Pehea e mālama ai i kou mau lima inā hāpai ʻoe i nā kaupaona kaumaha

Anter

• No ke aha ʻoe e loaʻa ai nā calluses ma kou mau lima?
• No laila, he mea maikaʻi a maikaʻi ʻole paha nā kāhea?
• He aha kāu e hana ai i ka wā e haki ai ka callus?
• ʻAe, he aha inā loaʻa wau i ka blister?
• Pono wau e hoʻopukapuka i ka hāpai ʻana i nā mīkina lima?
• He aha e pili ana i nā mea e hoʻopaʻa ai, nā kaula hāpai, a i ʻole ka paʻakai?
• Ka Laina Lalo
• Nānā no

I kēia mau lā, he mau hola wale nō ma mua o ka hui ʻana me kahi pāʻani Tinder hou, ua hana holoholona wau i kahi hana CrossFit grippy kikoʻī e pili ana i ka wili ʻana a puni ka pā huki e like me ka wanna-be-gymnast. (E noʻonoʻo: kahi AMRAP o nā pā muscle-up, to-to-bar, a me nā pull-up burpee).

Ka hopena? Ua haehae ʻia koʻu mau lima, a ua paʻakikī koʻu mau kelepona me he pōhaku lā. Nani #lewk i ka lā mua? ʻAe, ʻaʻole paha.

Ma kahi mamao loa o kahi pilikia CrossFit, kekahi aupuni hoʻoikaika kino e pono ai ke kaupaona ʻana o nā kaupaona a i ʻole ke kau ʻana i kou mau lima — ʻO ka Olumepika a me ka hāpai ʻana i ka mana, ka neʻe ʻana o ka kettlebell, ka piʻi pōhaku ʻana, a me ke hoe ʻana nō hoʻi - hiki ke hopena i kahi wahi lima liʻiliʻi (a me ka hilahila o ka lā mua!).

Aia kekahi mea hiki iā ʻoe ke hana maoli e pili ana iā ia, akā, a i ʻole koi ʻia ʻoe e koho ma waena o nā lima "maikaʻi" a me ke olakino no ke ola? Maʻaneʻi, kāu alakaʻi i ka pale a me ka mālama ʻana i nā lima kuʻi, nā mea āu e koho ai.

No ke aha ʻoe e loaʻa ai nā calluses ma kou mau lima?

I kahi nui, ukali ka luku lima i kahi hopena kaulahao. ʻO ka mea mua, kāhea. "ʻIke paha kekahi mau poʻe iā lākou me ka maka ʻole, akā he maʻamau a he kūlohelohe nā calluses i ka hāpai ʻana i nā kaupaona a i ʻole ka huki ʻana," i wehewehe ai ʻo Nancy E. Rolnik, MD ma Remedy Sports a me Regenerative Medicine. ʻO ka pilikia, mālama ʻole ʻia, hiki i kahi callus ke haehae a haehae paha, e hana ana i kahi ʻeha hāmama i kou lima. ʻAe. (ʻOiai ʻo nā pilikia ʻē aʻe, e like me nā blisters, he weliweli iā lākou iho, no ka hapa nui, hoʻomaka ia me ka callus).

Akā no ke aha e hana ai i nā calluses? "ʻO ka pane o ka physiologic o ka ʻili i ka hakakā hou, kaomi, a me nā ʻehaʻeha no ka papa luna o ka ʻili (ka epidermis) e mānoanoa," wehewehe ʻo John "Jay" Wofford, M.D., kahi dermatologist i hōʻoia ʻia e ka papa ma Dallas.

He kuleana pale kā nā kāhea, wahi a Kauka Wofford. ʻO ke kumu, nā callus e pale i ka ʻili mai ka haki ʻana, wāwahi, a haehae paha i ka hanana o ka "trauma" e hiki mai ana. No ia kumu, ʻaʻole ʻoe makemake e hoʻopau loa i nā calluses lima.

No laila, he mea maikaʻi a maikaʻi ʻole paha nā kāhea?

Inā ʻoe i hele mai e ʻike pehea e hoʻopau ai i nā kāhea ma kou mau lima, ʻo ka manawa kēia no kahi hōʻoia maoli. Hoʻowalewale ʻia paha ʻoe e hōʻoki i kēlā mau mea ʻoʻoleʻa — akā ʻaʻole. Mālama ʻo Callus care i ke kumu o Goldilock: ʻAʻole ʻoe makemake i kēlā ʻili e mānoanoa, a lahilahi paha, akā wale nō akau.

Inā mānoanoa loa ka callus, hiki iā ia ke "hopu" ma ka pahu huki a i ʻole ke kaumaha i ka wā o ka neʻe ʻana o ka ʻili kiʻekiʻe (e like me ka huki ʻana i luna, ke koli kettlebell, a i ʻole ka hoʻomaʻemaʻe) a hoʻopau i ka mea a pau, a waiho kahi kīwaha / maka ma waenakonu o kou lima. Um, hala. Um, hala. Eia hou, hiki i nā calluses mānoanoa ke lilo i mea ʻeha, mahalo i ka hoʻonui ʻia o nā ʻelemu ʻeha i ka ʻili mānoanoa, e like me kā Dr. Wofford.

Ma ka ʻaoʻao hoʻohuli, "inā lahilahi ke kāhea, hiki ke lilo i mea palupalu a waimaka, nāna e hoʻokahuli i ke kumu o ke kino e hana i nā callus ma mua," wehewehe ʻo Daniel Aires, MD, ke poʻo o ka dermatology me The University of Kansas ʻŌnaehana olakino.

ʻO ka hopena? ʻO ka hoʻomaʻamaʻa ʻana a me ka hoʻohua ʻana i ka callus i hiki ke mālama ʻia mai ka hopu ʻana, me ka waiho ʻole ʻana i lalo, wahi a Kauka Aires. Penei:

Pehea e hoʻopau ai i nā kāhea lima i ke ala kūpono

1. ʻO ka mea mua, e hoʻopulu i kou mau lima i ka wai mehana no 5 a 15 mau minuke.
2. A laila, hoʻohana i ka pōhaku pumice (Kūʻai iā, $ 7, amazon.com) e faila malū iā ia, me ka waiho ʻana i kahi ʻāpana lahilahi o callous ma hope, a kālai iā ia i mea maʻalahi, no laila ʻaʻole hiki i nā kihi kolohe ke hopu a haehae.
3. Kaʻina koho: E hoʻomaʻemaʻe i kou mau lima. Hoʻokaʻawale ʻia ka poʻe loea no ka mea he mea kōkua a ʻaʻole ka lotion no ka mea "hoʻomaʻamaʻa i ka ʻili a hoʻoheheʻe i ka callous," wehewehe ʻo Kauka Aires. Hopohopo kekahi mau pros ʻo ka palupalu o ka ʻili pū kekahi nui loa. "ʻO kaʻu ʻōlelo aʻoaʻo e hoʻohana me ka noʻonoʻo a me ka conservative," wahi a Dr. Wofford. "Eia hoʻi, ʻo ka nui o ka wai ma kahi kokoke loa i kāu hoʻomaʻamaʻa e hoʻopiʻi paheʻe a hoʻopilikia i ka hiki ke hoʻopaʻa." (Pili: Pehea e hoʻoikaika ai i kou ikaika e paʻa ai no kahi ʻoihana ʻoi aku ka maikaʻi).

Inā manaʻo ʻoe ua loaʻa maoli kāu mau kāhea mai (ahem) lima, ua ʻōlelo ʻo Kauka Wofford i kahi mea ʻoi aku ka paʻakikī: "Paipai wau i ka hoʻohaʻahaʻa ʻana i nā callus ma o ka hoʻohana ʻana i kahi lāʻau ʻoki a scalpel paha, kahi e waiho ai i kahi mea maʻalahi ma hope." ʻO kēlā'ōlelo, ua hoʻomaopopoʻo ia he mea maikaʻi paha kēia e ke kauka a iʻole nā ​​mea lapaʻau'ē aʻe, aiʻole e hanaʻia me ka mālama nui (!!).

He aha kāu e hana ai i ka wā e haki ai ka callus?

ʻO kekahi o nā hōʻeha lima ʻeha ʻoi aku ka callus i haehae ʻia - i hana mau ʻia ke kiʻi ʻia kahi callus jagged ma kahi ʻauamo. Kekahi manawa koko, ʻeha mau, amau he mea hoʻopaʻa haʻawina (ugh), he leʻaleʻa nā ʻeha e like me ka ʻuhane. Pehea ʻoe e mālama ai i kahi rip ma muli o ka hapa a i ʻole ʻole (ʻo ia hoʻi, aia kekahi ʻili e kau ana) a piha paha.

Inā he hapa lākou, mai wehe a kāʻili paha i kahi pale o ka ʻili i pili mau. Ma kahi o, e hoʻomaʻemaʻe mālie i ka ʻeha me ke kopa a me ka wai — a, inā hiki iā ʻoe ke lawelawe i ke ahi, ʻānai ʻana i ka waiʻona, wahi a Kauka Wofford. A laila e hoʻomaloʻo maikaʻi i kou lima a kau i ke koena o ka ʻili i lalo ma luna o ka wahi maka a kau i kahi Band-Aid e paʻa ai. "Hiki i kēia pale o ka ʻili ke hana ma ke ʻano he mea hoʻopili hou aʻe i ka ʻeha o lalo, a hiki maoli nō ke hoʻokuʻu i kekahi mau mole hōʻailona e hiki ke kōkua i ka hōʻeha ʻana i ka ʻeha," i ʻōlelo ʻo ia. Eia kekahi, pale pū ka ʻili o ka ʻili i ka ʻeha mai ka lepo, ka ʻōpala, a me ka bacteria. Ma hope o kekahi mau lā, e paʻa pono ka ʻili ma lalo i hiki ke ʻoki ʻia ka ʻili i uhi ʻia.

He aha inā inā e haehae loa kahi ʻāpana o ka ʻili? "Mai hopohopo i ka waiho ʻana i kahi ʻili i hoʻoneʻe loa ʻia ma luna o ka ʻeha," wahi a Dr. Wofford. "ʻOi aku ka maikaʻi o ka hoʻomaʻemaʻe wale ʻana i ka ʻeha ma lalo, e hoʻopili i kahi hamo antibacterial, a me kahi kāʻei."

Ma kēlā me kēia ʻaoʻao, pono paha ʻoe e haʻalele i nā hana lima lima no kekahi manawa. ʻO kēlā me kēia hana e koi ai iā ʻoe e hopu i kahi pā e hele paha e hoʻonāukiuki hou i ka ʻeha a hoʻolohi i ka hoʻōla ʻana - no laila pono ʻoe e nīnau iā ʻoe iho inā pono kēia dute-sesh ke hōʻemi i kāu hana i ka pule e hiki mai ana. ʻO ka mea pōmaikaʻi, nui nā hana hoʻoikaika kino (holo! ʻŌwili! ʻAuʻau!) Me ka lima ʻole. (E ʻike i nā mea hou aʻe: E hoʻāʻo i kēia hoʻolālā hoʻolālā holo ʻana ma loko).

ʻAe, he aha inā loaʻa wau i ka blister?

ʻO nā palapū, e like me nā callus, hana ma muli o ka hoʻopiʻi hou ʻana, wehewehe ʻo Dr. Rolnik. Hiki iā lākou ke liʻiliʻi a i ʻole ka nui e like me ka hua waina.

Inā kū kahi blister, manaʻo ʻo Kauka Wofford e ninini i ka wai me ka nila kuʻuna. "Hiki iā ʻoe ke hoʻokala i kahi kui kele ma luna o ka lapalapa a i ʻole me ka ʻānai ʻana i ka ʻalekohola, a laila kuʻi ka pehu me ke kiko ʻoi." 'Ōleloʻo ia,ʻoi aku ka maikaʻi o ka hanaʻana iāʻoe iho ma mua o kaʻaeʻana i ka pahūʻana o ka blister no ka mea, inā e paʻi ma kāna iho, eʻoi aku ka nui o kaʻeha i ka "luna." "ʻAʻole pono e ʻili ʻia ka ʻili e uhi pono ana i ka palaka no ka mea, hou, lawelawe ʻia ia mea he mea hoʻowali e pale ai i ka ʻili o lalo," i ʻōlelo ʻo ia. A laila, luna me kahi bandage no ka pale i hoʻohui ʻia.

Hiki iā ʻoe ke hana i kēia manawa, akā ʻo nā hana e pili ana i nā kī huki a me nā ʻaukā e hemo paha i ka papa luna a hoʻopaneʻe i ka hoʻōla. No laila, inā hiki iā ʻoe, koho i nā hoʻomaʻamaʻa e kū ʻole i ka makaʻu i ka hale blister (e like me kēia hoʻolālā wāwae wāwae pōkole a i ʻole kēia ab finisher).

Hiki iā ʻoe ke noʻonoʻo e hoʻokomo i nā mīkina lima hāpai kaumaha e ʻaʻahu ai no nā manawa like. "ʻO ka hoʻopaʻa pono ʻana i ka ʻeha a laila kau i nā mīkina lima hāpai hiki ke kōkua i ka hoʻohui ʻana i kekahi mau pale o ka pale i ka ʻili," wahi a Kauka Wofford.

Pono wau e hoʻopukapuka i ka hāpai ʻana i nā mīkina lima?

Inā hiki i ka hāpai ʻana i nā mīkina lima ke kōkua i ka pale ʻana i kou ʻili hoʻōla, hiki ke hoʻomaopopo ʻia e noʻonoʻo paha ʻoe inā ʻoi aku ka maikaʻi o ke komo ʻana i nā mīkina lima hāpai i nā manawa āpau. Akā, ua like ia me ka nīnau ʻana, "pono ​​wau e hoʻoiho iā Tinder?"—ʻo ka pane e pili ana iā ʻoe ʻo wai ʻoe, he aha kāu e ʻimi nei, a me kāu mau pono.

"He mea kōkua nui ka hāpai ʻana i nā mīkina lima i ka pale ʻana i ka hoʻokumu ʻana o nā calluses," wahi a Kauka Aires. No laila kōkua, i ka ʻoiaʻiʻo, ke keʻakeʻa maoli nei ʻoe me ka hiki i kou kino ke hana i kēlā pale pale ma waena o kou mau lima a me ka barbel.

ʻO ia ke kumu, inā maikaʻi ʻoe me ka lima ʻoi iki o ka lima, ʻōlelo ʻo ia ʻaʻole ʻoe e komo i nā mīkina lima. ʻO ka hele wāwae ʻole e ʻae i ka ʻili ma kou mau lima e mānoanoa, ʻo ia (ke mālama ʻia) hiki ke pale iā ʻoe mai ka haehae ʻana i ka wā e hiki mai ana, wehewehe ʻo ia.

Akā inā ʻo ~ silky laumania ~ mau lima ka mea nui o kāu, hele i mua a hoʻokomo iā lākou! E hoʻomanaʻo wale nō: "Inā ʻoe e hele me nā mīkina lima, pono ʻoe e ʻaʻahu iā lākou i kēlā me kēia manawa ke hāpai aʻe ʻoe," wahi a Kauka Aires. (Pili: Breathable Workout Gear e mālama iā ʻoe i ka maikaʻi a me ka maloʻo)

ʻAe, a holoi mau iā lākou. Ma muli o ka luhi o kou mau lima a hiki i nā paona ke haumia, hiki i nā mīkina lima ke lilo i cesspool no ka bacteria a me ka lepo, i ʻōlelo ʻo ia. ʻIke Inā ʻoe a e noʻonoʻo paha e pili ana i ke kūʻai ʻana i nā mīkina lima hāpai, e nānā i kā mākou alakaʻi i The Gloves Lifting Maikaʻi (Plus, Pehea e holoi pono ai iā lākou).

He aha e pili ana i nā mea e hoʻopaʻa ai, nā kaula hāpai, a i ʻole ka paʻakai?

Paʻa: ʻAʻole like me nā mīkina lima, i hoʻohana mau ʻia no ka hoʻomaʻamaʻa holoʻokoʻa, grips (e like me kēia pālua maiʻO Bear KompleX, Buy It, $40, amazon.com) ma'amau wale no ka ne'e 'ana ma ka pahu huki. Paipai ʻo Kauka Wofford i nā mea haʻuki ʻo CrossFit, nā haʻuki haʻuki, a me nā mea hoʻoikaika kino ʻē aʻe e kū nei i ka pā huki he nui hoʻokolohua me lākou no ka mea hiki iā lākou ke kōkua i ka hōʻemi ʻana i ka haunaele a me ka hakakā ma kou mau lima. Akā, e like me ka hāpai ʻana i nā mīkina lima, ʻo ka hoʻohana nui ʻana iā lākou hiki ke pale i ka hana ʻana o ka callus.

Ke hāpai nei i nā kaula: Ma waho aʻe o ka hopu ʻana, inā ʻoe he mea hāpai uila a i ʻole he hāpai hāpai ʻĀlika, hoʻokolohua paha ʻoe i ka hāpai ʻana i nā kaula (e like me kēia ʻO IronMind Humuhu-Maʻalahi Hiki i nā kaula, Kūʻai iā ia, $19, amazon.com). "Hiki i kēia mau mea ke kōkua maikaʻi i ka pale ʻana i nā lima ʻoiai e hana ana i kekahi mau ʻano hāpai kaumaha no ka mea hāʻawi lākou i ka haunaele a me ke kaupaona mai kou mau lima a paʻa ka ikaika a i loko o kou mau lima a me kou mau pūlima," wahi a Dr. Wofford. Ke hoʻohana kūpono ʻia, hiki iā lākou ke hoʻoliʻiliʻi loa i ka hakakā a me ka ʻānai ʻana i nā lima a kōkua i ka pale ʻana i nā haehae a me nā waimaka, i ʻōlelo ʻo ia.

E nīnau aku ʻoe i kāu kaʻi inā he kūpono nā hāpai hāpai iā ʻoe, akā ʻo ka mea e hana ana i nā neʻe e like me nā Roman deadlift a me nā ʻūhā poʻohiwi e pōmaikaʻi paha ia mai nā hana pale lima o kēia mau kaula, i ʻōlelo ʻo ia. Maikaʻi ka ʻike. (Pili: Pehea e hana pono ai i kahi Romanlian Deadlift me Dumbbells)

Chalk: Ma muli o ka hoʻonui ʻana o ka hou i ka hakakā, ʻōlelo ʻo Kauka Aires i ka paʻakai (hoʻāʻo a kinipōpō paʻapū piha, Kūʻai iā, $ 9, amazon.com) kahi koho pono i nā mīkina lima no ka mea e omo ia i kekahi o ka hou, a pēlā e hoʻēmi ai i ka hakakā. Eia nō naʻe, he mea pono e hoʻomaopopo ʻia, e mālama mau ana i kou mau lima me ka holoi ʻana i ka hou i ke kāwele komo, e like me ka ʻōlelo a Dr. Rolnik.

Ka Laina Lalo

Maikaʻi kahi hoʻokumu kalaka a ua manaʻo ʻia e pale aku i kou mau lima — ʻo ia ke kumu āu e makemake ʻole ai e kāpae i nā kāhea ma kou mau lima.

ʻO kēlā ʻōlelo, "makemake ʻoe e nānā i kou mau lima no nā ʻōuli o ka huhū o ka ʻili a me ka ʻulaʻula ʻoiai ʻo kēia ka hōʻailona mua o ka ʻeha e kali ʻia ana," wahi a Dr. Rolnik. "He mea maikaʻi loa ka hoʻomaʻamaʻa ikaika ʻana iā ʻoe, no laila ʻaʻole ʻoe makemake e hana ʻino nui i kou mau lima e hoʻopilikia ai i kou hiki ke aʻo."

Auē, a me ICYWW, ʻaʻole mākou i hele i ka lā lua. Akā makemake wau e noʻonoʻo no ka mea ʻaʻohe o mākou kemika, ʻaʻole no ka mea ua like koʻu mau lima me he ʻiʻo deli.

Nānā no