I ke ruh i roll fo thin em? Peroneus Longus muscle chungchang hi han sawi ila!

Kawngpuiah i kal lai te, stairs-a i chhoh lai emaw, i chhuk lai emaw, ding mai mai pawhin i ke ruh i roll nghal vek em? A nih loh leh, i ke ruh pawn lam atanga i ke ruh a dinglam thlengin natna emaw, a nghet lo emaw i nei em? Hengte hi kan ramah hian mi tam tak tan chuan harsatna tlanglawn tak a ni. Mi thenkhat chuan hei hi an ngaihven vak lo. An ngaihtuah mai mai a, "Ka ke ka roll leh ta." Mahse he ke ruh rolling fo leh a kaihhnawih natna hian thil pawimawh tak chungchangah clue min pe a ni mai thei. Chu chu kan kea ‘Peroneus Longus’ muscle chak lohna chu a ni.

Peroneus Longus chu eng nge ni? A awlsam zawngin i hrethiam ang u.

Okay, tunah chuan i ngaihtuah mai thei, hei hi eng hming mak tak nge ni. Peroneus Longus hi taksa peng pawimawh tak a ni a, kan ke pawn lam atanga intan, khup hnuai lam, ke ruh atanga intan a, kekawrte kaltlangin ke nena inzawm a ni. A dik tak chuan kan ke ruh pawn lama ruh te tak te (fibula) chunglam atanga tan a ni.

Kan kea rubber band nghet tak bun ang maiin han ngaihtuah teh. He ruh hian hna pawimawh pathum a nei a, chungte chu:

1. Ankle movement: He muscle hian kan kekawrte hma leh hnung kan rotate hian a pui a, kan kekawrte kan chawi sang leh hniam hian a pui bawk.

2. Ke flex tura pui: Hei hian ke chu hnuai lam leh chhuah tir turin a pui thin.

3. Balance vawng reng: He taksa ruh hian kan ding reng tur leh kan kal lai, kan tlan lai, kan ding lai te, a bik takin lei inthlau lovah kan ding reng tur leh a sir khata innghat lo turin hmun pawimawh tak a chang a ni.

A awlsam zawngin Peroneus Longus hi silent hero a ni a, i taksa balance vawng reng turin hna a thawk a ni.

He taksa ruh hi eng natna nge a inzawm theih?

He ruh hi a chak lo a, a nih loh leh hman tam lutuk avanga hliam a nih chuan harsatna chi hrang hrang a lo awm thei a ni. Eng nge an nih i han thlir teh ang.

Peroneus Longus muscle tihchak nan exercise awlsam tak tak te

He muscle tihchakna tum ber chu balance tihchangtlun leh nakin lawka hliam tuar lo tura ven hi a ni. Hliam atanga i dam tawh chuan heng exercise te hi i dam lehna kawngah pawh i hmang thei bawk. Heng exercise tam zawk hi hmanraw dang dah belh ngai lovin in lamah tih theih a ni.

1. Pawisa hman dan (Quarter Heel Raise) .

Hei hi khawi hmunah pawh i tih theih exercise awlsam tak a ni. A hmingah "Quarter" tih ni mah se, cheng 5 pawisa lem ang maiin pawisa fai i hmang thei.

• Step 1: Chair hnung lamah i kut chu chair hnung lamah dahin ding rawh. Ke pakhat kephah lian (first metatarsal) hnuaiah ruh hnuaiah pawisa dah la.
• Step 2: Tunah chuan chair chu chelh la, balance la, i ke dang chu lei atangin tlem han chawi sang rawh. Tunah chuan i rit zawng zawng chu pawisa lem chunga awm ke chungah a awm tawh.
• Step 3: Zawi zawiin i kekawrte chu lei chung lam deuhah chawi sang rawh. Chutih hunah chuan i ke ruh lian hnuaia ruh awm chu leiah chuan pawisa fai chu nghet takin press rawh. Second 3-5 vel vawn tur a ni.
• Step 4: I ke ruh chu sawn lovin zawi zawiin i kephah chu hnuai lam pan leh rawh.

Hei hi a sir lehlamah vawi 8-10 vel tih tum la, chutiang chuan round 2 emaw 3 emaw vel tih tum ang che.

Variations: Hei hi a harsa lutuk a nih chuan ke pakhat chawi ai chuan ke pahnih chu leiah dah la, kekawr pahnih chu a rualin chawi sang rawh. A rit zawng chu a sir lehlamah inang tlang taka sem tur a ni. Chair-a thu chung pawhin hetiang hian i ti thei bawk.

2. Rubber band hman dan (Band Heel Raise) .

Hei hi a chunga exercise nen hian a inang a, mahse hetah hian resistance band i mamawh a ni.

• Step 1: A chunga exercise kan tih ang khan chair hnungah ding la, ke pakhat metatarsal hmasa ber hnuaiah pawisa fai dah rawh. Tunah chuan rubber band tawp khat chu chu ke laiah dah la, a tawp dang chu a sir lamah, i taksa atanga hla takah (e.g., table ke vel) khuh rawh.
• Step 2: Chair chu chelh la, in balance la, i rit zawng zawng chu chu ke chungah chuan dah rawh.
• Step 3: Rubber band hrualna dodal zawngin i ke ruh dinglam hawi la, i kekawrte chu tlem han chawi sang rawh. I ke ruh lian hnuaia ruh chungah chuan pawisa chu nghet takin press rawh. Second 3-5 vel vawn tur a ni.
• Step 4: Zawi zawiin i kekawrte chu hnuai lamah dah leh rawh.

Hei hi a sir lehlamah vawi 8-10 vel ti la, round 2-3 vel ti rawh.

3. Ankle/Ke inthlak danglamna

Eversion chu ke chu taksa atanga pawn lam hawia ke ruh (ankle)-a hawitirna a ni. A bik takin i ke ruh te tak te hian pawn lam leh chunglam a kawk a. Hei hian Peroneus Longus muscle a tichak tak zet a ni.

• Step 1: I ke dinglam hawiin leiah thu rawh. I ke hnuai lam vel, i ke ruh hnuai lam chiah, towel emaw resistance band emaw dah la.
• Step 2: Tunah chuan zawi zawiin i ke chu pawn lam hawiin a sir lamah hrual rawh.
• Step 3: Zawi zawiin i ke chu a laiah hruai kir leh rawh.
• Step 4: Hetiang hian vawi 12-20, round 2-3 vel tih tur a ni.

Towel i hman chuan isometric exercise angin i ti thei bawk. Chu chu i ke chu pawn lam hawiin hrual la, second 30 vel chelh la, thlah rawh. Hetiang hian a sir lehlamah vawi 2-3 vel tih tur a ni.

4. Ke pakhata inthlauhna (balance).

Hei hi exercise awlsam ber leh tangkai ber pawl a ni. Peroneus Longus muscle hnathawh ber pakhat chu balance neih hi a ni. Chuvangin he exercise hian chu theihna chu nasa takin a tichangtlung a ni.

• Step 1: Table emaw counter emaw bulah ding la, ke pakhat chu lei atangin chawi sang rawh. Balance vawng reng turin ke hnuai lam leia awm muscle te hmang la.
• Step 2: Hetiang dinhmun hi second 30 chhung vawng reng ang che.

Hei hi a sir lehlamah vawi 2-3 vel tih leh tur a ni.

Variations: Hei hi harsa zawka siam i duh chuan thil nêm tak, pillow ang chi chunga ding chungin emaw, i mit khap chungin emaw, i kut zungtang hmanga i kut i phar chungin emaw i ti thei ang.

He exercise i tih hian thil hriat reng tur

Hliam atanga i dam chhoh chuan zawi zawiin i tan tur a ni tih hre reng ang che. I tum ber chu taksa ruh chu tichhe zual lovin tihchak a ni tur a ni. Chuvangin repetition tlemte atanga tan la, zawi zawiin repetition tipung rawh.

Heng exercise awlsam tak takte hi nitin i tihnaah i dah tel chuan ke ruh rolling fo thin leh a kaihhnawih natna te chu i paih chhuak thei ngei ang a, ke chak zawk leh nghet zawk i nei thei bawk ang.