ʻAmi hamstring - mālama mālama

ʻO kahi kānana ke hele a hoʻonui ʻia kahi mākala a waimaka. Ua kapa ʻia kēia ʻehaʻeha he "muso huki."

Inā ua hoʻokaumaha ʻoe i kou hamstring, ua huki ʻoe i hoʻokahi a ʻoi aku paha o nā mākala ma ka hope o kou wāwae kiʻekiʻe (ʻūhā).

Aia he ʻekolu mau pae o nā hāmeʻa hamstring:

• Papa 1 - māmā māmā a huki paha
• Papa 2 - waimaka ʻāpana hapa
• Papa 3 - piha i ka waimaka uaua

Aia ka manawa hoʻōla i ka papa o ka ʻeha. Hiki i kahi ʻeha o ka papa 1 liʻiliʻi ke hoʻōla i kekahi mau lā, ʻoiai kahi hōʻeha o ka papa 3 hiki ke hoʻolōʻihi ʻia e hoʻōla ai pono ai i kahi ʻoki.

Hiki iā ʻoe ke kali i ka pehu, ka palupalu, a me ka ʻeha ma hope o ka hāmama hamstring. He ʻeha nō ka hele wāwae.

I mea e kōkua ai i kou hamstring muscle e hoʻōla, pono ʻoe:

• ʻO nā koʻokoʻo inā ʻaʻole hiki iā ʻoe ke kau i kahi kaupaona i kou wāwae
• ʻO kahi bandage kūikawā i hoʻopuni ʻia i kou ʻūhā (bandage compression)

ʻO nā ʻōuli, e like me ka ʻeha a me ke ʻeha, e mau paha:

• ʻElua a ʻelima mau lā no ka ʻeha o ka papa 1
• Hiki i kekahi mau pule a i ʻole hoʻokahi mahina no ka ʻeha 2 a 3 paha

Inā pili loa ka ʻeha i ka ʻūhā a i ʻole ke kuli a i ʻole ka nui o ka ʻeha.

• ʻO ia paha ka huki ʻia o ka iwi i ka iwi.
• E kuhikuhi ʻia ʻoe i kahi kauka haʻuki a i ʻole kauka iwi (orthopedic).
• Pono ʻoe i ke ʻoki e hoʻopili hou i ka tendon hamstring.

E hāhai i kēia mau kaʻina hana i nā lā mua a i ʻole mau pule ma hope o kou ʻeha.

• Hoʻomaha. Kāohi i kekahi hana kino e hōʻeha i ka ʻeha. E mālama i kou wāwae me ka hiki ke hiki. Pono ʻoe i nā koʻokoʻo ke neʻe ʻoe.
• Ice. E kau i ka hau i kāu hamstring ma kahi o 20 mau minuke, 2 a 3 mau manawa i ka lā. Mai hoʻopili pololei i ka hau i kou ʻili.
• Kaohi ʻana. Hiki i kahi kāʻei compression a wahī paha ke hōʻemi i ka pehu a hoʻomāmā i ka ʻeha.
• Kiʻekiʻena Ke noho, mālama i kou wāwae i hāpai iki ʻia e hoʻemi i ka pehu.

No ka ʻeha, hiki iā ʻoe ke hoʻohana i ka ibuprofen (Advil, Motrin), naproxen (Aleve, Naprosyn), a i ʻole acetaminophen (Tylenol). Hiki iā ʻoe ke kūʻai i kēia mau lāʻau ʻeha ma ka hale kūʻai.

• E kamaʻilio me kāu kauka olakino ma mua o ka hoʻohana ʻana i kēia mau lāʻau inā loaʻa ʻoe i ka maʻi puʻuwai, ke koko kiʻekiʻe, nā maʻi maʻi konohiki, a i ʻole nā ​​maʻi ʻeha o kou ʻōpū a i ʻole nā ​​kahe kūloko i ka wā i hala.
• Mai lawe i nā mea i koi ʻia ma ka ʻōmole a i ʻole nā ​​mea hāʻawi.

Ke hōʻemi iki kou ʻeha, hiki iā ʻoe ke hoʻomaka i ka hoʻomālamalama ʻana i ka māmā a me ka hana kino māmā. E ʻike pono ka ʻike o kāu mea hāʻawi.

E hoʻonui mālie i kāu hana kino, e like me ka hele wāwae. E hāhai i nā hoʻomaʻamaʻa a kāu mea hāʻawi i hāʻawi ai iā ʻoe. Ke hoʻōla a me ka ikaika o kāu hamstring, hiki iā ʻoe ke hoʻohui i nā kikoo a me nā hoʻoikaika ʻana.

Mālama pono ʻaʻole e kaomi ikaika iā ʻoe iho a wikiwiki paha. Hiki ke hoʻi hou kahi kānana hamstring, a haehae paha kāu hamstring.

E kamaʻilio i kāu mea hāʻawi ma mua o ka hoʻi ʻana i ka hana a i ʻole nā ​​ʻano hoʻoikaika kino. Ke hoʻi nei i ka hana maʻamau i ke kakahiaka nui a hiki i ka reinjury.

E hāhai me kāu mea hoʻolako 1 a 2 mau pule ma hope o kou ʻeha. Ma muli o kāu ʻeha, makemake paha kāu mea hāʻawi e ʻike iā ʻoe ma mua o hoʻokahi manawa i ka wā o ka hoʻōla.

Kāhea i kāu mea hāʻawi inā:

• Loaʻa kou ʻōlohelohe a wīwī paha.
• ʻIke ʻoe i ka piʻi koke o ka ʻeha a me ka pehu paha.
• ʻAʻole e hoʻōla kāu ʻeha e like me ka mea i manaʻo ʻia.

Huki i ka ʻume hamstring; ʻŪhā - hamstring

ʻO Cianca J, Mimbella P. Hamstring kānana. I: Frontera WR, Silver JK, Rizzo TD Jr, eds. Nā mea nui o ka lāʻau lapaʻau a me ka hoʻoponopono hou. ʻEhā ed. Piladelapia, PA: Elsevier; 2019: chap 68.

Hammond KE, Kneer LM. Nā hōʻeha hamstring. I: Miller MD, Thompson SR, eds. ʻO DeLee, Drez, & Miller's Orthopedic Sports Medicine. 5th lā. Piladelapia, PA: Elsevier; 2020: chap 86.

ʻO Reider B, ʻo Davies GJ, ʻo Provencher MT. Pākuʻi nā mākala e pili ana i ka pūhaka a me ka ʻūhā I: ʻO Reider B, ʻo Davies GJ, Provencher MT, eds. ʻO ka hoʻihoʻi Orthopedic o ka mea haʻuki. Piladelapia, PA: Elsevier Saunders; 2015: chap 24.

ʻO Switzer JA, Bovard RS, Quinn RH. Orthopedics wao nahele. I: Auerbach PS, Cushing TA, Harris NS, hua. Ka Laau Lāʻau ʻo Auerbach. ʻEpekema 7 Piladelapia, PA: Elsevier; 2017: chap 22.

• ʻO Sprains a me nā Strains