Nkag siab thiab tiv thaiv Iliotibial Band Syndrome
At Arduua Trail Running Coaching, peb tau mob siab rau kev txhawb nqa cov neeg khiav dej num nrog kev paub thiab cov cuab yeej los kov yeej cov kev cov nyom thiab ua tau zoo hauv lawv txoj kev taug kev.
Iliotibial Band Syndrome (ITBS) yog ib qho teeb meem loj ntawm cov neeg khiav dej num, thiab kev nkag siab txog nws cov laj thawj thiab kev tiv thaiv yog qhov tseem ceeb rau kev tswj hwm qhov ua tau zoo ntawm txoj kev taug.
Iliotibial band syndrome (ITBS) yog qhov thib ob feem ntau raug mob hauv caug, thiab feem ntau cuam tshuam nrog kev khiav mus ntev, caij tsheb kauj vab thiab nqa qhov hnyav.
Hauv tsab xov xwm no koj yuav tau txais cov ntaub ntawv hais txog nws, thiab tseem muaj qee cov lus qhia thiab cov lus qhia yuav ua li cas tiv thaiv nws, thiab yuav ua li cas ncab thiab txo qhov tawv nqaij. Tshawb xyuas kuv tus kheej cov yeeb yaj kiab kaw hauv qhov kawg ntawm kab lus!
ITBS yog dab tsi?
Iliotibial Band Syndrome (ITBS) yog ib qho ua rau mob hauv caug ntawm cov neeg khiav dej num, feem ntau tshwm sim los ntawm kev mob ntawm iliotibial band - ib pawg tuab ntawm cov ntaub so ntswg uas khiav raws sab nraud ntawm tus ncej puab, los ntawm lub duav mus rau lub puab tsaig. Qhov mob no feem ntau tshwm sim vim kev sib txhuam ntawm IT band thiab lateral femoral epicondyle, ua rau tsis xis nyob thiab tsis muaj zog, tshwj xeeb tshaj yog nyob rau sab nraud ntawm lub hauv caug.
Ua rau thiab Risk Factors:
ITBS feem ntau cuam tshuam nrog kev ua ub no uas cuam tshuam nrog lub hauv caug khoov rov qab, xws li kev khiav deb, caij tsheb kauj vab, thiab nqa qhov hnyav. Cov neeg khiav dej num tshwj xeeb yog raug rau ITBS, tshwj xeeb tshaj yog thaum kev cob qhia ntawm qhov chaw tsis sib xws lossis nce mais ceev heev. Lwm yam kev pheej hmoo muaj xws li cov leeg nqaij tsis sib xws, kev ua haujlwm tsis zoo, thiab kev ua kom sov tsis txaus lossis txias-down.
Iliotibial band syndrome yog ib qho ntawm cov ua rau ntawm lub hauv caug mob sab hauv hauv cov neeg khiav dej num. Lub iliotibial band yog ib tug tuab band ntawm fascia ntawm lub sab nam ntawm lub hauv caug, ncua los ntawm sab nraum lub plab mog, tshaj lub duav thiab lub hauv caug, thiab ntxig rau hauv qab lub hauv caug. Cov qhab yog ib qho tseem ceeb rau stabilizing lub hauv caug thaum khiav, raws li nws txav los ntawm qab lub femur mus rau pem hauv ntej ntawm lub femur thaum lub sij hawm kev ua si. Kev sib txuas txuas ntxiv ntawm cov hlua hla lub lateral femoral epicondyle ua ke nrog kev rov flexion thiab txuas ntxiv ntawm lub hauv caug thaum khiav yuav ua rau thaj chaw ua rau mob.
Ua rau thiab Risk Factors
ITBS feem ntau cuam tshuam nrog kev ua ub no uas cuam tshuam nrog lub hauv caug khoov rov qab, xws li kev khiav deb, caij tsheb kauj vab, thiab nqa qhov hnyav. Cov neeg khiav dej num tshwj xeeb yog raug rau ITBS, tshwj xeeb tshaj yog thaum kev cob qhia ntawm qhov chaw tsis sib xws lossis nce mais ceev heev. Lwm yam kev pheej hmoo muaj xws li cov leeg nqaij tsis sib xws, kev ua haujlwm tsis zoo, thiab kev ua kom sov tsis txaus lossis txias-down.
Cov Tswv Yim Tiv Thaiv
At Arduua, peb hais txog txoj hauv kev zoo rau kev tiv thaiv kev raug mob, tsom mus rau kev ntxiv dag zog rau cov leeg tseem ceeb, txhim kho kev yoog raws, thiab txhim kho cov txheej txheem kev cob qhia zoo. Nov yog qee cov tswv yim los pab tiv thaiv ITBS:
Strengthening Exercises: Lub hom phiaj ntawm cov leeg nyob ib puag ncig lub duav, ncej puab, thiab hauv caug kom txhim kho kev ruaj ntseg thiab txo qis ntawm IT band. Muab cov kev tawm dag zog xws li lub duav abductions, sab ceg nqa, thiab squats rau hauv koj lub sijhawm.
Flexibility Training: Kev ncab ntawm IT band, lub duav flexors, thiab quadriceps tuaj yeem pab tswj kev ua kom pom kev zoo thiab tiv thaiv kev nruj uas tuaj yeem ua rau ITBS. Ua npuas ncauj dov thiab tus kheej-myofascial tso cov tswv yim kuj tuaj yeem ua tau zoo rau cov leeg nruj.
Gradual Progression: Tsis txhob nce siab tam sim ntawd hauv kev kawm ntim lossis kev siv zog, vim qhov no tuaj yeem ua rau muaj kev ntxhov siab ntau dhau ntawm IT band thiab ua rau muaj kev pheej hmoo ntawm kev raug mob. Maj mam txhim kho mileage thiab muab cov hnub so rau hauv koj lub sijhawm cob qhia kom tso cai kom rov zoo.
Cov cuab yeej tsim nyog: Xyuas kom meej tias koj cov khau khiav yog tsim nyog rau koj hom ko taw thiab khiav gait, vim tias khau tsis zoo tuaj yeem ua rau muaj teeb meem biomechanical uas ua rau ITBS. Xav txog kev sab laj nrog tus kws kho mob tshwj xeeb los txiav txim siab khau zoo tshaj plaws rau koj tus kheej xav tau.
Technique Refinement: Ua tib zoo saib xyuas koj daim ntawv khiav thiab stride mechanics, aiming rau ib tug balanced thiab npaum txav qauv uas minimizes ntau dhau lateral txav ntawm lub hauv caug. Ua haujlwm nrog tus kws qhia lossis tus kws kho lub cev los daws cov teeb meem biomechanical uas tuaj yeem ua rau koj rau ITBS.
Los ntawm kev siv cov kev tiv thaiv kev tiv thaiv no thiab ua kom paub txog kev raug mob ua ntej, cov neeg khiav dej num tuaj yeem txo qhov kev pheej hmoo ntawm ITBS thiab tswj kev ua haujlwm zoo ntawm txoj kev. Nco ntsoov, kev tiv thaiv yog qhov tseem ceeb rau kev vam meej mus ntev hauv txoj kev khiav.
Kev Ua Yeeb Yam
Hauv cov yeeb yaj kiab hauv qab no yog qee qhov kev tawm dag zog rau cov leeg nqaij ntawm gluteus thiab ob txhais ceg, tsis muaj qhov hnyav, thiab qee qhov piv txwv ntawm ncab. Yog tias koj xav tau ntau lub tswv yim thiab cov lus qhia rau kev tawm dag zog, koj tuaj yeem tiv tauj peb ntawm peb nplooj ntawv instagram thiab facebook.
Arduua Trail Running Coaching
Koj tus khub hauv txoj kev khiav, tiv thaiv kev raug mob, thiab txhim kho kev ua haujlwm
At Arduua, peb tau cog lus los txhawb cov neeg khiav dej num ntawm txhua qib kom ua tiav lawv lub hom phiaj thiab nyob twj ywm tsis raug mob. Peb cov kws qhia paub dhau los muab cov phiaj xwm kev cob qhia tus kheej, cov kws tshaj lij kev taw qhia, thiab kev txhawb nqa txuas ntxiv los pab koj kom ncav cuag koj lub peev xwm ntawm txoj kev taug.
Txawm hais tias koj tab tom kawm rau koj thawj txoj kev sib tw lossis lub hom phiaj los txhim kho koj qhov kev ua tau zoo hauv ultra marathons, Arduua Trail Running Coaching nyob ntawm no los pab. Mus saib peb lub vev xaib kom paub ntau ntxiv txog peb cov kev pabcuam kev cob qhia thiab peb tuaj yeem pab txhawb koj txoj kev taug kev.
Tsis txhob cia ITBS cuam tshuam koj txoj kev kawm thiab kev ntshaw. Ua cov kauj ruam tiv thaiv kom tsis txhob raug mob thiab txhim kho koj qhov kev ua tau zoo nrog Arduua Trail Running Coaching los ntawm koj sab.
Txuas nrog peb!
Yog xav paub ntxiv txog peb cov kev pabcuam kev cob qhia thiab peb tuaj yeem pab koj npaj rau koj qhov kev sib tw ultra marathon tom ntej, mus saib peb lub vev xaib lossis tiv tauj peb ncaj qha ntawm katinka.nyberg@arduua.com.
Nco ntsoov, txoj hauv kev rau kev ua tiav ultra marathon pib nrog ib kauj ruam. Cia Arduua ua koj tus taw qhia thaum koj taug kev mus rau qhov zoo ntawm txoj kev. Arduua Kev cob qhia online >>
Qhov zoo tshaj plaws!
/Katinka Nyberg, Arduua founder