Amayang'ana Knee

Kodi njira zabwino kwambiri zotambasulira ma tendon ndi minofu yomwe imayendayenda ndi kudalira maondo anu ndi ati? Wodwala wanu wanyama angakuwonetseni momwe mungakhalire.

Bondo limodzi ndilo limodzi mwa ziwalo zazikulu mu thupi. Lili ndi mafupa awiri, femur ndi tibia, zomwe zimagwirizanitsidwa ndi miyendo inayi yamphamvu. Bondo lanu liri ndi fupa kakang'ono kutsogolo kwa mgwirizano wotchedwa patella, kapena kneecap.

Pfupali limathandiza kuti phindu lanu likhale lopangidwa ndi minofu yanu ya quadriceps kuti agwire bwino ntchito.

Bondo ndilolumikizidwa kwambiri pazaka zonse. Zimakhala zoopsa makamaka pa masewera ndi masewera olimbitsa thupi. Komabe, kutambasula ndi kulimbitsa minofu ndi matope a bondo kungakuthandizeni kuchepetsa chiopsezo chovulaza.

Ngati muli ndi ululu wamondo, mutha kupindula ndi mankhwala omwe akuthandizani kuthetsa vuto lanu. P PT yanu idzayesa mkhalidwe wanu ndi kupereka njira zothandizira kuti mupeze bwino. Zochita zolimbitsa zingakhale mbali imodzi ya PT knee rehab.

Nazi njira zowonjezera ndi zosavuta zowonjezera bondo. Kumbukirani kuti muyang'ane ndi dokotala wanu kapena wodwala thupi musanayambe izi, kapena china chilichonse, chifukwa cha bondo lanu.

Gwiritsani Bwalo lachilendo

1. Imani bwino.
2. Loloka mwendo wovulala kumbuyo kwa mwendo wotsutsana.
3. Gwiritsani ntchito mbali yomwe simukuvulazidwa mpaka kutambasula kumverera kunja kwa chigawo chanu cha ntchafu .

1. Gwiritsani masekondi 30.
2. Bwerezani kasanu.

Njira ina yabwino yowonjezeretsa gulu lanu labwino kunja kwa bondo lanu ndikuchita izo pamene muli kumbali yanu. Izi zimachitika mwa kugona kumbali imodzi, ndikugwirana chingwe chako pamwamba pa mwendo woweruza. Muyenera kumverera kutsogolo kwa ntchafu yanu.

Kenaka, pumulani pang'onopang'ono pansi pa bondo lanu, ndikuwutsitsira pansi. Izi ziyenera kutambasula gulu la IT pamene likudumpha bondo lanu. Gwirani kutambasula kwa masekondi 30, ndiyeno pumulani.

Quadricep Tambani

1. Pamene mukuyimirira, gwiritsani pamwamba pamtunda kapena mpando kumbuyo kuti muthandizire.
2. Bwerani bondo lanu ndikugwirana dzanja lanu ndi dzanja limodzi.
3. Thandizani kugwada mozungulira momwe mungathere.
4. Sungani malo awa kwa masekondi 30.
5. Bwererani kuimirira .
6. Bwerezerani zochitikazo katatu ndi mwendo uliwonse.

Mphindi Yokongola

1. Khalani pansi ndi miyendo yonse molunjika.
2. Kutambasula mikono yanu ndi kupita patsogolo, kugwada m'chiuno momwe mungathere pamene mukuweramitsa maondo anu.
3. Gwiritsani ntchito malowa kwa masekondi 20. Khazikani mtima pansi.
4. Bwerezani ntchitoyi nthawi zisanu.

Njira ina yowonjezereka kwa hamstrings ndi kuima kwa nyundo . Kuti muchite izi, imirirani ndikuyika chidendene pazitsulo kakang'ono kapenanso kuletsa. Pewani mikono yanu patsogolo, ndipo pang'onopang'ono mutenge thumba lanu patsogolo. Pitirizani kufika mpaka kutambasula kumverera kumbuyo kwa ntchafu yanu. Lembani kutambasula kwa masekondi 30, ndipo mubwerere ku malo oyamba.

Ng'ombe Ikani

1. Khala ndi mapazi ako patsogolo pako.
2. Gwirani chitsime chimodzi cha pepala kapena thaulo mu dzanja lirilonse, kupanga chida.

1. Ikani nsanamira pamapazi anu.
2. Kokani zala zanu kumbuyo kwanu.
3. Imani pamene mumamva bwino mukatambasula mwana wanu wamphongo .
4. Gwirani masekondi 20, ndipo mubwerezenso kasanu ndi kawiri.
5. Sinthani miyendo ndi kubwereza.

Kutambasula ndi Chinsalu kapena Chingwe

Wodwala wanu wathanzi angakuwonetseni momwe mungagwiritsire ntchito kachipangizo kapena thaulo kuti mupange mazenera awa ndi mawondo anu. Zotsatira zake zidzakhala chimodzimodzi, koma inu mugwiritsa ntchito nsalu yaitali kapena thaulo kuti mupereke mphamvu yolekanitsa. Chovala chopangira minofu pambali pa bondo chikhoza kukhala:

• Chinsalu chopukutira chopukutira
• Chovala cha thaulo chimatambasula
• Ng'ombe ya thaulo imatambasula

Zonsezi ziyenera kuchitidwa kwa masekondi 20 mpaka 30, ndipo zikhoza kubwerezedwa nthawi zisanu kapena zisanu.

Onetsetsani kuti asiye kutambasula ngati mumamva ululu waukulu.

Mawu ochokera

Kutambasula kungamve bwino, ndipo kungakupangitseni kusuntha. Sizitenga khama kuti pakhale ndondomeko yotambasula yamagetsi ndi minofu yanu. Yang'anirani ndi wodwala wodwalayo ndipo phunzirani momwe mungatambasulire minofu kuzungulira ntchafu zanu ndi kuchepetsa miyendo. Izi zingathandize kuti maondo anu asunthire momasuka mwa kuyenda kwawo (ROM) kuti ateteze kuvulazidwa ndikuthandizani kuti mukhalebe ogwira ntchito.