Iyini i-IT Band Syndrome futhi Uyiphatha Kanjani?

-Delile

• Kuyini i-IT Band Syndrome?
• Izimbangela ze-IT Band Syndrome
• Ungayivimbela Kanjani Futhi Uyiphathe I-IT Band Syndrome
• Buyekeza kwe-

Kubagijimi, abagibeli bamabhayisikili, noma abanye abagijimi abakhuthazelayo, ukuzwa amagama athi "IT band syndrome" kufana nokuzwa ukuklwebheka kwerekhodi bese ume. Ngeshwa, lesi simo kaningi sisho ubuhlungu, isikhathi sokuphumula ekuqeqesheni, kanye nokululama okuningi.

Nazi izindaba ezinhle: Noma yimuphi umgijimi angathatha ukuma okusebenzayo ngokumelene ne-IT band syndrome (kwesinye isikhathi eyaziwa njenge-ITBS). Ngezansi, thola ukuthi yini ebangela i-IT band syndrome, ukuthi iyelashwa kanjani, futhi, okubaluleke kakhulu, ukuthi ungayivimba kanjani ukuthi ingenzeki ngokuzayo. (Bheka: Amathiphu angu-5 Okusiza Wonke Umgijimi Ukuvimbela Ubuhlungu Bedolo)

Kuyini i-IT Band Syndrome?

I-IT band (noma i-iliotibial band) iyingxenye ewugqinsi kakhulu yezicubu ezixhumeneyo ezehla ngobude obungaphandle bemisipha yethanga lakho, ukusuka okhalweni lwakho kuye edolweni, kusho uCameron Yuen, DPT, CSCS, umelaphi omkhulu womzimba eBespoke Treatments in New. York City. (Cabanga ngomuntu othembekile futhi onemisipha emikhulu: Uyazi ukuthi cwilisa phakathi kwe-quad yabo kanye nomsipha ohlangothini lomlenze wabo? Yilokho kuphela.)

Uzibuza ukuthi lobo buhlungu obuzwayo bungumphumela we-IT band syndrome? Uphawu olukhulu ukuthi ubuhlungu buyaqina lapho idolo ligobeke kuma-degree angama-20 kuye kwangama-30-mayelana ne-engeli eligobayo lapho uhamba noma ugijima kahle, kusho uYuen. Ubuhlungu babuye buqine lapho wenza imisebenzi enjengokugijima, ukuqhwashaza, nokukhuphuka izitebhisi. Uma uzwa ubuhlungu kwenye indawo ngaphandle kwangaphandle kwedolo lakho, lokho kusho ukuthi kungenzeka ukuthi akuyona i-ITBS. (Isibonelo, uma uzwa ubuhlungu eduze kwe-kneecap yakho, kungenzeka ukuthi idolo lomgijimi.)

Yize singekho isidingo esisheshayo sokubona uchwepheshe wezempilo, kuwumqondo omuhle ukuvakashela owelapha ngokomzimba okungenani kanye ukuze bakwazi ukuqinisekisa ukuthi ubhekene ngempela ne-IT band syndrome hhayi enye into, kusho u-Alex Harrison, Ph.D., I-CSCS, umqeqeshi wokusebenza kwezemidlalo we-Renaissance Periodization. "Bangakwazi futhi ukugada izivivinyo ukuze baqinisekise ukuthi uthola okuningi kuzo ngezinjongo zokuvuselela kabusha," uyaphawula.

Izimbangela ze-IT Band Syndrome

Kalula nje, i-IT band syndrome ibangelwa ukulayisha ngokweqile emadolweni ngokuzivocavoca ngokweqile, kusho uYuen. Ngenkathi kusaphikiswana ngezimbangela eziqondile, kungenzeka ukuthi isephulamthetho siyisipikha ekuqeqesheni i-mileage noma umfutho kuhlanganiswe nokucindezela okwengeziwe okubekwe ku-IT band njengoba idolo ligobile, uyaphawula. (Ukungalingani kwemisipha nakho kungadala zonke izinhlobo zezinkinga.)

Izinto ezithile zingabeka abantu engcupheni enkulu ye-IT band syndrome, kusho uHarrison. Qiniseka ukuthi ulandela inqubo efanele yokufudumala neyokupholisa ngaphambi kwezikhawu ezinde zokuzivocavoca, futhi uqiniseke ukuthi wenza isikhathi sokululama phakathi kokuzivocavoca. (Ukukhuluma iqiniso, uma ungazenzi lezo zinto, uzibeka engozini yokulimala okuningi futhi.) Ezinye izinto ezigijimayo, njengemigwaqo eyehlayo noma imigwaqo ethambekile, ingangeza ingcindezi emadolweni futhi idale ukungalingani emzimbeni, kuphawula uHarrison. (Ngakho-ke uma ucabanga ukuzama ukulandela umzila, yehla kancane.) Ukugqoka izicathulo ezigugile nakho kungafaka engcupheni ye-IT band syndrome. (Uyabona? Ngikutshele ukuthi bekuyingozi ukugijima ngamateku amadala.)

Akugcini lapho: Imisipha ye-hip ebuthakathaka (engabangela nezinye izinhlungu zokugijima), ukubiza okungalawuleki lapho ufika, kanye nokuwela ngonyawo lwakho phakathi komugqa omaphakathi wesinyathelo sakho konke kungabeka ingcindezi eyengeziwe ohlangothini oluseceleni lwedolo, kusho u-Yuen. Zodwa, lezi zici azivamile ngokwanele ukubangela ubuhlungu be-IT band. Kodwa uma kuhlanganiswa nokwenyuka okukhulu kwemvamisa yokuqeqeshwa, ivolumu, noma ukuqina, zingase zenze i-cocktail yobuhlungu ukuze ikuthathe udlule onqenqemeni.

Ungayivimbela Kanjani Futhi Uyiphathe I-IT Band Syndrome

"Isikhathi sokuphumula" kungaba amagama amabili asatshwa kakhulu kubantu abathanda ukuqina - kepha leyo yindlela yokwelashwa okufanele uyilandele uma ufuna ukuba ngcono, kusho uHarrison.

1. Ukuphumula kanye neqhwa. Okokuqala, udinga ukunciphisa izinsuku ezimbalwa emisebenzini ebhebhethekisayo, njengokugijima nokuzivocavoca njengama-squats namaphaphu, kusho uYuen. Ungasebenzisa iqhwa ngobuhlungu ngaleso sikhathi futhi. (Cha, akufanele ugweqe ibhande lakho le-IT.)

2. Yelula. Kufanele futhi ufake nokukhanya okulula, amanothi kaHarrison, njengokwelulwa okujwayelekile kwe-IT band: Ukuma ume mpo, uwele unyawo lwesokudla ngaphambi konyawo lwesobunxele. Cindezela ama-hips phambili kancane bese ufinyelela izingalo phezulu nakwesokudla, uhambisa ama-hips kwesokunxele. Imilenze ehlehlisayo nezikhombisi-ndlela. (Zama lawa amanye amabhendi e-IT nawo.)

3. Ngena kalula. Okulandelayo, njengoba ubuhlungu buyadamba, sika ivolumu yakho yokuqeqesha ngamaphesenti angama-50 ukuze ukwazi ukuvumela kancane indawo ukuthi ivumelane nokuqeqeshwa futhi, kusho uYuen.

4. Thatha izinyathelo zokuvimbela. Uma usuqale ukuqeqesha futhi, noma kunjalo, uzofuna ukwengeza ukuzivocavoca okuqinisa imisipha yakho ye-glute futhi kuthuthukise ukuhlangana kwakho esimweni somlenze owodwa. "Ukuqinisa imisipha yakho ye-hip neye-core kusiza ukulawula ukunyakaza ohlangothini nobuso ngenkathi kugijima," kusho uYuen, okungasiza ekuvikeleni ukwanda kwe-IT-band ngokuzayo. Zama:

• Umlenze olele eceleni uyaphakama: Lala ngakwesokunene somzimba ebhentshini lesisindo (noma embhedeni ekhaya) unezinqulu eduze komphetho nemilenze yeluliwe, ngakho-ke zilenga onqenqemeni nezinyawo zilele phansi. Gcina emuva uqonde, futhi i-pelvis ishutheke phakathi. Phakamisa umlenze wesokunxele uze ufike ku-30 ​​kuya ku-45 degrees ngaphezu kokuvundlile, bese wehlisa kancane emuva ukuze uqale. Yenza izikhathi ezingu-15. Phinda ngakolunye uhlangothi.
• Ukuzivocavoca kwe-Hip drop: Ukuma ngomlenze owodwa, "ukunyuka" okhalweni olubhekene nalo bese ulwehlisa kancane usebenzisa imisipha yenyonga engaphandle yomlenze omile. "Ukuma eceleni eceleni kwezitebhisi kwenza indawo enhle yokuzivocavoca kwe-hip drop," kusho uHarrison. Yenza izikhathi ezingu-15. Phinda ngakolunye uhlangothi.

Ukuvimbela i-ITBS ukuthi ingakuhlukumezi futhi ngokuzayo, gxila kwifomu lakho lokugijima njengoba ubuyela ekuqeqeshweni. "Qaphela ukuthambekela kokwehlisa izinqulu zakho ohlangothini olulodwa, ukuvumela izinyawo zakho ziwele umugqa omaphakathi, noma ukuphimisela ngokweqile lapho ufika," kusho u-Yuen.

Futhi uma ukhuphula imayela lakho, kwenze lokho ngephesenti elingaphezu kuka-10 ngesonto. (Isibonelo: Uma ugijima amamayela angu-10 kuleli sonto, kufanele uhlele kuphela ukugijima cishe angu-11 ngesonto elizayo.) "Lokhu kunyuka kwanele ukushayela ukuzivumelanisa nezimo, kodwa ngokuvamile kubhekwa njengenani elingeke libangele ukuqeqeshwa ngokweqile," uyachaza. -noma, okubaluleke kakhulu, irk yakho IT band futhi.

Buyekeza kwe-