5 Nā ʻeha holo hoʻomaka (a pehea e pale ai i kēlā me kēia)

Anter

• Kuli o Runner
• Iliotibial Band Syndrome
• Plantar Fasciitis
• Piliformis Syndrome
• ʻO Posterior Tibialis Tendonitis
• Nānā no

Inā he mea hou ʻoe i ka holo ʻana, he mea hou ʻoe i ka honua holoʻokoʻa o nā ʻeha a me nā ʻeha e hiki mai ana ma muli o ka hoʻohui ʻana i nā mile mile. Akā ʻo ka hoʻomaka ʻana a i ka hoʻi ʻana i kahi kaʻina holo e pono ʻole e hoʻopilikia iā ʻoe. Ma hope o nā mea a pau, aia kekahi mau kumu no ka pale ʻana i ka hōʻeha-a ʻaʻohe mea e pili ana i ke ʻano o ka pā ʻana i ke kahua. (Psst! ʻO kēia ka 5 mau hoʻomaʻamaʻa ʻoi loa ka hopena o ka ʻeha.)

A no kāu ʻeha kikoʻī, ua hoʻoponopono mākou iā lākou. Eia ʻelima mau ʻeha maʻamau, a me pehea e pale aku ai a hoʻomaha iā lākou i ka wā e hahau ai.

Kuli o Runner

Nā Kiʻi Corbis

ʻO ka maʻi ʻeha o Patellofemoral, i ʻike ʻia ʻo "Runner's Knee," he mea hopu ia no ka ʻeha e pā ana a puni ka piko. ʻO ka huhū o nā tendons, cartilage, ka momona ma lalo o ka patella, a me nā ʻiʻo ʻē aʻe paha ke kumu hoʻopiʻi i nā maʻi like ʻole e like me ka hoʻohana nui ʻana, ka ʻāʻī ʻana o ka ʻiʻo, nā pilikia wāwae, kahi kneecap misaligned, a i ʻole kekahi mea ʻē aʻe.

E pale aku: E hoʻoikaika i kāu quadriceps a me nā glutes, wahi a Mike Silverman, he lāʻau lapaʻau kino ma ka Halemai for Special Surgery's Sports Rehabilitation and Performance Center ma New York City. E kōkua kēia i ka neʻe ʻana i ka ukana mai kou mau kuli i kou mau wāwae. E hoʻohana i ka wili pahu no ka hoʻopaʻa ʻana i kāu pūʻali IT a me ka lawe lima, a mālama i kou mau hamstrings, quadriceps, a me nā keiki bipi limber me nā kikoo ikaika (e like me kēia 6 Active Stretches Pono ʻoe e hana).

E hoʻomaha: "Inā hoʻomohala ʻoe i ke kuli o ka mea holo, ʻo ke oloka ʻana he ala maikaʻi loa ia e hōʻemi ai i nā hōʻailona," wahi a Silverman. Eia hou, e hau i kou kuli a hoʻohana i ka lipine therapeutic elastic, e like me Kinesio a i ʻole KT Tape, e hoʻopaʻa i kou patella ma ke ʻano he ʻekolu ʻaoʻao.

Iliotibial Band Syndrome

Nā Kiʻi Corbis

ʻO ka iliotibial band-he ligament e holo ana mai kou pelvis a hiki i ka ʻāʻī ma waho o kou ʻūhā kōkua i ka hoʻopaʻa ʻana i kou kuli ke holo ʻoe. Inā paʻa loa, ʻeha paha ʻoe i ke kuli.

E pale aku: E like me ke kuli o ka mea holo, ʻo ka hoʻoikaika ʻana i kāu kīkihi ke kī, a me ka hoʻohana ʻana i ka huila hu e huʻi i kāu pēke IT, i ʻōlelo ʻo Silverman. Hoʻohui mālie i ka mileage, kiola i nā kāmaʻa luhi, hele maʻalahi i ka holo ʻana i lalo, a hoʻololi pinepine i nā kuhikuhi ma ke ala.

E hoʻomaha: Inā ʻaʻole ʻoe i ʻōwili ma mua o ka IT band syndrome, ʻo ia ka manawa e hoʻomaka ai. "Hiki ke kōkua ka ʻōwili ʻana i ka ʻeha," wahi a Silverman. Hoʻohui i ka glute, hamstring, a me nā quad e pili pū kekahi. (E hoʻokuʻu! ʻO ke kahā ʻoi loa ʻo IT Band.)

Plantar Fasciitis

Nā Kiʻi Corbis

ʻO ka fascia plantar kahi hui fibrous o ka mea i loko o ka poho o kou wāwae e kīloi ana mai kou kuʻekuʻe a hiki i kou manamana wāwae. ʻO nā waimaka liʻiliʻi i loko o ka fascia ke kumu o ka mumū a me ia, ka ʻeha kuʻekuʻe wāwae. E ʻike pinepine ʻoe i ke kakahiaka a i ʻole ma hope o ka lōʻihi o ka noho ʻana a i ʻole ke kū ʻana.

E pale aku: E mālama pono i kou mau wāwae haʻahaʻa a me kou mau wāwae me nā kikoo no kāu mau keiki bipi a me ka plantar fascia, ma waho aʻe o nā hoʻomaʻamaʻa hoʻoikaika ʻana.

E hoʻomaha: Inā hoʻomohala ʻoe i ka huhū ma lalo o kou wāwae, hiki i ka pō pō ke kōkua, wahi a Silverman. "ʻO ka ʻōwili ʻana i ke kinipōpō a i ʻole kahi ʻōmole wai paʻa i ka ʻaoʻao lalo o kou wāwae e hana pū kekahi."

Piliformis Syndrome

Nā Kiʻi Corbis

ʻO ka mākala piriformis i loko o kāu hope e hoʻokūpaʻa i kou mau hui pūhaka, mālama i kāu kaulike, a ʻae iā ʻoe e neʻe mai ka wāwae a ka wāwae. Ke hoʻopaʻa ka ʻiʻo i ke aʻalolo sciatic me ka ikaika nui, hiki iā ʻoe ke ʻeha i kou derriere a i ʻole ke kani ʻana e hele a hiki i kou manamana wāwae.

Pale iā ia: Ua ʻōlelo mākou ma mua a e ʻōlelo hou mākou: "E hoʻoikaika i kou mau glute e pale aku i ka piriformis mai ka paʻa a hoʻonāukiuki hoʻi," wahi a Silverman. Eia kekahi, ʻo ka hana nui-me kāu abs, kua, a me nā mākala pelvic-ʻo ia ke kī.

E hoʻomaha: E lālau i kahi lacrosse a i ʻole kinipōpō kinipōpō e ʻōwili ai i kāu mau glutes, e ʻeli ana i ka hohonu i ka mākala. "ʻO ke oloka ʻana i nā mea ʻelua ma mua a ma hope o kou holo ʻana hiki ke kōkua i ka hōʻemi ʻana i nā ʻōuli," wahi a Silverman. E mālama pono i ka pōleʻa e kaʻa i waena o ka lā. (E hoʻāʻo i kekahi o kēia mau ala 6 e hōʻoluʻolu ai i nā mākala ma hope o ka hoʻokahuli.)

ʻO Posterior Tibialis Tendonitis

Nā Kiʻi Corbis

He hana nui ka tendior tibialis tendon: kākoʻo arch. Hoʻopili ka tendon i kou ʻiʻo bipi i loko o kou kuʻekuʻe wāwae. Ke ukiuki, ʻā, a haehae ʻia paha, ke nānā aku nei ʻoe i ka ʻeha wāwae a me nā kuʻekuʻe wāwae, me nā pio e hāʻule mālie i ka manawa a hiki i nā wāwae palahalaha.

Hōʻalo iā ia: Ma mua o kou kūʻai ʻana i kēlā mau kiki nani, e kipa i kāu hale kūʻai holo kūloko e nānā i kou mau wāwae. ʻO ke kiʻekiʻe o kou piko e hoʻoholo ai i ka nui o ka ʻōwili ʻana o kou kuʻekuʻe wāwae i loko a i waho paha i kou holo ʻana, a no laila, he aha nā kāmaʻa e kūpono loa iā ʻoe-he kāmaʻa kūʻokoʻa e hiki ai i kou wāwae ke kaʻa maoli i loko, a i ʻole kahi kāmaʻa kūpaʻa a i ʻole nā ​​kāmaʻa hoʻokele e kāohi i ka neʻe ʻana i loko. ʻaoʻao ʻē aʻe a i ʻole ʻē aʻe. "Ke hōʻoia nei e holo nei ʻoe me ka kāmaʻa pololei hiki ke kaupalena i ka nui o nā hōʻeha kūpono me ka tendonitis," e wehewehe ana ʻo Silverman. Eia kekahi, ʻo ka hoʻoikaika ʻana i kou wāwae haʻahaʻa-a me ke keiki bipi - hiki ke pale i kekahi o ka ʻeha e hoʻopilikia nei i ka poʻe holo hou.

E hoʻomaha: ʻO ka lomilomi a me ka hau i ka wahi e hōʻoluʻolu i nā hōʻailona, ​​​​wahi a Silverman. Hoʻomaha a hoʻololi paha i nā hana hoʻohaʻahaʻa haʻahaʻa e lawe i ka ukana i kou mau wāwae no kekahi manawa, a noʻonoʻo e kūpono i nā orthotics. (Inā ʻoe e komo wale ana i kahi hana hoʻomaʻamaʻa, e hōʻoia ʻaʻole ʻoe e hoʻokuke iā ʻoe iho ma mua o kāu mau palena.

Nānā no