I kawr hnung lama heng hamstring muscle te hi i zir belh ang u.

Kan kal vek a, kan tlan a, stairs kan chho vek bawk a ni lawm ni? Kan ke ruhte hian heng zawng zawngah hian min pui thin. I kekawr hnung lamah eng muscle nge awm a, engtiang chiahin nge a pawimawh tih i ngaihtuah ngai em? Chu ruhte chu ``Hamstrings'' kan tih chu a ni. Vawiin hian hemi chungchang hi chipchiar deuhin kan sawi dawn a ni.

Heng hamstring muscle te hi engte nge ni?

A awlsam zawngin, i hamstrings chu i kawr hnunglam ruh pathum a ni . Ruh ruh (skeletal muscles) ruh nena inzawm ang mai an ni. An thil danglam bik chu voluntary muscle an tih hi a ni. Chu chu i duh angin, i thunun dan angin an thawk tihna a ni. Anmahni ngaihtuah chungin i activate thei chauh a ni. Heng hamstrings te hi kea kal te, stairs lawn te, tlan te, squat tih te, leh ke tihchakna thil dang tam tak titu te an ni. Mahse, catch a awm: heng hamstrings te hi injury an nei tlem zawk , a bik takin runner leh jumper te tan. Heng taksa pengte hi i chawlhsan nghal emaw, i tlan chak loh emaw, i kalna tur i thlak emaw hian stress nasa tak hnuaiah an awm thin. Tlan laiin i ke i tihzauh hian an overstretch thei bawk. Chu chu ‘pulled hamstring’ emaw ‘strain’ emaw kan nei kan tih lai a ni.

Engvangin nge heng hamstring muscle te hi kan neih?

Okay, tunah chuan heng hamstring muscle te hian kan tan eng hlawkna nge an neih tih kan en ang. Kan taksa tana hna pawimawh tak tak an thawk a. An tel lo chuan kan ke chetna hi eng ang taka tihtlem nge a nih ang tih han ngaihtuah teh.

• I khup ben: I hria em, chair-a i thut emaw, i tlan emaw, i zuang emaw hian i khup i ben a ngai a ni lawm ni? Chu chu heng muscle te hian an pui ber a ni. He `knee flexion` an tih action atan hian an pawimawh hle.
• I hip tihzauh: Ding atanga i kal emaw, i tlan emaw, hmalam i ben hian i ke chu hnunglam i pan a, i hip i tizau a ni. Hei hi hamstring muscle te hian nasa takin a pui bawk.
• I hip rotating: Hengte hian movement thenkhatah i hip chu a sir lehlamah rotate turin a pui bawk a, entirnan i ke i turn in emaw out emaw ah.

Hetiang thil avang hian nitin hna, kea kal te, tlan te, lawn te chu awlsam takin kan thawk thei a ni.

Khawiah nge hamstring muscle te hi an awm?

I hamstring muscle te hi i thigh hnung lamah a awm a.. A dik zawka sawi chuan i pelvis hnuai lam atanga tan an ni a, i khup an paltlang a, i ke ruh chunglam thlengin an inzar pharh a ni. Heng ruhte hi i pelvis, khup ruh leh i ke ruh chunglam ruhte chu hrui ang chi tissue chak tak tak, hamstring tendons an tih hmangin an inzawm a ni. Heng tendon te hi ruh a inzawm khawm chuan ruh hi a hruai a, chu chuan chetna a thlen thin.

Engtin nge heng hamstring muscle te hi an lo awm? Chu ruh pathum chu engte nge ni?

Kan sawi tawh ang khan hamstrings hi taksa ruh pathum inzawmkhawm a ni. Tunah chuan eng nge an nih, khawiah nge an awm, eng nge an tih tih hi ngun takin han thlir ila. Muscle pathumte hian an thawk dun a, hamstrings hnathawh dan kimchang tak an pe vek a ni.

1. Biceps femoris: Hei hi i kawr hnunglam ruh a ni a, a sir lamah a awm . Tin, hmun hnih (lu sei leh lu tawi) a nei bawk. A hnathawh ber chu i khup ben tura puih a ni a, i hip-ah i thigh tihzauh a pui a, i khup a ben laiin i ke hnuai lam laterally rotate a pui bawk. Ngaihtuah teh, hei hi i tlan lai leh i ke i lak let lai hian a pawimawh hle.

2. Semimembranosus: He ruh hi kekawrte medial side-ah a awm a. Muscle zau tak, flat tak a ni. Tin, i khup a ben a, i hip a tizau a, i khup a ben laiin i ke hnuai lam chu medially rotate turin a pui bawk.

3. Semitendinosus: He ruh hi a hmaa kan sawi tawh Semimembranosus chungah, pawn lam deuhah a awm a, Biceps femoris chhungah a awm a, chu chu ruh dang pahnih inkar chanve vel a ni Semimembranosus hnathawh ang chiah a thawk bawk a; chu chu khup ben te, hip tihzauh te, leh ke hnuai lam chhungril lama inher te hi a ni.

Hmu? Heng taksa peng pathumte hian an thawk dun a, an inzawm khawm a, kan ke chetna, a bik takin khup ben leh hip extension te chu nasa takin an pui a ni.

Hamstring muscle te hi eng atanga siam nge ni?

I hamstring muscle chhungah hian muscle fiber sei tak tak, stretchy tak tak sang tam tak a awm a . Heng fibers te hi i ke ruh te a contract, a nih loh leh tighten theitu an ni. Rubber band ang maia inzawm theih a ni. Heng fiber te hi an inzawm khawm a, muscle pumpui an siam a ni. Chuvangin i vun hnuaiah heng ruh te hi i hmu mai thei a, striated angin an lang bawk. Heng muscle fiber te hian thisen supply tha tak leh nerve supply tha tak an neih avangin an thawk tha thei hle.

Hamstring muscle tichhe thei natna leh dinhmun te chu engte nge ni?

Kan hamstring muscle tichhe thei ber chu muscle strains hi a ni . Hengte hi taksa ruh (muscle fibers) a inzawm lutuk hian a thleng thin. Hei hi i tlan chak lutuk emaw, i chawlhsan thut emaw, i taksa lum tha lovin exercise i tan emaw chuan a thleng thei a ni. Heng hamstring strain te hi an nasat dan azirin chi thum ah then theih a ni:

• Grade 1: Pulled hamstring: Hei hi taksa ruh (muscle fibers) tichhetu a ni a, mahse mittui tlakna a ni lo. Microscopic tears a awm thei bawk . I hamstring muscle-ah hian natna engemaw zat, i khauh emaw, a lo hring emaw i nei thei. Mahse a tam zawkah chuan i ke i hmang thei ang a, i kal thei ang. A dam theih nan ni engemaw zat atanga kar khat emaw kar hnih emaw vel a ngai thei.
• Grade 2: Partial tear: Hei hi i hamstring muscle pakhat emaw a aia tam emaw a partial tear a ni. Grade 1 aiin a na a na zawk a, a hring a tam zawk a, hliam engemaw zat a awm thei bawk. I ke i hman hian i na zawk thei a, a bik takin i khup i ben hian i na zawk thei. Kea kal pawh harsatna i nei thei bawk. A dam theih nan kar tlemte atanga thla khat emaw thla hnih emaw vel a ngai thei.
• Grade 3: Complete tear: Hei hi a na deuh deuh. Hetah hian muscle tissue chu tendon emaw ruh emaw atang hian a inthen vek a ni . A chang chuan ruh atanga tendon a lo chhuah chuan ruh chi khat nen a chhuak thei bawk. Hei hi avulsion fracture an ti a. Chutiang a nih chuan a hring leh na a tam hle a, i hliam hunah "pop" ri i hre mai thei bawk. A na chu a na lutuk thei a, i ke i hmang thei lo. Chutiang a nih chuan zai a ngai mai thei.

Pawimawh: Hetiang hliam i neih hian, a bik takin second or third degree burn a nih i rinhlelh chuan doctor pan nghal a pawimawh. I doctor chuan eng nge dik lo tih chiang takin a hmu thei a, a tul anga enkawlna a pe thei bawk.

Hamstring inhliam a nih chuan eng symptoms nge a neih? Engtin nge i hriat?

Hamstring hliam i neih chuan heng symptoms zinga pakhat emaw a aia tam emaw i nei thei. Heng chhinchhiahnate hi i tan a hman theih em tih en rawh:

• I kawr hnung lamah hian lump emaw bump danglam tak i hmu em? (Hei hi mittui tlakna tluantling a ni thei.)
• Thigh hnung lamah hian hliam emaw, rawng danglam emaw a awm em? (Hei hi hliam hnu darkar engemaw zat hnuah a thleng thei.)
• I kawr hnung lamah kang emaw, hliam na emaw i nei em? A chang chuan hei hi `gluteal sciatica` an tih natna nen a inzawm thei a, chu chu hnute area-a nerve pinched avanga natna a ni.
• Leiah ke nghatin rit phurh a har em? I kal laiin i limp em?
• I hamstring muscle te hi chak lo takin i hria em ? I khup ben tum hian chakna nei lo ang maiin i inhria em?
• I khup ben a harsa em ? A nih loh leh i ben hian natna nasa tak a thlen em? Chuvangin i ke dinglam leh nghet taka i kal a ngai mai thei em?
• I hliam lai khan i kekawr hnunglam atangin ‘pop’ thawm i hre em ? (Hei hi mittui tla nasa tak chhinchhiahna a ni fo thin.)
• I kawr hnung lamah natna rang tak, na tak i nei ngai em? Chemtein a chil che ang maiin?
• Hliam a nih hnu lawkah a hring chhuak em ni, a nih loh leh darkar tlemte chhungin a pung em?

Hetiang thil hi a thleng a nih chuan i ngaihtuah tel ngei tur a ni. Natna tenau a nih chuan chawlh leh ice hmangin a reh thei. Mahse a na lutuk a, i ke i hman theih loh chuan Doctor pan a tha ber.

Tute nge hamstring muscle lama harsatna nei tam zawk? (Risk factor hrang hrang) 1.1.

Infiammi chak tak takte zingah hian hamstring injury hi a awm fo thin . Entirnan, sprinter leh football, basketball, rugby leh soccer ang chi infiamna khel thinte hian he natna hi an nei tam zawk. Hei hi a chhan chu heng infiamnate hian chak zawk, decelerate leh direction thlak vat a ngai a ni. Tin, khup thuk taka squat thin, skier, skater leh dancer te pawh an hlauhawm hle bawk.

Tin,:

• I la ṭhang lian a nih chuan, chu chu naupang tê, infiamna lama inhmang tak i ni . A chhan chu he kum ah hian ruh angin taksa ruh leh ruh te hi an thang chak lo a, an chungah pressure a tam zawk mai thei.
• Kum 40 aia upa i nih chuan . Hei hi a chhan chu i tar chhoh zel chuan taksa peng hrang hrang (muscle flexibility) a tlahniam thin.
• If you have had a previous hamstring injury , chu hmun khatah chuan i inhliam leh theihna a sang zawk.
• I hamstring muscle te chu a chau (`chau`) a nih chuan . I hah chuan taksa ruhte hian pressure an tuar thei lo.
• I hamstring muscle emaw, i thigh hma lama quadriceps muscle emaw a chak lo emaw, a tight emaw a nih chuan heng muscle group pahnih inkarah hian chakna inthlauhna a awm thei a , chu chuan i hamstrings ah strain nasa lutuk a siam thei a ni.
• Activity i tih hmaa i taksa ruh i tihlum loh emaw, i tihzauh loh emaw chuan hei hi mi tam takin an tihsual lian ber pakhat a ni.

Engtin nge ka hamstring muscle te hi ka hrisel theih ang?

I hamstring muscle te hi enkawl a pawimawh hle. Ṭanpui tûra i tih theih thil awlsam ṭhenkhat chu hetiang hi a ni:

• I hip, i ke emaw, i khup emaw ah.Natna a awm chuan ngaihthah suh la, hna thawk turin nawr luih rawh. Natna hi i taksa atanga signal lo chhuak a ni a, ngaithla rawh.
• I hamstring muscle te chu chawlh hahdam tir la, workout lai emaw, thil tih hahthlak tak tak hnuah emaw pawh nise. Muscle te hian an dam leh theih nan hun an mamawh a ni.
• Taksa tihchak, a bik takin infiamna i tih hmain i hamstring muscle te chu uluk takin ti lum la, tizau rawh . Warming up hian thisen kalna a tipung a, chu chuan taksa peng hrang hrangah a inbuatsaih a ni. Muscle te stretching hian an flexibility a tipung a ni.
• I hamstrings leh quadriceps muscles tichaktu exercise ti rawh . Heng ruhte hi chak taka vawn reng hian hliam i neih theihna a ti tlem thei a ni.
• Zawi zawiin i workout te intensity tipung rawh . Vawi khatah kal harsa lutuk suh.
• Tui tam tak in la , ei leh in inthlau tak ei rawh . Hei hian i taksa ruhte a hrisel theih nan a pui ang.

Engtikah nge Doctor ka hmuh ang?

A chang chuan natna tenau te chu in lama damdawi hmanga tihdam theih a ni a, chu chu RICE method (Rest, Ice, Compression, Elevation) te hi a ni. Mahse, heng thil thlengah hian doctor i pan nghal tur a ni:

• I ke i che thei lo a, i kawr natna chu a reh lo a nih chuan , ni engemaw zat hnuah pawh.
• Kal harsatna i neih chhunzawm zel chuan , a bik takin i limp a nih chuan.
• I hnungzang hnuai lam, i hip, a nih loh leh i keah i rilru a buai, i tingling, a nih loh leh i chak lohna i neih chuan .
• I hliam lai khan "pop" sound i hriat chuan .
• A hring leh hliam na tak a awm chuan .
• Khawsik i neih chuan .

Hetiang symptoms hian natna hi a na zawk tih a tilang thei. Chuvangin, enkawl hmasak hian natna a zual loh nan a pui thei a, a dam thuai theih nan a pui thei bawk.

I hmuh angin kan hamstring muscle te hi kea kal, tlan, khup ben leh ke tihzauh nan a pawimawh hle. Amaherawhchu, heng taksa ruhte hi hliam tuar awlsam tak an ni bawk. Hei hi soccer, football, rugby, a nih loh leh thil dang, rang taka chawlh leh bul tanna ang chi infiamna i khelh chuan a pawimawh hle. Hamstring hliam tam zawk hi zai ngai lovin enkawl theih a ni a, mahse na tak tak thenkhatah chuan zai a ngai mai thei.

I hriat reng tur pawimawh ber (Take-Home Message) .

I hamstring muscle te hi i enkawl tha thei a, hliam i neih theihna pawh i ti tlem thei bawk. I tih tur pawimawh tak takte chu:Taksa tihchakna eng pawh i tih hmain i taksa ruhte hi i lum a, i tihzauh hmasak phawt a pawimawh. Tin, natna emaw, hahna emaw i neih chuan chu ruhte chu chawlh hahdam tir rawh. A pawimawh ber chu i hnungzang na a awm reng emaw, hliam i neih hnua natna lan chhuahna na tak i neih chuan doctor thurawn lak nghal hi a ni. Tichuan i hrisel thei ang, i dam tha thei ang a, i nitin thiltih leh infiamna duh ber berte chu tihtawp lohvin i chhunzawm thei tawh ang!

` Hamstring muscles, hamstrings, ke natna, muscle pull, sports inhliam, khup flexion, hip extension