Imbangela Nokuphathwa Kwe-Iliotibial Band Syndrome
I-linotibial (IT) band ngokuvamile iwumphumela ofihliwe wezinyawo zangaphandle noma ubuhlungu be-hip. I-Iliotibial band friction syndrome ingabangela ukuphazamiseka, ukuphumula okuphazamisayo, noma ukuvuvukala ebuhlungu obukhulu , ubuhlungu obukhulu buzwakala endaweni ethile ngaphandle kwamadolo nangetanga eliphansi. Kwabalandeli abathile, i-band eqinile ingabangela ubuhlungu be-hip.
I-Iliotibial Band
I-band i-aliotibial iyinhlangano eqinile, ebanzi yezicubu ezinomzimba ezigijima ngaphandle komlenze.
Ibhande le-IT liqala esikhwameni bese ligijimela ngasendleleni yangaphandle futhi lihlanganiswe emaphethelweni angaphandle wesifuba shin (tibia) nje ngezansi kwamadolo . I-band isebenza ne-quadriceps (imisipha yamathanga) ukuhlinzeka ukuzinza ngaphandle kwehlangothini lamadolo ngesikhathi sokunyakaza.
Izimbangela ze-Iliotibial Band Pain
Isiotibial band syndrome ingumphumela wokuvuvukala kweqembu elinobuciko . IT band syndrome ukulimala okuvamile kwabagijimi noma abanye abagijimi abagijima ukuqeqeshwa noma ngesikhathi semidlalo yabo. I-band ye-IT yenza ngokuyinhloko njengesimiso sokusebenza ngesikhathi sokusebenza futhi ingase ithukuthele ngokusebenzisa ngokweqile. Ubuhlungu buvame ukuzwa ngesici sangaphandle (lateral) segce noma isenzeni esingaphansi, kodwa kungase kuvezwe eduze kwe-hip. Ubuhlungu buvame ukuvama kakhulu lapho wehla izitebhisi noma usukuma endaweni ehlezi.
Izimbangela ezivame kakhulu ze-IT band syndrome yizi:
- Ukusebenzisa ngokweqile
- Ukwandisa ukuqeqeshwa masinyane
- Ukususa i-syndrome
- Ukubuya ekulimala maduzane
- Biomechanics engalungile
- Amanye amaphutha okuqeqesha
I-IT band syndrome ivame kubagijimi abenza umsebenzi ongalingani, wokuphindaphindiwe njengokusebenza kuphela eceleni kolunye umgwaqo oqhelekile noma ukuhamba ngendlela eyodwa ezungeze ithrekhi. Iningi imigwaqo ehamba emaceleni futhi egijima eduze komngcele ibangela izinyawo ezingaphandle ukuba zibe ngaphansi kunezinyawo zangaphakathi.
Lokhu, kubangelwa ukuthi i-pelvis ifinyelele kwelinye icala futhi igcizelele i-IT band.
Izinkinga eziphilayo ezingase ziholele ezinkingeni ze-IT band zibandakanya ukubiza okunamandla kwezinyawo, ukungahambisani nomlenze, ukugoqa okugxilwe emlenzeni, nokuguqa "imilenze". Ukuqina kwesisu noma ukungabi nokuguquguquka emisipha ye-gluteal (buttock) noma i-quadriceps (ithanga) kungandisa ingozi yokulimala kwe-IT band. Amathimba wezemidlalo ngokuvamile asebenzisa ukuhlaziywa kwe-videotape ukuze athole noma yiziphi izinkinga ze-biomechanical futhi enze ukulungiswa ekubuthakeni kobuciko noma emasipha.
Ukwelapha
Ukwelapha i- IT band syndrome syndrome ngokuvamile kuhlanganisa indlela ephelele, kuhlanganise:
- I-RICE : Ukuphumula, iqhwa, ukucindezela, nokuphakama kuyindlela engcono kakhulu yokuphatha ubuhlungu bokuqala be-IT band.
- Ukwelapha ngokomzimba: Umuthi angasebenzisa i-ultrasound nezinye izindlela zokusiza izicubu ezimele ziphulukise ngokushesha. I-PT enekhono nayo ingakusiza ukulungisa noma yikuphi amaphutha we-biomechanical noma ukuqeqesha, futhi ikufundise indlela yokwenza izimo zokuzivumelanisa nezimo ezifanele.
- Umsebenzi owehlisiwe: Abagijimi abanezinhlungu ze-IT kufanele banciphise ukusebenza kwe-mileage futhi baqaphele izibonakaliso zesifo se-overtraining syndrome.
- Ukukhululwa kwe-foam roller myofascial. Ukusebenzisa i-roller foam ukukhulula izicubu kungase kube buhlungu, kodwa abadlali abaningi baphumelela ngale ndlela.
- Imithi yokulwa nokuvuvukala: Lezi zingasetshenziswa futhi ukunciphisa ubuhlungu nokuvuvukala.
- Ukuphumula nokuphumula: Ukuphumula kuyingxenye ebalulekile yokuthola futhi kufanele igcinwe njengengxenye yohlelo lokuqeqesha olulinganiselayo.
Ukuvimbela i-IT Band Syndrome
Amathiphu alandelayo angakusiza ukuvimbela isifo esingavamile se-IT band:
- Uma ungumgijimi, buyekeze ukuthi ungavimbela kanjani ukulimala kokusebenzisa ngokweqile. Lokhu kuhlanganisa ukwandisa ibanga lakho engabi ngaphezu kwama-10 amaphesenti ngesonto, ukuthatha usuku lokuphumula phakathi kwezinsuku zokugijima, nokwenza ijubane noma ukwakha amandla kancane kancane.
- Izenzo zokuqinisa i-IT zihlanganisa lezo ezibhekiswe ezingxenyeni zangaphandle ze-hip. Enye indlela elula yokwenza lokhu iwukuzivocavoca komlenze owodwa. Yenza lokhu phambi kwesibuko futhi uqinisekise ukuthi i-pelvis yakho ayishiyi eceleni kolunye uhlangothi ngesikhathi se-reps.
- I-IT band yokwehlisa umzimba ingasiza ukuvimbela ukucasuka kusuka ekuqiniseni kwe-IT band.
- Sebenzisa izicathulo ezifanele. Inani lokusekelwa noma ukukhishwa ngezicathulo zakho kungenza ngcono noma kunciphise izinkinga ze-IT band, ngakho-ke qiniseka ukuthi ukhetha izicathulo ezifanele zemidlalo yakho.
- Cabanga ukusebenzisa ama-orthotics noma ukufaka. Enye inkinga ye-IT band ingasizwa ngokusebenzisa isitayela noma ama-orthotics ezentengiselwano, ikakhulukazi uma unezindawo eziphakeme.
- Shintsha izicathulo ezisebenzayo zokuguga. Ukugijima esikhathini esidala, izicathulo ezigqamile zingandisa ubuhlungu be-IT band, ngakho-ke susa izicathulo zakho ngezikhathi ezithile, okungenani zonke amakhilomitha angu-400.
- Gwema ukuqeqesha ngokweqile. Ukuqeqeshwa ngokweqile noma kaningi kungenza noma yikuphi ukuhlukumeza nobuhlungu obubi, ngakho-ke ukuphumula nokuphumula ngemuva kokusebenza kanzima.
- Isitimela esiphambanweni. Ukwenza into efanayo ngokuphindaphindiwe kwenza kube nzima ukululama. Hlanganisa ukuqeqeshwa kwakho ukulinganisela umzimba wakho.
- Thola ukuphumula okwanele nokubuyisela. Ukusebenza okuvame ukuqina okukhulu kungenza okubi kakhulu kunokuhle. Funda ukuthi ukuphumula kungathuthukisa kanjani ukuqeqeshwa kwakho.
- Zama ukubuyela emuva ukuze ulungise ukungalingani kwemisipha futhi unciphise ukucindezela emadolweni.
- Run on a soft, level level noma izinkomba ezihlukile emgwaqweni wokugwema ukucindezela i-IT band.
I-TB ye-friction syndrome akudingeki ibe yinkinga engapheli, ekhubazayo. Ukunciphisa okuncane futhi ukuxilongwa ngokucophelela kwesizathu kungaholela ekutheni uvuselele ngokugcwele.
> Imithombo:
> Iliotibial Band Syndrome-Aftercare. I-MedlinePlus. https://medlineplus.gov/ency/patientinstructions/000683.htm.
> Worp MPVD, Horst NVD, Wijer AD, Backx FJ, Sanden MWN-VD. I-Iliotibial Band Syndrome ku-Runners. Imithi yezemidlalo . 2012; 42 (11): 969-992. i-doi: 10.2165 / 11635400-000000000-00000.