Sɔntɛnde yu kin fil wan strenj pen we de mek yu vɛks we de kɔmɔt na yu hip ɔ yu bɔdi? If i tan lɛk se dis pen de bɔku, mɔ we yu de klaym stej, tray fɔ slip na yu sayd, ɔ grap afta yu dɔn sidɔm fɔ sɔm tɛm, dis sik kin afɛkt yu. Dis na sɔntin we bɔku pipul dɛn kin gɛt. So nɔ wɔri, lɛ wi tɔk bɔt am simpul wan.
Wetin rili na Gluteal Tendinopathy?
Dis nem kin tan lɛk big tin, bɔt fɔ tru, i rili simpul. Fɔ tɔk am simpul wan, na prɔblɛm wit di tɛndon dɛn we de na wi hip ɛn bɔdi. Naw yu go de wɔnda wetin na dɛn tɛndon ya. Tink bɔt dɛn as strɔng tik kɔd dɛn we de kɔnɛkt wi mɔsul dɛn to wi bon dɛn. so, we dεn imכtant tεndon dεm ya wik sכmtεm fכ wan rizin כ we dεn dכn pwεl sכmtεm, dis pen kכndyushכn we dεn kכl `Gluteal Tendinopathy` de apin.
Tu men rizin dɛn de fɔ dis. Wan pan dɛn na fɔ de du tin pasmak . Dat min se yu fɔ du ɛksesaiz we yu de du tranga wan, lɛk fɔ rɔn. Di ɔda rizin na we yu nɔ de du ɛnitin atɔl . Dat min se yu fɔ sidɔm na di sem pozishɔn fɔ tu lɔng tɛm. Dɛn tu tin ya kin put prɛshɔn pan wi tɛndon dɛn ɛn mek wi gɛt dis sik.
Lɛ wi si us sayn dɛm wae dɛn kin si pan dis sik.
| Di sayn we de sho se di sik de | Tɔk bɔt |
|---|---|
| Pen na di hip/buttock eria | Di men sayn na pen na di hip, di ɔp pat na di shɔl, ɔ di bɔt. Sɔntɛnde, i kin fil lɛk smɔl swɛlin. |
| Fɔ skata pen | Fɔ sɔm pipul dɛm, dis pen kin spre dɔŋ di shɔl, te to di ni. |
| Pen na sɔm patikyula tin dɛn | Bɔku tɛm, pen kin wɔs we yu de klaym stej, slip na yu sayd (especially na di sayd we de mek yu fil pen), ɛn we yu grap frɔm we yu sidɔm. |
Di gud nyus na dat, wit di rayt ɛgzampul ɛn fisiotɛrapi, yu kin stɔp dis sik fɔ wɔs ɛn yu kin ebul fɔ muv fayn fayn wan.
Simpul ɛksesaiz fɔ pul dis pen
Dɛn ɛgzampul ya go ɛp yu tɛndon dɛn we wik fɔ kam bak ɛn strɔng. Bɔt mɛmba se dɛn fɔ tek tɛm du dɛn tin ya, sloslo, ɛn di rayt we . Yu fɔ pe atɛnshɔn pan di say we di pen de.
1. Brij ɛksesaiz
Dis go mek yu glut, hamstring, ɛn kɔr mɔsul dɛn strɔng di sem tɛm. I bɛtɛ fɔ du dis pan mat we gɛt layt pad.
1. Ledɔm na grɔn wit flat pilo ɔnda yu ed.
2. Put yu fut flat na grɔn ɛn bɛn yu ni. Naw tayt yu glut ɛn yu bɛlɛ mɔsul dɛn ɛn es yu hip dɛn ɔp smɔl smɔl fɔ go na di siling.
3. We yu rich wan kɔmfyut ayt, ol am fɔ lɛk 30 sɛkɔn na say we yu fil smɔl tɛnsiɔn na yu mɔsul dɛn. If yu fil ɛni pen ɛnitɛm, stɔp wantɛm wantɛm . Dɔn, smɔl smɔl, put yusɛf dɔŋ.
4. Dɛn kin du dis 5 to 10 tɛm insay di de.
2. Step Ups we yu de du
Dis na simpul tin we yu kin du ɛnisay we yu gɛt smɔl ayt. Ples lɛk di fɔs step na stej pafɛkt.
1. Fɛn ay ples, lɛk stɛp, ɛn put yu rayt fut tranga wan pan am.
2. Naw, es yu lɛft leg ɔp pan di stɛp. Dis tɛm, tayt yu bɔdi ɛn kip yu bak stret.
3. Neks, put yu ful wet pan yu rayt leg, put yu lɛft leg smɔl smɔl te i jɔs tɔch di flɔ, dɔn es am bak ɔp.
4. Tray fɔ du dis fɔ lɛk 30-60 sɛkɔn pan wan leg, tri tɛm insay di de. Alternate bitwin di leg dɛn.
3. Statik Abdukshɔn
Dis na fayn wokɔt fɔ di hip, bɔt, ɛn ɔpa shɔl. I izi fɔ du am we yu de ledɔm pan wɔl we yu fɔs bigin fɔ du am.
1. Stand stret wit yu fut dɛn we wayd smɔl pas hip-width apat.
2. Naw, spre yu leg dem sloslo out to di said dem, laik se yu de du mini split. Du dis sloslo te yu fil se yu hip ɛn yu bɔdi dɔn strɛch.
3. Dɔn, smɔl smɔl, briŋ yu leg dɛn togɛda ɛn kam bak na di say we yu bigin. Du dis lɛk tri tɛm so.
4. If yu du dis wan tɛm insay di de, yu go ebul fɔ chenj chenj smɔl smɔl.
4. Singl Leg Hip Hiks we yu de du
I bɛtɛ fɔ du dis afta di ɛgzampul we yu bin dɔn du trade. Dis go rili wok di gluteal mכsul dεm na di tu say dεm na yu hip dεm.
1. Stand ol sɔntin we stebul, lɛk tebul ɔ kɔnta. Shift yu wet pan yu rayt leg.
2. Naw tayt di mɔsul dɛm na yu rayt hip ɛn es yu lɛft leg smɔl kɔmɔt na grɔn.
3. Kip yu rayt hip tayt, slow slow lower yu lef leg en es am bak op.
4. Du dis wan tɛm insay di de, fɔ 5-15 sɛkɔn pan wan leg.
5. Skwat fɔ wan Leg
1. Hol wan kɔnta ɛn es yu lɛft leg kɔmɔt na grɔn.
2. Wit yu lef leg rayz, bend yu rait ni sloslo and muv yu hip bak laik se yu go sidon fo chia.
3. Dɔn, smɔl smɔl, stret am bak. We yu de du dis skwatin, tek 3-4 sɛkɔn fɔ go dɔŋ ɛn 3-4 sɛkɔn fɔ kam ɔp.
4. Yu kin du dis wan taim fo de, tri taims fo evri leg.
Tek tɛm wit dɛn tin ya we yu de du ɛksɛsayz.
Di tin we impɔtant pas ɔl na dat yu nɔ fɔ fil ɛni shap pen we yu de du ɛni wan pan dɛn ɛgzampul ya. Di gol fɔ dɛn tin ya na fɔ ridyus di pen ɛn fɔ mek di mɔsul dɛn strɔng. If yu tray fɔ du dɛn tumɔs wantɛm wantɛm, yu kin wund yusɛf.
Na nɔmal tin fɔ fil smɔl sɔri afta yu dɔn du ɛksɛsayz. I nɔto big tin. If yu fil da we de, strɛch yu an ɛn yu fut bifo ɛn afta yu dɔn du ɛksɛsayz. Ridyus di nɔmba fɔ ripit ɔ slo di peshɛnt.
Mɛmba se di tin we impɔtant pas ɔl na fɔ lisin to yu bɔdi. If yu fil pen, na signal fɔ stɔp!
If di pen kɔntinyu ɔ i de wɔs, mek shɔ se yu go to yu dɔktɔ fɔ advays. I go tɛl yu di rayt tritmɛnt ɛn ɛksesaiz we bɛtɛ fɔ yu sik.
Mɛsej we dɛn kin kɛr go na os
- Gluteal Tendinopathy na pen we de kam we di tεndon dεm we de na di hip εn bכtכk εria wik.
- Dɛn kin kɔntrol dis sik ɛn mɛn am wit di rayt, simpul ɛgzampul dɛn.
- We yu bigin fɔ du ɛksɛsayz, bigin fɔ du am sloslo ɛn tek tɛm . Nɔ ɛva ɛksesaiz te yu fil pen.
- If yu fil pen we yu de du ɛksɛsayz, stɔp wantɛm wantɛm. Na nɔmal tin fɔ gɛt sɔm kayn mɔsul dɛn we nɔ kin at afta yu dɔn du ɛksɛsayz.
- If di pen rili bad ɔ i nɔ de chenj, nɔ west yu tɛm ɛn go to yu dɔktɔ fɔ advays yu fayn fayn wan.
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