Ukuzivocavoca okucetyiswayo kwe-Iliotibial Band (ITB) Syndrome

Umxholo

• 1. Umlenze olele ecaleni uphakamisa
• 2. Phambili usonge imilenze enqamlezileyo
• 3. Ubuso beenkomo
• 4. Uhleli ujijo lomqolo
• 5. Isoluli sogwebu
• Olunye unyango olunokunceda ngesifo se-ITB
• Ithatha ixesha elingakanani ukunyanga i-ITB syndrome?
• Ngaba kufuneka ndiyeke ukusebenza ukuba ndinesifo se-ITB?
• Iindlela zokuthatha eziphambili

Ibhendi ye-iliotibial (IT) ibhendi ebanzi ye-fascia ebaleka nzulu ngaphandle kwethanga lakho kwaye ifikelela kumadolo akho angaphandle kunye ne-shinbone.

I-IT band syndrome, ekwabizwa ngokuba yi-ITB syndrome, ivela ekusetyenzisweni gwenxa nasekuphindaphindweni, okunokukhokelela kwintlungu, ukucaphuka, kunye nokudumba emadolweni nakwimisipha ejikelezileyo.

Ngelixa isifo se-ITB sisoloko sibizwa ngokuba lidolo lembaleki, ikwachaphazela abantu abaphakamisa iintsimbi, abahamba intaba nabahambi ngebhayisikile.

Ukuzivocavoca kunye nokwelula kunokunceda ukuphilisa isifo se-ITB ngokuphucula ukuguquguquka kunye nokomeleza izihlunu ezijikeleze ibhendi yakho ye-IT. Le mithambo inokuthintela eminye imicimbi.

Nazi iindlela ezintlanu ze-IT zokuzivocavoca ukuze uqalise. Zama ukwenza oku ubuncinci imizuzu eyi-10 ngosuku.

1. Umlenze olele ecaleni uphakamisa

Lo msebenzi ujolise kubaluleko lwakho, ukuqaqamba kunye nabathimba inyonga, enceda ukuphucula uzinzo. Ukufumana inkxaso engakumbi, goba umlenze wakho ongezantsi. Ngomceli mngeni, sebenzisa ibhendi yokumelana ejikeleze amaqatha akho.

Indlela yokwenza:

1. Lala ngecala lakho lasekunene ngesinqe sakho sasekhohlo ngqo ngasekunene.
2. Gcina umzimba wakho ngokuthe ngqo, ucofe isandla sakho sasekhohlo phantsi ukuze ufumane inkxaso.
3. Sebenzisa ingalo yakho yasekunene okanye umqamelo ukuxhasa intloko.
4. Beka unyawo lwakho endaweni yakho ukuze isithende sakho siphakamane kancinane kuneenzwane zakho.
5. Kancinci phakamisa umlenze wakho wasekhohlo.
6. Misa apha imizuzwana emi-2 ukuya kwemi-5.
7. Cotha ukubuyela kwindawo yokuqala.

Yenza iiseti ezi-2 ukuya kwezi-3 eziphindaphindwayo ezili-15 ukuya kwezi-20 kwicala ngalinye.

2. Phambili usonge imilenze enqamlezileyo

Ukolula okuphambili kunceda ukunciphisa uxinzelelo kunye nokuqina ecaleni kwebhendi yakho ye-IT. Uyakuva ukolula ecaleni kwezihlunu ecaleni kwethanga lakho njengoko usenza. Ukolula ngokunzulu, beka bonke ubunzima bakho kunyawo lwakho lwangasemva.

Sebenzisa ibhloko okanye ipropu phantsi kwezandla zakho ukuba abafiki kumgangatho, okanye ukuba unayo nayiphi na intlungu esezantsi. Ukuba unenkxalabo ngegazi eliza entlokweni yakho, gcina umqolo wakho uthe tyaba kwaye uphakamise intloko.

Indlela yokwenza:

1. Yima iinyawo zakho ezinqeni-umgama phakathi.
2. Wela unyawo lwakho lwasekhohlo ngasekunene, ulungelelanise iinzwane zakho zepinki kangangoko kunokwenzeka.
3. Inhale kwaye wandise iingalo zakho ngaphezulu.
4. Exhale njengoko ujinga phambili ukusuka esinqeni sakho, kwaye wandise umqolo wakho ukuze ungene phambili.
5. Finyelela izandla zakho emgangathweni, kwaye udibanise umva wentamo yakho.
6. Gcina amadolo akho egobile.

Bamba esi sikhundla kude kube ngumzuzu omnye, emva koko wenze icala elichaseneyo.

3. Ubuso beenkomo

Le yoga pose ikhulula ubungqongqo obunzulu kwii-glutes zakho, ezinqeni nasemathangeni, ukuphucula ubhetyebhetye kunye nokuhamba. Ikwalula amadolo namaqatha.

Gwema ukuhla ngapha nangapha. Sebenzisa umqamelo kumhlaba ngokulinganayo omabini ahleli amathambo phantsi ukuze ihips zakho zilingane. Ukwenza oku kube lula, yandisa umlenze wakho ongezantsi ngqo.

Indlela yokwenza:

1. Bendisa idolo lasekhohlo uze ulibeke embindini womzimba wakho.
2. Zoba unyawo lwakho lwasekhohlo uye esinqeni.
3. Wela idolo lasekunene ngaphaya kwekhohlo, uqinise amadolo.
4. Beka isithende sakho sasekunene kunye neqatha ngaphandle kwethanga lakho lasekhohlo.
5. Bamba esi sikhundla kude kube ngumzuzu omnye.
6. Ukuya ujule, hamba izandla zakho ziye phambili ukuze usonge ngaphambili.

Bamba esi sikhundla kude kube ngumzuzu omnye, emva koko wenze icala elichaseneyo.

4. Uhleli ujijo lomqolo

Ukolula kukhulula ukuqina kumqolo wakho, amathanga, kunye namathanga angaphandle. Ivula amagxa kunye nesifuba, ivumela ukuphucula imeko kunye nokuzinza.

Ukolula ngobunono, yandisa umlenze wakho osezantsi ngokuthe tye. Beka umqamelo phantsi kweli dolo ukuba imisipha yakho iqina ngokukodwa.

Indlela yokwenza:

1. Ukusuka kwindawo ohleli kuyo phantsi, goba umlenze wakho wasekhohlo kwaye ubeke unyawo lwakho lwasekhohlo ngaphandle kwesinqe sakho sasekunene.
2. Gobela umlenze wakho wasekunene uze ubeke iinyawo zakho zasekunene phantsi emgangathweni ngaphandle kwethanga lakho lasekhohlo.
3. Exhale njengoko ujika umzimba wakho osezantsi uye ngasekunene.
4. Beka iminwe yakho yasekhohlo phantsi, ugoba isinqe sakho.
5. Bopha ingqiniba yakho edolweni, okanye ubeke ingqiniba yakho ngaphandle kwedolo lakho intende ijonge phambili.
6. Jonga ngasemva kwegxalaba lakho.

Bamba esi sikhundla kude kube ngumzuzu omnye, emva koko wenze icala elichaseneyo.

5. Isoluli sogwebu

Lo msebenzi ufuna ukuba ube ne-foam roller. Yisebenzise ukukhupha uxinzelelo, amaqhina emisipha, kunye nokuqina malunga nebhanti yakho ye-IT.

Gxila nakweyiphi na indawo apho ufumana ubunzima okanye ukucaphuka. Yiya kancinci kwezi ndawo.

Indlela yokwenza:

1. Lala ngecala lakho lasekunene kunye nomlenze wakho ophezulu uphumle kwi-roller roller.
2. Gcina umlenze wakho wasekunene uthe tye kwaye ucofe onyawo lwakho lwasekhohlo emgangathweni ukuze ufumane inkxaso.
3. Beka izandla zombini emgangathweni uzinze, okanye uzixhase kwicala lakho lasekunene.
4. I-Foam yehla iye emadolweni ngaphambi kokuba ubuyele umva kunyonga.

Qhubeka ufike kwimizuzu emi-5, emva koko wenze icala elichaseneyo.

Olunye unyango olunokunceda ngesifo se-ITB

Kukho iindlela ezahlukeneyo zokunyanga onokuzisebenzisa ukunyanga isifo se-ITB. Thatha isigqibo sokuba zeziphi ezizezona ziluncedo kwinkqubo yakho kwaye uzifake kwinkqubo yakho yokwenza umthambo. Nazi ezinye ekufuneka ziqwalaselwe:

• Imidlalo okanye uthambiso olunzulu lwethishu. I-massage yobungcali eyenzelwe ukuthintela kunye nokufumana kwakhona ukwenzakala inokuphucula ukuguquguquka, inciphise uxinzelelo lwezihlunu, kwaye inciphise izihlunu.
• Ukukhululwa kweMyofascial. Olu hlobo lonyango olusebenzayo lusebenzisa ukuphelisa iintlungu, uxinzelelo kunye nokuqina kwizicubu zakho ze-myofascial.
• Unyango. Olu nyango lunokunceda ekuthomalaliseni iintlungu kunye nokungonwabi njengoko uphulukana nokwenzakala kwebhendi ye-IT.
• Unyango olushushu nolubandayo. Olu nyango lulula lunokunceda ukunciphisa iintlungu kunye nokudumba, nangona zinokungaphilisi ngokupheleleyo unobangela wokungonwabi. Sebenzisa iphedi yokufudumeza, okanye uthathe ibhafu eshushu okanye ishawa, ukufudumeza kwaye uphumle izihlunu. Sebenzisa ipakethe yomkhenkce ukunciphisa iintlungu, ukudumba, kunye nokudumba. Enye indlela phakathi kweendlela rhoqo kwimizuzu eli-15, okanye wenze enye ngexesha.
• Ii-NSAID. Ukuthomalalisa iintlungu kunye nokudumba, thatha amachiza angenayo intsholongwane, njenge-aspirin, ibuprofen (Advil okanye iMotrin), okanye naproxen (Aleve). Sebenzisa kuphela la mayeza okwexeshana.
• Ukhetho olusempilweni. Landela ukutya okusempilweni ngentabalala yeziqhamo nemifuno. Hlala ucocekile kakuhle ngokusela amanzi amaninzi kunye nokuzibandakanya kwiziselo ezinempilo, ezinje ngamanzi ecoconut, ijusi yemifuno, kunye neti yemifuno. Ngethuba nje bengaphazamisi nawaphi na amayeza akho, thabatha izongezo zemifuno ezinokunciphisa intlungu kunye nokuvuvukala.

Ithatha ixesha elingakanani ukunyanga i-ITB syndrome?

I-ITB syndrome ingathatha iiveki ezi-4 ukuya kwezi-8 ukuphilisa ngokupheleleyo. Ngeli xesha, jolisa ekunyangeni umzimba wakho uphela. Kulumkele nayiphi na eminye imisebenzi ebangela iintlungu okanye ukungonwabi kule ndawo yomzimba wakho.

Ngaba kufuneka ndiyeke ukusebenza ukuba ndinesifo se-ITB?

Kubalulekile ukuthatha ikhefu ekusebenzeni ukukhusela i-ITB syndrome ekubeni ingapheliyo. Awudingi ukuyeka ukusebenza ngonaphakade, kodwa kuya kufuneka uvumele umzimba wakho ukuba uphinde ubuye ngaphambi kokuqalisa kwakhona indlela yakho yokusebenza. Oku kubaluleke ngakumbi ukuba naziphi na iimpawu zakho zinzima okanye ziphindaphindeka.

Ungahlala usebenza ngezinto ezinempembelelo ephantsi, ezinje ngokubhukuda, uqeqesho lwe-elliptical, okanye i-yoga yokubuyisela kwimeko yesiqhelo.

Iindlela zokuthatha eziphambili

I-ITB syndrome yimeko eqhelekileyo, ngakumbi phakathi kweembaleki, abakhweli beebhayisikile nabahambi ngeenyawo. Nciphisa kwaye uthathe ixesha elide njengoko ufuna ukubuyisela ngokupheleleyo.

Ezi zixhobo zintlanu ze-IT band zinokunceda ukuphilisa ukwenzakala okukhoyo okanye ukuthintela imiba emitsha ukuba ivele.

Qhubeka nokwenza le mithambo nasemva kokuba uphilile. Kungathabatha iiveki okanye iinyanga ezimbalwa phambi kokuba ubone iziphumo.