Matenda Achilles Amvulala okhudzana kwambiri ndi tendon Achilles ndi awa:
- Achilles Tendonitis
- Achilles Tendon Kukwera
- Ng'ombe Imakhumba kapena Zovuta
Ngati mumagwira nawo masewero omwe amafunika kuwombera bwino, ndi bwino kuteteza tendon yanu ya Achilles kuvulala. Malangizo kwa kupewa Achille kuvulaza ndi awa:
Akatswiri ena amakhulupirira kuti Achilles, gastrocnemius, ndi minofu yokha imatha kuchepetsa ngozi ya Achilles tendonitis ndi mavuto a ng'ombe. Chifukwa chakuti mitsempha yopanga minofu imachititsa kuti minofu ya minofu ikhale yowonjezera kwambiri kusiyana ndi kusemphana kwapadera kapena isometric, mitsempha yowononga minofu ikuwoneka kuti ikugwirizana ndi minofu yowonjezera kwambiri, yomwe ingateteze tendon Achilles. Ena amanena kuti phindu likhoza kukhala chifukwa cha kuthamanga kwa minofu panthawi yochita masewera olimbitsa thupi, ndi zofanana zowonjezereka kwa gulu la minofu ya minofu zomwe zimabweretsa mavuto ochepa panthawi yoyenda pamagulu ndi kuvulala pang'ono.
Ngakhale kuti sitikudziwa motsimikizika ngati phindu la ntchitoyi yotsitsimutsa chifukwa cha kulimbikitsa kapena kutambasula, zikuwoneka bwino kuti ngati ntchito yosavutayi ingathandize kuchepetsa kuvulaza kwa ana kapena ng'ombe, ndi bwino kuzipereka.
Achilles Tendon Eccentric Strengthening Exercise
- Wosangalala ndi maulendo apansi apansi, kuyenda, kapena kumangoyenda kwa mphindi zingapo.
- Tambani minofu ya mwana wanu wamphongo.
- Tambani tendon yanu ya Achilles.
- Imani pa mipira ya mapazi anu pamphepete mwa bokosi lolimba kapena sitepe, kusunga zidendene zanu.
- Pitirizani kulamulira nthawi zonse ndipo pang'onopang'ono mukwere kumwamba momwe mungathere kumapazi awiri (onani chithunzi choyamba pamwambapa).
- Sungani kulemera kwa phazi limodzi ndipo pang'onopang'ono mudzichepetse nokha (izi ndizomwe zimagwiritsidwa ntchito pang'onopang'ono) mpaka zidendene zanu ziri pansi pa sitepe (onani chithunzi chachiwiri pamwambapa).
- Pewani kulemera kwanu kumbuyo kwa miyendo yonseyo ndikubwerera kumayambiriro (pamwamba) ndi kubwereza nthawi 10-15 mwendo.
- Onjezerani izi pazomwe mumakhazikitsa nthawi zambiri 2-3 pa sabata.
Zindikirani: Zotsatira za phunziroli zakhazikitsidwa pakupanga magawo atatu a kubwereza 15 pa mwendo uliwonse kawiri pa tsiku, masiku asanu ndi awiri pa sabata khumi ndi awiri.
Kuchokera
JD Rees, AM Wilson ndi RL Wolman. Mfundo zamakono zowonongeka kwa matenda a tendon. Rheumatology Kupititsa patsogolo Kwambiri Kuyambira kale, inalembedwa pa intaneti pa February 20, 2006, Rheumatology 2006 45 (5): 508-521; do: 10.1093 / rheumatology / kel046.