Pākuʻi Hip flexor - mālama ma hope

ʻO ka hip flexors kahi hui o nā mākala i mua o ka ʻūhā. Kōkua lākou iā ʻoe e neʻe, a wili paha, kou wāwae a kuli i luna i kou kino.

Hana ʻia kahi kānana hip hop i ka wā e hoʻolōʻihi a haehae ʻia ai kekahi a ʻoi paha o nā mākala flexor.

ʻAe iā ʻoe nā pale wili e hoʻolōʻihi i kou pūhaka a kūlou i kou kuli. ʻO nā neʻe koke ʻana, e like me ka sprinting, keehi ʻana, a me ka hoʻololi ʻana i ke ʻaoʻao ʻoiai e holo ana a neʻe paha, hiki ke hoʻolōʻihi a haehae i nā pale o ka ʻūhā.

ʻO ka poʻe holo, ka poʻe hana i nā koa koa, a me ka pōpeku, nā kinipōpō, a me nā mea pāʻani hockey i loaʻa i kēia ʻano ʻeha.

ʻO nā kumu ʻē aʻe i hiki ke alakaʻi i ka ʻūleʻa hip hop e komo pū:

• Nā mākala nāwaliwali
• ʻAʻole hoʻomehana
• Nā puʻupuʻu ʻoʻoleʻa
• Trauma a hina paha

E ʻike ʻoe i kahi ʻūlū wīwī i mua o kahi e hui ai kou ʻūhā me kou pūhaka. Aia i ka maikaʻi ʻole o ke kanana, e ʻike paha ʻoe:

• ʻEha haʻahaʻa a huki i mua o ka ʻūlū.
• ʻAmpingmiʻi a ʻeha loa. He paʻakikī paha e hele wāwae me ka ʻole o ka ʻopa ʻana.
• ʻO ka paʻakikī e hele i waho o kahi noho a i ʻole e piʻi mai ana mai kahi squat.
• ʻEha nui, spasms, ʻeha a me ka pehu. E pue paha ka piko o ka ʻūhā o ka ʻūhā. He paʻakikī e hele wāwae. ʻO kēia nā hōʻailona o kahi waimaka piha, kahi mea maʻamau ʻole. Hiki paha iā ʻoe ke palu i mua o kou ʻūhā i kekahi mau lā ma hope o ka hōʻeha.

Pono paha ʻoe e hoʻohana i nā koʻokoʻo no kahi kānana koʻikoʻi.

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 e hōʻeha i ka ʻeha.
• ʻO ka hau i kahi no 20 mau minuke i kēlā me kēia 3 a 4 mau hola no 2 a 3 mau lā. Mai hoʻopili pololei i ka hau i kou ʻili. E wahī i ka hau i ka lole maʻemaʻe ma mua.

Hiki iā ʻoe ke hoʻohana i ka ibuprofen (Advil, Motrin), a i ʻole naproxen (Aleve, Naprosyn) e hoʻemi i ka ʻeha a me ka pehu. Kōkua ka Acetaminophen (Tylenol) me ka ʻeha, ʻaʻole naʻe me ka pehu. Hiki iā ʻoe ke kūʻai i kēia mau lāʻau ʻeha ma ka hale kūʻai.

• E kamaʻilio me kāu kauka ma mua o ka hoʻohana ʻana i nā lāʻau ʻeha inā loaʻa ʻoe i ka maʻi puʻuwai, i ke koko kiʻekiʻe, i nā maʻi puʻuwai, ai ʻole nā ​​maʻi ʻeha o ka 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 kāu kauka.

Hiki paha i kāu kauka ke ʻōlelo aku i kou wā e hoʻomaha ai i kahi, hana ʻoe i nā hoʻoikaika kino ʻaʻole e kānana i nā flexors hip, e like me ka ʻauʻau ʻana.

No kahi ʻeha koʻikoʻi, makemake paha ʻoe e ʻike i kahi mea hoʻoponopono kino (PT). E hana pū ka PT me ʻoe i:

• E kīloi a hoʻoikaika i kou mau mākeke i kou mākeke a me nā mākala ʻē aʻe e hoʻopuni a kākoʻo i kēlā wahi.
• Alakaʻi iā ʻoe i ka hoʻonui ʻana i kāu pae hana i hiki iā ʻoe ke hoʻi i kāu mau hana.

E hāhai i nā ʻōlelo aʻoaʻo a kāu mea hāʻawi no ka hoʻomaha, ka hau, a me nā lāʻau hōʻoluʻolu ʻeha. Inā ʻoe e ʻike nei i kahi PT, e hana pono i nā hoʻoikaika kino e like me ke kuhikuhi. Ma hope o kahi hoʻolālā mālama e kōkua i kou mauʻiʻo e hoʻōla a pale paha i ka hōʻeha ma hope.

Kāhea i kāu mea hāʻawi inā ʻaʻole ʻoe e ʻoi aku ka maikaʻi i loko o kekahi mau pule me ka lapaʻau.

Huki ʻia ka pūhaka ʻōwili - ma hope o ka mālama ʻana; ʻEha Hip flexor - ma hope o ka mālama ʻana; Haehae Hip flexor - ma hope o ka mālama ʻana; Iliopsoas kānana - ma hope o ka mālama ʻana; Muscle iliopsoas i hoʻōla ʻia - ma hope o ka mālama ʻana; Iwi iliopsoas haehae - ma hope o ka mālama ʻana; Pākuʻi Psoas - mālama mālama

Hansen PA, Henrie AM, Deimel GW, Willick SE. Nā maʻi musculoskeletal o ka lālā lalo. I: Cifu DX, hoʻoponopono. ʻO Braddom's Physical Medicine & Rehabilitation. 5th lā. Piladelapia, PA: Elsevier; 2016: chap 36.

ʻO McMillan S, Busconi B, Montano M. Hip a me nā contusions ʻūhā a me nā kanana. I: Miller MD, Thompson SR, eds. ʻO DeLee lāua ʻo Drez's Orthopedic Sports Medicine: Nā Kumu a me nā Hana. ʻEhā ed. Piladelapia, PA: Elsevier Saunders; 2015: chap 87.

• Nā hōʻeha hip a me nā maʻi
• ʻO Sprains a me nā Strains