Hip flexor strain - aftercare

Muchiuno anochinja-chinja iboka remhasuru yakanangana kumberi kwechiuno. Ivo vanobatsira iwe kufamba, kana kushanduka, gumbo rako uye ibvi kumusoro kumuviri wako.

Huru flexor strain inoitika kana imwe kana yakawanda yehudyu flexor mhasuru inotambanudzwa kana kubvaruka.

Hip flexors inokutendera iwe kuchinjisa chiuno chako uye kukotamisa mabvi ako. Kamwe kamwe-kamwe kufamba, sekumhanyisa, kurova, uye kuchinja nzira paunenge uchimhanya kana kufamba, unogona kutambanudza uye kubvarura hudyu inoshanduka.

Vanomhanya, vanhu vanoita zvetsiva, uye nhabvu, nhabvu, uye vatambi veHockey vane mukana wekukuvara kwakadai.

Zvimwe zvinhu zvinogona kutungamira kuhudyu kushushikana kunosanganisira:

• Mhasuru dzisina kusimba
• Kwete kudziya
• Mitsipa yakaoma
• Kushungurudzika kana kudonha

Iwe unozonzwa hudyu flexor strain munzvimbo yepamberi apo chidya chako chinosangana nehudyu yako. Zvichienderana nekuti rakashata sei dambudziko, unogona kuona:

• Nyoro kurwadziwa uye kudhonza kumberi kwechiuno.
• Kupwanya uye kurwadziwa kwakapinza. Zvinogona kunge zvakaoma kufamba usina kukamhina.
• Zvakaoma kubuda pachigaro kana kuuya kubva kune squat.
• Kutambudzika kwakanyanya, kuputika, kupwanya, uye kuzvimba. Musoro wehudyu musuru unogona kubuda. Zvichava zvakaoma kufamba. Izvi zviratidzo zvekubvaruka zvakakwana, izvo zvisingawanzoitika. Iwe unogona kunge uine kupwanya pasi pamberi pechidya chako mazuva mashoma mushure mekukuvara.

Iwe ungangoda kushandisa madondoro kune kwakanyanya kunetseka.

Tevedza nhanho idzi kwemazuva ekutanga kana vhiki mushure mekukuvara kwako:

• Zorora. Misa chero chiitiko chinokonzera kurwadziwa.
• Ice nzvimbo yacho kwemaminetsi makumi maviri maawa matatu kusvika mana kwemazuva maviri kusvika matatu. Usashandise chando zvakananga paganda rako. Putira chando mumucheka wakachena kutanga.

Unogona kushandisa ibuprofen (Advil, Motrin), kana naproxen (Aleve, Naprosyn) kudzikisira kurwadziwa nekuzvimba. Acetaminophen (Tylenol) inobatsira nekurwadziwa, asi kwete nekuzvimba. Unogona kutenga iyi inorwadza mishonga muchitoro.

• Taura nachiremba wako usati washandisa mishonga yemarwadzo kana iwe uine chirwere chemwoyo, yakakwira BP, chirwere cheitsvo, kana uine maronda emudumbu kana kubuda mukati mukati munguva yakapfuura.
• Usatore zvinopfuura huwandu hwakakurudzirwa pabhodhoro kana nachiremba wako.

Chiremba wako anogona kukurudzira kuti apo iwe unozorora nzvimbo, iwe unoita maekisesaizi asinganetsi chiuno chinomira, sekushambira.

Nokuda kwekutambudzika kwakanyanya, iwe unogona kuda kuona chiremba wepanyama (PT). PT ichashanda newe ku:

• Tambanudza uye simbisa hudyu yako flexor mhasuru uye imwe mhasuru inotenderedza uye inotsigira iyo nzvimbo.
• Kutungamira iwe mukuwedzera rako rezviitiko kuitira kuti ugone kudzokera kune ako zviitiko.

Tevedza zvinokurudzirwa nemupi wako zvekuzorora, chando, uye mishonga yekuzorodza. Kana iwe uri kuona PT, ita shuwa kuti uite maekisesaizi sekurairwa. Kutevera chirongwa chekutarisira kuchabatsira mhasuru dzako kupora uye pamwe kudzivirira kudzivirira kukuvara mune ramangwana.

Fonera mupiki wako kana iwe usinganzwe zvirinani mumavhiki mashoma nekurapwa.

Yakadhonzwa hudyu flexor - mushure mekutarisira; Hip flexor kukuvara - aftercare; Hip flexor misodzi - mushure mekutarisira; Iliopsoas kushushikana - aftercare; Yakaomeswa iliopsoas mhasuru - mushure mekutarisira; Yakabviswa iliopsoas mhasuru - aftercare; Psoas strain - aftercare

Hansen PA, Henrie AM, Deimel GW, Willick SE. Musculoskeletal kusagadzikana kwetsika yezasi. Mune: Cifu DX, ed. Braddom's Panyama Mushonga & Rehabilitation. 5 ed. Philadelphia, PA: Elsevier; 2016: chits.

McMillan S, Busconi B, Montano M. Hip uye zvinokanganisa zvechidya nematambudziko. Mune: Miller MD, Thompson SR, eds. DeLee naDrez's Orthopedic Sports Mushonga: Maitiro uye Maitiro. 4th ed. Philadelphia, PA: Elsevier Saunders; 2015: chits. 87.

• Hip Kukuvara uye Matambudziko
• Sprains uye Strains