Kungenzeka yini ukuthi iPiriformis Syndrome Yimbangela Yobuhlungu Bakho Esinqeni?

-Delile

• I-WTF iyi-piriformis?
• Iyini i-piriformis syndrome?
• Yini ebangela i-piriformis syndrome?
• Ixilongwa kanjani i-piriformis syndrome?
• Iphathwa kanjani futhi ivinjwe kanjani i-piriformis syndrome?
• Buyekeza kwe-

Yisizini yemarathon ngokusemthethweni futhi lokho kusho ukuthi abagijimi bagiya kakhulu kunangaphambili. Uma ungumuntu ojwayelekile, cishe uke wezwa (kanye/noma wahlushwa) ngokubulawa kokulimala okuvamile okuhlobene nokugijima-plantar fasciitis, iliotibial band (IT band) syndrome, noma idolo lomgijimi elivamile kakhulu. . Kepha kunenye inkinga engokoqobo yezinhlungu ezibizwa nge-piriformis syndrome engakucasha-futhi ingakukhathaza noma ngabe ungumgijimi noma cha.

Uma une-glute yangaphandle noma ubuhlungu obuphansi emuva, kunethuba lokuthi une-piriformis ecasukile. Thola ulwazi ngokuthi kusho ukuthini, kungani ungaba nayo, nokuthi ungabuyela kanjani ekuchobozeni imigomo yakho yokufaneleka, ngaphandle kwezinhlungu.

I-WTF iyi-piriformis?

Iningi labantu licabanga nge-butt yabo njenge-gluteus maximus kuphela-kodwa nakuba leyo yinkimbinkimbi enkulu kakhulu ye-glute, ngokuqinisekile akuyona yodwa. Enye yazo i-piriformis, isicubu esincane esijule ku-glute yakho esixhuma ingaphambili le-sacrum yakho (ithambo eliseduze nomgogodla wakho, ngenhla nje kwethambo lomsila) ngaphandle kwangaphandle kwethambo lakho lesifazane (ithambo lamathanga), ngokusho kukaClifford Stark, DO, umqondisi wezokwelapha kwaSports Medicine e-Chelsea eNew York City. Ingenye yemisipha eyisithupha enesibopho sokuzungezisa kanye nokusimamisa inqulu yakho, kwengeza uJeff Yellin, umelaphi womzimba kanye nomqondisi womtholampilo wesifunda ku-Professional Physical Therapy.

Iyini i-piriformis syndrome?

Imisipha ye-piriformis ilele ngaphakathi embotsheni yakho, futhi, iningi labantu, ligijima ngqo ngaphezulu kwesibindi se-sciatic (inzwa ende kunazo zonke futhi enkulu kunazo zonke emzimbeni womuntu, esukela phansi komgogodla wakho wehle imilenze yakho uye kwakho izinzwane), kusho uYellin. I-muscle spasms, ukuqina, ukulahlekelwa ukuhamba, noma ukuvuvukala kwe-piriformis kungacindezela noma kucasule i-nerve ye-sciatic, ukuthumela ubuhlungu, ukugubha, noma ukuphazamiseka nge-butt yakho, futhi ngezinye izikhathi ngemuva naphansi komlenze wakho. Uzozwa imizwa noma nini lapho kuthinteka imisipha — ezimweni ezimbi kakhulu, kusuka ekumeni nasekuhambeni — noma ngesikhathi sokugijima noma sokuzivocavoca njengamaphaphu, izitebhisi, izikwele, njll.

Yini ebangela i-piriformis syndrome?

Izindaba ezimbi: I-anatomy yakho kungenzeka isolwe. Akuwona wonke umuntu we-sciatic nerve chills ngaphansi kwe-piriformis-kukhona ukuhlukahluka kwe-anatomical lapho i-nerve igijima khona endaweni engase ikubeke phambili ku-piriformis syndrome, kusho uDkt Stark. Kubantu abangamaphesenti angu-22, inzwa ye-sciatic ayigijimi nje ngaphansi kwe-piriformis, kodwa ibhoboza imisipha, ihlukanise i-piriformis, noma kokubili, okwenza kube lula ukuthuthukisa i-piriformis syndrome, ngokusho kokubuyekezwa kwe-2008 eshicilelwe. kwe Ijenali ye-American Osteopathic Association. Futhi i-cherry ngaphezulu: I-Piriformis syndrome nayo ivame kakhulu kwabesifazane kunakubesilisa.

I-anatomy eceleni, noma yiziphi izingqinamba zemisipha ye-piriformis zingayicasula leyo nzwa ye-sciatic: "Kungaba ukucindezela, lapho umane usebenzise ngokweqile imisipha bese iba lukhuni futhi ingenalo lelo khono lokushibilika, ushelele, futhi welule indlela edinga ngayo , okucindezela imizwa,” kusho uYellin. Kungase futhi kube ukungalingani kwemisipha ngaphakathi kwe-hip. "Ngemisipha emincane eqinisiwe ngaphakathi kwe-hip kanye ne-back back area, uma omunye esebenza ngokweqile futhi omunye esebenza kancane futhi uqhubeka nokuthuthukisa lawo maphethini angalungile, angadala nezimpawu," usho kanje.

Lesi simo sivame kakhulu kubagijimi, ngenxa ye-biomechanics edlalwayo: "Njalo lapho uthatha igxathu eliya phambili futhi uhlala emlenzeni owodwa, lowo mlenze wangaphambili ufuna ukujikeleza ngaphakathi futhi uwele phansi nangaphakathi ngenxa yamandla amakhulu nomthelela," kusho uYellin. "Kulokhu, i-piriformis isebenza njenge-stabilizer eguquguqukayo, ijikeleza ngaphandle i-hip futhi ivimbele lowo mlenze ukuba ungawi phansi futhi ungene." Lapho lokhu kunyakaza kuphindwa kaninginingi, i-piriformis ingacasuka.

Kodwa abagijimi akubona bodwa abasengcupheni: Ukubulawa konke kwezinto — ukuhlala isikhathi eside, ukukhuphuka nokuhla izitebhisi, nokuvivinya umzimba okuphansi — kungadala izingqinamba ku-piriformis.

Ixilongwa kanjani i-piriformis syndrome?

Ngeshwa, ngoba lezi zimpawu ezifanayo zingaba amafulegi abomvu kwezinye izinkinga (njenge-disc herniated noma i-bulging emgodleni ophansi), i-piriformis syndrome ingaba nzima ukuyihlola, kusho uDkt Stark.

"Ngisho nokuhlolwa kwe-imaging yokuxilonga okufana ne-MRIs kungadukisa, njengoba kuvame ukuveza isifo se-disc okungenzeka ukuthi ngokwaso asibangeli izimpawu, futhi ngezinye izikhathi inhlanganisela yezinto ezibangela inkinga," usho kanje.

Uma ucabanga ukuthi i-piriformis yakho iyasebenza, ukubheja kwakho okuhle kakhulu ukuthi kubonwe udokotela, kusho u-Yellin. Awufuni ukuqala ukuqagela nokuzixilonga ngenxa yokuthi kungenzeka ukuthi kungenye yalezi ezinye zezinkinga ezinkulu njengokulimala kwe-disc noma i-pinched pin emgogodleni wakho.

Iphathwa kanjani futhi ivinjwe kanjani i-piriformis syndrome?

Ngenhlanhla, kunezinto ezilula ongayenza ukuze uvimbele futhi unciphise (nakuba ungelapheki) i-piriformis syndrome:

1. Yelula, welula, welula: Nina bafana — yekani ukweqa ukwelulwa ngemuva kokugijima. Kungenye yezinto ezinhlanu bonke abelaphi bomzimba abafuna abagijimi bazenze ukugwema ukulimala. Ukubheja kwakho okubili okuhle kakhulu kokwelula leyo piriformis? Dweba ukuma okulula nokwamajuba, kusho uYellin. Phinda izikhathi ezintathu kuya kweziyisihlanu, ubambe imizuzwana engu-30 ngayinye. (Ngenkathi ukuyo, engeza lezi zimo ze-yoga ezingu-11 ezilungele abagijimi esimisweni sakho.)
2. Umsebenzi wezicubu ezithambile: "Zicabange uthola ifindo kufotokili yakho," kusho uYellin. "Kwenzekani uma udonsa intambo? Iyaqina. Kwesinye isikhathi ukuzelula nje akwanele, futhi kufanele ukhombe izindawo ezithile ngqo." Ukulungisa? Zama ukukhishwa kwe-self-myofascial (nge-roller foam noma nge-lacrosse ball) noma ubone i-massage Therapist ukuze ikhululwe ngokusebenzayo. (Vele ungakwenzi foam ukugoqa i-IT band yakho.)
3. Bhekana nokungalingani kwemisipha yakho. Amaqhawe amaningi ngempelasonto (abantu abanemisebenzi edeskini abasebenza ngaphandle kwehhovisi) bane-hip flexors eqinile yokuhlala usuku lonke, kusho uYellin, okungasho ukuthi nabo banamahloni abuthaka ngenxa yalokho. Ungakwazi ukukhomba lokhu nokunye ukungalingani kwemisipha ngokubona umelaphi womzimba. (Ungayi-DIY kancane ekhaya ngalezi zinyathelo ezinhlanu zokungalingani kwemisipha ye-nix, kepha uchwepheshe angakunika ukugcwala okugcwele.)

Mane ukhumbule ukuthi lezi akusona isixazululo saphakade: "Kufana nanoma yini nje ngamandla nokuguquguquka: Ubeka konke lokho kusebenza ukuzuza," kusho uYellin. Uma uyeka ukwenza ukunweba noma ukuqinisa izivivinyo ezisize ukuqeda i-piriformis syndrome yakho, kunamathuba amaningi okuthi ibuye, usho kanje.

Buyekeza kwe-