Lɛ wi lan mɔ bɔt yu shɔl mɔsul dɛn. Si aw dɛn impɔtant!

Wi ɔl de yuz wi leg fɔ rɔn, jomp, ɛn waka. So, yu dɔn ɛva wɔnda aw di mɔsul dɛn na yu shɔl de ɛp fɔ du dɛn wok ya? Infakt, sɔm pan di mɔsul dɛn we big ɛn strɔng pas ɔl na wi bɔdi de na dis say na wi shɔl. Tide, wi go tɔk bɔt dis ditayli, lɛk se wi de tɔk to wi padi.

Wetin na di mɔsul dɛn we de na di shɔl? Wetin na dɛn impɔtant tin?

Fɔ tɔk am simpul wan, yu shɔl na di ɔp pat pan yu leg frɔm di hip to di ni. Dɛn mɔsul ya de na di frɔnt, bak, ɛn insay dis pat. Dɛn mɔsul dɛn ya kin du bɔku wok pas aw yu go tink.

Tink bɔt am, we yu de waka, rɔn, grap frɔm chia, sidɔm na grɔn, bɛn yu leg, strɛch dɛn, rɔta dɛn rawnd – dɛn shɔl mɔsul ya de ɛp wit ɔlmost ɔl dɛn tin ya. Nɔto dat nɔmɔ, dɛn mɔsul dɛn ya de sɔpɔt bak bɔku pat pan yu bɔdi in wet . Dɛn kin ɛp bak fɔ mek yu hip ɛn yu leg dɛn alaynɛd ​​ɛn mek yu balans.

Bɔt pan ɔl we dɛn impɔtant, dɛn mɔsul dɛn ya kin wund bak , mɔ pan atlet dɛn. Dɛn mɔsul dɛn ya kin taya bad bad wan we yu de rɔn, jomp, ɛn chenj di say we yu de go wantɛm wantɛm. Bɔt nɔ wɔri, bɔku tin dɛn de we wi kin du fɔ mek dɛn mɔsul ya gɛt wɛlbɔdi.

Wetin kin apin to ɛni mɔsul grup na di shɔl?

Ɛni mɔsul, ɔ grup ɔf mɔsul dɛn, na di shɔl gɛt wan patikyula wok we dɛn gi am fɔ du. Lɛ wi tek wan luk pan wetin dɛn bi:

• Hamstrings: Dɛn wan ya de na di bak pat na yu shɔl. dεn de εp yu fכ pul yu leg bak (i.e., εksεnd yu hip) we yu de waka, εn dεn de εp yu fכ bεnd yu kכn (fכ egzampl, we yu de skwat).
• Adductors: Dɛn mɔsul ya de insay yu shɔl. dεn de εp fכ bכn yu thigh dεm togeda (dεn kכl dis ``adduction''). Dɛn kin ɛp yu bak fɔ balans, fɔ mek yu leg ɛn hip dɛn alaynɛd, ɛn fɔ mek yu hip ɛn yu leg dɛn rɔta.
• Kwadrisɛps: Dis na di men mɔsul grup we de bifo yu shɔl. Dɛn kin aktiv we yu bɛn yu hip (fɔ ɛgzampul, we yu sidɔm) ɛn we yu ɛkstɛnd yu ni (fɔ ɛgzampul, we yu tinap ɛn ɛkstɛnd yu leg fɔ tek wan stɛp fɔ go bifo).
• Pɛktinɔs: Dis mɔsul de ɛp fɔ fleks ɛn rɔta yu shɔl na di hip jɔyn. I de ɛp bak fɔ mek yu bɛlɛ stebul.
• Sartorius: Dis kin ɛp bak fɔ fleks ɛn rɔta di shɔl na di hip jɔyn. Tink bɔt am, dis mɔsul na di rizin we mek yu krɔs-lɛg we yu sidɔm, ɔ na pozishɔn lɛk di lotus pozishɔn.
• Iliopsoas we de na di wɔl:dis mכsul dεm de εp bak fכ fleks εn rכt di tכŋ na di hip jכint. Bɔt dɛn nɔ tan lɛk di ɔda mɔsul dɛn we de bifo di shɔl, dɛn nɔ de ɛp fɔ mek di leg go ɔp na di ni jɔyn.

Usay dɛn mɔsul ya na di shɔl de?

Wi no naw se bɔku difrɛn mɔsul dɛn de na di say we di shɔl de. Dɛn tin ya kin rɔn frɔm yu hip te to yu ni. Dɛn mɔsul ya kin tay pan di bon dɛn na yu bɛlɛ, hip, ɛn ni bay strɔng tisu dɛn we dɛn kɔl tɛndon .

fכ mek i izi, dεn kin sheb dεn thigh mכsul dεm ya to tri men grup dεm bay usay dεn de: posita, mεdial (insay sayd), εn antεriכr.

Di mɔsul dɛn we de biɛn di shɔl

Dɛn tin ya de na di bak pat na yu shɔl, frɔm di hip to jɔs dɔŋ di ni. Dis na di say we yu hamstrings de. dat min se di tri mכsul dεm we dεn kכl di sεmitendinosus, semimembranosus, εn biceps femoris.

Di mɔsul dɛn we de na di midul thigh

Dɛn tin ya de insay yu shɔl. dεn de stat na yu bכdi εn dεn de go te to yu thigh bon (di ``femur''). Dis na di say we yu addɔktɔ dɛn de. dis na di mכsul dεm we dεn kכl ``adductor longus'', ``adductor magnus'', ``gracilis'' εn ``obturator externus''.

Di mɔsul dɛn we de bifo pan di shɔl

Dɛn tin ya de na di fɔs pat pan di shɔl. dεn de stat na di bכdi εn di tכŋ bon (`(femur)`) εn dεn de go te to di kכp (`(patella)`) εn di shin bon (`(tibia)`). Dɛn tin ya na:

• Kwadriseps: dis mכsul grup we dεn kכl bak yu "kwads," rili kכnsis fכ fayv mכsul dεm: di vastus lateralis, di tεnsor fכ di vastus intermedius, di vastus intermedius, di vastus medialis, εn di rεktus fεmoris.
• Pεktinכs: Dis na flat mכsul we de kכmכt frכm di fכnt pat pan di bכdi to di tכp pat pan di tכŋ bon.
• Sartorius: Dis na di mɔsul we lɔng pas ɔl na di bɔdi. I rili tan ɛn i lɔng. I de stat na di hip, go krɔs di fɔs pat pan di shɔl, ɛn go dɔŋ to di ni.
• Iliopsoas: dis na rili tu mכsul dεm we de kכmbayn: di psoas major εn di iliacus. dis dεm de rכn tru di tכŋ frכm di bכdi to di kכn.

Wetin dɛn mek di mɔsul dɛn na di shɔl?

Di mɔsul dɛn na yu shɔl na skel mɔsul dɛn . dis min se dεn de atak di bon dεm bay di tεndon dεm εn de εp fכ muv pat dεm na yu bכdi.

Dɛn tin ya na bɔndɛl dɛn we gɛt mɔsul fayv dɛn . Insay dɛn fayv ya, na di blɔd vesel dɛn ɛn di nɛv fayv dɛn de. כl dis na di kכnektiv tisu de ol dεm tכgeda .

Us tin dɛn kin afɛkt di mɔsul dɛn na di shɔl?

Di mɔsul dɛm na di shɔl kin afɛkt difrɛn difrɛn prɔblɛm ɛn kɔndishɔn dɛm. Sɔm pan dɛn na:

• kכntushכn: Dis kin apin if yu gεt had blow na di thigh εria (especially di quadriceps εn hamstrings). Sɔntɛnde, blɔd kin gɛda ɔnda di skin, ɛn mek wan sik we dɛn kɔl ɛmatoma (big blɔd we de klɔt).
• Di mɔsul dɛn we de strɛch: We dɛn strɛch di mɔsul pas di say we i de, di mɔsul dɛn kin rɔtin ɛn brok. Dɛn kɔl dis mɔsul strɛs. Dɛn strayn ya kin kɔmɔn na yu hamstring ɛn kwadrisɛps.
• Mɔsul dɛn we de kray: Krays na we di mɔsul, ilɛksɛf na sɔm pat ɔ ɔl, kɔmɔt na in tɛndon ɔ bon. εgzampl dεm na di hamstring tear εn kwad tεndon rupchכ.
• Laceration: If aksidɛnt ɔ injuri mek yu kɔt di skin na yu thigh, we mek yu opin wund (laceration), di mɔsul dɛn we de ɔnda am kin pwɛl bak.

Wetin na di sayn dɛm wae de sho se yu gɛt prɔblɛm wit yu mɔsul dɛm na yu shɔl?

If prɔblɛm de wit yu shɔl mɔsul dɛm, yu kin gɛt sɔm sayn dɛm lɛk dis:

• Brus ɔ skin de chenj in kɔlɔ.
• Wan tin we kin mek pɔsin bɔn ɔ we i kin swɛt.
• Di mɔsul dɛn we de kramp.
• Di mɔsul dɛn we wik.
• Fɔ yɛri "pop" sawnd ɔ fil lɛk se sɔntin dɔn bɔm.
• Wantɛm wantɛm, bad bad pen na yu leg.
• De swɛl.
• Tɛnd we pɔsin tɔch am.
• I nɔ izi fɔ kip yu fut dɛn na grɔn ɛn fɔ bia wet.

Udat de pan denja fɔ wund di mɔsul dɛn na di shɔl?

Hamstring injury kin rili kɔmɔn pan atlet dɛn bikɔs ɔf di we aw dɛn de yuz dɛn bɔdi. Dɛn injury ya kin apin mɔ pan di wan dɛn we de ple futbɔl, sɔk, ɛn baskɛtbɔl .

Apat frɔm dat, yu kin gɛt prɔblɛm bak fɔ gɛt injury pan tin dɛn lɛk dis:

• If yu de na di sem pozishɔn fɔ lɔng tɛm, we yu nɔ muf.
• Yu kin wam yusɛf bifo yu du yu bɔdi ɔ yu kin kol afta yu dɔn du am?
• If yu gɛt mɔsul dɛn we taya ɔ yu gɛt stiffness.
• If yu gɛt wan sik we nɔ de mɛn (e.g. kidney failure , lupus) we kin mek yu tɛndon dɛn wik.
• If yu de yuz fluoroquinolones (wan kayn antibayɔtik).
• If yu de yuz kɔtikosterɔyd (na wan kayn mɛrɛsin bak).

Aw a go mek mi shɔl mɔsul dɛn wɛl ɛn sef?

Bɔku tin dɛn de we yu kin du fɔ mek yu shɔl mɔsul dɛn gɛt wɛlbɔdi ɛn strɔng. Mek shɔ se yu mɛmba dɛn tin ya, mɔ we yu de du bɔdi wok:

• Fɔ chenj dairekshɔn wantɛm wantɛm ɔMinimiz spɔt dɛn we gɛt fɔ du wit takɛl (especially if yu dɔn injuri bifo).
• "No ple wit pen." If sɔntin at, stɔp ɛn rɛst.
• It it dɛn we gɛt bɔku prɔtin .
• Ɛnjɔy fɔ du bɔku tin dɛn ɔltɛm . Di mɔ yu mɔsul dɛn strɔng, na di mɔ dɛn nɔ go wund.
• Mek yu gɛt wɛlbɔdi wet we go fayn fɔ yu. Dis go mek di mɔsul dɛn nɔ strɛs we nɔ nid fɔ de.
• Stay hydrated .
• Bifo yu du bɔdi wok , wam yu bɔdi , smɔl smɔl yu fɔ mek di aktiviti strɔng mɔ ɛn mɔ, dɔn yu strɛch gud gud wan .
• Wear sus we fit fayn ɛn yuz di rayt tin dɛn fɔ mek yu nɔ gɛt prɔblɛm fɔ ɛni spɔt we yu de ple.

Impɔtant: Mɛmba se ivin smɔl wund, if dɛn nɔ trit am fayn, i kin bi big prɔblɛm leta.

Ustɛm yu fɔ go to dɔktɔ bɔt prɔblɛm wit yu shɔl mɔsul dɛn?

If yu hamstring mɔsul pwɛl, dat kin mek yu gɛt mɔ injury mɔ. So, mek shɔ se yu go to dɔktɔ if yu gɛt ɛni wan pan dɛn sayn ya:

• If yu nɔ ebul fɔ bɛn ɔ stret yu hip ɔ yu ni.
• If yu nɔ de fil fayn ɔ yu de wik ɔltɛm na yu shɔl ɔ hip.
• If di pen nɔ de dɔŋ ɔ i go bɔku we yu bɛn ɔ ɛkstɛnd yu hip ɔ yu ni.
• If yu yɛri "klik" sawnd frɔm yu leg ɔ yu fil sɔntin de bɔm.
• If yu gɛt injury bɔku tɛm .
• If swel ɔ brus de .
• If i at fɔ bia wet wit yu fut dɛn na grɔn .

Fɔ dɔn (Tek-Home Mɛsej) .

Dɛn mɔsul dɛn ya na yu shɔl de kɔntrol aw yu hip ɛn yu leg dɛn de muv. Bay naw yu go dɔn ɔndastand aw dɛn impɔtant. Bɔt, injuri lɛk we di mɔsul dɛn de strɛs ɛn kray kin apin na dis eria, mɔ pan atlet dɛn.

So, if yu gɛt ɛni wan pan di pen dɛn we wi dɔn tɔk bɔt, yu nɔ de fil fayn, yu wik, ɔ yu nɔ izi fɔ put yu fut dɔŋ, duya go to dɔktɔ . Dɔn dɛn kin no bɔt yu sik ɛn tɛl yu di rayt tritmɛnt fɔ mek yu tinap bak. Fɔ kia fɔ yu mɔsul dɛn rili impɔtant fɔ yu ɔl yu wɛlbɔdi!

` di thigh mכsul dεm, di thigh mכsul dεm, di hamstring dεm, di hamstring dεm, di kwadrisεps dεm, di kכdrisεps dεm, di tכŋ pen, di mכsul dεm dizכrd dεm, di εksεsayz