He mea holo ʻoe? A i ʻole ua ala aʻe ʻoe i ka pō me ka ʻeha hiki ʻole ke hoʻomanawanui ma kou mau wāwae? Malia paha ke manaʻo nei ʻoe i ka ʻeha ma kou mau wāwae, e like me ka ʻūlū ʻana, ʻoiai ke kū wale nei ʻoe. Ua loaʻa i ka poʻe he nui ma ko mākou ʻāina kēia ʻike. No laila, ʻoiai ke ʻōlelo nei mākou a pau he "mau wāwae," i kēia lā e kamaʻilio mākou e pili ana i ke ʻano o lākou, pehea ko lākou koʻikoʻi i ko mākou kino, a me ke kumu o kēia mau pilikia.
He aha maoli kēia ʻiʻo bipi?
I ka ʻōlelo maʻalahi, ʻo kou mau hamstrings nā ʻiʻo ma ke kua o kou wāwae, ma lalo o ke kuli. Aia lākou ma hope o ka iwi nui ma ke alo o kou wāwae, ʻo ka tibia.
ʻOiai mākou e kapa wale aku nei iā ia ʻo "kenda," he hui pū ʻana kēia o ʻekolu mau ʻiʻo nui. ʻO lākou kēia:
1. ʻO ka ʻōpū o ka ʻōpū
2. ʻO Soleus
3. Nā mea kanu
Hana pū kēia mau ʻiʻo ʻekolu e kōkua iā ʻoe e hana i nā mea he nui, e like me ka hele wāwae, ka holo, ka lele, ke kū ma luna o kou mau manamana wāwae, a me ke kūlou ʻana i kou kuʻekuʻe wāwae.
He aha nā pōmaikaʻi o ka nui o nā ʻiʻo no ko mākou kino?
E noʻonoʻo, ke hele nei ʻoe ma ke alanui, e holo ana ma hope o kahi kaʻa, e lele ana i luna a hopu i ka pōpō i ka wā e pāʻani ana i ka cricket me kāu mau hoaaloha ... Ma kēia mau mea a pau, hoʻoneʻe kēia mau ʻiʻo iā ʻoe i mua a hāʻawi iā ʻoe i ka wikiwiki.
ʻAʻole wale kēlā:
- Kaulike i ke kū ʻana: Kōkua nui kēia mau ʻiʻo i ke kākoʻo ʻana i ke kaumaha o kou kino a me ka mālama ʻana iā ʻoe i ke kūpaʻa ke kū ʻoe.
- Nā Neʻe ʻana: He mea nui kēia no nā mea e like me ka hoʻohuli ʻana i kou kuʻekuʻe wāwae, ke kulou ʻana i kou wāwae i lalo (e like me ke hehi ʻana ma luna o ka mea hoʻolalelale i loko o ke kaʻa), a me ka mālama ʻana i kou kuli i ke kūpaʻa.
I ka ʻōlelo maʻalahi, he ʻāpana koʻikoʻi ke kuli o ke kaulike o ko mākou kino holoʻokoʻa, e like me ka neʻe ʻana o ko mākou mau wāwae.
E nānā pono kākou i nā ʻāpana o ke Kende.
E like me ka mea i ʻōlelo ʻia ma mua, aia ʻelua mau ʻiʻo nui i loko o ka glutes a hoʻokahi mea liʻiliʻi.
ʻO ke kino holoʻokoʻa
ʻO kēia ka ʻiʻo nui loa i ʻike ʻia e ka maka ʻōlohelohe, ma lalo pono o ko kākou ʻili, ma luna pono o ke kuli. Inā ʻoe e nānā iki i kou wāwae, ʻo ia ka mea e like me ka pōpō a me ke kua mai ke kua. He ʻelua ona poʻo. ʻO ia hoʻi, ʻelua ʻāpana. Hoʻomaka kekahi ma loko o kou iwi ʻūhā (femur), a ʻo kekahi ma waho a iho i lalo a pili i ke aʻalolo Achilles, he ʻāpana ʻiʻo ikaika ma luna o kou kuʻekuʻe wāwae.
Ma muli o ke keʻa ʻana o kēia ʻiʻo i kou mau hono kuli a me nā kuʻekuʻe wāwae, ʻoi aku ka maʻalahi o ka ʻeha ma mua o nā mea ʻē aʻe.
ʻO Soleus
He ʻiʻo ākea a pālahalaha kēia e waiho ana ma lalo pono o ka ʻiʻo gastrocnemius ma luna, ʻoi aku ka hohonu. Hoʻomaka ia ma lalo pono o ke kuli, a iho pū ia a hoʻopili i ke aʻalolo Achilles ponoʻī. No ka mea, ke hele wale nei ia ma ka hui kuʻekuʻe wāwae, ʻaʻole ia e ʻeha iki. Kōkua pū ia iā ʻoe e mālama i kou kūlana i kou hele ʻana a me kou holo ʻana.
Nā mea kanu
Ma waho aʻe o kēia mau ʻiʻo nui ʻelua, aia kekahi ʻiʻo liʻiliʻi a lahilahi e holo ana ma waena o lākou. Ua kapa ʻia ʻo ia ʻo plantaris. Akā ʻo ka mea kupanaha, ʻaʻole kēia ka hihia no nā mea āpau. Wahi a nā noiʻi, ʻaʻole i loaʻa kēia ʻiʻo ma kahi o 10% o nā kānaka mai ka hānau ʻana. Akā, ʻaʻohe ona hopena nui i ka hana o ke kino.
ʻO ka inoa lapaʻau no kēia mau ʻiʻo ʻekolu i ka hui pū ʻia ʻo triceps surae.
No ke aha e ʻeha ai ko kākou mau kuli? ʻO nā kumu maʻamau
Aia kekahi mau kūlana e hiki ai ke hōʻeha i ka ʻāʻī. E nānā kākou i kekahi o nā mea koʻikoʻi a maʻamau.
| Kūlana | I ka ʻōlelo maʻalahi... |
|---|---|
| ʻO ke kaumaha o ka ʻiʻo | ʻO kēia ke kumu maʻamau. ʻO kēia ka wā e kīkoʻo nui ʻia ai a haehae ʻia paha nā olonā ʻiʻo. Eia kekahi laʻana, inā hoʻomaka koke ʻoe e holo wikiwiki loa, a inā paha ʻoe e pāʻani i kahi haʻuki e pono ai ke kū koke a hoʻololi paha i ke kuhikuhi (e.g., pôpeku, volleyball, basketball, cricket), hiki ke hana ʻia kēia. |
| Nā ʻūpā wāwae | He mea kēia i ʻike ʻia e nā poʻe he nui. Hoʻopaʻa koke nā ʻiʻo me ka ʻeha hiki ʻole ke hoʻomanawanui. Hiki ke hana i kēia i ke ao a i ka pō paha. ʻO ka maloʻo, ka hāpai ʻana, kekahi mau lāʻau lapaʻau, a me nā kūlana olakino ʻē aʻe ke kumu o kēia. |
| Wāwae Tenisi | He ʻeha kūikawā kēia i ka ʻiʻo gastrocnemius ma luna. Loaʻa kona inoa no ka mea pinepine ia i ka wā e hoʻolōʻihi koke ʻia ai ka wāwae a kūlou ka wāwae i ka wā o ka lawelawe tennis. Eia naʻe, ʻaʻole ia i kaupalena ʻia i ka tennis; hiki ke hana i kekahi haʻuki. |
| ʻO ka maʻi ʻāpana | He kūlana weliweli loa kēia e pono ai ke kōkua lapaʻau koke. Ma hope o kahi ulia nui (e like me ka iwi haki) a i ʻole ka hoʻoikaika kino nui, piʻi nui ke kaomi i loko o ka membrane e hoʻopuni ana i ka ʻiʻo. Hiki i kēia ke ʻoki i ke kahe koko a me ka lako oxygen, e hōʻeha mau ana i ka ʻiʻo. |
Pehea ka maʻamau o kēia mau kūlana?
ʻO kekahi o nā ʻeha musculoskeletal maʻamau i waena o nā mea pāʻani he ʻeha hamstring. Eia kekahi, he mea maʻamau nō hoʻi nā ʻeha hamstring. Hoʻonui ka pilikia o kēia me ka makahiki. Wahi a nā noiʻi, 75% o ka poʻe ma luna o 50 mau makahiki i loaʻa i kahi ʻeha hamstring i kekahi manawa o ko lākou ola.
He aha nā hōʻailona e hiki ai ke ʻike i kahi pilikia me ka ʻili?
Inā he pilikia me nā ʻiʻo o kou keiki bipi, hiki iā ʻoe ke ʻike i nā hōʻailona e like me kēia:
- ʻEha umauma, he manaʻo o ka ʻūmiʻi a i ʻole ka paʻa. Hiki i kēia ʻeha ke lilo i ʻeha ʻoi e hiki koke mai ana, a i ʻole he ʻeha palupalu e hoʻonui mālie ana.
- Kaupalena ʻia ka neʻe ʻana. Paʻakikī i ka neʻe ʻana, kūlou ʻana, a i ʻole ka hele pono ʻana. Manaʻo o ka nāwaliwali o nā ʻiʻo.
- He helehelena puʻupuʻu a wili. Hiki ke hana kēia ke haehae ʻia kahi ʻiʻo.
- ʻO ka palupalu a i ʻole ka huli ʻana i ka polū/poni e like me nā palapū.
Pehea lā e mālama ai i ko kākou lauoho i olakino a ikaika hoʻi?
Hiki ke pale ʻia ka hapa nui o nā pilikia niho. Ma ka hahai ʻana i kēia mau ʻōlelo aʻoaʻo maʻalahi, hiki iā ʻoe ke mālama i kou mau niho i ke olakino.
- E mālama i ke kaumaha olakino: Ke piʻi aʻe kou kaumaha, piʻi aʻe ke kaomi keu ma kou mau wāwae, kahi e hoʻonui ai i kou pilikia o ke kaumaha o nā ʻiʻo. Inā ʻoi aku kou Body Mass Index (BMI) ma mua o 25, e kamaʻilio me kāu kauka e pili ana i kahi kaumaha olakino nou.
- E Noho Wai: ʻO ka inu ʻana i ka wai a me nā wai i ka lā a pau e hiki ke pale aku i nā mea e like me ka dehydration.
- E hoʻomākaukau maikaʻi ma mua o ka hoʻoikaika kino (Hoʻomehana a me ka hoʻolōʻihi):Ma mua o kou hoʻomaka ʻana e hoʻoikaika kino, e hana i 5-10 mau minuke o ka hoʻomehana a me ke kīkoʻo ʻana. ʻAʻole hiki ke ʻeha nā ʻiʻo mehana.
- E makaʻala i nā lāʻau lapaʻau āu e lawe ai: Hiki i kekahi mau lāʻau lapaʻau (e laʻa, kekahi mau lāʻau hoʻohaʻahaʻa cholesterol) ke hōʻeha i nā ʻiʻo a i ʻole ka poniuniu ma ke ʻano he hopena ʻaoʻao. Inā loaʻa iā ʻoe kekahi o kēia mau mea, e kamaʻilio me kāu kauka e pili ana i ia mea.
Āhea wau e ʻike ai i ke kauka inā he ʻeha koʻu puʻu?
E emi ana kahi ʻeha maʻalahi a ʻeha iki paha ma hope o hoʻokahi a ʻelua paha lā o ka hoʻomaha a me ka inu ʻana i ka wai he nui.
Eia nō naʻe, inā ʻaʻole e emi ka ʻeha ma hope o ʻelua a ʻekolu paha lā o ka hoʻomaha ʻana, inā e ʻoi aku ka ʻino, a inā paha ua koʻikoʻi loa ka ʻeha a hiki ʻole iā ʻoe ke hele, a laila e ʻike pono i kāu kauka.
No ka mea, i kekahi manawa, ʻo ka ʻeha o ka wāwae he hōʻailona ia o kahi maʻi koʻikoʻi, e like me ke koko ʻūlū (Deep Vein Thrombosis - DVT), ka hōʻino ʻana o ke aʻalolo, a i ʻole Achilles Tendonitis.
Inā loaʻa iā ʻoe kēia mau hōʻailona, e ʻimi koke i ka lāʻau lapaʻau!
Inā loaʻa iā ʻoe kekahi a ʻoi aku paha o nā hōʻailona ma lalo nei, e ʻimi koke i ke kōkua lapaʻau a i ʻole e hele i ka haukapila kokoke loa i ka Emergency Department (ETU).
- Pehu ka ʻili, ʻulaʻula, loli ke kala (ʻulaʻula, poni, ʻeleʻele, a ʻeleʻele paha), a ʻeha paha .
- Ka mae a i ʻole ka nalowale o ka ʻike ma nā lima a i ʻole nā wāwae.
- Ke nāwaliwali loa nei a hiki ʻole iā ʻoe ke hoʻoneʻe i kou wāwae.
He mau hōʻailona paha kēia o kahi maʻi koʻikoʻi, no laila mai hoʻowahāwahā iā lākou.
Leka Lawe-Home
- He mea nui kou mau ʻiʻo hamstring i nā hana o kēlā me kēia lā e like me ke hele wāwae, ka holo ʻana, a me ke kū ʻana.
- He mea maʻamau loa nā ʻūmiʻi a me nā ʻūmiʻi, akā hiki ke pale nui ʻia me ka hoʻomākaukau kūpono a me nā ʻano olakino.
- He mea nui loa ka hoʻomehana ʻana ma mua o ka hoʻoikaika kino, inu i ka wai he nui, a mālama i ke kaumaha olakino.
- Mai hoʻowahāwahā i ka ʻeha o ka puʻu i nalowale ʻole i loko o kekahi mau lā, e ʻoi aku ka ʻino, a i ʻole e hele pū ʻia me nā hōʻailona ʻē aʻe e like me ka pehu ʻana a i ʻole ke kala ʻana o ke kala. E ʻike koke i kāu kauka.
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