Yu de sɔfa wit pen na yu sholda ɔ yu hip? Na di bɛst ɛgzampul dɛn fɔ wan labrum we dɔn rɔtin!

Yu dɔn ɛva fil shap pen na yu sholda we yu es yu an wantɛm wantɛm fɔ bol bɔl we yu de ple kriket? Ɔ, yu dɔn mɔna yu wit pen we de kɔmɔt na yu hip bon fɔ no rizin? Sɔntɛnde, di tin we kin mek wi gɛt dis kayn pen kin bi we wan pat pan di katilej we de insay wi jɔyn dɛn kin rɔtin. insay mεdikal sayns, wi kin kכl dis "Labrum Tear", we min se na tear na di labrum. Bɔrku pipul kin frayd wae dɛn yɛri dis nem, bɔt if dɛn tɛl yu fayn fayn wan bɔt am ɛn du di rayt tin, yu kin ebul fɔ mɛn dis sik fayn fayn wan. Lɛ wi tɔk bɔt dis tide.

Fɔ tɔk am simpul wan, wetin na dis Labrum?

Tink bɔt wi sholda ɛn hip jɔyn dɛn lɛk bɔl ɛn sɔkɛt jɔyn dɛn. fכ mek di bon dεm na dis jכint nכ rכb pan dεn wan dεm εn fכ mek di jכint stebul, wan strכng ring fכ kכtilaj de rawnd da kכp de. Dɛn kɔl da ring de di labrum .

Fɔ tɔk am simpul wan, i tan lɛk di rɔba bid we de na motoka domɔt. I de mek di domɔt fayn fayn wan, jɔs lɛk di freym, ɛn di labrum de ɛp fɔ mek di bɔl na wi jɔyn nɔ tinap tranga wan insay di kɔp. Dis labrum kin te we yu de du spɔt, we yu gɛt aksidɛnt, ɔ bikɔs ɔf di chenj dɛn we kin apin wit di ej.

Tu men kayn labrum tear de na di sholda.

• SLAP tear: insay dis kes, di כp pat pan di labrum de tכn.
• Bankart tear: insay dis kes, di fכnt, lכw pat pan di labrum de tכn.

di labrum kin te na di hip joyn di sem we. Dis sik kin tek enisay frɔm sɔm mɔnt to wan ia fɔ wɛl. So, yu nid fɔ rili peshɛnt we yu de trit dis.

Ɛksesaiz fɔ Ɛp wit wan Torn Hip Labrum

Dis ɛgzampul fɔ du am sloslo ɛn wit kɔntrol . If yu fil pen, stɔp wantɛm wantɛm.

1. Singl-Leg Dedlift Ɛksesaiz

Dis go mek yu hip mɔsul dɛn strɔng ɛn yu go balans fayn. Tray dis we yu nɔ gɛt ɛni wet fɔs.

• Step 1: Stand stret wit yu fut hip-width apat. If yu want, ol wan we we rili layt (layt dɔmbɛl ɔ ketulbɛl) wit wan an. Step di leg na da sayd de bak smɔl.
• Step 2: Naw, bɛn fɔ go bifo na di hip dɛn. As di an we gɛt wet de go dɔŋ, es di bak leg stret bak. If i pɔsibul, es di leg te i paralel to di flɔ. If i nɔ izi fɔ yu fɔ balans, kip di fut finga dɛn na di bak leg na grɔn.
• Step 3: Smɔl smɔl, go bak na di say we yu bigin. Ripit dis 12-20 tɛm.
• Step 4: Naw du di sem tin na di ɔda say. Du dis fɔ 2-3 sɛt, sɔm dez insay di wik.

2. Fɔd ɛn Lateral Wok Ɛgzampul

dis de opin di hip joyn fayn fayn wan εn i de mek di mכsul dεm ebul fכ bia.

• Step 1: Put wan resistans band jis oba yu ankles. Naw, bɛn yu ni dɛn smɔl ɛn push yu hip dɛn bak fɔ mek yu skwatin smɔl.
• Step 2: Sidɔm na di sem pozishɔn, waka fɔ go bifo 15-20 fit. Rɛst fɔ 30 sɛkɔn.
• Step 3: Go bak to di squat posishun ɛn waka 15-20 fit laterally. Rɛst fɔ 30 sɛkɔn.
• Step 4: Naw waka di sem we fɔ go na di ɔda say. Du dis fɔ 2-3 sɛt.

3. Dɛd Bɔg Ɛksesaiz

Dis go ɛp yu fɔ mek yu bak ɛn di kɔr mɔsul dɛn strɔng we yu nɔ go put ɛni prɛshɔn pan yu hip dɛn.

• Step 1: Ledɔm yu fes ɔp na grɔn. Bɛn yu ni dɛn to 90 digri ɛn es dɛn ɔp. Rayt yu tu an dɛn stret ɔp.
• Step 2: Tayt yu bɛlɛ mɔsul dɛm ɛn smɔl smɔl stret yu rayt leg ɛn put am dɔŋ, pan ɔl we yu de briŋ yu lɛft an stret bak oba yu ed.
• Step 3: Go bak na di say we yu bigin ɛn du di sem tin wit di ɔda leg ɛn an.
• Step 4: Du 3 set 12-20 ripitishɔn pan wan sayd.

Ɛksesaiz fɔ ɛp wit wan sɔldɔm labrum we dɔn rɔtin

Yu nid fɔ rili tek tɛm we yu de du ɛksɛsayz na yu sholda. If yu fil ivin smɔl pen, stɔp wantɛm wantɛm .

1. Krɔs Bɔdi Stret

Dis go mek di tayt mɔsul dɛn na yu sholda strɛch.

• Step 1: Ledɔm na yu sayd. Bɛnd yu ni ɛn yu hip. Kip yu sɔldɔm we de dɔŋ ɛn yu ɛlb na 90 digri angle.
• Step 2: Naw wit yu ɔda an, grap di ɛlb na di ɔda an ɛn pul am smɔl smɔl akɔdin to yu chɛst. Yu fɔ fil se yu sholda de strɛch na yu bak ɔ sayd. Hol am fɔ lɛk 30 sɛkɔn so.
• Step 3: Du di sem tin na di ɔda say. Du dis ɛvride, mɔnin ɛn nɛt.

2. Ɛksesaiz fɔ Fleks di Sɔlda

dis de mek di sכlda mכsul dεm strכng we i de ridyus di prεshכn pan di labrum we tכn.

• Step 1: Ledɔm na yu sayd. Hol wan layt-weit dɔmbɛl na yu ɔp an. Kip yu ɛlb stret ɛn yu an paralel to di flɔ.
• Step 2: Naw, es yu an ɔp yu ed smɔl smɔl, dɔn yu fɔ put am dɔŋ bak dɔŋ ɔnda kɔntrol.
• Step 3: Du dis 12-20 tɛm.
• Step 4: Ripit am na di ɔda say. I bεst fɔ du 2-3 sɛt.

3. Dayagɔnal Ɛksternal Roteshɔn Ɛgzampul

dis de mek di rotator cuff mכsul dεm strכng, we de εp fכ muv di sכlda.

• Step 1: Stand op stret ɛn ol wan rɛsistɛns band wit wan an. Tay di ɔda ɛnd pan di band to wan strɔng ples sɔmsay na di wɛst lɛvɛl.
• Step 2: Start bay we yu put yu an nia di fכnt poket fכ di כpכsite an. Kip yu ɛlb bɛn na 90 digri.
• Step 3: Naw tayt di mכsul dεm εn rכta di an kכmכt na di bכdi. Stɔp fɔ 1-2 sɛkɔn, dɔn smɔl smɔl go bak na di say we yu bigin.
• Step 4: Du am 12-20 tɛm.
• Step 5: Ripit am na di ɔda say. Du 3 sɛt dɛn.

Tek tɛm mɔ bɔt dɛn tin ya we yu de du ɛksɛsayz.

Labrum tear na wan sik wae de mek yu nɔr de muv fayn ɛn de mek yu fil bad bad wan, so i impɔtant fɔ lisin to yu bɔdi we yu de du ɛksɛsayz.

• Lisin to di pen: If yu gɛt shap, bad bad pen we yu de du ɛksɛsayz, stɔp am wantɛm wantɛm.Di wɔd "No pen, no gain" nɔ de aplay to dis.
• Start sloslo: Nɔ tray fɔ du bɔku tin wan tɛm. Start smɔl ɛn smɔl smɔl yu de du ɛksɛsayz as yu de fil fayn.
• Mɛdikal advays: If yu pen de bɔku, ɛn yu nɔr de fil fayn bay we yu put ays pak ɔ yuz mɛrɛsin fɔ mɛn pen (e.g. NSAID) we yu dɔktɔ gi yu, nɔ west tɛm ɛn go to yu dɔktɔ igen . I go rifer yu fɔ ɔda tritmɛnt.