Pehea e haki ai i kou hip me ka hōʻeha ʻole iā ʻoe iho

Anter

• Pehea e uha ai i kou uha
• Ke kīloi nei ʻo Butterfly
• Lunge ʻaoʻao
• Pili kukuna
• Ka mālama ʻana
• ʻO ke kumu hōʻoluʻolu Hip
• Ka wā e ʻike ai i ke kauka
• Lawe aku

Hōʻike Overview

ʻO ka ʻeha a ʻoʻoleʻa paha ma ka hiʻupuʻu ka mea maʻamau. Hiki i nā ʻeha haʻuki, hāpai keiki, a me nā ʻelemakule ke kau i kahi kānana ma luna o kou mau hui pūhaka, e lilo ana i mea paʻakikī no ka hui e lele i loko a i waho i kahi neʻe holoʻokoʻa.

I kekahi mau hihia, hopena kēia i ka manaʻo e kuhi hewa ʻole kou pūhaka a pono e haki a i ʻole "pop" ʻia i kahi.

I kekahi manawa e hana nō kou uha i kahi kani nahae ma kāna iho. ʻOiai hiki i kēia ke hōʻike i kahi pilikia hui koʻikoʻi, ʻo nā tendona wale nō ke lele i luna o ka ami. Nui nā poʻe e ʻike i kēia "māwae" me ka ʻole o nā hōʻailona ʻē aʻe.

ʻOiai e kamaʻilio mau ʻia ka ʻeha uha hou a ʻike ʻia e ke kauka, aia kekahi mau manawa ke palekana e hoʻāʻo e pop i kou pūhaka i kahi kaulike kūpono. E hoʻomau i ka heluhelu ʻana inā loaʻa, a pehea, hoʻāʻo paha ʻoe e hana i kēia.

Pehea e uha ai i kou uha

ʻO ka hui pūhaka kahi hui poepoe a me ke kumu e hoʻopili i kāu pelvis i ka piko o kou iwi ʻūhā.

ʻO kahi cushion mānoanoa o ka cartilage ma waena o nā iwi e hiki ai i kou mau iwi ke lele kūʻē i kekahi me ka ʻole o ka ʻeha iā ʻoe.

Hoʻohui nā Tendons i nā mākala a me nā iwi i loko o kou hiʻupuʻu, e hoʻopaʻa pū ana iā lākou akā e waiho ana i kahi no lākou e kīnā ai ke pono.

Inā wela ke olonā, inā hoʻomaka ka iwi i lalo, a inā ʻeha kou mauʻiʻo a iwi paha, e kaupalena ʻia ka neʻe ʻana o kou pūhaka. E hoʻāʻo wale i kēia mau hoʻomaʻamaʻa inā manaʻo kou "pūhaka" akā ʻaʻole ia e ʻeha iā ʻoe.

Ke kīloi nei ʻo Butterfly

1. Noho kū pololei me kāu mau puʻupuʻu paʻa paʻa i ka papahele.
2. Kulou i kou mau kuli a kau i ka lalo o kou mau wāwae i hui pū kou kuʻekuʻe wāwae.
3. E lawe i kahi hanu hohonu i waenakonu e hoʻonui i kou kiko.
4. E kaomi mālie i kou mau kuli i nā ʻaoʻao ʻelua i ka papahele a hanu i waho. Lohe paha ʻoe i kou pop hip.

Lunge ʻaoʻao

1. Kū pololei a hoʻoneʻe i kou mau wāwae i kahi kū ākea.
2. Lean i ka ʻākau a hiki i kou hiki, ke kūlou nei i ke kuli ʻākau ʻoiai ke kū pololei o kou wāwae hema. Pono ʻoe e ʻike i kahi kī i kou ʻūlū hema, a lohe paha ʻoe i kahi pop.

Pili kukuna

1. E hoʻomaka i kou ʻōpū, ke alo nei i ka papahele.
2. E hāpai aʻe i kou mau forearms a lawe pololei i kou mau wāwae ma hope ou. E hana i kahi ʻano V i hoʻohuli ʻia me kou kino, e hana pololei i kou mau lima a me ka laulā o ka poʻohiwi a pālahalaha kou mau wāwae i ka papahele.
3. Flex kou wāwae ʻākau. E hāpai i kou wāwae ʻākau i luna o ka papahele a lawe i mua i kou mau lima. E hoʻomaha i kou kuʻekuʻe wāwae ʻākau i kou lima lima hema a hoʻohaʻahaʻa iā ʻoe iho i ka papahele. Pālahalaha kou uha i ka moena a i ka honua.
4. E heʻe pololei i kou wāwae hema. E huli ana kou ʻūhā hema i loko i ke koena o kou kino. E kau i kou mau lima ma kou mau ʻaoʻao me nā manamana lima e pili ana i ka papahele, ma hope o kou wāwae ʻākau.
5. E neʻe i kou kino i mua ma luna o kou wāwae ʻākau, ke kokoke loa i ka papahele i hiki iā ʻoe. Lohe paha ʻoe i kahi pop a haki paha. Inā ʻeha ʻoe, kū koke.
6. E kū mālie mai ke kuʻi Pigeon ma hope o 30 kekona, a hana hou ia ma kēlā ʻaoʻao.

Ka mālama ʻana

Inā he kānalua paha kou ua ʻeha ʻoe, mai hoʻāʻo e uhaʻi i kou uha. Hiki i ka pāhaʻi pinepine ʻana i kou uha ke hōʻeha a hōʻeha paha i ka manawa.

ʻOiai kahi huhū e manaʻo nei "ma waho o kahi" hiki ke hoʻonāukiuki, mai hoʻoluli i kou pūhaka a neʻe hewa paha e hoʻāʻo iā "pop." ʻO nā hoʻāʻo e uhaʻi i kou ʻūhā e pono e hana lohi, palekana, me ka noʻonoʻo a me nā neʻe akahele.

Ināʻike ʻoe i kou hele ʻana i waho o kahi mau manawa i ka pule, a i ʻole inā ʻeha pū kekahi ʻeha me ka leo kani i ka wā e uhaʻi ai kou uha, pono ʻoe e ʻike i kāu kauka. Pono paha ka lāʻau anti-inflamation, ka hoʻōla kino, a me ka mālama ʻana o ka chiropractic e mālama i kou hōʻeha hip.

ʻO ke kumu hōʻoluʻolu Hip

ʻO Crepitus ka manawa olakino no nā hono e haki a pop. Hiki ke kumu ʻia ʻo Crepitus e nā kinoea i paʻa i waena o nā hono. Hiki iā ia ke kumu i nā waimaka tendon, nā iwi e haki a hoʻōla maikaʻi ʻole, a me ka mumū e pili ana i kāu hui.

ʻO nā kumu maʻamau o ka hōʻoluʻolu o ka hip:

• ke kīhaʻi i ka maʻi maʻi hip, kahi kumu i hoʻokumu ʻia e nā ʻāʻī o ke kino i ke kaomi ʻana iā lākou e ʻānai ma luna o kou kumu
• ʻōiwi
• sciatica a i ʻole nā ​​ʻano ʻē aʻe o nā ʻalalā pinched
• bursitis
• haki ka hakahaka ma muli o ka hōʻeha
• waimaka labral
• tendinitis

Ka wā e ʻike ai i ke kauka

Inā hōʻeha kou uha i kumu e ʻeha ai ʻoe, pono ʻoe e ʻike i kāu kauka.

Inā loaʻa iā ʻoe kahi maʻi hōʻeha, hiki i nā hoʻopili ʻana o corticosteroid ke hōʻemi i kou ʻeha a me kou mumū. Hiki i kou ʻeha uha ke hōʻailona o ka wīwī a i ʻole hōʻike i kou pilikia ma kou kua.

ʻO ka nānā ʻole ʻana i kou ʻeha uha hiki ke hoʻolōʻihi i ka ʻeha a ʻeha paha. Akā ʻo nā hōʻeha hip a me nā kūlana olakino e mālama koke ʻia a loaʻa pololei kahi wānana maikaʻi.

Lawe aku

ʻO ka haki ʻana i kou pūhaka i kekahi manawa e hoʻokuʻu i ka haunaele ʻaʻole ia kahi pilikia olakino. Pēlā nō, ʻo kahi uha e haki iā ia iho i ka wā o ka hana a i ʻole ke hele ʻoe i waho o kahi moe ʻaʻole ia he mea maʻamau.

Ke manaʻo ʻoe ua "hemo" kou hui pūhaka a i ʻole ma waho o kahi, aia nā ala palekana e haki ai. Akā pinepine pinepine ka haki a popping paha i kou pūhaka e mālama i kahi dislocated a i ʻole ʻeha ami. E kamaʻilio i kāu kauka e pili ana i nā ʻeha a hopohopo āu e pili ana i ka haki ʻana i nā hono.