Nyanzvi Mazano ekudzivisa Weightlifting Knee Kukuvara

Kukuvara kwemabvi kunogona kuwanikwa muvanhu vakagwinya vanosimudza masimbi. Kunzwisisa marudzi ekurema kwekukuvara kwebvi kunogona kubatsira mukudzivirira here?

Weightlifting Mabvi Kukuvara

Kudzidzira uremu kwakachengeteka zvikuru kumabvi sezvo kurovedza uremu nguva dzose kunogona kuvandudza simba remabvi uye kudzivirira kukuvadzwa chero bedzi fomu yakarurama ichiteverwa. Kune Vanhu vane kukuvara kwemabvi kubva kune mamwe mabasa, zvisizvo kurovedza uremu zvinogona kuwedzera kukuvara. (Ulrika Aasa et al., 2017) Zvakare, kumonyorora kamwe kamwe, kurongeka kwakashata, uye kukuvadzwa kwagara kuripo kunogona kuwedzera njodzi yekuwedzera kana kugadzira kumwe kukuvara. (Hagen Hartmann et al, 2013) Muviri nemabvi zvakagadzirirwa kutsigira vertical forces pamajoini.

Kazhinji Kukuvara

Weightlifting mabvi kukuvadzwa kunoitika sezvo majoini emabvi anotsungirira zvakasiyana-siyana zvekunetseka uye kushungurudza. Mukurovedza uremu, matsimba anonamatira kune yakaoma bone system yemabvi akabatanidzwa anogona kukuvadzwa nekufamba kwakashata, kuremedza uremu, uye kuwedzera huremu nekukurumidza. Kukuvara uku kunogona kuguma nekurwadziwa, kuzvimba, uye kusagadzikana kunogona kubva kune zviduku kusvika kune zvakanyanya, kubva pakuputika kana kubvarura zvishoma kusvika pakubvarura kwakakwana mumatambudziko makuru.

Anterior Cruciate Ligament - ACL - Kukuvara

Iyi ligament inonamira femur bone yechidya kuzasi kwegumbo shin bone/tibia uye inodzora kutenderera kwakanyanya kana kuwedzera kwemabvi akabatanidzwa. (American Academy of Family Physicians. 2024)

• Anterior zvinoreva pamberi.
• Kukuvara kweAACL kunoonekwa zvakanyanya muvatambi asi zvinogona kuitika kune chero munhu.
• Kukuvadzwa kwakanyanya kune ACL kunowanzoreva kuvhiyazve kuvaka uye kusvika kumwedzi gumi nemiviri yekuvandudza.
• Paunenge uchisimudza uremu, edza kudzivirira kumonyanisa mafambiro emabvi, nemaune kana netsaona, pasi pemutoro wakawandisa.

Posterior Cruciate Ligament – ​​PCL – Kukuvara

• Iyo PCL inobatanidza femur uye tibia panzvimbo dzakasiyana kune ACL.
• Iyo inodzora chero kufamba kwekudzokera kumashure kwetibia pamubatanidzwa.
• Kukuvara kunoitika zvakanyanya nemasimba epamusoro-soro semugumisiro wetsaona uye dzimwe nguva mumabasa apo kushungurudzwa kwechisimba kumabvi kunoitika.

Medial Collateral Ligament – ​​MCL – Kukuvara

• Iyi ligament inochengetedza ibvi kubva pakukotama zvakanyanya kusvika mukati / pakati.
• Kukuvara kunonyanya kuitika kubva pakubata kusvika kunze kwebvi kana kubva kune netsaona bodyweight simba pagumbo rinokotama pakona isina kujairika.

Lateral Collateral Ligament – ​​LCL – Kukuvara

• Iyi ligament inobatanidza bhonzo duku regumbo rezasi / fibula kune femur.
• Zvakapesana neMCL.
• Inochengetedza kufamba kwakanyanyisa kwekunze.
• Kukuvara kweLCL kunoitika apo simba rinosundira ibvi kunze.

Cartilage Kukuvara

• Cartilage inodzivirira mapfupa kubva pakukweshana pamwe chete uye makusheni anokanganisa masimba.
• Knee menisci is cartilage iyo inomisa majoini emabvi mukati nekunze.
• Mamwe marudzi eshwashwa anodzivirira chidya uye mapfupa ekushin.
• Kana cartilage ikabvaruka kana kukuvara, kuvhiyiwa kungadiwa.

Tendonitis

• Yakawedzera uye yakanyanyisa kushandiswa kwemabvi tendon inogona kutungamirira mukurema kwekukuvara kwemabvi.
• Kukuvara kwakabatana kunozivikanwa se iliotibial band syndrome / ITB inokonzera marwadzo kune kunze kwebvi, kazhinji mumhanyi, asi inogona kuitika kubva pakushandisa zvakanyanya.
• Kuzorora, kutambanudza, kurapa kwemuviri, uye anti-kuzvimba mishonga chirongwa chakajairika chekurapa.
• Vanhu vanofanirwa kubvunza murapi wepanyama kuti varwadze kwenguva yakareba kupfuura mavhiki maviri. (Simeon Mellinger, Nyasha Anne Neurohr 2019)

Osteoarthritis

• Sezvo muviri uchikura, kupfeka kwakajairwa uye kubvaruka kunogona kukonzera kukura kwe chemajoini yemabvi akabatanidzwa. (Jeffrey B. Driban et al., 2017)
• Mamiriro acho anoita kuti shwashwa riwombe uye mapfupa achikweshana, zvichikonzera marwadzo nekuoma.

dziviriro

• Vanhu vanokwanisa kuderedza njodzi yavo yekuremesa kukuvara kwebvi uye kurwadziwa nekutevera kurudziro yachiremba wavo uye yevarairidzi vega.
• Vanhu vane kukuvara kwebvi kuripo vanofanira kutevera mazano echiremba wavo kana wepanyama.
• Sleeve yemabvi inogona kuchengetedza tsandanyama nemajoini, ichipa dziviriro netsigiro.
• Kutambanudza mhasuru dzegumbo nemabvi zvinogona kuchengetedza kubatana kuchinjika.
• Dzivisa kungoerekana wafamba nedivi.
• Zvinogoneka kurudziro zvinogona kusanganisira:

Kudzivisa Mamwe Maekisesaizi

• Maekisesaizi ekuzviparadzanisa nevamwe senge gumbo curls, akamira, kana pabhenji, pamwe nekushandisa muchina wekuwedzera gumbo, anogona kusimbisa ibvi.

Deep Squat Training

Tsvagiridzo inoratidza kuti squat yakadzika inogona kudzivirira kubva pakukuvara kwegumbo rezasi kana ibvi rine hutano. Nekudaro, izvi zvinoitika kana zvichiitwa nehunyanzvi hwakakodzera, pasi pekutariswa kwenyanzvi, uye nekufamba zvishoma nezvishoma. (Hagen Hartmann et al, 2013)

Vanhu vanofanira kutaura nachiremba wavo vasati vatanga maitiro matsva ekurovedza muviri. Mudzidzisi wega anogona kupa kudzidziswa mukudzidza maitiro akakodzera uye uremu fomu.

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Mabviro andakaita ACL yangu Chikamu 2

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References

Aasa, U., Svartholm, I., Andersson, F., & Berglund, L. (2017). Kukuvadza pakati pe weightlifters uye powerlifters: kuongorora kwakarongeka. Magazini yeBritish yemishonga yemitambo, 51 (4), 211-219. doi.org/10.1136/bjsports-2016-096037

Hartmann, H., Wirth, K., & Klusemann, M. (2013). Kuongororwa kwemutoro pamabvi akabatanidzwa uye vertebral column ine shanduko mukudzika kwekudzika uye kuremerwa kwehuremu. Mishonga yemitambo (Auckland, NZ), 43 (10), 993-1008. doi.org/10.1007/s40279-013-0073-6

American Academy of Family Physicians. ACL kukuvara. (2024). ACL kukuvara (Zvirwere uye Mamiriro, Nyaya. familydoctor.org/condition/acl-injuries/

Mellinger, S., & Neurohr, GA (2019). Evidence based treatment options for common knee kukuvara mumhanyi. Nhoroondo dzemushonga wekushandura, 7(Suppl 7), S249. doi.org/10.21037/atm.2019.04.08

Driban, JB, Hootman, JM, Sitler, MR, Harris, KP, & Cattano, NM (2017). Kutora Chikamu Mune Mimwe Mitambo Yakabatana NeKnee Osteoarthritis? Ongororo Yakarongeka. Nyaya yekudzidziswa kwemitambo, 52 (6), 497-506. doi.org/10.4085/1062-6050-50.2.08