Mokhoa o akaretsang oa Koetliso ea ho nchafatsa Willo Rulution, Tonakholo ea Ntlafatso ke: Tšitiso ea Puisano Pele, Ho latela PAKISO ea bona.
Mokhahlelo oa pele ka mor'a ho buuoa
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Tšireletso le nako ea pholiso (libeke tse 1-6).
Litaba li hloka tlhokomelo: 1. Qoba ho otlolla chelete ea achillos; 2. Lengole le mafolofolo le lokela ho feto-fetoha ha 90 °, le maqaqailana a maqaqailana le lokela ho lekanyetsoa boemong bo sa nke lehlakore (0. °); 3. Qoba li-compress tse chesang; 4. Qoba ho tlola nako e telele.
Likarolo tsa kopanelo tsa pele li ntse li beha lintho tse ngata tsa pele tsa ho beha lintho hantle. Hobane ho sisinyeha hoa 'mele le ho kopanya lintho tse kopaneng le matla a achingles,' me ho ka thibela litlamorao tse mpe tsa ho se lekane, ho senya moea o mongata, sebopeho se matla sa moriti.
Bakuli ba ile ba laeloa ho etsa tse 'maloa tse sebetsangmohonoHo sisinyeha ka letsatsi, ho kenyelletsa le letsoalo la sehlleng, ho feto-fetoha le maemo, bothata le valgus. Darsiflefion e sebetsang e lokela ho lekanyetsoa ho 0 ° 90 ° ea Flexion ea mangole. Ho sisinyeha ho kopaneng le ho otlolla maoto ho lokela ho qojoa ho sireletsa Achillos ea pholiso ea maele kapa ho puruma.
Ha mokuli a qala ho sebetsa ka thata ho ho beha lintho tse ngata tse nang le 'mele, ho akheloa ka baesekele ea seterateng ho ka hlahisoa ka nako ena. Mokuli o lokela ho laeloa ho sebelisa mokokotlo oa leoto sebakeng sa leoto le ka pele ha sycling. Ho fokotsa letšolo le mokhoa o khanellang ho ka khothaletsa pholiso le ho thibela likhakanyo tsa kopano le ho satalla.
Phekolo e batang le bophahamo ba leoto le amehileng le ka laola bohloko le edema. Bakuli ba lokela ho patiloe ho phahamisa leoto le amehileng ka hohle letsatsi le ho qoba ho boloka boima ba nako e telele. Mokuli le eena o ka eletsoa hore a sebelise masela a leqhoa makhetlo a mangata ka mor'a metsotso e 20 ka nako le nako.
Ho ikoetlisa ha thep lengole ea mangole e lokela ho sebelisa mofuta o hlophisitsoeng o tsoelang pele moruong. Ts'ebeliso e bulehileng ea litulo le mechini ea Isotonic e ka sebelisoa ke bakuli ba nang le boima ba 'mele e thibetsoeng.
Mehato ea Phekolo: Ha u sebelisa thupa kapa 'mala o tataisang ngaka, roala boima ba' mele bo tsoelang pele tlasa mabili; Ackle ea Ankle Dorsiflexion / Clarsal Flexion / varrus / valgus; silika; Joint ea lokolla; Boikoetliso bo matla ba mesifa ea mesifa ea mesifa; kalafo ea 'mele; kalafo e batang.
Libeke 0-2: Brace e khubelu e sa rateheng, Ankle ka ho sa nke lehlakore; boima ba 'mele bo aparetsoeng ka lithupa haeba ho lumelletsoe; Ice + Compression / Fuma kalafo ea mabenyane a mafetoheli; stee balese le tšireletso ea maqakabetso ea maqakabetso ea lehlaka le sebetsang Li-Quadrices tsa Khalefo, Koetliso ea Thruble
Libeke tse 3: Tšehetso ea leoto le bokhutšoanyane e sa khonehe, Ankle e sa nke lehlakore. Ho tsamaea ha metsi a nakoana a ho jara likonyana; mafolofolo + - e thusitse li-var tsa meqomo ea toropo ea toropo, koetliso ea maoto ea maoto (+ - Koetliso ea boto ea tekano)) E potlakisa metsamao e nyane ea akle e kopaneng (intertarstal, Tibiotalar) ka ho se nke lehlakore; Ha a ha a batla Quadriceps, koetliso ea likolobelo ka thibelo ea koluoa.
Libeke tse 4: Koetliso e sebetsang ea maqaqailana ea ankle; Khanyetso e Arohang ea Clar Claar Clexar Koetliso ea lekhetho ea 'mele ea Gait - IskinETIC Koetliso ea ho hanyetsa (> 30 degrees / sec); E phahame e phahameng ea ho lula e tlase ea ho hanela koetliso ea lithupelo tse tlase.
Libeke tse 5: Tlosa moseta o moputsoa, 'me bakuli ba bang ba ka ea koetliso ea kantle; Chelete ea leoto la leoto la habeli ho phahama koetliso; Koetliso ea lekhetho ea 'mele ea' mele ea 'mele ea Iskintic e itekanetseng (20-30 degrees / ea bobeli); Koetliso ea setulo se matla se chesang e tsitsitseng; Koetliso e hohelang (ts'ireletso nakong ea ho fola).
Libeke tse 6: Bakuli bohle ba ile ba tlosa basali 'me ba etsa koetliso sebakeng se ka ntle; Koetliso e tloaelehileng ea achilles teddles ho maemo a lutseng; Ho hanyetsa tlase (ho itsamaela) ho potoloha ha mesifa ea mesifa ea mesifa ea mesifa ea mesifa ea mesifa ea mesifa ea mesifa ea mesifa e fapaneng, ho hanyetsa lipalo) lihlopha tse peli; Koetliso ea chelete e le 'ngoe ea leoto (lehlakore le phetseng hantle --- le leng phetoho e amehang butle butle); ho tsamaea ka mokhoa oa ho tsamaea.
Tekanyetso ea Khopiso: Bohloko le Edema li laoloa; Ho jara boima ba 'mele ho ka etsoa tlasa tataiso ea ngaka; Dorfolexion e fihla maemong a sa nke lehlakore; Matla a tlase a meroho a tlase a meroho e fihla sehlopheng sa 5/5.
Mohato oa bobeli kamora ho buuoa
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Mohato oa bobeli, ho ne ho e-na le liphetoho tse hlakileng maemong a boima, keketseho ea roma ea maikutlo a ammeng le ntlafatso ea matla a mesifa.
Pakane ea mantlha: Ho khutlisetsa mefuta e lekaneng ea ho sisinyeha ka sekhahla e tloaelehileng le litepising tse tloaelehileng. Khutlisa Dorfolexion, varus, le matla a valgus ho sehlopha se tloaelehileng sa 5/5. Khutlela ka gait e tloaelehileng.
Mehato ea Phekolo:
Tlas'a tšireletso, e ka mamella boima ba 'mele ka tieo ea ho itloaha ka matla' meleng, 'me e ka ba le marikhoe ha ho se na bohloko; Sistimi ea matloana a tlasa metsi a thibella; in-swee heel Pad e thusa ho khutlisetsa lenane le tloaelehileng; ankle ankle driflexion / valrus / Boikoetliso; koetliso ea boitlamo; Boitšoaro ba Isometric / Isotonic
Boholo ba boikoetliso bo botle le bo kopaneng ba inshorense ho nts'etsapele ho khutlisetsa pele ho khutlisetsa maikutlo, ho leka-lekana le juromoscular le botsitso. E le matla le tekano e khutlisetsoa, mohlala oa boikoetliso o boetse o fetoha lipheto tsohle tse tlase tsa lipheletsong tse tlase tse sa feleng. Ho silila ha letlalo, phekolo ea 'mele le khokahano e nyane e kopaneng e lokela ho tsoela pele ha ho hlokahala.
7-- 10 Libeke: Mokuli o lokela ho qala ka ho roala letlale tlasa ts'ireletso ea marikhoe a nang le tšusumetso e felletseng, ebe o tlosa marikhoe le lieta tse aparetseng ka botlalo. Pad ea serethe e ka beoa sereteng nakong ea phetoho ea leoto ho ea seroteng.
Bophahamo ba pad ea lehare e lokela ho fokotseha ha mefuta e menyesang ea bompoli e eketseha. Ha Gait ea mokuli e khutlela ho tloaelehileng, pad ea heel e ka bakoloa.
Gait e tloaelehileng ke ntho ea bohlokoa bakeng sa ho tsamaea ntle le ho kokobela. Lipula tsa maqaqailana li kenyelletsa ho feto-fetoha ha masimo le katoloso ea Dorsi. Dorsiflexion e bolela hore menoana e khutsitsoe ka thata kamoo ho ka khonehang, ke hore, leoto le qobelloa ho khutlela boemong bo lekaneng;
Mothating ona, koluoa e bonolo le inversion e matla a ho etsa inversion e ka qalisoa, 'me lihlopha tsa rabara li ka sebelisoa ho ikoetlisa ka mohato ona. Theha matla a mesifa ka ho taka sebopeho sa litlhaku ka sesebelisoa sa hau se nang le sesebelisoa sa axis. Ha mefuta e fapaneng ea metion e finyeletsoe.
U ka qala ho ithuta mesifa e 'meli ea mantlha ea ho feto-fetoha ha namane ea follva. Ho ikatisa ea ho feto-fetoha ha ho hanyetsa le ho feto-fetoha ha mangole ho 90 ° ho ka qala libeke tse 6 kamora ho buuoa. Ho ikarola ho feto-fetoha ha ho hanyetsa ka mokhoa o phahameng ka mangole ho ka qala ka beke ea 8.
Ho feto-fetoha ha limela le tsona ho ka boela tsa etsoa mohatong ona u sebelisa sesebelisoa sa ho phatloha ka mangole le mochini oa leoto. Ka nako ena, ho ikoetlisa ka koloi e tsitsitseng ho lokela ho etsoa ka phatla ea phaello, 'me butle-butle chelete e lokela ho eketseha. Ho tsamaea ka morao ho ho tsamaea ka morao ho molumo o ntlafatsang o ntlafatsang Hangata bakuli bana ba fumana ho ea morao ba phutholohile haholoanyane hobane e fokotsa tlhoko ea priming. Hape hoa khoneha ho hlahisa boikoetliso ba pelehi. Bophahamo ba mehato e ka eketseha butle-butle.
Micro-squat e nang le ts'ireletso ea majoe (terata ea achillos e atolositsoe tlasa bohloko ba bohloko bo sa rateheng); Lihlopha tse tharo tsa ho hanyetsanang ka tsela e itekanetseng (ka ho feteletseng) ho potoloha mekhabiso ea mesifa ea methapo ea methapo ea methapo ea methapo ea methapo ea methapo ea methapo ea methapo, ho hanyetsa valgius); Toe e timela (ho hanela koetliso e phahameng) thupelo); Toe o phahamisa mangole a otlolohileng sebakeng se lutseng (se phahameng haholo koetliso ea gastrocnemius).
Ts'ehetsa boima ba 'mele ho Bak hard ho matlafatsa koetliso ea game e bonolo; Ela Camane ea etella koetliso + - ho tsosa emg setulong se emeng; Etsa pampi bocha bocha ka tlasa ho thekesela; etsa koetliso ea ho phomola hape ka forepele e nang le phallo (e ka bang metsotso e 15); Koetliso ea ho ikoetlisa (boto ea Balance).
Libekeng tsa ho ikoetlisa ka mokhoa o hlakileng oa namane; Ho ema Camane ea ho emisa namane (ho boloka mobu, haeba ho hlokahala, ho khoptjoa ha mesifa ea motlakase ho ka eketsoa); Koetliso ea ho khutlisa esale pele ea pherekano e matlafatsang (e ka bang metsotso e 30); Ho phahamisa maoto, ho hlokomela ha tabo, mohato ka mong ke oa 12 o sekisang, ka taolo ea litšoantšo le eccentric; Tsoela pele ho tsamaea, ho tlosa tlase ho tsamaea; trampoline translance ea Lekala la Tekanyetso.
Khokahano ea kamorao
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Beke 16: Ho fetoha ha maemo (tai chi); Lenaneo la ho tsamaisa le qala; koetliso ea bophahamo ba naha.
Likhoeli tse 6: Papiso ea lipheletso tse tlase; Teko ea Boitsebiso ea Isokintic; Thutong ea ho sekaseka; Leoto le le leng la leoto le le mong ho phahamisa metsotsoana e 30.
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Nako ea poso: nov-25-2022
