Shandisa chirongwa ichi chekutanga chechikoro chechikoro
Hondo yemakumbo ndeimwe yezvakanyanya kukuvara kwemitambo. Dzidza zvaunogona kuita pakarepo mushure mekukuvadzwa kuti udzivirire chikwama chako. Zvadaro ona maitiro aunogona kushandisa apo iwe uchirapa kugadzirisa chikwama chako uye kudzokera kumabasa aunoda.
Zvinokonzera uye maBhuku
Nhengo yemakumbo inowanzoitika kana mitsetse yakakomberedzwa nemakumbo emakumbo yakatambanudzwa kana kubvaruka sezvinobatanidzwa nechechipiro uye tsoka dzakashandurwa, dzakakomberedzwa, kana kumanikidzwa kunze kwehuwandu hwekufamba kwayo.
Chikonzero chinowanzovhiringidza chemakumbo mumatambi ishanho risingakanganwiki kana kukwira kusina kukonzerwa nekukwira kana kuwira. Ankle sprains anosiyana zvakasimba uye anosarudzwa nehuwandu hwekuoma.
- Bhuku I: Simbisa uye / kana kuti maduku maduku emiromo pasina kumira (kusunungura)
- Bhuku repiri: Mucheche wegigamento uye zvimwe zvinokonzera
- Bhuku rechitatu: Kuzadza kusvimha kwemafuro akaoma (zvakasununguka)
Kurapa Nenguva Isipi
Kuti usunungurwe pakarepo, unogona kushandisa chirongwa chekurapa kweRICE: zorora, ice, kukonzera, uye kukwirira. Kunyange zvazvo pane chibvumirano chekuti nzira yakanakisisa kumakumbo emakumbo inokurumidza kuzorora, kune dzimwe mazano anopesana pamusoro pezvinobva zvinotevera. Kusvikira mhinduro dzekupedzisira dzichiwanika, nzira inotevera ichinyanya kukurudzirwa zvikuru:
- Zororo: Dzivisa uremu hunotakura maawa makumi maviri kana gumi kana kuti kwenguva yakareba nokuda kwemaitiro akaoma . Iwe unogona kudiwa kushandisa zvimedu.
- Ice: Shandisai ice (rakagadzirwa, rakaputika ice rakaputirwa mucheriri mutsvuku) kumakumbo emakumbo. Kuti urege kudzivirira mazaya, ice inofanira kusarirwa munzvimbo yacho kwenguva yakareba kudarika maminitsi makumi maviri panguva. Ivha kwemaminitsi makumi maviri nemaviri maviri kwemaawa makumi maviri ekutanga ekudzora kuzvimba.
- Kugadzirisa: Kuvhara chikwama nebandani rakasununguka (tanga pazvigunwe uye kuvhara kusvika kumhuru) kuti ubatsire kudzivirira uye edema.
- Kurema: Simudza makumbo pamusoro pechiuno kana kuti mwoyo kuti udzikise kuzvimba.
- Kana kuvhara kusingadariki mumaawa 48 kusvika ku 72, tsvaga kurapwa kwekuongorora kwakakwana.
- Kana iwe usingakwanisi kutakura uremu hweiyo yakakuvara mukati maawa 48, tsvaka kurapwa.
Ankle Sprain Rehab
Mushure mokutanga kwemaawa 24 kusvika ku 48 ekuzorora uye icing, iwe zvishoma nezvishoma unotanga uremu huchitakura kwemazuva mashoma sezvinoregererwa. Ramba uchishandisa michina kuti urege kudzidza uremu huzere panguva ino. Zvishoma nezvishoma kufambira mberi kusvika pakuzara kuyerwa sezvinotsungirirwa. Edza kushandisa chiito chechitsinho chezvitsvene paunotanga kurema. Ramba uchishanda nhavo dzechikwata kuti udzivirire kubatana kubva pakukuvara zvakare.
Tanga kuita zvekuvandudza maitiro nokukurumidza iwe unogona kuvashivirira kunze kwekutambudzika. Range yekufamba (ROM) maitiro ekufanirwa kunotanga kutangwa munguva yekurapa. Rimwe rinoratidzira romu ROM nderekuchera mavara ezvinyorwa zvinyorwa nezvigunwe zvako. Kupera zvishoma nezvishoma kune mamwe maitiro ekuremedza kunofanira kutevera nguva pfupi yapfuura. Kukuvara kupi zvayo kwechikwata kusingapindirani mukurapa kwevhiki imwe chete kusvika kwemaviri kungave kwakanyanya. Nguva dzose bvunzurudza chiremba kuti uongorore uye kuongorora.
1. Ongorora Kubatana Kwemakumbo: Mushure mekukuvadzwa kwemakumbo, chibatanidzwa chemakumbo chinofanira kuongororwa kuti chisarudzo chisina kunaka kana kuti zvikanganiso zvakagadziriswa zvinokonzerwa nemhepo. Chiremba achawanzocherechedza kubatana kwekubatanidza uye kuedza kwekushaya simba kana kukanganisa muzvinyoro zvishoma (tendons, ligaments, uye cartilage).
Kana pane zvikanganiso mune izvi, kukuvadzwa kwako kunowanzodikanwa kutora, kubhadhara kana, mukurapa kwakanyanya, kuvhiyiwa. Kana kukanganiswa kana kuparadzaniswa kunofungidzirwa, MRI kana X-Ray ichasimbisa kuongororwa uye kutsanangura kurapa kwakakodzera.
2. Ongorora Kugarana Kwekugadzirisa: Kana kugadziriswa kwekubatanidzwa kwakarongedzwa, kubatana kwakagadziriswa kunotariswa. Kudzidzira kwakanyatsorongerwa kunobatsira kubatsiridza chigunha chekusimudza nekushanda. Aya maitiro anofambira mberi uye anonyanya kurongedzerwa kune imwe neimwe yenzvimbo dzinotevera:
- Range of Motion | Flexibility Exercises
- Balance | Proprioception Exercises
- Progressive Strength Exercises
- Kutsungirira Kufambira Mberi
- Agility | Plyometric Exercises
3. Ankle Sprain Rehab Rinoshandisa : Zvidzidzo zvinotevera zvinogona kushandiswa kugadzirisa chikwata cheChikoro chekutanga. Kana urombo hwako hwakanyanya kukura, iwe unofanira kutevera chirongwa chinorayirwa nachiremba wako uye mupfungwa wepanyama. Iwe unofanirwa kugara uchishanda nemuongorori wako chaiyo kuti ugadzirire chirongwa chakanakisisa chekukuvara kwako kwakananga uye kukwana kwako.
Flexibility Exercises
Kana ukangokwanisa kubvumira kufamba mumakumbo emakumbo uye kubvunda kunodzorwa, unogona kutanga unyoro kutarisa uye mararamiro ekufambisa emakumbo emakumbo:
Range of Motion Exercises
- Mheto Dzemunwe: Simudza chikwama chako kuburikidza nehuwandu hwehupenyu hwose (kumusoro uye pasi, mukati nekunze, uye mumitambo). Simbura chete kako kacho uye kwete gumbo.
- Alphafure Kuedza Kuita: Nejasi rako rakawedzerwa, edza kunyora zvinyorwa zvinyorwa mumhepo nezvigunwe zvako.
Kusimbisa Mazivo
Kana uchinge wakanyatsofamba, kufungidzira pamwe chete kunodzorwa, uye kurwadziwa kunotarisirwa, iwe unogona kutanga kutisimbisa maitiro.
- Nhanho Ups: Tanga pane imwe nhanho pfupi uye uende zvishoma nezvishoma nenzira yakarongedzwa uchifunga nezvekugadzirisa matsipa etsoka, chikwama, uye gumbo. Tendeuka uende zvishoma nezvishoma nenzira imwecheteyo. Dzokorora kanomwe kazhinji patsika.
- Tauro Zvigunwe : Kana ugere uye usina shangu, isa chigadziko chediki pane chando chepamusoro pamberi pako. Bata tambo nezvigunwe zvako. Chengetedza chitsitsinho chako pasi uye chengetedza zvigunwe zvako kuti uone tambo kana iwe uchiuyisa kwauri. Rega kuenda uye kudzokorora kusvikira waenda netauro kwauri. Dzokorora chiito ichocho muchidzokedzo kusundira tirasi kure newe.
- Isometric Zviratidzo: Gurusa zvinyorove pane chimwe chinhu chisingazununguki mumativi mana emakumbo kufamba-kumusoro, pasi, mukati, uye kunze. Gara kwemaminitsi mashanu, dzokerazve katatu, kakawanda pazuva.
- Tubing Maitiro Okushandisa : Shandisa kubvisa tubing kuti udzivirire zvinyoro sezvaunofamba nenzira yakazara yekufamba. Putira bhanhire rakasungirirwa rakapoteredza bhora retsoka rakakuvara uye ramba boka racho paunenge uchifamba chiuno chako, pasi, mukati nekunze. Aya maitiro anosanganisira maitiro mana etsoka: inversion, eversion, ruvara rwemichero, uye kurara. Ita zvitatu zvezvinyorwa zvishanu zvekufambisa kwega.
- Inwe Inomutsa: Mira nechitenderi chako pamucheto wechito. Simudza bhora retsoka dzako, kubata kwemaminitsi matatu uye zvishoma nezvishoma kuderedza chitsitsinho chako kusvika pakutanga. Dzokorora 20 kudzokorora kazhinji pazuva.
- Chitsinho uye Toe Kufamba: Famba pamakumbo ako kwemasekondi 30. Shandura uye famba pane zvitsitsinho kwemaminitsi makumi matatu. Gadzira kusvikira kuminiti imwe pazvigunwe uye zvitsitsinho zvichienzanisa kwemaminitsi mashanu kusvika ku10. Ita kakawanda pazuva.
Proprioception Exercises
Mushure mokunge iwe wakakwanisa kuisa uremu hwako hwakazara pane chikwama chakakuvara pasina kurwadziwa, unogona kutanga kudzidzira kudzidzira kuti iwe udzoke zvakare nekudzivirira kwekubatana kwechikwama.
- Kuyera kwemajoko: Edza kumira pamakumbo rimwe kwemaminitsi 10 kusvika ku30. Wedzera kusimba nekuita izvi nemaziso ako akavharwa.
- Rimwe-gumbo Squat
- Balance Board Ball Toss: Paunenge uchienzanisa pabhodhi rakanyunguduka, bhokisi rebhaari, kana Bhou Ball, inobata uye inokanda chirwere chiduku (5 pounds) bhora pamwe neshamwari.
- Balance Board neHalf-squats: Paunenge uchienzanisa pabhodhi rakanyunguduka, ita zvishoma gumi, zvidzora hafu-squats.
- Dzorera kuB balance Board: Isa bhodered board (kana soft pillow kana chipfupa pad) 6 kusvika ku 8 masendimita kupfuura yakatanga yako. Tora kumusoro 10 nguva.
- Enda kuB balance Board: Isa bhiriji bhodhi (kana inonyorera mutezo kana pombi yakagadzikana) 6 kusvika ku 8 masentimita akaderera kudarika yako yokutanga. Enda pasi 10 nguva.
- Rimwe-Leg Leg Squat uye Reach
Agility Exercises
- Kambomira Simuka uye Kuderera: Tora kusvika kumabhedha echitsiko kurutivi uye wotsika pasi.
- Plyometric Exercises :
- Soro Rimwe Chero: Tarisa mberi uye isa pfungwa pa "kunamatira" kuitika.
- Single Leg Spot Inosvetuka: Funga kubva panzvimbo kuti uone pasi.
- Reactive Spot Jumps: Isa nzvimbo dzakawanda dze tepi pasi uye seumwe wako akadana nhamba, tumira kuenhamba iyoyo.
- Nzvimbo dzeMitambo-Skills uye Drills: Mitambo yemitambo inogona kuwedzerwa chero bedzi kudzokera kumitambo yemitambo inoteverwa.
Sources:
> Anderson MK, Barnum M. Mhemberero dzeAtletic Training: Kudzivirira, Kuongorora, uye Kutungamira . Philadelphia: Wolters Kluwer Health; 2017.
> Yakaputika Ankle. American Academy of Orthopedic Surgeons.
> Tiemstra JD. Purogiramu paAcute Ankle Sprains. American Family Physician . 2012 Jun 15; 86 (120: 1170-6.