E aʻo hou kākou e pili ana i nā ʻiʻo ʻūhā. Pono ʻoe e ʻike i kēia mau mea.

I kekahi manawa, ke wili koke ʻoe i kou wāwae, a i ʻole ke holo a pāʻani ʻoe, wili nā ʻiʻo o kou ʻūhā a hōʻeha nui, ʻeā? ʻOiaʻiʻo, aia kekahi o nā ʻiʻo nui loa a ikaika loa i loko o ko kākou kino ma kēia ʻāpana ʻūhā. Kōkua kēia mau ʻiʻo iā kākou i nā mea a pau a kākou e hana ai i kēlā me kēia lā, mai ka hele wāwae, ka holo ʻana, ka noho ʻana, a me ke kū ʻana. No laila, i kēia lā e kamaʻilio kākou e pili ana i nā ʻiʻo o kēia mau ʻūhā, ko lākou koʻikoʻi, a pehea e pale aku ai iā lākou.

He aha ka inoa o kēia mau ʻiʻo ʻūhā?

I ka ʻōlelo maʻalahi, ʻo kou mau ʻiʻo ʻūhā kekahi o nā hui ʻiʻo nui loa i loko o ko kākou kino. Aia lākou ma ke alo, ke kua, a ma loko o kou ʻūhā. Pili kēia mau ʻiʻo i ka aneane o kēlā me kēia neʻe ʻana o ke kino haʻahaʻa, e like me ka wā e hele ai, e kūlou i ko kākou mau kuli, a e hoʻohuli i ko kākou mau wāwae.

ʻOi aku ka mea nui, kākoʻo kēia mau ʻiʻo ʻūhā i ke kaumaha holoʻokoʻa o ko mākou kino . Kōkua pū lākou i ka hoʻopaʻa ʻana i ko mākou mau pūhaka a me nā wāwae a mālama i ke kaulike.

Akā no ka mea he nui kā lākou hana e hana ai, ʻoi aku ka maʻalahi o ka hōʻeha ʻana. He ʻoiaʻiʻo kēia no nā mea pāʻani. Hoʻokau ʻia kēia mau ʻiʻo ma lalo o ke kaumaha nui ke holo mākou, lele, a hoʻololi koke i ke kuhikuhi. Akā ʻo ka nūhou maikaʻi, he nui nā mea hiki iā mākou ke hana e mālama i kēia mau ʻiʻo olakino a palekana.

He aha nā mea nui a kēia mau ʻiʻo e hana ai?

He ʻokoʻa ka hana a kēlā me kēia hui ʻiʻo o ka ʻūhā. E nānā kākou i ko lākou ʻano.

Pehea ke ʻano o nā ʻiʻo ʻūhā?

E like me kā mākou i kūkākūkā ai ma mua, hiki ke hoʻokaʻawale ʻia nā ʻiʻo ʻūhā i ʻekolu mau pūʻulu nui, ma muli o ko lākou wahi.

1. Nā ʻiʻo hope: Aia kēia ma ke kua o ka ʻūhā. Holo lākou mai ka ʻūhā a i lalo pono o ke kuli. Kāhea mākou i kēia mau ʻiʻo ʻo nā hamstrings .

2. Nā ʻiʻo medial: Aia kēia ma ka ʻaoʻao o loko o ka ʻūhā. Hoʻolōʻihi lākou mai ka pelvis a i ka femur. No ʻaneʻi ka hui o nā ʻiʻo i kapa ʻia he adductors .

3. Nā ʻiʻo mua: ʻO kēia nā ʻiʻo ma ke alo o ka ʻūhā. Hoʻolōʻihi lākou mai ka pelvis a me ka iwi ʻūhā a hiki i ke kuli (patella) a me ka iwi ʻūhā (tibia). No kēia hui nā ʻiʻo i kapa ʻia ʻo Quadriceps , Pectineus , Sartorius, a me Iliopsoas .

He aha nā maʻi e hiki ke loaʻa i nā ʻiʻo o ka ʻūhā?

Hiki i ko kākou mau ʻiʻo ʻūhā ke ʻeha i nā ʻano ʻeha like ʻole. Eia kekahi o nā mea nui.

• Nā ʻeha: E noʻonoʻo e pāʻani ana ʻoe i ka cricket a paʻi kahi pōpō wikiwiki iā ʻoe ma ka ʻūhā. A laila ua ʻeha nui paha ka ʻāpana. Aia paha ke koko e hōʻiliʻili ana ma lalo o ka ʻili a hoʻolilo iā ia i polū.
• Nā ʻūmiʻi ʻiʻo: Hiki mai kēia ʻano ke kīkoʻo ʻia kahi ʻiʻo ma mua o kona palena. Hiki ke hana ʻia kēia ke holo koke ʻoe a hāpai paha i kahi mea kaumaha. Hoʻopilikia pinepine kēia ʻano i nā hamstrings a me nā quadriceps.
• Nā Haehae ʻIʻo: He kūlana koʻikoʻi kēia. Maanei, hemo hapa a piha paha ka ʻiʻo mai ke aʻalolo a i ʻole ka iwi i hoʻopili ʻia ai.
• Nā ʻoki ʻana: Hiki i kahi ulia ke ʻoki ʻia ka ʻili ma ka ʻūhā a hōʻino ʻia nā ʻiʻo. Hiki i kēia mau ʻeha ke alakaʻi i ka maʻi.

He aha nā hōʻailona o kēia ʻano maʻi?

Ke hōʻino ʻia nā ʻiʻo ʻūhā, hiki ke ʻike ʻia nā ʻano hōʻailona like ʻole. E nānā inā loaʻa iā ʻoe kekahi mea e like me kēia.

• ʻUlaʻula ke kala ʻana o ka ʻili a i ʻole ka ʻili i hoʻololi ʻia ke ʻano .
• He manaʻo wela a ʻūlū paha.
• Manaʻo e like me ka ʻūmiʻi ʻana o nā ʻiʻo (Cramping) .
• Manaʻo o ka nāwaliwali ma ka ʻūhā.
• Ke lohe ʻana a i ʻole ka manaʻo ʻana i ke kani "pop" a i ʻole "tuck" .
• ʻEha nui koke.
• Ka pehu ʻana ma kahi i ʻeha.
• ʻOluʻolu ke hoʻopā ʻia.
• Ka paʻakikī ke kū me ke kaumaha ma ka wāwae i ʻeha.

Inā loaʻa iā ʻoe kekahi a ʻoi aku paha o kēia mau hōʻailona, ​​​​mai hoʻowahāwahā iā lākou.

ʻO wai ka mea i ʻoi aku ka nui o ka pilikia o ka hoʻomohala ʻana i kēia mau maʻi?

ʻOiai hiki i nā ʻeha hamstring ke hoʻopilikia i kekahi, ʻoi aku ka nui o ka pilikia o kekahi poʻe. ʻO nā mea pāʻani, no ka laʻana, ka poʻe e pāʻani ana i nā haʻuki e like me ka pôpeku, netball, volleyball, a me ka cricket, he mea maʻalahi loa lākou i kēia mau ʻeha.

Eia kekahi, hiki paha iā ʻoe ke pilikia no:

• Inā ʻoe e noho ma ke kūlana like no ka manawa lōʻihi .
• Inā ʻaʻole ʻoe e hoʻomehana pono ma mua o ka hoʻoikaika kino ʻana, a inā ʻaʻole ʻoe e hoʻomaʻalili ma hope o ka hoʻoikaika kino ʻana.
• Inā he luhi a ʻoʻoleʻa paha i loko o nā ʻiʻo.
• Inā loaʻa iā ʻoe kahi maʻi mau loa e hoʻonāwaliwali ai i nā tendon, e like me ka maʻi puʻupaʻa a i ʻole lupus.
• Inā ʻoe e lawe ana i kekahi mau lāʻau antibiotic, e like me fluoroquinolones.
• Inā ʻoe e hoʻohana ana i nā lāʻau lapaʻau e like me corticosteroids .

Pehea mākou e mālama ai i ke olakino o nā ʻiʻo o ko mākou ʻūhā?

Aia kekahi mau mea e hiki ai iā kākou ke hana e mālama i ke olakino a me ka ikaika o nā ʻiʻo o ko kākou ʻūhā.

1. Mai hoʻoikaika kino me ka ʻeha: Inā ʻoe e ʻeha i kekahi wahi i ka wā e hoʻoikaika kino ana, mai manaʻo, "E hoʻomanawanui wale kākou i ka ʻeha." E kū koke a hoʻomaha . ʻO ka ʻeha ka ʻōlelo aʻo a kou kino.

2. E ʻai i nā meaʻai waiwai i ka protein: He mea nui ka protein no ka ulu ʻana a me ka hoʻoponopono ʻana o nā ʻiʻo. E hoʻokomo i nā mea e like me nā hua manu, nā iʻa, ka waiū, nā lentil, a me nā chickpeas i kāu meaʻai.

3. E hoʻoikaika kino mau: ʻO ka ikaika o kou mau ʻiʻo, ʻo ka emi ʻana o ko lākou ʻeha ʻana. Hiki iā ʻoe ke hana i nā hoʻoikaika kino e like me ka hele wāwae, ka holo ʻana, a me ke kaʻa paikikala.

4. E mālama i ke kaumaha olakino: Ke piʻi aʻe ke kaumaha o kou kino, piʻi aʻe ke kaomi ma luna o kou mau ʻiʻo. No laila, e hoʻāʻo e mālama i ke kaumaha olakino no kou kiʻekiʻe.

5. E inu i ka wai nui: He mea nui ka wai no ka hana ʻana o nā ʻiʻo. Mai poina e inu i ka wai lawa i ka lā a pau.

6. He mea nui ka hoʻomehana a me ka hoʻomaʻalili ʻana: E hoʻomehana no ka liʻiliʻi he 5-10 mau minuke ma mua o ka hana ʻana i kekahi hoʻoikaika kino a haʻuki paha. Eia kekahi, e hana i kekahi mau kīkoʻo a me ka hoʻomaʻalili ʻana ma hope o ka pau ʻana o kāu hoʻoikaika kino.

7. E ʻaʻahu i nā kāmaʻa kūpono: I ka wā e pāʻani ai i nā haʻuki, e ʻaʻahu i nā kāmaʻa kūpono no ka haʻuki a kūpono loa i kou mau wāwae.

He aha nā manawa kūpono loa e ʻike ai i ke kauka?

ʻOiai kahi ʻeha liʻiliʻi i ka ʻiʻo ʻūhā hiki ke alakaʻi i kahi maʻi ʻoi aku ka koʻikoʻi inā ʻaʻole mālama ʻia. No laila, inā loaʻa iā ʻoe kekahi o kēia mau hōʻailona , ​​e ʻike koke i kāu kauka .

E nānā kāu kauka iā ʻoe, e kuhikuhi iā ʻoe no nā hoʻokolohua hou aʻe inā pono, a e kuhikuhi i ka lāʻau kūpono loa nāu. No laila, mai hoʻowahāwahā i kēia mau hōʻailona.