Indlela Endachacha Ngayo Emva Kokukrazulwa I-ACL Yam Izihlandlo Ezihlanu—Ngaphandle Kotyando

Umxholo

• Utyando lwam lwe-ACL olungaphumelelanga
• Ndiyibuyisele njani i-ACL yam ngaphandle kotyando
• Icandelo lokuPhila kwakhona
• Uphengululo lwe

Yayiyikota yokuqala yomdlalo webhola yomnyazi. Ndandiqhuba inkundla ngekhefu elikhawulezayo xa umkhuseli wabetha ecaleni kwam wakhupha umzimba wam ngaphandle kwemida. Ubunzima bam bawela emlenzeni wam wasekunene kwaye kulapho ndeva ukuba andilibaleki, "I-POP!"Ingathi yonke into engaphakathi kwamadolo ichithakele, njengeglasi, kwaye iintlungu ezibukhali, ezibethekayo zabetheka, ngokungathi kukubetha kwentliziyo.

Ngeli xesha ndandineminyaka eyi-14 kwaye ndikhumbula ndicinga, "Yintoni le yenzekileyo?" Ibhola yangena kum, kwaye xa ndisiya kutsala i-crossover, ndaphantsa ukuwa. Idolo lam lajikeleza ecaleni, njengependulum kuwo wonke umdlalo. Umzuzu omnye wawundiphange uzinzo.

Ngelishwa, ngekhe ibe lixesha lokugqibela lokuba ndiyive loo mvakalelo yokuba sesichengeni: Ndiyikrazule i-ACL yam izihlandlo ezihlanu; izihlandlo ezine ekunene nakanye ngasekhohlo.

Bayibiza ngokuba yingozi yembaleki. Ukukrazula i-Anterior Cruciate Ligament (i-ACL) -enye yeempawu ezine eziphambili emadolweni-yinto eyenzakeleyo, ngakumbi kwabo badlala imidlalo efana nebhasikithi, ibhola ekhatywayo, ukuskiya, kunye nebhola ekhatywayo ngokungadibani ngequbuliso.

"I-ACL yenye yezona zinto zibaluleke kakhulu emadolweni ejongene nozinzo," ucacisa ugqirha wamathambo uLeon Popovitz, MD, waseNew York Bone kunye neeNgcali eziDibeneyo.

"Ngokukodwa, kuthintela ukungazinzi phambili kwe-tibia (ithambo eliphantsi lamadolo) ngokumalunga ne-femur (ithambo eliphezulu lamadolo). Kwakhona kunceda ukukhusela ukungazinzi kokujikeleza, "uchaza. "Ngokuqhelekileyo, umntu okrazula i-ACL yakhe unokuziva i-pop, intlungu enzulu emadolweni kwaye, ngokuphindaphindiweyo, ukuvuvukala ngokukhawuleza. Ubunzima bobunzima bunzima ekuqaleni kwaye idolo liziva lingazinzile." (Jonga, khangela, kwaye ujonge.)

Kwaye i-ICYMI, abasetyhini kunokwenzeka ukuba bakrazule i-ACL yabo, ngenxa yezinto ezahlukeneyo ezibandakanya i-biomechanics yokufika ngenxa yomahluko kwi-anatomy, amandla emisipha kunye nefuthe lehomoni, utshilo uGqirha Popovitz.

Utyando lwam lwe-ACL olungaphumelelanga

Njengomdlali oselula, ukungena phantsi kwemela kwakuyimpendulo yokuqhubeka nokhuphiswano. UGqr. Popovitz uchaza ukuba i-ACL izinyembezi ayinakuze "iphilise" ngokwayo kwaye kubancinci, isebenze ngakumbi, utyando lwezigulane luhlala luyindlela engcono kakhulu yokubuyisela ukuzinza-kunye nokuthintela umonakalo we-cartilage onokubangela intlungu ebuhlungu, kunye nokuncipha kwangaphambili kwesifo. i-joint kunye ne-arthritis ekugqibeleni.

Kwinkqubo yokuqala, isiqwenga somsipha wam sasetyenziswa njengegrafti yokulungisa i-ACL eqhekekileyo. Ayizange isebenze. Kananjalo akwenziwanga oku kulandelayo. Okanye i-Achilles cadaver eyalandela. Inyembezi zonke zazityhafisa kunale yokugqibela. (Eyeleleneyo: Ukwenzakala kwam akuchazi ukuba ndilunge kangakanani na)

Okokugqibela, ixesha lesine bendiqala kwisikwere sokuqala, ndaye ndagqiba kwelokuba ukusukela ndigqibile ukudlala i-basketball ngokukhuphisana (ngokuqinisekileyo ethatha umthwalo emzimbeni wakho), andizukuya phantsi kwemela ndibeke umzimba wam umothuko. Ndigqibe kwelokuba ndiwuvuselele umzimba wam ngokwendalo, kwaye-njengebhonasi eyongeziweyo-andizukuba naxhala lokuphinda ndiyikrazule,ngonaphakadekwakhona.

NgoSeptemba, ndafumana iinyembezi zam zesihlanu (kumlenze ongaphesheya) kwaye ndanyanga ukwenzakala ngenkqubo efanayo yendalo, engangenisi ngeniso, ngaphandle kokuya phantsi kwemela. Isiphumo? Ndiziva ndomelele kunangaphambili.

Ndiyibuyisele njani i-ACL yam ngaphandle kotyando

Kukho amabanga amathathu okulimala kwe-ACL: IBakala I (i-sprain enokubangela ukuba i-ligament ilula, njenge-taffy, kodwa ihlale ilungile), iBakala II (i-partial tear apho ezinye iifibers ngaphakathi kwe-ligament zikrazulwa) kunye neBanga. III (xa imicu ikrazukile ngokupheleleyo).

Ukulimala kweBakala I kunye neBanga II le-ACL, emva kwexesha lokuqala lokuphumla, umkhenkce kunye nokuphakama, unyango lomzimba lunokuba yiyo yonke into oyifunayo ukuze uphinde ubuye. KwiBakala III, utyando lolona khondo luphambili. (Kwizigulana ezindala, ezingabeki uxinzelelo emadolweni, ukunyanga ngokwasemzimbeni, ukunxiba izihlangu zezilima ezidityaniswe ngentsinjana / ngeplangana kunye nokuguqula imisebenzi ethile yeyona ndlela ifanelekileyo, utshilo uGqirha Popovitz.)

Ngethamsanqa, ndakwazi ukuhamba ngendlela engatyandi kwinyembezi sam sesihlanu. Inyathelo lokuqala yayikukunciphisa ukudumba kwaye uphinde ufumane uluhlu olupheleleyo lwentshukumo; oku kwakubalulekile ukunciphisa iintlungu.

Unyango lweacupuncture lwalungundoqo koku. Ngaphambi kokuba ndizame, kufuneka ndivume, ndandingumbono. Ngethamsanqa ndiye ndancedwa nguKat MacKenzie — umnini we Acupuncture Nirvana, eGlens Falls, eNew York — nongumphathi weenaliti ezintle. (Idibeneyo: Kutheni kufuneka uzame i-Acupuncture-Nokuba awudingi Ukuhlangulwa Kwintlungu)

"Ukwenza i-Acupuncture kuyaziwa ukukhuthaza ukuhamba kwegazi, ukunciphisa ukudumba, ukukhuthaza ii-endorphins (ngaloo ndlela kunciphisa iintlungu) kwaye ihambisa izihlunu ezinamathelayo, ivumela umzimba ukuba uphilise ngcono ngokwendalo," utshilo uMacKenzie. "Eyona nto ibalulekileyo, inika umzimba kancinci ukuba uphile ngokukhawuleza."

Nangona amadolo am akayi kuphinda aphilise ngokupheleleyo (i-ACL ayikwazi ukuvela ngomlingo, emva kwayo yonke into), le ndlela yokuphulukisa ngokupheleleyo ibe yiyo yonke into endingayaziyo ukuba ndiyidinga. "Iphucula ukujikeleza ngokudibeneyo kunye nokuphucula indlela yokuhamba," utshilo uMacKenzie. "Ukwenza i-acupuncture kunokuphucula uzinzo kwimeko yokusebenza ngcono [ngokunjalo]."

Iindlela zakhe ziye zandinceda nedolo lam lasekunene (elo lalityandwe lonke) ngokwaphula izicubu ezizivayo. "Nanini na xa umzimba utyando, kwenziwa izicubu ezibomvu, kwaye kwimbono ye-acupuncture, kunzima emzimbeni," kuchaza uMacKenzie. "Ngaloo ndlela sizama ukunceda izigulane ukuba ziphephe xa kunokwenzeka. Kodwa siyaqonda ukuba ukuba ukulimala kunzima ngokwaneleyo, kufuneka kwenzeke utyando, kwaye ke sizama ukunceda idolo elidibeneyo libuyele ngokukhawuleza. I-acupuncture isebenza ngokuthintela kunye nokuphucula ukusebenza komdibaniso." (Idibeneyo: Ndiphinde ndabuya njani kwiinyembezi ezimbini ze-ACL kwaye ndabuya ndomelele kunakuqala)

Inyathelo lesibini yayikukunyanga ngokwasemzimbeni. Ukubaluleka kokuqinisa imisipha ejikeleze amadolo am (i-quadriceps, i-hamstrings, amathole, kunye ne-glutes yam) ayinakugxininiswa ngokwaneleyo. Le yayiyeyona nto yayinzima kuba, njengosana, kwakufuneka ndiqale ngokukhasa. Ndiqale ngezinto ezisisiseko, ezibandakanya umthambo njengokuqinisa i-quad yam (ngaphandle kokuphakamisa umlenze wam), ukuyiphumza, nokuphinda-phinda i-15. Ngokuhamba kwexesha, ndongeze umlenze wokuphakamisa. Emva koko bendiphakamisa ndihambisa umlenze wonke ngasekunene nangasekhohlo. Akubonakali ngathi kuninzi, kodwa lo yayingumgca wokuqala.

Emva kweeveki ezimbalwa, amaqela okuxhathisa aba ngamajoni am. Ngalo lonke ixesha ndikwazi ukongeza into entsha kwirejimeni yam yoqeqesho lwamandla, bendiziva ndihlaziyekile. Emva kweenyanga ezintathu ndaqala ukudibanisa ubunzima bomzimba, imiphunga; Iintshukumo ezandenza ndaziva ndibuyela kumntu wam wakudala. (Idibeneyo: Olona qeqesho luLungileyo lweBhendi yokuQeqesha kweMilenze eyomeleleyo kunye neeGluth)

Okokugqibela, emva kweenyanga ezine ukuya kwezintlanu, ndakwazi ukubuyela umva kwitayile yokubaleka ndaza ndabaleka. Eyona ilungileyo. Ndiziva. Nanini na. Ukuba ukhe wehlelwa yile nto, uya kuziva ngathi uphinda uqhube uRocky unyuke izitepsi ukuze ube nako"Ndiza kubhabha ngoku" emgceni kuluhlu lwakho lokudlala. (Isilumkiso: Ukubetha umoya sisiphumo esisecaleni.)

Nangona amandla oqeqesho ayebalulekile, ukufumana ubhetyebhetye kwakhona kwakuyimfuneko. Ndihlala ndiqinisekisa ukolula ngaphambi nasemva kweseshoni nganye. Kwaye ubusuku bonke buqukunjelwa ngokubopha iphedi yokufudumeza amadolo.

Icandelo lokuPhila kwakhona

Ukucinga ngendlela eyakhayo kwakubalulekile kum kuba kukho iintsuku endandifuna ukunikezela. "Musa ukuvumela ukwenzakala kukudimaze-kodwa ungayenza le nto!" UMacKenzie uyakhuthaza. "Izigulana ezininzi zivakalelwa kukuba i-ACL ikrazula ngokwenene iyabathintela ukuba baphile kakuhle. Ndibe ne-meniscus yam yokukrazula ngelixa ndikwisikolo se-acupuncture, kwaye ndikhumbula ukunyuka nokuhla kwindlela engaphantsi kwe-NYC kwiintonga ukuya emsebenzini wam wosuku. eWall Street, emva koko ndinyuka ndisihla kwizinyuko zangaphantsi ukuya kwiiklasi zam zokucoca umntu ebusuku. Kwakudinisa, kodwa ndandiqhubeka. Ndiyabukhumbula obo bunzima xa ndinyanga abaguli kwaye ndizama ukubakhuthaza. "

Ayinasiphelo iPT yam, soze ndigqitywe. Ukuhlala ndihamba kwaye ndikhawuleza, mna-njengaye nabani na ofuna ukuziva ulungile kwaye uhlala elungile- kufuneka ndiqhubeke ngonaphakade. Kodwa ukukhathalela umzimba wam kukuzibophezela endikulungeleyo ukukwenza. (Eyeleleneyo: Uhlala Njani Usempilweni (kwaye Uphilile) Xa Wonzakele)

Ukukhetha ukuhlala ngaphandle kwee-ACL's ayisiyiqhekeza lekhekhe elingena-gluten (kwaye ayisiyo protocol yabantu abaninzi), kodwa ngokuqinisekileyo ibisesona sigqibo silungileyo kum, ngokobuqu. Ndilithintele igumbi lokusebenza, i-immobilizer enkulu, emnyama kwaye erhawuzayo emva koqhaqho egcwaliswe ngeentonga, iifizi zesibhedlele kwaye-okona kubaluleke kakhulu-bendisakwazi ukukhathalela amawele am aneminyaka emibini ezayo.

Ngokuqinisekileyo, bekugcwele amahlandinyuka acela umngeni, kodwa ngokusebenza nzima, iindlela zokuphilisa ezipheleleyo, iipads zokufudumeza, kunye nenqaku lethemba, ndingu-ACL-ngaphantsi kwaye ndonwabile.

Kwaye, ndinokuxela kwangaphambili imvula engcono kunoninzi lweemeteorologists. Akunabungozi kakhulu, akunjalo?

Uphengululo lwe