3 Uhambisa umkhumbi ukukhulula imisipha yamaKnee
Phakathi kokulimala okuvame ngamadolo abagijimi abazithola kuyizinyembezi noma izimpande ze- anterior cruciate ligament (ACL). Le ligament encane kodwa enamandla isebenza ne-posterior cruciate ligament ukuvumela ukuba idolo liguqe emuva nangaphezulu. Kubuye kusize ekuvimbeleni i-tibia, enkulu kakhulu emathanjeni amabili asezintweni ezansi ezenza phansi phansi emadolweni, ukusuka ekuphumeni phambi kwe-femur-phansi kwethambo lesthanga.
I-ACL ibuye iguqe ngamadolo ngesikhathi sokunyakaza kokujikeleza.
Abagijimi abenza imidlalo edingekile kakhulu njengobhola bebhola, ibhola lebholabhasi basengozi kakhulu yokudwengula i-ACL. I-American Orthopedic Sports Society (i-AOSS) ithi ukulimala kwe-ACL kwenzeka kaningi lapho umdlali eguqula isiqondiso, ehlisa noma eyeka ngokuzumayo; emazweni kabi emva kokugxuma; noma lapho idolo lithatha ngqo ngesikhathi sokudlala ibhola, isibonelo.
Ukugcina imisipha ezungeza nokusekela amadolo kuyindlela engcono kakhulu yokuvikela amadolo nezakhiwo zawo ngabanye, kufaka phakathi i-ACL, ekulimazeni. Lezi zinyathelo ezintathu zenzelwe ukufudumala lezo zinhlanzi ngaphambi kokuba zisebenze. Ukufudumala yingxenye ebalulekile yohlelo lokuqeqesha.
Umkhuba wenzelwe ukwenziwa enkundleni yebhola kodwa ungathuthukisa ukusebenzisa ama-cones wokuzivocavoca noma uhlobo oluthile lomakaki: Izinkundla eziningi zebhola lezinyawo ziphakathi kwamamitha angu-100 namamitha angu-150 ubude, namamitha angu-50 kuya kumamitha ayikhulu ububanzi, kodwa uzizwe ukhululekile lungisa lezi zilinganiso kulabo abanengqondo ngamakhono akho angokwenyama noma lawo noma yiliphi iqembu oholayo.
Iphuzu ukufudumala imisipha ngaphandle kokuyibekela inselele kakhulu, ngakho-ke vumela iziqondiso zakho zibe yisiqondiso sakho.
I-Jog Line-Line
Jog cishe ingxenye engamaminithi ngomzuzu ophuthumayo, omnene, okhululekile phakathi naphakathi. Gxila ekusebenziseni izinqubo ezinhle zokugijima, ikakhulukazi ngokulungiswa kwamacilwakho, amadolo, nezinyawo zakho. Zisebenze ukuvimbela amadolo akho ekungeneni ngaphakathi nasezinyaweni zakho kusukela ekuqhumeni kuya ezinhlangothini.
Ukugijima ukugijima
Inhloso yalo msebenzi kuwukuthi faka imisipha yakho yangaphakathi nangaphandle yangaphandle ( quads ) nezinkalo zakho. Njengenzuzo ehlangothini, kuzosiza ukukhuthaza isivinini.
Kusukela komunye umkhawulo wensimu, qala embukisweni wezemidlalo ngokugoba kancane emadolweni akho. Ukuhola ngonyawo lwakho lokunene, isinyathelo eceleni ngokusunduza ngonyawo lwakho lwesokunxele. Hambisa ngokuqhubekayo ngale ndlela uze ufike ensimini yecishe. Ngalesi sikhathi shintsha unyawo lwakho oluhola. Uma ushayela ngomlenze wakho wempuphu, qiniseka ukuthi i-hip, idolo, ne-ankle yakho ibheke ngqo. Qhubeka ngaphandle kokuyeka imizuzwana engu-30 ngomzuzu owodwa.
Ukubuyela emuva
Lapha uzoqala ukushisa iziqhumane zakho zenyakatho (phambi kwamathanga akho) nezintambo zakho-imisipha ngemuva kwemilenze yakho.
Ukunyakaza ngokwakho kuqondile: Phindela emuva kusuka kwendlela yecala kuze kufike emgqeni. Iqhinga lisezintweni: Land on izinzwane zakho futhi uqaphele ukukhiya knee-kwamanye amazwi, gcina kancane ube ohlangene ngaso sonke isikhathi. Ukuhamba emuva naphakathi phakathi kwemigqa phakathi komzuzu owodwa nengxenye nengxenye.
> Umthombo:
> I-American Orthopedic Sports Society. "Ukulimala Kwe-Ligament Yase-Anterior Cruciate (ACL)." Mashi 2014.