E aʻo hou kākou e pili ana i nā ʻiʻo o kou ʻūhā. E ʻike i ko lākou koʻikoʻi!

Hoʻohana mākou a pau i ko mākou mau wāwae e holo, lele, a hele. No laila, ua noʻonoʻo paha ʻoe i ka nui o ke kōkua ʻana o nā ʻiʻo ma kou ʻūhā i kēia mau hana? ʻOiaʻiʻo, aia kekahi o nā ʻiʻo nui a ikaika loa i loko o ko mākou kino ma kēia ʻūhā. I kēia lā, e kamaʻilio mākou e pili ana i kēia me nā kikoʻī, me he mea lā e kamaʻilio ana mākou me kahi hoaaloha.

He aha nā ʻiʻo ʻūhā? He aha ko lākou koʻikoʻi?

I ka ʻōlelo maʻalahi, ʻo kou ʻūhā ka ʻaoʻao o luna o kou wāwae mai ka ʻūhā a i ke kuli. Aia kēia mau ʻiʻo ma ke alo, ke kua, a ma loko o kēia ʻāpana. Hana kēia mau ʻiʻo i nā hana he nui ma mua o kou manaʻo.

E noʻonoʻo e pili ana i ia mea, ke hele ʻoe, holo, ala aʻe mai kahi noho, noho ma ka papahele, kūlou i kou mau wāwae, hoʻolōʻihi iā lākou, hoʻohuli iā lākou a puni - kōkua kēia mau ʻiʻo ʻūhā me ka aneane o kēia mau mea āpau. ʻAʻole wale kēlā, akā kākoʻo pū kēia mau ʻiʻo i kahi hapa nui o ke kaumaha o kou kino . Kōkua pū lākou i ka mālama ʻana i kou mau pūhaka a me kou mau wāwae i kūlike a mālama i kou kaulike.

Eia nō naʻe, ʻoiai ko lākou koʻikoʻi, hiki ke hōʻeha ʻia kēia mau ʻiʻo ʻūhā, ʻoi aku hoʻi i nā mea pāʻani. Hiki i kēia mau ʻiʻo ke luhi loa i ka holo ʻana, lele ʻana, a me ka hoʻololi koke ʻana i nā kuhikuhi. Akā, mai hopohopo, he nui nā mea hiki iā kākou ke hana e mālama i ke olakino o kēia mau ʻiʻo.

He aha ka mea e hana ʻia i kēlā me kēia hui ʻiʻo ma nā ʻūhā?

He hana kūikawā ko kēlā me kēia ʻiʻo, a i ʻole hui o nā ʻiʻo, ma nā ʻūhā. E nānā kākou i ko lākou ʻano:

• Nā Hamstrings: Aia kēia ma ke kua o kou ʻūhā. Kōkua lākou iā ʻoe e huki i kou wāwae i hope (ʻo ia hoʻi, e hoʻolōʻihi i kou ʻūhā) i kou hele ʻana, a kōkua lākou iā ʻoe e kulou i kou kuli (no ka laʻana, i kou wā e kūlou ai).
• Nā ʻiʻo hoʻohui: Aia kēia mau ʻiʻo ma loko o kou mau ʻūhā. Kōkua lākou i ka hoʻohui ʻana i kou mau ʻūhā (ua kapa ʻia kēia he "adduction"). Kōkua pū lākou iā ʻoe e mālama i ke kaulike, e hoʻopaʻa i kou mau wāwae a me kou mau pūhaka i ke kaulike, a e hoʻohuli i kou mau pūhaka a me kou mau wāwae.
• Quadriceps: ʻO kēia nā pūʻulu ʻiʻo nui ma ke alo o kou ʻūhā. Hoʻāla ʻia lākou ke kūlou ʻoe i kou ʻūhā (no ka laʻana, ke noho ʻoe i lalo) a ke hoʻolōʻihi ʻoe i kou kuli (no ka laʻana, ke kū ʻoe i luna a hoʻolōʻihi i kou wāwae e neʻe i mua).
• Pectineus: Kōkua kēia ʻiʻo i ka pelu a me ka hoʻohuli ʻana i kou ʻūhā ma ka hui ʻūhā. Kōkua pū ia i ka hoʻopaʻa ʻana i kou pelvis.
• ʻO Sartorius: Kōkua pū kēia i ka pelu a me ka hoʻohuli ʻana i ka ʻūhā ma ka hui ʻūhā. E noʻonoʻo e pili ana, ʻo kēia ʻiʻo ke kumu e keʻa ai ʻoe i kou mau wāwae i kou noho ʻana, a i ʻole ma ke kūlana e like me ke kūlana lotus.
• ʻIliopsoas:Kōkua pū kēia mau ʻiʻo i ka pelu a me ka hoʻohuli ʻana i ka ʻūhā ma ka hui ʻūhā. Eia naʻe, ʻaʻole e like me nā ʻiʻo ʻē aʻe ma ke alo o ka ʻūhā, ʻaʻole lākou e kōkua i ka hoʻolōʻihi ʻana i ka wāwae ma ka hui kuli.

Aia i hea kēia mau ʻiʻo ʻūhā?

I kēia manawa ua ʻike mākou he nui nā ʻiʻo like ʻole ma ka ʻūhā. Holo kēia mau mea mai kou ʻūhā a hiki i lalo i kou kuli. Hoʻopili ʻia kēia mau ʻiʻo i nā iwi o kou pelvis, ʻūhā, a me ke kuli e nā ʻiʻo ikaika i kapa ʻia he mau tendon .

No ka maʻalahi, hiki ke puʻunaue ʻia kēia mau ʻiʻo ʻūhā i ʻekolu mau pūʻulu nui e pili ana i ko lākou wahi: posterior, medial (ʻaoʻao o loko), a me anterior.

Nā ʻiʻo ʻūhā hope

Aia kēia mau mea ma ke kua o kou ʻūhā, mai ka ʻūhā a i lalo pono o ke kuli. ʻO kēia kahi e pili ai kou mau hamstrings . ʻO ia hoʻi, nā ʻiʻo ʻekolu i kapa ʻia ʻo semitendinosus, semimembranosus, a me biceps femoris.

Nā ʻiʻo ʻūhā waena

Aia kēia ma loko o kou ʻūhā. Hoʻomaka lākou ma kou pelvis a hoʻolōʻihi a hiki i ka iwi ʻūhā (ka "femur"). ʻO kēia kahi e pili ai kāu mau adductor . ʻO kēia nā ʻiʻo i kapa ʻia ʻo "adductor longus", "adductor magnus", "gracilis" a me "obturator externus".

Nā ʻiʻo ʻūhā mua

Aia kēia mau mea ma ke alo o ka ʻūhā. Hoʻomaka lākou ma ke pelvis a me ka iwi ʻūhā (`(femur)`) a hoʻolōʻihi i ke poʻo kuli (`(patella)`) a me ka iwi shin (`(tibia)`). ʻO lākou kēia:

• ʻO Quadriceps: ʻO kēia hui uaua, i ʻike ʻia hoʻi ʻo kou "quads," ʻo ia nō ʻelima mau ʻiʻo: ka vastus lateralis, ka tensor o ka vastus intermedius, ka vastus intermedius, ka vastus medialis, a me ka rectus femoris.
• Pectineus: He puʻupuʻu pālahalaha kēia e hoʻomaka ana mai ke alo o ke pelvis a hiki i ka piko o ka iwi ʻūhā.
• ʻO Sartorius: ʻO kēia ka ʻiʻo lōʻihi loa o ke kino. He lahilahi loa a lōʻihi. Hoʻomaka ia ma ka ʻūhā, hele ma ke alo o ka ʻūhā, a iho i lalo i ke kuli.
• ʻIliopsoas: He hui pū ʻana kēia o nā ʻiʻo ʻelua: ka psoas nui a me ka iliacus. Holo kēia mau mea ma ka ʻūhā mai ke pelvis a i ke kuli.

He aha nā ʻiʻo o ka ʻūhā?

He mau ʻiʻo iwi nā ʻiʻo o kou ʻūhā. ʻO ke ʻano kēia, ua hoʻopili ʻia lākou i nā iwi e nā tendon a kōkua i ka hoʻoneʻe ʻana i nā ʻāpana o kou kino.

Hana ʻia kēia mau mea me nā puʻupuʻu o nā olonā ʻiʻo . Aia i loko o kēia mau olonā nā kīʻaha koko a me nā olonā aʻalolo. Hoʻopaʻa ʻia kēia mau mea a pau e nā ʻiʻo hoʻohui .

He aha nā kūlana e hiki ke hoʻopilikia i nā ʻiʻo o ka ʻūhā?

Hiki ke hoʻopilikia ʻia nā ʻiʻo ʻūhā e nā ʻano maʻi like ʻole a me nā kūlana. ʻO kekahi o lākou:

• Nā ʻūpā: Hiki ke hana ʻia kēia mau mea inā loaʻa iā ʻoe kahi hahau ikaika i ka ʻūhā (ʻoi aku hoʻi nā quadriceps a me nā hamstrings). I kekahi manawa, hiki ke hōʻiliʻili ke koko ma lalo o ka ʻili, e hana ana i kahi kūlana i kapa ʻia he hematoma (he ʻūpā koko nui).
• ʻEhaehae ʻiʻo: Ke kīkoʻo ʻia kahi ʻiʻo ma mua o kona palena, hiki i nā olonā ʻiʻo ke haehae a haki. Ua kapa ʻia kēia he ʻehaehae ʻiʻo. He mea maʻamau kēia mau ʻehaehae i kou mau hamstrings a me quadriceps.
• Nā Haehae ʻIʻo: ʻO ka haehae ʻana ke kaʻawale kahi ʻiʻo, hapa a piha paha, mai kona aʻalolo a iwi paha. ʻO nā hiʻohiʻona e komo pū me nā haehae hamstring a me nā haki ʻana o ke aʻalolo quad.
• ʻOki ʻana: Inā he ulia a he ʻeha paha ke kumu o ka ʻoki ʻana i ka ʻili o kou ʻūhā, e hana ana i kahi ʻeha hāmama (laceration), hiki ke hōʻino ʻia nā ʻiʻo ma lalo.

He aha nā hōʻailona o nā pilikia ʻiʻo o ka ʻūhā?

Inā he pilikia me nā ʻiʻo o kou ʻūhā, hiki iā ʻoe ke ʻike i nā hōʻailona penei:

• Ka palapū a i ʻole ka loli ʻana o ka ʻili.
• Ka manaʻo wela a ʻā paha.
• ʻĀʻī ʻiʻo.
• Ka nāwaliwali o nā ʻiʻo.
• Ke lohe nei i ke kani "pop" a i ʻole ka manaʻo e like me ka mea i pahū.
• ʻEha koke a koʻikoʻi ka wāwae.
• Pehu.
• ʻOluʻolu ke hoʻopā ʻia.
• Ke paʻakikī i ka mālama ʻana i kou mau wāwae ma ka honua a me ke kaumaha.

ʻO wai ka mea i pilikia nui i ka hōʻeha ʻana i nā ʻiʻo ʻūhā?

He mea maʻamau loa nā ʻeha hamstring i waena o nā mea pāʻani ma muli o ke ʻano o kā lākou hoʻohana ʻana i ko lākou kino. He mea maʻamau kēia mau ʻeha i waena o ka pôpeku, ka pôpeku, a me nā mea pāʻani kinipōpō hīnaʻi .

Eia kekahi, hiki paha iā ʻoe ke pilikia i ka hōʻeha ʻia ma nā kūlana e like me kēia:

• Inā noho ʻoe ma ke kūlana like no ka manawa lōʻihi, me ka neʻe ʻole.
• Ke hoʻomehana nei ʻoe ma mua o ka hana kino a i ʻole e hoʻomaʻalili ma hope o ia?
• Inā loaʻa iā ʻoe ka luhi a i ʻole ka ʻoʻoleʻa o nā ʻiʻo.
• Inā loaʻa iā ʻoe kahi maʻi olakino mau loa (e like me ka hāʻule ʻana o ka puʻupaʻa , lupus) hiki ke hoʻonāwaliwali i kou mau tendon.
• Inā ʻoe e hoʻohana ana i nā fluoroquinolones (kahi ʻano antibiotic).
• Inā ʻoe e hoʻohana ana i nā corticosteroids (he ʻano lāʻau lapaʻau nō hoʻi).

Pehea e hiki ai iaʻu ke mālama i nā ʻiʻo o koʻu ʻūhā i olakino a palekana?

Aia kekahi mau mea hiki iā ʻoe ke hana e mālama i ke olakino a me ka ikaika o nā ʻiʻo o kou ʻūhā. E hoʻomanaʻo pono i kēia mau mea, ʻoiai ke komo ʻana i ka hana kino:

• E hoʻololi koke i ke kuhikuhi a i ʻoleE hōʻemi i nā haʻuki e pili ana i ka hoʻopaʻa ʻana (ʻoiai inā ua ʻeha ʻoe ma mua).
• "Mai pāʻani me ka ʻeha." Inā ʻeha kekahi mea, e kū a hoʻomaha.
• E ʻai i nā meaʻai waiwai i ka protein .
• E hana i ka hana kino maʻamau . ʻO ka ikaika o kou mau ʻiʻo, ʻo ka emi ʻana o ko lākou ʻeha ʻana.
• E mālama i ke kaumaha olakino e kūpono iā ʻoe. E hōʻemi kēia i ke kaumaha pono ʻole ma luna o nā ʻiʻo.
• E noho hydrated .
• Ma mua o ke komo ʻana i ka hana kino , e hoʻomehana , e hoʻonui mālie i ka ikaika o ka hana, a laila e kīkoʻo maikaʻi .
• E ʻaʻahu i nā kāmaʻa kūpono a hoʻohana i nā lako palekana kūpono no kekahi haʻuki āu e pāʻani ai.

Mea nui: E hoʻomanaʻo, ʻoiai he ʻeha liʻiliʻi, inā ʻaʻole mālama pono ʻia, hiki ke lilo i pilikia nui aʻe ma hope.

I ka manawa hea ʻoe e ʻike ai i ke kauka e pili ana i kahi pilikia me nā ʻiʻo o kou ʻūhā?

Hiki i ka hōʻeha ʻana i ka ʻiʻo hamstring ke hoʻonui i kou pilikia o ka ʻeha hou aʻe. No laila, e ʻike pono i ke kauka inā loaʻa iā ʻoe kekahi o kēia mau hōʻailona:

• Inā ʻaʻole hiki iā ʻoe ke kūlou a hoʻopololei paha i kou ʻūhā a kuli paha.
• Inā loaʻa iā ʻoe ka nalowale o ka ʻike a i ʻole ka nāwaliwali mau i kou ʻūhā a i ʻole kou ʻūhā.
• Inā ʻaʻole e emi a hoʻonui paha ka ʻeha ke kūlou ʻoe a hoʻolōʻihi paha i kou ʻūhā a kuli paha.
• Inā lohe ʻoe i ke kani "kāomi" mai kou wāwae a i ʻole e manaʻo ʻoe i kahi mea i pahū.
• Inā ʻoe e ʻeha pinepine ʻia .
• Inā he pehu a he ʻūlū paha .
• Inā paʻakikī ke hāpai i ke kaumaha me kou mau wāwae ma ka honua .

ʻO ka hope loa (Leka Lawe-Home)

ʻO kēia mau ʻiʻo i loko o kou mau ʻūhā ke kāohi i ka neʻe ʻana o kou mau pūhaka a me kou mau wāwae. I kēia manawa ua maopopo paha iā ʻoe ko lākou koʻikoʻi. Eia nō naʻe, hiki ke loaʻa nā ʻeha e like me ke kaumaha o nā ʻiʻo a me nā haehae ma kēia wahi, ʻoi aku hoʻi i nā mea pāʻani.

No laila, inā loaʻa iā ʻoe kekahi o nā ʻeha i ʻōlelo ʻia ma luna nei, ka mae ʻana, ka nāwaliwali, a i ʻole ka paʻakikī ke kau i kou wāwae i lalo, e ʻoluʻolu e ʻimi i ke kōkua lapaʻau . A laila hiki iā lākou ke ʻike i kāu mau hōʻailona a ʻōlelo i ka lāʻau kūpono e hoʻihoʻi iā ʻoe i kou mau wāwae. He mea nui loa ka mālama ʻana i kou mau ʻiʻo no kou olakino holoʻokoʻa!

ʻIʻo ʻūhā, ʻiʻo ʻūhā, hamstrings, hamstrings, quadriceps, quadriceps, ʻeha ʻūhā, maʻi ʻiʻo, hoʻoikaika kino