Cishe mhlawumbe i-Best IT Band Stretch
Ukwehlisa i-IT yakho band kuyindlela engcono kakhulu yokuvimbela i- Iliotibial band friction syndrome (I-ITBS) . Lesi simo sibangela ubuhlungu be-hip noma ubuhlungu bamadolo kanti kuyilapho kuvame ukulimala okuvamile, kodwa kungenzeka nakwabanye abagijimi. Ngokuvamile i-ITBS idinga ukwelapha ngokomzimba ukusiza ukunciphisa ubuhlungu, ukuthuthukisa uhla lwezinyawo ezungeze isiqhwa namadolo, nokuqinisa imisipha ye-hip nemisipha emadolweni.
Yini ebangela i-ITBS Pain
Izikhathi eziningi, ukuqina kwesakhiwo esibizwa ngokuthi i-iliotibial (IT) band kungaba yimbangela eyodwa ye- ITBS . I-band i-siotibial iyinhlangano ebanzi yezicubu ezivela ohlangothini lwe-hip yakho kuya emadolweni. Njengoba ibutho eliyi-linotibial liwela ngaphandle, noma i-lateral, ingxenye yamadolo akho, lingase libhebhe ngokungavamile, ibangele ubuhlungu.
Ngezinye izikhathi, ukuqina kwendikimba ye - linotibial kubangela ubuhlungu be-hip. Ngokuphindaphindiwe , ukuqina kwebhande elingahlelekile kubangela ubuhlungu bokuguqa kwamadolo, okuvame ukuzwa sengathi unomzwelo ovuthayo, ovuthayo engxenyeni engaphandle ye-kneecap yakho (i-patella). Ukuqinela lapha nakho kungabangela ukuba i-kneecap yakho iphume esikhundleni, okwenza i- patellofemoral stress syndrome noma iziphakamiso ze- patella .
I-liotibial band friction syndrome inganciphisa ikhono lakho lokugijima. Ezimweni ezimbi, ungase uzizwe ubuhlungu obukhulu obubomvu uma uvuka ekuhleleni noma ngokuhamba. Ngezinye izikhathi ukuhamba ngezinyathelo eziphezulu nokuya phansi kuyinkinga uma unayo i-ITBS.
Uma unomuncu we-kneal lateral noma ubuhlungu be-hip , kufanele uxhumane nodokotela wakho noma uchwepheshe wezempilo ukuze anqume ukuthi yi-ITBS. Umhlinzeki wakho womzimba angakwazi ukuhlola isimo sakho futhi anikeze izivivinyo zokusiza ukuthuthukisa amandla akho nokuguquguquka ebandleni lakho elihle.
I-Best IT Band Yokumisa
Ukwelula kwe-ITB ukuthulula kuyindlela enhle yokuthuthukisa ukuguquguquka kweqembu elingekho illiotibial lapho liwela khona isici se-kneal.
Nansi indlela okwenza ngayo:
- Qala ngokulala eceleni. Uhlangothi olufisa ukwelula kufanele lube phezulu.
- Gcina ibhande lakho eliphansi ligobile ukuze uzinze, bese ufinyelela emuva bese uthatha ikhanda lomlenze wakho phezulu bese uguqa ngamadolo. Kumele uzizwe unesibindi phambi kwethanga lakho ( imisipha ye-quadriceps ).
- Ngenkathi ubambe ibhande lakho elingenhla, ubeke kancane unyawo lomlenze wakho ongaphansi phezulu kwebanga lakho elingenhla. Sebenzisa unyawo lwakho phezulu kwamadolo akho ukuze udonsa phansi idolo lakho phansi phansi. Kufanele uzizwe ukudonsa inzwa emaceleni kwe-kneecap yakho lapho iqembu le-aliotibial liwela khona.
- Bamba lesi sikhundla ngamasekhondi angu-30-60, bese uphumule. Phinda lokhu kunwetshwa izikhathi ezingu-3-5.
Lokhu kunwetshwa kungenziwa izikhathi ezingu-2-3 ngosuku. Yiqiniso, uma unemibuzo noma uzwa ubuhlungu obukhulu, thintana nodokotela wakho womzimba ukuze uthole imfundo eyengeziwe eyodwa kulesi sondlo.
Enye indlela yokweluleka ibhilidi le-i-idiyoli yi- standby ITB emele , eyenziwe emi ngakwesokunxele, futhi iqondiswa kakhulu ebhenini le-linotibial njengoba liwela i-hip.
I-liotibial band friction syndrome ingabangela ubuhlungu emadolweni nokuphuza ubuhlungu, futhi kunganciphisa ikhono lakho lokuhamba, ukugijima, nokujabulela imisebenzi evamile yokuzilibazisa.
I-bandelying i-banditial band elula isenzo esisodwa ongayenza ukuze usize ukuthuthukisa ukuguquguquka kwakho okukusiza ukubuyela ngokushesha emsebenzini ojwayelekile.