Ungabelapha kanjani ubuhlungu ohlangothini lwamadolo

-Delile

• Yelashwa kanjani
• Ukwelulela i-iliotibial
• Ukukhululwa kweMyofascial nge-roller
• KT ukuthepha ukunciphisa ukungqubuzana
• Ungasibona kanjani lesi sifo
• Ungabugwema kanjani ubuhlungu be-lateral

Ubuhlungu ohlangothini lwamadolo ngokuvamile buwuphawu lwe-iliotibial band syndrome, eyaziwa nangokuthi idolo lomgijimi, elibonakala ngobuhlungu kuleyo ndawo futhi okuvame ukuvela kubagibeli bamabhayisikili noma kubagijimi bamabanga amade, okungenzeka noma cha babe abasubathi.

Ukwelapha lesi sifo, kunconywa ukuthi uthintane nodokotela wamathambo noma we-physiotherapist bese ulandela imihlahlandlela yokwelashwa, okuvame ukufaka ukusetshenziswa kwamafutha okulwa nokuvuvukala, amasu wokukhipha i-myofascial kanye nokwelula umzimba.

Lobu buhlungu budalwa ikakhulukazi ukungqubuzana komgogodla we-femur, eduze kwedolo, ogcina udale ukuvuvukala kule ndawo. Isizathu esivamile iqiniso lokuthi umuntu ugijima kumathrekhi ayindilinga, ngaso sonke isikhathi esiya ohlangothini olufanayo noma ezinsikeni, ezigcina zilayishe kakhulu uhlangothi lwamadolo.

Yelashwa kanjani

Ukugxila kokuqala ukwelapha i-iliotibial band syndrome ukulwa nokuvuvukala kusetshenziswa amafutha okulwa nokuvuvukala angasetshenziswa endaweni ebuhlungu amahlandla ama-2 kuye kathathu ngosuku, nge-massage encane, kuze kube yilapho umkhiqizo umuncwa ngokuphelele yisikhumba. Ukubeka amaphakethe eqhwa nakho kuyasiza ekunciphiseni izinhlungu nokulwa nokuvuvukala, kepha akufanele kusetshenziswe ukuxhumana ngqo nesikhumba ukugwema ingozi yokusha ngakho-ke akumele kusetshenziswe ngaphezu kwemizuzu engu-15 isikhathi ngasinye.

Kubalulekile futhi ukwenza ukuzivocavoca okweluliweyo nayo yonke imisipha esifundeni esisemaceleni sethanga nethanga, esibizwa nge-tensor fascia lata, kepha inqubo esebenza kahle kakhulu ukukhipha i-ligament usebenzisa i-massage ball equkethe 'imiqolo' emincane, usebenzisa umqulu wegwebu eliqinile lokuhlikihla indawo noma ukusebenzisa amathiphu wesithupha sakho nomunwe wokukhomba ukugcoba indawo ebuhlungu.

• Ukwelulela i-iliotibial

Lala ngomhlane bese usebenzisa ibhande noma itheyiphu ukungena ngaphansi konyawo lwakho bese uphakamisa umlenze wakho ngangokunokwenzeka uze uzwe sonke isifunda sangemuva sethambo bese ugoba umlenze wakho eceleni, ubheke maphakathi nomzimba , uze uzwe ukunwetshwa kwesifunda sonke se-lateral somlenze, lapho kukhona khona ubuhlungu. Yima kuleso sikhundla imizuzwana engama-30 ngeminithi eli-1 isikhathi ngasinye bese uphinda ukuvivinya umzimba okungenani okungu-3 ngaphambi nangemva kokusebenzisa i-roller.

Kulokhu kunweba kubalulekile ukuthi ungasusi izinkalo zakho phansi, uma kubukeka kulula, ungagobisa umlenze ophambene kancane ukugcina umgogodla ubekwe kahle phansi.

• Ukukhululwa kweMyofascial nge-roller

Lala ngohlangothi lwakho phezu kwe-roller ekhombisa isithombe bese uslayida i-roller phansi, usebenzisa isisindo somzimba ukuze uhlikihle sonke isifunda se-lateral imizuzu emi-2 kuya kwengu-7. Ungaphinda uhlikihle indawo ebuhlungu ngebhola lethenisi noma nge-massage ibhola phansi, usebenzisa isisindo somzimba wakho.

• KT ukuthepha ukunciphisa ukungqubuzana

Ukufaka iribhoni ukuthepha kuso sonke isifunda se-lateral sethanga futhi kuyindlela enhle yokwehlisa ukungqubuzana kwezicubu nethambo. Itheyipu kufanele ibekwe emunweni we-1 ngaphansi komugqa wamadolo nangaphesheya kwethoni yemisipha ne-iliotibial, kepha ukuze ube nomphumela olindelekile, kufanele ubekwe phakathi nokwelula kwalesi sicubu. Ngalokhu, umuntu udinga ukuwela umlenze bese encika isiqu phambili nangakolunye uhlangothi kusuka ekulimaleni, ubude bale tepi kufanele bube cishe ngama-20 cm. Ithephu yesibili ingasetshenziswa isikwe phakathi ukugoqa isisu semisipha ye-iliotibial, eduze kwesinqe.

Ungasibona kanjani lesi sifo

I-iliotibial band syndrome inobuhlungu besibonakaliso ohlangothini lwamadolo oluba nzima lapho ugijima nalapho unyuka noma wehla izitebhisi. Ubuhlungu buvame kakhulu emadolweni, kepha bungadlulela okhalweni, bube nomthelela kuyo yonke ingxenye ethangeni eseceleni.

Ukuxilongwa kungenziwa udokotela, i-physiotherapist noma umqeqeshi futhi akudingi ukuhlolwa kwe-imaging njenge-X-ray ngoba i-lesion ayivezi ushintsho lwethambo, kepha ukukhipha okunye okucatshangwayo, udokotela angancoma ukusebenza kwayo.

Ungabugwema kanjani ubuhlungu be-lateral

Enye yezindlela zokwelapha lesi sifo ukuqinisa imisipha ye-hip ngoba idolo lingaba phakathi nendawo, kunciphise ubungozi balokhu kungqubuzana okubangela ukuvuvukala futhi, ngenxa yalokho, ubuhlungu. Ukuzivocavoca nge-pilates kungaba wusizo olukhulu ekweluleni nasekuqiniseni imisipha yemilenze nama-glutes, kulungisa umzimba wonke.

Ukulungisa igxathu ekugijimeni kubalulekile futhi ukugoba idolo kancane ngenkathi ugijimela ukuqinisa umthelela ngomhlabathi yingakho kunganconyelwa ukugijima ngomlenze njalo welule kakhulu ngoba kwandisa ubungozi bokungqubuzana band iliotibial.

Kubantu amadolo ajike ngokwemvelo angena ngaphakathi noma ngonyawo oluyisicaba, kubalulekile futhi ukulungisa lezi zinguquko ngokwelashwa ngokomzimba ngokufundiswa kabusha kwangemuva komhlaba ukuze kuncishiswe ingozi yokuphindeka kwalokhu kuvuvukala.