Bungwe la Iliotibial (IT) Limalimbikitsa Kutenga ITBS

Bungwe lokhalitsa ndilo lopangika kwambiri lomwe limachokera kumbali yina ya mchiuno ndipo limapitirira kumbali ya bondo. Pambuyo pazinthu monga kuyenda, kuyenda, kapena kuyenda, gulu loyambalo lingakhale lolimba ndi lotentha. Izi zimabweretsa vuto lotchedwa Iliotibial Band (ITBS).

Iliotibial matenda a bulu amamva kupweteka pambali pa ntchafu ndi bondo. Zimapezeka pamene gulu lafupikitsidwa lilitibial limayambitsa chisokonezo pa chiuno ndi mawondo. Kusokonezeka uku kumabweretsa kutupa kwa fascia. Kupumula ndi kutambasula ndi njira zoyamba zothandizira matenda a bandoti.

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Kodi Kugwiritsira Ntchito Iliotibial Band Mavuto Othandiza Bwanji?

Ngati muli ndi ITBS , mungapindule ndi chithandizo chamthupi kuti muthandize matenda anu. Wodwala wanu wathanzi akhoza kufufuza momwe mukuyendera ndi mphamvu ndikupatsani machitidwe - mofanana ndi otambasula pulogalamuyi - kuthandiza kuthandizira ITBS yanu.

Kumbukirani kuti muyambe kukambirana ndi dokotala musanayambe izi - kapena pulogalamu ina yochita masewero a Iliotibial band.

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Bungwe Lalikulu Kwambiri la Dziko Lonse Lapadziko Lonse

Mukufuna kupeza gulu lanu lotchedwa Iliotibial band pamene likudutsa bondo lanu? Ndiye kutambasula uku ndi kwa inu. Odwala ambiri amatha kudziwa za izo, koma odwala ambiri sagwiritsa ntchito. Pano pali momwe inu mumayendera gulu lothandizira iliotibial :

1. Lembani kumbali yanu ndi bondo lanu lokhudzidwa pamwamba.
2. Bendani bondo lanu lapamwamba ndikugwirani mchiuno mwanu. Muyenera kumverera mwamphamvu mu minofu yanu ya quadriceps ndi ichi.
3. Bwererani pang'ono, ndiyeno perekani phazi lanu pansi pa mbali ya bondo lanu lapamwamba.
4. Pewani phazi pansi pa bondo lanu pansi, pang'onopang'ono pambali pa ntchafu yanu pamwamba.
5. Muyenera kumamatira pambali pa bondo lanu kumene gulu la IT lidutsa bondo.
6. Lembani kutambasula kwa masekondi 15 mpaka 20, kenako mutulutse.
7. Bwerezerani katatu kapena kasanu.

Onetsetsani kuti thupi lanu likhalebe panthawi yotambasula - osagwedezeka kumbuyo. Mukamatha kukhalabe osalowerera ndale, ndibwino kuti mukhale otetezeka.

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Ndakhala pansi pa SS ndi ITB

Kutambasula kwakukulu kwa ITB yanu ndi chiuno chanu ndi piriformis ndikutambasula kwazitali. Apa ndi momwe mumachitira izi:

1. Khala ndi miyendo yako kutsogolo patsogolo pako.
2. Lembani mwendo wokhudzidwa (kupweteka) mwendo pa mwendo wanu wina, kugwada ndi kuyika phazi lanu pansi.
3. Sinthirani thupi lanu kuti muyang'ane pa phewa pa mbali yomwe mukukhudzidwa mpaka mutamva.
4. Gwiritsani masekondi 30.
5. Bweretsanso maulendo anayi.

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Kukhazikika kwa ITB

Kuima kwa ITB kutambasula ndibwino chifukwa kungatheke kulikonse - kunyumba kapena ku ofesi, kapena ku masewera olimbitsa thupi asanayambe kugwira ntchito. Mungathe kudalira khoma kuti mukhale osamala ngati kuli kosavuta. Apa ndi momwe mumachitira izi:

1. Imani bwino.
2. Pewani mwendo (kuvulaza) mwendo KUYAMBA mwendo wotsutsana.
3. Gonjerani kumbali yosasunthika (kutali ndi mbali yopweteka) kufikira mutayamba kutambasula gulu lomwe likukhudzidwa.
4. Gwiritsani masekondi 30.
5. Penyani miyendo yanu ndikuyimiliranso.
6. Bweretsanso maulendo anayi.

Anthu ena amamva bwino kumapeto kwa chifuwa chawo, pomwe ena amamva ngati akuwongolera pawondo wawo.

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Yendetsani Kulimbana Ndi Mphindi Wolimbana

Pano pali mpumulo wotambasula kuti uzungulira ITB yanu yozolowereka:

1. Ugone pambuyo pako.
2. Lembani bondo la mwendo (wopweteka) mwendo.
3. Gwirani kumbuyo kwa bondo loguguda ndi manja onse awiri ndi kukokera mwendo wopita kumbali ina.
4. Gwiritsani masekondi 30.
5. Pezani mwendo wanu.
6. Bweretsanso maulendo anayi.

Kutambasula ITB yanu kungakhale mbali imodzi yokha ya pulogalamu yanu ya rehab ya matenda a chiwongolero cha bandoti. Anthu ambiri omwe ali ndi ITBS amapindulanso ndi kulimbitsa minofu yanu ya mchiuno ndikugwira ntchito kuti mukhale ndi kayendedwe kake. PT yanu ingakuthandizeni kupeza pulogalamu yabwino ya ITBS yanu ndipo ingakuthandizeni kubwerera kuntchito yanu yachiwiri mofulumira komanso mosamala.

Yosinthidwa ndi Brett Sears, PT.