Vakaneta Hip Vatambi Vanogona Kuva Hwechokwadi Marwadzo MuBut yeVamhanyi

Zvemukati

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Vazhinji vamhanyi vanogara mukutya kusingaperi kwekukuvara. Uye saka isu tinosimbisa chitima, kutambanudza, uye kupupa furo kuti tibatsire kuchengetedza yedu yepazasi hafu kugwinya. Asi panogona kunge paine boka remhasuru ratiri kutarisisa: Vabati vehudyu vasina simba vanobatana nehip tendonitis, maererano neongororo itsva mu. Mishonga & Sayenzi muMitambo & Exercise, izvo zvinogona kudzikisira zvakanyanya nhanho dzako.

Vatsvagiri vekuAustralia vakatarisa kusimba kwehudyu muvanhu vane gluteal tendinopathy, kana hip tendinitis, iko kuzvimba mumatendon anobatanidza tsandanyama yako yegluteal kune pfupa rehudyu. Zvichienzaniswa nevaya vakanga vasina kukuvara, vanhu vaiva nenzvimbo yainetsa vaiva nevanoba hudyu vasina simba. (Verenga kumusoro pane izvi 6 Kusanzwisisana Kunokonzera Kurwadziwa-uye Maitiro Ekuzvigadzirisa.)

Sezvo chidzidzo ichi chaingova chekucherechedza, vaongorori havana chokwadi zvachose kuti vasina kusimba vanopamba vanokonzera kuzvimba nekurwadziwa, asi chidzidzo chakaburitswa mu Sports Medicine kutanga kwegore rino nechikwata chimwe chete chakambonongedzera kune anokona kuita mhosva. Kana mhasuru dzako dzisina simba, zvingangoita kuti mafiber akadzika e-gluteal tendons haakwanise kumirisana nekumanikidza uye kumanikidza mutoro unouya nechero nhanho uye tsandanyama kuputika. Izvi zvinogona kukonzera tendon kuputsika nekufamba kwenguva, izvo zvinokonzeresa kurwadziwa uye, kana zvikasiiwa zvisina kurapwa, kukuvara.

Uye hazvingori chete kurira zvinotyisa: "Kuneta mukubwinya kwako kunogona kukonzera kukuvara kwakasiyana-siyana kumhanya senge IT band syndrome, kana kurwadziwa kwemabvi kunge patellofemoral syndrome uye patellar tendonitis (mabvi emumhanyi)," anodaro New York-based physical Therapist uye murongi wezvekurapa weMajor League Soccer John Gallucci, Jr (Tarisa uone aya ma7 Workout Maitiro Akavanzika Anokonzera Knee Pain.)

Uyezve, icho chidzidzo mu Sports Medicine akawana kuti kuzvimba mu gluteal tsandanyama kunowanzoitika mumukadzi kupfuura varume.

Asi kana kumhanya kuchisimbisa makumbo ako, mhuru, nezvimwe zvakadaro, kurovedza muviri pachakwo hakufaniri kubatsira here kusimbisa chiuno chako? Kwete zvakanyanya. "Kumhanya kwakatonyanya kufamba kwakananga mberi uye mhasuru dzako dzakasimba dzinodzora kufamba-kune-kudivi mafambiro (pamwe nechimiro)," anodaro munyori wekudzidza Bill Vicenzino, Ph.D., director weSports Injuries Rehabilitation and Prevention for Health pa. Yunivhesiti yeQueensland. (Uye izvo yaizotungamira kune inotyisa Dead Butt Syndrome.)

Mashoko akanaka? Tsvagiridzo iyi inoratidza kusimbaradza hudyu yako uye mhasuru dzinogona kubatsira nekurwadziwa uye kuzvimba-chimwe chinhu chikwata chaVicenzino chiri kudzidza parizvino kusimbisa. (Usakanganwa nezve aya matanhatu Simba Simba Rwemumhanyi Wese Anofanira kunge Achiita.)

Edza aya maekisesaizi maviri kubva kuGalluci kuti usimbise kubviswa kwehudyu yako.

Kunyepa Hip Kubvuta: Nhema kurudyi, makumbo maviri akatambanudzwa. Simudza gumbo rekurudyi wakananga mudenga, uchigadzira "V" nemakumbo. Pasi pekutanga nzvimbo. Dzokorora kune rimwe divi.

Heel Bridge: Nhema takatarisana nemabvi akakotama uye tsoka dzakachinjika zvekuti zvitsitsinho zvinongoramba zviri pasi, maoko pasi nemativi. Bata abs uye simudza mahudyu kubva pasi. Zvishoma nezvishoma udzike muswe pasi uye zvishoma rova ​​pasi usati wasimudza kudzokera kumusoro kuzambuko.

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