Worehu amane wɔ mmati anaa asen mu yaw ho? Apɔw-mu-teɛteɛ a eye sen biara ma labrum a atetew ni!

So woate ɛyaw a ano yɛ den nka wɔ wo mmati mu pɛn bere a woma wo nsa so mpofirim sɛ wobɛbɔ bɔɔl bere a worebɔ kriket no? Anaasɛ, so ɛyaw bi a efi w’asen dompe mu ba a ntease biara nnim ahaw wo? Ɛtɔ mmere bi a, nea ɛde ɛyaw a ɛte sɛɛ ba no betumi ayɛ ntini a ɛwɔ yɛn nkwaa mu no fã bi a ɛtetew. Wɔ aduruyɛ ho nyansahu mu no, yɛfrɛ eyi "Labrum Tear", a ɛkyerɛ sɛ nusu a ɛwɔ labrum mu. Nnipa pii suro bere a wɔte saa din yi, nanso sɛ wɔbɔ wo amanneɛ yiye na woyɛ nneɛma a ɛfata a, wubetumi adi tebea yi ho dwuma yiye. Momma yɛnka eyi ho asɛm nnɛ.

Sɛ yɛbɛka no tiawa a, dɛn ne Labrum yi?

Fa yɛn mmati ne yɛn asen nkwaa no sɛ bɔɔl-ne-socket nkwaa. Nea ɛbɛyɛ na nnompe a ɛwɔ saa nkwaa yi mu no anpete ne ho na nkwaa no akɔ so agyina no, wɔde ntini a ɛyɛ den a ɛyɛ den atwa saa kuruwa no ho ahyia. Wɔfrɛ saa mprɛte no labrum .

Sɛ yɛbɛka no tiawa a, ɛte sɛ rɔba a wɔde ayɛ kar pon so. Ɛma ɔpon no kɔ so yɛ den te sɛ nea wɔde ayɛ no, bere a labrum no boa ma yɛn nkwaa no bɔɔl no gyina pintinn wɔ kuruwa no mu no. Saa labrum yi tumi tetew bere a wɔredi agumadi, wɔ akwanhyia mu, anaa esiane nsakrae a ɛba bere a obi nyin nti.

Labrum nusu ahorow atitiriw abien na ɛwɔ mmati no mu.

• SLAP tear: Wɔ eyi mu no, labrum no fã a ɛwɔ soro no mu atetew.
• Bankart tear: Wɔ eyi mu no, labrum no anim, ase fã no mu atetew.

Labrum no tumi tetew wɔ asen no mu wɔ ɔkwan a ɛte saa ara so. Saa tebea yi betumi agye asram kakraa bi kosi afe biako ansa na ayɛ yiye. Enti, ɛsɛ sɛ wunya abotare kɛse bere a woresa eyi no.

Apɔw-mu-teɛteɛ a Ɛboa ma Asen Labrum a Tetew

Ɛsɛ sɛ wɔyɛ saa apɔw-mu-teɛteɛ yi brɛoo paa na wɔde di dwuma . Sɛ wote ɛyaw nka a, gyae ntɛm ara.

1. Nan Baako Deadlift Apɔw-mu-teɛteɛ

Eyi bɛhyɛ w’asen ntini mu den na ama wo kari pɛ. Sɔ eyi hwɛ a wunni kan nkari ade biara.

• Anamɔn 1: Gyina hɔ tẽẽ na wo nan ntam kwan bɛyɛ wo asen. Sɛ wopɛ a, fa wo nsa biako kura ade a emu yɛ hare yiye (dumbbell anaa kettlebell a emu yɛ hare) mu. Fa nan a ɛwɔ saa ɔfã no san kɔ akyi kakra.
• Anamɔn 2: Afei kotow kɔ w’anim wɔ asen no ho. Bere a basa a emu duru no kɔ fam no, ma akyi nan no so tẽẽ san n’akyi. Sɛ ɛbɛyɛ yiye a, ma nan no so kosi sɛ ɛne fam no bɛyɛ pɛ. Sɛ ɛyɛ den ma wo sɛ wobɛkari pɛ a, ma akyi nan no nansoaa nkɔ fam.
• Anamɔn 3: San kɔ baabi a wufii ase no nkakrankakra. Tia eyi mu mpɛn 12-20.
• Anamɔn 4: Afei yɛ saa ara wɔ ɔfã foforo no. Yɛ eyi ma set 2-3, nna pii dapɛn biara.

2. Anim ne Akyi Nantew Apɔw-mu-teɛteɛ

Eyi bue asen nkwaa no yiye na ɛma ntini ahorow no boasetɔ yɛ kɛse.

• Anamɔn 1: Fa aduru bi a ɛko tia nyarewa to wo nansoaa atifi pɛɛ. Afei kotow wo nkotodwe kakra na pia w’asen san kɔ baabi a wobɛbɔ fam kakra.
• Anamɔn 2: Sɛ wotena tebea koro no ara mu a, nantew kɔ w’anim anammɔn 15-20. Gye w’ahome simma 30.
• Anamɔn 3: San kɔ squat gyinabea na nantew anammɔn 15-20 wɔ akyi. Gye w’ahome simma 30.
• Anamɔn 4: Afei nantew ɔkwan koro no ara so kɔ ɔfã foforo no. Yɛ eyi ma set 2-3.

3. Dead Bug Apɔw-mu-teɛteɛ

Eyi bɛboa wo ma woahyɛ w’akyi ne ntini a ɛwɔ wo mu no den a woremfa nhyɛso biara nhyɛ w’asen so.

• Anamɔn 1: Da fam a w’anim kyerɛ fam. Kotow wo nkotodwe kodu digrii 90 na ma so. Ma wo nsa abien no nyinaa so tẽẽ kɔ soro.
• Anamɔn 2: Twe wo yafunu mu ntini no mu den na fa nkakrankakra teɛteɛ wo nan nifa na fa si fam, bere a wode wo nsa benkum san ba wo ti so tẽẽ no.
• Anamɔn 3: San kɔ baabi a wufii ase no na fa nan ne nsa foforo no yɛ saa ara.
• Anamɔn 4: Yɛ 3 sets a 12-20 repetitions ɔfã biara.

Apɔw-mu-teɛteɛ a wɔde boa ma mmati labrum a atetew

Ɛsɛ sɛ wohwɛ yiye paa bere a woreyɛ mmati apɔw-mu-teɛteɛ no. Sɛ wote ɛyaw ketewaa bi mpo a, gyae ntɛm ara .

1. Mmeamudua Nipadua Ntrɛwmu

Eyi bɛtrɛw wo mmati mu ntini a ɛyɛ den no mu.

• Anamɔn 1: Da wo nkyɛn. Kotow wo nkotodwe ne w’asen. Ma wo mmati a ɛwɔ fam ne wo nsateaa nyɛ digrii 90.
• Anamɔn 2: Afei fa wo nsa foforo no fa wo nsateaa a ɛwɔ fam no nsateaa na twe no nkakrankakra fa wo moma so. Ɛsɛ sɛ wote nka sɛ wo mmati akyi anaa n’afã atrɛw. Kura mu bɛyɛ sikani 30.
• Anamɔn 3: Yɛ saa ara wɔ ɔfã foforo no. Yɛ eyi da biara, anɔpa ne anadwo.

2. Mmati a Wɔde Bɛbobɔ Apɔw-mu-teɛteɛ

Eyi hyɛ mmati ntini ahorow no den bere a ɛtew nhyɛso a ɛba labrum a atetew so no so no.

• Anamɔn 1: Da wo nkyɛn. Fa dumbbell a emu yɛ hare kura wo nsa atifi. Ma wo nsateaa nyɛ tẽẽ na wo nsa ne fam nhyia.
• Anamɔn 2: Afei ma wo nsa so nkakrankakra wɔ wo ti so, afei fa san si fam wɔ wo ho so.
• Anamɔn 3: Yɛ eyi mpɛn 12-20.
• Anamɔn 4: Tia mu wɔ ɔfã foforo no. Ɛyɛ papa sɛ wobɛyɛ 2-3 sets.

3. Diagonal Abɔnten so Nkyinkyin Apɔw-mu-teɛteɛ

Eyi hyɛ rotator cuff ntini ahorow no den, na ɛboa ma mmati no tu.

• Anamɔn 1: Gyina hɔ tẽẽ na fa wo nsa biako kura resistance band. Fa nhama no ano foforo no kyekyere baabi a ɛyɛ den wɔ baabi a ɛne w’asen hyia.
• Anamɔn 2: Fi ase denam wo nsa a wode bɛbɛn nsa a ɛne no bɔ abira no anim kotoku no so. Ma wo nsateaa nkɔ fam wɔ digrii 90.
• Anamɔn 3: Afei kyekye ntini no mu den na dannan abasa no kɔ abɔnten wɔ nipadua no so. Gyina hɔ simma 1-2, afei san kɔ baabi a wufii ase no nkakrankakra.
• Anamɔn 4: Yɛ no mpɛn 12-20.
• Anamɔn 5: Tia mu wɔ ɔfã foforo no. Yɛ 3 sets.

Hwɛ yiye titiriw wɔ saa nneɛma yi ho bere a woreteɛteɛ w’apɔw mu no.

Labrum tear yɛ tebea a ɛmma wuntumi nkɔ baabiara na ɛma wote ɛyaw kɛse, enti ɛho hia sɛ wutie wo nipadua bere a woreteɛteɛ w’apɔw mu no.

• Tie ɛyaw no: Sɛ wote ɛyaw a ano yɛ den na emu yɛ den bere a woreyɛ apɔw-mu-teɛteɛ a, gyae ntɛm ara.Asɛm a wɔka sɛ "Ɛyaw biara nni hɔ, mfaso biara nni hɔ" no mfa eyi ho.
• Fi ase nkakrankakra: Mmɔ mmɔden sɛ wobɛyɛ nneɛma pii prɛko pɛ. Fi ase ketewaa bi na fa nkakrankakra ma apɔw-mu-teɛteɛ dodow no nkɔ soro bere a wote nka sɛ wo ho tɔ wo no.
• Aduruyɛ mu afotu: Sɛ wo yaw no yɛ kɛse, na woannya ahotɔ denam nsukyenee a wode bɛhyɛ wo ho anaasɛ nnuru a wɔde kum ɛyaw (e.g. NSAID) a wo duruyɛfo akyerɛw ama wo no so a, nsɛe bere na nkɔ wo duruyɛfo nkyɛn bio . Ɔde wo bɛkɔ akɔhwɛ wo bio.