Ukujongana Neentlungu Ezingaphezulu Kwethanga? Inokuba ngamanqaku okuqalisa kwiHamstrings

intshayelelo

Abantu abaninzi basebenzisa izihlunu zabo ezisezantsi ukuhambahamba kwaye bahlale besebenza njengoko isihlunu ngasinye sisenza umsebenzi wabo kwaye sivumela ukuhamba isinqe kunye namathanga. Kwezemidlalo, izihlunu zamathanga zisetyenziswa rhoqo ukwandisa imilenze kunye nokugoba amadolo, ukuvumela amandla anamandla okuphumelela nayiphi na. ukhuphiswano lwezemidlalo. Ngelo xesha, imidlalo eyahlukeneyo nzakala inokuthi yenzeke ezinqeni, emathangeni, nasemilenzeni kwaye inokuchaphazela izihlunu ezibangela intlungu kunye nokungahambi kakuhle kwiindawo ezisezantsi. Ukulimala kwe-hamstring yenye yezona zinto zixhaphakileyo ezinokuthi zichaphazele amathanga, ezinokubangela ukuba abadlali abaninzi bakhutshwe kumdlalo wabo owuthandayo ukuze baphinde babuyele kwingozi. Inqaku lanamhlanje lijonga umsipha we-hamstring, indlela amanqaku e-trigger anxibelelana ngayo ne-hamstring strain, kunye nendlela ezahlukeneyo ezolula ezinokunciphisa uxinzelelo lwemisipha kwi-hamstrings. Sithumela izigulane kubaboneleli abaqinisekisiweyo ababandakanya iindlela ezininzi kwiindawo ezisezantsi zomzimba, ezifana nethanga eliphezulu kunye nonyango lweentlungu ze-hip ezihambelana ne-myofascial trigger point pain, ukunceda abantu abajongene neempawu zentlungu kunye nemisipha ye-hamstring. Siyazikhuthaza kwaye siyazixabisa izigulana ngokuzithumela kubaboneleli bezonyango abanxulumeneyo ngokusekelwe kuxilongo lwabo, ngakumbi xa kufanelekile. Siyaqonda ukuba imfundo sisisombululo esihle kakhulu sokubuza ababoneleli bethu imibuzo entsonkothileyo ngokwesicelo sesigulana. UDkt Jimenez, DC, usebenzisa olu lwazi njengenkonzo yemfundo kuphela. isikhanyeli

Yintoni i-Hamstring Muscles?

Ngaba ufumana intlungu emva kwethanga lakho eliphezulu? Xa uhamba ukusuka kwenye indawo ukuya kwenye, ngaba uva isandi esiphumayo ngasemva kwethanga lakho? Okanye ngaba ujongene nokuthamba kwemisipha emva kwethanga lakho eliphezulu? Uninzi lwezi mpawu zihambelana nemiba echaphazela i-hamstrings ebangela ukuba amanqaku aqalise ukuchaphazela amathanga aphezulu. Njengomnye wezona zihlunu ezinzima ezibandakanya izihlunu ezintathu (semitendinosus, semimembranosus, biceps femoris), imisipha dlala indima ebalulekileyo kwimisebenzi yemihla ngemihla. Ukususela kwizenzo ezilula ezifana nokuma ukuya kwiintshukumo eziqhumayo ezifana nokutsiba okanye ukutsiba, i-hamstrings yaziwa ngokuba imisipha yethanga yangasemva eqala kwi-pelvis kwaye ibaleke emva kwethambo le-femur kwaye iwele i-femoroacetabular kunye ne-tibiofemoral joints. Imisipha ye-hamstring emzimbeni idlala indima eveleleyo ekwandisweni kwe-hip kwaye i-stabilizer eguquguqukayo yamadolo. Ukuza kuthi ga ngelo xesha, imisipha ye-hamstring iyona nto ixhaphake kakhulu ebangela ukulimala okungakhokelela ekukhubazekeni emilenzeni kunye nokuchaphazela imisebenzi yemihla ngemihla.

Uxinzelelo lwe-Hamstring & Amanqaku e-Trigger

Ekubeni i-hamstrings yizona zihlunu ezithintekayo ezinokuthi zihlasele ukulimala, kuthatha ixesha elithile ukuba i-muscle iphilise, kuxhomekeke kubukhulu bomonakalo. Uphando lutyhila ukuba i-hamstrings inokuthi yenzeke ukulimala xa umntu ebaleka okanye ebaleka ngenxa yelungiselelo labo le-anatomic, elibangela ukuba izihlunu zibe nzima. Ukuza kuthi ga ngoku, kuxhomekeke kubungakanani bamandla achaphazele i-hamstrings, ukulimala kunokukhokelela kwi-3 kwezi zilandelayo:

• IBanga loku-1: Iintlungu ezincinci okanye ukudumba (akukho kulahlekelwa ngumsebenzi)
• IBanga lesi-2: Ukuphazamiseka kwezicubu ezinqamlekileyo ezibonakalayo kunye nentlungu ephakathi kunye nokuvuvukala (ukulahlekelwa okuncinci komsebenzi)
• IBakala 3: Ukuphazamiseka okupheleleyo kwezicubu kunye neentlungu ezinzima kunye nokuvuvukala (ukulahlekelwa ngokupheleleyo komsebenzi)

Iintlungu ezifunyanwa zizigulane zinokuba buhlungu xa zihamba, zibangele ukuba ziqhwalele. Kwi-"Myofascial Pain and Dysfunction," ebhalwe nguDkt. Janet G. Travell, MD, wathi xa izigulane zijongene nentlungu kwiintambo zazo, zinokuthi zidibanise namanqaku e-trigger kunye nemisipha emithathu, ebangela intlungu kunye nokukhubazeka. amathanga aphezulu. Le ncwadi iphinde yakhankanya ukuba xa iinqununu ze-trigger zichaphazela i-hamstrings, kunokukhokelela ekuvimbeleni imisipha, ukuphazamisa ukuzinza kwe-hip. Omnye umba obangela ukuba amanqaku adityaniswe noxinzelelo lwe-hamstring emzimbeni kukuba xa abantu behleli phantsi banokuthi bafumane iintlungu zangasemva kwimpundu, emathangeni angasentla, nasemva kwamadolo. Ngethamsanqa, kukho iindlela ezahlukeneyo zokunciphisa intlungu kunye nemisipha ye-hamstring. 

Inqaku le-Trigger yeVeki: IiHamstrings-Ividiyo

Ngaba ukhe wajongana neentlungu ngasemva kwamathanga akho aphezulu? Ngaba uziva ungakhululekanga xa uhleli phantsi? Okanye ngaba i-hamstrings yakho ibuhlungu okanye uzive uqinile emva kokusebenza ixesha elide? Abantu abajongene nemiba kwi-hamstrings yabo banokujongana noxinzelelo lwe-muscle oluhambelana namanqaku okubangela. Imisipha ye-hamstring idlala indima ebalulekileyo emzimbeni njengoko ivumela umntu ukuba ahambe, abaleke, aguqe ngamadolo aze andise imilenze. Izihlunu ze-hamstring nazo zithinteka kakhulu kukulimala, kubangela ukukhubazeka emilenzeni. Uphando lutyhila oko kubangela ukuba amanqaku adityaniswe nemisipha ye-hamstring angakhokelela ekubeni buhlungu okanye ukucaphuka kwimicu ye-muscle enokuphazamisa i-biomechanics kunye nokusebenza ngokuqhelekileyo kwamalungu angaphantsi. Ividiyo engentla ichaza apho i-hamstrings ifumaneka khona kunye nendlela i-trigger points ingabangela ngayo intlungu ebhekisiweyo kwi-hamstrings. Ukuza kuthi ga ngelo xesha, amanqaku e-trigger angachaphazela ukukwazi komntu ukuhamba kunye nokuchaphazela imisipha ejikelezayo kumzimba ophantsi ngelixa elingisa ezinye iimeko ezingapheliyo.

Ukuzolula okuhlukeneyo Ukunciphisa ukuxinezeleka kwemisipha kwiiHamstrings

Xa i-hamstrings yenzakala, i izinga lokuphilisa ngokuqhelekileyo kuxhomekeke kwindlela enzima ngayo ukulimala kwi-hamstrings. Ukuba ukwenzakala kwe-hamstring kuncinci, iinyembezi okanye ubunzima bunokuphilisa phakathi kweeveki ezintathu ukuya kwezisibhozo, kwaye ukuba ukwenzakala kwe-hamstring kubi kakhulu, iinyembezi okanye ubunzima bungathatha ixesha elide kwiinyanga ezintathu. Xa i-hamstrings igxininisekile kwaye kwinqanaba lokukrazula, abantu abaninzi kufuneka bayeke ukusebenzisa ngokugqithiseleyo imisipha. Uluhlu oluhlukeneyo lunokunciphisa ukunyanzeliswa kwemisipha kwi-hamstrings kunye nokunciphisa uxinzelelo oluvela kwi-hamstrings ukuvumela ukuhamba ukubuyela emilenzeni. Uphando lutyhila ukuba ukunyanzeliswa kwe-ischemic manual kwimisipha yethanga eliphezulu kunokunciphisa kakhulu intlungu kumalungu angaphantsi. Oku kuvumela umntu ukuba alawule amanqaku e-trigger ahambelana ne-hamstrings kunye nokunciphisa amathuba okuba aphinde abuyele emilenzeni.

isiphelo

Njengeyona misipha ibaluleke kakhulu kumzimba ongezantsi, i-hamstrings idlala indima ebalulekileyo emzimbeni njengoko ivumela umntu ukuba ahambe, abaleke, kwaye eme ngaphandle kokuva intlungu. Nangona kunjalo, nangona zizihlunu ezibalulekileyo, ziyakwazi ukwenzakala. Xa i-hamstrings yenzakala, inkqubo yokubuyisela iyahluka ngokuxhomekeke kubunzima kwaye inokuphuhlisa amanqaku e-trigger kunye nemicu ye-muscle. Ukuza kuthi ga ngelo xesha, kubangela intlungu ebhekiswayo ecaleni kwesihlunu sethanga eliphezulu kwaye ichaphazela ukukwazi komntu ukuhamba. Ngethamsanqa, ukubandakanya ukunwebeka okuhlukahlukeneyo kwi-hamstrings kunokunciphisa intlungu kunye nokunciphisa amanqaku okubangela ukuba aphinde avele kwi-muscle. Oku kuvumela ukuhamba ukubuyela emilenzeni, kwaye abantu abaninzi banokuphinda baqalise imisebenzi yabo yemihla ngemihla.

Ucaphulo

Esparza, Danilo, et al. "Iimpembelelo zeNgingqi ye-Ischemic Compression kwi-Upper Limb Latent Myofascial Trigger Points: Uphononongo lweeNzululwazi eziBalulekileyo kunye nokuSebenza kweMoto yomgca." UPhando lokubuyisela kwisimo sangaphambili kunye nokuSebenza, Hindawi, nge-4 kaMatshi 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6425406/.

Poudel, Bikash, kunye noShivlal Pandey. "Ukwenzakala kweHamstring-Statpearls-NCBI Bookshelf." Ku: StatPearls [Internet]. Isiqithi saseTreasure (FL), StatPearls Publishing, 28 Aug. 2022, www.ncbi.nlm.nih.gov/books/NBK558936/.

Rodgers, Cooper D, kunye no-Avaias Raja. "I-Anatomy, iBony Pelvis kunye neLungu elisezantsi, i-Hamstring Muscle." Ku: StatPearls [Internet]. Isiqithi saseTreasure (FL), StatPearls Publishing, 29 Jan. 2022, www.ncbi.nlm.nih.gov/books/NBK546688/.

UThummar, uRavindra C, et al. "Unxulumano phakathi kwamanqaku e-Trigger kwi-Hamstring, umlenze ongasemva, imisipha yeenyawo kunye ne-Plantar Fasciopathy: iSifundo esinqamlezileyo." Umbhalo we-Bodywork and Movement Therapies, Ilayibrari yeSizwe yezeMithi yase-US, nge-7 ka-Agasti 2020, yentshutshiso.ncbi.nlm.nih.gov/33218537/.

Travell, JG, et al. Iintlungu ze-Myofascial kunye nokungasebenzi kakuhle: I-Trigger Point Manual: Vol. 2:Iindawo ezisezantsi. Williams & Wilkins, ngo-1999.

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