Batho ba Fokolang ba Hip A ka ba Bohloko ba 'Nete Boteng ba Limathi

Litaba

• Tlhahlobo bakeng sa

Limathi tse ngata li phela ka tšabo e sa feleng ea kotsi. Mme ka hona re koetlisa matla, ho otlolla, le foam ho thusa ho boloka halofo ea rona e tlase e phetse hantle. Empa ho ka 'na ha e-ba le sehlopha sa mesifa seo re se hlokomolohang: Bakoeteli ba letheka ba fokolang ba amahanngoa le tendonitis ea hip, ho latela thuto e ncha ho Bongaka le Saense ho Lipapali le Boikoetliso, e ka sitisang mohato oa hau ka botebo.

Bafuputsi ba Australia ba ile ba sheba matla a letheka ho batho ba nang le gluteal tendinopathy, kapa hip tendinitis, e leng ho ruruha ho li-tendon tse hokahanyang mesifa ea hao ea masapo le lesapo la hao la noka. Ha ho bapisoa le ba neng ba se na likotsi, batho ba nang le sebaka se nang le mathata ba ne ba e-na le bakoeteli ba fokolang ba noka. (Bala ka lintlha tsena tse 6 tsa ho se leka-lekane tse bakang bohloko le mokhoa oa ho li lokisa.)

Kaha thuto ena e ne e mpa e le ho shebella feela, bafuputsi ha ba na bonnete ba hore na bakoeteli ba hip ba fokolang ba baka ho ruruha le bohloko joang, empa phuputso e phatlalalitsoeng ho Meriana ea Lipapali pejana selemong sena ke sehlopha se le seng pejana se supa senokoane se setle. Haeba mesifa ea hau e fokola, ho ka etsahala hore likhoele tse tebileng tsa li-gluteal tendon li se ke tsa mamella khatello le khatello ea mojaro e tlisoang ke mokhathala o mong le o mong le khatello ea mesifa. Sena se ka etsa hore tendon e senyehe ha nako e ntse e feta, e tla baka bohloko 'me, haeba e sa alafatsoe, e lematsa.

'Me ha ho joalo feela modumo tšosang: "Ho fokola ha glutes ea hau ho ka baka likotsi tse fapaneng tsa ho matha tse kang IT band syndrome, kapa bohloko ba lengole joaloka patellofemoral syndrome le patellar tendonitis (lengole la semathi)," ho bolela setsebi sa 'mele le mohokahanyi oa bongaka oa New York bakeng sa Major League Soccer John Gallucci, Jr. (Hlokomela mekhoa ena e 7 ea ho ikoetlisa ka sekhukhu e bakang bohloko ba lengole.)

Hape, thuto eo ho Meriana ea Lipapali e fumane hore ho ruruha ka har'a mesifa ea gluteal ho atile haholo ho mosali ho feta banna.

Empa haeba ho matha ho matlafatsa li-quads, manamane a hau, le tse ling tse joalo, na boithapollo ka bo bona ha bo a lokela ho thusa ho matlafatsa letheka la hau? Eseng haholo. Mongoli oa boithuto Bill Vicenzino, Ph.D., motsamaisi oa Sports Injuries Rehabilitation and Prevention for Health at Univesithi ea Queensland. (Mme hore e ka lebisa ho Dead Butt Syndrome e tšabehang.)

Litaba tse monate? Lipatlisiso li fana ka maikutlo a ho matlafatsa letheka la hao le mesifa ea gluteal ka ho khetheha ho ka thusa ka bohloko le ho ruruha-ntho eo sehlopha sa Vicenzino se ntseng se ithuta ho tiisa. (U se ke ua lebala ka Likoetliso tsena tse 6 tsa Matla Semathi se seng le se seng se Lokela ho se Etsa.)

Leka mekhoa ena e 'meli ho tsoa ho Galluci ho matlafatsa ho koeteloa ha letheka.

Thepa Letheka la Leshano: Robala ka lehlakore le letona, maoto ka bobeli a otlolohile. Phahamisa leoto le letona le otlolohile moeeng, o etsa "V" ka maoto. Tlase ho qala boemo. Pheta ka lehlakoreng le leng.

Borokho ba Serethe: Robala u shebane le mangole 'me maoto a kobehile e le hore lirethe feela li lule fatše, matsoho a fatše ka mahlakoreng. Kopanya abs le ho phahamisa letheka ho tloha fatše. Butle-butle mohatla o theohelang fatše ebe o theola butle pele o phahamisetsa borokho morao.

Tlhahlobo bakeng sa