Indlela yokunyanga iintlungu kwicala ledolo

Umxholo

• Unyango lwenziwa njani
• Ukolulwa kwe-iliotibial
• Ukukhululwa kweMyofascial nge roller
• KT ukucofa ukunciphisa ukungqubana
• Indlela yokuchonga isifo
• Ungaziphepha njani iintlungu zedolo ezisecaleni

Ubuhlungu kwicala lamadolo buhlala luphawu lwe-iliotibial band syndrome, ekwabizwa ngokuba lidolo lomgijimi, elibonakaliswa ziintlungu kuloo mmandla kwaye ezihlala zivela kubagibeli bebhayisikile okanye kwiimbaleki ezinde, abanokuthi okanye abangakwaziyo yibani ziimbaleki.

Ukunyanga le syndrome, kuyacetyiswa ukuba ubonane nogqirha wamathambo okanye ugqirha we-physiotherapist kwaye ulandele izikhokelo zonyango, ezihlala zibandakanya ukusetyenziswa kweoyile yokuthomalalisa ukudumba, ubuchule bokukhululwa kwe-myofascial kunye nokuzilolonga.

Le ntlungu ibangelwa ikakhulu kukungqubana kweligament ye-femur, kufutshane nedolo, eliya liphelisa ukuvuvukala kule ndawo. Isizathu esiqhelekileyo kukuba umntu ubaleka kwiitrikhi ezijikelezayo, uhlala kwicala elinye okanye ezantsi, ezigcina zilayishe icala ledolo.

Unyango lwenziwa njani

Eyona nto kugxilwe kuyo kunyango lwe-band ye-iliotibial syndrome kukulwa nokudumba kusetyenziswa ioyile yokuthintela ukudumba enokusetyenziselwa indawo ebuhlungu amaxesha ama-2 ukuya kwayi-3 ngemini, kunye nokuthanjiswa okuncinci, kude kube yimveliso ifunxwe ngokupheleleyo lulusu. Ukubeka iipakethe zomkhenkce kuyanceda ekupheliseni iintlungu kunye nokulwa nokudumba, kodwa akufuneki zisetyenziswe ekunxibelelaneni ngqo nolusu ukuthintela umngcipheko wokutsha kwaye ke akufuneki zisetyenziswe ngaphezulu kwemizuzu eli-15 ixesha ngalinye.

Kukwabalulekile ukwenza imithambo eyoluliweyo ngayo yonke imisipha kwingingqi yethanga nethanga, ebizwa ngokuba yi-tensor fascia lata, kodwa ubuchule obusebenzayo kukususa i-ligament usebenzisa ibhola yokuthambisa equlathe 'imithambo' encinci, usebenzisa umqulu wegwebu eliqinileyo lokurabha indawo okanye usebenzise iingcebiso zesithupha sakho kunye nesalathiso somnwe wokuthambisa indawo ebuhlungu.

• Ukolulwa kwe-iliotibial

Lala ngomqolo kwaye usebenzise ibhanti okanye iteyiphu ukuya phantsi konyawo lwakho kwaye uphakamise umlenze wakho kangangoko unako kude kube uziva wonke ummandla ongasemva wethambo wolule kwaye ujikise umlenze wakho ecaleni, ukuya embindini womzimba , de ube uziva wolule wonke ummandla osecaleni womlenze, apho kukho iintlungu. Yima kweso sikhundla kangangemizuzwana engama-30 kwimizuzu eli-1 ixesha ngalinye uze uphinde umthambo ubuncinci isi-3 ngaphambi nasemva kokusebenzisa iroli.

Kolu soluleko kubalulekile ukuba ungasusi isinqe sakho phantsi, ukuba kubonakala kulula, ungagoba umlenze ochaseneyo kancinci ukugcina umqolo ubekwe kakuhle phantsi.

• Ukukhululwa kweMyofascial nge roller

Lala ngecala lakho phezulu kwiroller ebonisa umfanekiso kunye nokuhambisa isilayidi phantsi, usebenzisa ubunzima bomzimba ukuze uhlikihle wonke ummandla osecaleni kwimizuzu emi-2 ukuya kwezi-7. Unokurabha indawo ebuhlungu ngebhola yentenetya okanye ngebhola yokuthambisa emgangathweni, usebenzisa ubunzima bomzimba wakho.

• KT ukucofa ukunciphisa ukungqubana

Ukufaka iribhoni ukucofa kuwo wonke ummandla wecala lethanga ikwayindlela elungileyo yokunciphisa ukungqubana kwethambo kunye nethambo. Itheyiphu kufuneka ibekwe ngomnwe we-1 ngaphantsi komgca wamadolo nangapha kwemisipha kunye ne-iliotibial tendon, kodwa ukuze ube nefuthe elilindelweyo, kufuneka ubekwe ngexesha lolulelo lwesihlunu. Ngenxa yoku, umntu kufuneka awele umlenze kwaye angqiyame umboko ngaphambili kwaye kwelinye icala ukwenzakala, ubude beli khasethi kufuneka bube malunga ne-20 cm. Iteyiphu yesibini inokusetyenziswa ukusikwa kwisiqingatha ukusongela isisu semisipha ye-iliotibial, kufutshane nesinqe.

Indlela yokuchonga isifo

Isifo se-iliotibial band syndrome sinempawu zentlungu kwicala ledolo eliba mandundu xa libaleka naxa usenyuka okanye usihla ezinyukweni. Ubuhlungu buhlala buqhelekile emadolweni, kodwa bunokwandiswa bufike esinqeni, buchaphazele yonke indawo ethangeni.

Ukuxilongwa kunokwenziwa ngugqirha, iphysotherapist okanye umqeqeshi kwaye akufuneki kuvavanyo lwe-imaging njenge-X-reyi kuba isilonda asibonisi lutshintsho lwethambo, kodwa ukungabandakanyi ezinye iingcinga, ugqirha unokucebisa ngokusebenza.

Ungaziphepha njani iintlungu zedolo ezisecaleni

Enye yeendlela zokunyanga le syndrome kukomeleza izihlunu zenyonga kuba idolo linokuba sendaweni enye, ukunciphisa umngcipheko wokungqubana okubangela ukudumba kwaye, ngenxa yoko, iintlungu. Ukuzivocavoca umzimba kunokuba luncedo kakhulu ekunabiseni nasekuqiniseni izihlunu zemilenze kunye ne-glutes, ulungelelwaniso lomzimba wonke.

Ukulungisa umtya ekubalekeni kubalulekile ukugoba amadolo kancinci ngelixa ubaleka ukomeleza impembelelo emhlabeni kwaye yiyo loo nto kungacetyiswa ukubaleka nomlenze uhlala wolule kakhulu kuba oko kwandisa umngcipheko wokukhuhlana Ibhendi ye-iliotibial.

Kubantu abaguqe ngamadolo ngokwendalo okanye ngonyawo olucaba, kubalulekile ukuba ulungise olu tshintsho kunyango lomzimba ngofundiso lomhlaba jikelele lokunciphisa umngcipheko wokuphindaphinda kolu hlaselo.