Uhlobo lwe-hip flexor-ukhathalelo lwamva

I-hip flexors liqela lezihlunu ngaphambili kwinyonga. Bayakunceda ukuba uhambe, okanye uguqule, umlenze kunye nedolo phezulu emzimbeni wakho.

Uxinzelelo lwe-hip flexor lwenzeka xa enye okanye nangaphezulu yezihlunu ze-hip flexor zolulwa okanye zikrazukile.

I-Hip flexors ikuvumela ukuba uguqule umlenze wakho kwaye ugobe idolo. Ukuhamba ngesiquphe, njengokuprinta, ukukhaba, kunye nokutshintsha icala ngelixa ubaleka okanye ushukuma, unokuzolula kwaye ukrazule i-hip flexors.

Iimbaleki, abantu abenza ubugcisa bemfazwe, kunye nebhola ekhatywayo, ibhola ekhatywayo kunye nabadlali beHockey kunokwenzeka ukuba babenolu hlobo lokulimala.

Ezinye izinto ezinokukhokelela kuxinzelelo lwe-hip flexor zibandakanya:

• Izihlunu ezibuthathaka
• Ukungafudumali
• Izihlunu eziqinileyo
• Umothuko okanye ukuwa

Uza kuziva uxinzelelo lwe-hip flexor kwindawo engaphambili apho ithanga lakho lidibana khona nomlenze wakho. Kuxhomekeka ekubeni ubunzima bunjani, ungaqaphela:

• Intlungu ethambileyo kunye nokutsala ngaphambili kunyonga.
• Cramping kunye neentlungu ezibukhali. Kunokuba nzima ukuhamba ngaphandle kokuqhwalela.
• Ubunzima bokuphuma esihlalweni okanye unyuke usiba.
• Intlungu ebuhlungu, ukudumba, ukutyumka nokudumba. Umphezulu womlenze wethanga unokuvela. Kuza kuba nzima ukuhamba. Le miqondiso yinyembezi ngokupheleleyo, engaqhelekanga kakhulu. Unokuba nokutyumza phantsi umphambili wethanga lakho kwiintsuku ezimbalwa emva kokulimala.

Kuya kufuneka usebenzise iintonga ukuze uxinzeleleke ngamandla.

Landela la manyathelo kwiintsuku zokuqala okanye iiveki ezimbalwa emva kokonzakala:

• Phumla. Yeka nawuphi na umsebenzi obangela iintlungu.
• Umkhenkce indawo kangangemizuzu engama-20 qho kwiiyure ezi-3 ukuya kwezi-4 iintsuku ezi-2 ukuya kwezi-3. MUSA ukufaka iqhwa ngqo kulusu lwakho. Songela umkhenkce kwilaphu elicocekileyo kuqala.

Ungasebenzisa ibuprofen (Advil, Motrin), okanye naproxen (Aleve, Naprosyn) ukunciphisa iintlungu kunye nokudumba. I-Acetaminophen (iTylenol) iyanceda ngeentlungu, kodwa hayi ngokudumba. Ungawathenga la mayeza eentlungu kwivenkile.

• Thetha nogqirha wakho ngaphambi kokusebenzisa amayeza entlungu ukuba unesifo sentliziyo, uxinzelelo lwegazi oluphezulu, isifo sezintso, okanye unezilonda esiswini okanye ukopha ngaphakathi ngaphambili.
• Sukuthatha ngaphezulu kwesixa esinconyelwe kwibhotile okanye ngugqirha wakho.

Ugqirha wakho unokucebisa ukuba xa uphumle indawo, wenze imithambo engangxami i-hip flexors, njengokuqubha.

Ngenxa yoxinzelelo olunzima, unokufuna ukubona ugqirha womzimba (PT). I-PT iya kusebenza nawe:

• Yolula kwaye womeleze imisipha yakho ye-hip flexor kunye neminye imisipha ejikeleze kwaye ixhase loo ndawo.
• Kukukhokele ekwandiseni inqanaba lomsebenzi wakho ukuze ubuyele kwimisebenzi yakho.

Landela iingcebiso zomboneleli wakho zokuphumla, umkhenkce, kunye namayeza okuphucula iintlungu. Ukuba ubona i-PT, qiniseka ukwenza imithambo njengoko kuyalelwe. Ukulandela isicwangciso sokunyamekela kuya kunceda imisipha yakho iphilise kwaye inokuthintela ukulimala kwangaphambili.

Fowunela umboneleli wakho ukuba awuziva ngcono kwiiveki ezimbalwa ngonyango.

Ukutsalwa kwe-hip flexor - ukunakekelwa emva; Ukulimala kwe-Hip flexor - ukhathalelo lwamva; I-Hip flexor iinyembezi - ukhathalelo lwamva; Uhlobo lweIliopsoas - ukhathalelo lwamva; Isihlunu se-iliopsoas esisulungekileyo - ukhathalelo lwamva; Isihlunu se-iliopsoas esiqhekeziweyo - ukhathalelo lwamva; I-Psoas strain - emva kokukhathalela

UHansen PA, uHenrie AM, uDeimel GW, uWillick SE. Ukuphazamiseka kwemisipha kwilungu elingaphantsi. Ku: Cifu DX, ed. Amayeza oNyango kaBraddom kunye noVuselelo. Umhla we-5. IPhiladelphia, PA: Elsevier; 2016: isahluko 36.

UMcMillan S, uBusconi B, uMontano M. Hip kunye nokudibana kwethanga kunye nobunzima. Ku: Miller MD, Thompson SR, ii-eds. UDeLee kunye noDrez's Amayeza oNyango lweMidlalo: Imigaqo kunye nokuziqhelanisa. Ngomhla we-4. IPhiladelphia, PA: Elsevier Saunders; 2015: isahluko 87.

• Ukulimala kweHip kunye nokuphazamiseka
• Ukuhlanjwa kunye neengxaki