Ulwaphulo lweZinyango Uvavanyo lwe-Iliotibial Band Friction Syndrome

Ukuba unayo isotibial band friction syndrome (i-ITBS) , yintoni omele ulindele kwiprogram yokuzivocavoca umzimba?

Isiotibial band friction syndrome yimeko ebuhlungu echaphazela abagijimi kunye nabadlali, nangona nabani na onokukufumana ngexesha elinye. Iimpawu ziquka intlungu ebukhali okanye obuvuthayo kwi-latal, okanye ngaphandle, into eguqa ngayo. Ubuhlungu buhlala bubi kakhulu ngokusebenza nokuphucula ngokuphumla, nangona abantu abaneimeko ezinzima ze-ITBS banokuva ubunzima xa bephumla.

Ukuba unayo i-ITBS, unokufumana inzuzo yonyango ukuze uncede ukulawula iimpawu zakho kwaye uncede ukubuyisela izinga lakho lomsebenzi. Iinjongo zonyango lomzimba zi:

• Nciphise intlungu kunye nokuvuvukala
• Ukuphucula uguquko
• Phucula amandla
• Ukufumana ukuhamba ngokuqhelekileyo kokusebenza.

Enye yezona zinto zibaluleke kakhulu kwi-ITBS yakho ye-rehab ngumsebenzi. Umgulana wakho womzimba kufuneka anikeze iziko ozenzayo kwiikliniki yasePT kwaye njengenxalenye yenkqubo yovavanyo lwendlu. Ukuzivocavoca kufuneka kugxininise kwimpembelelo ethile enokuthi ibangele ubuhlungu bebhanti ye-Iliotibial.

Nantsi isampula yokuqhuba isampula ye-ITBS ukuba i-PT inokumisela yona. Iqala ngokunyameka ngokulula kwithenda yakho ye-IT kwaye iqhubela phambili ekuqiniseni, ukulinganisela, kunye nokusetyenziswa kwe-plyometric. Khumbula, ukulimala komntu ngamnye kuhlukile, kunye neprogram yakho yokuzilolonga ye-ITBS inokuhluka. Kufuneka ukhangele kunye nodokotela wakho ngaphambi kokuba uqale le, okanye nayiphi na enye, sebenzisa inkqubo ye-Iliotibial band friction syndrome.

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I-Iliotibial Band idibanisa

Umgulana wakho womzimba unokumisela ibhanti ye-aliotibi elula njengenxalenye yesicwangciso sakho sokubuyisela i-ITBS. Ezi zibonisa uncedo ngokunyanisekileyo ukuluhluza iqela lakho le-aliotibial, ukuphucula ubukhulu beetyhuse ukujamelana nemimoya elula.

I-banditi ye-Iliotibial stretch ingaquka:

• Ukuma kwebhanti ye-standotibial
• Icala elincinci elisezantsi le-band
• Ijuba lilula

Yenza isisombululo ngasinye sesithathu, ubambe iselula imizuzwana emashumi amathathu. Qiniseka ukuba uphumule ngokugcwele ngexesha ulula.

Ukuba uvakalelwa nayiphi na intlungu xa ulula iqela lakho le-aliotibial, yima uze ukhangele kunye nomzimba wakho.

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I-Hamstring kunye ne-Quadriceps

Ngamanye amaxesha, ezinye izihlunu zamathanga kunye nemilenze yakho zingabandakanywa nje ngokuba yintlungu kwi-ITBS yakho intlungu. Umgulana wakho womzimba unokumisela isilathiso se-quadriceps okanye intambo yokunciphisa ukunceda ukuphucula ukuguquguquka okubanzi kwintlambo yakho kunye nokuguqa ngamadolo.

Ukudibanisa kungaquka:

• Ithawula ityhula
• Ithawula isalathiso sophula
• Ukunyuka kwethambile
• Icala elisezantsi le-quad stretch

Yibambe iqhosha ngalinye emva kwemizuzwana engama-30 kwaye ulandelelanisa kathathu. Ukuba uvakalelwa intlungu ngelixa usolule, yima uze ukhangele kunye nomzimba wakho wenyama.

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Ukuqinisa ii-Hip-exercising Exercises

Uphando lubonisa ukuba i-ITBS kunye nezinye iindlela zokuzilimaza ngokuxhatshazwa emadolweni kungabangela ubuthathaka kwimisipha yakho. I-gluteus medius muscle inoxanduva lokugcina amadolo akho Ukulungelelaniswa okuchanekileyo ngelixa uhamba, ugijima, okanye uxhuma. Ukuba ababuthathaka, unokubandezeleka "kwi-kinetic chain". idolo lakho lingaphendukela ngaphakathi. Oku kunokubeka uxinzelelo olubi kunye noxinzelelo emadolweni naseliyobibi.

Ukuba unayo i-ITBS, unokufumana inzuzo yokuqinisa ukunyusa. Ezi ziquka:

• Umlenze ochanekileyo uphakamisa
• Amabhuloho kunye namabhanti omlenze omnye
• Iigobolondo zeClam
• Ibhendi yecala iyahamba
• Ukunyuka kwama-Hip

Yenza okuphindaphindiweyo kwe-10 ukuya kwe-15 kwintsebenzo nganye, amaxesha amathathu ukuya kwezi-4 ngeveki. Kumele uyeke ukuzivocavoca kwaye ubone umphathiswa wakho wenyama xa uvakalelwa intlungu emadolweni.

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Quadriceps Ukuqinisa Ukuzivocavoca

Umgulana wakho womzimba unokumisela izivo zokunceda ukuqinisa imisipha yakho ye-quadriceps ukuba unayo i-ITBS. Iimvavanyo ze-Quad zenziwa ukwenzela ukuphucula ukulawulwa kwe-neuromuscular ye-VMO yakho, inxalenye ethile ye-quad yakho enokukunceda ukulawula isikhundla se-kneecap yakho kunye namadolo.

I-Quad umzimba ingaquka:

• Isethi se Quad
• I-arc quad (SAQ) emfutshane
• Umlenze ochanekileyo uphakamisa
• Squats mini
• Ukwandiswa komthetho

Yenza okuphindaphindiweyo kwe-10 ukuya kwe-15 kwintsebenzo nganye, amaxesha amathathu ukuya kwezi-4 ngeveki. Qiniseka ukuba unqamle ukuba uvakalelwa intlungu emadolweni nasemlenzeni njengoko usebenza ekuqiniseni ii-quads zakho.

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Ukulinganisela kunye nokuPhathwa kwemisebenzi

Izigulane ezininzi ezine-ITBS zizinzileyo kwaye zifumanekile kwaye zinenzuzo ekusebenziseni ibhalansi ethile. Ukufunyanwa ngumzimba womzimba wakho apho uhlala kwindawo yawo. Ukuphela kwezigulane zesigulane kwaye uxele kwingqondo yakho malunga nesimo samalungu akho kunye nezihlunu kunye nemali yoxinzelelo kwimisipha yakho. Ukungahambi kakuhle kwempahla kungenza ukuba idolo lakho libe kwindawo engalunganga ngelixa lihamba, elikhokelela ekuxininiseni okugqithiseleyo kwibhendi yakho ye-aliotibial.

Ukulinganisela okuqhelekileyo ukuba umgulana wakho wezinto eziphathekayo angayibandakanya:

• Isimo somlenze omnye
• I-T-stance
• I-BOSU okanye ibhodi yebhodi emile
• Ibhodi yeBAPS

I-PT yakho inokukufundisa ngendlela yokwenza uninzi lweprogram yakho yokulinganisela kunye nendlela yokwenza iimvavanyo njengenxalenye yenkqubo yakho yasekhaya.

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Plyometrics

Ukugijima kudinga ukuba uhambe kwisigaba sokundiza-akukho nxalenye yomzimba wakho odibana nomhlaba. Oku kuthetha ukuba uzakufuneka uhambe ngeenyawo enye uze uphinde uphinde uphume xa uhamba.

Ingcali yakho yomzimba inokuthi usebenze ngokukwazi kwakho ukuthatha isisindo ngomlenze wakho kwaye uphinde uphinde uphume ngokuzivocavoca. Ukufunda ukuxhuma kunye nomhlaba ngamadolo akho kwindawo echanekileyo kunokuba kuyimfuneko ukuqhubeka ucima kwi-IT band ngenkathi usebenza. Uvavanyo lwe-drop -jump lungasetyenziselwa ukuba usebenzise ukuguqa ngamadolo kwisithuba esiphezulu ngelixa ugijima uze ufike.

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Ukuyibeka Konke

Ukuba isifo sakho se-bluti ye-fatiction syndrome ikugcina ungasebenzi, injongo yakho yokugqibela yokubuyisela i-rehab kukubuyisela endleleni. Oku kuthetha ukuba emva kweeveki ezimbalwa zokusebenza ngokuguquguquka, ukulinganisela, amandla, nokuxhuma kungathi ixesha lokuvavanya ukunyamezela kwakho. Ingcali yakho yomzimba ingakunika izicwangciso ezithile zokukubuyisela kwifomu kwakhona. Ezi ziquka:

• Ukuhlaziya iVidiyo
• Ukutshintsha ifomu yakho yokusebenza
• Ukuhlanganisela ukubuyela kwisicwangciso sokusebenza ngokunyuka ngokukodwa kwimizila kunye nokuhamba kwexesha

Isotibibial band friction syndrome ingaba yimeko enzima yokunyanga. Kungadinga ukuba uthathe ikhefu ekusebenzeni iiveki ezimbalwa. Ukusebenza kwiimpembelelo ezithile kunye neendlela ozisebenzisayo zomzimba ezifunekayo kunokufuneka ukuba uphucule ikhono lomzimba wakho wokulawula imikhosi ebeka kuyo xa isebenza. Ukuzivocavoca, njengaleyo kule nkqubo, kufuneka kube sisiseko seprogram yakho ye-rehab.

Ngokusebenza ngokusondeleyo kunye ne-PT kwaye ngokusebenza ukuphucula amandla akho, ukuhamba, kunye nokulinganisela, unokuphucula amathuba akho okubuyela ekusebenzeni kabuhlungu kunye nomsebenzi ngokukhawuleza nangokukhuselekileyo.

> Umthombo:

> Louw, M kunye neDayari, C. Iimpawu eziguquguqukayo ze-Biomechanical ezibandakanyeka kwi-Aetiology ye-Iliotibial Band Syndrome kwiBhunga labaQalayo-Uhlolo lokuHlola lweeNcwadi. Unyango lweMpilo kwiMidlalo. 15 (1); 2014: 64-75.