Te pakaru o te hamstring - muri i te atawhai

Ko te taumaha ko te wa ka huri rawa te uaua ka tangi ana te roimata. Ko tenei whara mamae ka kiia hoki he "uaua kukume."

Mena kua taatohia e koe to paua, kua kumea e koe tetahi o nga uaua ranei ki muri o to waewae o runga (huha).

E 3 nga taumata o te taumahatanga hamstring:

• Kōeke 1 - ngawari te taumahatanga o te uaua, toia ranei
• Kōeke 2 - te haehae uaua o te uaua
• Kōeke 3 - kato te roimata uaua

Ko te wa whakaora kei i te taumata o te whara. Ka whara tetahi wharanga iti 1 noa iho i roto i etahi ra, i te whara o te grade 3 ka roa ke atu ki te whakaora me whai pokanga ranei.

Ka taea e koe te tumanako ko te pupuhi, te ngawari, me te mamae i muri o te wehenga o te hamstring. He mamae pea te hikoi.

Hei awhina i to maakuku hamstring ki te whakaora, akene me:

• Nga parae ki te kore e taea e koe te whakawaha i to waewae
• He takai motuhake he mea takai ki to huha (takai komihana)

Nga tohu, penei i te mamae me te mamae, tera pea e pumau:

• E rua ki te rima nga ra mo te whara o te reanga 1
• Kia tae ki etahi wiki, ki te marama ranei mo te wharanga 2, 3 ranei

Mena he tata te whara ki te papa o te pona, ki te turi ranei, he maha ranei nga pakaru:

• Ko te tikanga o te hama i unuhia mai i te wheua.
• Akene ka tukuna koe ki tetahi taakuta rongoa hakinakina, taakuta ranei (orthopedic).
• Akene he hiahia pokanga koe ki te hono ano i te uaua hamstring.

Whaia enei huarahi mo nga ra tuatahi, wiki ranei i muri i to whara.

• Okioki. Kati tetahi mahi whakakori tinana ka mamae. Kia mau ki to waewae kia taea. Akene he hiahia taukume koe ina neke koe.
• Huka. Whakanohia te huka ki runga i to hamstring mo te 20 meneti, 2 ki te 3 wa i te ra. Kaua e whakapirihia te huka ki to kiri.
• Kōpeketanga Ma te takai taapiri, ma te takai ranei e whakaiti i te pupuhi me te maama o te mamae.
• Teitei. I a koe e noho ana, kia ara ake to waewae kia iti ake ai te pupuhi.

Mo te mamae, ka taea e koe te whakamahi i te ibuprofen (Advil, Motrin), naproxen (Aleve, Naprosyn), te acetaminophen (Tylenol) ranei. Ka taea e koe te hoko i enei rongoa mamae i te toa.

• Korero ki to kaiwhakarato hauora i mua i te whakamahinga o enei rongoa mena he mate ngakau koe, he toto toto tiketike, he mate tākihi, kua puta ranei koe i te puku o te kopu, i te whakaheke toto ranei o mua.
• Kaua e nui ake i te rahinga e taunakitia ana mo te pounamu, e to kaiwhakarato ranei.

Ka iti ana te mamae o to mamae, ka taea e koe te tiimata i te maama me te korikori tinana. Kia mahara ki to kaiwhakarato.

Whakareemere haere i o mahi whakakori tinana, penei i te hikoi. Whaia nga whakangungu i tukuna e to kaiwhakarato ki a koe. I te wa e ora ana to hamstring ka kaha ake, ka taea e koe te whakauru atu i nga waahanga me nga mahi.

Kia tupato kaua e pehi rawa, kia tere ranei. Ka hoki mai ano te taumaha hamstring, ka pakaru ranei to pungarehu.

Korero ki to kaiwhakarato i mua i to hokinga mai ki te mahi, ki nga mahi whakakori tinana ranei. Ko te hoki wawe ki nga mahi noa ka mate ano pea.

Me whai tonu me to kaiwhakarato 1 ki te 2 wiki i muri o to whara. I runga i to whara, ka hiahia pea to kaiwhakarato ki te kite i a koe neke atu i te wa kotahi i te wa e whakaora ana koe.

Karangahia to kaiwhakarato mena:

• He ohorere ohorere tau tonu to koromeke.
• Kite koe i te piki ohorere o te mamae, o te pupuhi ranei.
• Kaore pea to whara i te whakaora i te mea i tumanakohia.

Kumea te uaua hamstring; Puku - hamstring

Cianca J, Mimbella P. Hamstring taumahatanga. I roto i: Frontera WR, Silver JK, Rizzo TD Jr, eds. Nga Mea Nui o te Whakaoranga Tinana me te Whakaora. 4th ed. Philadelphia, PA: Elsevier; 2019: chap 68.

Hammond KE, Kneer LM. Nga wharanga Hamstring. I roto i: Miller MD, Thompson SR, eds. DeLee, Drez, & Te rongoa hākinakina Orthopedic a Miller. 5th ed. Philadelphia, PA: Elsevier; 2020: chap 86.

Reider B, Davies GJ, Provencher MT. Nga uaua e paa ana ki te huha me te huha. I roto i: Reider B, Davies GJ, Provencher MT, eds. Whakaoranga Orthopedic o te Kaaakaro. Philadelphia, PA: Elsevier Saunders; 2015: chap 24.

Switzer JA, Bovard RS, Quinn RH. Orthopedics ngahere. I roto i: Auerbach PS, Cushing TA, Harris NS, eds. Te rongoa koraha o Auerbach. Ed 7. Philadelphia, PA: Elsevier; 2017: chap 22.

• Ngahuru me nga Taumahatanga