The Link Between Your Hip and Your Knee
Kana iwe uine kurwadziwa kwemabvi kana matambudziko, murwere wako wepanyama angabhadhara zvakanyanya muhudyu mako uye simba remisumbu yako. Sei? Nemhaka yokuti misungo yako yehudyu, sa gluteus medius, itai nzvimbo yemabvi ako.
Kurwadziwa kwepano idambudziko rinowanzodikanwa rinoda rubatsiro rwechiremba wepanyama kurapa. Njodzi mumabvi inogona kukonzerwa nezvinhu zvakawanda kusanganisira arthritis, kushushikana , kana kudzokororazve .
Kurwadziwa kwepanyika kunowanzokuvadza kunetseka, uye kunogona kuderedza kukwanisa kwako kufamba, kumhanya, kana kukwira makwidza.
Kana iwe uine marwadzo uye unoshanda nemutano wepanyama , unogona kushamisika kuti iye anoisa pfungwa dzakawanda muhudyu mako. Kana mushandi wako wepanyama asingatarisi mahudyu ako, zvichida anofanira. Heino chikonzero.
Anatomy ye Hip
Kuti unzwisise kuwirirana pakati pemarwadzo emabvi uye chiuno chako, unofanira kutanga uchinzwisisa mamwe maitiro ekutanga. Chiuno chine bhora uye chibatanidze chechekeri uye chiremera chikuru chinoremedza mumuviri. Iko kune zvakawanda zvinogadziriswa zvinowedzera kusimudza kwechiuno chako. Iko kunewo zvinyorwa zvakawanda zvinosungirirwa mukati mehudyu zvinobatsira kudzora kufamba kwechibatanidza uye gumbo rako.
Rimwe boka revashumba rakakomberedzwa muchiuno chako riri kugamuchira kuongororwa kukuru sechikonzero chekurwadziwa kwemabvu ndiyo boka rejemusi rine gluteus , iro rinonzi gluteus medius .
Iyo gluteus medius inobatsira kubvisa chiuno chako nehudyu, izvo zvinoreva kuti inokwevera gumbo rako kunze kwako.
Inotendererawo nehudyu yako panze paunogara, uye inobatsira mamwe masumbu kutenderera chidya chako mukati mukati apo iwe umire. Kana iwe wakamira uye uchifamba, gluteus medius iri kushandawo kuchengeta mapiritsi ako.
Utera mune Hip
Pasina kudzidziswa kwakanaka uye kurovedza muviri, unogona kukura utera mune yako gluteus medius muscle.
Izvi zvingave zvichikonzerwa nekukuvara, asi kazhinji zvinoitika pasina chikonzero chakajeka uye pasina kukuvara kana kushungurudzika. Iko kunofungidzirwa kuti kusunga muhuputi hwechiuno chako cheputika pamberi pehudyu yako kunogona kutungamirira kuutera mumaronda ako emagetsi mukati nechemberi kwechiuno chako. Iko dzimwe nguva kunonzi inonzi dormant butt syndrome. (Zvechokwadi.)
Kana bundu rako rinenge risina simba, rinobvumira chidya chako kutenderera nekukwevera mukati. Izvi zvinonzi "kugumburwa kinetic chain". Ichi chinzvimbo chisingawanzoiti chehudyu yako chinogona kuisa kudzvinyirira zvakanyanya uye kunetseka pamabvi ako akabatanidzwa uye kneecap (patella).
Kazhinji Kwenha Matambudziko Angave Akonzerwa Nesimba Yakakosha
Kukuvara kwemabvi anowanzoenderana nezvinetso zvinogona kuitika nekuda kwekushaya simba kunosanganisira:
- Patellofemoral stress syndrome
- Iliotibial band friction syndrome
- Patellar tendonitis
- Pes anserine bursitis
Kana uri kurwadziwa nemabvi, iwe unofanirwa kushanyira chiremba wako kana chiremba wepanyama . Anokwanisa kuongorora mamiriro ako ezvinhu kuti aone chinokonzera marwadzo ako. Kuongorora kwakakwana uye kuongororwa kwemaitiro ako, pasi ekupedzisira simba (kusanganisira simba raHii), kushanduka, uye mararamiro ekufambisa kunogona kubatsira mushonga wako wepanyama kupa chirwere chakakodzera chemuviri wako.
Kana mushandi wako wepanyama akaona kuti iwe une utera mune yako gluteus medius uye kuti chidya chako chinotendeukira mukati zvisina kufanira panguva yekufamba uye kumhanya, iwe unogona kubatsirwa kubva purogiramu inosimbisa kutsvaga mishonga chaiyo. Iva nechokwadi chekushanda pamwe chete nemushandi wako wepanyama kuti anzwisise mamiriro ako uye chii chaunotarisira kubva kuchipatara chenyama .
Kusimbisa Hako Dzako
Kana yako gluteus medius isisina simba, ipapo mushandi wako wepanyama anogona kurongedza maitiro akajeka ekubatsira kusimbisa musimba uyu. Chekuita hip kusimbisa maitiro kunogona kubatsira, asi kazhinji iwe unoda zvimwe zvakanyanyisa kukura kusimbisa maitiro kuitira kuti usimbise gluteus medius.
Mamwe maitiro, kufanana nekuderera kwepilvic , rinogonawo kushanda mukusimbisa maruti yako.
Sezvo utera muhudyu mako hunogona kukanganisa chinzvimbo chegumbo rako nemabvi ako, kazhinji kuenzanisa uye kudzidzira maitiro kunobatsira mukudzorera kutarisa kwemazuva ose uye nzvimbo yehudyu yako. Kushandisa bhodi yeBAPS kunogona kubatsira kushandiswa kwemisimba yegumbo rako nehudyu. Izvi zvinogona kubatsira kusimbisa yako yose yakadzika kumucheto , uchiisa gumbo rako munzvimbo yakanakisisa uye kutora pfungwa kubva pamabvi ako.
Nokushanda pakunatsiridza simba rako rekupisa uye kuenzanisa kwakakwana, iwe unogona kugona mabvi ako munzvimbo yakarurama uye, pakupedzisira, unoderedza marwadzo ako.
Iva nechokwadi chekutarisa nachiremba wako kana mupfupa wepanyama usati watanga chero chirongwa chekuvhidzira kuti uone kuti zvakakunakira iwe.
Shoko Rinobva
Kana iwe uine kurwadziwa kwemabvi, chirongwa chepanyama chekuongorora chinofanira kusanganisira kuongorora kwehuputi hwekufamba kwako uye simba. Kushaya simba mumisumbu yakakomberedze muhudyu mako, iyo inonzi gluteus medius muscle, inogona kukanganisa chinzvimbo chehudyu yako uye mabvi apo uri kufamba, kumhanya, kana kukwira makwidza . Kushaya simba muhudyu kunogona kukonzera kukoromoka kwekinetic kutsvaga, uye izvi zvinogona kuva chikonzero chimwe chekutambudzika kwako. Nokushanda pamwe chete nemushonga wako wepanyama, unogona kukwanisa kusimbisa mahudyu ako, kutora matambudziko kubva pamabvi ako, uye kudzokera kune yako yepamusoro yebasa chiitiko nokukurumidza nekuchengeteka.
> Kwakabva: Hott, A, etal. Kudzidza protocol: kuedza kusinganzwisisiki kutaridzika kuenzanisa nguva yakareba inogadziriswa yakasara yakadzika kusimbisa kusimbisa, quadriceps-based training uye basa rakasununguka rinoshandiswa pakudzivirira chirwere chinonzi patellofemoral pain syndrome (anterior pain pain). BMC Musculoskeletal Matambudziko. 16 (40): 2015.