Ngemuva kokulimala, kubalulekile ukuba amalunga abuyele ekulungiseni okufanele. Uhlelo oluhle lokubuyisela kabusha luzobandakanya izivivinyo ezihlose ukuzinza okuhlangene. Lokhu kubaluleke kakhulu ngokulandela ukulimala okuphansi, lapho umsebenzi wesenzo wansuku zonke njengokuhamba kudingeka udinga ukusekelwa.
Ukuzinza Okuhlanganyelwe Ukulimala Kwamalungu Okuphansi
Isinyathelo sokuqala sokuthola ukuzinza okuhlangene ngemuva kokulimala okuphansi komzimba ukuhlola amalunga ngokuhlukumeza noma ukukhubazeka kwesakhiwo okubangelwa ukulimala.
Udokotela wakho noma udokotela uzohlola ukuhlanganiswa okuhlangene kanye nokuhlolwa kobuthakathaka noma ukwehluleka kwezicubu ezithambile (amathonti, ligaments, ne-cartilage). Ukulungisa lezi ziphutha kungadinga ukuthayipha, ukukhipha noma ukuhlinzwa.
Uma amajoyina abuyiselwa ekuqondanisweni okufanele, ukuzinza okuhlangene kuqondiswa. Ukuhlolwa okucacile kunqunywe ukusiza ukubuyisela umsebenzi. Lokhu kusetshenziselwa ukulinganisela okuhloswe, ukutholakala kwemvelo, ububanzi bokuhamba, ukuguquguquka, amandla nokukhuthazela. Ukuze kutholakale ngokugcwele ukulimala, umgijimi kufanele abambe iqhaza ngokugcwele ohlelweni lwabo lokubuyisela kabusha.
Ukuqeqeshwa Neuromuscular and Proprioception
Ukuqeqeshwa kwe-neuromuscular kanye nokwaziswa okuyisisekelo kuyisihluthulelo sokuzinza okuhlangene. Ukulawula kwe-neuromuscular kuyinto impendulo engazi lutho emibuthweni ehlangene eyenzeka ngaphandle kokuqwashisa. Yileyo indlela umgijimi ehlela ngayo ukugijima okungalingani noma ashintshe isisindo sakhe sokuhlala elinganiselayo ekuthambekeni. Ulwazi oluhle lunikeza ikhono lokubona isikhundla esihlangene, ukunyakaza, isiqondiso, ukuphakama nokuvinjelwa kokunyakaza.
Ngokombono, ihlangene enezinga eliphakeme lokulawulwa kwe-neuromuscular kanye nesistimu yempendulo ezwelayo kakhulu ingaphendula ngokufanele ukuhlukahluka kwamandla abekwe kuyo ngesikhathi somsebenzi futhi kunciphise ingozi yokulimala. Ngakho-ke, umgomo wokuzivocavoca okumele uqeqeshe ukuqeqesha ama-proprioceptors ahlangene ukuze uvumelanise ne-stimuli ezitholwe ngesikhathi noma ngaphambi kokuba uqale ukunyakaza okungahambi kahle.
Ukuqeqeshwa kwamakhono
Ngemuva kokulimala, umgijimi angadinga ukwenza izivivinyo ezithile ukuze aphinde athole amakhono athile ezemidlalo kanye namaphethini wokuhamba okuhamba phambili ayekade ezenzakalelayo. Ngokuqeqeshwa kwamakhono , umdlali angathuthukisa ikhono lakhe lokwenza izinguquko masinyane futhi anciphise amathuba okulimala.
Ukucwaninga kubonisa ukuthi iziguli ezibandakanyeka ekuqothulweni kwe-neuromuscular emva kwe-ankle sprain zenza ngcono ukusebenza kwemisipha futhi zithuthukise ukusabela kwemisipha ekushintsheni kwendawo ngaphandle kwalabo abangenzi izivivinyo ezinjalo. Abaqeqeshi bebelokhu besebenzisa izivivinyo ze-neuromuscular ukuvimbela nokuvuselela ukulimala kwe-ACL.
Imizekelo yesifundo se-Lower Body Body Rehab
Izivivinyo ezilandelayo zingasetshenziselwa ukuvuselela umonakalo ophansi. Yengeza imizimba kancane kancane emasontweni ambalwa njengokubekezela. Lezi zivivinyo kumele zihlangane nohlelo olufanele nolwokuhamba kancane lokunyakaza nokuqinisa uhlelo. Kufanele uhlale usebenza nomthandi wakho wezokwelapha ukuze udale uhlelo oluhle lokulimala kwakho okuqondile nokulinganiselwa kwakho.
- Ukulinganisela komlenze owodwa. Zama ukuma emlenzeni owodwa imizuzwana engu-10-30
- Ukulinganisela komlenze oyedwa ne-Eyes Kuvaliwe.
- I-Balance Board Ball Toss. Ngenkathi ukulinganisa ebhodini le- wobble, ibhodi lokulinganisa, noma ukubamba kwe- Bosu Ball uphonsa ibhola elincane ( ibhilidi lesihlanu ) nomlingani.
- Ibhodi yokulinganisela nge-Half-squats. Ngenkathi ulinganisa ebhodini lokugoqa, yenza i-10-slow squad-control squat.
- Yenza ku-Ibhodi ye-Balance. Beka ibhodi lokulinganisela (noma umcamelo ophansi noma umthamo we-foam) ama-intshi angu-6-8 ephakeme kuneqalo lakho lokuqala. Hamba izikhathi ezingu-10.
- Yehla ebhodini lokulinganisela. Beka ibhodi lokulinganisela (noma umcamelo otholile noma umthamo we-foam) ama-intshi angu-6-8 aphansi kunendawo yakho yokuqala. Hamba phansi izikhathi ezingu-10.
- I-Paleometrics Yokwedlule . Yenza i-lateral (eceleni) isinyathelo-phansi bese u-step-up.
- I-Leg Leg Hops. Hlola phambili futhi ugxile "ekunameni" ukufika.
- I-Single Leg Spot ihamba. Hlola kusuka endaweni ukuze ubheke phansi.
- I-Spot Spy Reactive. Beka izingcezu ze-tape ezinombolo phansi futhi njengomlingani ubiza inamba, thumela kuleyo nombolo.