Mankhwala Opangira Mavitamini a Iliotibial Band Friction Syndrome

Ngati muli ndi vuto la kugonana kwa bandida (ITBS) , kodi muyenera kuyembekezera chiyani pazochitika zolimbitsa thupi?

Matenda a tizilombo oterewa ndi ovuta kwambiri omwe amachititsa othamanga ndi othamanga, ngakhale kuti wina aliyense akhoza kuchipeza nthawi imodzi. Zizindikirozo zimaphatikizapo ululu wowawa kapena wopsereza pamtunda, kapena kunja, mbali ya bondo lanu. Ululu umakhala woipa kwambiri ndi kuthamanga ndi bwino ndi kupumula, ngakhale anthu omwe ali ndi matenda aakulu a ITBS akhoza kumva ululu pamene akupumula.

Ngati muli ndi ITBS, mungapindule ndi chithandizo chamankhwala kuti muthe kuyang'anira zizindikiro zanu ndikuthandizani kubwezeretsa ntchito yanu yachibadwa. Zolinga za mankhwala ndizo:

• Kuchepetsa ululu ndi kutupa
• Phunzirani kusintha
• Sungani mphamvu
• Yambanso kuyendayenda bwino.

Chimodzi mwa zigawo zofunika kwambiri za ITBS rehab ndizochita zolimbitsa thupi. Wodwala wanu ayenera kuika zochitika zomwe mungathe kuchita mu chipatala cha PT komanso ngati gawo la pulogalamu ya kunyumba. Zochita ziyenera kuganizira zovuta zomwe muli nazo zomwe zingayambitse ululu wanu wa ku banditi.

Pano pali pulogalamu ya masewera olimbitsa thupi a ITBS yomwe PT yanu ingakulembereni. Zimayambira ndi mowolowa manja kuti zikhale za IT yanu ndipo zimapititsa patsogolo kulimbitsa, kulingalira, ndi kuchita masewera olimbitsa thupi. Kumbukirani kuti kuvulazidwa kwa munthu aliyense kuli kosiyana, ndipo pulogalamu yanu yochita masewera olimbitsa thupi ya ITBS ikhoza kukhala yosiyana. Muyenera kuyendera ndi dokotala musanayambe izi, kapena zochitika zina, zochitika zolimbitsa thupi za Iliotibial bridge friction syndrome.

1 -

Iliotibial Band Imatchula

Wodwala wanu wathanzi angapereke banditi iliotibial yotambasula ngati gawo la pulogalamu yanu ya rehab ya ITBS. Izi zimapereka chithandizo kuti mwapang'onopang'ono kuwonetsetsa gulu lanu lokhazikika, kukulitsa mphamvu ya minofu kuti ipirire mphamvu zotambasula.

Iliotibial band stretches angaphatikizepo:

• Gulu loyima lija likuyendetsa
• Mbali yonyenga iliotibial band akuwongolera
• Nkhunda imatambasula

Onetsetsani katatu katatu, mutagwire masekondi makumi atatu. Onetsetsani kuti mupumule mokwanira pamene mutambasula.

Ngati mukumva kupweteka pamene mutambasula gulu lanu lokhazikika, imani ndi kuyang'anitsitsa ndi wodwalayo.

2 -

Hamstring ndi Quadriceps Zimayenda

Nthawi zina, minofu yambiri ya ntchafu ndi miyendo ikhoza kukhala yovuta chifukwa cha zowawa za ITBS. Wodwala wanu wodwala angapereke zowonjezera kwa quadriceps yanu kapena zowonongeka kuti muthandizidwe kuti mukhale osinthasintha pambali pa ntchafu yanu ndi mawondo anu.

Kutsegula kungaphatikizepo:

• Chovala cha thaulo chimatambasula
• Chinsalu chopukutira chopukutira
• Kuimirira kumatambasula
• Mbali yokhala ndi katatu imatambasula

Gwirani chingwe chilichonse kwa masekondi makumi atatu ndipo chitani katatu katatu. Ngati mukumva kupweteka pamene mutambasula, imani ndi kuyang'ana ndi wodwalayo.

3 -

Kupititsa patsogolo Kulimbikitsa Hip

Kafukufuku amasonyeza kuti ITBS ndi machitidwe ena obwerezabwereza opweteka mu bondo angayambidwe chifukwa cha kufooka kwa minofu ya m'chiuno. Thupi la gluteus medius ndiloyenera kugwiritsira ntchito mawondo anu Mukulumikizana molondola pamene mukuyenda, kuthamanga, kapena kudumpha. Ngati iwo ali ofooka, mukhoza kuvutika ndi "unyolo wamakono wothyoka;" bondo lanu lingasinthe mkati ngati muthamanga. Izi zikhoza kuyika kupanikizika kosavuta ndi kupsinjika pa bondo lanu komanso gulu lachikondi.

Ngati muli ndi ITBS, mukhoza kupindula ndi machitidwe opangira mavupa. Izi ziphatikizapo:

• Lendo lolowera limadzuka
• Milatho ndi milatho yamagulu amodzi
• Zophimba zamoto
• Bwalo lotsogolera likuyenda
• Kuyenda maulendo

Onetsani zochitika 10 mpaka 15 pa zochitika zonse, 3 mpaka 4 pa sabata. Muyenera kuimitsa zochitikazo ndikuwona wodwala wodwalayo ngati mukumva ululu pamtima mwanu.

4 -

Quadriceps Kulimbitsa Zochita

Wodwala wanu wathanzi angapereke zochitika zomwe zingakuthandizeni kulimbitsa minofu yanu ya quadriceps ngati muli ndi ITBS. Zochita za Quad zingapangidwe kuti zithandizire kuti muzitha kusintha mphamvu za VMO, gawo lina la quad yanu yomwe ingathandize kuthetsa malo a kneeapap ndi knee.

Kuchita masewera olimbitsa thupi kungakhalepo:

• Malo a Quad
• Zochita zochepa za arc quad (SAQ)
• Lendo lolowera limadzuka
• Masewera aang'ono
• Kupititsa patsogolo miyendo

Onetsani zochitika 10 mpaka 15 pa zochitika zonse, 3 mpaka 4 pa sabata. Onetsetsani kuti muyimire ngati mukumva kupweteka pamondo kapena mwendo wanu pamene mukuyesetsa kulimbitsa zida zanu.

5 -

Kusamalitsa ndi Kupatsa Zochita

Odwala ambiri omwe ali ndi ITBS ali ndi vuto lopanda malire komanso ali ndi khalidwe loyenerera ndipo amapindula ndi kuchita masewera olimbitsa thupi. Kukonzekera ndikumvetsetsa kwa thupi lanu komwe kuli malo ake. Mapeto a mitsempha mwachindunji ndikufotokozera ubongo wanu za malo omwe mumagwiritsa ntchito minofu ndi minofu yanu ndi kuchuluka kwa kupsinjika kwa minofu yanu. Kusaganizira bwino kungachititse kuti bondo lanu lisakhale lolakwika pamene likuyenda, zomwe zimayambitsa kupanikizika kwambiri pa gulu lanu lachilendo.

Kuchita masewero olimbitsa thupi omwe odwala anu angapereke angaphatikizepo:

• Maso amodzi a mwendo
• T-stance
• BOSU kapena bolodi lokhazikika
• BAPS bolodi

P PT yanu ingakuphunzitseni momwe mungagwiritsire ntchito pulogalamu yanu yowonongeka ndi momwe mungaphunzitsire monga gawo la pulogalamu yanu.

6 -

Plyometrics

Kuthamanga kumafuna kuti muthe kuyendetsa ndege-palibe gawo la thupi lanu limene limayanjana ndi nthaka. Izi zikutanthauza kuti mudzayenera kuyenda pa phazi limodzi ndikukankhira panthawi yomwe muthamanga.

Wodwala wanu wathanzi angakugwiritseni ntchito kuti mutha kulandira kulemera kupyolera mu mwendo wanu ndikuchotsanso zochitika za plyometric. Kuphunzira kudumphira ndi kugwada ndi bondo lanu pamalo oyenera kungakhale kofunikira kuti mupitirize kutaya gulu lanu la IT pamene mukuyenda. Kuyezetsa magazi kumagwiritsiranso ntchito ngati zolimbitsa thupi kuti muzitha kuika mawondo anu pamalo abwino pomwe muthamanga ndi kudumpha.

7 -

Kuziyika Izo Palimodzi

Ngati matenda anu osokoneza bongo akukulepheretsani kuthamanga, cholinga chanu chachikulu chobwezera ndi kubwerera kumsewu. Izi zikutanthauza kuti patatha masabata angapo ndikugwira ntchito, kusintha, mphamvu, ndi kudumphira kungakhale nthawi yoyesa kuvomereza kwanu. Wodwala wanu wanyama akhoza kukupatsani njira zenizeni zobwezeretsanso ku mawonekedwe kachiwiri. Izi ziphatikizapo:

• Video yothamanga kusanthula
• Kusintha mawonekedwe anu othamanga
• Kukhazikitsa pamodzi kubwerera ku ndondomeko yoyendetsera polojekiti ndi kuwonjezeka pang'ono pang'onopang'ono komanso kuyenda mofulumira

Matenda a tizilombo omwe amachititsa kuti tizilombo tizilombo tizilombo tizilombo tizilombo toyambitsa matenda tizilombo tizilombo toyambitsa matenda tizilombo toyambitsa matenda tikhoza kukhala ovuta kwambiri. Zingatenge kuti mutenge mphindi zochepa. Kugwira ntchito pa zovuta zina ndi zochitika zomwe odwala wanu akukuuzani zingakhale zofunika kuti thupi lanu likhale lotha kuyendetsa mphamvu zomwe zimayikidwa pazomwe zikuyenda. Zochita, monga zomwe zili mu pulojekitiyi, ziyenera kukhala maziko a pulogalamu yanu.

Pogwira ntchito mwakhama ndi PT komanso pogwiritsa ntchito mphamvu kuti mukhale ndi mphamvu, ndikuyenda bwino, mukhoza kupititsa patsogolo mwayi wanu wobwerera kuntchito yopanda ululu komanso ntchito mwamsanga komanso mosamala.

> Chitsime:

> Louw, M ndi Deary, C. Zosiyanasiyana za Biomechanical Zomwe Zimaphatikizidwira mu Aetiology ya Iliotibial Band Syndrome mu Distance Runners - Kusanthula Mwachidule Mabuku. Thandizo lachilengedwe mu Masewera. 15 (1); 2014: 64-75.