Iliotibial (IT) Band Syndrome, kana ITBS, ndechimwe chezvinhu zvinowanzokonzera marwadzo anonzwika kunze kwebvi. Izvo zvinowanzoonekwa mumhanyi, vanofamba-famba, uye vanofambisa mabhasikoro, asi mumwe mutambi anofarira mitambo inoda kudzokororwa kwemabvi akadzoka anogona kuzviwana achibata neHT kurwadziwa.
I-Iliotibial Band yakasimba, yakasvibirira yakagadzirwa nenyama inosanganisira fascia , iyo inomhanya pamwe nechokunze kwehudyu kubva pachiuno kuenda kumabviketi uye tibia wegumbo rezasi.
Kudzokorora uye kuwedzerwa kwemabvi (sezvinoitika mukumhanya) kunogona kukonzera kupesana nekuputika kweTI band uye / kana bursa pakati peTI band uye femic epicondyle yemabvi. Nokufamba kwenguva izvi kutsamwa kunounza IT Band syndrome.
Mazano Okudzivirira IT Band Syndrome
Mazano anotevera anokurumidza anogona kukubatsira kudzivirira IT Band syndrome.
- Shandisa Foam Roller kuti Ubudise IT Band . Kana uine IT Band band tightness, kushandisa purogiramu yemapurogiramu nguva dzose ndeimwe yezvinhu zvakanakisisa zvaunogona kuita kumba kuti ubatsire kurwadziwa kwako.
- Dzorera shangu dzinoshandisa nguva dzose
Zvakakosha kushandura shangu dzako dzinosvika mazana matatu kusvika pamakiromita mazana matanhatu, kana mwedzi yose kusvika ku4. Shangu dzakashambwa dzinotora kushamiswa kuduku kunogona kutungamirira ku kuwedzera kwechiitiko cheHT kurwadziwa. Kana iwe uchimhanya makiromita akawanda, funga kushandura pakati pemabhiviri maviri ehombodo kubvumira maawa makumi mana kuti kushushikana kwechishuwo ichigadziriswe mutsotsi kudzokera kune yakanakisisa fomu vasati vashanda mavari zvakare.
- Zvishoma nezvishoma kuwedzera kumhanya mileage . Zvakakosha kuwedzera mileage uye simba zvakanyanya zvishoma nezvishoma kuti uite muviri uchinje kune zvido zvekushanda. Kuita zvakanyanya, nokukurumidza nokukurumidza ndicho chinokonzera chikonzero chekukuvara kwepamusoro.
- Zvishoma nezvishoma shandisa hill running workouts
Gomo rinomhanya, kunyanya kumucheto kumhanya, rinowedzera kupesana paIt Band uye rakaoma pane quadriceps. Sezvo inonzi quad, iyo inorasikirwa nekwanisi yekugadzirisa uye yekudzora nzvimbo yekutsvaga mabvi, iyo inowedzerawo kushungurudzika paIt band.
- Dzivisa kurovedza pazvinhu zvisina kufanira
Kana iwe unotarisana nemarwadzo emabvi, chenjerera nepamusoro chaunotamba. Zvipfeko kana zvipfeko zvinowedzera zvinowedzera kuoma uye kushungurudza paIndaneti yejasi rekumhanya. - Chengeta mabvi akabatanidzwa akavharwa uye achinaya
Ngatiti vatambi vatsakatika kudzivirira mabvi zvakakwana mumatambo anotonhora. Iyo IT Band inonyanya kunetseka kune inotonhora uye nyanzvi dzinokurudzira kuti vatambi vanochengeta mabvi akavharwa panguva yemitambo kana kutsetseka kuri pasi pemadhora makumi matanhatu. - Nguva dzose itonhorera pasi uye ichitseva mushure mekuita muviri
Shandisa purogiramu yehutu kuti ubudise iyo IT Band mushure mokuvhiya, apo masumbu acho anodziya uye anodya. Kana uine chero IT Band bandin kana kurwadziwa, shandisa mazai mushure mekuvhima sezvinodiwa kuti kuderedza kuputika uye kurwadziwa. - Ongorora Ongororo yeMhanza yekukuvadza Kuwedzerwa
Kutevedzera dzimwe nhungamiro huru kuchakubatsira kuti udzivirire IT Band Syndrome, pamwe nezvimwe zvizhinji zvinokuvadza zvemitambo.
> Sources:
> Fredericson M, et al: Quick Solutions yeIndotibial Band Syndrome. Chiremba & Sportsmedicine. 2000, Bhuku 28.
> Khaund, R. et al. Iliotibial Band Syndrome: A Common Source of Knee Pain. Ndiye Chiremba weNzara. 2005 Apr 15; 71 (8): 1545-1550.
> Fredericson M, et al. Kuongororwa kuongororwa kwehutano hwakanaka hwe 3 iriotibial band yakatambanudzwa. Arch Phys Med Rehabil. 2002: 83: 589-92