kuenderera mberi zvishoma nezvishoma kutakura Achilles 'tendon yakakuvara kurapa tendinopathy.
Chii chinonzi Eccentric Exercise?
Kupindira kwekutengesa kwetendon kunoitika apo musikana wako uye tendon iri kubvumirana apo iwe uri kutowedzera musuru.
Izvi zvinopesana zvakananga kune zvinogadziriswa zvinokonzera, kana masumbu uye maitiro anotapudza sezvaunopinda navo.
Muenzaniso wakajeka wekugadzika kwechipfeko ndiko kubata chimwe chinhu muruoko rwako nehota yako yakanamatira. Bvumira zvishoma nezvishoma murara wako kururamisa kunze kwekutakura uremu. Iwe unogona kufungidzira kuti bicep muscle yako iri kutengesa sei iwe uri kubata uremu paunenge uchitarisa zvishoma nezvishoma murara wako. Iyi ichisungo chekudzivirira kana kusungirirwa kwekunaka kwebicep muscle yako.
Saka chii chakakosha pamusoro pezvinetso zvetendon uye kushandiswa kwemaitiro? Zvinoratidzika kuti kushandiswa kwemaitiro kunoratidzika kunge kunobatsira kukuvadza tendons. Sei? Vatsvakurudzi vasati vachiziva kuti nei rudzi urwu rwekurovedza muviri rwakakosha. Kunyange zvakadaro, kana iwe uine kukuvadza kwetachiona, seA Achilees tendonitis, mushonga wako wepanyama angave iwe iwe unoita maitiro eccentric maitiro ekubatsira kubata chirwere chako.
Achilles 'Tendonitis Basics
Achilles 'tendonitis inowanzokuvadza kunetseka. Zviratidzo nezviratidzo zveAchilles 'tendonitis kana tendinopathy ndezvekuti:
- Pain mushure wegumbo rako rezasi, pamusoro pechitsitsinho chako.
- Pain inomhanya, kusvetuka, kana kuratidza zvigunwe zvako zvichirwisana.
- Chinhu chiduku cheAchilles 'tendon yako pamusoro pechitsinho chako.
Kana iwe uchifungidzira kuti une Achilles 'tendinopathy, inova pfungwa yakanaka kutarisa nachiremba wako kuti uone kuti zvakajeka sei.
The Alfredson Protocol Exercises
IAlfredson protocol yeAchilles 'tendinopathy ndiyo chaizvo miviri yakasiyana-siyana. Kuti uite zvidzidzo, unofanirwa kuva neshanho shoma kana kuti kubvisa paunofanira kumira. Iva nechokwadi chekutarisa nachiremba wako kana kuti chiremba wepanyama kuti ave nechokwadi chokuti zvakachengeteka kuti iwe uite zvekuita uye kuti uri kuita zvidzidzo zvakanaka. Heuno maitiro ako anoita Alfredson protocol:
- Mira pane imwe nhanho nemabhora etsoka dzako pamucheto. Zvitsitsinho zvako zvinofanira kunge zvakanyungirirwa pamucheto weshato.
- Bata pane chimwe chinhu chakasimbiswa pakuenzanisa.
- Chengeta mabvi maviri zvakananga.
- Uchishandisa zvose tsoka, simudza zvitsitsinho uye simuka uende kumabhora etsoka dzako.
- Chengetedza rutsoka rwako neAlly 'painon' inorwadza pamatanho, uye simudza tsoka yako isina kukuvara kubva padanho.
- Zvishoma nezvishoma udzike pasi pasi uchishandisa chikwangwani chako chakakuvara. Chitsitsinho chako chinofanira kuenda kumucheto, uye bhora retsoka dzako rinofanira kugara rakabatana nemucheto wechitsika.
- Dzorera tsoka yako risina kukuvara kusvika kune imwe danho uye dzokorora basa racho.
IAlfredson protocol inoda kuti iite ichi chiito chezvikamu zvitatu zvekudzokorora. Paunenge uchiita basa racho nemabvi ako zvakananga, mutsara chaiwo unoita Achilles 'tendon inonzi gastrocnemius inotakurwa uye inopikiswa.
Kana ukangoita mapepa matatu ekudzokorora gumi nemabvi ako zvakananga padanho, dzokorora protocol yaAlfredson nemabvi ako zvishoma. Izvi zvinodzvinyirira pane imwe tsvina inonzi iyo chete inobatanidza gastrocnemius kuti uite Achilles 'tendon yako. Zvakare, ita zvitatu zvezvinyorwa zvishanu.
Dzidziso mbiri dzeAlfredson protocol dzinofanira kuitwa kaviri zuva rimwe nerimwe. Izvozvo zvinoreva kuti iwe unofanira kuita zvitatu zvekudzokorora kwemabvi akajeka uye mabvi akafugama mabheji achidzidzira kudzidzira mangwanani uye manheru. Pamwe chete, iwe unofanira kunge uri kuita kudzokorora kwemazuva masere ekugadzirisa zuva nezuva.
Chii Chandinofanira Kutarisira Kuti Ndichinzwe Pashure Pokurovedza muviri?
Mushure mokuita zviito zviviri zveAlfredson protocol, unganzwa uchinzwa urombo kana kurwadziwa mushure kwechidzitiro chako neAchilles 'tendon yako uye kusuruvara mumakumbo ako emhuru. Uku kunetseka kuchapedza kwezuva, uye kuora kunenge kuchiita zvishoma kana iwe uchifambira mberi nemafambisiro ekufamba kwevhiki. IAlfredson protocol inoratidza kuti iwe unopfuurira nemadzidzisiro kunze kwokunge marwadzo achiita kuti asaremara. Kana izvi zvichiitika, bvunza chiremba wako.
Kunyange zvazvo kune tsvakurudzo inopedzisa kubudirira kweAlfredson protocol, vamwe vanhu vanoona kugadziriswa kwekudzokorora kwemazuva masere ekurovedza muviri zuva rimwe nerimwe kuti zvive zvakaoma kubudirira. Chidzidzo mumagazini yaFebruary 2014 ye Journal of Orthopedic uye Sports Physical Therapy yakaratidza kuti shanduro yakashandurwa yeAlfredson protocol ne "kuita zvakanyanya sekuregererwa" nzira yakawana zvakafanana nemigumisiro yakazara sekuzara kwekudzokorora protocol.
Ndinofanira Kurarama Rini Rakareba kuAlfredson Protocol?
Iyo Alfredson protocol inofanira kuenderera mberi kwevhiki gumi nemaviri kuti ione migumisiro yakaisvonaka. Munguva iyoyo, unogona kuda kubvunza nhengo yepanyama anogona kupa mazano paanodzokera kumabasa ezvakanaka, akadai sekumhanya. Muongorori wako wepanyama anogona kupa maitiro ekuenzanisa neBAPS board uye maitiro epineometric kuti uone kuti iwe uchakwanisa kumhanyira nekusvetuka usingatambudzikizve kuAchilles 'tendon yako.
IAlfredson protocol inzira yekugadzirisa kushandiswa kwechikwata cheAchilles 'tendon yako kubata chirwere chinorwadza cheAchilles' tendinopathy. Iyo nzira yakajeka kuve nechokwadi chokuti iwe unogona kukurumidza nekubata zvakachengeteka mamiriro ako uye kudzokera kune yako yekare yehutano.
Zvinyorwa: Stevens, M. naTan, C. (2014) Kubudirira kwe alfredson protocol kuenzaniswa nepamusoro-pfupi-purogiramu yepamusoro yepamusoro pemapfungwa echidiki tendinopathy. JOSITI 44 (2) 59-67.
http://www.runnersworld.com/stretching/eccentric-calf-strengthening-achilles-tendinopathy-five-years-later