An sabunta ta ƙarshe 08/08/2023 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

Koyarwar Mai zurfin Raunin Hamstring

daga chiropractor Michael Parham Dargoshayan a Asibitin chiropractor a Sentrum - Ålesund

raunir na iya zama sanyin gwiwa musamman raɗaɗi. Abin takaici, ana kuma kiranta da ɗayan raunin da ya fi kamari tsakanin athletesan wasan da ke yin wasan kwaikwayo da na sama. Abunda ya faru na raunin hamstring yakan faru ne sau da yawa a cikin wasanni waɗanda ke buƙatar matsakaicin ƙarfi, gudana, harbawa da juyawa da sauri (misali kwallon kafa da wasan motsa jiki). Wannan labarin zaiyi bayanin yadda zakuyi ƙoƙarin karewa ko hana rauni mai rauni.

Bayanin Anatomical na tsokoki a bayan cinya (duka kan saman da zurfi)

Hoto: Nights

Menene hamstring?

Hamstring yanki ne na gama gari don rukuni na tsokoki waɗanda ke tafiya tare da cinya. Mafi sauƙin aiki na tsoka shine a sami damar lanƙwasa ƙafa a haɗin gwiwa. Lokacin da rauni na hamstring ya faru, ɗayan ƙwayoyin tsoka na iya ɗaukar nauyi (shimfiɗa) ko hawaye (rauni) ko fashewa na iya faruwa. Biceps mata shine mafi yawan rahoton da aka ruwaito na jimlar tsokoki guda uku dangane da shimfiɗa ko rauni na tsokoki na hamstring.

Me yasa kuke samun rauni na hamstring?

Hanyar causal tana da alaƙa da haɗuwa da sikelin saurin eccentric da guntuwar tsoka mai aiki wani wuri a haɗe da jijiyoyin.

Dubi abin da mutane biyu ke ɗauka a kowane ƙarshen igiya sannan kuma kowane ɗayan suna ja da ƙarshen da ƙarfin daidai. Ba zato ba tsammani, mutum ɗaya ya yanke shawarar ƙirƙirar wasu slack a cikin igiya sannan kuma da sauri ya ja igiya da babbar ƙarfi akan kansa kuma. Wannan na iya sa mutumin da ke dayan gefen ya rasa igiya daga hannayensu. Wanda kuma ya rasa igiya to yayi daidai da jijiyar. Wannan shine inda rauni na hamstring yakan faru.

Yaya raunin hamsten yake ji?

Raunin raunin hamstring ba shi da rauni. Amma mafi munanan nau'in na iya zama mai raɗaɗi wanda zai iya zama da wahala a miƙe tsaye.

Alamun rauni na Hamstring

• M da ciwo mai zafi yayin aiki. Zai iya kasancewa cikin yanayin "danna" / "ppingauka" "ko jin cewa wani abu ya" fashe ".
• Jin zafi a cikin cinyar cinya na baya da kuma wurin zama a zaune yayin da kuke tafiya, daidaita kafa a gwiwa tare da gwiwa ko lokacin da kuka lanƙwasa gaba da kafafu a tsaye.
• Soreness tare da cinya
• Kumburi, kumburi da / ko jan kurji a gefen cinya.

Daidaitaccen ganewar asali na raunin hamstring ana yin shi ta hanyar tuntuɓar musculoskeletal na farko (misali likita, chiropractor, likitan kashin baya). Anan za a yi muku tambayoyi game da yadda alamun suka faru da cikakken bincike. Za a tura ku don hoton bincike idan ana ganin hakan ya dace.

- Binciken bincike na duban dan tayi (kamar yadda aka nuna a sama) ko MRI na iya zama dole don tantance raunin - amma ba a kowane hali ba.

Me kuke yi idan wani mummunan rauni na hamstring ya faru?

Nemo wuri mai aminci da zaku iya taimakawa cinya, kumbura ƙasa da yankin rauni na mintina 15-20 kuma ƙirƙirar matsi tare da cinya. Mutane da yawa sukan sanya jakar kankara a yankin rauni yayin ƙirƙirar matsawa tare da bandeji a cinya. Kwanciya a bayan ka ka daga kafarka sama da digiri 20-30 don taimakawa kara rage kumburi. Hakanan zaka iya shan magungunan ƙwayoyin kumburi (ibux, ibuprofen, voltaren) muddin ba ka da rashin lafiyan jiki ko ƙyamar likita ga magungunan ƙwayoyin kumburi. Kada a sanya komai ba tare da yin magana da GP ɗinku ba. A cikin mafi munin yanayi, tsoka na iya tsagewa gaba ɗaya kuma kuna iya buƙatar tiyata.

Yaushe zan iya komawa wasanni?

Matsakaicin lokacin da aka rasa daga gasar da horo shine kwanaki 18, amma wannan na iya bambanta daga mutum zuwa mutum. Ya juya cewa lokacin da kuka dawo horo har yanzu kuna iya gwagwarmaya tare da ciwo da alamu makonni da watanni bayan rauninku. Akwai yiwuwar komawa zuwa 12-31% na dawowa bayan raunin hamstring naka na farko. Babban haɗarin ya ta'allaka ne a farkon makonni biyu na farko bayan dawowa zuwa wasanni.

Grieg da Siegler sun gudanar da wani binciken da suka kammala cewa karfin eccentric a cikin hoarding yana raguwa tare da kara lokacin loda. Sun yi nazarin 'yan wasan kwallon kafa kuma sun gano cewa ɗan wasan ƙwallon ƙafa yafi yiwuwa ya ji rauni a cinya bayan ya buga hutun farko ko dama bayan an dawo hutun rabin lokaci na wasan ƙwallon ƙafa. Tare da wannan, an yanke shawara cewa za'a iya samun hanyar haɗi tsakanin rage ƙarfin eccentric a cikin hoarding da kuma yiwuwar rauni.

Wadanne abubuwan motsa jiki na hana / hana raunin hamstring?

Akwai hanyoyi da yawa don horar da hoarding eccentrically. Musamman, motsa jiki ɗaya maimaita sakamakon ne 1. eara ƙarfin eccentric da 2. rage hadarin sake dawowa.  Wannan darasi kuma ana kiransa da "Nordic hamstring".

HANKALI! Kada ku yi motsa jiki idan kuna da rauni na baya-bayan nan. Dole ne ku iya ɗaukar nauyi akan ƙafafu biyu ba tare da haifar da bayyanar cututtuka a cinya ta baya/yankin wurin zama ba. Ƙananan horon ƙarfi kamar tafiya mai ƙarfi, gudu da ko horon ƙarfin haske yakamata ya kasance mara zafi kafin farawa.

Matakan 3 na farfaɗo

Gyaran raunin hamstring ta amfani da motsa jiki na eccentric za a iya raba kashi 3. Mataki na farko ya kamata ya mayar da hankali kan sarrafa ciwo, kumburi da kumburi. Bugu da ƙari, ya kamata ku iya sarrafa ƙanƙanwar tsokar da ba tare da jin zafi ba kafin ku fara da ƙayyadaddun ƙayyadaddun abu. Wannan yana nufin cewa yakamata ku iya ɗaga diddige ku zuwa gindinku ba tare da matsakaicin juriya ba.

A cikin Mataki na 2, yakamata ku sami damar yin motsa jiki irin su - tafiya lunges, hawa matakai masu yawa, taurin kafa matattu, tsaga squat da safiya” kusan babu raɗaɗi (duba misalai daga baya a labarin). Wannan ba cikakken jerin motsa jiki ba ne, amma jagorar yadda zaku iya gwada kanku idan kun kasance a shirye don lokaci na 3.

Mataki na 3. Anan zaka iya farawa tare da motsa jiki na Nordic hamstring (fig 6). Fara motsa jiki tare da yin amfani da bandeji na roba sannan kuma ba tare da, amma kawai lokacin da za ku iya yin motsa jiki tare da na roba ba tare da ciwo ba.

Kashe Nordic hoarding - Yi amfani da har zuwa seconds 5-7 akan hanyar zuwa ƙasa, tura kanka zuwa wurin farawa. Gudun maimaitawa cikin nasara sau 1-4 na ɗan dakata, sai wani zagaye. Barka da zuwa 15 sau 25-2 kamar yadda kakeyi. A ƙarshe kuma zaka iya gudanar da kanka sama da ƙasa ba tare da ka matsa kanka ba. Wannan yana ɗaukar lokaci da haƙuri.

Yi wannan aikin sau 2-3 a mako. Ka tuna, dole ne ku kasance da dumi. Kada ku fara motsa jiki tare da wannan aikin. Wannan yana rage haɗarin rauni.

Fig.1 "Walƙiyar tafiya"

Fig. 2 “Matakai a sama”

Hoto 3. "Stiff mutu lifts"

Hoto na 4. "Tsagewar squats" / sakamakon Bulgarian

Hoto 5. Da safe

Hoto 6 "Yordic hamstring ba tare da na roba"

Hoto 7. "Nordic hamstring w / na roba"

Wata hanyar kuma ita ce yin abin da ake kira "taimakon Nordic hoarding", inda kuke amfani da na roba don rage nauyi a cikin aikin.

"Horar da Ciki don Raunin Raunin"

Daga Michael Parham Dargoshayan (B.sci, M.Chiro, DC, MNKF)

Mai asibitin a Asibitin chiropractor a Sentrum - Ålesund

Godiya mai yawa ga mai hazaka da kwarjini Michael wanda ya rubuta mana wannan labarin. Michael Parham shine farkon wanda aka ba da izini na jiha don rikicewar ƙwayoyin cuta tare da shekaru shida na karatun jami'a daga Jami'ar Macquarie, Sydney, Ostiraliya. Ta hanyar karatunsa, ya kuma yi aiki a matsayin malamin ilmin jikin mutum da kuma malamin kimiyyar lissafi a Jami'ar Sydney.

Yankunan da aka mayar da hankali sune tsoka da raunin kasusuwa, dizziness / vertigo (ciwon mara), ciwon kai da raunin wasanni. Hakanan ya kasance babban chiropractor ga marasa lafiya da aka ambata daga dakin gaggawa.

Michael ya taba aiki a Sunnfjord Medical Center a cikin rukunin 13 GPs, X-ray, likitan dabbobi, likitan mahaifa da likitan mahaifa, da kuma babban chiropractor don raunin raunin da aka ambata daga dakin gaggawa.

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