Kodi IT Band Syndrome Ndi Chiyani Ndipo Mumachiza Bwanji?

Zamkati

• Kodi IT Band Syndrome ndi Chiyani?
• Zoyambitsa za IT Band Syndrome
• Momwe Mungapewere ndi Kuchiza Matenda a IT Band
• Onaninso za

Kwa othamanga, okwera njinga, kapena othamanga aliwonse opirira, kumva mawu oti "IT band syndrome" kuli ngati kumva chikwangwani ndikuima. Tsoka ilo, vutoli nthawi zambiri limatanthauza kuwawa, nthawi yopuma, ndi kuchira kwathunthu.

Nayi nkhani yabwino: Wothamanga aliyense amatha kuthana ndi vuto la IT band (lomwe nthawi zina limatchedwa ITBS). Pansipa, fufuzani zomwe zimayambitsa matenda a IT band, momwe mungachitire, ndipo, chofunika kwambiri, momwe mungapewere kuti zisadzachitike m'tsogolomu. (Onani: Malangizo 5 Othandizira Wothamanga Aliyense Kuteteza Knee Pain)

Kodi IT Band Syndrome ndi Chiyani?

The IT band (kapena iliotibial band) ndi gawo lakuda kwambiri la minofu yolumikizana yomwe imayenda kunja kwa ntchafu zanu, kuyambira m'chiuno mpaka bondo, atero Cameron Yuen, DPT, CSCS, dokotala wamkulu wamankhwala ku Bespoke Treatments ku New. York City. (Tangoganizirani wina yemwe ali wowonda kwambiri ndi wolimbitsa thupi: Mukudziwa kuti kuviika pakati pa quad ndi hamstring kumbali ya mwendo wawo? Ndi zimenezo.)

Mukuganiza kuti kupweteka kumeneku kumamveka chifukwa cha matenda a IT band? Chizindikiro chachikulu ndikuti ululu umakulirakulira bondo likamawerama pamadigiri 20 mpaka 30-mozungulira momwe limakhotera poyenda kapena kukhazikika, akutero Yuen. Ululu umakulanso pamene mukuchita zinthu monga kuthamanga, squat, ndi kukwera ndi kutsika masitepe. Ngati mukumva kupweteka kwinakwake kupatula kunja kwa bondo lanu, zikutanthauza kuti mwina si ITBS. (Mwachitsanzo, ngati mukumva kupweteka pafupi ndi kneecap yanu, ndiye kuti bondo lothamanga.)

Ngakhale palibe chifukwa chofunira kukaonana ndi akatswiri azaumoyo, ndibwino kuti mupite kukaonana kamodzi kamodzi kuti athe kutsimikizira kuti mulidi ndi matenda a IT band osati china, atero a Alex Harrison, Ph.D., CSCS, mphunzitsi wamasewera a Renaissance Periodization. "Akhozanso kuyang'anira zochitika zolimbitsa thupi kuti awonetsetse kuti mukupindula kwambiri ndi zomwe mukufuna kuti mukonzenso," akutero.

Zoyambitsa za IT Band Syndrome

Mwachidule, matenda a IT band amachokera pakuchulukitsa bondo chifukwa chochita masewera olimbitsa thupi, atero Yuen. Pomwe zimatsutsana pazomwe zimayambitsa, zikuwoneka kuti wolakwayo ndi chimake pakuphunzitsira mayendedwe kapena kulimba kophatikizana ndi kukakamizidwa kowonjezera komwe kumayikidwa pa IT band pomwe bondo limapindika, akutero. (Kusamvana kwa minofu kungayambitsenso mavuto amtundu uliwonse.)

Zinthu zina zitha kuikanso anthu pachiwopsezo cha matenda a IT band, atero Harrison. Onetsetsani kuti mukutsatira ndondomeko yoyenera yotenthetsera ndi kuziziritsa musanayambe kuchita masewera olimbitsa thupi, ndipo onetsetsani kuti mwapeza nthawi yochira pakati pa masewera olimbitsa thupi. (Kunena zowona, ngati simukuchita zinthu izi, ndiye kuti mukuziika pachiwopsezo chakuvulazanso zina zambiri.) Malo ena othamanga, monga misewu yotsika kapena misewu yotsetsereka, imatha kukakamiza bondo ndikupanga kusamvana mthupi, atero Harrison. (Choncho ngati mukuganiza zoyesa kuthamanga kwa trail, chepetsani pang'onopang'ono.) Kuvala nsapato zowonongeka kungapangitsenso chiopsezo chanu cha IT band syndrome. (Mukuona? Ndinakuwuzani kuti zinali zowopsa kuthamanga muma sneaker akale.)

Sizokhazo: Minofu yofooka ya m'chiuno (yomwe ingayambitsenso kupweteka kwina kothamanga), katchulidwe kosalamulirika mukamatera, ndi kutera ndi phazi lanu kudutsa pakati pa mzere wapakati wa mayendedwe anu kungapangitse kupsinjika kwina kumbali ya bondo, akutero Yuen. Pazokha, zinthu izi sizikhala zokwanira kupangitsa ululu wa IT band. Koma akaphatikizidwa ndi kuwonjezeka kwakukulu kwa pafupipafupi, voliyumu, kapena kulimba, atha kungopanga malo omenyera opweteka kuti akufikitseni m'mphepete.

Momwe Mungapewere ndi Kuchiza Matenda a IT Band

"Kupuma" kungakhale mawu awiri owopsa kwambiri kwa okonda masewera olimbitsa thupi-koma ndiye chithandizo chochira chomwe muyenera kutsatira ngati mukufuna kukhala bwino, akutero Harrison.

1. Kupumula ndi ayezi. Choyamba, muyenera kuchepetsa masiku angapo pazinthu zowonjezereka, monga kuthamanga ndi kuchita masewera olimbitsa thupi monga squats ndi mapapu, atero Yuen. Muthanso kugwiritsa ntchito ayezi pazowawa panthawiyo. (Ayi, simuyenera kutulutsa thovu ndi gulu lanu la IT.)

2. Tambasula. Muyeneranso kuphatikiza zolumikizira zopepuka, zolemba za Harrison, monga wamba kuyimilira kwa IT band: Kuyimirira mowongoka, kuwoloka phazi lamanja kutsogolo kwa phazi lamanzere. Sindikizani mchiuno patsogolo pang'ono ndikufikira mikono pamwamba ndi kumanja, kusunthira m'chiuno kumanzere. Bweretsani miyendo ndi mayendedwe. (Yesani magulu ena a IT nawonso.)

3. Momasuka kubwerera. Chotsatira, ululu ukamachepa, dulani voliyumu yanu ndi 50 peresenti kuti pang'onopang'ono mulole malowo azolowere maphunziro, atero a Yuen.

4. Chitani zinthu zodzitetezera. Mukangoyambanso kuphunzitsidwa, mudzafuna kuwonjezera masewera olimbitsa thupi omwe amalimbitsa minofu yanu ya glute ndikuwongolera kugwirizana kwanu ndi mwendo umodzi. "Kulimbitsa minofu ya m'chiuno ndi pachimake kumathandiza kuwongolera mawondo ndi phazi kumbali ndi mbali pamene mukuthamanga," akutero Yuen, zomwe zingathandize kupewa kuwonjezereka kwa IT-band m'tsogolomu. Yesani:

• M'mbali-wogona mwendo umakweza: Gona kumanja kwa thupi pa benchi yolemetsa (kapena bedi kunyumba) ndi chiuno pafupi ndi m'mphepete ndi miyendo yotambasula, kotero iwo akulendewera m'mphepete ndipo mapazi akupumula pansi. Bwererani molunjika, ndi chiuno cholowekamo. Kwezani mwendo wakumanzere mpaka utadutsa madigiri 30 mpaka 45 pamwambapa, kenako pang'onopang'ono pansi kuti muyambe. Chitani 15 kubwereza. Bwerezani mbali inayo.
• Zochita zokometsera mchiuno: Kuyimirira mwendo umodzi, "kukwera" m'chiuno moyang'anizana ndikuchepetsa pang'onopang'ono pogwiritsa ntchito minofu yakunja ya mwendo woyimirira. "Kuyimirira mmbali pambali ya masitepe kumapangitsa kuti pakhale malo abwino kwambiri ophunzitsira m'chiuno," akutero Harrison. Chitani 15 kubwereza. Bwerezani mbali inayo.

Pofuna kuti ITBS isadzakutsutseninso mtsogolo, yang'anani mawonekedwe anu mukamayambiranso maphunziro. "Samalani zikhalidwe zogwetsera m'chiuno mwanu kumbali imodzi, kulola mapazi anu kuwoloka pakati, kapena kumangolankhula mopambanitsa mukatera," akutero Yuen.

Ndipo pamene mukuwonjezera mtunda wanu, musapitirire 10 peresenti pa sabata. (Chitsanzo: Ngati mukuthamanga makilomita a 10 sabata ino, muyenera kukonzekera kuthamanga pafupifupi 11 sabata yamawa.) "Kuwonjezeka kumeneku ndi kokwanira kuyendetsa kusintha, koma kawirikawiri kumaganiziridwa kuti ndi ndalama zomwe sizingayambitse kuphunzitsidwa mopitirira muyeso," akufotokoza. -kapena, koposa zonse, khumudwitsani gulu lanu la IT.

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