Mushure mekukuvara, zvinokosha kuti nhengo dzidzokere kuhutano hwakakodzera. Purogiramu yakanaka ye rehabhi ichabatanidza maitiro anoshandiswa kubatana. Izvi zvinonyanya kukosha zvinotevera kukuvara kwepasi kunopera, uko basa rinoremedza zuva rega rega sekufamba kunofanirwa kutsigirwa.
Kubatana Kwakabatana Kwekukuvara Kwemuviri
Nhanho yekutanga yekuwana kugadzikana kwekubatana mushure mekukuvara kwemuviri-kuongorora mapepa ekusavhiringidza kana kukanganisa kwemaitiro kunokonzerwa nekukuvara.
Chiremba wako kana mushonga achaongorora kubatana kwekubatana uye kuedza kwekushaya simba kana kukanganisa muzvinyoro zvishoma (tendons, ligaments, uye cartilage). Kugadzirisa kukanganisa uku kunogona kudimbura, kubhadhara kana kuti kuvhiyiwa.
Kana majoi acho adzorerwa kuhutano hwakakodzera, kubatana kwekubatana kunotariswa. Kudzidzira kwakanyatsorongerwa kunobatsira kubatsiridza basa. Izvo zvinoshandiswa zvinongororwa zvakaenzana, kufanirwa kwezvinhu, mararamiro ekufambisa, kushanduka kwemamiriro, simba, nekutsungirira. Kuti uwane kuzorora zvakakwana kubva mukukuvadzwa, mutambi anofanirwa kubatanidzwa zvizere muzvirongwa zvavo zvekugara.
Neuromuscular Training uye Kupa
Kudzidziswa neuromuscular uye proprioception chinhu chikuru chekubatana kwekubatana. Neuromuscular control isingatauri kutadza kuziva maitiro akabatana anoitika pasina kuziva. Ndiyo nzira iyo mumhanyi anogadzirisa kuisa pavheji isina kukodzera kana kuchinja uremu hwake hwekugara wakaenzana pane zvinodiwa. Ruzivo rwekunaka ruzivo runosanganisira mano ekuona nzvimbo yakafanana, kufamba, kutungamira, kukura uye kukurumidza kufamba.
Panofungidzira, chibatanidziro chinenge chizere chepamusoro chekudzivirira neuromuscular uye inonyatsotarisana nehutano hwemhinduro yehurongwa inogona kupindura zvakakodzera kushandiswa kwemasimba akaiswa pairi panguva yekuita uye kuderedza dambudziko rekukuvara. Nokudaro, chinangwa chekuzvibata kwakanaka ndechekudzidzisa vemuziviki vemujoini kuti vashandise zvinogadziriswa zvakagadziriswa panguva kana kuti kusati kwatanga kushandiswa kwekutadza.
Skills Training
Mushure mokukuvadzwa, mutambi anogona kudikanwa kuti aite zvidzidzo zvakananga kuti adzokerezve ruzivo rwemitambo yakananga uye zvinyorwa zvekutenderera zvakananga zvakamboshamisika. Nokuburikidza neunyanzvi hwokudzidzisa , mutambi anogona kuvandudza mano ake ekugadzirisa nekukurumidza uye kuderedza kukwanisa kweimwe kukuvara.
Kutsvakurudza kunoratidza kuti varwere vanobatanidzwa mukudzorera neuromuscular mushure mekudzingwa kwechikwata zviri nani kutenderera kushandiswa uye kuvandudza misi miviri yekuchinja kune imwe nzvimbo kunze kweavo vasingaiti maitiro akadaro. Vadzidzisi vave vachishandisa neuromuscular maitiro ekudzivirira nekudzorerazve kukuvara kweAACL.
Muenzaniso Wokudzivirira Muviri WeRehab Unodzidzira
Izvi zvinotevera zvinogona kushandiswa kugadziridza pasi kumucheto kukuvara. Wedzera zvidzidzo zvishoma nezvishoma pane vhiki dzinoverengeka sezvinoregererwa. Izvi zvinoshandiswa zvinofanira kusanganiswa neyakakodzera uye zvishoma nezvishoma nzira yekufambisa uye kusimbisa chirongwa. Iwe unofanirwa kugara uchishanda nemuongorori wako chaiyo kuti ugadzirire chirongwa chakanakisisa chekukuvara kwako kwakananga uye kukwana kwako.
- Kuyera kwemajoko. Edza kumira pamagumbo rimwe kwemaminitsi 10-30
- Kuyera-Mhemberero Imwe Nemaziso Akavharwa.
- Balance Board Ball Toss. Paunenge uchienzanisa pabhodhi, ibhodhi bhodhi, kana kuti Bhou Ball kubata uye udonhedze (5 pound) mishonga bhora pamwe chete neshamwari.
- Balance Board neHalf-squats. Paunenge uchienzanisa pabhodhi, bvisa 10, inodzora hafu-squats.
- Endai kuB balance Board. Isa bhodari bhodhi (kana inonyorera mutezo kana pombi yepamusoro) 6-8 masendimita akapamusoro kupfuura kutanga kwako. Tora kumusoro 10 nguva.
- Enda kuB balance Board. Isa bhodari bhodhi (kana inonyorera mutezo kana pombi yepamvu) 6-8 masendimisi pasi pasi pekutanga kwako. Enda pasi 10 nguva.
- Gwaro rePlyometrics . Ita se lateral (nechemberi) nhanho-pasi uye wozoenda-mberi.
- Single Leg Hops. Tarisa mberi uye isa pfungwa pa "kunamatira" kuitika.
- Single Leg Spot Inosvetuka. Tarisa kubva panzvimbo kuti uone pasi.
- Reactive Spot Jumps. Isa nzvimbo dzakawanda dze tepi pasi uye seumwe wako unoshevedza nhamba, tumira kune iyo nhamba.