Tom qab raug mob, nws yog qhov tseem ceeb rau cov pob qij txha kom rov tuaj yeem rov ua kom zoo. Ib qho kev pabcuam zoo yuav muaj xws li kev ua kom muaj kev sib raug zoo. Qhov no yog qhov tseem ceeb tshaj plaws tom qab raug mob sab nraub qaum sab, qhov twg ua qhov nyhav txhua hnub xws li kev taug kev xav tau kev txhawb nqa.
Kev sib koom tes ua rau lub cev raug mob
Thawj kauj ruam ua kom muaj kev sib raug zoo tom qab lub cev raug mob txo qis yog ntsuam xyuas cov pob qij txha lossis kev ua tsis zoo los ntawm kev raug mob.
Koj tus kws kho mob lossis tus kws kho mob yuav kuaj xyuas kev sib koom tes thiab kuaj seb puas muaj zog los yog qhov tsis muaj zog hauv cov nqaij mos (tendons, ligaments, thiab cartilage). Txoj kev kho cov khoos pob no tuaj yeem yuav tsum tau sib txuas, bracing los yog tej zaum phais.
Thaum cov pob qij txha raug xa rov qab mus ua kom zoo, muaj kev sib koom ua ke ruaj ntseg. Cov kev ua tshwj xeeb raug sau tseg los pab txhawb txoj haujlwm. Cov kev ua tiav ntawm qhov kev ua tiav, qhov kev txiav txim siab, qhov ntau ntawm qhov kev tawm suab, kev hloov, lub zog, thiab kev ua kom tiav. Yuav kom ua kom tag nrho rov qab los ntawm kev raug mob, ib tus neeg ncaws pob yuav tsum koom nrog qhov kev pab cuam kho mob.
Neuromuscular Training thiab Proprioception
Cov kev cob qhia rau cov tswv yim thiab cov tswv yim yog cov tseem ceeb rau kev sib koom ua ke. Kev tswj cov hlab ntsws (Neuromuscular control) yog cov lus teb rau kev sib koom tes uas tsis tshwm ntsej muag. Nws yog li cas tus neeg khiav dejnum ua kom tsis ncaj rau txoj kev pavement lossis hloov nws qhov kev nyhav kom nyob twj ywm ntawm kev sib tw. Cov ntaub ntawv tshwj xeeb muaj xws li kev muaj peev xwm txhawm rau txheeb xyuas txoj hauj lwm, kev txav, kev taw qhia, qhov ntev thiab kev khiav ceev.
Hauv kev tshawb xav, ib qho sib koom tes uas muaj qib siab txog kev tswj hwm neuromuscular thiab cov tswv yim tawm tswv yim zoo heev tuaj yeem ua raws li qhov sib txawv ntawm cov rog tso rau hauv qhov kev ua ub no thiab txo qhov kev raug mob ntawm kev raug mob. Yog li ntawd, lub hom phiaj ntawm proprioceptive ce yog mus qhia cov proprioceptors sib koom hloov mus rau stimuli tau txais los thaum lub caij ua ntej los yog ua ntej pib ntawm ib qho kev tshem tawm deleterious.
Kev Txawj Txawj
Tom qab raug mob, ib tus neeg ncaws pob yuav tsum tau ua kom tau qoj ib ce kom rov tau txais cov kev txawj ua si thiab rov qab kawm txog cov qauv uas tau ua thaum tsis siv neeg. Los ntawm kev xyaum ua haujlwm , tus neeg ncaws pob tuaj yeem txhim kho nws rab peev xwm los kho kom sai thiab txo qis dua lwm tus raug mob.
Kev tshawb nrhiav qhia hais tias cov neeg mob uas koom rau hauv cov hlab ntsha ntawm txoj hlab ntsha ntawm txoj hlab ntaws tom qab cov pob txha txhav tau zoo dua thiab ua rau cov nqaij mob hloov dua siab tshiab dua cov neeg uas tsis ua haujlwm li no. Cov kws qhia tau siv cov neuromuscular ce los tiv thaiv thiab kho ACL cov kev raug mob.
Cov Qauv Quav Qis Qis Qis dua
Cov nram qab no siv tau los kho kom qhov mob qis qis dua qhov raug mob. Ntxiv cov kev qoj qeeb li ob peb lub lim piam li zam. Cov kev ua hauv no yuav tsum tau ua ke nrog ib qho kev ua tau zoo thiab maj mam siv cov lus tsa suab thiab kev txhawb zog. Koj yuav tsum ua haujlwm nrog koj tus kws kho mob lub cev kom tsim cov kev pabcuam zoo rau koj qhov kev raug mob thiab koj cov kev txwv.
- One-leg Balance. Sim ua sawv ntsug ntawm ib ceg rau 10-30 feeb
- One-leg Balance nrog qhov muag kaw.
- Qhov Nyiaj Tshuav Board Board Pob. Thaum lub sijhawm ntsuas ntawm lub rooj sib tham, kev sib tw, los sis Bosu Ball ntes thiab pov npab cov pob (5 phaus) tshuaj nrog ib tus khub.
- Qhov Tshuav Tshuav Tshuav nrog Half-squats. Thaum lub sijhawm ntsuas ntawm lub rooj sib tham hauv wobble, ua 10 qeeb, tswj ib nrab squat.
- Nqa tawm mus nrog Tshuav Board. Npaj kom muaj vaj huam sib luag (los yog lub ncoo ua lub ncoo lossis ua npuas ncauj) 6-8 nti siab tshaj li qhov koj pib. Kauj ruam li 10 zaug.
- Nqis mus nrog Tshuav Board. Npaj kom muaj vaj huam sib luag (lossis lub hauv ncoo lossis cov ncoo hauv ncoo) 6-8 nti qis tshaj qhov koj pib taw tes. Nqis 10 zaug.
- Lateral Plyometrics . Ua ib sab (sideways) nqis-nqis thiab ces nce qib.
- Tib ceg Hops. Cia siab rau pem suab thiab mloog zoo rau "ua kom" lub tsho.
- Tib ceg taw ntog. Cia siab los ntawm qhov chaw kom pom hauv av.
- Reactive Spot Jumps. Muab cov xev xev tso rau hauv pem teb thiab raws li tus khub hu tawm ib tug naj npawb, cia siab rau tus lej ntawd.