Indlela Engalulama Ngayo Ngemva Kokuklebhula I-ACL Yami Kahlanu—Ngaphandle Kokuhlinzwa

-Delile

• Ukuhlinzwa Kwami Kwe-ACL Kwehlulekile
• Ngiyilungise Kanjani I-ACL Yami Ngaphandle Kokuhlinzwa
• Ingxenye Yengqondo Yokutakula
• Buyekeza kwe-

Kwakuyikota yokuqala yomdlalo we-basketball. Bengibhebhethekisa inkantolo ngekhefu elisheshayo lapho umdlali wasemuva engishayisa ohlangothini lwami futhi ekhipha umzimba wami ngaphandle kwemingcele. Isisindo sami sawela emlenzeni wami wangakwesokudla nokuyilapho ngezwa khona ukuthi ngeke ngikulibale, "POP!"Kwaba sengathi yonke into engaphakathi kwedolo lami iphukile, njengengilazi, futhi ubuhlungu obuhlabayo obuhlabayo bushaya, njengokushaya kwenhliziyo.

Ngaleso sikhathi ngangineminyaka engu-14 kuphela futhi ngikhumbula ngicabanga, "Yini esanda kwenzeka?" Ibhola laligcwele kimina, futhi lapho ngiyodonsa i-crossover, ngacishe ngawa. Idolo lami lishintshile eceleni, njenge-pendulum kuwo wonke umdlalo. Umzuzu owodwa ungiphuce ukuzinza.

Ngeshwa, bekungeke kube yisikhathi sokugcina lapho ngizozwa lowo muzwa wokuba sengozini: Ngiklebhule i-ACL yami amahlandla ayisihlanu; kane kwesokudla kanye kanye kwesokunxele.

Bayibiza ngephupho elibi lomsubathi. Ukudwengula i-Anterior Cruciate Ligament (ACL) —enye yemigqa emikhulu edolweni — ukulimala okuvamile, ikakhulukazi kulabo abadlala imidlalo efana ne-basketball, ibhola, ukushushuluza, kanye nebhola lezinyawo ngokungahambisani ngokuzumayo.

"I-ACL ingenye yemigqa ebaluleke kakhulu emadolweni ebhekele ukuzinza," kuchaza udokotela ohlinzayo wamathambo uLeon Popovitz, M.D., waseNew York Bone and Joint Specialists.

"Ikakhulukazi, kuvimbela ukungazinzi phambili kwe-tibia (ithambo eliphansi lamadolo) ngokuphathelene ne-femur (ithambo lamadolo aphezulu). Kubuye kusize ukuvimbela ukungazinzi kokujikeleza, "uyachaza. "Ngokuvamile, umuntu odabula i-ACL yakhe angase azwe i-pop, ubuhlungu obujulile emadolweni futhi, ngokuvamile, ukuvuvukala okungazelelwe. Ukuthola isisindo kunzima ekuqaleni futhi idolo lizizwa lingazinzile." (Hlola, hlola, futhi uhlole.)

Futhi i-ICYMI, abesifazane banamathuba amaningi okudabula i-ACL yabo, ngenxa yezici ezihlukahlukene ezihlanganisa i-biomechanics yokufika ngenxa yomehluko we-anatomy, amandla emisipha, namathonya amahomoni, kusho uDkt. Popovitz.

Ukuhlinzwa Kwami Kwe-ACL Kwehlulekile

Njengomsubathi osemusha, ukungena ngaphansi kommese kwakuyimpendulo yokuqhubeka nokuncintisana. UDkt. Popovitz uchaza ukuthi izinyembezi ze-ACL azisoze "zilaphe" ngokwazo futhi kwabancane, abakhuthele kakhulu, ukuhlinzwa kweziguli cishe kuyindlela engcono kakhulu yokubuyisela ukuzinza-nokuvimbela ukulimala koqwanga olungabangela ubuhlungu obukhulu, kanye nokuwohloka okungenzeka ngaphambi kwesikhathi. i-arthritis ehlangene neyokugcina.

Ngenqubo yokuqala, ucezu lomsipha wami lwasetshenziswa njengegrafti ukulungisa i-ACL edabukile. Akusebenzanga. Kanjalo nowalandelayo. Noma i-Achilles cadaver eyalandela. Isinyembezi ngasinye sasidumaza kakhulu kunesokugcina. (Okuhlobene: Ukulimala Kwami Akuchazi Ukuthi Ngilunge Kangakanani)

Ekugcineni, okwesine ngangiqala kusuka kusikwele sokuqala, nginqume ukuthi njengoba sengiqedile ukudlala i-basketball ngokuncintisana (okuyinto ethatha umthwalo emzimbeni wakho), bengizongena ngaphansi kommese ngifake umzimba wami ukuhlukumezeka. Nganquma ukuvuselela umzimba wami ngendlela engokwemvelo, futhi-njengebhonasi eyengeziwe-angisoze ngakhathazeka ngokuwuklebhula kabusha,njalofuthi.

NgoSepthemba, ngezwa izinyembezi zami zesihlanu (emlenzeni ongaphesheya) futhi ngalapha ukulimala ngenqubo efanayo yemvelo, engahlaseli, ngaphandle kokuya ngaphansi kommese. Umphumela? Ngizizwa nginamandla kunanini ngaphambili.

Ngiyilungise Kanjani I-ACL Yami Ngaphandle Kokuhlinzwa

Kunezigaba ezintathu zokulimala kwe-ACL: Ibanga I (umgogodla ongadala ukuthi i-ligament yeluleke, njenge-taffy, kepha ihlale ingaguquki), iBanga II (ukukhala okuyingxenye lapho eminye imicu ngaphakathi kwe-ligament idabukile) neBanga III (lapho imicu idabukile ngokuphelele).

Ngokulimala kweBanga I kanye neBanga II ACL, ngemva kwesikhathi sokuqala sokuphumula, iqhwa nokuphakama, ukwelashwa ngokomzimba kungase kube yikho konke okudingayo ukuze ululame. Ebangeni lesithathu, ukuhlinzwa kuyindlela engcono kakhulu yokwelashwa. (Ezigulini esezikhulile, ezingabambi kangako emadolweni, ukwelapha ngokwelashwa ngokomzimba, ukugqoka izicathulo ezihlanganiswe ngensimbi noma ngeplangwe zokuqondisa izinyawo ezibhekene zezingane, nokuguqula imisebenzi ethile mhlawumbe kuyindlela engcono yokuhamba, kusho uDkt. Popovitz.)

Ngenhlanhla, ngikwazile ukuhamba indlela engahlinzanga lapho ngikhala izinyembezi zesihlanu. Isinyathelo sokuqala bekuwukunciphisa ukuvuvukala futhi siphinde sithole uhla oluphelele lokunyakaza; lokhu kwakubalulekile ekunciphiseni ubuhlungu bami.

Ukwelashwa kwe-acupuncture kwaba ukhiye walokhu. Ngaphambi kokuzama, kufanele ngivume, ngangiyisikhonzi. Ngenhlanhla ngithole usizo kuKat MacKenzie — umnikazi we-Acupuncture Nirvana, eGlens Falls, eNew York — oyingcweti yokulawula izinaliti ezinhle. (Okuhlobene: Isizathu Sokuba Kufanele Uzame Ukuhlinzwa Ngokuthomba — Noma Ungakudingi Ukuphumula Kwezinhlungu)

"Ukuhlinzwa kwesidumbu kuyaziwa ukukhuthaza ukuhamba kwegazi, ukunciphisa ukuvuvukala, ukukhuthaza ama-endorphin (ngaleyo ndlela kunciphise ubuhlungu) futhi ngokwemvelo kushukumisa izicubu ezinamathele, kuvumela umzimba ukuba welaphe kangcono ngokwemvelo," kusho uMacKenzie. "Empeleni, kunika umzimba umfutho omncane ukuze welaphe ngokushesha."

Noma amadolo ami engasoze aphola ngokuphelele (i-ACL ayikwazi ukuphinda ivele ngomlingo, ngemuva kwakho konke), le ndlela yokuphulukisa ngokuphelele ibiyikho konke ebengingazi ukuthi ngiyakudinga. "Kuthuthukisa ukusakazwa kwenhlanganisela futhi kuthuthukise nohambo lokuhamba," kusho uMacKenzie. "Ukuhlinzwa kwesikhumba kungathuthukisa ukuzinza ngomqondo wokusebenza kangcono [futhi]."

Izindlela zakhe zangisindisa edolweni langakwesokudla (lelo ebelihlinzwa lonke) ngokuhlephula izicubu ezibomvu. "Noma nini lapho umzimba uhlinzwa, izicubu ezibomvu zenziwa, futhi ngokombono we-acupuncture, kuba nzima emzimbeni," kuchaza uMacKenzie. "Ngaleyo ndlela sizama ukusiza iziguli ukuthi zikugweme lapho kungenzeka. Kodwa futhi siyabona ukuthi uma ukulimala kukhulu ngokwanele, ukuhlinzwa kufanele kwenzeke, bese sizama ukusiza ukuhlangana kwamadolo ukuthi kusheshe. ukusebenza kwejoyinti. " (Okuhlobene: Indlela Engithole Ngayo Izinyembezi Ezimbili ze-ACL futhi Ngabuya Nginamandla Kunakuqala)

Isinyathelo sesibili kwaba ukwelashwa ngokomzimba. Ukubaluleka kokuqinisa imisipha ezungeze amadolo ami (ama-quadriceps, ama-hamstrings, amathole, ngisho nama-glutes ami) akukwazi ukugcizelela ngokwanele. Lokhu kwaba ingxenye enzima kakhulu ngoba, njengengane, kwadingeka ngiqale ngokukhasa. Ngaqala ngezinto eziyisisekelo, ezibandakanya ukuzivocavoca njengokuqinisa isikwele sami (ngaphandle kokuphakamisa umlenze), ngikuxegise, bese ngiphinda ukuphindaphinda okungu-15. Njengoba isikhathi sihamba, ngangeza ukuphakamisa umlenze. Bese ngiphakamisa futhi nginyakazise umlenze wonke kwesokudla nakwesokunxele. Akubonakali kukuningi, kepha lokhu bekuyindlela yokuqala.

Ngemuva kwamasonto ambalwa, amabhendi okumelana nawo aba yizimbangi zami. Njalo lapho ngangikwazi ukwengeza into entsha kuhlobo lwami lokuqeqesha amandla, ngangizizwa nginamandla. Cishe ngemva kwezinyanga ezintathu ngaqala ukufaka ama-squats esisindo somzimba, amaphaphu; iminyakazo eyangenza ngizizwe ngibuyela ebuntwini bami obudala. (Okuhlobene: Ukuzivocavoca Okuhamba Phambili Kwebhande Lemilenze Nezigqoko)

Ekugcineni, cishe izinyanga ezine kuya kwezinhlanu, ngakwazi ukubuyela emuva endaweni yokunyathelisa ngahamba ngayojima. Okuhamba phambili. Ukuzizwa. Njalo. Uma kwenzeka uhlangabezana nalokhu, uzozizwa uthanda ukuphinda ugibele u-Rocky ukhuphuke izitebhisi ukuze ube nakho"Sizokundiza Manje" kulayini ohlwini lwakho lokudlalwayo. (Isexwayiso: Ukushaya umoya kuwumphumela ongemuhle.)

Nakuba ukuqeqeshwa kwamandla kwakubalulekile, ukubuyisela ukuguquguquka kwami ​​​​kwakudingekile. Bengihlala ngiqinisekisa ukuthi ngelula ngaphambi nangemva kweseshini ngayinye. Futhi njalo ebusuku baphetha ngokubophela iphedi yokushisisa edolweni lami.

Ingxenye Yengqondo Yokutakula

Ukucabanga okuhle bekubalulekile kimi ngoba kube nezinsuku lapho bengifuna ukuyeka. "Ungavumeli ukulimala kukuqede amandla - kodwa ungakwenza lokhu!" U-MacKenzie ukhuthaza. "Iziguli eziningi zizizwa sengathi izinyembezi ze-ACL zibavimbela ngempela ukuba baphile kahle. Ngike ngakhala eyami i-meniscus ngesikhathi ngisesikoleni sokutshopa, futhi ngikhumbula ngehla ngenyuka umgwaqo ongaphansi komhlaba we-NYC ngezinduku ukuze ngifike emsebenzini wami wosuku. kuWall Street, bese ngikhuphuka ngehla ngenyuka ezitebhisini ezihamba ngaphansi komhlaba ukuze ngiye emakilasini ami okuhlinza izithungo ebusuku. Kwakukhathaza, kodwa ngangimane ngiqhubeke. Ngikhumbula lobo bunzima lapho ngilapha iziguli futhi ngizama ukuzikhuthaza. "

Akunakuphela nge-PT yami, angisoze ngaqedwa. Ukuhlala ngihamba futhi ngishesha, mina — njenganoma ngubani ofuna ukuzizwa kahle futhi ngihlala ngiphilile — kufanele ngiqhubeke nalokhu unomphela. Kepha ukunakekela umzimba wami ukuzibophezela engikuthanda kakhulu ukukwenza. (Okuhlobene: Ungahlala Kanjani Ufanelekile (futhi Uphilile) Uma Ulimele)

Ukukhetha ukuhlala ngaphandle kwama-ACL ami akuyona ingcezu yekhekhe elingena-gluten (futhi hhayi umthetho olandelwayo wabantu abaningi), kepha bekuyisinqumo esihle kimi, mathupha. Ngagwema igumbi lokuhlinza, isivimbeli esikhulu, esimnyama futhi esilumayo sangemva kokuhlinzwa esinezinduku, izimali zesibhedlela futhi—okubaluleke kakhulu—ngangisakwazi ukunakekela amawele ami aneminyaka emibili ubudala.

Impela, kugcwele ukwehla nokwenyuka okuyinselele, kepha ngokusebenza kanzima, izindlela zokuphulukisa ngokuphelele, amapayipi wokushisa, kanye nethemba, empeleni anginayo i-ACL futhi ngijabule.

Futhi, ngingakwazi ukubikezela imvula kangcono kunabaningi besimo sezulu. Hhayi shabby kakhulu, akunjalo?

Buyekeza kwe-