I-Iliotibial (IT) Band Iqondisa Ukwelapha i-ITBS

Ibhande le-aliotibial liyi-fascia ephathekayo enamandla evela engxenyeni yangaphandle ye-hip futhi iqhubekela eceleni kwamadolo. Ngemva kwemisebenzi efana nokugijima, ukuhamba, noma ukuhamba ngezinyawo, ibhande le-aliotibial liba namandla futhi livutha. Lokhu kubangela isimo esaziwa ngokuthi i-ankotibial band syndrome (I-ITBS).

Isiotibial band syndrome ibhekene nobuhlungu eceleni kwethanga namadolo. Kuyenzeka lapho ibhande elincane elincane elidala elincane lidala ukungqubuzana phezu kwe-hip namadolo. Lokhu kungqubuzana kubangela ukuvuvukala kwe-fascia. Ukuphumula nokwelula kuyisinyathelo sokuqala ekwelapheni kwe-anaotibial band syndrome.

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Ukuthi Ukudambisa Kungasiza kanjani I-Iliotibial Band Izinkinga

Uma une-ITBS , ungase uzuze ekwelapheni ngokomzimba ukusiza ukuphatha isimo sakho. Umhlinzeki wakho womzimba angakwazi ukuhlola uhla lwakho lokunyakaza namandla nokubeka izivivinyo - kufana nokwelula kulolu hlelo - ukusiza ukuphatha i-ITBS yakho.

Khumbula ukuhlola nodokotela wakho ngaphambi kokuqala lokhu - noma noma yiluphi uhlobo lwe-exercise lwe-Iliotibial band syndrome.

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I-Ilitibial Band Yomhlaba Omkhulu Kunayo yonke

Ufuna ukuthola i-band yakho ye-Iliotibial enkulu njengoba iwela emadolweni? Khona-ke lokhu kulula kungukuthi. Abahlengikazi abaningi bezempilo bayazi ngakho, kodwa iziguli eziningi azilisebenzisi. Nansi indlela owenza ngayo i -sidelying iliotibial band elula :

1. Themba ohlangothini lwakho ngegciwane lakho elikhuthele phezulu.
2. Bhonqa idolo lakho eliphakeme bese ubamba isifuba sakho. Kufanele uzizwe unesisindo kumisipha yakho ye-quadriceps ngalokhu.
3. Phindela kancane, bese ubeka unyawo lwakho olungezansi ohlangothini lwamadolo akho aphezulu.
4. Ngomusa udonsa unyawo lwakho emadolweni phansi phansi, ulinganisa ingxenye engaphandle yethanga lakho eliphezulu.
5. Kumele uzizwe ulele eceleni kobuso bakho lapho ibhande le-IT liwela khona.
6. Bamba ukwelula imizuzwana engu-15 kuya kwangu-20, bese ukhulula.
7. Phinda izikhathi ezintathu kuya kwezi-5.

Qinisekisa ukuthi ugcine umzimba wakho usalokhu ngesikhathi esilula - akukho ukubuyela emuva emuva. Uma ukwazi ukuzigcina ungenalo hlangothi, kungcono ukwedlula ukuthi uzothola.

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Uhlezi u-Hip no-ITB

Ukwelula okukhulu kwe-ITB yakho kanye ne-hip yakho ne-piriformis yiyona ehlezi yokujikeleza kwe-hip. Nansi indlela okwenza ngayo:

1. Hlala ngemilenze yakho yande phambi kwakho.
2. Phambanisa umlenze phezu komlenze wakho, uguqe ngamadolo bese ubeka phansi unyawo lwakho phansi.
3. Phendulela umzimba wakho ukuze ubuke phezu kwehlombe ohlangothini ohilelekile uze uzizwe ulula.
4. Bamba imizuzwana engu-30.
5. Phinda izikhathi ezine.

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Ukumiswa kwe-ITB okumisiwe

Ukuma kwe-ITB kuthungile kuhle ngoba kungenziwa noma kuphi - ekhaya noma ehhovisi, noma e-gym ngaphambi kokusebenza. Ungathembela odongeni ngokulinganisela uma kulula. Nansi indlela okwenza ngayo:

1. Yima ngokuqondile.
2. Dlulisa umlenze ohilelekile (ukulimaza) umlenze ube nomlenze ohlukile.
3. Hlekela ohlangothini olungaphenduliwe (kude nohlangothi olubi) kuze kube yilapho unomuzwa wokuthi udlulile kulo lonke iqembu elithintekile le-iotibial.
4. Bamba imizuzwana engu-30.
5. Phuma emilenzeni yakho bese uphakamisa ngqo.
6. Phinda izikhathi ezine.

Abanye abantu bazizwa belele endaweni ye-hip yabo lapho i-ITB ivela khona, kuyilapho abanye bezwa ukuqina emadolweni abo ngesikhathi salolu hlobo.

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I-Knee To Opposeite Thief Stretch

Nakhu ukuphumula okuphumuzayo ukujikeleza isimiso sakho se-ITB eselulela:

1. Themba ngemuva kwakho.
2. Bhonqa idolo lomuntu ohilelekile (olimazayo) umlenze.
3. Ukuqonda ngemuva kwesondo lomlenze ogobile ngezandla zombili bese udonsa umlenze ohilelekile ohlangothini oluhlukile.
4. Bamba imizuzwana engu-30.
5. Khumula umlenze wakho.
6. Phinda izikhathi ezine.

Ukwehlisa i-ITB yakho kungaba ingxenye eyodwa yesimiso sakho sokubuyiselwa kwe-syndrome ye-bandothi ye-bandoti. Abantu abaningi abane-ITBS nabo bazuza ngokuqinisa imisipha yakho ye-hip futhi basebenzela ukuthuthukisa ibhalansi nokusebenza kwemishini. I-PT yakho ingakusiza ukuthi unqume uhlelo oluphelele kakhulu lwe-ITBS yakho futhi lingakusiza ukuthi ubuyele ezingeni lakho lomsebenzi ovamile ngokushesha futhi ngokuphepha.

Ihlelwe ngu-Brett Sears, PT.