I hip atanga natna lo chhuak pawh i nei em? (Gluteal Tendinopathy) Heng exercise te hi han ti ve teh!

I hip emaw, i hnute emaw atanga natna mak tak, thinrim tak lo chhuak i nei fo thin em? He natna hi a pung zel ang tih a hriat chuan, a bik takin stairs i chhoh lai te, i sir lama mut tum emaw, rei vak lo i thut hnua i tho lai emaw hian he natna hian a nghawng thei che a ni. Hei hi mi tam takin an tawn thin a ni. Chuvangin lungngai suh, awlsam takin sawi ila.

Gluteal Tendinopathy hi eng nge ni tak tak?

He hming hi thil lian tak angin a lang thei a, mahse a takah chuan a awlsam khawp mai. A awlsam zawngin kan hip leh buttocks-a tendons- a harsatna a ni. Tunah chuan heng tendon te hi eng nge an nih i ngaihtuah mai thei. Kan ruhte leh kan ruh thlunzawmtu hrui chak tak, thuk tak angin ngaihtuah rawh. Chuvangin, heng tendon pawimawh tak takte hi chhan pakhat avanga tlem a chak lo emaw, a chhe deuh emaw chuan he natna hrehawm tak `Gluteal Tendinopathy` an tih hi a lo awm thin.

Hei hi chhan lian tak pahnih a awm a. Pakhat chu active lutuk hi a ni . Chu chu tlanna ang chi exercise hahthlak tak tih tihna a ni. A chhan dang chu inactive tak tak a nih vang a ni . Chu chu hmun khata rei lutuk thut tihna a ni. Heng pahnih hian kan tendon-ah pressure a siam thei a, hetiang dinhmun hi a thlen thei bawk.

Hetiang dinhmunah hian eng symptoms nge hmuh tam ber tih i lo en ang u.

Thu lawmawm tak chu exercise leh physiotherapy dik tak i tih chuan he natna hi a na zual loh nan i titawp thei a, i chet dan pawh i ti tha thei bawk.

He natna hi tihziaawmna tur exercise awlsam tak tak

Heng exercise te hian i tendon chak lo tak takte chu a lo harh chhuak ang a, a chak lehzual ang. Mahse, hengte hi uluk takin, zawi zawiin, leh ruahmanna fel tak siamin tih tur a ni tih hre reng ang che . I ngaihtuahna chu natna awmna hmunah a ni tur a ni.

1. Bridge exercise neih a ni

Hei hian i glutes, hamstrings leh core muscles te chu a rualin a tichak ang. Hei hi lightly padded mat-ah tih a tha ber.

1. I lu hnuaiah flat pillow dahin leiah mu rawh.

2. I ke chu leiah flat takin dah la, i khup chu ben rawh. Tunah chuan i glutes leh abdominal muscle te kha tikhauh la, zawi zawiin i hips te chu ceiling lam pan chuan chawi sang rawh.

3. I san zawng nuam tak i thlen chuan i taksa ruh (muscle)-a tension tlem i hriatna hmunah second 30 vel chelh la. Engtik lai pawhin natna i hriat chuan titawp nghal rawh . Tichuan zawi zawiin i inhnukdawk ang.

4. Hei hi ni khatah vawi 5 atanga vawi 10 vel tih theih a ni.

2. Step Ups tih te

Hei hi thil awlsam tak a ni a, khawi hmunah pawh i san zawng tlem i neih chuan i ti thei ang. Staircase step hmasa ber ang hmun hi a tha tawk hle.

1. Hmun sang tak, step ang mai zawng la, chutah chuan i ke dinglam chu nghet takin dah rawh.

2. Tunah chuan i ke veilam chu step-ah chuan chawi sang rawh. Tun tum chu i hnute kha khauh la, i hnungzang kha dinglam hawiin dah rawh.

3. A dawtah chuan i rit zawng zawng chu i ke dinglamah dah la, zawi zawiin i ke veilam chu lei a khawih theih loh thlengin hniam la, chutah chuan chho leh rawh.

4. Hetiang hian ke khatah second 30-60 vel, ni khatah vawi thum tih tum ang che. Ke inkar ah inthlak danglam thin.

3. Static Abduction tih a ni

Hei hi hips, buttocks, leh upper thighs tan workout tha tak a ni. I tan tirh lai khan bang chunga innghat chunga tih a awlsam ber.

1. I ke chu hip-width aia zau deuhin ding nghet rawh.

2. Tunah chuan zawi zawiin i ke chu a sir lamah phar chhuak la, mini split tih ang maiin. Chutiang chuan zawi zawiin i hips leh buttocks-ah stretch i hriat thlengin ti rawh.

3. Tichuan zawi zawiin i ke te chu rawn hruai khawm la, i bul tanna hmunah rawn let leh rawh. Hetiang hian vawi thum vel ti rawh.

4. Ni khatah vawi khat tal hetiang hian i tih chuan zawi zawiin i flexibility i tipung thei ang.

4. Single Leg Hip Hikes neih theih a ni

Exercise hmasa zawhah hetiang hian tih a tha ber. Hei hian i hip sir lehlama gluteal muscle te chu a thawk tak zet ang.

1. Thil nghet tak, dawhkan emaw counter emaw ang chi chu chelh chungin ding rawh. I rit zawng chu i ke dinglam ah shift rawh.

2. Tunah chuan i hip dinglam ruhte kha khauh takin khauh la, i ke veilam chu lei atanga tlem han chawi sang rawh.

3. I hip dinglam kha khauh takin vawng la, zawi zawiin i ke veilam chu hniam la, chho leh rawh.

4. Ni khatah vawi khat, ke pakhatah second 5-15 chhung tih tur a ni.

5. Ke pakhat chauh Squat

1. Counter pakhat chelh la, i ke veilam chu lei atangin chawi sang rawh.

2. I ke veilam phar chungin zawi zawiin i khup dinglam chu ben la, i hip chu chair-a thu ang maiin hnunglam hawitir rawh.

3. Tichuan zawi zawiin dinglam leh rawh. Hetiang squat i tih hian second 3-4 chhung chu chhuk la, second 3-4 chhung chu rawn chho rawh.

4. Ni khatah vawi khat, ke khatah vawi thum tih theih a ni.

Exercise i tih laiin heng thilte hi fimkhur rawh.

A pawimawh ber chu heng exercise zinga pakhat mah i tih lai hian natna khirh tak i nei tur a ni lo . Hengte hian a tum ber chu natna tihziaawmna leh taksa ruh tichaktu a ni. Chutiang chu tih nasat lutuk i tum thut chuan i inhliam thei a ni.

Exercise i tih zawh hnua natna tlem a awm hi thil pangngai a ni. Thil lian tak a ni lo. Chutianga i inhriat chuan exercise i tih hma leh i tih zawhah i kut leh ke kha han phar la. Repetition tih tlem emaw, pace tihtlem emaw.

Natna a awm reng emaw, a na zual emaw chuan doctor pan ngei ngei tur a ni. I dinhmun atana enkawlna leh exercise tha ber berte chu chiang takin a hrilh ang che.