前十字韧带（ACL） 4-16周训练的一般原则

曹晓东

曹晓东 译

WEEK FOUR TO TEN   4-10周

EXERCYCLE

You should be able to manage up to 30 minutes in one session. Add in some resistance for short periods to work your muscles harder.

WALKING

Walk up to 30 to 40 minutes each day. Increase your stride length and speed as you get more confident.

每天走30-40分钟。逐渐敷加步幅和步频。

Start figure eight walking with large 20 to 30 metre length figure eights. Do ten in each direction. As you get more confident, decrease the side of the figure eight to five to ten metres and increase your walking speed.

8字型走。

Square Walking: walk 20 paces then turn left, another 20 paces then turn left, another 20 paces then turn left and return to the start point. Do ten in each direction.

侧向走（左20步、右20步），10组。

Walking Swerves: position ten objects (real or imaginary) at ten feet intervals directly in front of you. Weave between the objects. Progress this exercise by increasing the speed of walking.

前进与后退走。逐渐敷加速度。

JOGGING

慢跑

Some people may be ready to start light jogging at six weeks following surgery. If you are quite comfortable cycling for up to 30 minutes you can start light jogging in a straight line on even ground. Ensure you do not limp by keeping stride short and slow.

6周后，有部分队员已经可以进行慢跑。如果你可以骑30分钟以上单车仍无不适，就可以在平地方进行直线慢跑。但步幅和步频要小。

EXERCISES

Your Physiotherapist will work through the following exercises with you:

§    strengthening of lower abdominals and gluteals – to promote strength around the pelvis and so gain stability.

稳定性练习----核心练习

§    walking with correct alignment and co-contraction (using gluteals, hamstrings and quadriceps) – may develop new pains if poor alignment, limping, or not tightening muscles correctly.

步态要正确

§    gymnasium for closed kinetic chain exercise – leg press, squats, calf raises, phantom chair, step-up’s and step-down’s, lunges, hopping, skipping.

闭链练习 – 提踵、半蹲、静蹲（phantom chair）、上下台阶、各种跳跃练习

§    balance on balance board, rebounder, exa -slide, swiss ball – poor balance could contribute to the risk of re-injury.

平衡板、瑞士球

You may need to be reviewed by a Sports Physician at this stage to ensure adequate progress is being made.

WEEK TEN TO SIXTEEN

EXERCYCLE / BICYCLE

Continue cycling to the limit of your tolerance.

JOGGING

You can increase your jogging as you gain confidence. Progress by incorporating sideways and backwards jogging. Progress by introducing figure eight and square jogging.

在信心提高后，可以加快慢跑速度。逐渐可以进行侧向和后退跑。也可以逐渐加入8字型跑和方块跑。

EXERCISES

Your Physiotherapist will work through the following exercises with you:

-          gymnasium for open kinetic chain exercises – leg curl, hip extension, hip abduction.

开链练习- 腿外展、内收、蹬伸

-          All gym exercises need to be progressed through various types of strengthening eg. concentric, eccentric, catch-exercises as well as varying speeds and directions of movement.

可以进行不同动作方向的内心、离心练习

A generalised gym programme for upper limb and trunk can be formalised with your trainer.

可以进行上肢和躯干练习。

SPORTS SPECIFIC REHABILITATION

It is necessary to co-ordinate the strengthening and balance work so that specific drills can be practiced and perfected before a return to your particulate sport. These will include jumping and landing, hopping, carioca running and pylometrics.

力量与平衡能力的组合练习：跳、落、克力欧（carioca）跑和超等长练习。

The addition of ball skills and grids will precede a return to training sessions – initially training will be un-opposed and then against opposition as capable.

结合球的练习，并逐渐加入对抗。

A fitness test including co-ordination, resisted movement, speed and balance will precede a return to sport.

体能测试：协调测试、抗阻运动测试、速度和平衡测试

NB: at no stage should exercises cause an increase in pain or swelling – if this happens discuss with your Physiotherapist who will normally suggest a return to the previous level of activity which was asymptomatic.

如果练习中或练习后出现疼痛和肿胀感，即停止练习。随后的练习应采用之前的负荷小的练习。

COMPETITIVE SPORT TRAINING

You can start training for competitive sport after four months from surgery, once you are confident jogging and passed a fitness test.

COMPETITIVE CONTACT SPORT

You may be ready for competitive contact sport by six months following surgery.

术后六个月可以进行专项对抗训练。

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感谢发表原创

Soldier_伦

非常感谢{:soso_e183:}