Mathata a Hamstring - tlhokomelo ea kamora nako

Mathata ke ha mesifa e otloloha mme e lla. Kotsi ena e bohloko e boetse e bitsoa "mesifa e hulang."

Haeba u thatafalitse khoele ea hao ea khoele, u hule mesifa e le 'ngoe kapa ho feta mokokotlong oa leoto la hao le kaholimo.

Ho na le mekhahlelo e meraro ea mathata a hamstring:

• Sehlopha sa 1 - khatello ea mesifa e bobebe kapa ho hula
• Sehlopha sa 2 - mesifa e fokolang
• Sehlopha sa 3 - mesifa e felletseng

Nako ea ho khutlisa e ipapisitse le boemo ba kotsi. Kotsi e nyane ea sehlopha sa 1 e ka fola ka matsatsi a 'maloa, ha kotsi ea grade 3 e ka nka nako e telele ho folisa kapa ho hloka ho buuoa.

U ka lebella ho ruruha, bonolo le bohloko kamora khatello ea mokokotlo. Ho tsamaea ho ka ba bohloko.

Ho thusa mesifa ea hau ea hamstring ho fola, o kanna oa hloka:

• Lithobane haeba u sa khone ho beha boima leotong la hao
• Lesela le ikhethileng le phuthetsoe letheka la hao (compression bandage)

Matšoao, joalo ka bohloko le ho opeloa, a ka lula a le teng:

• Matsatsi a mabeli ho isa ho a mahlano bakeng sa kotsi ea sehlopha sa 1
• Ho fihlela libeke tse 'maloa kapa khoeli bakeng sa likotsi tsa grade 2 kapa 3

Haeba kotsi e le haufi haholo le letheka kapa lengole kapa ho na le likotlo tse ngata:

• E kanna ea bolela hore hamstring e ntšitsoe lesapo.
• U kanna oa fetisetsoa ho ngaka ea lipapali kapa masapo (masapo).
• U kanna ua hloka ho etsoa opereishene ho hokela tendon ea hamstring.

Latela mehato ena matsatsing kapa libeke tse 'maloa tsa pele ka mor'a kotsi ea hau:

• Phomola. Emisa ketso efe kapa efe ea 'mele e utloisang bohloko. Boloka leoto la hau le khutsitse kamoo ho ka khonehang. U kanna ua hloka lithupa ha u tlameha ho tsamaea.
• Leqhoa. Beha leqhoa mohaleng oa hao ka metsotso e ka bang 20, makhetlo a 2 ho isa ho a mararo ka letsatsi. Se ke oa tlotsa leqhoa ka kotloloho letlalong la hao.
• Khatello. Ho roala kapa ho thatela ho ka fokotsa ho ruruha le ho kokobetsa bohloko.
• Bophahamo. Ha u lutse, boloka leoto la hao le phahamisitsoe hanyane ho fokotsa ho ruruha.

Bakeng sa bohloko, o ka sebelisa ibuprofen (Advil, Motrin), naproxen (Aleve, Naprosyn), kapa acetaminophen (Tylenol). U ka reka meriana ena ea bohloko ka lebenkeleng.

• Bua le mofani oa tlhokomelo ea bophelo pele u sebelisa meriana ena haeba u na le lefu la pelo, khatello e phahameng ea mali, lefu la liphio, kapa u kile ua ba le liso tsa ka mpeng kapa ho tsoa mali ka hare nakong e fetileng.
• Se ke oa nka chelete e fetang e lekantsoeng le botlolo kapa mofani oa thepa ea hau.

Ha bohloko ba hau bo fokotsehile ka ho lekana, o ka qala ho ikoetlisa ka bobebe le ho ikoetlisa habobebe. Etsa bonnete ba hore mofani oa hau oa tseba.

Butle-butle eketsa mesebetsi ea hau ea 'mele, joalo ka ho tsamaea. Latela boikoetliso boo mofani oa hau au fileng bona. Ha hamstring ea hau e fola le ho ba matla, o ka eketsa ho otlolla le ho ikoetlisa.

Hlokomela hore o seke oa itšunya-tšunya haholo kapa oa potlaka. Mathata a hamstring a ka khutlela morao, kapa mokokotlo oa hau o ka taboha.

Bua le mofani oa hau pele u khutlela mosebetsing kapa ho ikoetlisa. Ho khutlela mesebetsing e tloaelehileng kapele haholo ho ka baka reinjury.

Latela mofani oa hau libeke tse 1 ho isa ho tse 2 kamora ho lemala. Ho ipapisitsoe le kotsi ea hau, mofani oa hau a kanna a batla ho u bona makhetlo a fetang a le mong nakong ea pholiso.

Bitsa mofani oa hau haeba:

• U ba le bohlasoa ka tšohanyetso kapa ho hlohlona.
• U hlokomela keketseho ea tšohanyetso ea bohloko kapa ho ruruha.
• Kotsi ea hau e bonahala e sa fole joalo ka ha ho lebelletsoe.

Mesifa ea mokokotlo; Sprain - hamstring

Cianca J, Mimbella P. Hamstring khatello. Ka: Frontera WR, Silver JK, Rizzo TD Jr, bahlophisi. Bohlokoa ba Phekolo ea 'mele le Ntlafatso. La 4 ed. Philadelphia, PA: Elsevier; 2019: khaolo ea 68.

Hammond KE, Kneer LM. Likotsi tsa Hamstring. Ka: Miller MD, Thompson SR, lihlopha. DeLee, Drez, & Miller's Orthopedic Sports Medicine. La 5th. Philadelphia, PA: Elsevier; 2020: khaolo ea 86.

Reider B, Davies GJ, Provencher MT. Mathata a mesifa lethekeng le seropeng. Ho: Reider B, Davies GJ, Provencher MT, bahlophisi. Tlhabollo ea Masapo ea Moatlelete. Philadelphia, PA: Elsevier Saunders; 2015: khaolo ea 24.

Switzer JA, Bovard RS, Quinn RH. Lingaka tsa masapo tsa lehoatateng. Ka: Auerbach PS, Cushing TA, Harris NS, eds. Meriana ea Lefeelleng ea Auerbach. La 7th. Philadelphia, PA: Elsevier; 2017: khaolo ea 22.

• Sprains le Strains