Yu dɔn ɛva fil se di mɔsul dɛn na yu leg dɛn bak tayt ɔ pen afta yu dɔn sidɔm fɔ sɔm dez, ɔ we yu go rɔn ɔ ple spɔt wantɛm wantɛm? Sɔmtɛm dis pen kin go ɔlsay na yu bak. Bɔku pipul dɛn kin gɛt dis sik. di men rizin fכ dis na biכs di hamstring mכsul grup we de na di bak pat pan wi thigh dεm wik כ tayt. So tide wi go tɔk bɔt dɛn hamstring mɔsul ya, mɔ di sɛmitendinosus mɔsul we de insay, ɛn us simpul tin dɛn wi kin du na os fɔ mek dɛn gɛt wɛlbɔdi.
Wetin na Sɛmitendinɔs?
Fɔ tɔk am simpul wan, di hamstrings na di mɔsul grup we yu kin fil na di bak pat na yu shɔl. fכ tru, na tri mכsul dεm we kכmbayn: di sεmitendinosus, di sεmimembranosus, εn di biceps femoris. Di semitendinosus na di wan we lɔng pas ɔl pan dɛn.
di men wok dεm we dis mכsul grup de du na:
- Ɛp yu fɔ bɛn yu ni dɛn.
- εp fכ εksεnd di tכŋ bak (tink am lεk se yu de trowe yu leg bak fכ rכn).
- dis de εp bak fכ rotate di men bon na yu shin (tibia).
Naw yu ɔndastand aw dɛn hamstring mɔsul ya impɔtant fɔ di nɔmal tin dɛn we wi de du, frɔm we wi de waka to we wi de rɔn ɛn jomp.
Wetin mek di hamstring wik denja?
Bɔku tɛm wi kin tink bɔt di mɔsul dɛn we de bifo wi bɔdi (lɛk di kwadrisɛps we de bifo wi shɔl), bɔt wi nɔ kin tink bɔt di mɔsul dɛn na di bak. Bɔt if dɛn hamstring mɔsul dɛn ya wik ɔ tu tayt, difrɛn prɔblɛm dɛn kin kam.
- Mɔsul dɛn we de strɛch: We pɔsin gɛt strɛch na di hamstring na kɔmɔn injury fɔ atlet dɛn. Imajin if yu rɔn fast wantɛm wantɛm we yu de ple kriket, ɔ if yu kik di bɔl wantɛm wantɛm we yu de ple futbɔl, i izi fɔ mek yu hamstring we wik kin wund.
- Lɔwa Bak Pen: Dis na tin wae bɔrku pipul nɔr no. we yu kwadriseps mכsul dεm strכng εn yu hamstring dεm wik, di mכsul dεm na yu bכdi nכ de balans. Dis kin mek yu chenj di we aw yu de tinap, ɛn dis kin mek i nɔ izi fɔ tinap stret, ɛn as tɛm de go, chans de fɔ mek yu gɛt pen na yu bak . Dis kin apin to pipul dɛn we kin sidɔm na chia fɔ lɔng tɛm na di ɔfis.
- Poor Posture: Tayt hamstrings de mek i nɔ izi fɔ yu fɔ tinap ɛn waka stret. I kin afɛkt di we aw yu luk bak.
Di gud nyus na dat, yu kin avɔyd bɔku pan dɛn prɔblɛm ya if yu mek dɛn mɔsul dɛn ya strɔng ɛn fleks wit di rayt ɛksesaiz ɛn strɛch.
Ɛksesaiz dɛn we de mek di hamstring dɛn strɔng ɛn fleksibul
Di men gol fɔ dɛn ɛgzampul ya na fɔ mek di hamstring mɔsul dɛn strɔng, fɔ mek dɛn nɔ tayt, ɛn fɔ mek dɛn ebul fɔ chenj di we aw dɛn de du tin. Yu kin du dɛn tin ya na os, we yu nɔ gɛt ɛni spɛshal tin, yu kin yuz sɔntin lɛk chia ɔ tawɛl.
| Ɛksasayz | Aw fɔ du am | Impɔtant pɔynt dɛn |
|---|---|---|
| Knee Flekshכn | 1. Tinap biɛn chia, ol di edj fɔ di chia fɔ balans, ɛn shift yu wet pan wan leg. 2. Fleks di fut fɔ di ɔda leg (tɔn di fut finga dɛn ɔp), bɛn di ni, ɛn es di leg biɛn yu smɔl smɔl to yu bɔdi. 3. Kip di frɔnt pat pan yu shɔl stret. Nɔ swɛ yu bɔdi frɔm wan say to di ɔda say. 4. Slow slow bring di leg bak fo graun. |
|
| Nɔdik hamstring kɔl | 1. Nil dɔŋ na grɔn. Put sɔntin lɛk tawɛl ɔnda yu ni fɔ mek yu fil fayn. 2. Stret yu bɔdi so dat wan stret layn go de frɔm ed to yu ni. 3. Put yu il ɔnda bed ɔ sofa. Ɔ aks yu padi fɔ ol dɛn. 4. Lean fowod sloslo, kip yu bodi stret, no bi yu hip, bot yu ni. 5. Smɔl smɔl, go bak na di say we yu bigin te yu fil se yu hamstring dɛn dɔn strɛch. |
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| Supine Hamstring Stretch we yu de yuz | 1. Ledɔm yu fes ɔp na grɔn. Kip yu leg dɛn stret. 2. Yuz tawɛl ɔ strap, kip wan leg stret ɛn pul am smɔl smɔl to yu ed. 3. Nɔ rɔta yu hip dɛn to di sayd. Yu leg dɛn fɔ stret ɛn apat lɛk yu sholda. 4. Hol am fɔ lɛk 30 sɛkɔn, dɔn yu fɔ put am dɔŋ smɔl smɔl. Ripit am 3-5 tɛm. 5. Du di sem tin fo di oda leg. |
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Tink bɔt dɛn tin ya we yu de du ɛksɛsayz! (Sefty Fɔs!)
Ilɛk aw ɛksesaiz fayn, i kin mek pɔsin wund if dɛn nɔ du am fayn. So na fɔ mɛmba dɛn pɔynt dɛn ya.
Start smɔl smɔl.
I kin tek tɛm fɔ mek pɔsin gɛt trɛnk. Nɔto ɔltin kin apin wan nɛt. So stat wit layt wet, wit smɔl ripit. Smɔl smɔl, wik to wik, yu go fil se yu trɛnk de go ɔp. Dɔn, smɔl smɔl, yu fɔ ad di wet ɔ ripit di tin dɛn.
Fɔ mek yu wam yu bɔdi rili impɔtant.
Nɔ ɛva bigin fɔ du ɛksɛsayz wan tɛm. Wam yu bɔdi bay we yu de waka ɔ jok fɔ 5-10 minit. If yu gɛt stif mɔsul dɛn na mɔnin, i go fayn fɔ waka ɔ was ɔt bifo yu du ɛksɛsayz.
Lisin to yu bɔdi.
We yu de strɛch, stɔp we yu fil se yu de pul ɔ pul di mɔsul smɔl. If yu fil shap pen, dat min se yu de du tumɔs. Nɔ ɛva strɛch pas da say de. I kin pwɛl di mɔsul. We yu de praktis ɛvride, yu go si se yu kin strɛch mɔ.
Mɛmba se if yu pen nɔ stɔp afta dɛn ɛksesaiz ya, ɔ if di pen de wɔs, mek shɔ se yu go to yu dɔktɔ fɔ advays. Yu kin nid fɔ gɛt tritmɛnt fɔ fisiotɛrapi.
As tɛm de go, if yu du dɛn simpul tin ya wit kɔrɛkt we yu de kɔrɛkt yu, yu go si se yu hamstring mɔsul dɛn go strɔng, yu go ebul fɔ chenj, aw yu de tinap, ɛn yu go gɛt wɛlbɔdi.
Mɛsej we dɛn kin kɛr go na os
- Di hamstring mɔsul dɛm, we de na di bak pat na yu shɔl, rili impɔtant fɔ waka, rɔn, ɛn fɔ mek yu tinap fayn.
- We dɛn mɔsul ya wik ɔ tayt, dat kin mek yu gɛt prɔblɛm lɛk we yu mɔsul dɛn kin strɛs ɛn we yu kin gɛt bak pen.
- Bɔrku pan dɛn prɔblɛm ya kin avɔyd wit simpul trɛnk ɛn strɛch ɛksashɔn dɛm wae yu kin du na os.
- I impɔtant fɔ wam yusɛf bifo yu bigin ɛni ɛksesaiz, ɛn nɔ ɛva strɛch yu mɔsul dɛn te yu fil pen.
- If di pen kɔntinyu ɔr de wɔs, nɔr trit yusɛf ɛn go to yu dɔktɔ.
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