Olanda M'chiuno Ofooka Atha Kukhala Zowawa Zenizeni M'matako kwa Othamanga

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Othamanga ambiri amakhala ndi mantha osatha akuvulala. Ndipo kotero timalimbitsa kuphunzitsa, kutambasula, ndi mpukutu wa thovu kuti tithandize kuti theka lathu laling'ono likhale lathanzi. Koma pakhoza kukhala gulu la minofu lomwe tikuwanyalanyaza: Olanda m'chiuno ofooka amalumikizidwa ndi tendonitis ya m'chiuno, malinga ndi kafukufuku watsopano mu Mankhwala & Sayansi mu Masewera & Kuchita masewera olimbitsa thupi, zomwe zingasokoneze kuyenda kwanu.

Ofufuza a ku Australia adayang'ana mphamvu ya m'chiuno mwa anthu omwe ali ndi gluteal tendinopathy, kapena hip tendinitis, komwe ndi kutupa kwa minyewa yomwe imagwirizanitsa minofu yanu ya gluteal ndi fupa la chiuno. Poyerekeza ndi omwe anali osavulazidwa, anthu omwe ali ndi malo ovuta anali ndi anthu olanda m'chiuno opanda mphamvu. (Werengani zowerengera izi 6 Zomwe Zimapweteka-ndi Momwe Mungazikonzere.)

Popeza kuti kafukufukuyu anali kungowonera, ofufuza sakudziwa konse momwe obera m'chiuno ofooka amathandizira kutupa ndi kupweteka, koma kafukufuku wofalitsidwa mu Mankhwala a Masewera koyambirira kwa chaka chino ndi gulu lomweli poyambapo adalongosola za wolakwika. Ngati minofu yanu ili yofooka, n'kutheka kuti ulusi wakuya wa gluteal tendons sungathe kupirira kupanikizika ndi kupanikizika komwe kumabwera ndi mayendedwe onse ndi minyewa. Izi zimatha kupangitsa kuti minyewa iwonongeke pakapita nthawi, zomwe zimapweteketsa ndipo, ngati sizichiritsidwa, kuvulala.

Ndipo sizongokhala phokoso mantha: "Kufooka kwa glutes wanu kungayambitse kuvulala kosiyanasiyana kothamanga monga IT band syndrome, kapena kupweteka kwa mawondo monga matenda a patellofemoral ndi patellar tendonitis (bondo la wothamanga)," anatero New York-based physiotherapy ndi wogwirizanitsa zachipatala ku Major League Soccer John Gallucci, Jr. (Onetsetsani izi 7 Zolimbitsa Thupi Zomwe Zimayambitsa Kupweteka Kwambiri.)

Komanso, phunziro ili mu Mankhwala a Masewera anapeza kuti kutupa kwa gluteal minofu kumakhala kofala kwambiri mwa amayi kuposa amuna.

Koma ngati kuthamanga kumalimbitsa ma quads anu, ana a ng'ombe, ndi zina zotero, kodi kulimbitsa thupi pakokha sikuyenera kukuthandizani kulimbitsa chiuno chanu? Osati kwambiri. "Kuthamanga kumayenda bwino kwambiri ndipo minofu yanu yolimba imayendetsa mayendedwe mbali ndi mbali (komanso momwe mulili)," watero wolemba kafukufuku Bill Vicenzino, Ph.D., director of Sports Injuries Rehabilitation and Prevention for Health ku Yunivesite ya Queensland. (Ndipo kuti zingabweretse ku Dead Butt Syndrome.)

Nkhani yabwino? Kafukufukuyu akuwonetsa makamaka kulimbikitsa chiuno chanu ndi minofu ya gluteal kungathandize ndi ululu ndi kutupa-chinachake chomwe gulu la Vicenzino likuphunzira kuti litsimikizire. (Musaiwale za Izi 6 Zolimbitsa Thupi Zomwe Wothamanga Aliyense Ayenera Kuchita.)

Yesani zochitika ziwirizi kuchokera ku Galluci kuti mulimbitse kubedwa kwanu m'chiuno.

Kugwidwa Kwa Hip Hip: Gona kumanja, miyendo yonse yotambasula. Kwezani mwendo wakumanja molunjika mlengalenga, ndikupanga "V" ndi miyendo. M'munsi kuyamba malo. Bwerezani mbali inayo.

Chidendene Bridge: Bodza nkhope ndi mawondo opindika ndi mapazi osinthasintha kuti zidendene zikhale pansi, mikono ili mbali. Gwiritsani ntchito abs ndikukweza m'chiuno pansi. Pepani pansi mchira mpaka pansi ndikudina pansi musanakwere kubwerera ku mlatho.

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