Njira 8 Zopulumutsira Kuchokera ku Bungwe la Bungwe la IT Band

Iliotibial (IT) Band Syndrome, kapena ITBS, ndi chimodzi mwa zinthu zomwe zimayambitsa kupweteka kumene kumakhala kunja kwa bondo. Amakhala othamanga kwambiri pamathamanga, oyendayenda, ndi azisitimala, koma wothamanga aliyense amene amasewera masewera omwe amafunika kutembenuka kwa mawondo mobwerezabwereza amadzipeza okha akukumana ndi ululu wa IT Band.

Banditi ya Iliotibial ndi minofu yolimba, yowopsya yokhala ndi fascia , yomwe imayenderera kunja kwa ntchafu kuchokera pachiuno kupita ku kneecap ndi tibia ya kumtunda.

Kubwereza mobwerezabwereza komanso kuthamanga kwa bondo (monga momwe zikuchitikira) kungayambitse kukangana ndi kutupa kwa IT band ndi / kapena bursa pakati pa IT band ndi femoral epicondyle ya bondo. Patapita nthawi kukhumudwa uku kumabweretsa IT Band syndrome.

Malangizo Othandiza Kuteteza IT Band Syndrome

Malangizo atsatanetsatanewa angakuthandizeni kupeŵa matenda a IT Band.

1. Gwiritsani ntchito Pulogalamu Yowonongeka Kuti Muwombole IT Band . Ngati muli ndi IT band tightness, kugwiritsa ntchito mpukutu wazitsulo nthawi zonse ndi chimodzi mwa zinthu zabwino zomwe mungachite kunyumba kuthandiza kuthandizira ululu wanu.
2. Bweretsani nsapato zothamanga nthawi zonse
   Ndikofunika kusintha nsapato zanu zogwiritsa ntchito makilomita 300 mpaka 500, kapena miyezi itatu kapena 4 iliyonse. Nsapato zazing'ono sizikudodometsa pang'ono zomwe zingachititse kuwonjezeka kwa chifuwa cha IT Band. Ngati mumayenda maulendo angapo, ganizirani kusinthana pakati pa nsapato ziwiri kuti mulole maola 24 kuti nsapato yodometsa nsapato ikhale yodalirika kuti musayambe kuyendanso bwino.

1. Pang'onopang'ono kuwonjezeka kuthamanga mileage . Ndikofunika kuwonjezera mileage ndi mphamvu pang'onopang'ono kuti thupi lanu likhale lofanana ndi zofuna zanu. Kuchita mochuluka kwambiri, posachedwa ndi chifukwa chofala kwambiri cha kuvulala kwakukulu.
2. Pang'onopang'ono kuwonjezera phiri likugwira ntchito
   Mapiri akuthamanga, makamaka kutsika kuthamanga, kumawonjezera kukangana pa IT Band ndipo ndi ovuta pa quadriceps. Monga otopa, amalephera kukhazikika ndi kuyendetsa malo akutsatira mawondo, zomwe zimapangitsanso kupsyinjika pa gulu la IT.

1. Pewani maphunziro pa malo osagwirizana
   Ngati mumatha kupweteka pamadzulo, samalani pazomwe mukuyendetsa. Zowonongeka kapena zovuta kumangowonjezera nthawi zambiri zimabweretsa mavuto ndi kusokonezeka pa IT Band ya mwendo wotsika.
2. Gwirani mawondo anu ataphimbidwa ndi kutentha
   Ochita masewera amalephera kuteteza mawondo mokwanira kutentha kutentha. The IT Band makamaka imawombera ndi kuzizira komanso akatswiri amalimbikitsa kuti othamanga azigudubuza mawondo pamaseŵera pamene kutentha kuli pansi madigiri 60.
3. Nthawi zonse muzizizira komanso kutambasula pambuyo pa zolimbitsa thupi
   Gwiritsani ntchito pulojekiti yotulutsa thovu kuti mutulutse Bungwe la IT mutatha kuchita masewera olimbitsa thupi, pamene minofu imakhala yofunda komanso yowonjezera. Ngati muli ndi chikondi chamtundu wa IT, gwiritsani ntchito ayezi pambuyo pochita masewera olimbitsa thupi ngati n'kofunikira kuti muchepetse kutupa ndi ululu.
4. Onaninso Mndandanda wa Zowonongeka Zowonongeka Kwambiri
   Kutsata njira zowonjezera kudzakuthandizani kupewa IT Band Syndrome, komanso zina zambiri zovulaza masewera.

> Zotsatira:

> Fredericson M, ndi al: Quick Solutions kwa Iliotibial Band Syndrome. Dokotala & Sportsmedicine. 2000, Voliyumu 28.

> Khaund, R. et al. Iliotibial Band Syndrome: Gwero Loyamba la Kupweteka Kwambiri. Am Phys Physician. 2005 Apr 15; 71 (8): 1545-1550.

> Fredericson M, et al. Kuwerengera kokwanira kwa kugwiritsidwa ntchito kwapadera kwa gulu la 3 iliotibial. Arch Phys Med Rehabil. 2002; 83: 589-92