Izindlela Ezingu-8 Zokuthola Ukukhulula E-IT Band Pain

I-Iliotibial (IT) i-Band Syndrome, noma i-ITBS, ingenye yezimbangela ezivame kakhulu zobuhlungu obuzwa ngaphandle kwamadolo. Kuvame kakhulu kubagijimi, abagijimi, nabashayeli bamabhayisikili, kodwa noma yiliphi umdlali odlala imidlalo efuna ukudluliswa kwamadolo ngokuphindaphindiwe angazithola ehlangabezana nobuhlungu be-IT Band.

I-Iliotibial Band iyisisindo esinzima, esinomzimba obunzima, esakhiwa yi- fascia , egijima ngaphandle kwethanga kusukela ku-hip kuya ku-kneecap ne-tibia emlenzeni ophansi.

Ukuguquguquka nokuphindaphinda kwamadolo (njengoba kwenzeka kusebenza) kungabangela ukungezwani nokuvuvukala kwe-IT band kanye / noma i-bursa phakathi kwe-IT band kanye ne-femic epicondyle yamadolo. Ngokuhamba kwesikhathi lesi senzo siholela ku-IT Band syndrome.

Amathiphu okuvimbela i-IT Band Syndrome

Amathiphu alandelayo alandelayo angakusiza ukuvimbela i-IT Band syndrome.

1. Sebenzisa i- Foam Roller ukuze ukhulule i-IT Band . Uma une-tightness ye-IT Band, ukusebenzisa i-roller foam njalo ingenye yezinto ezinhle kakhulu ongayenza ekhaya ukuze usize ukusiza ubuhlungu bakho.
2. Faka esikhundleni izicathulo ezigijima njalo
   Kubalulekile ukushintsha izicathulo zakho zokugijima zonke amakhilomitha angu-300 kuya kwangu-500, noma zonke izinyanga ezintathu kuya kwezingu-4. Izicathulo ezifakiwe zithatha ukushaywa okuncane okungaholela ekwenzeni ukwanda kwe-IT Band ubuhlungu. Uma ugijima ngamamayela amaningi, cabanga ukushintshanisa phakathi kwezibili izicathulo ukuvumela amahora angu-24 ukukhwabanisa isikhwama sokugqoka isithuthuthu ukuze ubuyele efomini layo elihle ngaphambi kokuba usebenze kuzo futhi.

1. Khulisa kancane kancane ukugijima i-mileage . Kubalulekile ukwengeza i-mileage nokuqina kancane kancane ukuvumela umzimba ukuba ulungiselele izidingo zokusebenza. Ukwenza okuningi, maduzane kuyimbangela evamile kakhulu yokulimala ngokweqile.
2. Hlanganisa kancane kancane intaba eqhuba ukusebenza
   Ukuhamba kwe-Hill, ikakhulukazi kwehla kwebhola, kukhulisa ukuxubana kwi-IT Band futhi kunzima kuma-quadriceps. Njengokukhathala kwe-quads, balahlekelwa ikhono lokuzinza nokulawula ukuma kokulandelela ngamadolo, okwandisa ukucindezeleka kwi-IT band.

1. Gwema ukuqeqeshwa ezindaweni ezingalingani
   Uma ujwayele ukuzwa ubuhlungu emadolweni, qaphela ukuthi ugijima kuphi. Izimpande ezifakiwe noma ezingezansi zivame ukwandisa ubunzima nokuhlukunyezwa kwi-IT Band yomlenze wehla.
2. Gcina amaviki ahlanganiswe futhi afudumele
   Kwangathi abagijimi behluleka ukuvikela amadolo ngokwanele emazingeni okushisa abandayo. I-IT Band inomthelela ikakhulukazi emakhazeni futhi ochwepheshe batusa ukuthi abagijimi bagcine amadolo ahlanganiswe phakathi nemidlalo uma izinga lokushisa lingaphansi kwama-degrees angu-60.
3. Gwema njalo bese usule emva kokuzivocavoca
   Sebenzisa i- roller foam ukuze ukhulule i-IT Band emva kokuzivocavoca, lapho imisipha ifudumele futhi idinga. Uma unomusa we-IT Band noma ubuhlungu, sebenzisa ice ngemuva kokuzivocavoca njengoba kudingeka ukuze unciphise ukuvuvukala nobuhlungu.
4. Buyekeza Uhlu Lokuhlola Lokusebenza Kokulimala Kokuqapha
   Ukulandela iziqondiso ezijwayelekile kuzokusiza ukuvimbela i-IT Band Syndrome, kanye nezinye izinto eziningi ezilimalayo ezemidlalo.

> Imithombo:

> Fredericson M, et al: Quick Solutions for Iliotibial Band Syndrome. Udokotela & Sportsmedicine. 2000, uMqulu 28.

> Khaund, R. et al. I-Iliotibial Band Syndrome: Umthombo Ovamile Wezinhlungu Zezintambo. Am Fam Physician. 2005 Apr 15; 71 (8): 1545-1550.

> Fredericson M, et al. Ukuhlaziywa okulinganiselwe kokusebenza okuhambisanayo kwe-3 iliotibial band stretches. I-Arch Phys Med Rehabil. 2002; 83: 589-92