Lub hauv caug brace tuaj yeem tiv thaiv kev raug mob ntxiv thaum lub sijhawm ua haujlwm siab -

Kai ntsia nws qhov kev xav hauv daim iav gym, nws lub hauv caug qhwv hauv dej khov, nws CrossFit WOD ua tsis tiav. Ob lub hlis dhau los, nws tau hnov ​​​​qhov hloov maj mam "pop" hauv nws lub hauv caug thaum lub sijhawm 225lb rov qab squat - tab sis nws tau txhuam nws li "cov leeg nruj." Ib lub lis piam tom qab, thaum lub sij hawm muaj kev sib tw siab - siv sij hawm luv luv (HIIT), nws tau cog nws txhais taw los hloov kev taw qhia thiab hnov ​​​​qhov mob hnyav: Qib 2 MCL kua muag. "Kuv xav tias braces yog rau 'tsis muaj zog' ncaws pob," Kai hais. "Kuv ua tsis yog lawm. Kuv tus kws kho mob lub cev tau qhia kuv daim vis dis aus ntawm kuv lub squat- kuv lub hauv caug tau ua rau sab hauv, ua rau muaj kev ntxhov siab rau MCL. Nws muab kuv lub hinged brace uas nres qhov kev ua haujlwm sab hauv. Tam sim no kuv hnav nws rau txhua WOD, thiab kuv tsis muaj twinge txij li thaum. Kuv txawm PR'd ntawm 245lbs lub hli dhau los. "

Siab- kev siv zog ntau dua-CrossFit, HIIT, ntaus pob, ncaws pob, ncaws pob- ua rau muaj kev ntxhov siab heev ntawm lub hauv caug. Tsis zoo li tsawg- kev tawm dag zog (yoga, taug kev), HIIT suav nrog:

Sudden cuam tshuam: dhia, lub thawv dhia, lossis sprints xa 5-8x koj lub cev hnyav rau hauv lub hauv caug sib koom hauv milliseconds.

Torsion: Txiav, pivoting, los yog twisting (feem ntau nyob rau hauv basketball, ncaws pob) stretches lub hauv caug ligaments (ACL, MCL) tshaj lawv cov kev txwv.

Mob nkees: Raws li koj cov quads thiab hamstrings log nyob nruab nrab ntawm - kev tawm dag zog, lawv tsis tuaj yeem ua kom lub hauv caug ruaj khov - tawm hauv cov pob qij txha tuaj yeem ua rau tsis zoo thiab raug mob.

Rau cov neeg ncaws pob uas muaj keeb kwm ntawm mob hauv caug, raug mob yav dhau los, lossis "nagging" twinges, cov rog no feem ntau ua rauntxivraug mob- tsis yog cov tshiab xwb. Lub hauv caug brace tsis tshem tawm kev pheej hmoo, tab sis nws ua raws li "cov cuab yeej siv rov qab" rau koj lub cev, txo cov kev ntxhov siab uas ua rau muaj kev puas tsuaj. Hauv qab no, peb yuav piav qhia yuav ua li cas braces tiv thaiv kev raug mob ntxiv, hom twg ua haujlwm rau kev tawm dag zog sib txawv, thiab vim li cas lawv thiaj li xaiv qhov ntse rau cov neeg ncaws pob hnyav.

Ua ntej: Siab npaum li cas -Kev siv zog ua haujlwm raug mob hauv caug (Thiab dab tsi ua rau nws nres)

Txhawm rau kom nkag siab yog tias txoj hlua khi ua haujlwm, koj yuav tsum paub txog "kev raug mob saw" hauv HIIT- thiab yuav ua li cas braces tsoo nws:

Kauj Ruam 1: Muscle Fatigue Sets In

Nruab nrab- kev tawm dag zog (piv txwv li, 20 feeb rau hauv chav kawm HIIT), koj lub quads-koj lub hauv caug lub ntsiab stabilizers- log tsheb. Lawv tsis tuaj yeem ua kom lub hauv caug tsis sib haum thaum dhia lossis squats, yog li kev sib koom tes pib "qhov tsua" sab hauv (valgus collapse) los yog twist.

Brace kho: Compression braces boost ntshav ntws mus rau fatigued nqaij, ncua kev nkees. Hinged braces ntxiv kev ruaj ntseg sab nraud, yog li txawm tias koj lub log tsheb quads, lub brace ua kom lub hauv caug sib npaug.

Kauj Ruam 2: Kev txav ntau dhau ua rau muaj kev ntxhov siab

HIIT txav zoo li lub thawv dhia los yog kev sib tw sab nraud quab yuam lub hauv caug kom khoov, ntswj, lossis txuas mus dhau nws qhov ntau yam. Rau ib tus neeg uas muaj MCL kua muag dhau los, qhov no dhau - txav tuaj yeem rov ua dua - ncab ligament.

Brace kho: Hinged braces nrog "ntau yam ntawm cov lus tsa suab (ROM) nres" txwv deb npaum li cas lub hauv caug tuaj yeem khoov lossis twist. Piv txwv li, ib txoj hlua khi tuaj yeem ua lub hauv caug khoov ntawm 120 degrees thaum squats - txaus los ua qhov txav, tab sis tsis txaus rau strain ACL.

Kauj Ruam 3: Impact Amplifies Existing Weakness

Ib qho kev dhia ib leeg tuaj yeem xa 8x koj lub cev hnyav rau hauv lub hauv caug nrog pob txha mos lossis pob txha zoo. Qhov kev cuam tshuam no hloov "twinge" rau hauv kev raug mob tag nrho.

Brace kho: Patella-Stabilizing braces lossis padded wraps nqus qee qhov cuam tshuam, txo qhov siab ntawm lub hauv caug. Lawv ua zoo li "kev poob siab" rau cov pob qij txha uas twb muaj kev ntxhov siab.

Dr. Ryan Chen, tus kws kho mob ua kis las uas kho cov neeg ncaws pob CrossFit, piav qhia: "Braces tsis ua rau koj invincible-tab sis lawv qhia qhov txawv ntawm koj qhov kev nyiam. High- kev tawm dag zog hnyav thawb koj lub cev mus rau nws qhov txwv; ib txoj hlua khi kom ntseeg tau tias txwv tsis pub ua rau raug mob. Rau cov neeg ncaws pob, nws tsis muaj keeb kwm ntawm {5} cov kev xaiv ntawm lub hauv caug. kev cob qhia."

4 Lub hauv caug Braces uas tiv thaiv kev raug mob ntxiv hauv siab -Kev siv zog ntau

Qhov zoo tshaj plaws brace nyob ntawm koj hom workout thiab cov teeb meem hauv caug uas twb muaj lawm. Hauv qab no yog cov xaiv saum toj kawg nkaus rau cov haujlwm HIIT:

1. Hinged Knee Brace (Zoo tshaj rau Squats, Lunges, Weightlifting)

Weightlifting thiab CrossFit's compound lifts (rov qab squats, pem hauv ntej squats, lunges) muab lub zog ntsug loj ntawm lub hauv caug. Lub hinged brace nrog tiv thaiv -valgus kev txhawb nqa nres lub hauv caug ntawm caving sab hauv- qhov # 1 ua rau MCL thiab ACL hom hauv kev nqa.

Vim Li Cas Nws Tiv Thaiv Kev Mob:

Anti-Valgus Hinges: Rig (tab sis lub teeb yuag) sab tuav uas ua kom lub hauv caug sib npaug ntawm pob taws thaum squats. Tsis muaj nyob rau hauv "qhov tsua" uas strain MCL.

Kho ROM Locks: Teem lub brace kom txwv lub hauv caug khoov mus rau 120-135 degrees (zoo tagnrho rau squats)- txaus los ntaus qhov tob, tab sis tsis txaus rau overstretch ACL.

Wide Straps: Faib siab sib npaug, yog li lub brace tsis khawb rau hauv koj txhais ceg thaum nqa hnyav.

Sab saum toj xaiv: Rehband RX Lub hauv caug Brace

Kai siv txoj hlua khi no rau CrossFit: "Kuv tau hnov ​​​​kuv lub hauv caug qhov tsua thaum rov qab squats-txawm tias hnyav hnyav," nws hais. "Lub brace lub sab tuav kaw kuv lub hauv caug rau hauv qhov chaw. Kuv squatted 245lbs lub lim tiam dhau los, thiab kuv lub hauv caug hnov ​​pob zeb-khoom. Tsis muaj twinges, tsis hloov -tsuas yog lub hwj chim dawb huv."

Cov neeg siv Testimonial: Lila's Lifting Comeback

Lila, ib tug 28-xyoo- lub zog txhawb nqa, rub nws MCL thaum lub sij hawm max squat. "Kuv ntshai tsa hnyav dua," nws hais. "Lub brace no tau ua rau kuv muaj kev ntseeg siab kom rov qab los hauv qab bar. Kuv ntaus 300lb squat PR lub hli tas los-ib yam uas kuv tsis tau xav tias yuav ua tau tom qab- raug mob. Nws tsis yog tsuas yog tiv thaiv rov qab- qhov mob-nws yog pab kuv kom muaj zog."

Nws Yog Leej Twg:

Weightlifters, CrossFit ncaws pob, lossis ib tus neeg ua haujlwm nqa (squats, lunges) qhov twg hauv caug khoov yog qhov tseem ceeb. Zoo meej rau cov neeg uas muaj keeb kwm ntawm MCL hom lossis valgus vau.

2. Compression Tsho nrog Patella Support (Zoo tshaj rau HIIT, Sprinting, dhia Workouts)

HIIT chav kawm (Orangetheory, Barry's Bootcamp) koom nrog kev dhia tas li, sprints, thiab kev txav mus rau sab nraud-cov haujlwm uas ua rau cov leeg nqaij leeg thiab ua rau lub hauv caug qaug zog. Lub tes tsho compression nrog patella gel ncoo boosts ntshav txaus thiab stabilizes lub hauv caug, tiv thaiv tendonitis thiab overuse raug mob.

Vim Li Cas Nws Tiv Thaiv Kev Mob:

Kawm tiav Compression: Tighter nyob ib ncig ntawm tus nyuj, looser nyob ib ncig ntawm tus ncej puab-boosts ntshav ntws mus rau nkees quads thiab hamstrings, ncua kev qaug zog.

Patella Gel Pad: Lub nplhaib mos, silicone uas ua kom lub hauv caug sib dhos thaum dhia. Tiv thaiv "patellar tracking disorder"-ib qho ua rau mob hauv caug hauv HIIT.

Moisture -Wicking Fabric: Nyob twj ywm qhuav thaum tawm hws ua haujlwm, yog li lub tes tsho tsis plam lossis khaus tawv nqaij.

Sab saum toj xaiv: 2XU MCS Lub hauv caug Compression Tsho

Jesse, 31-xyoo- tus kws qhia HIIT, hnav lub tes tsho no rau txhua chav: "Kuv qhia 4 chav kawm ib hnub- dhia, burpees, sprints. Kuv lub hauv caug tau mob los ntawm chav kawm thib peb," nws hais. "Lub tes tsho compression no ua rau kuv cov leeg tshiab, thiab lub patella ncoo nres qhov 'sib tsoo' zoo li. Kuv tuaj yeem qhia rov qab - cov chav kawm rov qab yam tsis muaj mob."

Cov Neeg Siv Ntawv Pov Thawj: Jesse's Pain- Cov Chav Kawm Dawb

Jesse tau siv ibuprofen ua ntej txhua chav kawm los tswj kev mob hauv caug: "Tam sim no kuv tsis xav tau. Lub tes tsho compression zoo li 'ob daim tawv nqaij'- nws txhawb kuv lub hauv caug yam tsis txwv kev txav. Kuv cov tub ntxhais kawm txawm nug tias kuv tau qhov twg - lawv tau pom tias kuv muaj zog dua hauv chav kawm. "

Nws Yog Leej Twg:

HIIT enthusiasts, sprint runners, los yog leej twg ua dhia - hnyav workouts. Zoo rau kev tiv thaiv kev raug mob ntau dhau (patellar tendonitis) lossis tswj kev qaug zog ntawm lub hauv caug.

3. Lateral Stabilizing Brace (Zoo tshaj plaws rau kev ntaus pob, ncaws pob, txav tom qab)

Kev ntaus pob, ncaws pob, thiab ntaus pob tesniv cuam tshuam nrog kev txiav tom qab tam sim ntawd- kev sib tw twisting uas ua rau muaj kev ntxhov siab rau LCL (lub hauv caug sab nraud) thiab ACL. Lub lateral stabilizing brace tau txhawb nqa sab nraud uas txwv lub hauv caug ntawm kev sib tw sab nraud, tiv thaiv LCL hom thiab ACL kua muag.

Vim Li Cas Nws Tiv Thaiv Kev Mob:

Cov Khoom Taw Qhia Sab Nraud: Rigid tuav ntawm lub hauv caug sab nraud uas nqus lub zog ntawm kev txiav sab nraud. Piv txwv li, thaum koj txiav sab laug hauv kev ntaus pob, lub bar nres koj lub hauv caug ntawm kev sib tw sab nraud- tiv thaiv LCL.

Ceev- Kho cov hlua: Velcro straps uas cia koj zawm lub brace nruab nrab -kev ua si yog nws hloov. Tsis tas yuav zaum tawm los hloov kho.

Tsawg-Profile Design: Slim txaus kom haum rau hauv qab pob basketball luv lossis thom khwm ncaws pob -tsis muaj ntau los ua kom koj qeeb.

Xaiv sab saum toj: McDavid 425 X-Fit Knee Brace

Tyler, 22-xyoo- tus neeg ncaws pob hauv tsev kawm qib siab, hnav lub tsho tiv no thaum ua si: "Kuv rub kuv lub xyoo tshiab ntawm LCL-tam sim no kuv yuav tsis nkag mus rau hauv lub tsev hais plaub yam tsis muaj qhov brace," nws hais. "Lub lim tiam dhau los no, ib tus neeg sib tw tau sib tsoo nrog kuv thaum txiav, thiab lub brace tau ntaus. Kuv lub hauv caug tsis txav ib nti. Kuv nyob hauv qhov kev ua si thiab ntaus qhov kev sib tw yeej."

Cov Neeg Siv Ntawv Pov Thawj: Tyler's Game-Hnub Kev Ntseeg

Tyler siv tsis txaus siab thaum lub sijhawm txiav tawm sab nraud- ntshai ntawm kev rov ua dua - ua rau nws LCL raug mob: "Qhov kev tiv thaiv no tshem tawm qhov kev ntshai ntawd. Kuv tuaj yeem txiav nyuaj, dhia, thiab tiv thaiv yam tsis muaj kev txhawj xeeb. Kuv tus kws qhia hais tias kuv qhov kev ua si tau zoo dua vim kuv tsis tuav rov qab. Nws tsis yog ib txoj hlua khi xwb - nws yog lub siab lub ntsws. "

Nws Yog Leej Twg:

Basketball, ncaws pob, ntaus pob tesniv, lossis lwm yam kev ua si nrog kev txiav thiab twists. Zoo tagnrho rau cov neeg ncaws pob uas muaj keeb kwm ntawm LCL hom lossis ACL tsis ruaj khov.

4. Padded Knee Brace (Zoo tshaj rau Gymnastics, CrossFit Gymnastics, Pem Teb Ua Haujlwm)

Gymnastics, CrossFit gymnastics (handstands, nplhaib dips), thiab hauv pem teb -raws li HIIT koom nrog hauv caug, tsaws ntawm lub hauv caug, lossis muab qhov hnyav rau ntawm patella- kev ua si uas ua rau nqaij tawv lossis pob txha pob txha. Lub hauv caug padded brace nrog lub plhaub tawv tawv absorbs cuam tshuam, tiv thaiv lub hauv caug los ntawm kev quab yuam ncaj qha.

Vim Li Cas Nws Tiv Thaiv Kev Mob:

Hard Outer Plhaub: Lub plhaub yas ruaj khov uas nqus tau los ntawm kev ntog lossis hauv caug. Tiv thaiv bruising thiab patellar puas.

Soft Inner Padding: Ua npuas ncauj hauv ob sab phlu uas cushions lub hauv caug thaum ua kom lub brace xis. Tsis txhob txhuam los yog khaus thaum ua haujlwm hauv pem teb.

Ruaj Ntseg Fit: Cov hlua khi uas qhwv ib ncig ntawm tus ncej puab thiab calf, yog li txoj hlua khi nyob twj ywm rau hauv qhov chaw thaum tuav tes lossis dips.

Sab saum toj xaiv: Shock Doctor Ultra Knit Knee Brace

Mia, ib tug 25-xyoo- tus neeg ncaws pob CrossFit, siv lub khawm no rau tes tuav thiab lub nplhaib ua haujlwm: "Kuv tau ua rau lub hauv caug tawg los ntawm kev poob thaum taug kev ntawm tes," nws hais. "Lub plhaub ntawm lub plhaub no nqus tau qhov cuam tshuam-tam sim no kuv tuaj yeem xyaum yam tsis ntshai tsam qhov nqaij tawv. Kuv txawm ntsia 50-taw tes taug kev lub lim tiam dhau los-ib yam uas kuv tau zam ua ntej."

Cov Ntawv Pov Thawj: Mia's Gymnastics Progress

Mia ntshai mus sim gymnastics siab heev tom qab ib tug patellar bruise: "Lub brace no muab kuv lub siab tawv mus sim handstand taug kev thiab lub nplhaib dips. Lub padding yog mos, tab sis lub plhaub yog tawv heev - nws zoo li muaj ib daim thaiv npog rau kuv lub hauv caug. Kuv gymnastics kev txawj ntse tau zoo dua nyob rau hauv 3 lub hlis dhau los lawv tau ua nyob rau hauv ib xyoos ua ntej. "

Nws Yog Leej Twg:

Gymnasts, CrossFit ncaws pob ua haujlwm hauv pem teb, lossis ib tus neeg uas muaj keeb kwm ntawm patellar bruising lossis pob txha. Zoo meej rau kev ua haujlwm siab - cuam tshuam hauv pem teb.

3 Myths About Knee Braces in High -Kev siv zog siv zog (Debunked)

Cov kis las feem ntau zam kev braces vim yog kev ntseeg cuav - ntawm no yog qhov tseeb:

Tswvyim 1: "Braces ua rau koj tsis muaj zog"

Ntau tus xav tias hnav lub brace txhais tau tias koj cov leeg yuav tsis ua haujlwm. Qhov tseeb? Braceskev txhawb nqacov leeg, tsis hloov lawv. Ib txoj kev tshawb fawb 2023 nyob rau hauvPhau ntawv Journal of Strength and Conditioning Researchpom tias cov neeg ncaws pob uas hnav cov hlua khi thaum lub caij nqa tau zoo ib yam (lossis zoo dua) quad lub zog tau txais txiaj ntsig zoo li cov uas tsis tau-vim lawv tuaj yeem cob qhia nyuaj dua yam tsis muaj mob.

Dr. Chen hais tias: "Kuv yeej tsis tau muaj ib tus neeg mob poob lub zog los ntawm kev hnav khaub ncaws. Yog tias muaj dab tsi, lawv tau txais lub zog vim lawv tuaj yeem cob qhia tau zoo dua. Braces cia koj thawb hnyav dua - nyab xeeb."

Tswvyim 2: "Braces Restrict Movement"

Niaj hnub nimno braces yog tsim los rau siab - siv zog. Hinged braces cia koj khoov koj lub hauv caug mus rau 135 degrees (tsawg rau squats, dhia, thiab txiav), thiab lub tes tsho compression hloov tau txaus rau tag nrho ROM. Tib qho kev txav uas lawv txwv yogphom sijkev txav chaw (piv txwv li, sab hauv cav, tshaj -twisting).

Kai ntxiv: "Kuv lub hinged brace tsis txwv kuv ntawm squatting sib sib zog nqus los yog dhia- nws txwv tsis pub kuv tsiv mus nyob rau hauv txoj kev uas mob. Kuv muaj tag nrho cov lus tsa suab rau kuv workouts, tsuas yog nrog ib tug ruaj ntseg net."

Tswvyim hais ua dabneeg 3: "Tsuas yog cov kis las raug mob tsuas yog xav tau braces"

Braces tsis yog rau kev rov qab los xwb -lawv yog rau kev tiv thaiv. Yog tias koj muaj tsev neeg keeb kwm ntawm cov teeb meem hauv caug, ua si - kis las uas muaj kev pheej hmoo siab (kev ntaus pob ncaws pob, CrossFit), lossis hnov ​​​​mob lub hauv caug twing, ib txoj hlua khi tuaj yeem tiv thaiv cov twinges los ntawm kev raug mob.

Lila hais tias: "Kuv xav tias kuv yuav hnav ib txoj hlua khi ua ntej kuv lub kua muag MCL. Kuv xav tias twinges tau ntau lub hlis tab sis tsis quav ntsej lawv. Tam sim no kuv hnav nws txhua qhov kev tawm dag zog-txawm tias kuv lub hauv caug zoo lawm. Kev tiv thaiv yooj yim dua li rov qab los."

Yuav Siv Lub Hauv caug Brace li cas los tiv thaiv kev raug mob ntau tshaj (Pro Tips)

Xaiv txoj cai Brace rau koj qhov kev tawm dag zog: Tsis txhob siv lub tes tsho compression rau qhov hnyav (nws yuav tsis nres valgus vau)- siv lub hinged brace. Muab cov hlua khi rau qhov kev pheej hmoo ntawm kev txav mus los (kev cuam tshuam, torsion, kev txiav sab nraud).

Hnav Nws Ib Txhis: Lub brace tsuas ua haujlwm yog tias koj hnav nws. Yog tias koj xav tias twinges thaum lub sijhawm ua haujlwm, tsis txhob hla lub brace rau hnub tom qab - yog thaum koj muaj kev pheej hmoo tshaj plaws.

Ua ke nrog Kev cob qhia muaj zog: Txhim kho koj cov plaub hau, hamstrings, thiab glutes -cov leeg no yog koj lub hauv caug thawj kab ntawm kev tiv thaiv. Ib txoj hlua khi ua kom cov leeg muaj zog; nws tsis hloov lawv.

Mloog Koj Lub Cev: Ib txoj hlua khi tiv thaiv kev raug mob ntxiv, tab sis nws yuav tsis kho qhov tam sim no. Yog tias koj hnov ​​​​qhov mob hnyav (tsis yog qaug zog), nres ua haujlwm thiab mus ntsib kws kho mob-tsis txhob cia siab rau txoj hlua khi kom "thawb."

Hloov nws thaum hnav: Braces poob kev txhawb nqa thaum lub sijhawm (Velcro hnav tawm, hinges loosen). Hloov koj li txhua 6-12 lub hlis (yuav sai dua yog tias koj cob qhia txhua hnub) kom ntseeg tau tias nws ua haujlwm tau zoo.

Kev xav zaum kawg: Braces Cia Koj Qhia Nyuaj -Tsis Muaj Kev Phem

Kai tam sim no khaws nws lub hinged brace hauv nws lub hnab gym, npaj rau txhua WOD. "Nws tsis yog hais txog kev qaug zog," nws hais. "Nws yog hais txog kev ua neeg ntse. Kuv tuaj yeem thawb kuv qhov txwv, ntaus PRs, thiab paub tias kuv lub hauv caug raug tiv thaiv. Qhov no yog qhov sib txawv ntawm kev ua kis las zoo thiab ib qho zoo heevthiabkev cob qhia nyab xeeb."

Cov lus teb rau "Puas tau lub hauv caug brace tiv thaiv kev raug mob ntxiv thaum lub sij hawm siab - kev siv zog?" yog ib qho muaj zog heev -thaum koj xaiv txoj hlua khi rau koj qhov kev ua si thiab siv nws kom zoo. Nws yuav tsis ua rau koj invincible, tab sis nws yuav tig "kev ntshai ntawm kev raug mob" rau hauv "kev ntseeg siab ua."

Siab - kev tawm dag zog hnyav yog hais txog kev thawb koj lub cev -tab sis tsis yog tus nqi ntawm koj kev noj qab haus huv. Lub hauv caug brace yog koj tus khub hauv txoj kev taug kev ntawd: nws txhawb koj lub hauv caug, tiv thaiv kev poob qis, thiab cia koj ua raws li cov hom phiaj.

Koj tus PR tom ntej yuav tsum tsis txhob raug mob. Lub hauv caug brace zoo xyuas kom nws tsis.

Hu rau tam sim no