I-ACL (i-anterior cruciate ligament) ukulimala kwamadolo akusabonakali kuphela kubantu abadala. Abagijimi abaningi abasha bayaboniswa emakamelweni okuphuthumayo nge-ACL eboshiwe, futhi amaphesenti amakhulu alabo abalimele yizinsizwa ezincane zesifazane.
I-ACL yalimala kanjani?
I-ACL, kanye ne-PCL (i-posterior cruciate ligament) ingenye yezimpawu ezinkulu ezisiza ukuqiniswa kwamadolo.
I-ACL ivame ukuthulukiswa kaningi noma idwengulwe ukunyakaza okungazelelwe lapho izinyawo zihlala zitshalwe. Iningi le-ACL lokulimala livela lapho umgijimi engaphutheli ukufika endaweni yokugxuma, ukugxila ngokushesha ngenkathi eshintsha ukuqondisa, noma ahlaziywe ngokungazelelwe. Lokhu ukunyakaza kungabangela ukuthi i-ACL isakazwe kuze kube sekugcineni.
Intsha engozini
Kukhona inani elikhulayo lokulimala kwe-ACL kubadlali abasha abadlala imidlalo njengebhola, basketball, ne-volleyball. Odokotela bacabanga ukuthi yingxenye yesizathu sokwanda kwe-ACL ukulimala kungase kuhlobene nokuqeqeshwa kwezemidlalo konyaka owenziwa intsha eningi. Ukudlala imidlalo ngaso sonke isikhathi ngaphandle kokuchitha isikhathi, ukudlala imidlalo eminingi noma ukudlala inkundla kanye nemidlalo yasenkantolo egcizelela ukuqala okusheshayo, ukuyeka, kanye nama-pivots kwenza abagijimi bezintsha bangene ezinyembezini ze-ACL. Ingozi iphezulu ikakhulukazi kubadlali abadlala ibhola lebhola, ibhola, i-volleyball, noma i-basketball.
Izinhlelo ze-ACL zokuvimbela ukulimala kwentsha
Kodwa-ke, intsha ebambe iqhaza ezinhlelweni zokuvimbela i-ACL inganciphisa kakhulu ingozi yokulimala.
Lezi zinhlelo zokuvimbela zithandwa kakhulu emidlalweni yentsha futhi ngokuvamile zihlanganisa ukuzivocavoca ukusiza ukuqinisa imisipha nokuthuthukisa amaphethini okunyakaza okungafaneleki kwentsha. Ucwaningo oluningi lubonise ukusebenza kwezinhlelo zokuvimbela ukulimala kwe-ACL.
Lolu hlelo lokuvimbela amaminithi angu-15
Lezi zinhlelo zokuvimbela zakhiwa ngama-training drill agcizelela ukulinganisela, amandla, nokusebenza.
Ukuzivocavoca kwe- plyometric kanye ne-balance drill kusiza ukuthuthukisa isimo se-neuromuscular kanye nesikhathi sokuphendula futhi kunganciphisa ingozi yokulimala kwe-ACL. Abaqeqeshi abaningi basebenzisa uhlelo lokubeka isimo se-ACL, ikakhulukazi abadlali babo besifazane, njengengxenye eyisisekelo yemidlalo yezemidlalo. Lezi zinhlelo kufanele zifake izigaba ezilandelayo:
Amathiphu engeziwe okuvimbela ukulimala kwe-ACL
- Abaqeqeshi nabaqeqeshi kufanele basize abagijimi bezingane ukuba bafunde imishini yomzimba efanele futhi bahambisane nokulungiswa okuhle ukuvikela amadolo. Lokhu kubandakanya ukugqoka ukufundisa ukugxuma okufanele nokufika, ukusheshisa nokunciphisa ngamadolo ngokuqondile phezu kwezinyawo zabo futhi ungangena ngaphakathi.
- Abagijimi abasha abanokungalingani kahle kumele bahlolwe ukusilela ubuthakathaka noma ukungalingani. Izinhlelo zokuqinisa kufanele zenzelwe ukulungisa noma yikuphi ubuthakathaka.
- Abagijimi bezingane kufanele badingeke ukuqedela ukufudumala okukhulu ngaphambi kwemikhuba nemidlalo.
- Abagijimi bezingane kufanele benze izigaba eziyisithupha zohlelo lokuvimbela i-ACL izikhathi ezingu-2-3 ngesonto phakathi ne-preseason kuze kube khona amaphethini okuhamba kahle nokulungiswa komzimba kuboniswa njalo.
- Abagijimi bezingane kufanele bakhuthazwe ukuba baphumule emidlalweni phakathi nonyaka noma benze ukuqeqesha okuhamba phambili okugcizelela amaphethini ahlukahlukene. Isibonelo, intsha edlala eqenjini lebhola lezinyawo lingase lizuze ngokuhamba ngebhayisikili noma ukubhukuda ngenkathi yokuphumula. Lokhu kuzokusiza ukuvimbela ukulimala ngokweqile, okungaholela nasezinye izinyembezi ze-ACL.
Imithombo:
I-American Academy yezigulane ze-Orthopedic, Izifundo ezintathu zihlola izimbangela, ukuvimbela ukulimala kwe-ACL kwabesifazane, i-News Item, ngoFebhuwari 26, 2005.
I-American Journal of Sports Medicine, Isivivinyo esilawulwa ngokungahleliwe sokuvimbela ukungazibandakanyi okungahambi kahle kwe-ligament emdlalweni wegciwane labadlali bebhola. Gilchrist J, Mandelbaum BR, Melancon H, Ryan GW, Silvers HJ, Griffin LY, Watanabe DS, Dick RW, Dvorak J. 2008 Aug; 36 (8): 1476-83.
I-Santa Monica Orthopedic and Sports Medicine Research Foundation, i-ACL Injury Prevention Project.