Ukuzivocavoca Okunconyiwe kwe-Iliotibial Band (ITB) Syndrome

-Delile

• 1. Umlenze olele eceleni uyaphakama
• 2. Phambili phinda ngemilenze ewele
• 3. Ubuso benkomo
• 4. Wahlala twist umgogodla
• 5. Ukwehliswa kwe-Foam roller
• Amanye amakhambi angasiza nge-ITB syndrome
• Ihlala isikhathi esingakanani i-ITB syndrome ukuphola?
• Ingabe kufanele ngiyeke ukusebenza uma ngine-ITB syndrome?
• Ukuthatha ukhiye

Ibhendi ye-iliotibial (IT) iyiqembu elijiyile le-fascia eligijima lijule ngaphesheya kwesinqe sakho futhi lifinyelele emadolweni akho angaphandle nasesiboneni.

I-IT band syndrome, ebizwa nangokuthi i-ITB syndrome, ivela ekunyakaziseni ngokweqile nokuphindaphindayo, okungaholela ebuhlungwini, ukucasuka, nokuvuvukala emadolweni akho nasemithanjeni ezungezile.

Ngenkathi i-ITB syndrome ivame ukubizwa ngokuthi idolo lomgijimi, ibuye ithinte kakhulu abaphakamisa izinsimbi, abagibeli bezintaba, nabagibeli bamabhayisikili.

Ukuzivocavoca nokwelula okuthile kungasiza ukwelapha i-ITB syndrome ngokuthuthukisa ukuguquguquka kwemvelo nokuqinisa imisipha ezungeze i-IT band yakho. Lezi zivivinyo zingavimbela nezinkinga eziqhubekayo.

Nazi izivivinyo ezinhlanu ze-IT band ukuze uqalise. Zama ukukwenza lokhu okungenani imizuzu eyi-10 ngosuku.

1. Umlenze olele eceleni uyaphakama

Lokhu kuvivinya kubhekise kubathumbi bakho abasemqoka, abama-glutes, nabezinqe, okusiza ukuthuthukisa ukuzinza. Ukuze uthole ukwesekwa okwengeziwe, goba umlenze wakho ongezansi. Ngenselelo, sebenzisa ibhande lokumelana nasemaqakaleni akho.

Ungakwenza kanjani:

1. Lala ngakwesokunxele sakho ngesinqe sakho sobunxele ngqo ngaphezulu kwesokudla sakho.
2. Gcina umzimba wakho ulayini oqondile, ucindezele isandla sakho sobunxele phansi ukuze uthole ukusekelwa.
3. Sebenzisa ingalo yakho yangakwesokudla noma umcamelo ukusekela ikhanda lakho.
4. Misa unyawo lwakho ukuze isithende sakho siphezulu kancane kunezinzwani zakho.
5. Khulisa kancane umlenze wakho wesobunxele.
6. Misa isikhashana lapha imizuzwana emi-2 kuye kwemi-5.
7. Kancane kancane buyela endaweni yokuqala.

Yenza amasethi ama-2 kuye kwangama-3 wokuphindaphinda okungu-15 kuye kwangama-20 ohlangothini ngalunye.

2. Phambili phinda ngemilenze ewele

Ukwelulwa kwesibaya esiphambili kusiza ekunciphiseni ukungezwani nokuqina ku-band yakho ye-IT. Uzozwa ukunwebeka eceleni kwemisipha ohlangothini lwethanga lakho njengoba wenza. Ukwelula ngokujulile, beka sonke isisindo sakho enyaweni yakho yangemuva.

Sebenzisa ibhlokhi noma isiphakamiso ngaphansi kwezandla zakho uma zingafinyeleli phansi, noma uma unezinhlungu ezisezingeni eliphansi. Uma unokukhathazeka ngegazi eliza ekhanda lakho, gcina umhlane wakho uphansi futhi uphakamise ikhanda.

Ungakwenza kanjani:

1. Yima ngezinyawo zakho kude-kude kude.
2. Dlula unyawo lwakho lwesobunxele ngasesandleni sakho sokudla, uqondanise izinzwane zakho ze-pinkie ngangokunokwenzeka.
3. Faka futhi welule izingalo zakho ngaphezulu.
4. Khipha umoya njengoba usiya phambili kusuka okhalweni lwakho, futhi wandise umgogodla wakho ukuze ungene phambili.
5. Finyelela izandla zakho phansi, bese uhlanganisa ngemuva kwentamo yakho.
6. Gcina amadolo akho egobile kancane.

Bamba lesi sikhundla kuze kube yiminithi elingu-1, bese wenza uhlangothi oluhlukile.

3. Ubuso benkomo

Le pose ye-yoga ikhulula ukuqina okujulile kuma-glutes akho, ezinkalweni nasemathangeni, kuthuthukisa ukuguquguquka nokuhamba. Iphinde yelule amadolo namaqakala.

Gwema ukucwila ohlangothini olulodwa. Sebenzisa isiguqo emhlabathini ngokulinganayo womabili amathambo ahleli phansi ukuze izinkalo zakho zilingane. Ukuze wenze lokhu kube lula, nweba umlenze wakho ongezansi uqonde.

Ungakwenza kanjani:

1. Gobisa idolo lakho langakwesobunxele bese ulibeka enkabeni yomzimba wakho.
2. Dweba unyawo lwakho lwesobunxele uye enqulwini.
3. Yeqa idolo lakho langakwesokudla ngaphezulu kwesobunxele, ugoqe amadolo akho.
4. Beka isithende sakho sokunene neqakala ngaphandle kwesinqe sakho sobunxele.
5. Bamba lesi sikhundla kuze kube yiminithi elingu-1.
6. Ukuya ujule, hamba izandla zakho phambili ukuze uzisongele phambili.

Bamba lesi sikhundla kuze kube yiminithi elingu-1, bese wenza uhlangothi oluhlukile.

4. Wahlala twist umgogodla

Lokhu kunwebeka kudambisa ukuqina emgogodleni wakho, okhalweni, nasemathangeni angaphandle. Ivula amahlombe nesifuba sakho, ivumela ukuma okuthuthukile nokusimama.

Ukuze welule kahle, nweba umlenze wakho ophansi uqonde ngqo. Beka isiguqo ngaphansi kwaleli dolo uma imisipha yakho iqine kakhulu.

Ungakwenza kanjani:

1. Kusukela endaweni yokuhlala phansi, goba umlenze wakho wesobunxele bese ubeka unyawo lwakho lwesobunxele ngaphandle kwesinqe sakho sokudla.
2. Gobisa umlenze wangakwesokudla bese ubeka unyawo lwakho lokunene lubheke phansi ngaphandle kwethanga lakho lesobunxele.
3. Exhale njengoba uphendukezela umzimba wakho ongezansi uye kwesokudla.
4. Beka iminwe yakho yangakwesokunxele phansi, ugoba okhalweni.
5. Songa indololwane yakho edolweni, noma ubeke indololwane yakho ngaphandle kwedolo intende yesandla ibheke phambili.
6. Bheka ehlombe lakho langemuva.

Bamba lesi sikhundla kuze kube yiminithi elingu-1, bese wenza uhlangothi oluhlukile.

5. Ukwehliswa kwe-Foam roller

Lokhu kuvivinya umzimba kudinga ukuthi ube ne-roller foam. Yisebenzise ukukhipha ukungezwani, amafindo emisipha, nokuqina eduze kwebhendi lakho le-IT.

Gxila kunoma iziphi izindawo lapho uhlangabezana khona nokuxinana noma ukucasuka. Hamba kancane kulezi zindawo.

Ungakwenza kanjani:

1. Lala ngohlangothi lwakho lokunene ithanga lakho elingaphezulu liphumule ku-roller foam.
2. Gcina umlenze wakho wangakwesokudla uqonde bese ucindezela umlenze wonyawo lwakho lwesobunxele phansi ukuze uthole ukusekelwa.
3. Beka izandla zombili phansi ukuze uzinze, noma uziphakamise ngasohlangothini lwakho lokunene.
4. I-foam igxumela phansi emadolweni akho ngaphambi kokubuyela emuva okhalweni lwakho.

Qhubeka imizuzu engama-5, bese wenza uhlangothi oluhlukile.

Amanye amakhambi angasiza nge-ITB syndrome

Kunezindlela zokwelapha eziningana ezihambisanayo ongazisebenzisa ukwelapha i-ITB syndrome. Nquma ukuthi iziphi ezilusizo kakhulu esimisweni sakho bese uzifaka ohlelweni lwakho lokuzivocavoca umzimba. Nazi ezinye okufanele uzicabangele:

• Ezemidlalo noma ukubhucungwa kwezicubu ezijulile. Ukuthanjiswa kobungcweti okwenzelwe ukuvimbela nokwelulama ekulimaleni kungathuthukisa ukuguquguquka, kunciphise ukungezwani kwemisipha, futhi kunciphise nokuqina kwemisipha.
• Ukukhululwa kwe-Myofascial. Lolu hlobo lokwelashwa ngokomzimba lisebenzisa ukubhucungwa komzimba ukudambisa izinhlungu, ukungezwani, nokuqina kwezicubu zakho ze-myofascial.
• Ukuthoma. Lokhu kwelashwa kungasiza ekudambiseni ubuhlungu nokungahambi kahle njengoba uphulukiswa ekulimaleni kwebhande le-IT.
• Ukwelashwa okushisayo nokubandayo. Lezi zindlela zokwelashwa ezilula zingasiza ekunciphiseni ubuhlungu nokuvuvukala, noma kungenzeka zingapholi ngokuphelele imbangela yokungakhululeki kwakho. Sebenzisa iphedi yokufudumeza, noma geza okushisayo noma ishawa, ukufudumeza futhi uphumule imisipha yakho. Sebenzisa iphakethe leqhwa ukunciphisa izinhlungu, ukuvuvukala nokuvuvukala. Shintsha phakathi kwezindlela njalo ngemizuzu engu-15, noma zenze eyodwa ngesikhathi.
• Ama-NSAID. Ukudambisa izinhlungu nokuvuvukala, thatha izidakamizwa ezingezona ukuvuvukala, njenge-aspirin, ibuprofen (Advil noma iMotrin), noma i-naproxen (Aleve). Sebenzisa kuphela le mithi okwesikhashana.
• Ukukhetha okunempilo. Landela ukudla okunempilo ngezithelo nemifino eningi. Hlala u-hydrated kahle ngokuphuza amanzi amaningi nangokuzitika ngezinketho zokuphuza okunempilo, njengamanzi kakhukhunathi, ijusi yemifino, netiye yamakhambi. Uma nje zingaphazamisi noma imuphi umuthi wakho, thatha izithako zemithi ezinganciphisa ubuhlungu nokuvuvukala.

Ihlala isikhathi esingakanani i-ITB syndrome ukuphola?

I-ITB syndrome ingathatha amasonto amane kuya kwayisishiyagalombili ukuphola ngokuphelele. Ngalesi sikhathi, gxila ekwelapheni umzimba wakho wonke. Gwema noma yimiphi eminye imisebenzi ebangela ubuhlungu noma ukungaphatheki kahle kule ndawo yomzimba wakho.

Ingabe kufanele ngiyeke ukusebenza uma ngine-ITB syndrome?

Kubalulekile ukuthatha ikhefu ekugijimeni ukuvimbela i-ITB syndrome ukuthi ingapheli. Awudingi ukuyeka ukusebenza unomphela, kepha kufanele uvumele umzimba wakho ukuthi ululame ngaphambi kokuqalisa kabusha inqubo yakho yokusebenza. Lokhu kubaluleke kakhulu uma ngabe ezinye zezimpawu zakho zinzima noma ziphindaphindeka.

Ungahlala usebenza ngemisebenzi enomthelela ophansi, njengokubhukuda, ukuqeqeshwa kwe-elliptical, noma i-yoga yokubuyisela esimweni.

Ukuthatha ukhiye

I-ITB syndrome yisimo esivamile, ikakhulukazi phakathi kwabagijimi, abagibeli bamabhayisikili nabagibeli bezintaba. Yehlisa ijubane bese uthatha isikhathi esiningi njengoba udinga ukubuyisa ngokugcwele.

Lezi zivivinyo ezinhlanu ze-IT band zingasiza ekwelapheni ukulimala okukhona noma zivimbele izingqinamba ezintsha ezivela.

Qhubeka nokwenza lezi zivivinyo noma ngabe usulaphekile. Kungathatha amasonto noma izinyanga ezimbalwa ngaphambi kokuthi ubone imiphumela.