Iinjongo zoMnqonqo

Ukuseta iinjongo zomqolo kubalulekile kwisicwangciso sonyango lomntu ngamnye ukuze kuqinisekiswe ukuchacha okucokisekileyo nokuphumelela okulandelayo:

• Ukuhlinzwa
• I ngxaki
• Imeko yomqolo

Xa uphuhlisa iinjongo kunye nogqirha okanye ingcali yomgogodla, usebenzisa indlela eyaziwayo eyaziwa ngokuba SMART kuyacetyiswa. Abantu ngabanye bayakhuthazwa ukuba bazibekele usukelo lokufeza ukukhula kwabo nokuphucula. Ingumzekelo wokwenza iinjongo kunye neenjongo ezibandakanya iinjongo zonyango ezibandakanya:

• ulawulo Pain
• Ukubuyiswa komzimba
• Impilo Yengqondo
• Uqheliso lomsebenzi
• Ukunxibelelana
• Ukutya okuchasene nokuvuvukala

I-SMART Spinal Goals

Isishunqulelo simele:

Ecacileyo

• Kujongwe inkalo ethile yokuphucula.

Ngqi niseka

• fumana iindlela zokulandelela inkqubela.
• Oku kunokuba ngabalandeleli bempilo, ijenali yemihla ngemihla - ukubhala, ividiyo, umqeqeshi wezempilo, njl.

Inokufumaneka

• Qinisekisa ukuba usukelo luyafezekiswa.
• Bonisa ukuba zeziphi izixhobo okanye iiseti zezakhono ezifunekayo ukuze ufikelele usukelo.

Eyinyaniso

• Iinjongo ezijolise kwiziphumo.
• Ukulinganisa iziphumo okanye iziphumo, kuquka impumelelo.

Ixesha elibekiwe

• Zibekele iinjongo kwixesha elinokufezekiswa.

Ukumisela iinjongo kunceda abantu ukuba bajonge inkqubela yabo xa bechacha kukwenzakala, utyando, kunye / okanye iimeko zomqolo. Ukwenza iinjongo zibe zincinci kwenza kube lula ukufezekisa uphuculo. Kuyacetyiswa ukuba ube nomncedisi weqabane ngexesha lokumisela iinjongo kuba iintlungu zinokubeka esichengeni ukwenza izigqibo. Ubuhlungu buchaphazela amandla engqondo okuvavanya ukuphuculwa kunye nokuphendula unyango ngokufanelekileyo. Ukuthatha ezona njongo zibalulekileyo kunye nokugxila kwiibhloko ezincinci zokwakha kunceda abantu ukuba bagcine inkuthazo ngexesha lenkqubo yokubuyisela ixesha elide.

Umahluko phakathi kokuSetwa kweNjongo kunye noNyango

Isicwangciso sonyango esisemgangathweni sakhiwe kwisiphumo esithile kwaye asimiselwanga ukulungelelanisa indlela yokumisela injongo. Isicwangciso sonyango siyadalwa kwaye simiselwe isigulane esinegalelo elincinci lesigulane. Ukumisela iinjongo yintsebenziswano phakathi kwesigulane kunye nogqirha ubeka iinjongo njengamanqaku okunyathela ukufezekisa iinjongo. Ukubeka iinjongo kuxhobisa izigulane ngemfundo, izakhono, kunye nezixhobo zokuphumelela kwaye ziqhubekise loo ngqondo njengoko ubomi babo buqhubeka. Ukufikelela usukelo lwexeshana elifutshane kunceda abantu ukuba babonise izinto ezintle kwiinzuzo ezincinci ezibeka isiseko esiluqilima seenjongo ezicela umngeni kwixesha elizayo.

Iinjongo zoNyango loMnqonqo

Iinjongo zenzelwe umntu ngamnye/ukulungiselela imeko yomntu ngamnye. Ngokomzekelo, isigulana sinokuzibekela usukelo lokubuyela kwimidlalo yempelaveki. Ngoko ke, ukufikelela usukelo kunokufuna ukuba umntu enze umthambo iintsuku ezintlanu ngeveki kwiiveki ezimbini ezizayo oko kunokubandakanya ukubuyisela kwimeko yesiqhelo yonyango lomzimba:

• Ukolula okusisiseko
• Uluhlu lwemithambo yentshukumo
• Ukuqiniswa kwe-Isometric
• Uqeqesho olulungelelanisiweyo
• Uqeqesho lozinzo
• Ukuqiniswa kwe-Eccentric
• Ukufunxa ngenkani
• ukuhamba
• Ukubaleka okulula

Le misebenzi zinjongo ezincinci ezinceda umzimba ukuba ulungele ukuphatha uxinzelelo olongezelelweyo lomzimba.

Umiselo Lwenjongo Xa UBuyiselwa

Imiba yomqolo ijongwa ngokudala iinjongo ezincinci ezifanelekileyo ukufikelela kwinjongo. Ukumisela iinjongo ze-SMART kuyinkqubo yesikhokelo kubaboneleli bezonyango ukunceda ukuchonga oko kubalulekile kwisigulane. Uhlengahlengiso kwiinjongo ze-SMART lunokwenziwa ukuhlengahlengisa iimfuno zomntu ngamnye. Iinjongo zomgogodla zinceda izigulane zifezekise oko kuyimfuneko, zigcine zixhotyiswe kwaye zikhuthaze.

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UkuBumbiswa kweBhunga

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Ukhululekile Kakhulu Ngeenjongo

Umntu unokuba nempumelelo enkulu ekwenzeni umthambo ofanayo ekuqaleni kodwa emva koko uqaphele ukuba baya bebalula kwaye abawuboni umlinganiselo ofanayo wokuqhubela phambili. Kwaloo ndlela yokuzilolonga efanayo, ubunzima obufanayo, kunye nezixhobo ziya kuhamba ukuza kuthi ga ngoku ekufezekiseni injongo. Ekuchacheni, njengoko umzimba usiya usomelela kwaye amanqanaba okuqina ephucuka, kuyacetyiswa ukuba uhlale ucela umngeni ngokwakho ukunqanda ukuwela kwithafa lempilo entle. Inxalenye yenkqubo yokubuyisela kukutshintsha ukuzilolonga ukucela umngeni kumzimba ukuba ufezekise impilo entle kunye nokuphilisa. Abantu ngabanye bayacetyiswa ukuba:

Ukwandisa ubunzima kunye okanye ukubuyisela kwakhona

• Yandisa ubungakanani bobunzima okanye inani lokuphindaphinda kwiseti nganye.

Yandisa okanye unciphise itempo

• Nciphisa ixesha lokuphumla phakathi kweesethi ukugcina izinga lentliziyo liphezulu okanye licothise ukugxila ekucuthekeni kwemisipha.

Zama ngeentlobo ezahlukeneyo zeeseti zokuzilolonga

• Ukuba ubusenza uhlobo olufanayo lokunyuswa, zama iiseti zokulahla, iisupersets, okanye i-AMRAP (i-reps ezininzi kangangoko kunokwenzeka) ukucela umngeni kwizihlunu zakho ngokwahlukileyo.

Funda imithambo emitsha

• Abantu abenza izinto ezininzi zokuphakamisa ubunzima bayacetyiswa ukuba bazibandakanye i-plyometric body exercises.
• Abantu abenza uqeqesho lwekhefu eliphezulu bayacetyiswa ukuba babandakanye umgama omde okanye ukukhwela ibhayisekile.

Ukutshintsha indlela yokuzilolonga kuya kugcina umngeni kumzimba, oyinto enkulu kwinkqubela phambili yezempilo.

Ucaphulo

Alexanders, uJenny et al. "Iinjongo zokumisela iinjongo ezisetyenziselwa ukulungiswa kwe-anterior cruciate ligament: ukuphononongwa kokuqonda kwe-physiotherapists, uqeqesho kunye namava." Ukhathalelo lwe-Musculoskeletal vol. 19,3 (2021): 293-305. doi:10.1002/msc.1535

Bovend'Eerdt, Thamar JH et al. "Ukubhala iinjongo zokubuyisela kwi-SMART kunye nokufezekisa injongo yokufumana isikali: isikhokelo esisebenzayo." Ukubuyisela kwisimo sesiqhelo seklinikhi vol. 23,4 (2009): 352-61. doi:10.1177/0269215508101741

Haas, B et al. "Iinjongo zokubuyisela abantu abanokulimala komgogodla zingahlelwa ngokuchasene noHlelo lwamazwe ngamazwe lokuSebenza, uKhubazeko kunye neMpilo yeMpilo eSetelwe ukulimala kwentambo yomgogodla." Umnqonqo vol. 54,4 (2016): 324-8. doi:10.1038/sc.2015.155