I shoulder emaw hip pain emaw i tuar em? Labrum chhe tawh tan exercise tha ber berte chu hetiang hi a ni!

Cricket khelh laiin ball bowl turin i kut i phar nghal a, i kekawrteah natna nasa tak i nei tawh em? A nih loh leh, chhan hriat lohvin i hip ruh atanga natna lo chhuak chuan a tibuai che em? A châng chuan hetiang natna thlentu hi kan ruh chhunga ruh (cartilage) hmun khata ṭhiar a nih vang a ni thei. Medical science-ah chuan hei hi "Labrum Tear" kan ti a, chu chu labrum chhunga mittui tlak tihna a ni. Mi tam tak chuan he hming hi an hriat hian an hlau thin a, mahse a chungchang hi dik taka hriattir i nih a, thil dik tak i tih chuan he dinhmun hi i enkawl tha thei a ni. Hemi chungchang hi vawiin hian han sawi ila.

A awlsam zawngin, he Labrum hi eng nge ni?

Kan shoulder leh hip joint te hi ball-and-socket joint angin han ngaihtuah teh. He ruh chhunga ruhte hi an inhnim hrual loh nan leh ruh nghet taka awm reng turin chu no vel chu cartilage ring nghet tak a awm a. Chu ring chu labrum an ti a .

A awlsam zawngin, car kawngkaa rubber beading ang mai a ni. Kawngkhar chu frame ang bawkin a hmunah nghet takin a vawng tlat a, labrum erawh chuan kan joint ball chu cup chhungah a nghet tlat theih nan a pui thung. He labrum hi infiamnaah te, accident-ah te, kum upat ruala inthlak danglamna avang te hian a chhe thei a ni.

A kekawr bul ah hian labrum tears hi chi hnih lian tak a awm a.

• SLAP tear: Hetiang a nih chuan labrum chunglam chu a chhe vek a ni.
• Bankart tear: Hetiang a nih chuan labrum hmalam, hnuai lam chu a chhe vek a ni.

Labrum pawh hip joint-ah pawh hetiang bawk hian a tear thei bawk. He natna hi a dam theih nan thla engemaw zat atanga kum khat chhung a ngai thei. Chuvangin hei hi i enkawl dawnin i dawhtheih hle a ngai a ni.

Hip Labrum Torn a awm theih nan Exercise te

He exercise hi zawi zawiin leh control nen tih tur a ni . Natna i neih chuan titawp nghal rawh.

1. Ke pakhata Deadlift Exercise neih a ni

Hei hian i hip muscle a tichak ang a, i balance a ti tha ang. Hei hi weights engmah awm lovin han ti hmasa phawt ang che.

• Step 1: I ke hip-width-a inhlat takin ding nghet rawh. I duh chuan kut khatah rit lo tak (light dumbbell emaw kettlebell emaw) chelh la. Chu lam a ke chu hnunglam hawi deuhin step rawh.
• Step 2: Tunah chuan hips-ah hmalam pan rawh. Weighted arm chu a tlak chhoh rual chuan hnunglam ke chu hnunglam hawiin dinglam hawiin chawi sang rawh. A theih chuan ke chu lei nen a inmil thlengin chawi sang rawh. Balance neih harsa i tih chuan i ke hnunglam ke ruhte chu leiah dah la.
• Step 3: Zawi zawiin a bul tanna hmunah kir leh rawh. Hei hi vawi 12-20 vel tih leh tur a ni.
• Step 4: Tunah chuan a lehlamah pawh chutiang bawk chuan ti leh rawh. Hetiang hian set 2-3 chhung, kar khatah ni engemaw zat ti thin ang che.

2. Hmalam leh hmalam panna Exercise

Hei hian hip joint a hawng tha hle a, muscle endurance a ti sang bawk.

• Step 1: I ke ruh chung lamah resistance band dah la. Tunah chuan i khup chu tlem han ben la, i hips chu squat position-ah tlem tal nawr leh rawh.
• Step 2: A dinhmun inangah thuin hmalam feet 15-20 vel kal rawh. Second 30 chhung chawlh hahdam rawh.
• Step 3: Squat position-ah kir leh la, feet 15-20 vel laterally-in kal rawh. Second 30 chhung chawlh hahdam rawh.
• Step 4: Tunah chuan chutiang bawk chuan a sir lehlamah kal leh rawh. Set 2-3 chhung chu hetiang hian ti rawh.

3. Dead Bug Exercise neih a ni

Hei hian i hip-ah pressure engmah dah lovin i hnungzang leh core muscle te a tichak thei ang.

• Step 1: Hmai lam hawiin leiah mu rawh. I khup chu 90 degree-ah ben la, chawi sang rawh. I kut pahnih chu dinglam hawiin han chawi sang rawh.
• Step 2: I pum ruhte kha khauh takin khauh la, zawi zawiin i ke dinglam kha tidik la, tihhniam la, i kut veilam chu i lu chungah dinglam hawiin rawn hruai kir leh rawh.
• Step 3: A bul tanna hmunah kir leh la, ke leh kut dang pawh chutiang bawk chuan ti rawh.
• Step 4: Side khatah set 3 repetition 12-20 vel tih tur a ni.

Shoulder labrum chhe tawha tanpui nan exercise neih thin

Shoulder exercise i tih hian i fimkhur hle a ngai a ni. Natna tlemte pawh i hriat chuan titawp nghal rawh .

1. Cross Taksa Stretch

Hei hian i shoulder-a muscle tight tak takte chu a tizau ang.

• Step 1: I sir lamah mu rawh. I khup leh i hip te chu ben rawh. I kephah hnuai lam leh i elbow chu 90 degree angle-ah dah la.
• Step 2: Tunah chuan i kut dang hmangin i kut hnuai lam elbow chu man la, zawi zawiin i rilruah chuan chhuah tir rawh. I kekawr hnunglam emaw, a sir lamah emaw a inzawm tih i hre tur a ni. Second 30 vel vawn tur a ni.
• Step 3: A lehlamah pawh chutiang bawk chuan ti rawh. Nitin, zing leh zan tin hetiang hian ti thin ang che.

2. Shoulder Flexion Exercise neih a ni ang

Hei hian shoulder muscles a tichak a, chutih rualin labrum chhe tawh chungah pressure a ti tlem bawk.

• Step 1: I sir lamah mu rawh. I kut chunglam ah dumbbell rit lo tak chu chelh la. I elbow chu dinglam hawiin i kut chu lei nen parallel takin dah rawh.
• Step 2: Tunah chuan zawi zawiin i kut chu i lu chungah chawi sang la, chutah chuan control hnuaiah hnuai lamah dah leh rawh.
• Step 3: Hetiang hian vawi 12-20 vel ti rawh.
• Step 4: A lehlamah tih leh leh ang che. Set 2-3 vel tih a tha ber.

3. Diagonal Pawn lam Rotation Exercise neih a ni

Hei hian rotator cuff muscles a tichak a, chu chuan shoulder a ti che thei a ni.

• Step 1: Ding nghet la, kut khatah resistance band chu chelh rawh. Band tawp dang chu hmun nghet takah waist level-ah khin rawh.
• Step 2: I kut chu kut lehlam hmalam pocket bulah dahin tan la rawh. I elbow chu 90 degree-ah bent la.
• Step 3: Tunah chuan taksa ruhte kha tikhauh la, kut chu pawn lam hawiin taksa pum puiah her kual rawh. Second 1-2 vel chawl la, zawi zawiin a bul tanna hmunah kir leh rawh.
• Step 4: Vawi 12-20 vel ti rawh.
• Step 5: A lehlamah tih leh leh ang che. Set 3 ti rawh.

Exercise i tih hian heng thilte hi fimkhur hle ang che.

Labrum tear hi i che vel a tikhawtlai a, natna nasa tak a thlen thin avangin exercise i tih hian i taksa thu ngaihthlak a pawimawh hle.

• A natna chu ngaithla rawh: Exercise i tih laiin natna na tak, na tak i neih chuan titawp nghal rawh."No pain, no gain" tih thu hi hemi atan hian a hman theih loh.
• Zawi zawiin tan rawh: Vawi khatah thil tam tak tih tum suh. Tlemte atanga tan la, zawi zawiin i rilru a hahdam ang zelin exercise i tih tam ang.
• Damdawi lam thurawn: I natna a san a, i doctor-in a pek ice pack i hnawih emaw, natna tidamtu (e.g. NSAIDs) i hman emaw avanga i rilru a hahdam loh chuan hun khawhral suh la, i doctor hmu leh rawh Enkawlna dang nei turin a refer ang che.