Iwo Akakosha Maekisesaizi Ekudzora Hip Bursitis Pain

Zvemukati

• Mabhiriji echiuno
• Tora uende padanho rinotevera
• Kureva nhema gumbo rinosimuka
• Kunyepa makumbo madenderedzwa
• Kutora

Mhedziso

Hip bursitis inowanzoitika mamiriro ayo masaga akazadzwa nemvura muhudyu mako anopisa.

Iyi ndiyo mhinduro yemuviri wako yekusimudza masimbi anorema, kurovedza muviri zvakanyanya, kana kungoita mafambiro anoda zvimwe kubva muchiuno chako. Hip bursitis inogona kunyanya kunetsa kune vamhanyi.

Iyo inowanzo uye inodzokorora yekupwanya kufamba kweanomhanya stride inowanzo kupfeka pazvibatanidzwa zvehudyu nekufamba kwenguva, kunyanya kana usiri kuita yakanaka fomu. Neraki, pane akawanda maekisesaizi iwe aunogona kuita kupokana uku kupfeka uye kubvaruka.

Kuchengeta hwaro hwemasuru hwezvidya zvako uye musimboti kwakanyanya. Kuva nesimba rakasimba retsandanyama rinotsigira chiuno chako zvinokugonesa kuita kumwechete kufamba pamwe nematambudziko mashoma akakonzerwa kujoini pachayo. Panzvimbo iyoyo, tsandanyama dzako dzinozotora zvinoitika.

Pfungwa iyi ndeyokutora mhasuru kuti udzikise chiuno chako, pane kubvumira chiuno chako kuti chione chero chinyararire chinofamba. Kana zvasvika mukuderedza bursitis kurwadziwa, simba rekudzidzisa ndiwo mushonga.

Chiuno ndechimwe chezvikamu zvitatu zvakajairika zvinogona kukanganiswa ne bursitis, nebendekete negokora kuve vamwe vaviri.

Mabhiriji echiuno

Hip bridges inobatanidza yako hip flexors, glutes, hamstrings, uye quadriceps. Dzese idzi mhasuru dzinoita basa mukutsigira majoini ehudyu, zvichiita kuti chiitwa ichi chikwane simba rehudyu.

Zvishandiso zvinodiwa: hapana, iyo yoga mat sarudzo

Tsandanyama dzakashanda: hip flexors, quadriceps, hamstrings, glutes, uye pasi kumashure

1. Tanga nekurara wakarara kumusana nemakumbo ako akati sandara pasi padhuze nepasi pako uye makumbo ako akakotama.
2. Mukufamba kunodzorwa, fambisa huremu hwako pasi kuburikidza nezvitsitsinho zvako kusimudza chiuno chako kumusoro kuitira kuti zvienderane nemapfudzi ako nemabvi.
3. Iwe unofanirwa kunzwa iko kumusoro kwekutyaira kufamba kunyanya mune yako glutes uye hamstrings.
4. Nyura chiuno chako pasi pasi zvishoma nezvishoma.
5. Ita zvishanu zvemaseti makumi maviri zvekudzokorora.

Tora uende padanho rinotevera

Iwe unogona kuwedzera chinetso chemabhiriji ehudyu nekuzadza mashanu "kusvika kukundikana" kuisa.

1. Ita zambuko rehudyu sezvakatsanangurwa pamusoro.
2. Ive neshuwa yekusakanganisa fomu yako sezvo kudzokorora kuchinetsa zvakanyanya.
3. Pedzisa 5 sets. Mune seti yega yega, enda kusvikira wawana kutadza kwemhasuru. Mune mamwe mazwi, enda kusvikira iwe usingakwanise kuita imwe rep. Iwe unogona kuwedzera huremu ndokugara pazvidya zvako kuti uwedzere kuoma.

Kureva nhema gumbo rinosimuka

Kureva nhema gumbo rinosimudza kunobatsira kusimbisa nekuvandudza yako tensor fasciae latae (TFL) uye iliotibial band (ITB), iyo inotarisa chikamu chekunze chegumbo rako repamusoro.

Iyi vascular band ine chikamu chinokonzeresa kune-ne-padivi gumbo kufamba. Iyo inowanzo kuregeredzwa munzira yekumhanya, nekuti nhanho yekumhanya iri kumberi uye kumashure. Nekudaro, zvakakosha kushandisa imwe nguva kusimudzira kugadzikana uye simba zvarinopa.

Zvishandiso zvinodiwa: hapana, iyo yoga mat sarudzo

Tsandanyama dzakashanda: gluteus maximus, gluteus minimus, quadriceps, TFL uye ITB

1. Rara parutivi rwako rwerudyi ruoko rwako rwerudyi rwakatambanudzwa kuti ruenzane.
2. Simudza gumbo rako kumusoro kusvika paunokwanisa kuwedzera, uchiedza kuwana hwakawanda hwakawanda hwekufamba unogoneka.
3. Mukufamba kunodzorwa, dzosa gumbo rako rekuruboshwe pasi kuitira kuti riwirirane negumbo rako rerudyi.
4. Pedzisa gumi nemashanu kudzokorora negumbo iro, wozoumburukira kuruboshwe kwako uye uite gumi nemashanu.
5. Pedzisa 3 seti dze gumi nemashanu dzokororo pagumbo rimwe nerimwe.

Kurara parutivi rwako kunogona kutsamwisa hudyu bursitis. Kana chinzvimbo ichi chikakushatirisa, edza kuisa mutsago kana furo bonde pakati pevhu nejojo ​​yako yehudyu. Kana izvi zvichiri kutsamwisa, unogona kuita chiitwa ichi chimire.

Kunyepa makumbo madenderedzwa

Kuita denderedzwa remakumbo ekunyepa kunobatsira kusimudzira kuwanda kwekufamba, kushanduka, uye simba mune dzese diki tsandanyama dzinoita kuti chiuno negumbo kutenderera kugoneke.

Zvishandiso zvinodiwa: hapana, iyo yoga mat sarudzo

Tsandanyama dzakashanda: hudyu inoshanduka, quadriceps, uye gluteal mhasuru

1. Tanga nekurara wakarara kumusana uye makumbo akatambanudzwa.
2. Simudza gumbo rako rekuruboshwe kusvika pa3 inches kubva pasi, wozoita madenderedzwa madiki, uchichengeta gumbo rako rese rakatwasuka uye mumutsara.
3. Chinja kurutsoka rwako rwerudyi uye ita imwecheteyo kufamba.
4. Ita matatu seti e5 kutenderera pane gumbo rega rega kwemakumi matatu emakumi reps pane rimwe gumbo.

Kutora

Kuti uwane mhinduro dzakanakisa, tarisa kuisa izvi zviitwa zvina kana zvishanu pavhiki. Kukurudzira simba rehudyu yako nemhasuru dzemakumbo pasina mubvunzo zvinodzora njodzi yekukudziridza bursitis uye inogona kubatsira nemarwadzo ane hukama nehup bursitis.

Pamwe pamwe nekudzidzira inoshanda regimen yekudzidzisa simba, zvakakosha kutambanudza, chando, uye kuzorora. Zororo rakakosha, sezvo iri nguva yemuviri wako yekutarisa pakuvakazve, kumutsidzira, uye kugadzirisa zvikamu zvaunoteresa panguva yekushanda.

Jesica Salyer akapedza kudzidza kubva kuMidwestern State University aine BS mune kinesiology. Ane makore gumi ane ruzivo mukudzidzisa kwevolleyball uye kuraira, makore manomwe achishanda mukusimbisa muviri pamwe nekubatana, uye ruzivo rwekutamba nevadzidzi vevolleyball yeRutgers University. Akagadzirawo RunOnOrganic.com uye akabatana-Yakawedzera Zvichikurumidza Nokusingaperi, nharaunda yekukurudzira vanhu vanoshingaira kuti vazvipikise.<