I-Therapy Physical Exercises for Iliotibial Band Friction Syndrome

Uma une- uliotibial band friction syndrome (i-ITBS) , yini okufanele uyilindele kusuka ohlelweni lokuvivinya umzimba?

Isiotibial band friction syndrome yisimo esibuhlungu esithinta kakhulu abagijimi nabagijimi, nakuba noma ubani angakwazi ukukuzwa ngesikhathi esisodwa. Izimpawu zifaka ubuhlungu obubukhali noma obuvuthayo ngemuva kwesibalo se-lateral, noma ngaphandle. Ubuhlungu buvame kakhulu ukugijima nokuphumula nokuphumula, nakuba abantu abanezimo ezinzima ze-ITBS bangase babhekane nobuhlungu ngenkathi bephumula.

Uma unayo i-ITBS, ungase uzuze ekwelapheni ngokomzimba ukusiza ukulawula izimpawu zakho nokusiza ukubuyisela izinga lakho lomsebenzi ojwayelekile. Izinhloso zokwelashwa ngokomzimba yizo:

• Nciphisa ubuhlungu nokuvuvukala
• Thuthukisa ukuvumelana nezimo
• Thuthukisa amandla
• Thola ukuhamba okusebenzayo okujwayelekile.

Enye yezingxenye ezibaluleke kakhulu ze-ITBS yakho ye-rehab isenzo. Umhlinzeki wakho wenyama kufanele abeke izivivinyo ongazenza emtholampilo we-PT futhi njengengxenye yohlelo lokuzivocavoca ekhaya. Ukuzivocavoca kufanele kugxile ezintweni ezimbi ezikhona ezingabangela ubuhlungu be-bandoti ye-Iliotibial.

Nasi uhlelo lwesampula lokuqeqeshwa lwe-ITBS ukuthi i-PT yakho ingahle ikunikeze yona. Iqala ngobumnene iselula i-IT band yakho futhi iqhubekela phambili ekuqiniseni, ibhalansi, nokuzivocavoca kwe-plyometric. Khumbula ukuthi ukulimala komuntu ngamunye kuhlukile, futhi uhlelo lwakho lokuzivocavoca lwe-ITBS lungase luhluke. Kumele uhlole nodokotela wakho ngaphambi kokuqala lokhu, noma yimuphi omunye, uhlelo lokuzivocavoca lwe-Iliotibial band friction syndrome.

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I-Iliotibial Band Iqondisa

Isazi sakho somzimba singase sinikeze i-aliotibial band elula njengengxenye yesimiso sakho sokubuyisela i-ITBS. Lezi zivivinyo zisiza ukubeka kancane kancane ibhande lakho le-aliotibial, ukuthuthukisa ikhono lamathisiphi lokumelana namandla okusakaza.

I-band i-Iliotibial elula ingafaka:

• I- band stand standbial
• Ohlangothini oluthile lwama-band e-stretched band
• Ijuba lilula

Yenza ukwelula ngakunye izikhathi ezingu-3, ​​ubambe isikhala ngamasekhondi amathathu. Qiniseka ukuthi uphumule ngokugcwele ngenkathi uvula.

Uma uzwa ubuhlungu ngenkathi usulela ibhande lakho elizimele, yimisa futhi uhlole nomuthi wakho wenyama.

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I-Hamstring ne-Quadriceps Iqondisa

Ngezinye izikhathi, ezinye imisipha yamathanga akho nemilenze ingabhekwa njengomuntu ohlukumezayo ebuhlungu bakho be-ITBS. Umhlinzeki wakho wezinto ezingokwenyama angase alungiselele ukuthungatha ama-quadriceps akho noma ama-hamstrings ukuze usize ukuthuthukisa ukuguquguquka okugcwele eduze kwethanga lakho kanye nehlangothini lamadolo.

Ukubeka kungabandakanya:

• Ithawula ithawula ilula
• I-thastring ithawula ilula
• Ukuma kwe-hamstring ukuma
• Ohlangothini oluthile lwalolu hlobo lwama-quad

Bamba isondlo ngasinye ngamasekhondi angamashumi amathathu bese wenza isisindo ngasinye sithatha izikhathi ezintathu. Uma uzwa ubuhlungu ngenkathi usulele, yimisa uphinde uhlole nomthandi wakho wenyama.

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I-Hip Ukuqinisa Ukuzivocavoca

Ukucwaninga kubonisa ukuthi i-ITBS nezinye izinhlobo zokulimala kabuhlungu emadolweni kungabangelwa ubuthakathaka emisipha yakho ye-hip. I-gluteus medius muscle inesibopho sokugcina amadolo akho Ukulungiswa okulungile ngenkathi uhamba, ugijima, noma ugijima. Uma bebuthakathaka, ungase uhlupheke "ngochungechunge lwama-kinetic;" idolo lakho lingase liphenduke izinsimbi uma usebenza. Lokhu kungabangela ukucindezeleka okungenakuqhathaniswa nokucindezela ebhodini lakho kanye ne-linotibial band.

Uma une-ITBS, ungazuza emisebenzini yokuqinisa i-hip. Lokhu kungafaka:

• Umlenze oqondile uphakamisa
• Amabhuloho namabhuloho omlenze owodwa
• Amagobolondo e-Clam
• Ithimba le-Lateral liyahamba
• Ukuhamba ngezinyawo

Yenza ukuphindaphinda kuka-10 kuya kwe-15 kokuzivocavoca ngalunye, izikhathi ezintathu kuya kwezingu-4 ngeviki. Kumele uyeke ukuvivinya umzimba futhi ubone umuthi wakho wezempilo uma uzwa ubuhlungu emadolweni akho.

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I-Quadriceps Ukuqinisa Ukuzivocavoca

Umhlinzeki wakho wezinto ezingokwenyama angase abeke ama-exercises ukusiza ukuqinisa imisipha yakho ye-quadriceps uma une-ITBS. Ukuzivocavoca kwe-quad kungenziwa ukusiza ukuthuthukisa ukulawula kwe-neuromuscular ye-VMO yakho, ingxenye ethile ye-quad yakho engasiza ekulawuleni isikhundla se-kneecap yakho namadolo.

Ukuzivocavoca kwe-quad kungabandakanya:

• Amasethi we-Quad
• Umsebenzi omfushane we-arc quad (SAQ)
• Umlenze oqondile uphakamisa
• Isikwele esincane
• Izenzo zendlovu yokwandisa

Yenza ukuphindaphinda kuka-10 kuya kwe-15 kokuzivocavoca ngalunye, izikhathi ezintathu kuya kwezingu-4 ngeviki. Qinisekisa ukuyeka uma uzizwa ubuhlungu emadolweni noma emlenzeni wakho njengoba usebenza ekuqiniseni iziqu zakho.

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Ukulinganisa nokuPhathwa kwemisebenzi

Iziguli eziningi ezine-ITBS zikwazi ukulingana nokulinganiswa kwempahla futhi zizuze ekusebenzeni umzimba wokulinganisela. Ukuzizwa ngumqondo womzimba wakho lapho ukhona khona endaweni yawo. Ukuphela kwezinzwa ezisemthethweni futhi kubike ebuchosheni bakho mayelana nokuma kwamalungu akho kanye nemisipha kanye nenani lokucindezeleka emisipha yakho. Ukungazi kahle kahle kungabangela ukuba idolo lakho libe sesimweni esingalungile ngenkathi isebenza, okuholela ekucindezelekeni ngokweqile ku-band yakho eqondile.

Ukuzivocavoca umzimba ongayibhalela umzimba wakho kungabandakanya:

• Isimo somlenze ongashadile
• I-T-stance
• I-BOSU noma ibhodi ye-wobble imile
• Ibhodi le-BAPS

I-PT yakho ingakufundisa ukuthi ungayisebenzisa kangakanani uhlelo lwakho lokulinganisela nokuthi ungenza kanjani izivivinyo njengengxenye yohlelo lwakho lwasekhaya.

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I-Plyometrics

Ukugijima kudinga ukuba uhambe ngesigaba sokuhamba-akukho ingxenye yomzimba wakho oxhumana nomhlabathi. Lokhu kusho ukuthi uzodingeka uhambe ngezinyawo olulodwa bese uphinde uphinde uphume uma ugijima.

Isifo sakho somzimba singase sisebenze ngamandla akho ukwamukela isisindo ngomlenze wakho uphinde uphinde uphinde usebenzise umzimba we-plyometric. Ukufunda ukugxuma nokuhlala phansi ngamadolo akho endaweni efanele kungase kudingekile ukuqhubeka ucindezela i-IT yakho band ngenkathi usebenza. Ukuhlolwa kwe-drop -jump kungasetshenziswa njengendlela yokuzivocavoca ukuthi usebenzise ukugcina amadolo akho endaweni efanele ngenkathi ugijima bese uqaqa.

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Ukubeka konke ndawonye

Uma i-albhamu yakho ye-bandoti-friction syndrome ikugcina ungasebenzi, umgomo wakho wokugcina we-rehab ukubuyela emuva emgwaqweni. Lokhu kusho ukuthi ngemuva kwamasonto ambalwa okusebenza ngokuvumelana nezimo, ukulinganisela, amandla, nokuxhuma kungase kube yisikhathi sokuhlola ukubekezela kwakho okusebenzayo. Umhlinzeki wakho wenyama angakunikeza amasu athile okukubuyisela kwifomu futhi. Lokhu kungafaka:

• Ukuhlaziywa kwevidiyo okugijima
• Ukushintsha ifomu lakho eligijima
• Ukuhlanganisa ndawonye ukubuyela ohlelweni olusebenzayo ngokunyuka kancane kancane kwe-mileage nokuhamba ngendlela

Isiotibial band friction syndrome kungaba yinkinga enzima yokwelapha. Kungadinga ukuthi uthathe ikhefu ekusebenzeni amasonto ambalwa. Ukusebenza ukukhubazeka okuqondile ngokuzivocavoca okusho ukuthi udokotela wakho womzimba angadingeka ukuze kuthuthukiswe ikhono lomzimba wakho wokuphatha amandla asebekwe kuwo ngenkathi esebenza. Ukuzivocavoca, njengalabo abakuleli hlelo, kufanele kube yisisekelo senqubo yakho yokuvuselela.

Ngokusebenza eduze ne-PT yakho nangokusebenza ukuze uthuthukise amandla akho, ukuhamba, nokulinganisela ungathuthukisa amathuba akho wokubuyela ekusebenzeni mahhala nokusebenza ngokushesha futhi ngokuphepha.

> Umthombo:

> Louw, M noDeary, C. Izinguquko ze-Biomechanical ezibandakanyeka kwi-Aetiology ye-Iliotibial Band Syndrome ezigijimini ezihamba phambili - Ukubuyekezwa Okuhlelekile Kwezincwadi. Ukwelashwa Kwemvelo Emidlalweni. 15 (1); 2014: 64-75.