Yintoni i-IT Band Syndrome kwaye uyiphatha njani?

Umxholo

• Yintoni i-IT Band Syndrome?
• Iimbangela ze-IT Band Syndrome
• Indlela yokuthintela kunye nokuNyanga i-IT Band Syndrome
• Uphengululo lwe

Iimbaleki, abakhweli beebhayisikile, okanye nayiphi na iimbaleki ezinyamezelayo, ukuva amagama "i-IT band syndrome" kufana nokuva irekhodi ekuqaleni kwaye ume. Ngelishwa, le meko isoloko ithetha intlungu, ixesha lokuphumla kuqeqesho, kunye nokuchacha okuninzi.

Nazi iindaba ezimnandi: Nawuphi na umdlali onokuthi athathe indawo yokuma ngokuchasene ne-IT band syndrome (ngamanye amaxesha eyaziwa ngokuba yi-ITBS). Ngezantsi, fumana ukuba yintoni ebangela i-IT band syndrome, indlela yokuyiphatha ngayo, kwaye, okona kubaluleke kakhulu, ungayikhusela njani ukuba ingenzeki kwixesha elizayo. (Jonga: Iingcebiso ezi-5 zokunceda yonke imbaleki ithintele iintlungu zedolo)

Yintoni i-IT Band Syndrome?

Ibhendi ye-IT (okanye i-iliotibial band) yeyona nxalenye ingqingqwa yezicubu ezixhumeneyo ezihamba phantsi ubude bangaphandle bemisipha yethanga lakho, ukusuka esinqeni sakho ukuya emadolweni, utshilo uCameron Yuen, DPT, CSCS, ugqirha ophezulu wonyango kwi-Bespoke Treatments eNtsha. IsiXeko saseYork. (Khawube nomfanekiso-ngqondweni womntu obhityileyo kakhulu kwaye onezihlunu: Uyayazi into yokudipha phakathi kwe-quad kunye ne-hamstring kwicala lomlenze wabo? Yiloo nto.)

Ngaba uyazibuza ukuba ngaba le ntlungu uyivayo sisiphumo se-IT band syndrome? Uphawu oluphambili kukuba intlungu ibuhlungu xa idolo ligobile kwi-20 ukuya kwi-30 degrees-malunga ne-angle egobayo xa uhamba okanye uqhuba ngokuzinzileyo, uthi uYuen. Intlungu iphinda ibe mandundu xa usenza imisebenzi efana nokubaleka, uku-squatting, kunye nokunyuka nokuhla ngezinyuko. Ukuba uva intlungu kwenye indawo ngaphandle kwedolo lakho, oko kuthetha ukuba mhlawumbi akuyiyo i-ITBS. (Umzekelo, ukuba uziva iintlungu malunga ne-kneecap yakho, loo nto idolo lomgijimi.)

Ngelixa kungekho sidingo sikhawulezileyo sokubona ingcali yezempilo, licebo elilungileyo ukutyelela ugqirha ngokwasemzimbeni ubuncinci kube kanye ukuze baqinisekise ukuba unengxaki ye-IT band syndrome hayi enye into, utshilo uAlex Harrison, Ph.D., CSCS, umqeqeshi wokudlala imidlalo yeRenaissance Periodization. "Banokubeka iliso kwimithambo ukuze baqiniseke ukuba ufumana uninzi lwabo ngeenjongo zokubuyisela kwimeko yesiqhelo," utshilo.

Iimbangela ze-IT Band Syndrome

Ukubeka ngokulula, iziphumo ze-IT band syndrome kukugcwalisa idolo ngokuzilolonga kakhulu, utshilo uYuen. Ngelixa izizathu ezichanekileyo zisaxoxwa, kusenokwenzeka ukuba unobangela yi-spike ekuqeqesheni i-mileage okanye ukuqina okudityaniswa noxinzelelo olongezelelweyo olubekwe kwi-IT band njengoko idolo ligoba, uyaphawula. (Ukungalingani kwemisipha kunokubangela zonke iintlobo zemicimbi.)

Izinto ezithile zinokubabeka abantu emngciphekweni wesifo se-IT band, utshilo uHarrison. Qiniseka ukuba ulandela umthetho olungileyo wokufudumeza kunye nokupholisa phantsi ngaphambi kokuzilolonga ixesha elide, kwaye uqiniseke ukuba wenza ixesha lokubuyisela phakathi kokuzilolonga. (Ukunyaniseka, ukuba awuzenzi ezo zinto, uzibeka emngciphekweni wolunye ukonzakala okuninzi.) Eminye indawo ebalekayo, enje ngeendlela ezisezantsi okanye iindlela ezijingxileyo, zinokongeza uxinzelelo emadolweni kwaye zenze ukungalingani emzimbeni, uphawula uHarrison. (Ke ukuba ucinga ngokuzama umzila wokuhamba, khululeka ungene kancinci.) Ukunxiba izihlangu ezigugileyo nako kunokufaka isandla kumngcipheko we-IT band syndrome. (Yabona? Ukuxelele ukuba kuyingozi ukubaleka ngeeteki ezindala.)

Ayisiyiyo yonke le nto: izihlunu ze-hip ezibuthathaka (ezinokubangela nezinye iintlungu ezibalekayo), ukubiza okungalawulwayo xa ufika, kunye nokufika ngonyawo lwakho kumbindi we-stride yakho kunokubangela uxinzelelo olongezelelekileyo kwicala elingasecaleni ledolo, utsho uYuen. Zodwa, ezi zinto zinqabile ngokwaneleyo ukuba zibangele intlungu ye-IT band. Kodwa xa zidityaniswe nokonyuka okukhulu koqeqesho lokuhamba rhoqo, ivolumu, okanye ubungqongqo, banokuthi benze i-cocktail yentlungu efanelekileyo ukukusa ngaphaya komda.

Indlela yokuthintela kunye nokuNyanga i-IT Band Syndrome

"Ixesha lokuphumla" inokuba ngamagama amabini oyikekayo kubantu abathanda ukomelela komzimba - kodwa olo lonyango lonyango ekuya kufuneka ululandele xa ufuna ukuba ngcono, utshilo uHarrison.

1. Ukuphumla kunye neqhwa. Okokuqala, kuya kufuneka unciphise iintsuku ezimbalwa kwimisebenzi eyandisayo, njengokubaleka kunye nokuzilolonga njengezikwere kunye neempumlo, utsho uYuen. Ungasebenzisa umkhenkce xa usentlungwini ngelo xesha. (Hayi, akufuneki ukuba ugwebe i-IT band yakho.)

2. Yolula. Kuya kufuneka ubandakanye ulula olukhanyayo, amanqaku eHarrison, njengokuma okuqhelekileyo kwe-IT band: Ukuma nkqo, uwele unyawo lwasekunene phambi konyawo lwasekhohlo. Cinezela i-hips phambili kancinci kwaye ufikelele kwiingalo ngaphezulu nasekunene, utshintshe i-hips ukuya ngakwesobunxele. Ukuguqula imilenze kunye nezikhokelo. (Zama nezinye i-IT band yolula nayo.)

3. Ukhulule umva ungene. Okulandelayo, njengoko iintlungu ziphela, nciphisa umthamo wakho wokuqeqesha ngeepesenti ze-50 ukuze ukwazi ukuvumela indawo ukuba iqhelane noqeqesho kwakhona, utsho uYuen.

4. Thatha amanyathelo othintelo. Nje ukuba uqale uqeqesho kwakhona, nangona kunjalo, uya kufuna ukongeza imithambo eyomeleza izihlunu zakho ze-glute kwaye uphucule ulungelelwaniso lwakho kwindawo yomlenze omnye. "Ukomeleza isinqe sakho kunye nezihlunu ezingundoqo kunceda ukulawula ukuhamba ecaleni kwedolo nenyawo xa usenza into," utshilo u-Yuen, onokunceda ukuthintela ukwanda kwe-IT-band kwikamva. Zama:

• Umlenze olele ecaleni uphakamisa: Lala kwicala lasekunene lomzimba kwibhentshi yobunzima (okanye ibhedi ekhaya) ezinqeni ecaleni komda kunye nemilenze eyoluliweyo, ke zixhomekeke emaphethelweni kwaye iinyawo ziphumle emhlabeni. Gcina umva ngokuthe tye, kwaye i-pelvis ifakwe phakathi. Phakamisa umlenze wasekhohlo de ube yi-30 ukuya kuma-45 degrees ngaphezu kokuthe tye, uze wehlise umva ngokucothayo ukuqala. Yenza i-15 reps. Phinda kwelinye icala.
• Ukuzivocavoca kwe-Hip drop: Ukuma ngomlenze omnye, "nyuka" kwi-hip echaseneyo kwaye uyihlise ngokukhawuleza usebenzisa izihlunu ze-hip zangaphandle zomlenze omileyo. "Ukuma ecaleni kwiseti yezitepsi kwenza indawo entle yokuzivocavoca," utshilo uHarrison. Yenza i-15 reps. Phinda kwelinye icala.

Ukuthintela i-ITBS ukuba ingakukhathazi kwakhona kwixesha elizayo, gxila kwifomu yakho yokubaleka njengoko ubuyela kuqeqesho. "Jonga utyekelo lokulahla isinqe sakho kwelinye icala, vumela iinyawo zakho ziwele umgca ophakathi, okanye uvakalise ngokugqithisileyo xa ufika," utshilo uYuen.

Kwaye xa usonyusa i-mileage yakho, yenza njalo nge-10 pesenti ngeveki. (Umzekelo: Ukuba uqhuba iikhilomitha ezili-10 kule veki, kufuneka ucwangcise kuphela ukuqhuba malunga ne-11 ngeveki ezayo.) "Olu lwando lwanele ukuqhubela phambili ukulungelelaniswa, kodwa ngokuqhelekileyo kuthathwa njengexabiso elingayi kubangela ukugqithisa," uyachaza. -okanye, okona kubaluleke ngakumbi, irk ibhendi yakho ye-IT kwakhona.

Uphengululo lwe