Vatambi vanogona kudzivirira kukuvadza kweAACL nekuenzanisa, simba nekufambisa
IAACL (anterior cruciate ligament (ACL) ndiyo imwe yemigumo mina yakakura inopa hutano hwemabvi akabatanidzwa.Zvibhenekeri izvi zvinobatanidza mapfupa kumapfupa uye kubatsira kubvisa kudengenyeka kwebviro pamwe chete uye kuchengeta gumbo rezasi kuti rirege kumira mberi mberi. Pamakumbo mana makuru emabvi, kukuvara kweAACL ndiyo inowanzoonekwa.Uwandu hwekugadzirisa ACL hunoitika gore roga roga hunoitwa kuvatambi vechidiki (pasi pemakore 25) nevatambi vechikadzi.
Chii chinokonzera ACL Kukuvara?
Kukuvara kweCLL kwakajairika mumitambo inosanganisira kuchinja kwekurumidza kwekutungamira, zvakadai sebhola, nebhokisi. Zvizhinji ndezvikuvadza zvisina kuonana zvinowanzoitika panguva inononoka kufungidzira (somuenzaniso, kana tsoka dzakasimwa imwe nzira uye mabvi akachinjwa neimwe nzira) kana paanenge achidzika kubva.
Madzimai Pangozi Yakakwirira yeAcl Kukuvara?
Zvinokonzera kukuvadzwa kweAACL munguva pfupi yapfuura kwave kuisa pfungwa pakuongorora. Zvimwe zvinokonzera kukuvara kweAACL zvinosanganisira kuoma kwevhu, rudzi rweuswa, uye cleat type. Asi chimwe chezvimwe zvakakosha zvikuru ndezvokuti vakadzi vanowanzoita katatu kakawanda kuve nekukuvara kweAACL kupfuura varume. Uye dzimwe nhamba dzinotaura kuti mutambi wemusikana wechikadzi ane huwandu huwandu hwekukuvadza ACL yake kupfuura mukomana wechikwata.
Vatsvakurudzi vanotenda kuti izvi zvinogona kunge zvakakonzerwa nekusiyana kwemahomoni ekusimba kwesimba uye kusindimara, kuisa neuromuscular, simba rezasi biomechanics, simba remiriri, uye kuneta.
Zviwanikwa zvakaratidza mutsauko mukudzivirira kweyeuromuscular kuvakadzi pavanenge vachidzika zvisikwa (vakadzi vanoita sevasina huputi uye mapfupa emabvi kupfuura varume).
Ndinodzivirira sei ACL Kukuvara?
Vatambi vanogona kuderedza dambudziko ravo rekukuvara kweAACL kuburikidza nekuita kudzidzira kunoda kuenzanisa, simba, uye kugona. Kuwedzera maitiro eplyometric, zvakadai sokukwira uye kuenzanisa, kunobatsira kuvandudza neuromuscular conditioning uye kumira kwemasuli uye pakupedzisira kunoratidza kuderera kwekuda kwekukuvara kweAAC.
Vanachiremba vazhinji vemauto iye zvino vanowanzokurudzira chirongwa cheAACL chirongwa, kunyanya nekuda kwevatambi vavokadzi.
Santa Monica ACL Prevention Project yakagadzira ACL Injury Prevention Program inonyanya kufanana nevatambi vechikwata. Iyi purogiramu yemaminitsi gumi nemashanu inodzidzisa kuenzanisa, kugadzirisa uye kushandiswa kwemaitiro muchikamu chinodziya-up chekudzidzisa nekuita.
Zvikamu zveAlL Injury Prevention Program inofanira kuitwa kanenge 2-3 nguva pavhiki munguva ino uye inosanganisira:
- Dziisa
- Stretching
- Kusimbisa
- Plyometrics
- Agility Drills
- Cool Down
Inonyanya kukosha yeAACL Kukuvadza Kuzvidzivirira
Kune varume nevakadzi vanobatana mumitambo yekutanga-uye-stop, hutano hwakanaka hwekudzidzisa hwakadai seawo purogiramu iri pamusoro inogona kuva chinhu chinokosha kuti ugare wakakuvara pasina.
> Sources:
> Santa Monica Orthopedic uye Sports Medicine Research Foundation, ACL Injury Prevention Project.
> American Academy of Orthopedic Surgeons, Zvidzidzo Zvitatu Zvokuongorora Zvikonzero, Kudzivirira kweAll Kukuvara Kwevakadzi, Nyaya Yenyaya, February 26, 2005.