Chifukwa ndi Chithandizo cha Iliotibial Band Syndrome
Bungwe la ITI (IT) lija limakhala chifukwa chobisika cha kupweteka kwa mawondo akunja kapena kupweteka. Matenda a tizilombo omwe amachititsa kuti tizilombo toyambitsa matenda tizilombo tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda amatha kupangitsa kuti munthu azivutika kwambiri, asamve bwino, kapena kuti asamve ululu kwambiri. Kwa othamanga ena, gulu lolimba likhoza kuyambitsa kupweteka kwa ululu.
Bungwe la Iliotibial
Bungwe loyendetsa gululi ndi gulu lamphamvu, lopangidwa ndi minofu yomwe imayenderera kunja kwa mwendo.
Gulu la IT limayambira pachiuno ndipo limathamangira pa ntchafu yakunja ndikugwedeza kunja kwa nsonga ya fupa (tibia) pansi pambali mwa mawondo . Bungwe limagwira ntchito ndi quadriceps (minofu ya ntchafu) kuti ikhale yotetezeka kunja kwa mawondo a bondo pamene mukuyenda.
Zotsatira za Ululu wa Iliotibial Band
Iliotibial matenda a bulu ndi chifukwa cha kutupa kwa gulu lachikondi . Matenda a TB ndi omwe amavulaza anthu othamanga kapena othamanga ena omwe amayendetsa maphunziro kapena masewera awo. Bungwe la IT likhoza kukhala lokhazikika pa nthawi yothamanga ndipo akhoza kukwiya chifukwa chogwiritsa ntchito mopitirira muyeso. Kupweteka kumamveka pamtunda wathanzi kapena pansi, koma ukhoza kumverera pafupi ndi chiuno. Kupweteka kumakhala kovuta kwambiri pamene mutsika masitepe kapena mukukwera kuchokera pa malo okhala.
Zomwe zimayambitsa matenda a IT band ndi awa:
- Kugwiritsa ntchito mosamala
- Kupititsa patsogolo maphunziro mofulumira kwambiri
- Kugonjetsa matenda
- Kubwerera ku choipa posachedwa
- Zojambula zowonongeka
- Zolakwika zina zophunzitsidwa
Matenda a bungwe la IT amapezeka mwa othamanga omwe amachita zinthu mosaganizira bwino, mobwerezabwereza kuchita masewera monga kumbali imodzi ya msewu wokongoletsedwa kapena kumangoyendetsa njira. Misewu yambiri imathamangira kumbali zonse ndipo imayendetsa pamphepete mwachitsulo.
Izi, zimathandizanso kuti pakhosilo liziyenderera kumbali imodzi ndi kulimbikitsa gulu la IT.
Zovuta zamoyo zomwe zingayambitse mavuto a Bungwe la IT zimaphatikizapo kutchulidwa koyendetsa kwa phazi, kusiyana kwa miyendo ya msendo, kupindika kwa msana, ndi "miyendo". Mitsempha ya minofu kapena kusowa kwa kusinthasintha mu minofu ya glutal (buttock) kapena quadriceps (ntchafu) ingapangitse chiopsezo cha mavulala a IT. Masewera olimbitsa thupi nthawi zambiri amagwiritsa ntchito kujambulidwa kwa matepi kuti atuluke mavuto aliwonse a biomechanical ndikupanga kukonzanso njira kapena zofooka kapena zofooka.
Chithandizo
Kuchiza matenda a chiphuphu cha TB kumaphatikizapo njira yowonjezereka, kuphatikizapo:
- ZOTHANDIZA : Kupumula, ayezi, kuponderezana, ndi kukwera ndi njira yabwino yothetsera ululu woyamba wa band.
- Kuchiza kwa thupi: Wothandizira angagwiritse ntchito ultrasound ndi njira zina zothandizira minofu yowonongeka kuchiza mwamsanga. Pulogalamu yapamwamba ya PT ingakuthandizeninso kukonza zolakwika za biomechanical kapena maphunziro, ndikuphunzitseni momwe mungapangire zovuta kusintha.
- Ntchito yochepetsedwa: Othamanga ndi ululu wa ma bandeti ayenera kuchepetsa kuthamanga mileage ndikukhala osamala chifukwa cha zizindikiro za matenda opatsirana.
- Foam roller myofascial kumasulidwa. Kugwiritsira ntchito pulojekiti yotulutsa thovu kuti mutulutse ziphuphu zingakhale zopweteka, koma othamanga ambiri amapambana ndi njira iyi.
- Mankhwala oletsa kutentha: Izi zingagwiritsidwe ntchito kuchepetsa kupweteka ndi kutupa.
- Kupumula ndi kuchira: Mpumulo ndi gawo lofunika kwambiri la kuchira kwanu ndipo liyenera kusungidwa monga gawo la pulogalamu yabwino.
Kupewa IT Band Syndrome
Malangizo otsatirawa angakuthandizeni kupewa matenda aakulu a BAND:
- Ngati muthamanga, yang'anirani momwe mungapewere kuvulala koopsa. Izi zikuphatikizapo kuwonjezera mtunda wanu osapitirira 10 peresenti pa sabata, kutenga tsiku lopuma pakati pa masiku othamanga, ndikumangirira mwamsanga kapena kutsika pang'ono pang'onopang'ono.
- Zochita zolimbikitsira mabungwe a IT zimaphatikizapo zomwe zikuwongolera zowonongeka zamkati. Njira yosavuta yochitira izi ndi yochita masewero olimbitsa thupi. Chitani izi kutsogolo pagalasi ndikuonetsetsa kuti pepala lanu silikugwera pambali imodzi.
- Kugwiritsa ntchito machitidwe otambasula kungathandize kupeĊµa kukhumudwa kuchokera ku mgwirizano wa IT.
- Gwiritsani ntchito nsapato zolondola. Kuchuluka kwa chithandizo kapena kukwera mu nsapato zanu kungapangitse kapena kuchepetsa nkhani za IT, kotero onetsetsani kuti mumasankha nsapato zolondola pa masewera anu.
- Ganizirani kugwiritsa ntchito orthotics kapena kuika. Mavuto ena a BUNG akhoza kuthandizidwa pogwiritsa ntchito miyambo kapena zamalonda, makamaka ngati muli ndi mipando yambiri.
- Sinthani nsapato zothamanga. Kuthamanga zakale, nsapato zonyezimira zingathe kuwonjezera ululu wa IT band, choncho tula nsapato zako nthawi zonse, pafupifupi makilomita 400.
- Pewani kugwiritsira ntchito mopitirira muyeso. Kuphunzitsa mochuluka kapena kawirikawiri kungapangitse zovuta ndi zopweteka zambiri, kotero kupumula ndi kubwezeretsa mutagwira ntchito mwakhama.
- Sitima yapamtunda. Kuchita chinthu chomwecho mobwerezabwereza kumapangitsa kuti chikhale chovuta kwambiri. Sakanizani maphunziro anu kuti muzitha kusintha thupi lanu.
- Pezani mpumulo ndikupeza bwino. Kupititsa patsogolo mofulumira kwambiri kumachita zinthu zoipa kuposa zabwino. Phunzirani momwe kupumula kungathandizire maphunziro anu.
- Yesetsani kumbuyo kuti muyambe kukonza kusamvetsetsa kwa minofu ndi kuchepetsa kupanikizika pa mawondo.
- Kuthamanga pamtunda wofewa, pamtunda kapena njira zina zomwe mungapewe kuti musamapanikize gulu la IT.
Matenda osokoneza bongo akuyenera kukhala vuto lalikulu, lolepheretsa. Kupeweratu pang'ono ndi kusanthula mosamala chifukwa cha vutoli kungayambitsenso.
> Zotsatira:
> Iliotibial Band Syndrome-Aftercare. MedlinePlus. https://medlineplus.gov/ency/patientinstructions/000683.htm.
> Nkhanza MPVD, Horst NVD, Wijer AD, Backx FJ, Sanden MWN-VD. Iliotibial Band Syndrome mu Runners. Masewera a Masewera . 2012; 42 (11): 969-992. onetsani: 10.2165 / 11635400-000000000-00000.