Makemake ʻoe e ʻike hou aʻe e pili ana i nā ligaments o kou kuʻekuʻe wāwae?

Ua noʻonoʻo paha ʻoe i ke kōkua nui o nā ligaments liʻiliʻi i loko o kou kuʻekuʻe wāwae iā ʻoe e kū, hele, a holo? Ua like lākou me nā kāʻei liʻiliʻi e hāʻawi i ka ikaika i ko mākou mau wāwae. Inā ʻaʻohe o lākou, ʻaʻole hiki iā mākou ke hana pono i kekahi o kēia mau mea. No laila, i kēia lā, e kamaʻilio kākou e pili ana i nā ligaments i loko o kou kuʻekuʻe wāwae.

He aha kēia mau ligaments ma ke kuʻekuʻe wāwae?

I ka ʻōlelo maʻalahi, he mau kaula fibrous ikaika nā ligaments i loko o kou kuʻekuʻe wāwae. Hoʻopili lākou i nā iwi o kou wāwae (ka talus a me ka calcaneus) i nā iwi ma kou wāwae haʻahaʻa (ka tibia a me ka fibula). E noʻonoʻo iā lākou he mau kaula laholio, akā ʻoi aku ka ikaika.

ʻO ka hana nui o kēia mau ligaments ka mālama ʻana i kou mau iwi i kahi a me ka paʻa o kou kuʻekuʻe wāwae. Mālama pū lākou i kou kuʻekuʻe wāwae mai ka wili ʻana a me ka ʻōwili ʻana me ke kumu ʻole.

ʻOiaʻiʻo, me ka ʻole o kēia mau ligaments kuʻekuʻe wāwae, ʻaʻole hiki iā ʻoe ke kū, hele, a holo paha. Aia lākou ma nā ʻaoʻao ʻelua o kou kuʻekuʻe wāwae. Kōkua pū lākou i ka omo ʻana i ka haʻalulu o kekahi neʻe ʻana āu e hana ai. No laila, inā loaʻa iā ʻoe kekahi ʻeha i loko o kou mau ligaments kuʻekuʻe wāwae, he mea nui e ʻike koke i ke kauka e ʻike pono i ka mea hewa a loaʻa ka lāʻau lapaʻau.

ʻEhia mau ligaments i loko o ke kuʻekuʻe wāwae?

ʻEkolu mau hui nui o nā ligaments i loko o ko kākou kuʻekuʻe wāwae. Aia kēlā me kēia o kēia mau mea a puni nā ʻāpana like ʻole o ke kuʻekuʻe wāwae, e hāʻawi ana i ke kākoʻo a kōkua i ko kākou kino e neʻe pono. E nānā kākou i ko lākou ʻano.

Nā Ligament Medial

Kāhea pū mākou i kēia mau mea ʻo `(Deltoid Ligaments)`. E hoʻopā wale i loko o kou kuʻekuʻe wāwae, aia kahi puʻupuʻu iwi liʻiliʻi ma laila, ʻeā? ʻO ia ka `(Medial Malleolus)` - ʻo ia ka hopena lalo o kou iwi `(Tibia)`. Hoʻomaka kēia mau ligaments ma laila. A laila hohola lākou a pili i nā iwi `(Talus)`, `(Calcaneus)` a me `(Navicular)` i kou wāwae. ʻEhā ʻano nui o nā ligaments:

• ʻO ke Ligament Tibiotalar mua (ATTL)
• ʻO ke kaulahao Tibiotalar hope (PTTL)
• ʻO ke kaulahao Tibiocalcaneal (TCL)
• ʻO ke kaulahao Tibionavicular (TNL)

Nā Ligament Lateral

Aia kēia mau ligaments ma waho o kou kuʻekuʻe wāwae. He iwi like kou ma waho o kou kuʻekuʻe wāwae, ʻeā? ʻO ia ka "Lateral Malleolus" - ʻo ia ka hopena lalo o kou iwi "Fibula". Hoʻomaka kēia mau ligaments ma laila. A laila pili lākou i kou mau iwi "Talus" a me "Calcaneus". ʻEkolu mau ligaments nui ma kēia hui:

• ʻO ka Ligament Talofabular Anterior (ATFL) - ʻO kēia ka ligament i ʻeha pinepine ʻia i ka ʻeha kuʻekuʻe wāwae.
• ʻO ke kaulahao Calcaneofibular (CFL)
• ʻO ke kaula hope o ka Talofabular (PTFL)

Nā Ligament Syndesmotic

Hoʻohui kēia mau ligaments i nā iwi ʻelua o kou wāwae, ʻo ka tibia a me ka fibula. Aia lākou ma luna iki aʻe, ma luna o ke kuʻekuʻe wāwae. Inā ʻeha lākou, kapa mākou iā lākou he 'high ankle sprain' , no ka mea, aia lākou ma luna iki aʻe ma mua o ka sprain maʻamau. ʻElima mau ligaments nui i loko o kēia hui:

• ʻO ka Ligament Tibiofibular mua o lalo (AITFL)
• ʻO ka Ligament Tibiofibular Hope Loa (PITFL)
• Ligament Transverse Haʻahaʻa (ITL)
• ʻO ka Ligament Tibiofibular Transverse (TTFL)
• Ligament Interosseous (IOL)

He aha ka hana a kēia mau ligaments?

ʻOiai ʻaʻole mākou e noʻonoʻo nui e pili ana i kēia mau ligaments i ko mākou ola o kēlā me kēia lā, hana maoli lākou i kahi lawelawe koʻikoʻi no ko mākou kino. E nānā kākou i kā lākou hana:

• Hoʻopili haʻalulu: Kōkua kēia i ka hoʻopili ʻana i ka haʻalulu ke paʻi kou wāwae i ka honua, e like me nā mea hoʻopili haʻalulu i loko o ke kaʻa.
• Nā pilina iwi: ʻO kēia nā mea e hoʻopili ai i nā iwi o kou wāwae i nā iwi ma kou wāwae lalo.
• Ka mālama ʻana i nā iwi ma ko lākou wahi kūpono: Kōkua i ka mālama ʻana i nā iwi ma ko lākou mau wahi kūpono, e pale ana iā lākou mai ka neʻe ʻana a puni.
• Kāohi i nā ʻeha kuʻekuʻe wāwae: Kāohi i kou mau kuʻekuʻe wāwae mai ka wili ʻana, ka ʻōwili ʻana, a me ke kūlou ʻana me ke kumu ʻole.
• Ke hoʻopaʻa ʻana i ka hui kuʻekuʻe wāwae: He mea nui kēia e mālama i ka hui kuʻekuʻe wāwae, i hana ʻia e nā iwi wāwae o lalo a me ka iwi "Talus", i paʻa a ikaika.
• Ke kāohi ʻana i nā neʻe palekana ʻole: Ke kāohi nei i ka kuʻekuʻe wāwae mai ka neʻe ʻana ma ke ʻano palekana ʻole a kūlohelohe ʻole.

He aha ka mea i hana ʻia ai kēia mau ligaments?

Ua hana ʻia nā ligaments o ke kuʻekuʻe wāwae me nā ʻiʻo hoʻohui ikaika e like me ke kaula . Loaʻa iā lākou ʻelua mau ʻāpana nui:

• Kolakena: ʻO kēia ka protein e hoʻopaʻa ai i nā ʻiʻo o ko kākou kino. ʻO kēia ka mea e hāʻawi ai i nā ligaments i ko lākou ikaika.
• Nā olonā elastic: ʻAe kēia i nā ligaments e kīkoʻo i kekahi ʻano, akā hiki nō hoʻi ke hoʻi i ko lākou kūlana mua.

Aia i hea nā ligaments o ke kuʻekuʻe wāwae?

Loaʻa kēia mau ligaments ma kou wāwae, kuʻekuʻe wāwae, a me ka wāwae lalo. Hoʻopili nui lākou i nā iwi aʻe kekahi i kekahi:

• Iwi kuʻekuʻe wāwae `(Calcaneus)`
• Fibula (iwi lahilahi ma ke kua o ka wāwae)
• He iwi ma luna o ka wāwae (Iwi Navicular)
• ʻO Talus (ʻO kēia ka iwi nui e hana ai i ka hui kuʻekuʻe wāwae)
• ʻO Tibia (ka iwi mānoanoa ma loko o ka wāwae)

Hiki ke ʻeha kahi ligament kuʻekuʻe wāwae?

ʻAe, hiki nō. Hiki ke ʻeha kahi ligament kuʻekuʻe wāwae inā neʻe ia i ke ala hewa, ua kīkoʻo nui ʻia, a i ʻole ua haehae ʻia . Kāhea mākou i kēia ʻano ʻeha i kahi ligament he sprain .

He ʻeha maʻamau loa nā ʻeha kuʻekuʻe wāwae. Hiki iā lākou ke hana i kekahi o kēlā me kēia makahiki a me ke kūlana olakino. ʻO ka hapa pinepine, loaʻa kahi ʻeha kuʻekuʻe wāwae i ka wā e wili ai ke kanaka i ko lākou kuʻekuʻe wāwae. Eia kekahi laʻana:

• Ke kokoke ʻoe e hāʻule a i ʻole ke hāʻule ʻoe. E noʻonoʻo ʻoe e iho ana i lalo i kahi alapiʻi a ua kuʻia koke kou wāwae. A laila hiki i kou kuʻekuʻe wāwae ke ʻōwili koke i loko a i waho paha.
• Inā hehi kekahi i kou wāwae, e wili ia me ke ʻano kūlohelohe ʻole. Hiki ke hana ʻia nā mea e like me kēia i ka wā e pāʻani ana i nā haʻuki.
• ʻOi aku ke kiʻekiʻe o kēia pilikia i nā haʻuki e pono ai ka hoʻololi wikiwiki ʻana i ke kuhikuhi a me ka hana wāwae, e like me ka basketball, ka pôpeku, ka netball, a me ka tennis.
• I ka hele wāwae a i ʻole ka holo ʻana ma luna o nā ʻili ʻaʻole like. Eia kekahi laʻana, ma ke alanui mauna, ma kahi me nā pōhaku a me ke one, a i ʻole inā hāʻule kou wāwae i loko o kahi lua ma ke alanui.

Pehea e ʻike ai ke kauka inā he ʻeha koʻu ligament kuʻekuʻe wāwae?

Inā manaʻo ʻoe he kuʻekuʻe wāwae kou, ke ʻike ʻoe i ke kauka, e hana lākou i nā mea e like me:

• E nīnau ʻia ʻoe e pili ana i kāu mau hōʻailona. Pehea ka ʻeha, aia kekahi pehu, aia kekahi palapū, pehea ka lōʻihi o ia mea, pehea i loaʻa ai ka ʻeha, a inā ʻoe i lohe i kahi leo "pop" i kou wā i ʻeha ai.
• E hana ʻia kahi hoʻokolokolo kino. E nānā pono ʻia kou kuʻekuʻe wāwae i ʻeha, pehea e neʻe ai, a hoʻohālikelike ʻia me nā kuʻekuʻe wāwae ʻē aʻe. I kekahi manawa, hiki ke hoʻopā ʻia ka ʻāpana i ʻeha a nānā iki ʻia e kōkua i ka ʻike ʻana i ka ʻeha a loiloi i ka nui o ka hōʻino ʻia o ke ligament.
• E noi lākou iā ʻoe e lawe i kahi "(X-ray)" e ʻike inā ua haki kahi iwi a i ʻole he pilikia ʻē aʻe. I ka manawa pinepine, hana ʻia kahi "(X-ray)" e ʻike inā he haki me ka ʻeha.
• Inā ʻaʻole e nalowale kou ʻeha a manaʻo ʻoe he koʻikoʻi ka ʻeha, e noi ʻia paha ʻoe e hana i nā hoʻokolohua kiʻi ʻē aʻe, e like me ka MRI (Magnetic Resonance Imaging). Hiki i kahi MRI ke hōʻike i ka hōʻino ʻia o nā ligaments, a inā ua haehae ʻia a pehea ka mamao o ko lākou haehae ʻia. I kekahi manawa hiki ke hana ʻia kahi scan ultrasound.

Pehea e pale aku ai i nā ʻeha o ka ligament ankle?

ʻOiai ʻaʻole hiki ke pale ʻia nā ʻeha kuʻekuʻe wāwae āpau, aia kekahi mau mea hiki iā ʻoe ke hana e pale aku i kou mau ligaments kuʻekuʻe wāwae, ʻoiai ke komo ʻana i ka hana kino. E nānā kākou i ke ʻano o lākou:

• E pale i nā ʻili like ʻole:E ho'āʻo e pale i ka hele wāwae ʻana a i ʻole ka holo ʻana ma nā wahi me nā pōhaku, nā ʻiliʻili, a i ʻole nā ​​lua, no ka mea, ʻoi aku ka nui o ka manawa e ʻōwili a wili ai i kou kuʻekuʻe wāwae ma ia mau wahi.
• E hoʻomaikaʻi i kou maʻalahi a me ke kaulike: E hoʻomaʻamaʻa kēia i kou kino e hiki ke kū i nā hāʻule koke a me nā hāʻule ʻana me ka ʻole o ke kaomi ʻana i kou mau kuʻekuʻe wāwae. E hana i nā hoʻomaʻamaʻa hoʻolōʻihi mau a hoʻomaʻamaʻa i ke kū ʻana ma kekahi wāwae (he maikaʻi ka Yoga no kēia).
• E hana i nā hoʻoikaika kuʻekuʻe wāwae: ʻO nā hoʻomaʻamaʻa e like me ke kuʻekuʻe wāwae, nā squats, nā lele squat, a me nā lunges e hoʻoikaika i nā ʻiʻo a puni kou mau kuʻekuʻe wāwae. E hāʻawi pū kēia i ka pale hou aku no nā ligaments. Hiki iā ʻoe ke hana i nā hoʻoikaika kuʻekuʻe wāwae me ka hoʻohana ʻana i kahi kāʻei kū'ē.
• E hoʻoikaika i kou mau ʻiʻo koʻikoʻi: E maʻalahi kēia i kou kino ke hoʻololi palekana i ke kuhikuhi a pane i ka wā e pono ai.
• E mālama i ke kaumaha olakino e kūpono iā ʻoe: Ke piʻi aʻe kou kaumaha, piʻi aʻe ke kaomi ma nā hono e like me kou mau kuʻekuʻe wāwae.
• E hoʻokaʻawale i kāu hana hoʻoikaika kino: Ma kahi o ka hana ʻana i ke ʻano hoʻoikaika kino like i kēlā me kēia lā, e hoʻokomo i ka hoʻomaʻamaʻa kaumaha a me ka cardio (e.g., holo, paikikala).
• Ma mua o ka hana ʻana i kekahi hana kino, e hana i kahi "hoʻomehana" maikaʻi (ma ka liʻiliʻi he 5-10 mau minuke), e hoʻonui mālie i ka ikaika, a laila "e hoʻomāalili" a "e kīkoʻo" ma hope. He mea nui loa kēia.
• E ʻaʻahu i nā kāmaʻa kūpono a kākoʻo, ʻoiai i ka wā e pāʻani ana i nā haʻuki a i ʻole e hoʻoikaika kino ana. E pale i ke komo ʻana i nā kāmaʻa kahiko a pau. ʻO ka hoʻohana ʻana i nā pale kuʻekuʻe wāwae a i ʻole ka taping, kūikawā i kekahi mau haʻuki, hiki ke kōkua i ka pale ʻana i nā ʻeha.

ʻO ka mea hope loa, kekahi mau mea e hoʻomanaʻo ai (Leka Lawe-Home)

ʻOiai ʻaʻole paha ʻoe e noʻonoʻo nui i ia mea i kou ola o kēlā me kēia lā, ʻo nā ligaments ma kou kuʻekuʻe wāwae kekahi o nā ʻāpana koʻikoʻi o kou kino. No laila, ʻo kou kuleana ke mālama pono iā lākou.

E hoʻomanaʻo mau e kīkoʻo a hoʻomehana/hoʻomaʻalili ma mua a ma hope o kekahi hana kino. Eia kekahi, e ʻaʻahu mau i nā kāmaʻa e kākoʻo ana i kou mau wāwae a kūpono hoʻi.

Inā loaʻa iā ʻoe kekahi ʻeha, pehu, a ʻoluʻolu ʻole paha i loko o nā ligaments o kou kuʻekuʻe wāwae, mai hoʻowahāwahā wale . E ʻike koke i ke kauka. Pono paha ʻoe e ʻike i kahi mea hoʻōla kino. ʻO ia ka manawa e hiki ai iā lākou ke hoʻomaopopo pono i ka mea hewa, hāʻawi iā ʻoe i ka lāʻau lapaʻau āu e pono ai (malia paha ke ʻano RICE, hoʻoikaika kino, a i ʻole nā ​​​​lāʻau lapaʻau ʻē aʻe), a hoʻihoʻi iā ʻoe i kou mau wāwae i ka hikiwawe loa. E hoʻomanaʻo, ʻoiai he sprain liʻiliʻi hiki ke lilo i pilikia mau loa inā ʻaʻole mālama ʻia.A laila hiki iā ʻoe ke hoʻopolo pinepine i kou kuʻekuʻe wāwae.

Kuʻekuʻe wāwae, Ligaments, Kuʻekuʻe wāwae, Nā maʻi hui, Ola kino o ka iwi, Nā ʻeha haʻuki, Hoʻōla kino