Abagijimi bangavimbela ukulimala kwe-ACL nge-balance, amandla kanye nezivinini zejubane
I-ACL (i-anterior cruciate ligament (ACL) ingomunye wemigqa emine eyinhloko ehlinzeka ukuzinza emadolweni. Ama-bands afakazelayo afaka amathambo esitheni futhi asize ukulawula ukuhamba ngokweqile kwamadolo bese ugcina umlenze ongezantsi ungashiyi phambili kakhulu. Ezingxenyeni ezine ezinkulu zamadolo, ukulimala kwe-ACL yiyona evame kakhulu. Iningi lemikhiqizo ye-ACL eyenzeka ngonyaka ngamunye yenziwa kubadlali abasha (abangaphansi kweminyaka engama-25) nabagijimi besifazane.
Yini Ebangelwa Ukulimala Kwe-ACL?
Ukulimala kwe-ACL kuvame kakhulu emidlalweni ehilela ukushintsha okungazelelwe kokuqondisa, njengebhola, nebhola. Iningi lilimala okungenakuthintana okwenzeka ngesikhathi sokunyakaza ngokuzumayo (isibonelo, lapho izinyawo zitshala enye indlela kanye namadolo aphendulelwa ngenye indlela) noma uma ufika ngokugxuma.
Ingabe Abesifazane Basengozini Ephakeme Ye-ACL Yokulimala?
Izimbangela zokulimala kwe-ACL zisanda kugxila ekucwaningweni. Izinto ezibangela ukulimala kwe-ACL zihlanganisa ubunzima bomhlabathi, uhlobo lwotshani, nohlobo lwe-cleat. Kodwa enye yezinto ezitholakalayo ezinkulu ukuthi abesifazane cishe cishe kathathu banamathuba amaningi okuba nokulimala kwe-ACL kunamadoda. Futhi ezinye izibalo zithi umdlali webhola lezinsikazi ungamathuba ayisishiyagalombili okulimaza i-ACL yakhe kunomdlali webhola lebhola.
Abacwaningi bakholelwa ukuthi lokhu kungahle kube ngenxa yokungafani kwamazinga e-hormones ngamandla okugxila nokuqina, ukulawula kwe-neuromuscular, biomechanics, imilenze engaphansi, nokukhathala.
Okutholakele kuye kwabonisa umehluko ekulawuleni kwe-neuromuscular kwabesifazane ngenkathi kuqhuma ukufika (abesifazane babonakala benesibindi esingaphansi nangokwesondo kunamadoda).
Ngimvimbela kanjani ukulimala kwe-ACL?
Abagijimi banganciphisa ingozi yokulimala kwe-ACL ngokwenza imishini yokuqeqesha edinga ibhalansi, amandla, kanye nobuchule. Ukwengeza izivivinyo ze-plyometric, njenge-jumping ne-balance drills, kusiza ukuthuthukisa isimo se-neuromuscular kanye nokuphendula kwemizimba futhi ekugcineni kubonisa ukwehla engozini yokulimala kwe-ACL.
Odokotela abaningi beqembu manje batusa njalo uhlelo lwe-ACL lokubeka isimo, ikakhulukazi abadlali babo besifazane.
I-Santa Monica ACL Prevention Project yakha uhlelo lwe- ACL lokuvimbela ukulimala ikakhulukazi abadlali bebhola lebhola. Lolu hlelo lokuqeqesha amaminithi angu-15 luhlanganisa ukulinganisa, ukuqina nokusebenza kokusebenza esikhungweni sokufudumala nokuqeqeshwa.
Izigaba ze- ACL Injury Prevention Program kumele kwenziwe okungenani izikhathi ezingu-2-3 ngeviki phakathi nenkathi futhi ihlanganisa:
Okubalulekile ekuvimbeleni ukulimala kwe-ACL
Kubo bobabili abesilisa nabesifazane ababamba iqhaza emidlalweni yokuqala nokuyeka, ukuqeqeshwa kwamakhono afanele afana nalawo ohlelweni olungenhla kungase kube yisihluthulelo sokuhlala ulimala mahhala.
> Imithombo:
> I-Santa Monica Orthopedic ne-Sports Medicine Research Foundation, i-ACL Injury Prevention Project.
> I-American Academy Yabahlinzeki Bama-Orthopedic, Izifundo Ezintathu Hlola Izizathu, Ukuvimbela Ukulimala Kwe-Acl Kwabesifazane, Izindaba Zezindaba, NgoFebhuwari 26, 2005.