Zochita Zolimbikitsidwa 5 za Iliotibial Band (ITB) Syndrome

Zamkati

• 1. Mwendo wogona ukuwuka
• 2. Pita khola ndi miyendo yodutsa
• 3. Chithunzi cha nkhope ya ng'ombe
• 4. Anakhala pansi kupindika
• 5. Thovu wodzigudubuza
• Zithandizo zina zomwe zingathandize ndi matenda a ITB
• Kodi matenda a ITB amatenga nthawi yayitali bwanji kuti achiritse?
• Kodi ndiyenera kusiya kuthamanga ngati ndili ndi matenda a ITB?
• Zotenga zazikulu

Gulu lotchedwa iliotibial (IT) ndi gulu lakuthwa kwambiri lomwe limayenda mozama kunja kwa chiuno chanu ndipo limafikira bondo lanu lakunja.

Matenda a IT band, omwe amatchedwanso matenda a ITB, amapezeka chifukwa chogwiritsa ntchito mopitilira muyeso komanso mobwerezabwereza, zomwe zingayambitse kupweteka, kukwiya, ndi kutupa mu bondo lanu ndi ma tendon oyandikana nawo.

Ngakhale matenda a ITB nthawi zambiri amatchedwa bondo wothamanga, imakhudzanso okonda kulemera, oyenda, komanso oyendetsa njinga.

Zochita zina ndi zolimbitsa zimatha kuchiza matenda a ITB powongolera kusinthasintha komanso kulimbitsa minofu yozungulira IT band yanu. Zochita izi zitha kupewanso zovuta zina.

Nazi machitidwe asanu a band band kuti muyambe. Yesani kuchita izi osachepera mphindi 10 patsiku.

1. Mwendo wogona ukuwuka

Ntchitoyi imalimbikitsa obera anu oyambira, otumphuka, komanso amchiuno, omwe amathandizira kukonza bata. Kuti mumve zambiri, pindani mwendo wanu wapansi. Pazovuta, gwiritsani ntchito gulu lotsutsana ndi maondo anu.

Momwe mungachitire:

1. Gona kumanja kwako ndi chiuno chako chakumanzere molunjika kumanja kwako.
2. Sungani thupi lanu molunjika, ndikukanikiza dzanja lanu lamanzere pansi kuti muthandizidwe.
3. Gwiritsani dzanja lanu lamanja kapena pilo kuti muthandizire mutu wanu.
4. Ikani phazi lanu kuti chidendene chanu chikhale chaching'ono kuposa zala zanu.
5. Pepani mwendo wanu wamanzere.
6. Imani apa kwa masekondi 2 mpaka 5.
7. Pang'onopang'ono mubwerere kumalo oyambira.

Chitani 2 mpaka 3 seti ya kubwereza 15 mpaka 20 mbali iliyonse.

2. Pita khola ndi miyendo yodutsa

Kutambasula khola patsogolo kumathandizira kuthana ndi zovuta pamagulu anu a IT. Mukumva kutambasula pamodzi ndi minofu pambali pa ntchafu yanu momwe mumachitira. Kuti mutambasulidwe mozama kwambiri, ikani zolemetsa zanu zonse kumapazi anu akumbuyo.

Gwiritsani ntchito chipika kapena chothandizira pansi pa manja anu ngati sakufika pansi, kapena ngati muli ndi ululu wopweteka kwambiri. Ngati muli ndi nkhawa kuti magazi akubwera pamutu panu, khalani kumbuyo kwanu ndikukweza mutu wanu.

Momwe mungachitire:

1. Imani ndi mapazi anu mtchire patali.
2. Dutsani phazi lanu lamanzere kumanja kwanu, mukugwirizira zala zanu zazitali momwe mungathere.
3. Lembani ndi kuwonjezera mikono yanu pamwamba.
4. Tulutsani m'mene mumadumphira m'chiuno mwanu, ndikuchulukitsa msana kuti ubwere kutsogolo.
5. Fikitsani manja anu pansi, ndipo patulani kumbuyo kwa khosi lanu.
6. Sungani mawondo anu pang'ono.

Gwiritsani ntchitoyi kwa mphindi imodzi, kenako tsatirani mbali inayo.

3. Chithunzi cha nkhope ya ng'ombe

Kuika yoga kumachepetsa kukhwima kwambiri mumiyendo yanu, m'chiuno mwanu, ndi ntchafu zanu, kukulitsa kusinthasintha komanso kuyenda. Ikuyambitsanso mawondo anu ndi akakolo.

Pewani kumira kumbali imodzi. Gwiritsani ntchito khushoni kuti mugwirizane pansi mafupa onse atakhala pansi kuti chiuno chanu chikhale chofanana. Kuti izi zikhale zosavuta, onjezerani mwendo wanu wapansi molunjika.

Momwe mungachitire:

1. Lembani bondo lanu lakumanzere ndikuyimika pakati pathupi lanu.
2. Jambulani phazi lanu lamanzere kupita m'chiuno mwanu.
3. Lowani bondo lanu lamanja kumanzere, ndikuphimba mawondo anu.
4. Ikani chidendene chanu chakumanja ndi chidendene kunja kwa ntchafu yanu yakumanzere.
5. Gwiritsani ntchito malowa mpaka 1 miniti.
6. Kuti mupite mozama, yendetsani manja anu kutsogolo kuti mupinde patsogolo.

Gwiritsani ntchitoyi kwa mphindi imodzi, kenako tsatirani mbali inayo.

4. Anakhala pansi kupindika

Kutambasula uku kumachepetsa kulimba msana, m'chiuno, ndi ntchafu zakunja. Imatsegula mapewa anu ndi chifuwa, kulola kuti mukhale bwino komanso kukhazikika.

Kuti mutambasuke bwino, kwezani mwendo wanu wakumunsi molunjika. Ikani khushoni pansi pa bondo ngati zingwe zanu zili zolimba kwambiri.

Momwe mungachitire:

1. Kuchokera pamalo omwe mwakhala pansi, pindani mwendo wanu wamanzere ndikuyika phazi lanu lakumanzere kunja kwa ntchafu yanu yakumanja.
2. Pindani mwendo wakumanja ndikuyika phazi lanu lakumanja pansi kunja kwa ntchafu yanu yamanzere.
3. Exhale pamene mukupotoza thupi lanu lakumanja kumanja.
4. Ikani zala zanu zakumanzere pansi, ndikupinda mchiuno mwanu.
5. Lembani chigongono chanu bondo lanu, kapena ikani chigongono chanu panja pa bondo lanu ndi dzanja lanu likuyang'ana kutsogolo.
6. Yang'anirani phewa lanu lakumbuyo.

Gwiritsani ntchitoyi kwa mphindi imodzi, kenako tsatirani mbali inayo.

5. Thovu wodzigudubuza

Ntchitoyi ikufunika kuti ukhale ndi chowongolera thovu. Gwiritsani ntchito kutulutsa zovuta, mafundo, ndi kulimba mozungulira gulu lanu la IT.

Yang'anani kumadera aliwonse omwe mukukumana ndi zovuta kapena kukwiya. Pitani pang'onopang'ono m'malo amenewa.

Momwe mungachitire:

1. Gona kumanja kwako pomwe tchafu lako lakumtunda likupuma pa chozungulira cha thovu.
2. Sungani mwendo wanu wakumanja molunjika ndikusindikiza phazi lanu lamanzere pansi kuti mulithandizire.
3. Ikani manja anu onse pansi kuti mukhale olimba, kapena dzikonzereni mbali yakumanja.
4. Thovu gwerani pa bondo lanu musanabwerere m'chiuno mwanu.

Pitirizani kwa mphindi 5, kenako chitani mbali inayo.

Zithandizo zina zomwe zingathandize ndi matenda a ITB

Pali njira zingapo zochiritsira zomwe mungagwiritse ntchito pochiza matenda a ITB. Sankhani zomwe ndi zofunika kwambiri pazomwe mumachita ndikuziyika mu pulogalamu yanu yochita masewera olimbitsa thupi. Nazi zina zofunika kuziganizira:

• Masewera kapena kutikita minofu yakuya. Wotikita minofu waluso kuti ateteze ndikuchira kuvulala kumatha kusintha kusinthasintha, kuchepetsa kupindika kwa minofu, ndikuchepetsa kupindika kwa minofu.
• Kutulutsidwa kwatsopano. Chithandizo chamtunduwu chimagwiritsa ntchito kutikita minofu kuti muchepetse kupweteka, kupsinjika, komanso kulimba m'matumba anu amisala.
• Kutema mphini. Mankhwalawa atha kuthana ndi zovuta komanso zowawa mukamachira kuvulala kwa IT band.
• Mankhwala otentha ndi ozizira. Mankhwala osavutawa atha kuthana ndi ululu komanso kutupa, ngakhale sangathetseretu vuto lanu. Gwiritsani ntchito pedi yotenthetsera, kapena kusamba kapena kusamba kotentha, kuti muzitha kutentha ndi kupumula minofu yanu. Gwiritsani ntchito phukusi la ayezi kuti muchepetse kupweteka, kutupa, ndi kutupa. Sanjani munjira iliyonse mphindi 15, kapena chitani imodzi imodzi.
• NSAIDs. Kuti muchepetse ululu ndi kutupa, tengani mankhwala osagwiritsa ntchito zotupa, monga aspirin, ibuprofen (Advil kapena Motrin), kapena naproxen (Aleve). Gwiritsani ntchito mankhwalawa kwakanthawi kochepa.
• Zosankha zathanzi. Tsatirani chakudya chopatsa thanzi ndi zipatso ndi ndiwo zamasamba zambiri. Khalani ndi madzi okwanira pomwa madzi ambiri ndikumwa zakumwa zabwino, monga madzi a coconut, msuzi wamasamba, ndi tiyi wazitsamba. Malingana ngati sangasokoneze mankhwala anu aliwonse, tengani mankhwala azitsamba omwe amachepetsa kupweteka komanso kutupa.

Kodi matenda a ITB amatenga nthawi yayitali bwanji kuti achiritse?

Matenda a ITB amatha kutenga masabata 4 mpaka 8 kuti athe kuchira. Munthawi imeneyi, yang'anani kuchiritsa thupi lanu lonse. Pewani zinthu zina zilizonse zomwe zimapweteka kapena kusokoneza gawo lino la thupi lanu.

Kodi ndiyenera kusiya kuthamanga ngati ndili ndi matenda a ITB?

Ndikofunika kupuma pang'ono kuti muteteze matenda a ITB kuti asakhale okhazikika. Simuyenera kusiya kuthamanga kwamuyaya, koma muyenera kulola kuti thupi lanu lithandizirenso kuyambiranso ntchito yanu. Izi ndizofunikira makamaka ngati zina mwazizindikiro zanu zili zazikulu kapena zomwe zimachitika mobwerezabwereza.

Mutha kukhalabe achangu ndi zochitika zochepa, monga kusambira, maphunziro a elliptical, kapena yoga yobwezeretsa.

Zotenga zazikulu

Matenda a ITB ndiofala, makamaka pakati pa othamanga, oyendetsa njinga, komanso oyenda maulendo. Chepetsani ndikutenga nthawi yochuluka momwe mungafunire kuti mupezenso bwino.

Zochita zisanu za IT band zitha kuthandiza kuthana ndi kuvulala komwe kulipo kapena kupewa mavuto atsopano.

Pitilizani kuchita izi ngakhale mutachira. Zitha kutenga milungu ingapo kapena miyezi ingapo musanawone zotsatira.