Ukuzivocavoca okuBalulekileyo ukuNceda i-Hip Bursitis Pain

Umxholo

• Iibhulorho zeHip
• Yiyise kwinqanaba elilandelayo
• Ukuxoka umlenze osecaleni uyaphakama
• Ukujikeleza imilenze yomjikelo
• Ukuthatha

Ushwankathelo

I-bursitis ye-Hip yimeko exhaphakileyo apho iisaka ezizele lulwelo kumalungu akho e-hip ziye zitshise.

Le yimpendulo yomzimba wakho ekuphakamiseni ubunzima obunzima, ukuzilolonga ngakumbi, okanye ukwenza nje intshukumo efuna okungakumbi esinqeni sakho. I-bursitis ye-Hip inokuba ngumceli mngeni ngakumbi kwiimbaleki.

Ukuhamba rhoqo nokuphindaphindeka kwesindululo sokuhamba okubalekayo kudla ngokunxiba kumalungu e-hip ngokuhamba kwexesha, ngakumbi ukuba awuqhelisi ifom elungileyo. Ngethamsanqa, zininzi iindlela zokuzilolonga onokuzenza ukulwa noku kunxiba kunye nokuqhekeka.

Ukugcina isiseko semisipha yamathanga akho kunye nomxholo kubaluleke kakhulu. Ukuba nesiseko esomeleleyo semisipha esixhasa isinqe sakho kuya kwenza ukuba ukwazi ukwenza iintshukumo ezifanayo kunye neembandezelo ezimbalwa ezibangelwe lilungu uqobo. Endaweni yoko, izihlunu zakho ziya kuyifumana impembelelo.

Umbono kukugaya izihlunu ukuze uzinze isinqe sakho, endaweni yokuvumela isinqe sakho ukuba sifumane nasiphi na isindululo sejerring. Xa kufikwa ekupheliseni iintlungu zebursitis, uqeqesho lwamandla sisixhobo.

Isinqe yenye yezona zinto zintathu zixhaphakileyo ezinokuchaphazeleka yi-bursitis, igxalaba kunye nengqiniba zingabanye ababini.

Iibhulorho zeHip

Iibhlorho ze-Hip zibandakanya i-hip flexors yakho, i-glutes, i-hamstrings, kunye ne-quadriceps. Zonke ezi zihlunu zidlala indima ekuxhaseni amalungu omlenze, okwenza lo msebenzi usebenze ngokugqibeleleyo kumandla we-hip.

Izixhobo ezifunekayo: akukho, yoga mat ozikhethelayo

Izihlunu zasebenza: i-hip flexors, i-quadriceps, i-hamstrings, i-glutes, kunye ne-back back

1. Qala ngokungqengqa ngomqolo iinyawo zakho zithi tyaba emhlabeni kufutshane nasezantsi kwaye imilenze yakho igobile.
2. Kwisindululo esilawulwayo, qhuba ubunzima bakho phantsi kwezithende zakho ukuphakamisa inyonga yakho ukuze ihambelane namagxa kunye namadolo akho.
3. Kuya kufuneka uve oku kushukuma kunyusa ukuqhubela phambili kwimibala yakho nakwimisipha.
4. Sinkqa isinqe sakho ubuyele emhlabeni kancinci kancinci.
5. Yenza iiseti ezi-5 zokuphindaphinda ezingama-20.

Yiyise kwinqanaba elilandelayo

Unako ukwandisa umngeni weebhulorho ze-hip ngokugcwalisa i-5 "de ukusilela" kusete.

1. Yenza ibhulorho ye-hip njengoko kuchaziwe apha ngasentla.
2. Qiniseka ukuba ungayonakalisi ifom yakho njengoko ukuphindwaphindeka kunzima.
3. Gcwalisa iiseti ezi-5. Kwiseti nganye, yiya kude ufezekise ukusilela kwemisipha. Ngamanye amagama, hamba ude ungakwazi ukwenza enye i-rep. Unokongeza ubunzima kwaye uhlale kwisinqe sakho ukwandisa ubunzima.

Ukuxoka umlenze osecaleni uyaphakama

Ukuphakama kwemilenze ephosakeleyo kuya kunceda ukomeleza kunye nokuphuhlisa i-tensor fasciae latae (TFL) kunye ne-iliotibial band (ITB), ejikeleza indawo engaphandle yomlenze wakho ongasentla.

Le bhanti yemithambo inoxanduva lokuhamba-hamba ngomlenze. Ihlala ihoywa kwinkqubo yokubaleka, kuba umjikelo wokubaleka ungaphambili kwaye umva. Ke, kufanelekile ukuchitha ixesha elithile ukomeleza uzinzo kunye namandla ayibonelelayo.

Izixhobo ezifunekayo: akukho, yoga mat ozikhethelayo

Izihlunu zasebenza: gluteus maximus, gluteus minimus, quadriceps, TFL kunye ne-ITB

1. Lala ngecala lasekunene ngengalo yakho yasekunene yolulelwe ukulinganisela.
2. Phakamisa umlenze wakho phezulu kangangoko unako ukuwandisa, uzama ukufezekisa olona luhlu lukhulu lokunyakaza kunokwenzeka.
3. Kwisindululo esilawulwayo, buyisela umlenze wakho wasekhohlo ezantsi ukuze uhambisane nomlenze wakho wasekunene.
4. Gcwalisa ukuphindaphinda kwe-15 ngalo mlenze, emva koko ujikeleze kwicala lasekhohlo wenze i-15.
5. Ukugqiba iiseti ezi-3 zokuphindaphinda ezili-15 kumlenze ngamnye.

Ukulala kwicala lakho kunokucaphukisa i-hip bursitis. Ukuba esi sikhundla siyakucaphukisa, zama ukubeka umqamelo okanye amagwebu phakathi komgangatho kunye nesihlanganisi sakho sethanga. Ukuba oku kuyacaphukisa, unokwenza lo msebenzi umile.

Ukujikeleza imilenze yomjikelo

Ukwenza imijikelezo yemilenze yokulala kuya kunceda ukukhuthaza uluhlu lokuhamba, ubhetyebhetye, kunye namandla kuzo zonke izihlunu ezincinci ezenza ukuba ujikeleze umlenze kunye nokujikeleza kwemilenze.

Izixhobo ezifunekayo: akukho, yoga mat ozikhethelayo

Izihlunu zasebenza: i-hip flexors, i-quadriceps, kunye nezihlunu ezinobukhazikhazi

1. Qala ngokulala ulele ngomqolo kwaye wandise imilenze.
2. Phakamisa umlenze wakho wasekhohlo malunga nee-intshi ezintathu ukusuka emhlabeni, emva koko wenze izangqa ezincinci, ugcine wonke umlenze wakho uthe tye kwaye usemgceni.
3. Tshintshela kumlenze wakho wasekunene kwaye wenze intshukumo efanayo.
4. Yenza iiseti ezi-3 zokujikeleza ezintlanu kumlenze ngamnye kangangezihlandlo ezingama-30 kumlenze ngamnye.

Ukuthatha

Ukufumana iziphumo ezilungileyo, jonga ukudibanisa le mithambo kane ukuya kwemihlanu ngeveki. Ukunyusa amandla omlenze wakho kunye nemilenze yomlenze ngokungathandabuzekiyo kuya kunciphisa umngcipheko wokuphuhlisa i-bursitis kwaye kunokunceda kwintlungu ehambelana ne-hip bursitis.

Kunye nokuziqhelanisa nerejimeni yoqeqesho lokuqina amandla, kubalulekile ukuzolula, umkhenkce kunye nokuphumla. Ukuphumla kubalulekile, njengoko ilixesha lomzimba wakho lokugxila ekwakhiweni ngokutsha, ekuvuseleleni nasekulungiseni iinxalenye ozirhafisayo ngexesha lokuzilolonga.

UJesica Salyer waphumelela kwiDyunivesithi yaseMidwestern State nge-BS kwi-kinesiology. Uneminyaka eli-10 yamava kuqeqesho lwebhola yevoli kunye nokucebisa, iminyaka esi-7 esebenza kuqeqesho lomzimba kunye nokulungelelanisa, kunye namava okudlala ivolleyball yomlingane kwiYunivesithi yaseRutgers. Ubuye wenza iRunOnOrganic.com kwaye waseka ngokudibeneyo ngokuKhawulezayo ngokungapheliyo, uluntu ukukhuthaza abantu abasebenzayo ukuba bazicelomngeni.<