Ibhande liyisakhiwo esiyinkimbinkimbi esinezingxenye eziningi ezihambayo ezibanjwe ndawonye ngemigqa emine eyinhloko, uhlobo lwezicubu ezixhumene ezihlanganisa imisipha emathanjeni. Enye yezimpawu ezisengozini kakhulu emadolweni yi-anterior cruciate ligament (ACL). Ngokusho kweMelika Council on Exercise (ACE), amadolo athatha cishe amaphesenti angu-80 wesisindo somzimba.
Lona ngumthwalo omkhulu endaweni encane yomzimba.
Ukulimala nezinyembezi ze-ACL zivamile, ikakhulukazi phakathi kwabadlali. Abadlali bebhola ibhola, abadlali bebhola, kanye nabadlali bebhola ikakhulukazi abasengozini yokulimala kwe-ACL, ngezinye izikhathi kunzima ngokwanele ukufuna ukuhlinzwa . Ngisho noma ungewona umdlali wezinga eliphezulu, kungcono ukwenza konke ongakwenza ukuvikela ukujoyina kwakho kwe-ACL. Yiqiniso, awukwazi ukuguqula isakhiwo semigqa ngokuhlanganyela, noma amathambo akha ihlangene noma, ngaleyo ndaba. Kodwa kuningi ongakwenza ukuze usize uzinze futhi uzivikele. Enye indlela ebalulekile yokuvimbela ukulimala kwe-ACL ngokugcina imisipha exhasa idolo eliguquguqukayo ngezindlebe.
Yini e-Knee?
Amathambo amathathu ahlangana ndawonye ukuze ahlanganiswe ngamadolo: I-bottom of the thigh bone (femur), phezulu kwesifuba shin (tibia), ne-kneecap. Imisipha ehlanganisa lezi zintathu zezakhiwo yi-quadriceps (imisipha emikhulu eyenza phambili kwethanga ngokuvamile ebizwa ngokuthi yi-quads); i-hamstrings (imisipha emikhulu efanayo ngemuva komlenze ongaphezulu); kanye nemisipha yamathole yomlenze ophansi.
Kukhona ubude obubalulekile bezicubu ezixhumeneyo ezibizwa ngokuthi i- IT band exhuma ithambo le-hip emadolweni.
Ukuzivocavoca okugxila ekwakheni imisipha ezungeza amadolo kubalulekile ukuyigcina ngokwanele ngokwanele ukuze uthathe isisindo somzimba womuntu ngokuphepha. Ukwehlisa lezo misipha kubaluleke kakhulu.
Kudingeka ukuthi iphendule ngokwanele ukuvumela ukujoyina ukuba kudlule uhla olugcwele lokunyakaza. Isithombe ukuthi kuzokwenzekani uma, uthi, uzame ukulungisa ibhande lakho ukukhahlela ibhola futhi imisipha yakho ingavumeli umlenze wakho ukwandise yonke indlela? Imigqa ingase ifinyelele njengebhodi eliqinile le-raber.
Ilula kalula i-ACL
Inkomo yeS S
- Hamba ngezinyawo zombili emhlabathini, izinzwane ezikhomba phambili, izinyawo ziqhelile kude.
- Kusuka ezinkalweni zakho, bhonta phambili futhi ufinyelele izandla zakho emhlabathini.
- Ngesikhathi esifanayo, bhonqa idolo lakho langakwesokudla, kodwa gcina umlenze wakho wesobunxele uqonde.
- Qhubeka ufinyelela emhlabathini kuze kube yilapho usuzwa ululale ngemuva kwethole lakho. Uma emuva kwakho okuphansi kunzima noma kulimazekile, phosa izandla zakho ezitheni zakho, ngaphezu kwamadolo akho.
- Bamba imizuzwana engu-30 ngaphandle kokushaya noma ukuphoqelela ukwelula; phefumula ngokujwayelekile.
- Shintsha imilenze bese uphinda. Yenza lokhu kunwebe kabili ezinhlangothini zombili.
I-Quadriceps Yula
- Hlala eduze kwesihlalo esiqinile noma uthathe umngane ukukusiza. Beka isandla sakho sokunxele esihlalweni noma ehlombe lomlingani wakho.
- Bhonya idolo lakho langakwesokudla ngemuva kwakho ukuletha isithende sakho ngakwesokudla sakho. Phindela emuva ngesandla sakho sokunene bese ubamba phambili kwesinxele sakho sokunene.
- Ukugcina idolo lakho langakwesokudla libheke phansi nangakwesobunxele lakho, kwesokunene ludonsa isithende sakho eduze ne-butt yakho kuze kube yilapho uzwa ukuxubana okuncane phambi kwethanga lakho kusukela emadolweni kuya emaphandleni.
- Bamba imizuzwana engu-30, ukuphefumula ngokuvamile, bese unciphisa unyawo lwakho phansi bese ushintsha izinhlangothi. Yenza zombili izinhlangothi izikhathi ezimbili.
I-Hamstring Stretch
- Hlala phansi ngomlenze wakho wokunene udluliselwe phambi kwakho.
- Bhonya idolo lakho lesobunxele uphinde uphumule phansi unyawo lwakho ngaphakathi kwekhondeni lakho lesokudla.
- Ukugcina ijika elincane emhlane wakho ophansi, finyelela esifubeni sakho emadolweni akho. Hamba kuphela ngangokunokwenzeka ngaphandle kokuzingela.
- Uma lokhu kukhululekile ukuzwa sengathi usulekile ngemuva komlenze wakho, yimisa lapha. Uma unemibandela yokufinyelela phambili futhi uthathe izinzwane zonyawo lwakho lokunene ngezandla zombili ngaphandle kokulahlekelwa ijika emhlane wakho, lokho kuzokunika isikhala sakho kancane kancane.
- Ukuphefumula ngokuvamile, ubambe isikhala semasekhondi angu-30, bese uphinda ngomunye umlenze.
Ukunyuka Kwesikhumba Esingaphakathi (amasekhondi angu-20 x 3 ukubuyela)
- Ngenkathi uhlezi phansi, wandisa izinyawo zombili phambi kwakho, bese ukhulisa bese uhlukanisa kakhulu.
- Ukugcina ijika elincane emhlane wakho ophansi, finyelela kokubili izandla ngaphambi kwakho emhlabathini phakathi kwemilenze yakho.
- Hamba nje ngokwanele ukuze uzizwe ulele esiteni sakho sangaphakathi.
- Bamba ukwelula imizuzwana engu-20 bese uphinda izikhathi ezintathu.
I-Hip Flexor Yehlisa (imizuzwana engu-20 x 2 i-reps)
- Kusuka, hamba phambili phambili ngomlenze wakho wokunene bese uphonsa ibhande lakho lesokunxele emhlabathini.
- Yehlisa idolo lakho lesobunxele phansi.
- Beka izandla zombili phezulu kwethanga lakho lokunene bese ulindela phambili, ugcine isikwele sakho esikhwameni ngamahlombe akho.
- Uma ungakwenza lokhu ngenkathi uhlala ulinganisela, finyelela ngemuva kwakho ngesandla sakho sobunxele bese uthatha isinxele sakho sokunxele ukuze uthathe unyawo lwakho lusondele emathangeni akho.
- Bamba imizuzwana engu-20 bese uphinda ngaphesheya.
> Umthombo:
> Umkhandlu waseMelika Wokuzivocavoca "Yikuphi Ukuvivinya Okungcono Kokuqinisa I-Knee Yami?", Ngu-Adam Bordes, uNksz 16, 2011.