Lissafin hawan gwaninta, ko ACL, yana daya daga cikin manyan ligaments hudu na gwiwa. Raunin da aka yi wa ACL sune raunin wasanni na yau da kullum kuma zai iya zama raunin lokaci. Sabuwar bincike shine binciken hanyoyin da za a hana ACL ta raunana a kokarin da za a kauce wa lokacin bata lokaci daga wasanni da kuma gasar.
Tsarin gwiwa yana dogara ne akan dalilai daban-daban. Abubuwa biyu mafi mahimmanci su ne tsaka-tsalle da tsaka-tsakin ƙarfin gwiwa.
- Ƙararruwa masu mahimmanci
Ƙararradiyar mahimmanci sune manyan ligaments hudu na gwiwoyi: lagament da ke ciki na baya (ACL), linzamin jini na baya (PCL), da ligament da ke tsakanin magunguna (MCL), da Liga Liga (LCL). - Dynamic Stabilizers
Ƙararruwar ƙarfin gwiwa na gwiwa suna da tsokoki da ka'idar da ke kewaye da haɗin gwiwa. Wadannan tsokoki da tendons ana sarrafa su ta hanyar abin da aka sani da shigarwar neuromuscular, da kunnawa ba tare da izinin waɗannan sassa don sarrafa matsayi na haɗin gwiwa ba.
Ana amfani da horo na neuromuscular don koyar da jikinka mafi kyawun dabi'u don ciwon gwiwa. Ta hanyar horo yadda gwiwa ke motsawa, musamman a lokacin da ka yi tsalle, saukowa da haɓakawa, zaka iya kula da matsayi mafi ƙarancin gwiwa. Yawancin karatu sun nuna cewa shirye-shirye na neuromuscular zai iya rage yiwuwar rauni na ACL.
Nazarin ya gano cewa shirye-shiryen da suka hada da plyometrics, ƙarfafawa, shimfiɗawa da daidaitaccen horo sun kasance mafi kyau wajen hana ciwon raunin ACL, musamman ma 'yan wasan matasan mata.
Kwayoyin lissafi sun haɗa da hotunan tsalle-tsalle da yawa wadanda suke gina karfi da iko.
Cibiyar Ilimin Harkokin Ilimin Harkokin Ilmin {asar Amirka na Yarda da Shirin Shirye-shiryen Cibiyar Nazarin Neuromuscular
Tare da karin yara masu halartar wasanni da aka tsara da kuma yin horo na tsawon lokaci, raunin ACL ya zama na kowa.
Wadannan sune musamman akan tasirin 'yan mata da ke wasa da ƙwallon ƙafa, wasan kwallon volleyball, kwando, da kuma gymnastics. Wasanni da suka hada da guje-guje, tsalle-tsalle da tsalle-tsalle suna da haɗari ga matasan matasa. Cibiyar Ilimin Harkokin Ilimin Yammacin Amirka (AAP) ta bayar da shawarar bada horo don magance neuromuscular don rage haɗarin rauni na ACL, ta yin bincike cewa zai iya rage haɗarin ta hanyar kashi 72 cikin dari na matasan mata.
AAP ya tsara jerin shirye-shiryen da suka bada shawara ga horarwa da shirye-shirye na wasan makaranta. Wadannan sun haɗa da plyometric da ƙarfafawa.
Shirye-shiryen Horar da Neuromuscular
Shirin na PEP : Daya daga cikin shirye-shiryen neuromuscular da aka fi sani da shi, Tsarin Rashin Raunin, da Haɓaka Gida (wanda aka fi sani da shirin PEP) ya ɓullo a Santa Monica Orthopedics da Cibiyar Nazarin Magunguna. Ana samuwa a matsayin kyauta na kyauta kyauta kuma bidiyon yana samuwa don kyauta. Ana iya saita shi a filin tare da layi ko cones. Shirin yana kimanin minti 15-20 don kammala kuma ya kamata a yi sau uku a mako. Ya haɗa da dumi-dumi, shimfidawa, ƙarfafa, plyometrics da wasanni na musamman na wasanni.
KIPP don Coaches: Wannan kyauta ne ta kan layi tare da zane-zane da kuma bidiyo na gabatarwa ga 'yan wasan mata.
An yi amfani da shi azaman na yau da kullum na mintuna 15 tare da gwaje-gwaje don ƙarfafawa, plyometrics, balance, agility, and stretching. An gina shi ne a makarantar sakandaren Chicago na shekara ta 2006 ta Cibiyar Ann & Robert H. Lurie a Cibiyar Nazarin Wasannin Wasannin Chicago.
Sources:
Griffin LY, et al. "Ba a sani ba Cigaban ciwon daji na ciwon daji: Risk Factors and Prevention Strategies" J. Am. Acad. Ortho. Surg., May / Yuni 2000; 8: 141 - 150.
Alentorn-Geli E, Myer GD, Silvers HJ, Samitier G, Romaro D, Lázaro-Haro C, Cugat R. "Rigakafin wanda ba a tuntube shi ba bayan da ya ji rauni a cikin 'yan wasan ƙwallon ƙafa. Sashe na 2: nazarin shirye-shiryen rigakafi da nufin gyarawa. abubuwan haɗari da kuma rage yawan lalacewar. " Knee Surg Sports Traumatol Arthrosc. 2009 Agusta 17 (8): 859-79. Doi: 10.1007 / s00167-009-0823-z. Afrilu 2009 Yuni 9.
Cynthia R. LaBella, William Hennrikus, Timothy E. Hewett, COUNCIL ON RASKIN RAYUWA DA FITNESS, da SASHE NA KOYARWA. "Rahoton asibiti: Ra'ayin da ake ciki da ciwon ciki: Raunin ganewa, Jiyya, da Rigakafin," Fediatrics May 2014, VOLUME 133 / ISSUE 5