Yiziphi izindlela ezingcono kakhulu zokwehlisa ama-tendon nemisipha ezungeza futhi esekela amadolo akho? Isazi sakho somzimba singakubonisa indlela.
Ibhokisi elihlangene linye lamalungu amakhulu kakhulu emzimbeni. Iqukethe amathambo amabili, i-femur ne-tibia, ehlangene nemigqa emine eqinile. Ibhande lakho libuye libe nethambo elincane phambi kombuthano obizwa ngokuthi i-patella, noma i-kneecap.
Leli thambo lisiza ukuhlinzeka inzuzo emakethe kumisipha yakho ye-quadriceps ukuze isebenze ngokuphumelelayo.
Ibhande lihlangene ngokulimala kakhulu kuwo wonke amaqembu. Kungaba yingozi kakhulu emisebenzini yezemidlalo nokuzivocavoca. Kodwa-ke, ukwelula nokuqinisa imisipha kanye namathenda emadolweni kungasiza ekunciphiseni ingozi yokulimala.
Uma unamahlombe emadolo, ungase uzuze ekwelashweni okungokwenyama ukukusiza ukuphatha isimo sakho. I-PT yakho izohlola isimo sakho futhi inikeze amasu okukusiza ukuba ululame ngokugcwele. Ukuzivocavoca umzimba kungaba ingxenye eyodwa ye-PT knee rehab.
Nakhu okulula okulula futhi okulula ukuze uxoxe ngamadolo. Khumbula ukungena nodokotela wakho noma uchwepheshe wezokwelapha ngaphambi kokuqala lokhu, noma noma yikuphi okulula, ngamadolo akho.
I-Ilitotibial Band
- Yima ngokuqondile.
- Phambuka umlenze olimele ngemuva komlenze ohlukile.
- Hlelela ohlangothini olungenalo olulimalayo kuze kube yilapho ukuthulula kuzwakala ngaphesheya kwesifunda sakho sethanga .
- Bamba imizuzwana engu-30.
- Phinda izikhathi ezinhlanu.
Enye indlela enhle yokwelula ngempumelelo ibhande lakho le-aliotili ngaphandle kwamadolo akho ukukwenza ngenkathi ulele eceleni kwakho. Lokhu kwenziwa ngokulala ngakolunye uhlangothi, futhi ubamba isikhumba sakho emlenzeni ophezulu ngokuguqa emadolweni emuva. Kumele uzizwe ulele phambi kwethanga lakho.
Khona-ke, phumula kancane kancane isikhumba sakho esiphansi phezulu emadolweni akho, bese uyidonsa phansi. Lokhu kumele welule ngesineke ibhande le-IT njengoba liwela emadolweni. Bamba ukwelula kwamasekhondi angu-30, bese uphumule.
I-Quadricep Yula
- Ngenkathi umile, ubambe phezulu kwiphepha eliphezulu noma isihlalo emuva ukuze usize ngokulinganisela.
- Phindela emuva emadolweni ngokubamba isikhumba sakho ngesandla esisodwa.
- Siza ukuguqa amadolo akho emuva ngangokunokwenzeka.
- Londoloza lesi sikhundla imizuzwana engu-30.
- Buyela esimweni sokuma .
- Phinda usebenzise izikhathi ezinhlanu ngomlenze ngamunye.
I-Hamstring Stretch
- Hlala phansi phansi imilenze yomabili iqonde ngqo.
- Ukwandisa izingalo zakho futhi ufinyelele phambili, ukugoqa esikhwameni ngangokunokwenzeka ngenkathi ugcina amadolo akho ngokuqondile.
- Bamba lesi sikhundla ngamasekhondi angu-20. Nethezeka.
- Phinda lesi sivivinyo izikhathi ezingu-5.
Olunye uhlangothi olubanzi lwe-hamstrings yi- stretched hamstring stretch . Ukuze ukwenze, vuka uphinde ubeke isithende esisodwa esitebhisini esincane. Finyelela izingalo zakho phambili nangaphezulu, futhi ugobe kancane kancane isikhwama sakho phambili ezinkalweni zakho. Qhubeka ufinyelele kuze kube yilapho ukululaza kuzwakala ngemuva kwethanga lakho. Bamba ukwelula kwamasekhondi angu-30, bese ubuyela esimweni sokuqala.
Inkomo Yula
- Hlala ngezinyawo zakho phambi kwakho.
- Bamba umkhawulo owodwa weshidi noma ithawula ngakwesandla ngasinye, ukwakha i-loop.
- Beka i-loop ezungeze unyawo lwakho.
- Donsa izinzwane zakho kuwe.
- Misa uma uzizwa ulula kahle emathunzini akho enkomo .
- Bamba imizuzwana engu-20, bese uphinda izikhathi ezingu-5 ngaphezulu.
- Shintsha imilenze bese uphinda.
Ukuthambisa ngeThawula noma Isigqoko
Umhlinzeki wakho womzimba angakubonisa ukuthi ungasebenzisa kanjani i-strap noma ithawula ukuze wenze lezi zikhwebu namadolo akho. Iziphakamiso zizofana, kepha uzosebenzisa i-strap ende noma ithawula ukuze unikeze amandla alula. Ithawula elolula imisipha emadolweni akho lingabandakanya:
Konke lokhu kufaka kufanele kubanjwe imizuzwana engu-20 ukuya kwangu-30, futhi kungaphindwa izikhathi ezinhlanu noma ngaphezulu.
Qinisekisa ukuthi uyeka ukwelula uma uzizwa ubuhlungu obukhulu.
Izwi kusuka
Ukwehlisa kungaba nomuzwa omuhle, futhi kungakugcina uhamba. Akuthathi umzamo omkhulu wokuqalisa uhlelo olwelulekayo lwezintambo zakho zamadolo nemisipha. Hlola ngomuthi wakho wezokwelapha futhi ufunde indlela yokwelula kahle imisipha ezungeze amathanga akho nemilenze ephansi. Lokhu kungasiza ukugcina amalunga akho amadolo ahamba ngokukhululekile ngokusebenzisa ukuhamba kwawo okugcwele (ROM) ukusiza ukuvimbela ukulimala futhi kukusize ugcine ukuhamba okusebenzayo okugcwele.