Zochita Zofunikira Kuti muchepetse Kupweteka kwa Hip Bursitis

Zamkati

• Milatho ya m'chiuno
• Pitani ku mulingo wotsatira
• Kunama mwendo wotsatira kumadzuka
• Mabwalo amiyendo onama
• Kutenga

Chidule

Hip bursitis ndizofala kwambiri momwe matumba odzaza madzi am'miyendo mwanu amatenthedwa.

Ili ndiye yankho lachibadwa la thupi lanu pakukweza zolemetsa zolemera, kuchita masewera olimbitsa thupi, kapena kungochita mayendedwe omwe amafunikira zambiri m'chiuno mwanu. Hip bursitis imatha kukhala yovuta kwambiri kwa othamanga.

Kuyenda pafupipafupi komanso mobwerezabwereza kwa mayendedwe othamanga kumakonda kuvala pamagulu amchiuno nthawi, makamaka ngati simukuchita mawonekedwe abwino. Mwamwayi, pali masewera olimbitsa thupi ambiri omwe mungachite kuti muthane ndi izi.

Kusunga maziko amiyendo yanu ndi pachimake ndikofunikira kwambiri. Kukhala ndi maziko olimba am'miyendo mwanu kumakuthandizani kuti muziyenda chimodzimodzi popanda zovuta zomwe zimayambitsa kulumikizana. M'malo mwake, minofu yanu imakhudzidwa.

Lingaliro ndikutenga minofu kuti ikhazikitse m'chiuno mwanu, m'malo mololeza kuti chiuno chanu chiziyenda mwamphamvu. Zikafika pakuchepetsa kupweteka kwa bursitis, kuphunzitsa mphamvu ndiye njira.

Mchiuno ndi umodzi mwamalumikizidwe atatu omwe angakhudzidwe ndi bursitis, paphewa ndi chigongono kukhala ena awiriwo.

Milatho ya m'chiuno

Milatho ya m'chiuno imathandizira kusintha kwanu m'chiuno, ma glute, ma hamstrings, ndi ma quadriceps. Minofu yonseyi imagwira ntchito yothandizira mafupa a mchiuno, ndikupangitsa kuti ntchitoyi ikhale yoyenera kwa mphamvu ya m'chiuno.

Zida zofunikira: palibe, yoga mat optional

Minofu imagwira ntchito: m'chiuno kusintha, quadriceps, hamstrings, glutes, ndi kutsikira kumbuyo

1. Yambani mwagona chafufumimba ndi mapazi anu atagona pansi pafupi ndi pansi ndipo miyendo yanu yakotama.
2. Mukuyenda kolamulidwa, yesani kulemera kwanu kudutsa zidendene kuti mukweze m'chiuno mwanu kuti zikhale zogwirizana ndi mapewa anu ndi mawondo.
3. Muyenera kumverera kuyendetsa kwakumtunda makamaka muma glute ndi ma hamstrings anu.
4. Sinkani chiuno chanu pansi pang'onopang'ono.
5. Pangani ma seti 5 obwereza 20.

Pitani ku mulingo wotsatira

Mutha kuwonjezera zovuta zamabwalo amchiuno pomaliza 5 "mpaka kulephera".

1. Pangani mlatho wa mchiuno monga tafotokozera pamwambapa.
2. Onetsetsani kuti musasokoneze mawonekedwe anu chifukwa kubwereza kumakhala kovuta kwambiri.
3. Ma seti asanu omaliza. Pachigawo chilichonse, pitani mpaka mukakwaniritse kulephera kwa minofu. Mwanjira ina, pitani mpaka simungathe kuyambiranso. Mutha kuwonjezera cholemera ndikukhala pamimba mwanu kuti mukulitse zovuta.

Kunama mwendo wotsatira kumadzuka

Kunama mwendo wakutsogolo kumakulitsa kumathandizira kulimbikitsa ndikukula kwa tensor fasciae latae (TFL) ndi iliotibial band (ITB), yomwe imayang'ana gawo lakunja kwa mwendo wanu wakumtunda.

Gulu la mitunduli limakhala ndi gawo loyendetsa kuyenda kwamiyendo ndi mbali. Nthawi zambiri imanyalanyazidwa pakuyenda, chifukwa mayendedwe akutsogolo ndi kumbuyo. Chifukwa chake, ndizofunikira kukhala ndi nthawi yopititsa patsogolo bata ndi mphamvu zomwe zimapereka.

Zida zofunikira: palibe, yoga mat optional

Minofu imagwira ntchito: gluteus maximus, gluteus minimus, quadriceps, TFL ndi ITB

1. Gona kumanja kwanu ndikumanja kwanu kutambasula bwino.
2. Kwezani mwendo wanu momwe mungathere, kuti mukwaniritse mayendedwe osiyanasiyana.
3. Mukuyenda mowongoleredwa, bweretsani mwendo wanu wamanzere kuti ukhale wogwirizana ndi mwendo wakumanja.
4. Malizitsani kubwereza 15 ndi mwendowo, kenako pendekerani kumanzere kwanu ndikuchita 15.
5. Malizitsani ma 3 obwereza obwereza pa mwendo uliwonse.

Kugona mbali yanu kumatha kukhumudwitsa ntchafu bursitis. Ngati malowa akukhumudwitsani, yesetsani kuyika pilo kapena thovu pakati ndi pansi ndi chiuno chanu. Ngati izi zikadakhumudwitsabe, mutha kuchita izi.

Mabwalo amiyendo onama

Kupanga mabwalo amiyendo yabodza kumathandizira kupititsa patsogolo kuyenda, kusinthasintha, ndi mphamvu mu minofu yonse yaying'ono yomwe imapangitsa kuti kusunthika kwa m'chiuno ndi mwendo kutheke.

Zida zofunikira: palibe, yoga mat optional

Minofu imagwira ntchito: m'chiuno flexors, quadriceps, ndi minofu gluteal

1. Yambani mwagona chafufumimba ndikutambasula miyendo yanu.
2. Kwezani mwendo wanu wakumanzere pafupifupi masentimita atatu kuchokera pansi, kenako pangani timagulu tating'ono, kusunga mwendo wanu wonse molunjika komanso mzere.
3. Pitani ku mwendo wanu wakumanja ndikuchita chimodzimodzi.
4. Chitani magawo atatu a kasinthasintha kasanu pa mwendo uliwonse kwa ma 30 okwanira kubwerera mwendo uliwonse.

Kutenga

Kuti mupeze zotsatira zabwino, yang'anani kuphatikiza zolimbitsa izi kanayi kapena kasanu pamlungu. Kulimbitsa mphamvu ya mchiuno mwako ndi mwendo mosakayikira kumachepetsa chiopsezo chokhala ndi bursitis ndipo kumatha kuthandizira kupweteka komwe kumakhudzana ndi ntchafu bursitis.

Pamodzi ndi kuyeserera njira yabwino yophunzitsira mphamvu, ndikofunikira kutambasula, ayezi, ndi kupumula. Kupumula ndikofunikira, popeza ndi nthawi yoti thupi lanu ligwiritse ntchito pomanganso, kukonzanso, ndikukonzanso ziwalo zomwe mumakhoma msonkho mukamachita masewera olimbitsa thupi.

Jesica Salyer anamaliza maphunziro awo ku Midwestern State University ndi BS mu kinesiology. Ali ndi zaka 10 zokumana ndi volleyball coaching ndi upangiri, zaka 7 akugwira ntchito yolimbitsa thupi komanso kulimbitsa thupi, ndipo amadziwa kusewera volleyball yothandizana nayo ku Rutgers University. Adapanganso RunOnOrganic.com ndipo adakhazikitsanso Zowonjezera Mofulumira Kwamuyaya, gulu lolimbikitsa anthu ogwira ntchito kuti adziyese okha.<