Kei te mamae anō hoki tō hope? (Gluteal Tendinopathy) Whakamātauria ēnei mahi whakakori tinana!

Ka rongo koe i ētahi wā i tētahi mamae rerekē, whakarihariha hoki e puta mai ana i tō hope, i tō papa rānei? Mēnā ka piki haere tēnei mamae, ina koa ka piki koe i ngā arawhata, ka ngana koe ki te moe ki tō taha, ka ara ake rānei i muri i te noho mō tētahi wā, tera pea kua pāngia koe e tēnei mate. He mea tēnei e pāngia ana e te tini o te tangata. Nō reira, kaua e manukanuka, me kōrero noa iho tātou.

He aha tonu te Gluteal Tendinopathy?

Ahakoa te ahua nui o tēnei ingoa, he tino māmā noa iho. He raruraru tēnei ki ngā uaua o ō tātou hope me ō tātou papa. Tērā pea kei te whakaaro koe he aha ēnei uaua. Whakaarohia ēnei he taura kaha, matotoru e hono ana i ō tātou uaua ki ō tātou wheua. Nō reira, ina ngoikore haere ēnei uaua nui mō tētahi take, ina pakaru paku rānei, ka puta tēnei āhuatanga mamae e kiia nei ko te 'Gluteal Tendinopathy'.

E rua ngā take matua mō tēnei. Ko tētahi he nui rawa te kaha o te tinana . Arā, ko te mahi i ngā mahi whakakori tinana taumaha, pērā i te oma. Ko tētahi atu take he kore mahi noa iho . Arā, ko te noho i te tūranga kotahi mō te wā roa rawa. Ka taea e ēnei e rua te pēhi i ō tātou uaua, ā, ka puta ai tēnei āhuatanga.

Kia tirohia tātou he aha ngā tohu e kitea whānuitia ana i tēnei mate.

Ko te rongo pai, mā te whakamahi i ngā mahi whakakori tinana me te whakaora tinana tika, ka taea e koe te aukati i te kino haere o tēnei mate, me te whakapai ake i tō nekehanga.

Ngā mahi ngāwari hei whakamamae i tēnei mamae

Mā ēnei mahi whakakori tinana ka āwhina i ō uaua ngoikore kia ora ake, kia kaha ake hoki. Engari kia maumahara, me mahi āta, āta haere, me te whai tikanga hoki ēnei. Me arotahi koe ki te wāhi e mamae ana.

1. Whakangungu piriti

Mā tēnei ka whakapakari i ō uaua o te hope, o ō uaua o te hope, me ō uaua matua i te wā kotahi. He pai ake te mahi i tēnei i runga i tētahi whāriki kua whakakīia ki te mātotoru.

1. Takoto ki runga i te papa me te urunga papatahi i raro i tōu mahunga.

2. Whakatakotoria ō waewae ki runga i te papa, ka piko ō turi. Inaianei, whakakahangia ō uaua o te hope me ō uaua o te puku, ka hiki mārire i ō hope ki runga ki te tuanui.

3. Kia tae koe ki te teitei e pai ana ki a koe, pupuri mō te 30 hēkona i te wāhi e rongo ana koe i te pēhanga iti i roto i ō uaua. Ki te rongo koe i te mamae i tētahi wā, kati tonu . Kātahi ka tuku mārire i a koe.

4. Ka taea tēnei te mahi i te 5 ki te 10 ngā wā i te rā.

2. Ngā Whakapiki

He mea māmā noa iho tēnei ka taea e koe te mahi i ngā wāhi katoa he iti tō teitei. He tino pai tētahi wāhi pēnei i te kaupae tuatahi o te arawhata.

1. Kimihia he wāhi teitei, pērā i te arawhata, ka whakatūria tō waewae matau ki runga.

2. Hiki ake tō waewae maui ki runga i te arawhata. I tēnei wā, whakapūmauhia tō papa, kia tika hoki tō tuara.

3. Muri iho, whakatakotoria tō taumaha katoa ki runga i tō waewae matau, tukua mārire tō waewae maui kia pā noa ki te papa, kātahi ka hiki ake anō.

4. Ngāna ki te mahi i tēnei mō te 30-60 hēkona mō ia waewae, e toru ngā wā i te rā. Whakahohehia ngā mahi i waenga i ngā waewae.

3. Te Tangohanga Pūmau

He whakangungu tino pai tēnei mō ngā hope, ngā papa, me ngā huha o runga. He māmā ake te mahi i a koe e okioki ana ki te pakitara ina tīmata ana koe.

1. Tū tika, kia paku whānui ake ō waewae i te whānui o ō hope.

2. Whakawhanuitia mārire ō waewae ki ngā taha. Me te mea kei te mahi koe i tētahi wehenga poto. Me mahi mārire tēnei kia rongo koe i te totoro o ō hope me tō papa.

3. Kātahi ka āta whakatatahia ō waewae, ka hoki ki te tūranga tīmatanga. Me mahi i tēnei kia toru ngā wā.

4. Mā te mahi i tēnei i te iti rawa kotahi i te rā, ka taea e koe te whakanui haere i tō ngāwari.

4. Te Hikoi Hope Waewae Kotahi

He pai ake te mahi i tēnei i muri i te mahi o mua. Ka tino whakangungu tēnei i ngā uaua o te hope i ia taha o ō hope.

1. Tū atu ki runga i tētahi mea pumau, pērā i te tēpu, i te kaunta rānei. Nekehia tō taumaha ki tō waewae matau.

2. Whakakīia ngā uaua o tō hope matau, ka hiki ake tō waewae maui kia paku mai i te whenua.

3. Kia mau tonu tō hope matau, tukua mārire tō waewae maui, ka hiki ake anō.

4. Me mahi tēnei kotahi i te rā, mō te 5-15 hēkona mō ia waewae.

5. Te Tūnga Waewae Kotahi

1. Puritia he kaute ka hiki ake i tō waewae maui i te whenua.

2. Me tō waewae maui e ara ake ana, piko mārire tō turi matau, ka nekehia tō hope ki muri me te mea kei te haere koe ki te noho i runga i te tūru.

3. Kātahi ka āta whakatika anō. I a koe e mahi ana i tēnei tūpeke, me whai wā mō te 3-4 hēkona ki te heke iho, me te 3-4 hēkona ki te piki ake.

4. Ka taea e koe te mahi i tēnei kotahi i te rā, e toru ngā wā mō ia waewae.

Kia tūpato ki ēnei mea i a koe e whakakorikori ana.

Ko te mea nui kia kaua e pāngia koe e te mamae nui i a koe e mahi ana i tētahi o ēnei mahi whakakori tinana. Ko te whāinga o ēnei he whakaiti i te mamae me te whakapakari i ngā uaua. Ki te ngana ohorere koe ki te mahi i aua mahi kia kaha rawa, ka whara pea koe i a koe anō.

He mea noa te mamae i muri i te whakakori tinana. Ehara i te mea nui. Ki te pēnā te āhua o tō mamae, totorohia ō ringa me ō waewae i mua atu, ā, i muri hoki i te whakakori tinana. Whakaitihia te maha o ngā mahi whakahōu, whakaroa rānei i te tere.

Ki te mau tonu te mamae, ki te kino haere rānei, me toro atu ki tō tākuta mō ētahi tohutohu. Māna koe e tohutohu ko ēhea ngā maimoatanga me ngā mahi whakakori tinana e pai ana mō tō āhua.