I-Iliotibial (IT) Intlungu yeBhan

Isizathu kunye noPiliso lwe-Iliotibial Band Syndrome

Ibhanti ye-idiyobial (i-IT) ibhekele i-bhokisi yangaphandle okanye intlungu ye-hip. Isotibibial band friction syndrome inokubangela ukugqithisa, ukugqithisa, okanye ukugqithisa kwiintlungu ezibukhali, zibuhlungu kwiindawo ezithile ngaphaya kwamadolo kunye nentambo ephantsi. Kwabadlali abathile, i-tight band iyabangela ubuhlungu be-hip.

I-Iliotibial Band

Ibhande le-aliotibial liqini elinamandla, elinamaqela amathishu asebenzayo asebenza ngaphandle komlenze.

I-IT band iqalisa kwi-hip kwaye igijima ngapha kwethanga langaphandle kwaye ifakela kumda wangaphandle wesifuba shin (tibia) nje ngaphantsi kwexolo elihlangeneyo . Ibhendi isebenza kunye ne-quadriceps (imisipha yamathanga) ukubonelela ukuzinza ngaphandle kwexolo elihlangeneyo ngexesha lokunyakaza.

Iimbangela ze-Iliotibial Band Pain

I-liotibial band syndrome yiphumo lokuvuvukala iqela le- aliotibial . I-IT band syndrome kukulimala ngokuqhelekileyo kubagijimi okanye nabanye abadlali abaqhubela uqeqesho okanye ngexesha lezemidlalo. I-IT band isebenza ngokusisiseko njengesigxina ngexesha lokusebenza kwaye inokucaphuka ngenxa yokusetyenziswa kakubi. Intlungu ibukeka ngokubonakalayo kwimbombo yangaphandle (egxininiswayo) emadolweni okanye emathangeni angaphantsi, kodwa inokuthi ivezwe kufuphi ne-hip. Intlungu idla ngokugqithiseleyo xa ihla isiteyuka okanye iphakama kwindawo ehleli kuyo.

Izizathu eziqhelekileyo ze-IT band syndrome zi:

• Ukusetyenziswa kakubi
• Ukwandisa uqeqesho ngokukhawuleza
• Ukuthwala i-syndrome
• Ukubuya kwingozi emva kwangoko

• I-biomechanics
• Ezinye iimpazamo zoqeqesho

I-IT band syndrome iyaxhaphaza kubagijimi abenza umsebenzi ongenakulinganiselayo, ophindaphindiweyo njengokusebenza kuphela kwicala elinye kwendlela egcotyelelweyo okanye ehamba ngendlela enye ecaleni komzila. Uninzi lweendlela eziya kumacala kunye nokusebenza ngaphaya komda obangela ukuba unyawo olungaphandle lube ngaphantsi kweenyawo zangaphakathi.

Oku, kubangela ukuba i-pelvis iqhubekele kwelinye icala kwaye igxininise i-IT band.

Ukungaqhelekanga kwezinto ze-biomechanical ezingakhokelela kwiingxaki ze-IT band zibandakanya ukubizwa ngokunyanisekileyo kwonyawo, ukungahambani komlenze, ukukhawuleza kwentsimbi, kunye "nokuthoba" imilenze. Ubunzima bomzimba okanye ukungabikho kokuguquguquka kwi-gluteal (buttock) okanye i-quadriceps (intamo) imisipha inokunyusa ingozi yokulimala kwe-IT band. Iimidlalo zengqondo zonyango zivame ukusebenzisa uhlalutyo lwe-videotape ukufumanisa nayiphi na ingxaki ze-biomechanical kunye nokwenza izilungiso kumandla okanye ubuthathaka okanye ubunzima.

Unyango

Ukunyangwa kwe- IT band syrirome syndrome ngokubanzi kubandakanya indlela epheleleyo, kuquka:

• I-RICE : Ukuphumla, iqhwa, ukunyanzela, kunye nokuphakama yindlela efanelekileyo yokuphatha intlungu yokuqala ye-IT band.
• Ulwaphulo lomzimba: Iingcali zingasebenzisa i-ultrasound kunye nezinye iindlela zokunceda ama-tissue awonzakeleyo aphilise ngokukhawuleza. I-PT enekhono inokukunceda ukulungisa nayiphina impazamo ye-biomechanical okanye yokuqeqesha, kwaye ikufundise indlela yokwenza izinto ezifanelekileyo zokuguquguquka.
• Umsebenzi owehlisiwe: Abagijimi abaneentlungu ze-IT kufuneka banciphise ukusebenza kwee-mileage baze baqaphele iimpawu zokuxhatshazwa kwe-syndrome.
• Ukukhululwa kwe-myofascial foam roller. Ukusebenzisa i-roller foam ukukhulula izicubu zinokuba zibuhlungu, kodwa abadlali abaninzi banempumelelo ngolu hlobo.

• Amachiza anqabileyo: Oku kungasetyenziselwa ukunciphisa intlungu nokuvuvukala.
• Ukuphumla nokubuyiselwa: Ukuphumla kuyindawo ebalulekileyo yokufumana kwakhona kwaye kufuneka igcinwe njengenxalenye yoqeqesho olufanelekileyo.

Ukukhusela i-IT Band Syndrome

Iingcebiso ezilandelayo zinokukunceda ukukhusela i-IT yesifo sesifo esingapheliyo:

1. Ukuba ungumgijimi, hlaziya indlela yokuthintela ukulimala kokusetyenziswa kakubi. Oku kubandakanya ukwandisa umgama wam kungabi ngaphezu kweepesenti ezili-10 ngeveki, kuthatha usuku lokuphumla phakathi kweentsuku zokusebenza, kunye nesantya sokwakha okanye ukunyaniseka kancinci.
2. Iimpawu zokuqinisa i-IT zibandakanya ezo zijolise ngabajikelezi be-hip zangaphandle. Enye indlela elula yokwenza oku kukusebenza komlenze oyedwa. Yenza oku phambi kwesibuko uze uqinisekise ukuba i-pelvis yakho ayifuni kwicala elinye ngexesha le-reps.

1. I-IT band yokuziqhelanisa izakhono kunokunceda ukukhusela ukucasuka kwi-IT band tightness.
2. Sebenzisa izicathulo ezifanelekileyo. Isixa senkxaso okanye isikhombiso kwizihlangu zakho kunokunyusa okanye ukunciphisa imiba ye-IT band, ke qi niseka ukuba ukhethe izicathulo ezifanelekileyo zemidlalo yakho.
3. Cinga ukusebenzisa i-orthotics okanye ukufaka. Enye ingxaki ye-IT band ingancedwa ngokusebenzisa isithethe okanye i-orthotics yokuthengisa, ingakumbi ukuba unemigodi ephezulu.
4. Shintsha izicathulo zokuguga. Ukugijima emandulo, izihlangu ezigugu zinokunyusa ubuhlungu be-IT band, ngoko uguqule izicathulo zakho ngezikhathi eziqhelekileyo, ubuncinane yonke iekhilomitha ezingama-400.
5. Gwema u kuqhuba. Ukuqeqesha okuninzi okanye kaninzi kunokwenza ukuba zonke iintlungu neentlungu zibi kakhulu, ngoko ke uphumle uze uphinde ufumane emva kokusebenza kanzima.
6. Uloliwe. Ukwenza into efanayo ngokuphindaphindiweyo kwenza ukuba kube nzima kunzima. Hlanganisa uqeqesho lwakho ukulinganisela umzimba wakho.
7. Fumana ukuphumla okwaneleyo kunye nokubuyisela. Ukusebenza ngokukhawuleza ukuphakama okukhulu kunokwenza okubi ngaphezu kokulungileyo. Funda indlela ukuphumla kungakuphucula uqeqesho lwakho.
8. Zama ukubuyela emva ukulungisa ukungalingani kwemisipha nokunciphisa uxinzelelo emadolweni.
9. Qalisa kwi-soft, level level okanye enye indlela ehamba kuyo indlela yokuphepha ukugxininisa i-IT band.

I-IT band syrrome syringe ayifanele ibe yinkinga engapheliyo. Ubuncinane bokuthintela kunye nokuxilongwa ngokufanelekileyo kwesi sizathu kunokukhokelela ekuhlaleni ngokupheleleyo.

> Imithombo:

> Iliotibial Band Syndrome-Aftercare. MedlinePlus. https://medlineplus.gov/ency/patientinstructions/000683.htm.

> Worp MPVD, Horst NVD, Wijer AD, Backx FJ, Sanden MWN-VD. I-Iliotibial Band Syndrome kuBagijimi. LwezeMidlalo . 2012; 42 (11): 969-992. i-doi: 10.2165 / 11635400-000000000-00000.