Ukuzivocavoca kokuzikhukhumeza kwe-Ankle

Kubalulekile ukufudumala ngaphambi kwanoma yimiphi imisebenzi yezemidlalo ukugwema ukulimala. Njengoba ama-ankle sprains ingenye yezinhlobo ezivame kakhulu zokulimala kwezemidlalo , ukuzivocavoca kwama-ankle afudumele kubalulekile ukuba wonke umuntu afunde. Buyekeza izivivinyo ezintathu ezilula zama-ankle afudumele ngezansi.

Izinzuzo zokufudumala kahle zingabandakanya:

• Ukuthuthukisa ukugeleza kwegazi jikelele nokusakaza
• Ukulawulwa kwe-neuromuscular ngcono

• Inkululeko ethuthukisiwe yokunyakaza nokuhamba kwezinyathelo
• Ukunciphisa ingozi yokulimala

Uma uzosebenza noma uhlanganyele emsebenzini wezemidlalo, ukufudumala kahle kudingekile. Omunye ochwepheshe bezokwelapha ezinhle kakhulu ukusebenzisana nabo ukuze afunde ukuthi ukufudumala kanjani ama-ankle wakho ngumhlengikazi womzimba. I-PT yakho ingakwazi ukuhlola izinga lakho lamanje lokukhubazeka kanye nokulimala engozini futhi lingakwazi ukubeka imizimba efanele yokwenza.

Ngaphambi kokuqala lokhu noma noma yiluphi uhlelo lokuzivocavoca lwamazinyo akho hlola nodokotela wakho kanye nodokotela wezempilo ukuze ufunde ukuthi ukuvivinya umzimba kuphephile yini okufanele ukwenze. Umhlinzeki wakho wezinto ezingokwenyama angakubonisa nokuthi ungakwenza kanjani lezi zivivinyo zama-ankle.

I-Achilles Tendon Yokuchofoza

1. Hlala ngemilenze yakho ngqo phambi kwakho.
2. Usebenzisa ithawula, uyikhiphe ngaphansi kwezinyawo zakho.
3. Donsa ithawula esifuba sakho kuze kube yilapho ululaza kahle uzwakala ngemuva kwekhanda.
4. Bamba imizuzwana engu-10.
5. Phinda izikhathi ezinhlanu.

Lo msebenzi uyaziwa ngokuthi ithawula ithole ithambile futhi ingaba yingxenye yohlelo olubanzi lokwelula.

Qinisekisa ukuyeka lokhu kuvivinywa uma kubangela ubuhlungu ezinyaweni, ezinyaweni noma emilenzeni.

I-Ankle Inversion

1. Hlala ngemilenze yakho ngqo phambi kwakho.
2. Vula unyawo lwakho ngaphakathi ngangokunokwenzeka.
3. Bamba imizuzwana engu-10.
4. Phinda izikhathi ezinhlanu.

Njengoba unyawo lwakho luphendulela ngaphakathi, kufanele ulubheke kancane lugoqa phezulu, luveze phansi kwe-arch yakho nezinyawo.

Uma kwenzeka lokhu, uyazi ukuthi wenza kahle umsebenzi.

Ankle Eversion

1. Hlala ngemilenze yakho ngqo phambi kwakho.
2. Vula unyawo lwakho ngaphandle ngangokunokwenzeka.
3. Bamba imizuzwana engu-10.
4. Phinda izikhathi ezinhlanu.

I-Ankle Plantar Flexion noDorsi Flexion

1. Hlala ngemilenze yakho phambi kwakho.
2. Hlanganisa kahle isifuba sakho ukuze izinzwani zakho zihambele emadolweni akho.
3. Bamba lesi sikhundla imizuzwana emithathu.
4. Khomba izinyawo zakho nezinzwane zakho phansi kuwe.
5. Bamba lesi sikhundla imizuzwana emithathu.
6. Phinda usebenzise izikhathi ezingu-10.

Hambisa kancane futhi uvumele isinqe sakho sithuthe ngokugcwele ngokusebenzisa ukuhamba kokuhamba.

I-Ankle Alphabet

1. Hlala ngemilenze yakho phambi kwakho.
2. Ungase ufune ukufaka ilanga lakho nezinyawo ngaphezu kombhede ukuze uvumele ukuhamba okugcwele.
3. Dweba izinhlamvu zamagama ngezinzwane zakho.
4. Uma usenza i-A kuya ku-Z, phinda ngelinye ilanga.

Ukulethwa kwe-ankle kungenziwa nsuku zonke ukuze ugcine izinyawo zakho zihamba kahle. Zingase zibe yingxenye yesimiso sakho sokuvuselela ukwelapha ngokomzimba ngemuva kwe-ankle sprain, i-ankle ephukile, i-fasciitis ye-plantar, noma yimuphi omunye ukulimala okuphansi. Umhlinzeki wakho womzimba angakufundisa kahle ukuthi yini okufanele uyenze ukuze ugcine izinyawo zakho ziphilile futhi zihamba kahle.

Izwi kusuka

Ukwenza imfudumalo efanele ngaphambi kwezemidlalo noma ukuvivinya umzimba kungaqinisekisa ukuthi umzimba wakho ulungele ukuhamba.

Ngokuthatha isikhathi sokufudumala kahle futhi welule izinyawo zakho, ungakwandisa ukusebenza kwakho kwezemidlalo futhi unciphise ingozi yakho yokulimala.