Babban tsari na horarwar horo don achillis shine: kyakkyawan farawa, aminci da farko gwargwadon magabtarwa.
Mataki na farko bayan tiyata
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Kariya da lokacin warkarwa (makonni 1-6).
Batutuwa suna buƙatar kulawa: 1. Guji shimfiɗa madaidaiciyar tashin hankali; 2. Ya kamata a sassauki da gwiwa a 90 °, da kuma diskiflexion ya kamata a iyakance ga tsaka tsaki wurin (0 °); 3. Guji compress mai zafi; 4. Guji tsawan tsawan buguwa.
Farkon motsi da kariya mai nauyi shine mafi mahimmancin abin da ke ciki a cikin lokacin farko. Saboda nauyi mai nauyi da motsi na inganta warkarwa da ƙarfin jijiyoyin achilles, kuma zai iya hana mummunan tasirin impombus).
An umurci marasa lafiya don yin aiki da yawagaɓaKomuna a kowace rana, gami da ankle dorsiflexion, m squion, varis, da Vorgus. Ya kamata a iyakance don 0 ° a 90 ° na gwiwa Subbaon. Ya kamata a guji m motsi da budewa don kare warkar da warkewar warin daga warin daga sama ko rupture.
Lokacin da mai haƙuri ya fara zama cikakke mai nauyi, za a iya gabatar da darasi na Bika a wannan lokacin. Wajibi ne a umurce da haƙuri don amfani da bayan kafa maimakon kafa na gaba lokacin da keke. Mawaƙa tabo da ƙarfin haɗin haɗin gwiwa na iya haɓaka warkarwa da hana adhenin hadin gwiwa da tauri.
Cold Terrapy da haɓakar ƙwayoyin da abin ya shafa na iya sarrafa zafi da edema. Ya kamata a umurce marasa lafiya su haɗu da reshen da abin ya shafa kamar yadda zai yiwu a ko'ina cikin rana kuma don kada ku riƙe nauyin nauyin tsawon lokaci. Hakanan ana iya ba da shawarar yin amfani da amfani da fakitin kankara sau da yawa na minti 20 kowane lokaci.
Darasi na wakili da gwiwa ya kamata ya yi amfani da wani cigaban horo na cigaba. Ana iya amfani da kayan sarkar bude-sarkar da injunan Isotonic tare da ƙuntatawa mai nauyi.
Matakan magani: Lokacin amfani da sanda na axily ko Cane a ƙarƙashin jagorancin likita, yana sa nauyi mai nauyi wanda ke ɗaure a ƙarƙashin takalmin ƙafafun da ke ƙarƙashin ƙafa; Actifle Ankle Drosiflexion / Plantar FlatHION / Varus / Valgus; tausa square; lafazin gwiwa; matsakaicin karfin tsoka na motsa jiki; maganin jiki; sanyi farji.
Makonni 0-2: katafaren takalmin katakon kariya, ifle a matsayin tsaka tsaki; nauyi mai nauyi tare da tururuwa idan an yarda; Ice + matsawa na gida / bugun jini Magnetic; Slightancin gwiwa da Ankle kariya mai aiki da daskarewa, ciyawa, borgus; Juriya Quadriceps, Gilashin Hankali, Hukumar ta sata.
Makonni 3: Tashan Tashar Takaita ba shi da izini, Ido a matsayin tsaka tsaki. Ci gaba mai nauyi mai nauyi tare da tururuwa; Mai aiki + - Taimakawa Ankle Player / Arewa, Horo mai horar da ƙimar ƙimar ƙafa); Hanzarta karamin motsi na gwiwa (mai sarrafa shi, subtal, tibaslar) a matsayin tsaka tsaki; ya sake tsayayya da quadrices, rauni, da horon da aka sacewar hip.
Makonni 4: horarwar gwiwoyi mai amfani; Stristarance mai aiki mai aiki Platerar, varius, da eversion tare da roba na roba; m-mai ɗaukar nauyi mai nauyi-akid Gat-Anakin Conterinesic ƙarancin horo (> digiri 30 / sec); Babban zama ƙarancin juriya diddige da aka gyara game da horo.
Makonni 5: Cire takalmin kafa, kuma wasu marasa lafiya na iya zuwa horo na waje; Doublearancin ƙimar maraƙi; m-mai ɗaukar nauyi mai nauyi-yana ɗaukar horo na iseretic na matsakaici na horo (20-30 digiri / biyu); m-wurin zama diddige da aka gyara game da horo; Gudun horo (kariya yayin murmurewa).
Makonni 6: duk marasa lafiya sun cire takalmin katako kuma suna yin horo yawo a kan shimfidar waje; Aclalil agaziled Accals heton Horar Hawan Tsara a Matsayin Matsayi; Lowractionsearancin resistance (m) horo mai karfin tsoka (resistance, verry juriya) kungiyoyi biyu; Horar da ma'auni guda ɗaya (Lafiya lau --- da abin ya shafa a hankali sau biyu); Tafiya Gin bincike.
Shallaka Sharuɗɗa: zafi da edema suna sarrafawa; Za'a iya yin ɗaukar nauyi a ƙarƙashin jagorancin likita; Ankle Reciflexion ya kai matsayin tsaka tsaki; Matsakaicin ƙananan ƙarfin tsoka tsoka ya kai aji 5/5.
Mataki na biyu bayan tiyata
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A mataki na biyu, akwai a bayyane canje-canje a mataki na nauyi mai nauyi, karuwar Rom na reshe da haɓaka ƙarfin tsoka.
Manufar farko: Don mayar da isasshen kewayon aiki na aiki don na al'ada da guit. Mayar da Ankle Drosiflexion, Varis, da Vorgus karfi zuwa na al'ada aji 5/5. Komawa ga al'ada.
Matakan magani:
A ƙarƙashin kariya, zai iya tsayayya da nauyi mai ɗaukar nauyi mai nauyi mai nauyi, kuma yana iya ɗaukar coutches lokacin da babu jin zafi; Cinta na ruwa mai ruwa ta hanyar aiwatar da gaci; in-takalma diddige yana taimakawa wajen dawo da Gait na al'ada; Actifly Ankle Drosiflexion / Cintar FlatHON / VATGUS / Valgus Darasi; horo na rakodi; IsMetric / Istoonic ƙarfin ƙarfin: awo envension / Valgus.
Yawancin neuromuscular da kuma haɗin gwiwa na motsa jiki na motsi don inganta masu gyara, neuromuscular da ma'auni. A matsayin ƙarfi da daidaituwa an mayar da su, tsarin motsa jiki shima yana canzawa daga ƙananan ragi zuwa ƙananan ƙananan abubuwan da aka ƙididdige. Sark tausa, farjin jiki, da ƙaramar haɗin haɗin gwiwa ya kamata ya ci gaba da buƙata.
7-8 sati: haƙuri ya fara sa takalmin katakon gaske a ƙarƙashin kariya daga haɗe don kammala cikakken nauyi-da abin da abin ya shafa. Za'a iya sanya kunshin diddige a cikin takalmin yayin juyawa daga takalmin kafa zuwa takalmin.
Tsayin diyya ya ragu kamar yadda kewayon motsi na hadin gwiwa yana ƙaruwa. Lokacin da hankalin mai haƙuri ya dawo al'ada, za a iya ba da allon diddige tare da.
Gaiti na al'ada shine abin da ake bukata don tafiya ba tare da sacewa ba. Pumprs na Ankle sun hada da juyawa da dissi. Droisiflexion yana nufin cewa yatsun yana da baya kamar yadda zai yiwu, wato, an tilasta kafa kafa zuwa matsayin iyaka;
A wannan matakin, ana iya amfani da shi da sauƙaƙen kayan aikin ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙasa don yin aiki a mataki na gaba. Gina ƙarfin tsoka ta hanyar zana siffar haruffa tare da gwiwoyin ku akan na'urar da yawa. Lokacin da isasshen kewayawar motsi ya samu.
Zaka iya fara aiwatar da manyan tsokoki guda biyu na playar subage na maraƙi. Ana iya fara motsa jiki na jakar abinci tare da 90 ° na iya farawa makonni 6 bayan tiyata. Za'a iya fara motsa jiki na juriya na shuka tare da gwiwa a sati na 8.
Hakanan za'a iya yin amfani da juyawa a wannan matakin ta amfani da na'urar bugun gwiwa da injin-da-lanƙwasa. A wannan lokacin, ya kamata a aiwatar da motsa jiki na keken hawa tare da gabanin kafa, kuma adadin ya kamata a hankali ya ƙara ƙaruwa. Koma baya tafiya a kan motar treadmill vcentric placentric places. Waɗannan marasa lafiya galibi suna samun tafiya da baya don samun kwanciyar hankali saboda yana rage buƙatar farkon. Hakanan yana yiwuwa a gabatar da darasi na gaba. Za a iya ƙaruwa da matakan a hankali.
Micro-squat tare da kariya ta idkle (agogon achilles yana a ƙarƙashin tsarin haƙuri); rukuni uku na matsakaici juriya (m] korar tsoka mai jujjuyawa (resistance, verry juriya); Yatsun kafa (babban juriya kan horarwa sleus); yatsun yatsun kafa tare da gwiwoyi a tsaye a cikin wurin zama (hancin gitrocnemius horo).
Goyi bayan nauyin jiki akan mashaya ma'auni don ƙarfafa horo na gaba; Yi maraƙi na da horo + - maganin motsa jiki na tsaye a matsayi tsaye; yi tunatarwa a ƙarƙashin motar tiyata; yi gyara game da treadmil tread tare da goshi (kimanin mintuna 15); daidaita horo (allon ma'auni).
9-12 makonni: tsayayyen calpips Presight offitsen harkar da; A tsaye a gaban maraƙi yana ɗaukar horo na juriya (yatsun yatsan ya taɓa ƙasa, idan ya cancanta, za'a iya ƙara ƙarfafawar lantarki na lantarki); Forefoot ta hanyar horon karfin gwiwa (kimanin minti 30); Riagewa da aka ɗora, horarwar git, kowane mataki shine inci 12, ko inci 12, tare da kulawa mai kyau da kuma eccentric. Karkatar da tafiya mai zuwa, juyawa ƙasa zuwa tafiya; Trainal Balaguro.
Bayan-gyara
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Sati 16: horo mai sassauci (tai chi); Gudun shirin yana farawa; horo mai yawa.
Watanni 6: kwatankwacin ƙananan ɓarna; gwajin isteretic; Binciken Gin; Gudanar da Kalailanci ta tayar da 30 seconds.
Sichuan Cah
WhatsApp / WeChat: +8615682071283
Email: liuyaoyao@medtechcah.com
Lokacin Post: Nuwamba-25-2022
