Kua whakaaroaro kē koe mō ō uaua paparinga? He maha ngā mea e whakamahia ana e tātou i ia rā, āe? Engari i te nuinga o te wā, kāore tātou e tino whakaaro ana ki a rātou. Nō reira, i tēnei rā ka kōrero tātou mō tētahi wāhanga tino nui o tō tinana, arā, ko ngā uaua paparinga. Ehara i te mea ko ō paparinga anake ēnei, engari he mea tino nui hoki mō tō taurite, tō nekehanga, me tō hauora o te tuara.
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He aha ēnei uaua o te hope? Kia mārama tātou!
Ki te kī ngāwari, ko ō "pūmau" ko ngā uaua o tō papa. E toru ngā wāhanga matua o ēnei:
- Gluteus Maximus: Koinei te uaua nui rawa atu, te uaua kaha rawa atu hoki o ngā uaua e toru.
- Gluteus Medius: He uaua rahi-waenga tēnei.
- Gluteus Minimus: Koinei te uaua iti rawa o ngā uaua e toru.
Whakaarohia rātou he teina tokotoru e mahi tahi ana. Ko ngā uaua o te hope tetahi o ngā rōpū uaua nui rawa atu, taumaha rawa atu hoki o tō tinana. Mā te kaha o ngā uaua o te hope ka noho pumau tō hope, ā, ka tautoko hoki i te taumaha o tō tinana i a koe e neke ana.
He aha te hiranga o ēnei uaua o te hope ki a tātou? He aha tā rātou mahi?
Ka tautokohia tō hope e ō uaua hope. He rite tēnei hope ki te pūtake o tō angaanga tuaka. Nō reira, he mea tino nui ēnei uaua mō te neke i te taumaha o tō tinana. Whakaarohia, ka āwhina ēnei uaua hope i ngā mahi katoa o ia rā, pērā i te noho, te tū, te hikoi, te piki arawhata, te oma, me te pekepeke.
Ka āwhina hoki ēnei uaua o te hope ki te whakau i ō hononga hope ina neke koe. Ka ārai i tō hope kia kaua e piko ki tetahi taha ina whakatakotohia te taumaha ki runga i te waewae kotahi, ā, ka pupuri i ō wheua hope ki roto i ō rātou pūnga ina nekehia ō hope. He rite ēnei ki ngā punga i runga i te kaipuke, e homai ana i te pumau ki tō tinana.
He aha te mea ka tupu ki te uaua Gluteus Maximus?
Ko tō gluteus maximus te uaua nui rawa atu, kaha rawa atu hoki o tō tinana. Ka whakamahia nuitia ina hiahia koe ki te kaha hei neke whakamua, hei tauira ina tū koe, ina hikoi, ina oma, ina piki arawhata rānei. Me totoro tō wheua huha (femur) i ēnei nekehanga katoa.
Ko te uaua gluteus maximus te mea e āwhina ana i a koe ki te taurite i ō hope me te pupuri i tō tinana kia tika i a koe e noho ana, e mahi ana ki te ātete ki te kaha ā-papa. Ka āwhina hoki i te tautoko i tō tinana ina tū koe i runga i te waewae kotahi, me ētahi atu uaua gluteus.
He aha ngā mea ka pā ki ngā uaua o te Gluteus Medius me te Gluteus Minimus?
Ka mahi tahi te Gluteus Medius me te Gluteus Minimus hei āwhina i a koe ki te hiki me te huri i tō huha ki roto, ki waho hoki. He mea nui hoki rāua hei pupuri i tō hope me tō hope kia pumau i a koe e hikoi ana.
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View Clinical Details →Kei hea tonu ēnei uaua o te hope?
Kei muri i tō hope tō rohe gluteal, te wāhi e tūtaki ai tō tuaiwi ki ō waewae. Ka piri ō uaua gluteal ki ngā wheua pelvis, inā koa te ilium, he wheua whānui, piko i ia taha o tō wheua hope.
Ehara i te mea ko ō papa anake ngā mea he papa o ō hope, engari ko rātou ngā mea nui rawa atu, ā, e tata ana ki te kiri . Ko ēnei ngā mea e hanga ana i ō papa, e mahi ana hoki i te nuinga o ngā mahi i taua wāhi. Hei tāpiri, kei reira ngā uaua iti ake, hohonu ake e āwhina ana i tēnei mahi.
Kei hea te Gluteus Maximus?
Ko te gluteus maximus te uaua nui kei roto i tō papa, e tata ana ki te kiri. Ka tīmata i ētahi wāhi o tō hope, ka takai ki tō tuara, ka piri ki te wheua o tō huha (femur).
Ka hipokina e tēnei uaua gluteus maximus tētahi wāhanga o tō gluteus medius, ngā pūwero hope hōhonu, me ngā tīmatanga o ō uaua hamstring. Ki te whakatakoto koe i tō ringa ki runga i ō papa i a koe e piki ana i tētahi kaupae, ka rongo koe i te mimiti o tēnei uaua.
He aha atu ngā wāhanga o te tinana e mahi tahi ai te uaua Gluteus Maximus?
Ka hono tō uaua gluteus maximus ki ētahi atu kiko ngohengohe hei hanga i tētahi pūnaha e kiia nei ko te "posterior oblique sling". Ko ēnei "anatomy slings" "myofascial slings" rānei he whatunga kiko e mahi tahi ana ina neke koe. Whakaarohia he rite ki tētahi tukutuku i hangaia mai i ngā here rapa maha e hono tahi ana.
Ka tīmata tēnei whitiki poutū i ngā uaua o tō tuara (Latissimus Dorsi), kātahi ka haere mā roto i tō papa, ka hono atu ki te hope o tērā taha. I a ia e haere ana, ka haere anō hoki mā roto i tētahi kiko e kiia nei ko te "Thoracolumbar Fascia". Ko tana mahi matua he pupuri i tō hope me tō tinana kia mau.
Kei hea ngā Gluteus Medius me Gluteus Minimus?
He uaua whānui, āhua rite ki te pā te gluteus medius. Kei waenganui i te gluteus maximus me te gluteus minimus. Ka hipoki i te mata o te ilium, ka toro atu puta noa i te hope, ā, ka piri ki te tihi o te wheua huha.
Kei raro i te gluteus maximus te tuara o tēnei uaua, ā, kei raro i te fascia hōhonu o te hope te mua. Ka hipokina e te uaua gluteus medius te uaua gluteus minimus iti ake, engari he āhua pā hoki, he iti ake i a ia.
He aha atu ngā wāhanga e mahi tahi ai te Gluteus Medius me te Gluteus Minimus?
Ko tō gluteus medius me tō gluteus minimus he wāhanga o tētahi pūnaha e kiia nei ko te "takahi taha". Mā tēnei takahi taha ka whakau tō hope, ka taurite, ka hurihuri, ka nekehia mai i tētahi taha ki tētahi taha. Ka tīmata tēnei takahi i tō hope, kātahi ka rere ki raro i tō huha ki tō turi.
Ka tīmata ki tētahi uaua iti, papatahi i te hope e kiia nei ko te Tensor Fascia Lata, ā, ka mutu ki te Iliotibial Band. Ko ngā uaua e toru o tēnei whitiki taha ka whakapūpūhia e te io kotahi. Ko te Nerve Gluteal Superior tēnā.
He aha ngā āhuatanga hauora ka pā ki ō tātou uaua gluteal?
He maha ngā āhuatanga noa ka pā ki ō tātou hope, ā, he mea pai kia mōhio ki ēnei āhuatanga.
Te Whara o te Io Gluteal
Ki te pakaru te Nerve Gluteal Superior, e whakakorikori ana i ngā uaua o te Lateral Sling, ka ngoikore pea ngā uaua, ka kore rānei e mahi. Ka uaua pea te mahi i ētahi nekehanga, pērā i te neke i te hope mai i tētahi taha ki tētahi taha, me te hurihuri.
Waihoki, kāore e taea e ēnei uaua te pupuri i te pumau o te hope i a koe e hikoi ana. Ka taea e tēnei te arahi ki tētahi tauira hikoi e kiia nei ko te "Trendelenburg Gait". Kua kite pea koe ka nekenekehia e ētahi tāngata ō rātou hope i te taha ki te taha i a rātou e hikoi ana. Koinei pea tētahi o ngā take o tēnei āhuatanga. Ki te kī ngāwari, ina hikihia e koe tētahi waewae, ka heke te hope o tētahi atu.
Ko ngā take noa mō tēnei:
- Te hē o te hope, te whati rānei o te hope.
- Hei tauira, ko ngā pokanga hope, ko te pokanga whakakapinga hope.
- Werohanga Uaua i Tū Hehe.
- Ngā Mate Mauhere, Pēhanga rānei o te Io.
He onge te wā ka pakaru te "Nerve Gluteal o raro" e whakahaere ana i te uaua Gluteus Maximus mō ēnei take. Mēnā ka tupu tēnei, ka tino uaua ki te mahi i ngā mea pēnei i te tū ake, te piki arawhata rānei.
Te ngoikore me te aukati o te uaua o te glute
Kāore tō uaua gluteus maximus e mahi i te nuinga o te wā. Ka mahi noa i ngā wā e nekeneke ana te kaha pērā i te tū, te oma, me te pekepeke. Nō reira , ki te noho roa koe i te wāhi kotahi , ka ngoikore, ka ngenge hoki nā te mea kāore i te whakamahia tika.
Whakaarohia, he rite ki tētahi mīhini kāore i whakamahia, ka waikura, ā, ka mutu te mahi i muri i tētahi wā.
Mena he mamae, he kikī rānei i ētahi atu kiko, ka ārai pea tēnā i te mahi tika o ō uaua o te hope. Ka arahi pea tēnei ki te kore taurite o ngā uaua, ā, i te ngoikore o ngā uaua o te hope, ka nui ake te taumahatanga ka pā ki ētahi atu uaua me ngā kiko.
Kua kitea e ngā tākuta he maha ngā momo mamae ka puta mai i ngā uaua ngoikore o te hope. Hei tauira:
- Te Mate Pūkahukahu / Te Matekore o te Hukapapa: Koinei te wā ka "wareware" ngā uaua o te hukapapa ki tā rātou mahi. He mea noa tēnei i roto i te hunga e noho roa ana.
- Te taumahatanga o te uaua o te uaua.
- Te mamae o te tuara o raro.
Ka taea hoki e te ngoikore o ngā hope te whai wāhi atu ki ngā whara o te whakamahi nui, nā te mea ka nui ake te taumahatanga ki ētahi atu kiko.
- Te mumura o ngā uaua gluteal - he mumura o ngā uaua gluteal.
- Trochanteric bursitis - he mate mumura e puta ana i te taha o te hononga hope.
He aha taku e taea ai te pupuri i te hauora o ōku uaua o te hope?
He mea nui te nekehanga mō te hauora o tō pūnaha uaua me te uaua. Pērā anō hoki mō ō hope. Ko te nekehanga hauora, auau te rongoā pai rawa atu mō te ārai i ngā momo mamae uaua katoa.
Mena me noho roa koe i tō mahi, me mahi koe i ngā mahi hei ārai i ngā kino ka pā mai – pērā i te mate pūkahukahu. Mā te okioki auau ki te whakatika me te hikoi haere, me te whakarite i tō wāhi mahi kia tika, kia hauora rānei, ka āwhina.
Ka taea hoki e ngā mahi whakakori tinana motuhake te āwhina i te ārai me te rongoā i ngā raruraru o te paparinga. Hei tauira, ko ngā mahi whakakori tinana e whakapakari ana i tō uho ka taea te whakapakari i ō pūnaha paparinga taha me muri, tae atu ki ō paparinga.
Mena kei a koe tētahi raruraru o ō uaua o te hope, he mea pai kia kite koe i tētahi kaiwhakaora tinana. Ka taea e ia te tohu i ngā mahi whakakori tinana e tika ana mō tō āhua. Ka taea hoki e koe te rapu tohutohu mai i tētahi kaiwhakangungu hākinakina mō ngā mahi whakakori tinana o te hope.
Hei momo tangata, i nui haere noa ō tātou hope i muri i te mutunga o te hikoi i runga i ō tātou ringa, ā, i te tīmatanga o te hikoi i runga i ō tātou waewae. Nā te mea koia ēnei te mea e pupuri ana i te taurite me te tika o ō tātou tinana ina noho, ina tū, ina hikoi, ina oma, ina oma hoki tātou.
Nō reira, kia ora tonu ai ēnei, me mahi tonu tātou i aua nekehanga katoa – arā, me whakakorikori ō tātou hope i runga i te huarahi taurite.
Mena kei te pāngia ō hope e tētahi mate hauora, he mea tino nui te korikori tinana i roto i tō tukanga whakaora.
Hei whakamutunga, kia maumahara ki tēnei (Karere hei tango ki te kāinga)
Nā, mai i ngā kōrero i kōrerotia i tēnei rā, kua mārama pea koe ki te hiranga o ngā uaua o tō papa, o ō hope rānei, ki tō tinana.
- Ehara i te mea he ātaahua te āhua o ngā uaua puku pakari , engari he mea nui anō hoki mō te nekeneke haere, te pumau, me te hauora o tō tuara.
- Kaua e noho roa i te wāhi kotahi. Mēnā ka taea, whakatika, hikoi haere, me te whakakorikori i tō tinana.
- Tāpirihia ngā mahi whakakori tinana e aro ana ki ō hope. Ka taea e koe te tīmata me ngā mahi whakakori tinana māmā pēnei i te squats, lunges, me te glute bridges.
- Ki te mamae tonu tō papa, tō hope, tō tuara raro rānei, me rapu tohutohu hauora . Tērā pea ko te ngoikore o ngā hope te take.
Kia maumahara, pērā i ngā wāhanga katoa o tō tinana, he mea nui te tiaki i ō hope kia ora ai te tinana. Nō reira, kaua e wareware ki te aro atu ki ēnei "kaimahi puku" āu, tīmata i tēnei rā!
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