Kuwonjezera apo, kuvulala kwa bondo sikuwonekeranso mwa akulu okha. Othamanga ambiri achinyamata akuwonetsedwa mmalo osungirako zovuta ndi ma ACL omwe anagwetsedwa, ndipo ambiri mwa iwo ovulala ndi atsikana achimuna.
Kodi ACL yavulala bwanji?
ACL, pamodzi ndi PCL (posterior cruciate ligament) ndi imodzi mwazitsulo zazikulu zomwe zimathandizira kugwirizanitsa bondo.
ACL nthawi zambiri imatambasulidwa kapena kugwedezeka mwadzidzidzi kusunthira kayendetsedwe pamene mapazi akhalabe obzalidwa. Zambiri za kuvulala kwa ACL zimachitika pamene wothamanga akusowa pokwera, kuthamanga mofulumira pamene akusintha chitsogozo, kapena kuthamanga mwadzidzidzi. Kusuntha uku kungapangitse ACL kutambasula mpaka kufika.
Achinyamata Ali Pangozi
Pali chiwerengero chowonjezeka cha kuvulala kwa ACL m'maseŵera achinyamata omwe amasewera masewera monga mpira, basketball, ndi volleyball. Madokotala amaganiza kuti mbali imodzi ya chiwerengero cha kuvulala kwa ACL kungakhale yogwirizana ndi maphunziro a masewera omwe achinyamata ambiri akuchita. Kusewera masewera nthawi zonse popanda nthawi, kusewera masewera angapo kapena kusewera ndi masewera a milandu omwe amatsindika mwamsanga kuyamba, kuima, ndi kuyendetsa masewera achinyamata kuti atenge misozi yambiri ya ACL. Mavutowa ndi apamwamba kwambiri pakati pa othamanga omwe amasewera mpira, mpira, volleyball, kapena basketball.
Mapulogalamu Oletsa Kuvulaza a ACL kwa Achinyamata
Komabe, achinyamata omwe amagwira ntchito pa mapulogalamu oletsa kupewa AIDS angachepetse chiopsezo chachikulu.
Mapulogalamuwa amatchuka kwambiri pa masewera achichepere ndipo amaphatikizapo masewera olimbitsa thupi kuti athe kulimbitsa minofu ndikupangitsanso zochitika zachinyamata. Kafukufuku wambiri wasonyeza kuti ntchito ya mapulogalamu oletsa kuvulaza a ACL ndi othandiza.
Ndondomekoyi Yopewera Maminiti 15
Mapulogalamuwa amapangidwa ndi zokolola zomwe zimagogomezera kugwirizana, mphamvu, ndi mphamvu.
Zochita zolimbitsa thupi komanso kuchepetsa malire zimathandiza kusintha kachipangizo kameneka komanso kuchepetsa nthawi yowonjezera ndipo zingachepetse chiopsezo cha kuvulala kwa ACL. Makosi ambiri amagwiritsa ntchito pulogalamu ya ACL, makamaka kwa osewera akazi, monga gawo lalikulu la masewera. Mapulogalamu awa ayenera kukhala ndi magawo otsatirawa:
- Konzekera
- Kutambasula
- Kulimbikitsa
- Plyometrics
- Agility Drills
- Mtima pansi
Malangizo Othandiza Poletsa Kuvulala kwa ACL
- Makolo ndi ophunzitsira ayenera kuthandiza athandizi achichepere kuphunzira mapangidwe abwino a thupi ndi kusuntha bwino kuti ateteze mawondo. Izi zikuphatikizapo kubowola kuti aphunzitse bwino kulumpha ndi kukwera, kuthamanga ndi kuthamanga ndi mawondo molunjika pamapazi awo osati kukuwongolera mkati.
- Atsikana achichepere omwe ali ndi vuto loyenera ayenera kuyesedwa kuti azilephera kufooka kapena kusayenerera. Mapulogalamu olimbikitsa ayenera kukonzedwa kuti athetse zofooka zilizonse.
- Achinyamata achichepere amayenera kukwaniritsa kutentha kwathunthu pamaso pa machitidwe ndi masewera onse.
- Atsikana achichepere amayenera kuchita magawo asanu ndi limodzi a pulogalamu ya katemera wa ACL 2-3 pa sabata panthawi ya preseason mpaka nthawi yoyendetsa kayendetsedwe ka kayendetsedwe ka thupi ndi kayendedwe ka thupi kawirikawiri.
- Othamanga achinyamata ayenera kulimbikitsidwa kuti achoke masewera m'chaka kapena apange maphunziro ena omwe amatsindika njira zosiyana. Mwachitsanzo, wachinyamata yemwe amasewera mpira wothamanga angapindule ndi njinga zamoto kapena kusambira panthawi yopuma. Izi zidzakuthandizani kuvulaza kwambiri, zomwe zingathenso kuyambitsa misozi ya ACL.
Zotsatira:
Maphunziro a Atatu a American Academy of Orthopedic, Ofufuza atatu amayang'ana, amapewa kuvulala kwa ACL kwa amayi, Nkhani Yachiwiri, February 26, 2005.
American Journal of Sports Medicine, Mayesero omwe amachitidwa mosavuta kuti asagwiritse ntchito mankhwala osokoneza bongo omwe amachititsa kuti azimayi azichita nawo masewera olimbitsa thupi. Gilchrist J, Mandelbaum BR, Melancon H, Ryan GW, Silvers HJ, Griffin LY, Watanabe DS, Dick RW, Dvorak J. 2008 Aug; 36 (8): 1476-83.
Sewero lachipatala la Santa Monica ndi Masewera a Masewera olimbitsa thupi, ACL Yowonongeka Project.