He aha ka plantar Flexion a no ke aha he mea nui?

Anter

• He aha nā hana e pili ana i kēia neʻe?
• Hoʻohana ʻia nā mākala hea?
• He aha ka hana inā ʻeha kēia mau mākala?
• He aha nā koho lapaʻau e loaʻa ai?
• Pehea e pale ai i ka hōʻeha

He aha ka flexion plantar?

He neʻe ʻo Plantar flexion kahi e kuhikuhi ai ka piko o kou wāwae mai kou wāwae. Hoʻohana ʻoe i ka flexion plantar ke kū ʻoe ma ka piko o kou manamana wāwae a kuhi paha i kou manamana wāwae.

ʻOkoʻa ka laulā kūlohelohe o kēlā me kēia kanaka i kēia kūlana. Hoʻopili kekahi mau mākala i ka flexion plantar. Hiki i kēlā me kēia ʻeha i kēia mau mākala ke kaupalena i kāu neʻe a hoʻololi i kou hiki ke hana i nā hana e koi ai i ka flexion plantar.

He aha nā hana e pili ana i kēia neʻe?

Hoʻohana ʻoe i ka flexion plantar i ka manawa:

• Ke kīloi nei ʻoe a kuhikuhi ʻoe i kou wāwae mai ou aku.
• Kū ʻoe ma luna o kou mau wīwae, e like me ka wā e hoʻāʻo nei ʻoe e kiʻi i kekahi mea ma kahi papa kiʻekiʻe.
• Kaomi aku ʻoe i lalo ma ke kaʻaahi kaʻa o kāu kaʻa.
• Hula ʻoe i ka hula ma nā kihi o kou manamana wāwae (ma pointe).

I kahi kekelē liʻiliʻi, hoʻohana pū ʻoe i ka flexion plantar i ka hele wāwae ʻana, ka holo ʻana, ʻau ʻana, ka hulahula ʻana, a me ka holo kaʻa.

Hoʻohana ʻia nā mākala hea?

Pili ka flexion plantar i kahi hana i hoʻohui ʻia ma waena o nā mākala i kou kuʻekuʻe wāwae, kou wāwae, a me kou wāwae. Pākuʻi ʻia kēia mau mea:

Gastrocnemius: Mālama kēia mākala i ka hapalua o kouʻiʻo bipi keiki. Holo i lalo o ka hope o kou wāwae lalo, mai hope o kou kuli a hiki i ka tendon Achilles i kou kuʻekuʻe wāwae. ʻO ia kekahi o nā mākala nui e pili ana i ka flexion plantar.

Soleus: Hoʻokani pū ka mākala palaka i ka hana nui i ka flexion plantar. E like me ka gastrocnemius, ʻo ia kekahi o nā mākala bipi i hope o ka wāwae. Hoʻohui ia i ka tendon Achilles i ka kuʻekuʻe. Pono ʻoe i kēia mākala e hoʻokuke i kou wāwae mai ka honua.

Plantaris: Holo kēia puʻupuʻu lahilahi a lahilahi ma ke kua o ka wāwae, mai ka hopena o ka ʻūhā a hiki i ke kaʻe o Achilles. Hana pū ka mākala plantaris me ka tendon Achilles e wili i kou kuʻekuʻe wāwae a me kou kuli. Hoʻohana ʻoe i kēia mākala i kēlā me kēia manawa ke kū ʻoe ma luna o kāu mau ʻōiwi.

Flexor hallucis longus: Ke moe hohonu nei kēia mākala i loko o kou wāwae. Holo i lalo i ka wāwae lalo a hiki i ka manamana nui. Kōkua ia iā ʻoe e wīwī i kou manamana nui i hiki iā ʻoe ke hele wāwae a paʻa iā ʻoe iho a kau i kou mau wīwae.

Flexor digitorum longus: ʻO kēia kekahi o nā mākala hohonu i ka wāwae lalo. Hoʻomaka ka lahilahi, akā hoʻonui ākea i ka neʻe ʻana i lalo o ka wāwae. Kōkua ia e wili i nā manamana wāwae āpau koe ka manamana nui.

Tibialis hope: ʻO ka tibialis posterior kahi mākala liʻiliʻi e moe hohonu ana i ka ʻūlū lalo. Pili ia me ka flexion plantar a me ka inversion - ke huli ʻoe i ka wāwae o ka wāwae i loko i kahi wāwae ʻē aʻe.

Peroneus longus: Kāhea ʻia hoʻi ʻo fibularis longus, holo kēia mākala ma ka ʻaoʻao o ka ʻūlū lalo i ka manamana nui. Hana ia me ka mākala tibialis i hope e paʻa paʻa ai kou kuʻekuʻe wāwae ke kū ʻoe ma ka piko. Pili ia i ka flexion plantar a me ka eversion - ke huli ʻoe i ka wāwae o ka wāwae i waho, mai ka wāwae ʻē aʻe.

Peroneus brevis: ʻO ka peroneus brevis, i kapa ʻia hoʻi ka mākala fibularis brevis, aia ma lalo o ka peroneus longus. "Brevis" ʻo ia hoʻi "pōkole" ma ka Latin. ʻOi aku ka pōkole o ka peroneus brevis ma mua o ka peroneus longus. Kōkua ia i ka paʻa o kou wāwae i ka wā o ka flexion plantar.

He aha ka hana inā ʻeha kēia mau mākala?

ʻO kahi ʻeha i kekahi o nā mākala e kākoʻo i ka flexion plantar hiki ke kaupalena i kou hiki ke wili i kou wāwae a kū i ka piko. ʻO nā hōʻeha kuʻekuʻe wāwae, me nā sprains a me nā haʻihaʻi, kekahi o nā kumu maʻamau o nā pilikia flexion plantar.

Hiki i kēia ke hana i nā haʻuki kahi e hoʻololi koke ai ʻoe i ke ʻaoʻao - e like me ke kinipōpō hīnaʻi - a i ʻole nā ​​hana e pili ana i ka lele ʻana.

Ke hōʻeha ʻoe i nā mākala a i ʻole nā ​​iwi o kou kuʻekuʻe wāwae, pehu ka wahi a wela. Hoʻopau ka pehu i ka neʻe. Kaukaʻi ʻia i ka ʻeha o ka ʻeha, ʻaʻole hiki iā ʻoe ke kuhi i kou manamana wāwae a kū i luna o kou mau wīwae a hoʻōla ia.

He aha nā koho lapaʻau e loaʻa ai?

Hoʻomaʻamaʻa pinepine ʻia nā kuʻekuʻe wāwae liʻiliʻi me ka hana RICE:

• RʻO kou kuʻekuʻe wāwae. Mai kau i ke kaupaona ma ka kuʻekuʻe wāwae i ʻeha. E hoʻohana i nā koʻokoʻo a i ka pale e kōkua iā ʻoe e hele a hiki i ka hōʻeha ʻana o ka ʻeha.
• ʻO wauce E uhi i ka ʻeke hau me ka lole a paʻa ma ka wahi ʻeha ma kahi o 20 mau minuke i ka manawa, i nā manawa he nui i ka lā. E hoʻohaʻahaʻa ke anu i ka ʻōhū. E hoʻohana i ka hau i nā hola he 48 ma hope o ka hōʻeha.
• Compression E hoʻopaʻa i kahi kāʻei paʻa a puni ka kuʻekuʻe wāwae i ʻeha. E kōkua pū kēia i ka pale ʻana i ka pehu.
• ʻEʻauhau E hāpai i ka kuʻekuʻe wāwae i hōʻeha ʻia ma ka uluna e hoʻokiʻekiʻe iā ia ma luna o ka pae o kou puʻuwai. ʻO ka hāpai ʻana i ka ʻeha e kōkua ia i ka hoʻohaʻahaʻa ʻana i ka pehu.

Hoʻola maʻamau ka sprains i loko o kekahi mau lā a i ʻole mau pule. Inā haki ka kuʻekuʻe wāwae, pono paha ʻoe e ʻaihue. Hiki i nā haʻihaʻi koʻikoʻi ke koi aku i ke ʻoki e hoʻonohonoho hou i ka iwi haʻi. Hoʻohana kekahi poʻe kauka lāʻau i kekahi pā a i ʻole nā ​​ʻāpana e hoʻopaʻa ai ka iwi i kona wā e hoʻōla ai.

Pehea e pale ai i ka hōʻeha

ʻO ka hoʻoikaika ʻana i nā mākala i kou kuʻekuʻe wāwae, ka wāwae, a me ka wāwae e kākoʻo i ka flexion plantar e mālama i kou wāwae, pale i kou kuʻekuʻe wāwae, a pale i nā hōʻeha o ka wā e hiki mai ana. Hiki i kahi mea hoʻoponopono kino ke aʻo iā ʻoe pehea e hana pololei ai i kēia mau hoʻoikaika kino.

ʻO ke kau ʻana i nā kāmaʻa kūpono hiki ke kōkua iā ʻoe e hōʻalo i nā ʻeha. E mākaukau i kēlā me kēia manawa āu e kūʻai mai ai i kahi mau kāmaʻa hou. Hōʻalo i nā kuʻekuʻe wāwae kiʻekiʻe - keu hoʻi i nā kuʻekuʻe kiʻekiʻe, ʻikiʻī ʻaʻole kākoʻo pono i kou kuʻekuʻe wāwae.

E ʻike i ke kauka lāʻau lapaʻau a i ʻole ke kauka lāʻau orthopedic no ka ʻōlelo aʻoaʻo e pili ana i ka mālama ʻana i kou mau wāwae a me nā kuʻekuʻe wāwae a pale i nā pilikia flexion plantar ma mua o ka hoʻomaka ʻana.