Uhlobo lwe-Hip flexor - ukunakekelwa ngemuva

I-hip flexors iyiqembu lemisipha elibheke phambili kwesinqe. Zikusiza ukuthi uhambise, noma uguqule, umlenze wakho namadolo akho abheke emzimbeni wakho.

Ukucindezela kwe-hip flexor kwenzeka lapho eyodwa noma ngaphezulu yemisipha ye-hip flexor iselulwa noma idabukile.

I-Hip flexors ikuvumela ukuthi uguqule isinqe sakho bese ugoba idolo. Ukunyakaza okungazelelwe, njengokuphalaza, ukukhahlela, nokushintsha indlela lapho ugijima noma unyakaza, kungelula futhi kudabule i-hip flexors.

Abagijimi, abantu abenza ubuciko bokulwa, nabadlali bebhola lezinyawo, bebhola likanobhutshuzwayo kanye ne-hockey maningi amathuba okuthi babe nalolu hlobo lokulimala.

Ezinye izinto ezingaholela ekucindezelweni kwe-hip flexor zifaka:

• Imisipha ebuthakathaka
• Hhayi ukufudumala
• Imisipha eqinile
• Ukuhlukumezeka noma ukuwa

Uzozwa ubunzima be-hip flexor endaweni engaphambili lapho ithanga lakho lihlangana khona nesinqe sakho. Ngokuya ngokuthi uhlobo lubi kangakanani, ungaqaphela:

• Ubuhlungu obumaphakathi nokudonsa ngaphambili kwesinqe.
• Cramping nobuhlungu obukhali. Kungaba nzima ukuhamba ngaphandle kokuxhuga.
• Kunzima ukuphuma esihlalweni noma ukuqhamuka esikhungweni.
• Ubuhlungu obukhulu, i-spasms, ukulimala nokuvuvukala. Ingaphezulu lesisundu sethanga lingagudlukela. Kuzoba nzima ukuhamba. Lezi yizimpawu zesinyembezi esiphelele, esingajwayelekile kakhulu. Ungase ube nokulimaza phansi ngaphambili kwethanga lakho ezinsukwini ezimbalwa ngemuva kokulimala.

Ungadinga ukusebenzisa izinduku ukuze uthole ubunzima obukhulu.

Landela lezi zinyathelo ezinsukwini ezimbalwa zokuqala noma amasonto ngemuva kokulimala kwakho:

• Phumula. Misa noma yimuphi umsebenzi obangela ubuhlungu.
• Iceza indawo imizuzu engama-20 njalo emahoreni ama-3 kuye kwangu-4 izinsuku ezi-2 kuye kwezi-3. UNGALIFAKI ngqo iqhwa esikhunjeni sakho. Songa iqhwa ngendwangu ehlanzekile kuqala.

Ungasebenzisa ibuprofen (Advil, Motrin), noma naproxen (Aleve, Naprosyn) ukunciphisa izinhlungu nokuvuvukala. I-Acetaminophen (iTylenol) isiza ngobuhlungu, kepha hhayi ngokuvuvukala. Ungathenga le mithi yezinhlungu esitolo.

• Khuluma nodokotela wakho ngaphambi kokusebenzisa imithi yezinhlungu uma unesifo senhliziyo, umfutho wegazi ophakeme, isifo sezinso, noma uke waba nezilonda zesisu noma ukopha ngaphakathi esikhathini esedlule.
• Ungathathi ngaphezu kwenani elinconywe ebhodleleni noma ngudokotela wakho.

Udokotela wakho angancoma ukuthi njengoba uphumula le ndawo, wenza izivivinyo ezingacindezeli i-hip flexors, njengokubhukuda.

Ukuze uthole ubunzima obukhulu, ungahle uthande ukubona owelapha ngokomzimba (PT). I-PT izosebenza nawe ukwenza lokhu:

• Yelula futhi uqinise imisipha yakho ye-hip flexor neminye imisipha ezungeze futhi isekele leyo ndawo.
• Akuqondise ekukhuphuleni ileveli yomsebenzi wakho ukuze ubuyele emisebenzini yakho.

Landela izincomo zomhlinzeki wakho ngemithi yokuphumula, yeqhwa, kanye neyezinhlungu. Uma ubona i-PT, qiniseka ukwenza izivivinyo njengokuqondiswa. Ukulandela uhlelo lokunakekela kuzosiza imisipha yakho ipholise futhi kungenzeka ivikele ukulimala esikhathini esizayo.

Shayela umhlinzeki wakho uma ungazizwa ungcono emasontweni ambalwa ukwelashwa.

Ukudonswa kwe-hip flexor - ukunakekelwa kwangemuva; Ukulimala kwe-Hip flexor - ukunakekelwa kwangemuva; I-hip flexor izinyembezi - ukunakekelwa kwangemuva; Uhlobo lwe-Iliopsoas - ukunakekelwa ngemuva; Imisipha ye-iliopsoas ehlanjululwayo - ukunakekelwa kwangemuva; Isicubu se-iliopsoas esidabukile - ukunakekelwa ngemuva; Uhlobo lwePsoas - ukunakekelwa ngemuva

UHansen PA, uHenrie AM, uDeimel GW, uWillick SE. Izinkinga zemisipha zomlenze ongezansi. Ku: Cifu DX, ed. I-Braddom's Physical Medicine & Ukuvuselelwa. Umhlaka 5. IPhiladelphia, PA: Elsevier; 2016: isahluko 36.

UMcMillan S, uBusconi B, uMontano M. Hip kanye nokuhlangana kwethanga nobunzima. Ku: Miller MD, Thompson SR, ama-eds. UDeLee noDrez's Orthopedic Sports Medicine: Izimiso kanye Nokuzijwayeza. Umhla wesi-4. IPhiladelphia, PA: Elsevier Saunders; 2015: isahluko 87.

• Ukulimala Kwe-Hip Nokuphazamiseka
• I-Sprains ne-Strains