Pehea e mālama ai a kāohi ai i nā Hamstrings paʻa

Anter

• Pākuʻi e hoʻokuʻu i nā hāmaka paʻa
• Ke moe hamstring ʻālua I
• Moe hamstring kiko II
• Noho hamstring kau I
• Noho hamstring kau II
• Kuʻi hamstring kū
• Yoga
• ʻĪlio ilalo
• Kālā Triangle Hoʻonui
• ʻIli hamstrings hua
• Hoʻoikaika lomilomi
• Hoʻoikaika kino
• Kāohi
• I ka manawa e ʻike ai i kāu kauka
• Lawe aku
• Nā Kumuwaiwai ʻatikala

Hōʻike Overview

ʻO ka hamstring kahi hui o nā mākala ʻekolu e holo i hope o kāu ʻūhā. ʻO nā haʻuki e pili ana i ka nui o ka sprint a i ʻole ke kū a hoʻomaka i ka neʻe ʻana, e like me ka soccer a me ka tennis, e ʻūlū i kāu mau hamstrings. Pēlā nō nā hana e like me ka hulahula ʻana a me ka holo ʻana.

ʻO ka mālama ʻana i kēia mau mākala he mea nui. ʻOi aku ka maʻalahi o ka hamstrings paʻa i ke kanana a haehae paha. Aia kekahi ʻokoʻa ma waena o ka paʻa a me ka ʻeha. Inā ʻeha ʻoe i kāu hamstring, ʻoi aku ka maikaʻi e ʻike i ke kauka ma mua o ka hoʻāʻo ʻana e mālama i kou ʻeha ma ka home.

Nui a hewahewa nā hoʻolālā a hiki ke hiki iā ʻoe ke hana e kōkua i ka wehe ʻana i kāu hamstrings. He mea maikaʻi e hoʻomehana i kou mau mākala ma mua o ka hoʻolōʻihi ʻana. E hoʻāʻo e hele wāwae a hana i kekahi hana ʻē aʻe i mahana kou mau mākala.

Mai hoʻolōʻihi ʻoiai ʻoe i loko o ka ʻeha a hoʻāʻo paha e hoʻoikaika i kahi kīnā. E hanu maʻamau ma ka hana ʻana i nā hoʻoikaika kino. E hoʻāʻo e hoʻohui i ka hamstring i loko o kāu hana ma ka liʻiliʻi he ʻelua a ʻekolu paha mau lā i kēlā me kēia pule.

Pākuʻi e hoʻokuʻu i nā hāmaka paʻa

ʻO ke kīpaha kekahi o nā ala maʻalahi e hōʻoluʻolu i nā hamstrings paʻa. Hiki iā lākou ke hana ʻaneʻane i nā wahi āpau a koi i nā lako liʻiliʻi a ʻole ʻole.

Ke moe hamstring ʻālua I

1. E moe i lalo i ka honua me kou kua i lalo a me kou mau wāwae i ka honua, e kulou nā kuli.
2. Lawe mālie i kou kuli ʻākau i kou umauma.
3. E hoʻolōʻihi i ka wāwae i ka wā e kūlou iki ana ke kuli. Hiki paha iā ʻoe ke hoʻohana i kahi kaula yoga a kaula paha e hoʻonui ai i kou kikoo, akā ʻaʻole e huki ikaika iā ia.
4. Paʻa no 10 kekona a hana a 30 kekona.

E hana hou me kou wāwae ʻē aʻe. A laila e hana hou i kēia kī i kēlā me kēia wāwae ʻelua ʻekolu a ʻekolu paha huina.

Moe hamstring kiko II

1. E moe i lalo i ka honua me kou kua i lalo a pālahalaha loa kou mau wāwae. No kēia kikoo, makemake pū ʻoe e kokoke i ke kihi o ka paia a i ʻole ka puka.
2. E hāpai i kou wāwae ʻākau, e kūlou iki i ke kuli, a kau i kou kuʻekuʻe ma ka paia.
3. E hoʻolohi mālie i kou wāwae ʻākau a hiki i kou ʻike ʻana i kahi kī i kou hamstring.
4. Paʻa no 10 kekona a hana a 30 kekona.

E hana hou me kou wāwae ʻē aʻe. A laila e hana hou i kēia kī i kēlā me kēia wāwae i nā manawa hou ʻelua. I kou loaʻa hou ʻana o ka maʻalahi, hoʻāʻo e hoʻoneʻe iā ʻoe iho i ka paia no kahi hohonu hohonu.

Noho hamstring kau I

1. Noho ma ka honua i kahi butterfly.
2. E hoʻolōʻihi i kou wāwae ʻākau me ke kuli iki.
3. A laila e kulou i mua ma kou pūhaka ma luna o kou wāwae ʻākau.
4. Hiki paha iā ʻoe ke hoʻopaʻa i kou wāwae ma lalo no ke kākoʻo, akā mai hoʻoikaika i ka lōʻihi.
5. Paʻa no 10 kekona a hana a 30 kekona.

E hana hou me kou wāwae ʻē aʻe. E hana hou i kēia kīnā me kēlā me kēia wāwae ʻelua i ʻekolu mau manawa ka nui.

Noho hamstring kau II

1. Hopu i nā noho ʻelua a kau i mua o kekahi.
2. Noho i loko o hoʻokahi noho me kou wāwae ʻākau i hoʻolōʻihi ʻia ma luna o ka noho ʻē aʻe.
3. Lean i mua a ʻike ʻoe i kahi kī i kou hamstring.
4. E paʻa i kēia kau no 10 kekona a hana a 30 kekona.

E hana hou me kou wāwae hema a laila hou me kēlā me kēia wāwae i mau manawa hou ʻelua.

Kuʻi hamstring kū

1. Kū me kou kuamoʻo i kahi kūlike.
2. A laila kau i kou wāwae ʻākau i mua ou. Kulou iki i kou kuli hema.
3. E hilinaʻi mālie i mua ke kau nei i kou mau lima ma kou wāwae ʻūlū ʻūlou.
4. E mālama pono i kou kua i pale i ka huli i kou wāwae.
5. E paʻa i kēia kau no 10 kekona a hana a 30 kekona.

E hana hou me kou wāwae ʻē aʻe, a hou me nā wāwae ʻelua ʻelua a ʻekolu paha manawa ka nui.

Yoga

Hiki i nā yoga ke kōkua me ka hāmama paʻa. Inā ʻoe e lawe ana i kahi papa, e haʻi aku i kāu kumu i ka paʻa o nā mākala hamstring. Hiki iā lākou ke hoʻololi i hiki iā ʻoe ke hoʻāʻo a i ʻole nā ​​poses kikoʻī e kōkua ai paha.

ʻĪlio ilalo

1. E hoʻomaka i ka papahele ma kou mau lima a me kou mau kuli. A laila e hāpai i kou mau kuli i luna a hoʻouna i kou iwi i ka kaupaku.
2. E hoʻolōʻihi i kou mau wāwae. Hiki i nā hamstrings paʻa ke paʻakikī i kēia kumu, no laila hiki iā ʻoe ke mālama i kou mau kuli e kūlou iki. E mālama pono i ka ʻōiwi pololei.
3. E lawe i kekahi mau hanu hohonu a paʻa paha no ka lōʻihi o ke kuhikuhi ʻana a kāu kumu iā ʻoe.

Kālā Triangle Hoʻonui

1. E hoʻomaka i kahi kū. A laila neʻe i kou mau wāwae ma kahi o ʻekolu a ʻehā mau kapuaʻi kaʻawale.
2. Hiki i kou mau lima i kūlike i ka honua me kou mau lima i lalo i lalo.
3. E hoʻohuli i kou wāwae ʻākau i ka hema a me kou wāwae hema i 90 kekelē. E mālama i kou mau kuʻekuʻe wāwae i ka laina me kekahi.
4. E pelu mālie i kou kino ma luna o kou wāwae hema a hiki i kou lima hema i ka papahele a i ʻole kahi palaka yoga no ke kākoʻo. E kīkoʻo i kou lima ʻākau i ke kaupaku.
5. Paʻa no 30 a 60 kekona, a i ʻole lōʻihi e kuhikuhi ai kāu kumu iā ʻoe.
6. E hana hou i kēlā ʻaoʻao.

ʻIli hamstrings hua

Hiki i nā ʻōwili hua ke kōkua i ka hoʻolōʻihi a hoʻokuʻu i kou mau mākala. ʻO ka hapa nui o nā hale haʻuki i loaʻa i nā huila hu i hiki iā ʻoe ke hoʻohana. Inā ʻaʻole ʻoe i loko o kahi hale hoʻoikaika kino, a inā ʻaʻohe o kāu gym i nā wili huʻi, e noʻonoʻo e kūʻai i kāu ponoʻī inā loaʻa pinepine ʻoe i nā hamstrings paʻa.

E ʻolokaʻa i kou hamstrings:

1. Noho ma ka papahele me kāu ʻōwili huila ma lalo o kou ʻūhā ʻākau. Noho paha kou wāwae hema ma ka honua no ke kākoʻo.
2. Me kou mau lima ma hope ou, e ʻolokaʻa i kou hamstring, ke kua holoʻokoʻa o kou ʻūhā, mai ka lalo o kou mau kī a i kou kuli.
3. Kālele ana i kou ʻōpū ʻōpū i kēia hoʻoikaika kino. E hoʻopaʻa i kāu kumu nui a pololei i kou kua.
4. E hoʻomau mālie i ka ʻōwili ʻana no 30 kekona a i 2 mau minuke ka huina.

E hana hou me ka wāwae ʻē aʻe. E hoʻāʻo e ʻōwili i kāu hamstrings ʻekolu manawa i kēlā me kēia pule.

Hiki ke hoʻohana ʻia nā ʻōwili hua e hoʻomaha ai i ka ʻeha o ke kua a hoʻokuʻu i nā mākala like ʻole i kou kino, e like me kāu glutes, bipi keiki, a me quads.

Hoʻoikaika lomilomi

Inā makemake ʻole ʻoe e lomilomi i kāu mau hamstrings iā ʻoe iho, e noʻonoʻo e hana i kahi manawa me ka laikini lomilomi laikini. Hoʻohana nā mea lomilomi i ko lākou mau lima e hoʻoponopono i nā mākala a me nā mea palupalu ʻē aʻe i ke kino. Hiki ke kōkua i ka lomilomi me kekahi mea mai ke koʻikoʻi i ka ʻeha a me ka hoʻowali muscle.

Hiki i kāu kauka mālama mua ke kōkua iā ʻoe e kuhikuhi iā ʻoe i kahi therapist, a i ʻole ʻimi paha ʻoe i ka waihona pūnaewele ʻo American Massage Therapy Association e ʻike i nā mea hana ma kāu wahi. Uhi ʻia ka lomilomi ma lalo o kekahi o nā hoʻolālā ʻinikua, ʻaʻole naʻe nā mea āpau. Kāhea i kāu mea hāʻawi ma mua o ka hoʻonohonoho ʻana i kāu manawa koho.

Inā ʻaʻole i uhi ʻia kāu mau kau, hāʻawi kekahi mau keʻena i ka uku pālākiō ʻana.

Hoʻoikaika kino

ʻOi aku paha ka maikaʻi o ka hoʻōla kino (PT) inā paʻa paʻa a paʻa ʻia paha kāu mau hamstrings. ʻAʻole paha ʻoe e pono i kahi kuhikuhi e ʻike ai i ka mea hoʻoponopono kino. ʻOi aku ka maikaʻi e nānā me kāu ʻoihana inikua ma mua o ka hoʻonohonoho ʻana i kahi manawa. Hiki iā ʻoe ke loaʻa nā loio kūloko kokoke iā ʻoe e ka ʻimi ʻana i ka waihona o ka American Physical Therapy Association.

I kāu koho mua ʻana, e nīnau paha kāu mea hoʻoponopono kino iā ʻoe e pili ana i kāu mōʻaukala olakino a me nā hana a i ʻole nā ​​haʻuki āu e makemake ai e hana. Hana paha lākou i nā hoʻokolohua e nānā i kāu hamstrings.

A laila e alakaʻi i kāu mea hoʻoponopono kino iā ʻoe i nā ʻano like ʻole, nā hoʻolālā, a me nā ʻano lāʻau ʻē aʻe i kikoʻī i kāu mau pono ponoʻī. E hilinaʻi ka helu o nā koho i kāu mau pahuhopu kū hoʻokahi. Makemake ʻia ʻoe e hoʻohui i nā kikoola āu e aʻo ai i kāu hana maʻamau o kēlā me kēia lā.

Kāohi

Aia kekahi mau mea hiki iā ʻoe ke hana e hoʻokū i ka paʻa ma mua o ka hoʻomaka ʻana. Hiki iā ʻoe ke nīnau i kāu kauka no nā ʻano hoʻoikaika pilikino i hiki ke kōkua.

• Hoʻomehana ma mua o ka hoʻokomo ʻana i nā haʻuki like ʻole a i ʻole nā ​​hana ikaika ʻē aʻe. Ma ka liʻiliʻi he 10 mau minuke o ka hele wāwae ʻana, ka jogging māmā ʻana, a i ʻole nā ​​calisthenics maʻalahi e pale aku ai i ka paʻa hamstring.
• Hoʻolahalaha ka hamstring mau ma mua a ma hope o kāu mau hana e pale ai i ka paʻa. E hoʻāʻo e hana i ʻekolu a ʻelima mau minuke ma mua a ma hope o kāu mau haʻuki a i ʻole nā ​​hana e hoʻolōʻihi.
• E mālama i kou kino i ka ikaika holoʻokoʻa, ʻaʻole kikoʻī wale i kāu mau hana.
• ʻAi i kahi papaʻai olakino, a inu i ka wai he nui e wahie a hoʻopiha hou i kou mau mākala.

I ka manawa e ʻike ai i kāu kauka

E hana i kahi manawa me kāu kauka inā pili pinepine kou ʻeha a ʻeha hoʻi. ʻO ka ʻeha e hele ʻole aku paha he hōʻailona ia o ka ʻeha.

ʻO nā ʻōuli ʻē aʻe e hōʻailona ai i kahi ʻeha:

• ʻāwīwī, ʻeha loa
• popping a haehae paha i ka naʻau
• pehu a palupalu paha
• ʻulupā a i ʻole discoloration
• nāwaliwali o nā mākala

Hiki paha iā ʻoe ke mālama i kahi kānana ʻoluʻolu ma ka home e hoʻohana ana iā RICE (hoʻomaha, hau, kaomi ʻana, a me ke kiʻekiʻena) a me nā mea hōʻemi ʻeha ma luna o ka counter (OTC). Inā ʻaʻole hiki iā ʻoe ke lawe i nā ʻanuʻu he ʻehā me ka ʻole o ka ʻeha nui loa, e hana i kahi manawa e ʻike ai i kāu kauka. Hiki i nā kānana koʻikoʻi ke komo i ka haehae piha o ka mākala. Koi paha kekahi i ke ʻoki.

Lawe aku

Mai hoʻokuʻu i nā hamstrings paʻa e hoʻolohi iā ʻoe. Me kahi mālama aloha aloha liʻiliʻi a me kekahi mau kau mau ʻana, hiki iā ʻoe ke mālama i kou mau mākala me ka mākaukau no ka hana.

E hoʻāʻo e hoʻohui i nā kīʻaha like ʻole i kāu papa hana ma kahi o ʻekolu mau manawa i kēlā me kēia pule. Māmā i ke kau mālie.

Inā ʻeha ʻoe a i ʻole nā ​​hopohopo ʻē aʻe, mai hoʻokaʻulua e hana i kahi manawa me kāu kauka.

ʻO nā kiʻi a pau ma ka ʻoluʻolu a Active Body. Manaʻo Manaʻo.

Nā Kumuwaiwai ʻatikala

• Hoʻololi hua iho iā ʻoe iho. (n.d.). http://hpsm.ca/my-hpsm/exercise-tutorials/foam-roll-massage/
• Hamstring. (n.d.). https://my.clevelandclinic.org/health/articles/hamstring
• ʻŪmiʻi hamstring. (n.d.). http://www.mayoclinic.org/hamstring-stretch/img-20006930
• Nā limahana ʻo Mayo Clinic. (2015). ʻEha Hamstring: Kāohi. http://www.mayoclinic.org/diseases-conditions/hamstring-injury/basics/prevention/con-20035144
• Nā limahana ʻo Mayo Clinic. (2017). Hoʻoikaika lomilomi. http://www.mayoclinic.org/tests-procedures/massage-therapy/home/ovc-20170282
• Nā limahana ʻo Mayo Clinic. (2017). Hōʻike pāheʻe: Kahi alakaʻi i nā ʻōkuhi maʻamau. http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840?s=3
• Ka hana a ka mea hoʻoponopono kino. (2016). http://www.apta.org/PTCareers/RoleofaPT/
• Nā hana hoʻolōʻihi no ke kino haʻahaʻa. (n.d.). https://wellness.ucr.edu/Stretches%20for%20Lower%20and%20Upper%20Body.pdf