Zochita Zowonongeka kwa Ankle

Ndikofunika kuti muwotchedwe musanayambe kuchita masewera olimbitsa thupi kuti mupewe kuvulala. Monga mapiritsi a mitsempha ndi imodzi mwa mitundu yowonjezereka ya kuvulala kwa masewera , zozizira zamatumbo ndizofunika kuti aliyense aphunzire. Onaninso zochitika zitatu zosavuta zazing'onoting'ono zam'kati zazing'ono pansipa.

Phindu lofunda bwino ndilo:

• Kupititsa patsogolo kutuluka kwa magazi ndi kufalitsa
• Kulimbitsa mphamvu ya neuromuscular

• Kulimbitsa ufulu woyendayenda ndi kayendetsedwe kake
• Kuchepetsa ngozi yovulaza

Ngati mukufuna kuchita kapena kuchita masewera olimbitsa thupi, kutentha bwino n'kofunikira. Mmodzi wa akatswiri odziwa zachipatala kwambiri kuti azigwira ntchito ndi kuphunzira momwe angasinthire mitsempha yanu ndi wodwalayo. Anu PT akhoza kudziwa momwe mulili panopa kuti mukhale ndi thanzi labwino ndi kuvulazidwa ndipo mungathe kupereka machitidwe abwino omwe mungachite.

Musanayambe izi kapena pulogalamu ina iliyonse yothandizira minofu, fufuzani ndi dokotala wanu komanso wodwalayo kuti mudziwe ngati zolimbitsa thupi zili bwino. Wodwala wanu wathanzi angakuonetseni momwe mungapangire masewera awa.

Achilles Tendon Otambasula

1. Khalani ndi miyendo yanu molunjika pamaso panu.
2. Pogwiritsa ntchito thaulo, likulumikizeni pansi pa mapazi anu.
3. Chotsani chopukutira pachifuwa chanu mpaka mutayang'anitsitsa bwino kumbuyo kwa bondo.
4. Gwira masekondi 10.
5. Bwerezani kasanu.

Zochita izi zimadziwika kuti ndulu ya thaulo imatambasula ndipo ikhoza kukhala gawo la ndondomeko yotambasula.

Onetsetsani kuti musiye kuchita izi ngati zimapweteka pamapazi, pamapazi kapena miyendo.

Kutembenuka kwa Ankle

1. Khalani ndi miyendo yanu molunjika pamaso panu.
2. Sinthani phazi lanu mkati momwe mungathere.
3. Gwira masekondi 10.
4. Bwerezani kasanu.

Pamene phazi lanu limatembenukira mkati, muyenera kuzindikira kuti limangoyenda pansi, ndikuwonetsa pansi pa chingwe chanu ndi phazi lanu.

Izi zikachitika, mukudziwa kuti mukuchita bwino.

Ankle Eversion

1. Khalani ndi miyendo yanu molunjika pamaso panu.
2. Tembenuzani phazi lanu kunja momwe mungathere.
3. Gwira masekondi 10.
4. Bwerezani kasanu.

Kujambula kwa Ankle Plantar ndi Kujambula kwa Dorsi

1. Khalani ndi miyendo yanu patsogolo panu.
2. Gwiritsani ntchito manja anu kumbuyo kuti manja anu asunthike kumadzulo.
3. Ikani malo awa kwa masekondi atatu.
4. Lembani minofu yanu ndi zala zanu.
5. Ikani malo awa kwa masekondi atatu.
6. Bwerezani zochitika 10 nthawi.

Sungani pang'onopang'ono ndipo mulole kuti bondo lanu liziyendayenda mokwanira.

Chilembo cha Ankle

1. Khalani ndi miyendo yanu patsogolo panu.
2. Mungafune kupachika minofu ndi phazi pamphepete mwa bedi kuti mulole kuti muziyenda bwino.
3. Dulani makalata a zilembo ndizitole.
4. Mukangopanga A mpaka Z, bwerezani pamtunda wina.

Kutsekemera kumatha kumachitika tsiku ndi tsiku kuti ziwalo zanu zisunthe bwino. Zikhozanso kukhala mbali ya pulogalamu yanu yothandizira kuti mutha kudwala matendawa. Wodwala wanu wathanzi akhoza kukuphunzitsani ndendende zomwe muyenera kuchita kuti minofu yanu ikhale yathanzi ndikuyenda bwino.

Mawu ochokera

Kukonzekera bwino pamaso pa masewera kapena masewera olimbitsa thupi kungathandize kuti thupi lanu likonzeke.

Pogwiritsa ntchito nthawi yanu kutentha ndi kutambasula manja anu, mutha kukweza masewera anu ndi kuchepetsa chiopsezo chanu chovulaza.