E mamae ana tō pakihiwi, tō hope rānei? Anei ngā mahi whakakori tinana pai rawa atu mō te pakaru o te hope!

Kua pāngia koe e te mamae nui i tō pakihiwi i te wā e ara ake ai tō ringa ki te pōro i a koe e tākaro kirikiti ana? Kua pāngia rānei koe e te mamae e puta mai ana i te wheua hope, kāore he take mārama? I ētahi wā, ko te take o tēnei momo mamae ko te haehae i tētahi wāhanga o te kiriuhi i roto i ō tātou hononga. I roto i te pūtaiao hauora, ka kiia tēnei he "Haehae Labrum", arā, he haehae i te labrum. He maha ngā tāngata e mataku ana ina rongo rātou i tēnei ingoa, engari ki te mōhio tika koe ki tēnei mea, ā, ki te mahi koe i ngā mea tika, ka taea e koe te whakahaere pai i tēnei āhuatanga. Me kōrero tātou mō tēnei i tēnei rā.

He kupu ngāwari noa iho, he aha tēnei Labrum?

Whakaarohia ō tātou hononga pakihiwi me ō tātou hononga hope he hononga porowhita-me-pūngao. Hei ārai i ngā wheua o tēnei hononga kei mirimiri tetahi ki tetahi, ā, hei pupuri hoki i te pumau o te hononga, he mowhiti kaha o te kiriuhi e karapoti ana i taua kapu. Ko te ingoa o taua mowhiti ko te labrum .

He rite ki te piripiri rapa i runga i te tatau o te motuka. Ka pupuri i te tatau kia mau tonu, pērā i te anga, ko te whitiki pokohiwi ka āwhina ki te pupuri i te pōro o tō tātou hononga kia mau ki roto i te kapu. Ka pakaru pea tēnei whitiki pokohiwi i te wā e takaro ana, i roto i tētahi aituā, i ngā huringa rānei e pā ana ki te pakeketanga.

E rua ngā momo matua o ngā roimata labrum i te pakihiwi.

• Haehae PAPAKU: I tēnei wā, kua haehae te wāhanga o runga o te labrum.
• Te haehae o Bankart: I tēnei wā, kua haehae te taha o mua, o raro o te labrum.

Ka taea hoki te haehae i te hononga hope o te hope i te ara kotahi. Tērā pea ka roa te wā e ora ai tēnei mate , mai i ētahi marama ki te kotahi tau . Nō reira, me tino manawanui koe i te wā e rongoā ana koe i tēnei.

Ngā Mahi hei Āwhina i te Pakaru o te Hope Labrum

Me ata haere, me te whakahaere hoki i tēnei mahi whakakori tinana. Ki te pāngia koe e te mamae, kati tonu.

1. Whakangungu Hiki Waewae Kotahi

Mā tēnei ka whakapakari i ngā uaua o tō hope, ka whakapai ake hoki i tō taurite. Whakamātauria tēnei me te kore he taumaha i te tuatahi.

• Hipanga 1: Tū tika, kia rite te whānui o ō waewae ki te whānui o ō hope. Ki te hiahia koe, pupurihia he taumaha māmā (he dumbbell māmā, he kettlebell rānei) ki te ringa kotahi. Takahia te waewae ki tērā taha kia paku whakamuri.
• Hipanga 2: Pikohia ngā hope ki mua. I te hekenga o te ringa taumaha ki raro, hikihia te waewae o muri kia tika ki muri. Ki te taea, hikihia te waewae kia rite ki te papa. Ki te uaua ki te pupuri i te taurite, me pupuri ngā māikuku o te waewae o muri ki runga i te papa.
• Hipanga 3: Hoki mārire ki te tūranga tīmatanga. Whakahoutia tēnei 12-20 ngā wā.
• Hipanga 4: Me mahi anō i te mahi i tērā taha. Me mahi tēnei mō ngā huinga e 2-3, he maha ngā rā i te wiki.

2. Te Whakangungu Hikoi Whakamua me te Taha

Ka huaki pai te hononga hope i tēnei, ā, ka whakapiki ake i te manawanui o te uaua.

• Hipanga 1: Whakatakotoria he whitiki ātete ki runga ake i ō pona waewae. Whakapikohia ō turi kia paku noa, ka panaia ō hope ki muri kia paku piko.
• Hipanga 2: E noho ana i te tūranga kotahi, hikoi whakamua mō te 15-20 putu. Okioki mō te 30 hēkona.
• Hipanga 3: Hoki atu ki te tūnga piko ka hikoi ki te taha mō te 15-20 putu. Okioki mō te 30 hēkona.
• Hipanga 4: Haere tonu i te ara kotahi ki tērā taha. Me mahi tēnei mō ngā huinga e 2-3.

3. Whakangungu Ngārara Mate

Ma tenei ka awhina i a koe ki te whakapakari i nga uaua o to tuara me to puku, me te kore e pehi i o hope.

• Hipanga 1: Takoto ki runga i te papa, pikohia ō turi ki te 90 nekehanga, ka hiki ake. Hiki ake ō ringa e rua ki runga.
• Hipanga 2: Whakakīia ngā uaua o tō puku, ka whakatika mārire i tō waewae matau ka tuku iho, me te whakahoki mai i tō ringa maui ki runga ake i tō mahunga.
• Hipanga 3: Hoki ki te tūranga tīmatanga, ka mahi i te taua mahi ki te ringa me te waewae kē atu.
• Hipanga 4: Me mahi kia 3 ngā huinga, 12-20 ngā whakahōungatanga mō ia taha.

Ngā mahi hei āwhina i te pakaru o te pokohiwi labrum

Me tino tupato koe i te wā e mahi ana i ngā mahi whakakorikori pakihiwi. Ki te pāngia koe e te mamae iti noa iho, kati tonu .

1. Totoro Tinana Whakawhiti

Ka totoro tēnei i ngā uaua piri o tō pakihiwi.

• Hipanga 1: Takoto ki tō taha. Pikohia ō turi me ō hope. Puritia tō pakihiwi me tō tuke o raro ki te koki 90-tohu.
• Hipanga 2: Nā, mā tō ringa kē atu, hopukia te tuke o te ringa o raro ka tōia mārire ki runga i tō uma. Me rongo koe i te totoro i te tuara, i te taha rānei o tō pakihiwi. Puritia mō te 30 hēkona pea.
• Hipanga 3: Me mahi anō i tērā taha. Me mahi i ia rā, i te ata me te pō.

2. Whakangungu Piko Pakihiwi

Ka whakapakari tēnei i ngā uaua o te pakihiwi me te whakaiti i te pēhanga ki runga i te labrum kua pakaru.

• Hipanga 1: Takoto ki tō taha. Puritia he paera taumaha māmā ki tō ringa o runga. Kia tika tō tuke, kia rite hoki tō ringa ki te papa.
• Hipanga 2: Kia āta hiki ake tō ringa ki runga ake i tō mahunga, kātahi ka tuku iho ki raro me te whakahaere i tō nekehanga.
• Hipanga 3: Me mahi tēnei 12-20 ngā wā.
• Hipanga 4: Whakahokia ki tērā taha. He pai ake te mahi i ngā huinga e 2-3.

3. Whakangungu Hurihanga Waho Hauroki

Ka whakapakari tēnei i ngā uaua o te poroporo ringa, e āwhina ana ki te neke i te pakihiwi.

• Hipanga 1: Tū tika, ka pupuri i te whitiki ātete ki te ringa kotahi. Herea te pito kē atu o te whitiki ki tētahi wāhi pakari i te taumata hope.
• Hipanga 2: Tīmata mā te whakanoho i tō ringa ki te taha o te pute o mua o te ringa kē. Kia piko tō tuke ki te 90 nekehanga.
• Hipanga 3: Whakakahangia ngā uaua, ka hurihia te ringa ki waho puta noa i te tinana. Whakamutua mō te 1-2 hēkona, kātahi ka hoki mārire ki te tūranga tīmatanga.
• Hipanga 4: Me mahi 12-20 ngā wā.
• Hipanga 5: Whakahokia ki tērā taha. E toru ngā huinga.

Kia tino tupato ki ēnei mea i te wā e whakakori tinana ana koe.

He āhuatanga te haehae labrum e whakawhāiti ana i tō nekehanga, e mamae nui ana hoki, nō reira he mea nui kia whakarongo ki tō tinana i a koe e whakakorikori ana.

• Whakarongo ki te mamae: Ki te pāngia koe e te mamae koi, kino i a koe e mahi ana i tētahi korikori tinana, kati tonu.Kāore te kīwaha "Kāore he mamae, kāore he hua" e pā ki tēnei.
• Tīmata mārire: Kaua e ngana ki te mahi i ngā mahi maha i te wā kotahi. Tīmata mārire, ā, mārire haere te whakanui i te nui o te korikori tinana ina pai koe.
• Tohutohu hauora: Ki te piki haere tō mamae, ā, kāore koe e whakamamaetia mā te pani i ngā kete hukapapa, te whakamahi rānei i ngā rongoā whakamamae mamae (hei tauira, ngā NSAID) i tohua e tō tākuta, kaua e moumou taima, engari me toro atu anō ki tō tākuta . Māna koe e tuku kia whiwhi maimoatanga anō.