I-Iliotibial (IT) Ibhodi ichonga ukuphatha i-ITBS

Ibhendi ye-aliotibial is fascia ephathekayo enamaqabunga evela kwingxenyana yangaphandle yomlenze kwaye iqhubekele ecaleni lamadolo. Emva kwemisebenzi efana nokuhamba, ukuhamba, okanye ukuhamba, ibhendi ye-idiyobiyo ingaba yomeleleyo kwaye ifuthe. Oku kubangela imeko eyaziwa ngokuba yi-anaotibial band syndrome (ITBS).

Isiotibial band syndrome ibonakaliswe intlungu ecaleni kwethanga kunye namadolo. Kuyenzeka xa iqela elincinci elisezantsi lidala ukungqubuzana phezu kwenyonga kunye nokuguqa ngamadolo. Le ngxabano ibangela ukuvuvukala kwe-fascia. Ukuphumla nokululaza ngamanyathelo okuqala kunyango lwe-liotibial band.

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Indlela Ukuxhoma Kungakunceda Iingatibial Band Problems

Ukuba unayo i-ITBS , unokufumana inzuzo kwipilisi yokwenyama ukuze uncede ukuphatha imeko yakho. Umgqirha wakho wenyama unokuvavanya uluhlu lwenkqantosi kunye namandla kwaye umisele ukusetyenziswa kwemisebenzi - enjengeyolulele kule nkqubo - ukukunceda ukuphatha i-ITBS yakho.

Khumbula ukujonga ngogqirha wakho ngaphambi kokuba uqale le - okanye nayiphi na enye inkqubo yokusebenzisa i-Iliotibial band syndrome.

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I-World's Greatest Ilitibial Band

Ufuna ukulula kakhulu ibhanti yakho ye-Iliotibial njengoko uwela emadolweni? Emva koko lolu hlobo lusele kuwe. Uninzi lwabaphili bezilwanyana bayazi malunga nalo, kodwa akukho zigulane ezininzi ezizisebenzisa. Nantsi indlela owenza ngayo i-bandelying iliotibial band bandula :

1. Thetha kwicala lakho ngegama lakho elichaphazelekayo.
2. Bhonqa idolo lakho eliphezulu uze ubambe iqhosha lakho. Ufanele uzive u-tightness kwi-muscle yakho ye-quadriceps ngale nto.
3. Phindela emva koko, uze ubeke unyawo lwakho olusecaleni kwicala lakho eliphezulu.
4. Ngenisa ngobumnene unyawo lwakho emadolweni ukuya phansi, ulungelelanisa inxalenye yentsimbi yakho ephezulu.
5. Umele uzive ulula ehlangothini lomxolo apho i-IT band iwela khona idolo.
6. Yibambe isalula imizuzwana ye-15 ukuya kwe-20, uze ukhulule.
7. Phinda amaxesha amathathu ukuya kuma-5.

Qinisekisa ukuba ugcine umzimba wakho uhleli ngexesha lokulula - akukho ukugodla ngasemva. Xa unako ukuzigcina ungathathi hlangothi, bhetele ululame uya kufumana.

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Uhleli i-Hip kunye ne-ITB

Ukwelula okukhulu kwe-ITB yakho kunye ne-hip yakho kunye ne-piriformis yoluhlu lokujikeleza kwe-hip. Nantsi indlela oyenza ngayo:

1. Hlala kunye nemilenze yakho yongezwe phambi kwakho.
2. Unqamle ukubandakanya (ukulimaza) umlenze phezu komnye umlenze, ukuguqa ngamadolo nokubeka unyawo lwakho lusezantsi phantsi.
3. Yitshintshe umzimba wakho ukuba ukhangele phezu kwegxalaba kwicala elichaphazelekayo kude uziva ulula.
4. Ubambe imizuzwana engama-30.
5. Phinda kwakhona amaxesha amane.

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I-ITB Stretch ehleliyo

Ukuma kwe-ITB iselungileyo kuba kungenziwa nakweyiphi na indawo - ekhaya okanye kwiofisi okanye kwindawo yokuzivocavoca ngaphambi kokusebenza. Unokuxhomekeka eludongeni ukulinganisela ukuba kulula. Nantsi indlela oyenza ngayo:

1. Yima ngokuthe tye.
2. Umnqamlezo ochaphazelekayo (ukulimaza) umlenze ube ngumlenze ochaseneyo.
3. Uncike kwicala elingenakuvulwa (kude necala elide) de uziva ululale kwiqela elichaphazelekayo.
4. Ubambe imizuzwana engama-30.
5. Ngaphantsi kwemilenze yakho kwaye ume ngokuthe ngqo.
6. Phinda kwakhona amaxesha amane.

Abanye abantu baziva belula endaweni yabo ye-hip apho i-ITB ivela khona, ngelixa abanye beziva bexinekile emadolweni ngeli thuba.

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I-Knee To Opposite Footband Stretch

Nantsi ukulula okuphumayo ukujikeleza isimiso sakho se-ITB eselulela:

1. Uxoxe ngomva wakho.
2. Ukuguqa ngamadolo abandakanyekayo (ukulimaza) umlenze.
3. Ukuqonda emva komgca onomlenze onyawo ngezandla zombini uze uthathe umlenze ochaphazelekayo ukuya kwelinye icala.
4. Ubambe imizuzwana engama-30.
5. Phula umlenze wakho.
6. Phinda kwakhona amaxesha amane.

Ukubamba i-ITB yakho inokuba yinto enye yenkqubo yakho yokubuyiselwa kwe-syndrome ye-banditis. Abantu abaninzi abane-ITBS nabo bayazuza ekuqiniseni izihlunu zakho ze-hip kunye nokusebenza ukuphucula ukulinganisela kunye nokusebenza kwemishini. I-PT yakho inokusinceda uqonde inkqubo engcono ye-ITBS yakho kwaye inokukunceda ukuba ubuyele kumgangatho wakho wokusebenza ngokukhawuleza nangokukhuselekileyo.

Ehlelwe yiBrett Sears, PT.