Momwe Ndinachira Nditawononga ACL Yanga Kasanu — Popanda Opaleshoni

Zamkati

• Maopaleshoni Anga A ACL Alephera
• Momwe Ndinasinthira ACL Yanga Popanda Opaleshoni
• Gawo Lamaganizidwe Obwezeretsa
• Onaninso za

Inali kotala yoyamba yamasewera a basketball. Ndinkangoyendetsa bwalo lamilandu panthawi yopuma mwachangu pomwe womenyerayo adandimenya m'mbali ndikutulutsa thupi langa. Kulemera kwanga kunagwera pa mwendo wanga wakumanja ndipo ndipamene ndidamva zosaiwalika, "POP!"Ndimamva ngati chilichonse mkati mwa bondo langa chaphwanyidwa, ngati galasi, ndipo kupweteka kwakuthwa, kopunduka kudagunda, ngati kugunda kwamtima.

Panthawiyo ndinali ndi zaka 14 zokha ndikukumbukira ndikuganiza, "Kodi chachitika ndichani?" Mpira unali wodzadza kwa ine, ndipo nditapita kukakoka crossover, ndinatsala pang'ono kugwa. Bondo langa linagwedezeka mbali ndi mbali, ngati pendulum pamasewera onse. Mphindi imodzi yandibera bata.

Tsoka ilo, sikukanakhala komaliza kuti ndikhale ndi kumverera kwachiwopsezo: Ndang'amba ACL yanga kasanu; kanayi kumanja ndipo kamodzi kumanzere.

Amazitcha kuti zovuta zamasewera. Kuwononga Anterior Cruciate Ligament (ACL) -imodzi mwamitsempha yayikulu bondo-ndimavulala wamba, makamaka kwa iwo omwe amasewera masewera monga basketball, mpira, kutsetsereka, ndi mpira osalumikizana mwadzidzidzi.

"ACL ndi imodzi mwa mitsempha yofunika kwambiri pa bondo yomwe imayambitsa kukhazikika," akufotokoza motero dokotala wa opaleshoni ya mafupa Leon Popovitz, M.D., wa New York Bone and Joint Specialists.

"Mwachindunji, zimalepheretsa kusakhazikika kwa kutsogolo kwa tibia (fupa la bondo la pansi) pokhudzana ndi femur (fupa lapamwamba la bondo). Zimathandizanso kupewa kusasunthika kozungulira, "akufotokoza. "Nthawi zambiri, munthu amene amang'amba ACL yake amatha kumva phokoso, kupweteka komwe kuli mkati mwa bondo ndipo, nthawi zambiri, kutupa kwadzidzidzi. Kunyamula kulemera kumakhala kovuta poyamba ndipo bondo limamva kusakhazikika." (Chongani, fufuzani, ndipo fufuzani.)

Ndipo ICYMI, amayi amatha kung'amba ACL yawo, chifukwa cha zinthu zosiyanasiyana zomwe zimaphatikizapo biomechanics ya kutera chifukwa cha kusiyana kwa thupi, mphamvu ya minofu, ndi mphamvu ya mahomoni, akutero Dr. Popovitz.

Maopaleshoni Anga A ACL Alephera

Monga wothamanga wachichepere, kupita pansi pa mpeni inali yankho lopitiliza kupikisana. Dr. Popovitz akufotokoza kuti misozi ya ACL "singachiritse" palokha komanso kwa achinyamata, okhudzidwa kwambiri, opaleshoni ya odwala nthawi zonse ndi njira yabwino kwambiri yothetsera kukhazikika - ndikupewa kuwonongeka kwa cartilage komwe kungayambitse kupweteka kwambiri, komanso kuwonongeka kwa msanga nyamakazi yothandizana nayo.

Pachiyambi choyamba, chidutswa cha hamstring changa chinagwiritsidwa ntchito ngati cholumikizira kukonzanso ACL yong'ambika. Izo sizinagwire ntchito. Ngakhalenso wotsatira sanatero. Kapena Achilles cadaver omwe adatsatira. Misozi yonse inali yokhumudwitsa kwambiri kuposa yomalizira. (Zokhudzana: Kuvulala Kwanga Sikutanthauza Kuti Ndili Wotani)

Pomaliza, nthawi yachinayi yomwe ndimayambira pa sikweya wani, ndinaganiza kuti popeza ndinali nditamaliza kusewera basketball mopikisana (zomwe zimawononga thupi lanu), sindidzalowa pansi pa mpeni ndikuyikanso thupi langa. kupwetekedwa mtima. Ndinaganiza zokhazikitsanso thupi langa mwanjira yachilengedwe, ndipo monga bonasi yowonjezera sindinadandaule ndikuliphwasuliranso,nthawi zonsekachiwiri.

Mu September, ndinakumana ndi misozi yanga yachisanu (m'mwendo wosiyana) ndipo ndinachiza chovulalacho ndi njira yofanana yachilengedwe, yosasokoneza, popanda kupita pansi pa mpeni. Chotsatira? Ndikumva kukhala wamphamvu kuposa kale lonse.

Momwe Ndinasinthira ACL Yanga Popanda Opaleshoni

Pali magiredi atatu a kuvulala kwa ACL: Gulu I (kutupa komwe kungayambitse ligament kutambasula, ngati taffy, koma kukhalabe bwino), Gulu II (kung'ambika pang'ono komwe ulusi wina mkati mwa ligament umang'ambika) ndi Gulu. III (ulusi wake utang'ambika kwathunthu).

Kwa kuvulala kwa Grade I ndi Grade II ACL, mutatha nthawi yoyamba yopuma, ayezi ndi kukwera, chithandizo chamankhwala chikhoza kukhala zonse zomwe mukufunikira kuti muchiritse. Kwa Gulu lachitatu, opaleshoni nthawi zambiri ndiyo njira yabwino kwambiri yothandizira. (Kwa odwala okalamba, omwe sayika mawondo awo molimbika, kuchiza ndi machiritso a thupi, kuvala zingwe zolimba, ndi kusintha zinthu zina ndi njira yabwino kwambiri, akutero Dr. Popovitz.)

Mwamwayi, ndinatha kupita njira yopanda opaleshoni misozi yanga yachisanu. Gawo loyamba linali kuchepetsa kutupa ndikupezanso mayendedwe athunthu; izi zinali zofunika kuti ndichepetse ululu wanga.

Chithandizo cha kutema mphini chinali chinsinsi cha izi. Ndisanayese, ndiyenera kuvomereza, ndinali wokayikira. Mwamwayi ndathandizidwa ndi Kat MacKenzie, yemwe ndi mwini wa Acupuncture Nirvana, ku Glens Falls, New York, yemwe amayendetsa bwino singano zabwino. (Zogwirizana: Chifukwa Chake Muyenera Kuyesa Kutema mphini -Ngakhale Simukusowa Kupumula Pakumva Kuwawa)

"Kutema mphini kumadziwika kuti kumalimbikitsa kutuluka kwa magazi, kuchepetsa kutupa, kulimbikitsa endorphins (kotero kumachepetsa ululu) ndipo mwachibadwa kumayenda minofu yokhazikika, kulola thupi kuchira bwino," akutero MacKenzie. "M'malo mwake, zimapangitsa kuti thupi likhale lolimba kuti lichiritse mofulumira."

Ngakhale maondo anga sadzachira bwino (ACL sitha kuwonekeranso mwamatsenga). MacKenzie anati: "Zimathandizira kuti magazi aziyenda bwino komanso zimayenda bwino." "Kutema mphini kungapangitse bata m'lingaliro logwira ntchito bwino [komanso]."

Njira zake zidathandiziranso bondo langa lakumanja (lomwe lidachitidwa maopareshoni onse) pothyola minofu yofiira. MacKenzie akufotokoza kuti: "Nthawi zonse thupi lika kuchitidwa opareshoni, minofu yofiira imapangidwa, ndipo kuchokera pakuwunika kwa thupi, zimakhala zovuta mthupi." "Chifukwa chake timayesetsa kuthandiza odwala kuti azipewe ngati zingatheke. Koma timazindikiranso kuti ngati chovulalacho ndi chachikulu mokwanira, opareshoni iyenera kuchitika, kenako timayesetsa kuthandizira bondo kuti lipezenso msanga. Kutema mphini kumathandizanso kupewa komanso kukonza ntchito ya mgwirizano." (Zokhudzana: Momwe ndidapezera Misozi iwiri ya ACL ndikubwerera Olimba kuposa kale)

Njira yachiwiri inali yolimbitsa thupi. Kufunika kolimbitsa minofu kuzungulira mawondo anga (quadriceps, hamstrings, ng'ombe, ngakhale glutes) sikungakhale kovuta kwambiri. Imeneyi inali mbali yovuta kwambiri chifukwa, monga khanda, ndinayenera kuyamba ndi kukwawa. Ndidayamba ndi zoyambira, zomwe zimaphatikizapo zolimbitsa thupi monga kumangiriza kanga yanga (osakweza mwendo wanga), kumasula, ndikubwereza kubwereza 15. Pakapita nthawi, ndidawonjezera kukweza mwendo. Kenako ndinkanyamuka ndikusuntha mwendo wonse kumanja ndi kumanzere. Sizikuwoneka ngati zochuluka, koma uwu unali mzere woyambira.

Patapita milungu ingapo, magulu otsutsa anakhala mabwenzi anga. Nthawi iliyonse ndikatha kuwonjezera chinthu chatsopano pamachitidwe anga ophunzitsira mphamvu, ndimamva kulimbikitsidwa. Patatha pafupifupi miyezi itatu ndidayamba kuphatikiza squats zolemera thupi, mapapu; mayendedwe omwe adandipangitsa kumva kuti ndikubwerera ku umunthu wanga wakale. (Zokhudzana: Zochita Zabwino Kwambiri Zolimbana ndi Miyendo Yamphamvu ndi Ma Glutes)

Pomaliza, patatha pafupifupi miyezi inayi kapena isanu, ndidakwanitsa kubwerera pa chopondapo ndikupita kukathamanga. Zabwino kwambiri. Kumverera. Nthawi zonse. Ngati mutakumana ndi izi, mudzamva ngati mubwerezenso Rocky's kukwera masitepe kuti mukhale nawo"Tiziuluka Tsopano" lakhala pamzere pa playlist yanu. (Chenjezo: Kukhomerera mpweya ndi zotsatira zoyipa.)

Ngakhale kuti maphunziro amphamvu anali ofunikira, kubwezeretsanso kusinthasintha kwanga kunali kofunikira. Nthawi zonse ndinkaonetsetsa kuti nditambasula gawo lililonse lisanayambe komanso litatha. Ndipo usiku uliwonse udatha ndikumanga chotenthetsera pabondo langa.

Gawo Lamaganizidwe Obwezeretsa

Kuganiza motsimikiza kunali kofunikira kwa ine chifukwa pakhala masiku omwe ndimafuna kusiya. "Musalole kuti vuto likulepheretseni-koma mutha kuchita izi!" MacKenzie amalimbikitsa. "Odwala ambiri amamva ngati misozi ya ACL imawalepheretsa kukhala ndi moyo wabwino. Ndakhala ndikudwala meniscus yanga yapakatikati ndili pasukulu yopanga, ndipo ndikukumbukira kukwera ndikutsika masitima apansi panthaka a NYC ndodo kuti ndikafike kuntchito yanga pa Wall Street, ndiyeno kukwera ndi kutsika masitepe apansi panthaka kuti ndikafike ku makalasi anga a acupuncture usiku. Zinali zotopetsa, koma ndinangopitirizabe. Ndimakumbukira zovuta zimenezo pamene ndimachitira odwala ndikuyesera kuwalimbikitsa.

Palibe mapeto a PT yanga, sindidzatha. Kuti ndikhale womasuka komanso wofulumira, ine-monga aliyense amene akufuna kumva bwino ndikukhalabe wathanzi-ndiyenera kupitiriza izi mpaka kalekale. Koma kusamalira thupi langa ndi kudzipereka komwe ndimakhala wokonzeka kuchita. (Zokhudzana: Momwe Mungakhalire Okhazikika (ndi Opepuka) Mukakuvulala)

Kusankha kukhala opanda ma ACL si chidutswa cha keke wopanda gilateni (ndipo osati njira ya anthu ambiri), koma chakhala chisankho chabwino kwambiri kwa ine, pandekha. Ndinapewa chipinda chochitira opaleshoni, chotchinga chachikulu, chakuda ndi choyabwa modabwitsa pambuyo pa opaleshoni yodzaza ndi ndodo, ndalama zachipatala ndipo—chofunika kwambiri—ndinali wokhozabe kusamalira anyamata anga amapasa omwe anali posachedwapa azaka ziwiri.

Zachidziwikire, zakhala ndizodzaza ndi zovuta, koma ndikugwira ntchito molimbika, njira zochiritsira kwathunthu, mapiritsi otenthetsera, komanso chiyembekezo, ndilibe ACL komanso wokondwa.

Kuphatikiza apo, ndikhoza kuneneratu za mvula yabwino kuposa akatswiri azanyengo ambiri. Osati zowopsya kwambiri, chabwino?

Onaninso za