Mwinamwake Mwinamwake Best IT Band Stretch
Kutambasula IT yanu band ndiyo njira yabwino yothetsera vuto la Iliotibial band friction syndrome (ITBS) . Matendawa amachititsa kupweteka kwa ululu kapena kupweteka kwamadzulo ndipo nthawi zambiri zimakhala zovulaza, komabe zingatheke ndi osakhala othamanga. Kawirikawiri ITBS imafuna chithandizo chamthupi kuti chithandize kuchepetsa kupweteka, kusintha maulendo osiyanasiyana kuzungulira m'chiuno ndi bondo, komanso kulimbitsa minofu ndi minofu kuzungulira bondo.
Chimene chimayambitsa ITBS Pain
Kawirikawiri, kumangiriza mu chipangizo chotchedwa Iliotibial (IT) band kungakhale chifukwa chimodzi cha ITBS . Bungwe loyendetsa gululi ndi gulu la minofu yambiri yomwe imachoka kumbali ya mchiuno mwako. Monga gulu loyendayenda lidutsa panja, kapena kutsogolo, mbali ya bondo lanu, ilo likhoza kuvulaza mopanda malire, kuwapweteka.
Nthawi zina, kumangirika mu gulu lachikondi kumayambitsa kupweteka kwa ululu. Kawirikawiri, kuyamwa kwa buluku kosavuta kumayambitsa kupweteka kwadongosolo la mawondo, lomwe nthawi zambiri limawoneka ngati lakuthwa, kutentha kwina kumbali yakunja ya kneecap yako (patella). Kulimba mtima pano kungachititsenso kuti kneecap yako isachoke pa malo, kuchititsa matenda a patellofemoral stress kapena patella subluxations .
Matenda omwe amachititsa kuti thupi lanu lisakanikizidwe lingachepetse mphamvu yanu kuyendetsa. Mukakumana ndi vuto lalikulu, mumamva ululu wamthambo mukamauka pokhala kapena mukuyenda. Nthawi zina kuyendetsa masitepe kumakhala kovuta ngati muli ndi ITBS.
Ngati muli ndi ululu wamadzulo kapena kupweteka kwa ululu , muyenera kufunsa dokotala wanu kapena wodwalayo kuti mudziwe ngati ndi ITBS. Wodwala wanu wathanzi akhoza kufufuza momwe mulili ndikupatsani machitidwe kuti athandize kulimbitsa mphamvu zanu ndi kusinthasintha mu gulu lanu lotchuka.
The Best IT Band Stretch
Kuwongolera ITB kutambasula ndi njira yabwino yowonjezera kusintha kwa gulu losavuta kumene limadutsa mbali yotsatira ya bondo.
Apa ndi momwe mumachitira izi:
- Yambani mwagona mbali imodzi. Mbali yomwe mukufuna kutambasula iyenera kukhala pamwamba.
- Gwiritsani bondo lanu lakuya kuti likhale losasunthika, kenaka pitani kumbuyo ndikugwila khungu lanu lakumtunda ndikugwada. Muyenera kumverera kutsogolo kutsogolo kwa chiuno chanu ( quadriceps minofu ).
- Pogwiritsa ntchito mawondo anu apamwamba, pumulani mwakachetechete phazi lanu la pansi pamtunda wanu pamwamba. Gwiritsani phazi lanu pamwamba pa bondo lanu kuti mutenge bondo lanu lapansi pansi. Muyenera kumverera kukopa kumbali ya kneecap yanu kumene gulu lachilendolo lidutsa pambali.
- Gwiritsani ntchito malowa kwa masekondi 30-60, ndiyeno pumulani. Bwerezani izi kutambasula katatu.
Kutambasula uku kumachitidwa 2-3 nthawi patsiku. Inde, ngati muli ndi mafunso kapena mumamva kupweteka, funsani wodwalayo kuti muphunzire zambiri payekha.
Njira yina yowonjezera gulu lapamwamba ndiloyimira ITB kutambasula , zomwe zaima pambali pa khoma, ndipo zimayendetsedwa kwambiri ku gulu lachilendo pamene likudutsa.
Matenda a tizilombo amtunduwu amachititsa ululu ndi kupweteka kupweteka, ndipo zingachepetse kuyenda kwanu, kuthamanga, ndi kusangalala ndi zinthu zosangalatsa.
Bungwe loyendetsa bwalo lokhazikika ndilo ntchito imodzi yomwe mungachite kuti mukhale osinthasintha kuti muthe kubwerera mwamsanga kuntchito.