Mhlawumbi mhlawumbi i-Best IT Band Stretch
Ukutshintshela i-IT band yindlela efanelekileyo yokukhusela i- Iliotibial band friction syndrome (ITBS) . Le meko ibangela ubuhlungu be-hip okanye ubuhlungu besidolo kwaye ngelixa liba yinto echaphazelekayo yokulimala, kodwa inokuthi ingabikho kumagosa. Ngokuqhelekileyo i-ITBS idinga unyango lwangokwenyama ukunceda ukunciphisa intlungu, ukuphucula uluhlu lweendwendwe ezungeze i-hip kunye namadolo, kwaye ukuqinisa izihlunu ze-hip kunye nezihlunu ngeenxa emadolweni.
Yintoni ebangela i-ITBS Pain
Amaninzi amaninzi, ukuqina kwisakhiwo esibizwa ngokuba yi-Iliotibial (IT) band kungabangela enye ye- ITBS . Ibhanti ye-aliotibial ibhanti elixubileyo leethambo ezivela kwicala lesohlwayo sakho ukuya emadolweni. Njengoko iqela elingaqhelekanga liwela ngaphesheya, okanye i-lateral, inxalenye yodolo lakho, linokusihlamba ngokungaqhelekanga, kubangela intlungu.
Ngamanye amaxesha, ukuxinwa kwimbutho ye - aliotibial kubangela ubuhlungu be-hip. Ngokuphindaphindiweyo, ukuqina kwebhanti ye-ilitibial kubangela ubuhlungu bendoda yangaphambili, esoloko ivakalelwa njengefuthe elivuthayo, elivuthayo kwicala elingaphandle le-kneecap yakho (patella). Ukunyamezela apha kunokubangela ukuba i-kneecap yakho iphume kwimeko, kubangela i- patellofemoral syndrome okanye i- patella subluxations .
Isiotibial band friction syndrome inokunciphisa amandla akho okusebenza. Kwiimeko ezinzima, usenokuziva ubuhlungu obude obugugu xa usuka ekuhlaleni okanye ngokuhamba. Ngamanye amaxesha ukuhamba phezulu kunye nezitepsi kuba ngumngeni ukuba unayo i-ITBS.
Ukuba unesihlungu sokuguquka kwamadolo okanye utyumza intlungu , kufuneka udibane nodokotela wakho okanye umgqirha wempilo ukujonga ukuba yi-ITBS. Ingcali yakho yomzimba ingakwazi ukuvavanya imeko yakho kwaye imisele umzenzelo wokunceda ukuphucula amandla akho kunye nokuzivumelanisa nezimo kwiqela lakho le-aliotibial.
I-Best IT Band Stretch
Ukwakheka kwe-ITB ngokukhawuleza kuyindlela enkulu yokuphucula ukulungelelaniswa kwebhanti engabonakaliyo apho iwela khona umxhasi wexolo.
Nantsi indlela oyenza ngayo:
- Qala ngokulala kwelinye icala. Icala enqwenela ukusolula kufuneka libe phezulu.
- Gcina igulo lakho eliphansi lilungele ukuzinza, uze ufike emva kwaye ubambe iqhosha lomlenze wakho ophezulu uze uguqe idolo. Ufanele uzive unxibe phambi kwethanga lakho (i- quadriceps muscle ).
- Ngoxa ubambe i-knee yakho ephakamileyo, phula ngobumnene inyawo lomlenze wakho osezantsi ngaphaya kwegolo lakho eliphezulu. Sebenzisa unyawo lwakho phezu kwedolo ukuze unciphise udolo lwakho olungaphezulu phantsi. Kufuneka uzive uvakalelwa kwinqanaba le-kneecap yakho apho iqela le-aliotibi liwela emadolweni .
- Gcina le ndawo iminyaka engama-30-60, uze ukhulule. Phinda ukwelula le maxesha ama-3-5.
Olu lucalulo lunokwenziwa 2-3 amaxesha ngosuku. Kakade, ukuba unemibuzo okanye uvakalelwa intlungu, qhagamshelana nomphathiswa wakho wenyama ukuze ufumane umyalelo omnye komnye kwisebe.
Enye indlela yokwelula ibhanti ye-aliotibi yindawo emele i-ITB , eyenziwe emi ngqa eludongeni, kwaye iqondiswe ngakumbi kwibhande le-aliotibi njengoko iwela i-hip.
Isotibibial band friction syndrome inokubangela ubuhlungu emadolweni nokuxubha ubuhlungu, kwaye kunokunciphisa ukukwazi ukuhamba, ukugijima, kwaye ujabulele umsebenzi oqhelekileyo wokuzonwabisa.
Ukugqithiswa kwebhanti ye-Iliotibial ngokukodwa ngumsebenzi omnye ongayenza ukuze uncede ukuphucula ukuguquguquka kwakho ukukunceda ukuba ubuyele ngokukhawuleza kumsebenzi oqhelekileyo.