膝关节的前交叉韧带,简称ACL,是业余和职业运动员中都常见的运动损伤,甚至在非运动人群中也因意外伤害而易损伤。ACL较严重的损伤乃至断裂往往结局均需进行ACL重建术,其术后的康复就显得尤为重要,关乎到是否能尽快并以较好地下肢功能回归到日常生活、体能运动当中。若术后采取消极的静养方式“被动”地等待恢复,其最终恢复结果常常难以令人满意,且有较大可能并发其它问题,例如膝关节僵硬、肌肉萎缩无力、膝活动时弹响不稳等等,具体到功能表现一般为上下楼梯有障碍甚至困难、无法深蹲、跑跳不适甚至无法完成等,更别说去进行激烈的、有对抗的竞技性运动。因此,ACL重建术后康复有一些关键时间节点的关键事项是必须注意并做到的,以有利于更好地推进恢复进程。- 强调早期(术后2-3周内)完全伸膝,屈曲角度可循序渐进增加Get the knee straight early (within the first 2-3 weeks), and keep it straight. Flexion can progress gradually
- 以疼痛和肿胀作为训练强度指标,若两者任一无法耐受,说明训练强度过大Use knee pain and knee swelling as a guide. If either or both are increasing, the knee isn't tolerating what you're doing to it
- 跑步是所有运动技术的基础,不管是进阶的急停、转向,还是各向跳跃等
- Technique is everything. Compensation patterns develop after an ACL tear, so focusing on correct muscle and movement/biomechanical patterns is paramount
- Build high impact forces gradually. The articular structures in the knee joint will take time to adapt to a resumption of running, jumping and landing
- To help reduce the chance of re-injury, increase the chance of a successful return to sport, and possibly to reduce the likelihood of osteoarthritis down the trac
- 相比于男性,女性发生ACL损伤的风险更高,是男性的2-8倍
- 女性的髁间窝更小;骨盆更宽、Q角更大、韧带更松弛;激素水平不同,特别是雌激素水平;其它原因:神经肌肉控制较差,女性在应对胫骨前移发生 时,股四头肌比腘绳肌收缩更多;起跳后落地时,女性的髋关节、膝关节屈曲较少,称为“韧带优势”,即韧带承受了更多的负荷
- PEP Program 损伤预防、表现提升方案,15-20分钟,专用于运动损伤预防、提升运动表现的训练方案,其内容包括:热身 Warm-up; 肌肉强化 Strengthening; 超等长训练 Plyometrics; 灵敏性训练 Agilities; 肌肉牵伸 Stretching
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