ACL (anterior cruciate ligament) kukuvadzwa kwemabvi hakuchina kuonekwa chete kune vanhu vakuru. Vazhinji vatambi vechidiki vari kutaridzika mumakamuri ekukurumidzira neAllowedze ACL, uye chikamu chikuru chevakukuvadzwa ndevatambi vechidiki vechikadzi.
Ko ACL Yakakuvara Sei?
IAACL, pamwe neCPL (posterior cruciate ligament) ndeimwe yemigumisiro mikuru inobatsira kugadzirisa mabvi akabatanidzwa.
IAACL inowanzotambanudzirwa kana kubvongodzwa nekunyengedzeka kwekufamba-famba apo tsoka dzinoramba dzadyarwa. Ruzhinji rwekukuvadza kweAACL kunoitika apo mutambi wacho anoshaya kuburuka kubva kumhanyira, anongomhanya nokukurumidza paanenge achichinja mazano, kana kuti anokurumidza kukurumidza. Izvi zvinogona kukonzera ACL kutambanudza kusvika pakudengenyeka.
Vechidiki Vari Pangozi
Pane nhamba inokura yeAlL kukuvara mumitambo yevechidiki iyo inotamba mitambo yakadai sebhola, basketball, uye volleyball. Vanachiremba vanofungidzira kuti chikamu chechikonzero chekuwedzera kwekukuvara kweAACL kunogona kufananidzwa nekurovedzwa kwemitambo yegore rose iyo vechidiki vazhinji vari kuita. Kutamba mitambo nguva dzose pasina nguva yekusiya, kutamba mitambo yakawanda kana kutamba masikati uye mitambo yepamatare iyo inokurudzira kuti nokukurumidza inotanga, kumira, uye kutenderera kunoita vatambi vechidiki vakawanda kuti vasvike kuAACL misodzi. Iyo ngozi inonyanya kukwirira pakati pevatambi vanotamba bhora, bhora, volleyball, kana basketball.
ACL Injury Prevention Programs for Teens
Zvisinei, vechidiki vanoita mazano mumakambani ekudzivirira ACL vanogona kuderedza dambudziko ravo rekukuvara.
Aya mapurogiramu ekudzivirira ari kunyanya kuzivikanwa mumitambo yevechidiki uye kazhinji anosanganisira maitiro ekubatsira kusimbisa misumbu nekuvandudza mararamiro asina kukodzera mumakore ekuyaruka. Ongororo dzakawanda dzakaratidza kubudirira kwezvirongwa zvekudzivirira kukanganisa ACL.
Iyi 15-Minute Kudzivirira Purogiramu
Zvirongwa izvi zvekudzivirira zvinoumbwa nekurovedza kudzidzisa kunotsigira kuenzanisa, simba, uye agility.
Kuita kwepineometric uye kuenzanisa kwekubatsira kunobatsira kuvandudza neuromuscular conditioning uye nguva yekuita uye kunogona kuderedza dambudziko rekukuvara kwe ACL. Vavoki vakawanda vanoshandisa chirongwa chekuchengetedza ACL, kunyanya kune vatambi vechikadzi, sechikamu chinokosha chemitambo. Aya mapurogiramu anofanira kusanganisira zvikamu zvinotevera:
- Dziisa
- Stretching
- Kusimbisa
- Plyometrics
- Agility Drills
- Cool Down
Mamwe mazano ekudzivirira kukanganisa kweAACL
- Coaches uye vadzidzisi vanofanira kubatsira vateereri vechidiki kudzidza mitambo yakakodzera yemuviri uye kufamba nekugadzirisa kwakanaka kudzivirira mabvi. Izvi zvinosanganisira kubhadhara kudzidzisa kukodzera kwakanaka nekudzika, kukurumidza uye kuderedza nemabvi zvakananga pamusoro petsoka dzavo uye kwete kumira mukati.
- Vatambi vechidiki avo vane hutano husina kunaka vanofanira kuongororwa nehutachiona husina simba kana kusaenzana. Sangano rekusimbisa rinofanira kugadzirirwa kugadzirisa chero utera.
- Vatambi vechidiki vanofanira kudiwa kuti vapedzise zvakanyanya kushambidzika pamberi pemitambo yese nemitambo.
- Vatambi vechidiki vanofanira kuita zvikamu zvitanhatu zve chirongwa chekudzivirira ACL 2-3 nguva pavhiki panguva yekufananidza kusvikira zviratidzo zvakanaka zvekufamba uye kurongeka kwemuviri zvinoratidzwa nguva dzose.
- Vakatambi vechidiki vanofanira kukurudzirwa kutora nguva yokupamba kubva mumitambo mukati megore kana kuita mamwe maitiro ekudzidzira maitiro anosimbisa maitiro akasiyana-siyana. Semuenzaniso, wechidiki anotamba nebhokisi rebhokisi angabatsirwa nebhasikoro kana kushambira munguva yekunze. Izvi zvingabatsira kudzivirira kukuvadzwa kwepamusoro, izvo zvinogona kutungamirira kuAACL misodzi.
Sources:
American Academy of Orthopedic Surgeons, Zvidzidzo zvitatu zvinoongorora zvinokonzera, kudzivirira kwekukuvara kwe ACL kuvakadzi, News Item, February 26, 2005.
American Journal of Sports Mushonga, Chiedza chisingatarisirwi chekudzivirira kuchengetedza kusagadzirisa anterior cruciate ligament kukuvadzwa nevakadzi vechikoro vateereri vematambo. Gilchrist J, Mandelbaum BR, Melancon H, Ryan GW, Silvers HJ, Griffin LY, Watanabe DS, Dick RW, Dvorak J. 2008 Aug; 36 (8): 1476-83.
Santa Monica Orthopedic uye Sports Medicine Research Foundation, ACL Injury Prevention Project.