ʻO nā mea āpau e ʻike e pili ana i kou ʻili wāwae a me ka ʻeha o ka wāwae

Anter

• He aha nā mākala i kou wāwae o luna?
• He aha nā mākala i kou wāwae haʻahaʻa?
• He aha ke kumu e ʻeha ai ka ʻūhā?
• Nā ʻūʻī puʻupuʻu
• Iliotibial band syndrome
• Pākuʻi kaʻiʻo
• Nā kumu pili ʻole i ka mākala
• He aha ka mea e hōʻeha ai i ka ʻeha bipi?
• Muscle keiki bipi paʻa
• Achilles tendinitis
• Pākuʻi kaʻiʻo
• Nā kumu pili ʻole i ka mākala
• Ke laina lalo

Maʻalahi e lawe wale i nā ala āpau i kou mau ʻūhā wāwae e hoʻolōʻihi, lōkahi, a hana pū e hiki ai iā ʻoe ke hele i kāu ola i kēlā me kēia lā.

Ke hele wāwae paha ʻoe, kū, noho, a holo paha, pili ia i ka hana a me ka hoʻohuihui ʻana o kou mau mākala wāwae he 10 a me nā mākala liʻiliʻi a me nā olonā liʻiliʻi.

ʻAʻole paha ʻoe e noʻonoʻo e pili ana i nā mākala o kou wāwae a hiki i kou wā e ʻike ai i ka ʻeha o ka wāwae, ka mea pinepine ma muli o nā ʻūlū a i ʻole nā ​​cramp ʻO nā kūlana ʻē aʻe, e like me nā pilikia o ke aʻa a i ʻole nā ​​aʻa liʻiliʻi, hiki nō hoʻi ke hōʻeha i kou mau wāwae, keu hoʻi ke neʻe nei ʻoe.

E nānā pono kākou i nā mākala ma kou wāwae o luna a me lalo, a me nā ʻano o nā kumu nā kumu maʻamau o ka ʻūhā a me ka ʻeha bipi keiki.

He aha nā mākala i kou wāwae o luna?

ʻElua mau pūʻulu muscle nui i kou wāwae kiʻekiʻe. Pākuʻi ʻia lākou:

• ʻO kāu quadriceps. Aia i kēia pūʻulu musopa ʻehā mau mākala i mua o kou ʻūhā i waena o nā mākala ikaika a nui hoʻi i kou kino. Hana lākou e hoʻoponopono a hoʻolōʻihi paha i kou wāwae.
• Kou mau hamstrings. Aia kēia pūʻulu mākia ma hope o kou ʻūhā. ʻO ka hana nui o kēia mau mākala ke kūlou a wili paha i ke kuli.

ʻO nā mākala ʻehā e hana i kāu quadriceps me:

• ʻO Vastus lateralis. ʻO ka nui o nā mākala quadriceps, aia ia ma waho o ka ʻūhā a holo mai ka piko o kou femur (ʻūhā) a i kāu kneecap (patella).
• ʻO Vastus medialis. Hoʻohālike e like me ka waimaka, ke holo nei kēia mākala ma ka ʻaoʻao i loko o kou ʻūhā ma kou ʻūhā i kou kuli.
• ʻO Vastus intermedius. Aia ma waena o ka medusus nui a me ka nui nui, ʻo kēia ka mākala quadriceps hohonu loa.
• ʻO Rectus femoris. Hoʻopili ʻia i kou iwi ākea, kōkua kēia mākala e hoʻolōʻihi a hāpai i kou kuli. Hiki iā ia ke wili i ka'ūhā a me ka'ūhā.

ʻO nā mākala nui ʻekolu i kāu hamstrings e holo mai ma hope o kou iwi hip, ma lalo o kou gluteus maximus (buttocks), a iho i kāu tibia (shinbone).

Aia nā mākala hamstring:

• Biceps wahine Ke hoʻolōʻihi nei mai ka ʻaoʻao haʻahaʻa o kou iwi hip i lalo i kou iwi iwi, kōkua kēia mākala poʻo poʻo ʻelua i ka wili ʻana i kou kuli a hoʻonui i kou ʻūhā
• ʻO Semimembranosus. Ke holo nei mai kou pelvis i lalo i kou shinbone, hoʻolōʻihi kēia mākala lōʻihi i kou ʻūhā, hoʻololi i kou kuli, a kōkua i ka hoʻohuli i kou shinbone.
• Semitendinosus. Aia ma waena o nā mākala hamstring ʻelua ʻē aʻe, kōkua kēia mākala i ka hoʻonui i kou pūhaka a kaʻa i ka ʻūhā a me ka shinbone.

He aha nā mākala i kou wāwae haʻahaʻa?

ʻO kou wāwae haʻahaʻa ka ʻāpana ma waena o kou kuli a me kou kuʻekuʻe wāwae. Aia nā mākala nui o kou wāwae o lalo i kāu bipi keiki, ma hope o ka tibia (shinbone).

Aia nā mākala o kou wāwae lalo me:

• ʻO Gastrocnemius. Holo kēia mākala nui mai kou kuli i kou kuʻekuʻe wāwae. Kōkua ia e hoʻolōʻihi i kou wāwae, kuʻekuʻe wāwae, a me kou kuli.
• ʻO Soleus. Holo kēia mākala i hope o kāu bipi keiki. Kōkua ia e hoʻokuke iā ʻoe mai ka honua ke hele ʻoe a kōkua pū kekahi i ka hoʻokū ʻana i kou kū ʻana ke kū ʻoe.
• Plantaris. Aia kēia mākala liʻiliʻi ma hope o ke kuli. He mea kaupalena ia i ke kōkua ʻana i ka piʻo ʻana i kou kuli a me kou kuʻekuʻe wāwae a aia ma kahi o 10 pakeneka o ka heluna kanaka.

He aha ke kumu e ʻeha ai ka ʻūhā?

Hiki i nā ʻeha o ka ʻūhā ke kau mai nā hōʻeha liʻiliʻi o nā mākala i nā pilikia pili i ke kīnā a me nā aʻa. ʻO kekahi o nā kumu maʻamau e komo pū me:

Nā ʻūʻī puʻupuʻu

ʻO nā maʻi muscle kekahi o nā kumu maʻamau o ka ʻūhā ʻeha. Kū kahi kānana muscle i ka wā e hoʻolōʻihi ʻia a welu ʻia ai nā olonā i kahi mākala.

ʻO nā kumu o ke kau ʻana o nā mākala ʻūhā:

• hoʻohana nui ʻana i ka mākala
• luhi musele
• lawa ʻole ka hoʻomehana ʻana ma mua o ka hoʻoikaika a hana ʻana i kahi hana
• ke kaulike ʻole o ka mākala - ke ʻoi aku ka ikaika o kekahi o nā mākala ma mua o ka hoʻopili ʻana i nā mākala, hiki ke hōʻeha nā nāwaliwali nāwaliwali

Iliotibial band syndrome

ʻO kahi ʻāpana lōʻihi o nā mea hoʻopili i kapa ʻia ʻo ka iliotibial (IT) kaʻi mai ka uha a i ke kuli a kōkua i ka wili a hoʻolōʻihi i ka ʻūhā, a hoʻokūpaʻa hoʻi i kou kuli.

Ke huhū ia, hiki iā ia ke kumu i kahi ʻano i ʻike ʻia ʻo IT band syndrome (ITBS). ʻO ka hopena maʻamau ka hopena o ka hoʻoneʻe a me nā neʻe hou ʻana, a he mea maʻamau ia i waena o nā poʻe holo kaʻa a me nā mea holo.

Pākuʻi ʻia nā ʻōuli me ka hakakā a me ka ʻeha ke neʻe ke kuli.

Pākuʻi kaʻiʻo

ʻO nā kūpikipiki i nā ʻiʻo, nā mea hana kuikawa o kahi mākala a i ʻole kahi hui o nā mākala, he manawa pōkole ia. Lawe pinepine ʻia lākou e:

• hoʻomake wai
• nā pae haʻahaʻa o nā minelala, e like me
  • kalipuna
  • potasiuma
  • sodium
  • makanekiuma
• luhi musele
• maikaʻi ka holo ʻana
• hoʻoliʻiliʻi iwi kuamoʻo
• Maʻi ʻo Addison

Hiki ke kōkua i ka hohola ʻana a me ka lomilomi ʻana i nā io i hoʻopilikia ʻia e hōʻoluʻolu i ka cramp. Hiki ke kōkua i ka noi ʻana i kahi pale pumehana i ka mākala, a me ka wai inu a i ʻole ka inu haʻuki me nā electrolytes.

Nā kumu pili ʻole i ka mākala

I kekahi manawa, hiki i kahi ʻano olakino ke kumu o ka ʻeha ʻūhā. ʻO kekahi mau kumu pili ʻole i ka ʻeha o ka ʻūhā me nā non-muscle.

• ʻO Osteoarthritis. ʻO kaʻaʻahu a me nā waimaka o ka cartilage i kou pūhaka a i ʻole ke kuli ke hui pū i nā iwi e ʻānai pū. Hiki i kēia ke kumu i ka ʻeha, ʻoʻoleʻa, a me ka palupalu.
• Trombosis o ka aa hohonu (DVT). Hana ʻo DVT ke hana ke koko i loko o kahi aa koko. Hana pinepine ia i ka ʻūhā a i ka ʻūlū haʻahaʻa paha.
• ʻO Meralgia paresthetica. Hoʻokumu ʻia e kaomi ma ke aʻalolo, hiki i ka meralgia paresthetica ke kumu i ka helu, ke kani, a me ka ʻeha ma ka ʻūhā waho.
• Hernia. Hiki i kahi hernia inguinal ke hōʻeha i ka ʻeha kahi e hui ai ke aʻa a me ka ʻūhā o loko.
• ʻO ka neuropathy diabetic. ʻO kahi paʻakikī o ka ʻano diabetes 1 a me ka ʻano 2, ʻo ka neuropathy diabetic kahi ʻano o ke ʻino nerve e hōʻeha ai i ka ʻeha, ʻūlū ʻana, a me ka helu. Hoʻomaka ka hoʻomaka ʻana i nā lima a i nā wāwae paha, akā hiki ke pālahalaha i nā wahi ʻē aʻe, me nā ʻūhā.

He aha ka mea e hōʻeha ai i ka ʻeha bipi?

Hiki ke hōʻeha ʻia ka ʻeha bipi e nā ʻeha a me nā ʻeha pili i ka tendon, nā kūlana e pili ana i nā aʻa a me nā kīʻaha koko, a me kekahi mau kūlana olakino.

Muscle keiki bipi paʻa

Hiki mai kahi mākala bipi kūpilikiʻi ke hele a nui aʻe kahi o nā mākala ʻelua i kāu keiki bipi. Kū pinepine nā maʻi Muscle ma muli o ka luhi o ka mākala, hoʻohana nui ʻana, a ʻaʻole hoʻomehana pono ʻana ma mua o ka holo ʻana, ka paikikala ʻana, a i ʻole kekahi ʻano hana e pili ana i nā mākala o kou wāwae.

E maʻa mau ʻoe i kahi ʻūlū musele ke hiki. Pākuʻi ʻia nā hōʻailona me:

• hoʻomaka koke o ka ʻeha
• ʻōhū mālie
• kaupalena o ka neʻe ʻana
• he manaʻo e huki ana i ka wāwae haʻahaʻa

Hiki ke mālama ʻia nā ʻano palupalu a haʻahaʻa i ka home me ka hoʻomaha, ka hau, a me nā lāʻau anti-inflammatory. ʻO nā ʻoi aku ka nui o ka pilikia e pono ai ka lāʻau lapaʻau.

Achilles tendinitis

ʻO Achilles tendinitis kekahi hōʻeha maʻamau e pili ana i ka hoʻohana nui ʻana, ka neʻe koke ʻana, a i ʻole ke koʻikoʻi ma ka tendon Achilles. Hoʻopili kēia tendon i kou mauʻiʻo keiki i kou iwi kuʻekuʻe.

Pākuʻi ʻia nā hōʻailona me:

• ka pehu ma hope o kou kuʻekuʻe wāwae
• ʻeha a paʻa paha i ka hope o kāu bipi keiki
• kaupalena o ka neʻe ke hoʻololi i kou wāwae
• pehu

ʻO ka mālama ʻana iā ʻoe iho e like me RICE (hoʻomaha, hau, kaomi ʻana, hoʻokiʻekiʻe ʻana) hiki ke kōkua i ke kahena e hoʻōla.

Pākuʻi kaʻiʻo

ʻAʻole hiki i nā kuʻi Muscle i kou ʻūhā wale nō. Hiki iā lākou i hope o kāu bipi keiki.

ʻO ka ʻehaʻeha, ʻoi loa ka hōʻailona ʻoi loa o kahi cramp muscle. ʻAʻole lōʻihi ka lōʻihi ma mua o 15 mau minuke. I kekahi manawa, hiki i ka ʻeha ke hele pū me kahi puʻupuʻu o nā mākala ma lalo o ka ʻili.

Nā kumu pili ʻole i ka mākala

• Trombosis o ka aa hohonu (DVT). E like me ka ʻūhā, hiki i kahi pūpū koko ke hana i kahi aa i loko o kāu keiki bipi. Noho ʻo ia no kahi wā lōʻihi kekahi o nā mea nui weliweli no DVT.
• ʻO ka maʻi arterial peripheral (PAD). Hoʻokumu ʻia ka maʻi o ke ākea peripheral e ke kūkulu ʻia ʻana o ka pā i nā paia o nā kīʻaha koko, a no ia mea e hāiki ai. Hiki i nā ʻōuli ke hoʻopili i ka ʻeha i kāu mau bipi keiki ke hele ʻoe i hele me ka hoʻomaha. Hiki paha iā ʻoe ke helu a i ʻole nā ​​kui a me nā nila e pili ana i kou mau wāwae haʻahaʻa.
• ʻO Sciatica. Hiki i ka hōʻino i ke aʻa sciatic ke kumu i ka ʻeha, ʻūlū ʻana, a me ka helu ʻana i ka ʻaoʻao haʻahaʻa e lele ana i kāu bipi keiki.

Ke laina lalo

ʻO kou mau mākala wāwae kekahi o nā mākala hana ʻoi loa i kou kino. Aia i kou wāwae o luna ka ʻehiku mau mākala nui. Loaʻa i kou wāwae haʻahaʻa ʻekolu mau mākala nui, aia ma hope o kou tibia a shinbone paha.

ʻO ka ʻeha ma kou ʻūhā a i ʻole bipi keiki paha ke kumu ʻia e ka ʻeha a i ʻole nā ​​ʻeha pili i ke tendon, a me nā kūlana e pili ana i nā aʻa, nā iwi, a me nā kīʻaha koko.

I mea e hōʻemi ai i kou maka o ka ʻeha a pili paha i ka ʻeha, pili i ka manawa e hoʻomehana ai i kou mau mākala ma mua o ka hoʻoikaika a hana ʻana paha i kekahi ʻano hana, a hoʻomanaʻo e hoʻolōʻihi ma hope.

Hiki i ka hana hoʻoikaika kino ke kōkua i ke kūkulu ʻana i ka ikaika a me ka maʻalahi i kou mau mākala wāwae. Eia kekahi, noho hydrated a hoʻāʻo ʻaʻole e noho no ka lōʻihi.

Inā loaʻa iā ʻoe ka ʻeha ma kou ʻūhā a i ʻole bipi keiki e ikaika ana, e ʻoi aku ka maikaʻi me ka mālama ʻana iā ʻoe iho, a i ʻole ke hele pū ʻia me nā ʻōuli ʻē aʻe, e nānā pono me kāu kauka ke hiki koke.