Gwiritsani ntchito pulogalamuyi ku Gawo la I ankle
Njoka yamagulu ndi imodzi mwa maseŵera omwe amavuta kwambiri. Dziwani zomwe mungachite mwamsanga mutadwala kuti muteteze bondo lanu. Kenaka onani zochitika zomwe mungagwiritse ntchito pamene mukuchiza kukonzanso khungu lanu ndikubwerera kuzinthu zomwe mumakonda.
Zifukwa ndi Maphunziro
Chigoba cha mitsempha chimapezeka pamene mitsempha yochuluka pambali ya mchimake imatambasula kapena kumang'ambika ngati mgudu wamatumbo ndi mapazi atembenuzidwa, kupotozedwa, kapena kukakamizidwa kupitirira kuyenda kwake komweko.
Chifukwa chofala kwambiri cha minofu mwa othamanga ndi sitepe yophonyoza kapena kutsetsereka koperewera kuchokera kudumpha kapena kugwa. Nkhono za ankle zimasiyana mosiyanasiyana ndipo zimagawidwa ndi kukula kwake.
- Gawo I: Kutambasula ndi / kapena kuchepa kwa mitsempha yopanda malire (kumasula)
- Gawo lachiwiri: Kulira kwa ligament komanso kusowa kwachitsulo
- Gawo lachitatu: Malizitsani kutulutsa mitsempha yowonongeka (yotayirira)
Kuchiza Mwamsanga
Kuti mupumule mwamsanga, mungagwiritse ntchito dongosolo la mankhwala a RICE: kupuma, ayezi, kuponderezana, ndi kukwera. Ngakhale kuti pali mgwirizano wochuluka kuti njira yabwino kwambiri yothandizira mavoti ndi kupuma mwamsanga, pali malangizo ena otsutsana pa zomwe zikubwera motsatira. Kufikira mayankho otsimikizika atapezeka, njira yotsatirayi idakali yovomerezeka kwambiri:
- Kupumula: Pewani kulemera kwa maola 24 kapena kuposera kwa mankhwala aakulu . Mwina mungafunikire kugwiritsa ntchito zingwe.
- Chipale chofewa : Ikani chipale chofewa (chophimba, chophwanyika chisanu chokulungidwa mu chopukutira chochepa) kumalo amodzi. Pofuna kupewa chiwombankhanga, ayezi sayenera kutayika m'derali kwautali kuposa mphindi 20 panthawi imodzi. Dzira kwa mphindi 20 maola awiri alionse kwa maola 24 oyambirira kuti muzitha kutupa.
- Kupanikizika: Manga mkondo ndi zotchinga (kuyamba kumapazi ndi kugulira mwana wa ng'ombe) kuti muteteze kutupa ndi matope.
- Kukula: Kwezani bondo pamwamba pa mchiuno kapena mtima kuti muchepetse kutupa.
- Ngati kutupa sikulepheretsa maola 48 mpaka 72, funsani kuchipatala kuti mudziwe bwinobwino.
- Ngati simungathe kulemera kwa ngongole mkati mwa maola 48, funsani mankhwala.
Nkhumba Zimayambitsa Rehab
Pambuyo pa maola 24 mpaka 48 oyambirira ndi kupuma, mumayamba kulemera pang'onopang'ono masiku angapo ngati kuloledwa. Pitirizani kugwiritsa ntchito miyendo kuti mupewe kulemera kwanthawi yonseyi. Pang'onopang'ono kupita patsogolo kulemera kwakenthu kumakhala kolekerera. Yesetsani kugwiritsa ntchito chizoloŵezi chachilendo chazitsulo pamene mukuyamba kulemera. Pitirizani kugwiritsira ntchito ngongole kuti muteteze mgwirizano kuti mubwererenso.
Yambani kuchita masewera olimbitsa thupi mwamsanga mutatha kupirira nawo popanda ululu. Ntchito zoyendetsera kayendetsedwe ka kayendedwe ka kayendedwe kake (ROM) ziyenera kuyambitsidwa posachedwa. Zochita zosavuta zambiri za ROM ndikutenga makalata a zilembo zazithunzi ndi zala zanu. Kupititsa patsogolo kwa zochitika zina zolemetsa ziyenera kutsata posakhalitsa. Kuvulala kwina kulikonse kumene sikungayankhe pakamwa pakatha masabata awiri kapena awiri kungakhale kovuta kwambiri. Nthawi zonse funsani dokotala kuti awonetsetse bwinobwino ndikudziŵa bwinobwino.
1. Ganizirani Kuyanjanitsa Kwadongosolo: Pambuyo pa kuvulala kwa minofu, mgwirizano wamagulu uyenera kuyesedwa chifukwa cha kusalidwa bwino kapena zolakwika zomwe zimayambitsa matenda. Dokotala kawirikawiri amayang'ana kulumikizana ndi kuyesedwa kwa zofooka kapena zoperewera m'matenda ofewa (tendons, ligaments, ndi cartilage).
Ngati pali zoperewera m'madera amenewa, chowopsa chanu chidzafunikanso kugwirana, kupweteka kapena, pochita opaleshoni. Ngati mukuganiza kuti fracture kapena dislocation ikudandaula, MRI kapena X-Ray idzatsimikizira kuti matendawa ndi otani ndipo amadziwa chithandizo choyenera kwambiri.
2. Ganizirani Kukhazikika Kwambiri: Pomwe mgwirizanowu ukukonzedwa, mgwirizano umodzi umayankhidwa. Zochita zapadera zimaperekedwa kuti zithandize kubwezeretsa batala ndi kukhazikika. Zochita izi zikupita patsogolo ndipo zimaperekedwa mobwerezabwereza pazinthu izi:
- Chiwerengero cha Motion | Kukhazikika Maganizo
- Kusamala | Zochita Zozizwitsa
- Mphamvu Zowonjezereka Zochita
- Kupirira Kwambiri Kupitiriza
- Kukula | Zochita Zozungulira
3. Nkhumba Zomwe Zimapanga Rehab : Zochita izi zikhoza kugwiritsidwa ntchito pokonzanso kachilombo ka khungu. Ngati mankhwala anu ali ovuta kwambiri, muyenera kutsata ndondomeko imene dokotala wanu ndi wodwalayo amapereka. Muyenera nthawi zonse kugwira ntchito ndi wodwalayo kuti mupange pulogalamu yabwino yowonongeka ndi zolephera zanu.
Kukhazikika Maganizo
Mukangololera kusuntha pamatumbo ndipo kutupa kumayendetsedwa, mutha kuyamba kuyendetsa bwino ndikuyendetsa maulendo apakati pa bondo:
Zozizwitsa Zambiri
- Mitsempha ya Zilonda: Chotsani bondo lanu kupyolera muzitsulo zake zonse (mmwamba ndi pansi, mkati ndi kunja, ndi m'magulu). Sungani kakhosi basi osati mwendo.
- Zilembo Zochita Zochita: Ndili ndi miyendo yanu yowonjezera, yesani kulemba zilembo zam'manja mumlengalenga ndi zala zanu.
Kulimbikitsa Zochita
Mukakhala ndi kayendetsedwe kabwino, kutupa pamodzi kumayendetsedwa, ndipo ululu umayendetsedwa, mukhoza kuyamba kuyeserera.
- Khwerero Ups: Yambani pang'onopang'ono ndikuyenda mwatsatanetsatane pamene mukuyang'anizana ndi miyendo ya phazi, khungu, ndi mwendo. Tembenukani ndikuyendayenda mofanana. Bweretsani kasanu ndi kangapo patsiku.
- Zophimba Zopukutira : Pamene mutakhala ndi opanda nsapato, ikani chopukutira chaching'ono pamtunda wosalala patsogolo panu. Ikani chopukutira ndi zala zanu. Sungani chidendene chanu pansi ndikupukuta zala zazing'ono kuti muzitole thaulo pamene mukubweretsa kwa inu. Lolani kupita ndi kubwereza mpaka mutasuntha thaulo kwa inu. Bwerezani zomwe mukuchita kuti muthe kukankhira chopukutira.
- Zojambula Zojambula: Pang'onopang'ono muthamangitse chinthu chosasunthika muzitsulo zinayi zoyendayenda, mmbuyo, mkati, ndi kunja. Gwirani masekondi asanu, Bwerezani katatu, kangapo patsiku.
- Zojambula Zojambula: Gwiritsani ntchito zotupa zotsekemera kuti muzitsutsa bwino pamene mukuyenda mozungulira. Pindikizani gulu lotsekeka kuzungulira mpira wa phazi lovulala ndikukaniza gululo pamene mukuyendetsa mkondo wanu pansi, mkati ndi kunja. Zochita izi zimaphatikizapo kayendetsedwe kake ka phazi: kutembenuka, eversion, kupindika kwazomera, ndi kuvomereza. Pangani magulu atatu a makwereza 15 pa kayendedwe kalikonse.
- Zokweza zala: Imani ndi chidendene chanu pampando. Kwezani pa mpira wa phazi lanu, gwirani masekondi atatu ndipo pang'onopang'ono muzitsitsa chidendene chanu. Bwerezerani mobwerezabwereza 20 kangapo patsiku.
- Chitsulo ndi Zala Kuyenda: Yendani pazendo zazing'ono kwa masekondi 30. Sinthani ndikuyenda pazitsulo kwa masekondi 30. Mangani mphindi imodzi kumadzinso ndi zidendene kusinthana kwa mphindi zisanu kapena khumi. Chitani kangapo patsiku.
Zochita Zozizwitsa
Mutatha kulemera kwa ngongole yomwe simukupweteka, mukhoza kuyamba maphunziro oyenerera kuti muyambe kugwiritsanso ntchito bwino.
- Kulingalira kwa mwendo umodzi: Yesani kuima pamtolo umodzi kwa masekondi 10 mpaka 30. Wonjezerani mphamvu mwa kuchita izi ndi maso anu atsekedwa.
- Mphindi wamodzi
- Bungwe la Balance Board Lembera: Pamene mukulimbitsa pa bolodi logwedezeka, bolodi, kapena Bosu Ball, gwirani ndikuponyera mankhwala ochepa (mapaundi asanu) ndi mnzake.
- Bungwe Loyendera Bwino ndi Half-squats: Pamene mukuyendetsa pa bolodi logwedezeka, chitani masentimita 10 ochepetsetsa, olamulidwa.
- Yambani ku Balance Board: Ikani bolodi labwino (kapena zofewa pamiyala kapena pulogalamu ya chithovu) 6 mpaka 8 mainchesi kuposa chiyambi chanu. Yambani nthawi 10.
- Pita ku Balance Board: Ikani bolodi (kapena soft pillow kapena foam pad) 6 mpaka 8 mainchesi kuposa yoyambira. Pita nthawi 10.
- Kamodzi Kamodzi Kakang'ono ndi Kufikira
Agility Zochita
- Pambuyo Pambuyo Pansi ndi Pansi: Khwererani ku benchi pambali ndikukwera kumbali.
- Zochita Plyometric :
- Lamulo Limodzi Limodzi: Khalani ndi chiyembekezo ndipo muziika patsogolo "kumamatira" kubwerera.
- Single Leg Spot Akudumpha: Khalani pamalo kuti muwone pansi.
- Malo Ochitapo kanthu Akudumpha: Ikani tepi zingapo pansi ndipo ngati mnzanuyo muitaneni nambala, yesani ku chiwerengero chimenecho.
- Maluso ndi ma Drills omwe amadziwika nawo pa masewera : Zofufuzira zamasewera zikhoza kuwonjezeka pokhapokha mutabwerera kutsogolo zamasewera .
Zotsatira:
> Anderson MK, Barnum M. Maphunziro a Athletic Training: Kupewa, Kuunika, ndi Kulamulira . Philadelphia: Health Wolters Kluwer; 2017.
> Ndalama Yowonongeka. American Academy of Orthopedic Surgeons.
> Tiemstra JD. Sinthani pa Zovuta Zake Zakale. American Family Physician . 2012 Jun 15; 86 (120: 1170-6.