ʻO Bruising ma hope o ka ʻōwili ʻana o ka hua maʻamau?

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ʻO ka ʻōwili hua kekahi o nā "ʻeha loa" nā aloha aloha inaina. Weliweli ʻoe iā ia a nānā i mua i ka manawa like. He mea koʻikoʻi ia no ka hoʻihoʻi ʻana i ka ʻiʻo, akā pehea ʻoe e ʻike ai inā ua hele lōʻihi ʻoe me kēia ʻeha "maikaʻi"?

ʻO koʻu ʻike mua ʻana i ka huʻihuʻi ʻana he paʻakikī; ma hope o ka haʻi ʻana mai o kahi mea hoʻoponopono kino iaʻu "nā liki IT ʻoi loa" āna i ʻike ai, ua wehewehe ʻo ia pehea e ʻōwili ai ia mau mea naʻu, a e ʻeha ana ia, a e ʻeha ana ia i ka mea aʻe. lā - akā ʻaʻohe mea e hopohopo ai.

Pololei ʻo ia - he ʻūlū ʻōmaʻomaʻo ʻōmaʻomaʻo mai kuʻu pūhaka a i koʻu kuli no ʻelima mau lā. He mea weliweli ia, akā ua maikaʻi koʻu manaʻo ma hope o ka pau ʻana o nā ʻeha. Mai ia manawa mai, ua hoʻohiki wau e ʻōwili mau i kaʻu mau pūʻali IT extratight.

Ua ʻeha paha ʻoe ma hope o ka holo ʻana o ka huʻa? Ua poina koʻu ʻike ʻeha i kēia mau makahiki i hala aku nei i ka wā e ʻōwili ana wau i koʻu mau mākala VMO me kahi pōpō lacrosse - a laila e ʻeha ana i ka ʻōpala mai iā lākou. Ua nīnau au iā Kauka Kristin Maynes, PT, DPT, a me Michael Heller, ka mea hoʻoponopono haʻuki hana haʻuki ma Professional Physical Therapy, e nīnau i ko lākou mau manaʻo e pili ana i nā palapū ma hope o ka huʻa ʻana.

He maʻamau ka ʻeha?

Pane pōkole? Ae. "ʻOi loa inā pili paʻa ʻoe i kēlā wahi," wahi a Kauka Maynes, a i ʻole "inā ʻo ia ka manawa mua e hana ai," wahi a Heller. ʻO kekahi kumu ʻūpē paha ʻoe? Inā noho lōʻihi ʻoe ma kekahi wahi. Ua ʻōlelo ʻo Kauka Maynes inā inā ʻoe e ʻolokaʻa i kahi wahi mākala no ʻelua a ʻekolu mau minuke, e ʻike ʻoe i kahi ʻōpala i ka lā aʻe.

He aha ke kumu o ka ʻulupā?

Ke ʻōwili nei ʻoe i ka huʻi, ke haki nei ʻoe i nāʻiʻo o nā ʻili a me nā hoʻopili (kahi ʻano kikoʻī o nā ʻili i loaʻa mai ka mumū, trauma, a pēlā aku.). Ke kau ʻoe i kou "kaomi kaumaha ma luna o kahi wahi myofascial paʻa," ke "haki nei ʻoe i nā lina, a me [ka hoʻokumu ʻana] i nā waimaka liʻiliʻi i nā olonā paʻa," wahi a Heller. "He mea kēia e paʻa ai ke koko ma lalo o ka ʻili, me ke ʻano o ka ʻeha."

ʻAʻole ia he mea e hopohopo ai, akā mai hele hou i kēlā ʻāpana a hiki i ka pau ʻana o ka palapū. . . ow!

Pehea ka mamao loa?

Pehea ʻoe e ʻike ai i ka ʻokoʻa ma waena o ka discomfort maʻamau a me ka ʻeha hōʻeuʻeu hōʻeha? "Hoʻohana ʻia ka ʻōwili ʻana i ka ʻeha o ke kanaka i ka ʻeha a me ka paepae," wahi a Kauka Maynes. "Inā ʻeha loa, mai hana." ʻIke ʻia he mea maʻalahi, ʻeā? Mai kāpae i kahi mamao loa, a hōʻoia e hoʻolōʻihi ʻoe. "Inā ʻoi aku ka pōʻino ma mua o ka maikaʻi (ke kino a me ka noʻonoʻo), a inā ʻeha loa ʻaʻole hiki iā ʻoe ke kūpaʻa, e kāpae," wahi āna. "ʻAʻole ia no ka poʻe a pau a ʻaʻole ia e hana a uhaʻi paha i kou hoʻihoʻi ʻana inā ʻaʻole ʻoe e ʻōwili i ka huʻa!"

Ma ke ʻano o ka paepae ʻeha, ua ʻōlelo ʻo ia he "ʻeha maikaʻi" e like me ke ʻano o ka lomilomi hohonu, a inā ʻoe e ʻike iā ia, e hoʻomau i kāu ʻano ʻōwili.

Hiki iā ʻoe ke hoʻonui i ka ʻōwili ʻana? ʻŌlelo ʻo Heller ʻaʻole. "ʻAʻole hiki iā ʻoe ke hoʻonui i ka holo ʻana o ka huʻihuʻi, no ka mea hiki ke hana ʻia i ʻehiku lā o ka pule, a lilo ia i mea hoʻomehana maikaʻi a hoʻomaha i ka wā e hana ai."

E hoʻohana i kēia mau kuhikuhi:

• E noho wale ma ia wahi no 30 kekona a i hoʻokahi minuke.
• Mai ʻolokaʻa i kahi ʻeha inā ʻaʻole ʻōlelo ʻia e ka ʻoihana lapaʻau (me kāu mea hoʻoponopono kino kokoke loa).
• Inā ʻoi aku kaʻeha ma mua o kekahi ʻeha / kūiki, kū.
• E hoʻolōʻihi ma hope - "Pono ʻoe e hoʻohui me ka ʻōlapa ʻana no ka ʻōwili ʻana o ka hu i pono," wahi a Dr. Maynes.

Ua hōʻike mua ʻia kēia ʻatikala ma Popsugar Fitness.

Nā mea hou aʻe mai Popsugar Fitness:

ʻO kēia ka mea kūpono i kou kino ke lawe ʻole ʻoe i kahi lā hoʻomaha

Pono kēia mau hoʻōla 9 He mau mea mālama ola ma hope o ka hana

9 mau mea e hana ai ma hope o kēlā me kēia hoʻomaʻamaʻa

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