Kupora kwandakaita Mushure meKubvarura ACL Yangu Kashanu—Ndisina Kuvhiya

Zvemukati

• Kuvhiya Kwangu Kwakakundikana kweACL
• Maitiro Ekudzoreredza Kwangu ACL Pasina Kuvhiya
• The Mental Component of Recovery
• Ongororo ye

Yakanga iri chikamu chekutanga chemutambo webasketball. Ini ndanga ndichirovera kumusoro kwedare pazororo rekutsanya apo mudziviriri akapwanya parutivi rwangu ndokubuditsa muviri wangu kunze kwemiganhu. Huremu hwangu hwakawira pagumbo rangu rerudyi ndipo pandakanzwa izvo zvisingakanganwike, "POP!"Zvakanzwa kunge zvese zviri mukati memabvi angu zvapwanyika, segirazi, uye kurwadziwa kwakapinza, kwekurova kwakarova, kunge kurova kwemoyo.

Panguva iyoyo ndaingova nemakore gumi nemana uye ndinoyeuka ndichifunga, "Chii chakaitika?" Bhora rakaiswa mukati mangu, uye pandakaenda kunokwevera crossover, ndakapotsa ndadonha. Mabvi angu akazununguka-ne-divi, kunge pendulum yemutambo wese. Imwe nguva yakanga yandibira kugadzikana.

Nehurombo, yaisazove yekupedzisira nguva yekuti ndiwane kunzwa kwekunetseka: Ndakabvarura ACL yangu kashanu; kana kurudyi uye kamwe kuruboshwe.

Vanoidaidza kuti hope dzemutambi. Kubvarura Anterior Cruciate Ligament (ACL) - imwe yemakumbo mana makuru mumabvi - kukuvara kunowanzoitika, kunyanya kune avo vanotamba mitambo yakaita sebhasikiti, nhabvu, skiing, uye nhabvu nevasina kuonana kamwe kamwe pivoting.

"ACL ndeimwe yemisungo yakakosha mumabvi inoitisa kugadzikana," anotsanangura chiremba anovhiya Leon Popovitz, MD, weNew York Bone uye Joint Specialists.

"Kunyanya, inodzivirira kumberi kusagadzikana kweiyo tibia (yepazasi yemabvi pfupa) maererano nevakadzi (iro repamusoro pfupa pfupa). Inobatsirawo kudzivirira kutenderera kusagadzikana," anotsanangura. "Kazhinji, munhu anobvarura ACL yavo anganzwa pop, kurwadziwa kwakadzika mumabvi uye, kazhinji, kuputika kamwe kamwe. Kutakura uremu kwakaoma pakutanga uye mabvi anonzwa asina kugadzikana." (Tarisa, tarisa, uye tarisa.)

Uye ICYMI, vakadzi vanowanzobvarura ACL yavo, nekuda kwezvinhu zvakasiyana-siyana zvinosanganisira biomechanics yekumhara nekuda kwekusiyana kweanatomy, simba remhasuru, uye maitiro ehomoni, anodaro Dr. Popovitz.

Kuvhiya Kwangu Kwakakundikana kweACL

Semumhanyi mudiki, kuenda pasi pebanga yaive mhinduro yekuenderera mberi uchikwikwidza. Dr. Popovitz anotsanangura kuti misodzi ye ACL haizombo "pora" pachayo uye kune vadiki, vanoshanda zvakanyanya, kuvhiyiwa kwevarwere ingangoita sarudzo yakanakisa yekudzosa kugadzikana-uye kudzivirira kukuvara kwetikoroti kunogona kukonzera kurwadziwa kwakanyanya, nekukanganisa kusati kwasvika mubatanidzwa uye pakupedzisira arthritis.

Pakuita kwekutanga, chimedu chehamstring chakashandiswa segraft kugadzirisa ACL yakabvaruka. Izvo hazvina kushanda. Kana mumwe akatevera. Kana iyo Achilles cadaver yakatevera. Misodzi yega yega yaiodza moyo kupfuura yekupedzisira. (Yakabatana: Kukuvara Kwangu Hakutsanangure Kukwana Kwangu)

Pakupedzisira, kechina pandakanga ndava kutanga kubva pachikwere chekutanga, ndakafunga kuti sezvo ndakanga ndapedza kutamba basketball nemakwikwi (izvo zvinotora mararamiro pamuviri wako), ndakanga ndisiri kuzopinda pasi pebanga uye kuisa muviri wangu zvakare. trauma. Ndakafunga kudzoreredza muviri wangu nenzira yechisikigo, uye — sebhonasi yakawedzerwa - handife ndakafanira kunetseka nekuibvarura zvakare,nokusingaperizvakare.

MunaSeptember, ndakaona misodzi yangu yechishanu (mune gumbo rakatarisana) uye ndakabata kukuvara nemaitiro akafanana, asingasviki, pasina kupinda pasi pebanga. Zvakaguma nei? Ndinonzwa kusimba kupfuura kare.

Maitiro Ekudzoreredza Kwangu ACL Pasina Kuvhiya

Kune makirasi matatu ekukuvadzwa kweAACL: Giredhi I (sprain inogona kuita kuti ligament itambanuke, se taffy, asi inoramba yakasimba), Giredhi II (kubvaruka kwechidimbu umo mamwe mafiber mukati me ligament anobvaruka) uye Giredhi. III (kana tambo dzakabvaruka zvachose).

KweGrade I uye Giredhi II kukuvara kwe ACL, mushure menguva yekutanga yekuzorora, chando uye kukwirisa, kurapwa kwemuviri kungave izvo zvese zvaunoda kuti uwanezve. KuGiredhi III, kuvhiyiwa kunowanzova nzira yakanakisisa yekurapa. (Kune varwere vakura, vasinganyanyo kumanikidza pamabvi avo, kurapa nemushonga wemuviri, kupfeka chibooreso, uye kugadzirisa zvimwe zviitiko ndiyo nzira yakanakisa yekuenda, anodaro Dr. Popovitz.)

Sezvineiwo, ndakakwanisa kuenda nenzira isiri yekuvhiya misodzi yangu yechishanu. Danho rekutanga raive rekudzikisa kuzvimba uye kuwanazve mafambiro akazara; izvi zvaive zvakakosha kudzikisa marwadzo angu.

Acupuncture kurapwa kwaive kiyi kune izvi. Ndisati ndazviedza, ndinofanira kubvuma, ndakanga ndisina chokwadi. Neraki ndakave nerubatsiro rwaKat MacKenzie - muridzi weAptuncture Nirvana, kuGlens Falls, New York - anova shasha yekugadzirisa tsono dzakanaka. (Yakabatana: Nei Uchifanira Kuedza Kugovera-Nyangwe Kana Iwe Usingade Ruregerero Rwuripo)

"Acupuncture inozivikanwa kusimudzira kuyerera kweropa, kuderedza kuzvimba, kukurudzira endorphins (nekudaro kudzikira kwekurwadziwa) uye inowanzo fambisa nyama dzakanamatira, ichibvumira muviri kupora zvirinyore," anodaro MacKenzie. "Muchokwadi, zvinopa muviri shove shoma kuti upore nekukurumidza."

Kunyange zvazvo mabvi angu asingazomboporese zvakakwana (iyo ACL haigoni kuonekwazve nemashiripiti, shure kwezvose), iyi nzira yekurapa kwakakwana yave iri zvose zvandaisaziva zvandaida. "Inovandudza kutenderera mumubatanidzwa uye inovandudza kufamba," anodaro MacKenzie. "Acupuncture inogona kuvandudza kugadzikana mupfungwa yekushanda zviri nani [zvakare]."

Nzira dzake dzakauyawo pakununura ibvi rangu rekurudyi (iro rakanga ravhiyiwa yese) nekupwanya mavanga. "Chero nguva muviri paunovhiyiwa, zvinyama zvitsvuku zvinogadzirwa, uye kubva pakuona muviri, zvakaoma pamuviri," anotsanangura MacKenzie. "Nekudaro isu tinoedza kubatsira varwere kuti vadzivise pazvinogoneka. Asi isu zvakare tinoziva kuti kana kukuvara kwakanyanya zvakakwana, kuvhiyiwa kunofanira kuitika, uye tobva taedza kubatsira kubatana kwemabvi kupora nekukurumidza. Acupuncture inoshandawo zvinodzivirira pamwe nekuvandudza kushanda kwemubatanidzwa." (Zvakaenderana: Matorero andakaitwa kubva kuMisodzi miviri ACL uye Ndakadzoka Nesimba Kupfuura Kare)

Nhanho yechipiri yaive yekurapa kwemuviri. Kukosha kwekusimbisa mhasuru dzakapoteredza mabvi angu (quadriceps, hamstrings, mhuru, uye kunyange glutes yangu) haigoni kusimbiswa zvakakwana. Iri ndiro rakanga ranyanya kundiomera nokuti, semwana mucheche, ndaifanira kutanga nokukambaira. Ndakatanga nezvakakosha, izvo zvinosanganisira maekisesaizi sekusimbisa quad yangu (pasina kusimudza gumbo rangu), kuizorodza, uyezve kudzokorora kwegumi neshanu kudzokorora. Nekufamba kwenguva, ndakawedzera kusimudza gumbo. Ipapo ndaisimudza ndofambisa gumbo rose kurudyi nekuruboshwe. Izvo hazviratidzika kunge zvakawanda, asi iyi yaive yekutanga tambo.

Mushure memavhiki mashoma, mabhendi ekudzivirira akazova shamwari dzangu. Nguva dzese ini pandaikwanisa kuwedzera chinhu chitsva pane yangu simba rekudzidzira regimen, ndainzwa kusimbiswa. Mushure memwedzi inenge mitatu ndakatanga kupinza huremu hwemuviri, mapapu; mafambiro akandiita kuti ndinzwe kuti ndirikudzokera kuhunhu hwangu hwekare. (Yakabatana: Iyo Yakanakisa Resistance Bhendi Exercises yeMasimba Makumbo uye Kubwinya)

Pakupedzisira, mushure memwedzi ingangoita mina kana mishanu, ndakakwanisa kukanda tsoka ndichitsika-tsika. Zvakanakisisa. Kunzwa. Ever. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge"Giza Bhururuka Zvino" yakamiswa pamutsara wako wekutamba. (Yambiro: Kurova mhepo ndiko kukanganisa.)

Kunyangwe kunyangwe kudzidziswa kwesimba kwaive kwakabatana, kuwana mukana wangu wekudzokera kumashure zvainge zvakangodikanwa. Ndaigara ndiine chokwadi chekutambanudza pamberi uye mushure memusangano wega wega. Uye husiku hwoga hwoga hwaipedzwa nekusungira bota rekupisa mumabvi angu.

The Mental Component of Recovery

Kufunga zvakanaka kwaikosha kwandiri nekuti pane mazuva andaida kurega. "Usarega kukuvara kuchikuodza moyo-asi iwe unogona kuzviita!" MacKenzie anokurudzira. "Varwere vazhinji vanonzwa kunge misodzi ye ACL inovadzivirira kubva pakurarama zvakanaka. Ini ndanga ndine yangu medial meniscus misodzi ndiri muchikoro chekubaya, uye ndinorangarira kukwira nekudzika NYC subway nhanho pamadondoro kuti ndiende kuzuva rangu basa paWall Street, uyezve kukwira nekudzika masitepisi epasi pevhu kuti ndiende kumakirasi angu ekurapa muviri usiku. Zvainetesa, asi ndakaramba ndichienda chete. Ndinoyeuka kunetseka uku pandinorapa varwere uye ini ndichiedza kuvakurudzira. "

Hapana magumo ePT yangu, ini handife ndakapedzwa. Kuti ndigare ndichifamba uye nekukurumidza, ini-semunhu anoda kunzwa zvakanaka uye kugara akagwinya - ndinofanira kuenderera izvi nariini. Asi kutarisira muviri wangu kuzvipira ini ndiri kunyanya kuda kuita. (Zvakafanana: Maitiro Ekugara Akagwinya (uye Sane) Kana Wakuvara)

Kusarudza kugara ndisina ACL yangu hachisi chidimbu chekeke isina guteni (uye kwete iyo protocol kune vanhu vazhinji), asi chave chiri chisarudzo chakanakisa kwandiri, pachezvangu. Ini ndakanzvenga imba yekuvhiyira, iyo hombe, nhema uye inosemesa zvisingaite mushure mekuvhiya immobilizer yakazara nemadondoro, mari yechipatara uye - zvakanyanya kukosha - ini ndaive ndichiri kukwanisa kuchengeta vakomana vangu vaizouya-kuva-makore maviri ekuberekwa mapatya.

Chokwadi, yanga izere nematambudziko anokwira nekudzika, asi nekumwe kushanda nesimba, nzira dzese dzekuporesa, kupisa mapads, uye chiratidzo chetariro, ini ndiri ACL-shoma uye ndinofara.

Uyezve, ndinogona kufanotaura kunaya kuri nani kupfuura vazhinji vemamiriro ekunze. Kwete kunyanyisa shabby, handiti?

Ongororo ye