Omulimu gw’ebikozesebwa ebisunsuddwa mu kuddaabiriza n’okuziyiza obuvune .

Okuwona obuvune lutalo lwa mubiri ne mu birowoozo. Okutya okuddamu okulumwa emirundi mingi kutera okukuuma abantu nga tebali mu jjiimu nga wayiseewo ekiseera kiwanvu ng’omubiri gwabwe gumaze okuwona.

Wadde ng’obuzito obw’obwereere bwetaaga bbalansi n’okukwatagana omubiri ogufuna obuvune bwe guyinza obutaba na, ebyuma ebisunsuddwamu biwa embeera etali ya bulabe, efugibwa okuddamu okuzimba amaanyi. Eno y’ensonga lwaki ebyuma bino ojja kubisanga kumpi mu buli ddwaaliro ery’omutindo ogw’oku ntikko erya physical therapy clinic n’ekifo eky’eddagala ly’ebyemizannyo.

Mu kiwandiiko kino, twekenneenya engeri ebyuma ebitendeka amaanyi gye biziba ekituli wakati w'obuvune n'omutindo gw'oku ntikko, n'engeri gye bisobola 'bulletproof' omubiri gwo nga guziyiza okuddirira mu biseera eby'omu maaso.

1. Lwaki ebyuma ebisunsuddwamu bikulu nnyo mu rehab .

Ekiwanga oba ekinywa bwe kifuna obuvune, kifiirwa amaanyi n’okutebenkera. Ekigendererwa ky’okuddaabiriza kwe kuzzaawo omulimu nga toyitirira kutikka kintu ekyonooneddwa. Ebikozesebwa ebisunsuddwamu bituukira ddala ku mulimu guno olw’ensonga ssatu:

A. okweyawula n’okutebenkeza .

Bwoba olina obuvune ku kugulu, okukola barbell squat kya bulabe kubanga 'ekigere kyo ekirungi' kiyinza okuliyirira ekibi, ekivaako obutakwatagana.

• Ekigonjoola: Ekyuma ekigaziya amagulu kikusobozesa okwawula quadriceps z’okugulu okulumizibwa mu ngeri ey’enjawulo. Ekyuma kitebenkeza ebisambi byo n’okudda emabega, okukakasa nti 100% ku essira liteekebwa ku kinywa ky’ekigendererwa.

B. Ebanga ly’entambula efugibwa (ROM) .

Obuzito obw’obwereere bwesigamye ku ssikirizo n’amaanyi. Bw’obulwa obuyinza ku dumbbell, kigwa.

• Ekigonjoola: Ebyuma ebisunsuddwa bitambula ku luguudo olunywevu. Bangi ku baffe . XYS Fitness Selectorized Machines zirimu ebifo eby’okutandika ebitereezebwa. Kino kisobozesa omulwadde alina obuzibu obutono (okugeza, ekibegabega ekifuuse omuzira) okutandika entambula mu bbanga eritaliimu bulumi n’okugyongera mpolampola okumala ekiseera.

C. Okugenda mu maaso okutono .

Rehab yeetaaga emitendera emitonotono. Okubuuka okuva ku dumbbell ya 10lb okutuuka ku 15lb dumbbell kyeyongera ebitundu 50% —emirundi mingi nnyo ku kinywa ekifunye obuvune.

• Ekigonjoola: Obuzito obusiba ku yuniti ezisunsuddwa busobozesa okutereeza okutono, okw’okweyongera, emirundi mingi nga 5 lbs, ekisobozesa okuyitirira okw’obukuumi, okugenda mu maaso.

2. Okuziyiza: Eddagala erisinga obulungi .

Tolina kufuna buvune okusobola okuganyulwa mu bukuumi bw’ebyuma. 'Prehab' (Okuziyiza okuddaabiriza) muze ogugenda gukula mu bannabyamizannyo abagezi.

Okunyweza ebitundu ebiyunga .

Obuvune butera obutabaawo mu binywa, wabula mu misuwa n’emisuwa. Okutendekebwa okw’okuziyiza okutambula obulungi ku byuma ebisunsuddwa kwongera amaanyi g’okusika kw’ebitundu bino.

• Okugeza: Okunyweza omugongo ku kigere ekitudde curl kiyinza okukendeeza ennyo ku bulabe bw’okukutuka ACL mu bazannyi b’omupiira ne basketball.

Okutereeza obutakwatagana mu binywa .

Abantu abasinga balina oludda olufuga. Ekiseera bwe kigenda kiyitawo, obutakwatagana buno buggya ensengekera y’amagumba okuva mu kukwatagana, ekivaamu obulumi obutawona.

• Ekitereeza: Okukozesa ebyuma bya iso-lateral (nga emikono gitambula nga tegiriimu) kiwaliriza oludda olunafu okukwata, okuzzaawo symmetry n’okukendeeza ku bulabe bw’okunyigirizibwa.

Clinical Insight: Okunoonyereza okwafulumizibwa mu Journal of Orthopedic & Sports Physical Therapy kukakasa nti okutendekebwa mu kuziyiza okwesigamiziddwa ku kyuma kukola bulungi okukendeeza ku bulumi n’okulongoosa emirimu mu balwadde abalina obulwadde bw’amagumba g’okugulu.

3. Ebiragiro by’okuddaabiriza eby’okulabirako .

Disclaimer: Bulijjo weebuuze ku musawo oba omusawo w’omubiri nga tonnatandika nteekateeka ya dduyiro oluvannyuma lw’okufuna obuvune.

Wano waliwo engeri ebyuma ebisunsuddwamu gye bitera okukozesebwa okujjanjaba ebitundu ebimu:

okugulu (okugulu kw'omuddusi oluvannyuma lwa ACL oba omuddusi)

• Ekyuma: Okunyiga amagulu (Selectorized) .

• Lwaki: Ye dduyiro wa 'closed chain' anyweza quads ne glutes nga amaanyi matono ku kugulu okusinga ekyuma ekigaziya.

• Enkola: Kozesa tempo mpola (3 seconds down, 3 seconds up). Kakasa nti okugulu kulondoola ku bigere.

Ekibegabega (ensonga z’okusiba enkokola ya rotator) .

• Ekyuma: Ennyiriri ezitudde / Emabega Delt Fly .

• Lwaki: Obulumi bw'oku kibegabega butera okuva ku 'sluming' mu maaso. Okunyweza omugongo ogwa waggulu kisika ebibegabega mu ngeri entuufu.

• Enkola: Essira lisse ku kusika ebibegabega wamu ku ntikko y’entambula.

Omugongo ogwa wansi .

• Ekyuma: Abdominal crunch & omugongo ogwa wansi okugaziya .

• Lwaki: Omusingi omunafu guwaliriza omugongo okutwala omugugu mu biseera by’emirimu egya buli lunaku.

• Enkola: Kozesa obuzito obutono era essira lisse ku kunyweza omusingi, so si kuwuuba mubiri.

4. Obukulu bw’ebikozesebwa ebiseeneekerevu .

Ku lw’okuddaabiriza, omutindo gw’ekyuma teguteesebwako. Ekyuma 'ekinyiga' oba ekirina okusikagana kiyinza okuleeta okuwuuma okw'amangu, ekintu eky'obulabe eri ekinywa ekifunye obuvune.

Eno y’ensonga lwaki okuddaabiriza ebyuma ebisunsuddwa kikulu nnyo.

• Guide Rods: Alina okusiigibwa okukakasa okutambula kw’amazzi.

• Cables: zirina okwekebejjebwa okuziyiza okukuba.

Mu bufunzi

Ebikozesebwa ebisunsuddwamu tebikoma ku kuzimba binywa binene; Kikozesebwa kikulu nnyo mu kuwonya n’okuwangaala. Nga ziwa obutebenkevu, okweyawula, n’okuziyiza okufugibwa, ebyuma bino bisobozesa omuntu yenna —nga tafuddeeyo ku byafaayo by’obuvune —okutendekebwa obulungi.

Oba oli musawo wa mubiri ng’oyambala ekifo eky’okujjanjabiramu oba nnannyini jjiimu ng’anoonya okuweereza omuwendo gw’abantu ogw’enjawulo, okulonda ebyuma ebituufu kye kisookera ddala okuwona.

Onoonya precision ya medical-grade? Yeekenneenya ekika kyaffe ekya biomechanically engineered . Ebyuma ebinyweza ebisunsuddwamu ebikoleddwa okuwagira entambula ennungi era ennungi eri buli mubiri.