Kumvetsetsa ndi Kupewa Iliotibial Band Syndrome
At Arduua Trail Running Coaching, tadzipereka kupatsa mphamvu othamanga ndi chidziwitso ndi zida zothana ndi zovuta zomwe wamba komanso kuchita bwino pamayendedwe awo.
Iliotibial Band Syndrome (ITBS) ndi nkhani yofala pakati pa othamanga, ndipo kumvetsetsa zomwe zimayambitsa ndi njira zopewera ndizofunika kuti mukhalebe ndi ntchito zapamwamba pamayendedwe.
Iliotibial band syndrome (ITBS) ndi yachiwiri yovulazidwa ndi mawondo, ndipo nthawi zambiri imagwirizanitsidwa ndi kuthamanga kwautali, kuyendetsa njinga ndi kukweza zolemera.
M'nkhaniyi mupeza zambiri za izi, komanso malangizo ndi malangizo momwe mungapewere, komanso momwe mungatambasulire ndikuchepetsa kuuma. Onani vidiyo yanga yojambulidwa kumapeto kwa nkhaniyi!
Kodi ITBS ndi chiyani?
Iliotibial Band Syndrome (ITBS) ndiyomwe imayambitsa kupweteka kwa mawondo pakati pa othamanga, omwe nthawi zambiri amabwera chifukwa cha kutupa kwa gulu la iliotibial - gulu lakuda la minofu yomwe imayenda kunja kwa ntchafu, kuchokera m'chiuno kupita ku shin. Kutupa kumeneku kumachitika chifukwa cha kukangana pakati pa IT band ndi lateral femoral epicondyle, zomwe zimayambitsa kusapeza bwino komanso kuyenda kochepa, makamaka kunja kwa bondo.
Zoyambitsa ndi Zowopsa:
ITBS nthawi zambiri imagwirizanitsidwa ndi zochitika zomwe zimaphatikizapo kugwada mobwerezabwereza mawondo, monga kuthamanga mtunda, kupalasa njinga, ndi kukweza zolemera. Othamanga amakhudzidwa makamaka ndi ITBS, makamaka akamaphunzitsidwa pamtunda wosagwirizana kapena kukulitsa mtunda mwachangu kwambiri. Zina zomwe zimayambitsa chiopsezo ndi kusalinganika kwa minofu, kuthamanga kwabwino, ndi kusakwanira kotentha kapena kuzizira nthawi zonse.
Iliotibial band syndrome ndi imodzi mwazomwe zimayambitsa kupweteka kwa bondo kwa othamanga. Gulu la iliotibial ndi gulu lakuda la fascia kumbali ya bondo, lochokera kunja kwa chiuno, pamwamba pa chiuno ndi bondo, ndikulowetsa pansi pa bondo. Gululo ndilofunika kwambiri kuti bondo likhale lokhazikika panthawi yothamanga, chifukwa limayenda kuchokera kumbuyo kwa femur kupita kutsogolo kwa femur panthawi ya ntchito. Kugwedeza kosalekeza kwa gululo pamwamba pa lateral femoral epicondyle pamodzi ndi kupindika mobwerezabwereza ndi kutambasula kwa bondo panthawi yothamanga kungachititse kuti malowa awonongeke.
Zifukwa ndi Zoopsa
ITBS nthawi zambiri imagwirizanitsidwa ndi zochitika zomwe zimaphatikizapo kugwada mobwerezabwereza mawondo, monga kuthamanga mtunda, kupalasa njinga, ndi kukweza zolemera. Othamanga amakhudzidwa makamaka ndi ITBS, makamaka akamaphunzitsidwa pamtunda wosagwirizana kapena kukulitsa mtunda mwachangu kwambiri. Zina zomwe zimayambitsa chiopsezo ndi kusalinganika kwa minofu, kuthamanga kwabwino, ndi kusakwanira kotentha kapena kuzizira nthawi zonse.
Njira zopewera
At Arduua, timagogomezera njira yowonongeka yopewera kuvulala, kuyang'ana pa kulimbikitsa minofu yofunikira, kupititsa patsogolo kusinthasintha, ndi kupititsa patsogolo njira zophunzitsira. Nazi njira zothandizira kupewa ITBS:
Zolimbitsa Thupi: Yang'anani minofu yozungulira chiuno, ntchafu, ndi mawondo kuti mukhale okhazikika komanso kuchepetsa kupsinjika kwa IT band. Phatikizani masewera olimbitsa thupi monga kutenga m'chiuno, kukweza miyendo yam'mbali, ndi ma squats muzochita zanu.
Maphunziro a Flexibility: Kutambasula pafupipafupi kwa IT band, ma flex hip flexors, ndi quadriceps kumatha kuthandizira kusuntha koyenera komanso kupewa kulimba komwe kungapangitse ITBS. Njira zodzigudubuza ndi thovu komanso njira zodzimasula zokha zitha kukhala zopindulitsa pakumasula minofu yolimba.
Kukula Kwapang'onopang'ono: Pewani kuwonjezereka kwadzidzidzi kwa voliyumu yophunzitsira kapena kulimba, chifukwa izi zitha kuyika kupsinjika kwambiri pa IT band ndikuwonjezera chiopsezo chovulala. Pang'onopang'ono pangani ma mileage ndikuphatikiza masiku opumula mu dongosolo lanu la maphunziro kuti mulole kuchira koyenera.
Zida Zoyenera: Onetsetsani kuti nsapato zanu zothamanga ndi zoyenera kwa mtundu wanu wa phazi ndi kuthamanga, chifukwa nsapato zosayenera zimatha kukulitsa nkhani za biomechanical zomwe zimathandizira ku ITBS. Ganizirani kukaonana ndi katswiri kuti mudziwe nsapato yabwino pa zosowa zanu.
Kusintha Makanema: Samalirani mawonekedwe anu othamanga ndi ma stride mechanics, ndikuyang'ana njira yoyendetsera bwino komanso yothandiza yomwe imachepetsa kusuntha kwa bondo. Gwirani ntchito ndi mphunzitsi kapena othandizira thupi kuti muthane ndi zovuta zilizonse zomwe zingakupangitseni ku ITBS.
Pogwiritsa ntchito njira zodzitetezerazi ndikuyika patsogolo chidziwitso chovulaza, othamanga amatha kuchepetsa chiopsezo cha ITBS ndikukhalabe ndi ntchito yabwino pamayendedwe. Kumbukirani, kupewa ndi chinsinsi cha kupambana kwa nthawi yayitali pakuyenda bwino.
Mavidiyo a masewera olimbitsa thupi
M'munsimu mavidiyo ndi zina mwazochita zolimbitsa minofu ya gluteus ndi miyendo, popanda zolemera, ndi zitsanzo zochepa za kutambasula. Ngati mukufuna maupangiri ndi malingaliro owonjezera pamasewera olimbitsa thupi, mutha kulumikizana nafe pamasamba athu a instagram ndi facebook.
Arduua Trail Running Coaching
Wothandizira wanu pakuyenda panjira, kupewa kuvulala, komanso kukulitsa magwiridwe antchito
At Arduua, tadzipereka kuthandiza othamanga amisinkhu yonse kuti akwaniritse zolinga zawo komanso kuti asavulale. Makochi athu odziwa bwino ntchito amakupatsirani mapulani ophunzitsira makonda anu, chitsogozo cha akatswiri, ndi chithandizo chopitilira kukuthandizani kuti mukwaniritse zomwe mungathe panjira.
Kaya mukuphunzitsira mpikisano wanu woyamba kapena mukufuna kupititsa patsogolo luso lanu mu ultra marathons, Arduua Trail Running Coaching ali pano kuti akuthandizeni. Pitani patsamba lathu kuti mudziwe zambiri zamaphunziro athu ndi momwe tingathandizire ulendo wanu woyenda.
Osalola kuti ITBS isokoneze maphunziro anu ndi zokhumba zanu. Chitanipo kanthu kuti mupewe kuvulala ndikuwonjezera magwiridwe antchito anu Arduua Trail Running Coaching pambali panu.
Lumikizanani nafe!
Kuti mumve zambiri zantchito zophunzitsira komanso momwe tingathandizire kukonzekera mpikisano wanu wotsatira, pitani patsamba lathu kapena mutitumizireni mwachindunji pa. katinka.nyberg@arduua.com.
Kumbukirani, njira yopita kuchipambano chapamwamba cha marathon imayamba ndi sitepe imodzi. Tiyeni Arduua khalani wotsogolera wanu pamene mukupita ku ukulu panjira. Arduua Maphunziro a pa intaneti >>
Zabwino zonse!
/Katinka Nyberg, Arduua woyambitsa