I ke ruh (muscle) te hi i zir dawn em ni? (Ke ruh) 1.1.

Tlan, zuang, ke leh zai hi kan ngaina vek a ni lawm ni? Kan ke hian heng zawng zawngah hian min pui thin. Mahse ke kan tih hian ruh chauh ni lovin, heng ruhte chakna leh chetna petu pawimawh ber kan sawina a ni. Chuvangin vawiinah hian ke ruh (muscle) te, a pawimawh zia te, eng harsatna nge a thlen theih te, a hriselna a vawn that theih dan te kan sawi dawn nia.

Ke ruhte hi eng nge thleng?

A awlsam zawngin, i ke ruh (muscles) te hi ding thei, kal, tlan, zuang, i ke ben leh i ke hrual theihna tura puitu a ni. Ngaihtuah teh, heng ruhte hi i taksa rit zawng zawng phurtu an ni. I ruh, tendon leh ligament te nen an thawk ho a, i taksa chu a nghet reng a, i che thei bawk.

Ke hnuai lam ruh (muscle) nena thil thleng

I ke hnuai lam, chu chu khup hnuai lam ruhte hian hna bik an nei bawk.

• Anterior muscles: Hengte hi i ke hnuai lam hmalam ah a awm a. Heng taksa ruhte hian i ke chu a chung leh a hnuai lam a tichak a, i ke ruhte pawh a chawi sang bawk.
• Lateral muscles: Hengte hi i ke hnuai lam pawn lamah a awm a. I kal leh tlan laiin i ke a nghet reng theih nan an pui thin. Tin, i ke chu a sir lehlamah i swing thei bawk.
• Posterior muscles: Hengte hi ke hnuai lam hnung lamah a awm a. Ṭhenkhat chu a chunglam a ni a, ṭhenkhat chu a thuk zawk bawk. Chung zingah chuan:
• I kut zungtang i ben leh dinglam theih nan a pui thin.
• Jump, run leh sprint lama boost pe turin a pui thin.
• Khup lock leh unlock a pui thin.
• Ke a stabilize a, posture tha tak a neih theih nan a pui bawk.
• I ke arch chu a thlawp a, ding nghet turin a pui bawk.

Ke chunglam ruh (muscle) nena thil thleng

Ke chunglam ruh, thigh tia hriat bawk chu a chak hle a. I taksa rihna thlawptu leh i hip leh ke tihchet nana puitu ber an ni.

• Anterior muscles: Hengte hian i taksa a nghet reng a, balance a vawng reng thei bawk. Anni pawhin:
• I khup kha ben la, han hrual rawh.
• I kekawrte chu hip joint-ah bend rawh.
• I ke chu i hip kaltlangin rotate rawh.
• Medial muscles: Hengte hian hip chhung lam hawia hruai (hip adduction) (i.e., ke chu taksa lairil lam pan tir) turin a pui thin. Tin, thigh flex, extend leh rotate turin an pui bawk.
• Posterior muscles: Hengte hi hamstring muscles an ti bawk. Hengte hi ke hma leh hnunglam panna leh hip socket chhunga ke rotate-na atana puitu te an ni.

Ke ruhte hi engtin nge an awm?

Tunah chuan ke chhunga heng muscle te hi khawiah nge an awm tih kan en ang. Hei hi scientific deuh a ni a, mahse i hriatna belhchhah erawh a tha.

Ke hnuai lam ruhte inrem dan

• Anterior muscles: Ke hnuai lam hmalam ah hian muscle pali a awm a. Chungte chu khup atanga ke thlengin a inzar pharh a ni.
• `Extensor digitorum longus` tih a ni
• `Extensor halluces longus` tih a ni
• `Fibularis tertius` tih a ni
• `Tibialis hmalam`
• Lateral muscles: Fibularis longus leh Fibularis brevis tia koh muscle pahnih hi ke hnuai lam pawn lamah an tlan a, khup hnuai lam atanga tan niin ke ruh thlengin an tlan a ni.
• Posterior muscles: Hengte hi ke hnuai lam hnunglam ruh awmte an ni:
• Calf muscles - Heng zingah hian Gastrocnemius leh Soleus an tih muscle te pawh a tel.
• `Flexor digitorum longus` tih a ni
• `Flexor halluces longus` tih a ni
• `Popliteus` - Hei hi khup ruh hnung lama awm, chhung lam hawi deuha awm a ni.
• `Tibialis hnunglam`

Ke chunglam ruhte inrem dan

I ke chunglam (thigh) ruhte chu i hip atanga i khup thlengin a inzar pharh a.

• Anterior Muscles: Ke chunglam hi ruh lian pathum a awm a. Tin, Iliopsoas an tih muscle a awm bawk a, chu chu i hnungzang hnuai lam atanga intan a, thigh bone (femur)-ah a inzawm a ni. Ke chunglam ruh lian ber berte chu:
• `Pectineus` tih a ni
• Quadriceps femoris (quads tia hriat bawk) - Hei hi a takah chuan taksa peng pali awmna pawl a ni. Ke chunglam atanga tan niin khup hnaihah an tawp thin.
• `Sartorius` tih a ni
• Medial muscles: Hip adductors an ti bawk a, kawr chhung lam a awm a ni. He hmunah hian taksa ruh panga a awm a.
• `Adductor brevis` tih a ni
• `Adductor longus` tih a ni
• `Adductor magnus` tih a ni
• `Gracilis` tih a ni
• `Obturator pawn lam`
• Posterior muscles: Hengte hi hamstrings an ti tlangpui. An hnute hnuai lam deuhah an intan a, ke atanga tlan thlain khup chhung leh pawnah an inzawm khawm thin. Heng taksa peng hrang hrangte hi:
• `Biceps femoris` tih a ni
• `Semimembranosus` tih a ni
• `Semitendinosus` tih a ni

Ke ruh hi engtin nge a lan?

I ke ruh, i taksa ruh (musculoskeletal system)-a tel ve te hi ruh chi khat a ni. Fiber tha tak tak atanga siam an ni. Heng fiber te hi an inzawm khawm a, chu chuan heng ruh te hi striated angin a lang a, puan hrual ang mai a ni.

Eng natnain nge ke ruh a nghawng?

Ke ruh tichhe thei natna chi hrang hrang a awm a. Tlemte han thlir ila.

• Ke a tlak dan:Hei hi i ke chawi sang, chu chu khup lam pan tura harsatna i neih lai a ni a, thil theih loh pawh ni se. Tichuan, i ke chu i kal laiin leiah a hrual thei a ni. Hetiang dinhmun hi stroke emaw nerve injury emaw ang chi natna avanga lo awm thei a ni.
• Leg cramps: Calves-a muscle spasm hi a tam hle. Naupai, tui tlakchhamna, damdawi thenkhat, leh damdawi lam harsatna thenkhat avanga lo awm thei an ni. Chhun lamah emaw, zan lamah emaw an awm thei. Kum 60 chunglam te hian zan lamah ke na an nei nasa hle.
• Muscle strain: Hei hi ke ruh hliam tam ber a ni. Muscle fiber a inzawm lutuk emaw, a chhe lutuk emaw a awm thin. Ke khawi hmunah pawh a awm thei. Entirnan, bawnghnute ruh tliak chu a hliam thei a, a nih loh leh hamstring hliam a awm thei bawk. Heng hliamte hi exercise nasa lutuk emaw, hman tam lutuk vang emaw a ni fo. Hei hi infiamna lama chawlh leh tan nghal ngai infiamnaah chuan a tam hle.
• Tennis ke: Hei hi taksa ruh (muscle strain) avanga groin area-a natna thlentu a ni bawk. Eng infiamnaah pawh a awm thei a, mahse "tennis leg" an ti a, a chhan chu tennis player-te'n an ke an phar a, an ke ben chungin an rawng an bawl hian a tam ber a ni.

Heng natnate hi eng ang mizia tlanglawn nge ni?

Ke ruh lama harsatna a awm chuan, a lan chhuah dan te chu:

• Muscle na, a khauh, leh a nghet lo. A natna chu a na thei a, a hliam thei a, a dull thei bawk. Natna tlemte angin a intan thei a, zawi zawiin a nasat phah thei bawk.
• Muscle chak lohna emaw, range of motion tlahniam emaw.
• Natna, natna, emaw, hliam emaw.

Engtin nge i ke ruh hriselna i enfiah thin?

Doctor chuan taksa enfiahna hmangin taksa ruh natna (muscle strains) a hriat theih fo thin. I doctor chuan swelling leh tenderness a zawng ang. Tin, i ke emaw, i ke emaw chu kawng hrang hranga sawn turin an ti thei bawk che a, chu chuan taksa ruh (muscle activity) a enfiah thei ang.

Muscle, tendons, a nih loh leh soft tissue dang a chhiat leh chhiat loh hriat nân, i doctor chuan imaging study, ultrasound emaw MRI emaw ang chi chu a ti thei ang. Chûngte chuan diagnosis dik tak siam nân a ṭanpui thei a ni.

Ke ruh natna (leg muscle disorder) enkawlna tur engte nge ni?

Hliam awmna hmun leh a nasat dan azirin i doctor chuan enkawlna hrang hrang a rawt thei a, chungte chu:

• Massage hmanga enkawlna:Massage hian hliam atanga i dam leh theih nan a pui thei a, chutih rualin muscle flexibility leh range of motion a tipung bawk. Ke roll thin tan chuan rolled muscle chu i kut emaw roller emaw hmanga massage hian natna tihziaawmna leh tight muscle te chu a ti hahdam thei a ni.
• Damdawi: I doctor chuan natna tihdamna damdawi a pe thei ang. Nonsteroidal anti-inflammatory drugs (NSAIDs) pawh an pe thei a, chu chu damdawi dawrah i lei thei bawk. Zan lama i ke chet lohna tura pui thei damdawi dang pawh a awm a, chu chu muscle relaxants te hi a ni.
• RICE method: Muscle strain tenau leh sprain te chu chawlh hahdamna hmanga enkawl theih a ni. I doctor hnenah RICE method zawt rawh. Rest , Ice , Compression leh Elevation tihna a ni . Ice emaw cold compress emaw hmangin minute 20 chhung hnawih thin ang che. I vun kha venghim fo la, chuti lo chuan vun kang i nei thei bawk.
• Physical therapy (PT): Muscle strain emaw tear emaw hnuah physical therapy program hian i ke ruh tichak turin a pui thei a ni. I doctor chuan hliam i neih hnua PT i tan hun tur a hrilh ang che. Physical therapist-te pawhin ruh lama harsatna enkawlna atan dry needling leh cupping ang chi technique an hmang thei bawk.
• Stretching: Stretching exercise zawi zawia tih hian hliam leh taksa ruh (muscle strain) avanga natna leh tihkhauhna a tihziaawm thei a ni. Hetiang exercise hi i tan a tha em tih doctor zawt rawh.
• Surgery: Muscle pakhat chu nasa taka a inthen chuan i doctor chuan surgery neih a rawt thei ang. A chhe lai chu siamthat a ni ang a, a hrual ang a, a dam theih nan phalsak a ni ang.

Ke ruh hrisel taka vawn reng dan?

I ke ruh lama harsatna awm thei tihziaawmna tura i tih theih ṭhenkhat chu hetiang hi a ni:

• I taksa rihna hrisel tak vawng reng rawh: Mi thau lutuk te hian taksa ruh (muscle strain) an nei tam zawk. I thau lutuk hian i keah pressure a siam a, taksa ruh (muscle strain) ang chi natna i neih theihna a tipung bawk. I thau lutuk emaw, i thau lutuk emaw a nih chuan i doctor nen eng rihna nge i tana tha tur tih sawipui rawh.
• Tay hydrated: Tui leh tui tam tak in hian ke ruh natna a tiziaawm thei.
• Exercise i tih hmain stretch leh warm up: Muscle lum tak takte hi a strain emaw a tear emaw a tlem zawk. Taksa tihchakna eng pawh i tih hmain warm-up program ti la, chu chuan i ke ruhte a tizau a, i flexibility a tipung bawk. Exercise i tih hian vawi khatah a chakna hi tipung vek suh, zawi zawiin tipung zawk rawh.
• Damdawi chungchangah fimkhur rawh:Damdawi thenkhat chuan ke a ti na thei. He side effect nei lo damdawi dang i ei theih leh theih loh chungchang hi i doctor nen sawiho rawh.

Pawimawh: Ke ruh natna hi ngaihthah suh. A châng chuan thil pawi zâwk chhinchhiahna a ni thei bawk.

Ke ruh chungchangah engtikah nge doctor i hmuh ang?

Ni khat emaw ni hnih emaw chawlh hnua reh lo, bawnghnute natna nasa tak, rang tak emaw, awm reng emaw i neih chuan doctor pan rawh. Calf na leh taksa ruh natna lan chhuah dan dangte hi a takah chuan natna khirh zawk chhinchhiahna a ni thei a, chu chu thisen zam, deep vein thrombosis (DVT), nerve chhiatna, emaw Achilles tendonitis te hi a ni.

Heng symptoms te hi i neih chuan doctor rawn la nghal rawh:

• Sam hring (edema/swelling), lum, sen, emaw, a hring emaw.
• Numbness emaw tingling emaw a awm.
• Muscle chak lohna nasa tak emaw, ke hnuai lam chet harsat emaw.

Hriat reng tur pawimawh ber berte

I ke chunglam leh ke hnuai lam ruhte hian thawk hovin i che thei a, i rihna a thlawp a, i dinhmun tha tak i vawng reng thei bawk. Run leh zuang ang chi movement lian tak tak te, i ke ruh tichhe ang chi movement te te pawh an ti thei bawk. Ke ruh, a bik takin hamstrings, quads leh groin-ah te hip hi a awm fo thin. I ke ruhte a thawk tha tur chuan i taksaah overload suh. Exercise i tih hmain warm up la, na i hriat chuan chawlhsan la, ke ruh lama harsatna i neih chuan ni engemaw zat hnuah pawh a reh lo a nih chuan doctor rawn rawh. I ke hi i tan a hlu a, chuvangin enkawl tha rawh!

` Leg muscle, muscle disorder, exercise, ke curl, physical therapy, hrisel taka nun, taksa hriselna