Kunzwisisa uye Kudzivirira Iliotibial Band Syndrome
At Arduua Trail Running Coaching, takazvipira kupa simba vamhanyi vane ruzivo uye maturusi ekukunda matambudziko akajairwa uye kukunda mukufamba kwavo kuita.
Iliotibial Band Syndrome (ITBS) inyaya yakapararira pakati pevamhanyi, uye kunzwisisa zvinokonzeresa uye nzira dzekudzivirira kwakakosha pakuchengetedza peak performance pamakwara.
Iliotibial band syndrome (ITBS) ndiyo yechipiri yakajairika kukuvara kwemabvi, uye inowanzobatanidzwa nekureba kumhanya, bhasikoro uye kusimudza-kusimudza.
Muchinyorwa chino iwe uchawana somem info nezvazvo, uyezve mamwe matipi uye mazano ekudzivirira, uye maitiro ekutambanudza uye kuderedza kuoma. Tarisa vhidhiyo yangu yakanyorwa pachedu pakupera kwechinyorwa!
Chii chinonzi ITBS?
Iliotibial Band Syndrome (ITBS) ndiyo inokonzera marwadzo emabvi pakati pevamhanyi, inowanzonzi inokonzerwa nekuputika kweiyootibial band-bhandi gobvu rematishu rinomhanya nekunze kwehudyu, kubva muhudyu kuenda kushin. Uku kuzvimba kunowanzoitika nekuda kwekupokana pakati peIT band uye lateral femoral epicondyle, zvichitungamira mukusagadzikana uye kushomeka kwekufamba, kunyanya parutivi rwekunze rwemabvi.
Zvinokonzera uye Risk Factors:
ITBS inowanzobatanidzwa nezviitiko zvinosanganisira kudzokorora kupfugama kwemabvi, sekumhanya chinhambwe, bhasikoro, uye kusimudza uremu. Vanomhanya vanonyanya kubatwa neITBS, kunyanya kana vachidzidzira munzvimbo isina kuenzana kana kuwedzera mamaira nekukurumidza. Zvimwe zvinokonzeresa njodzi zvinosanganisira kusaenzana kwemhasuru, kutadza kumhanyisa fomu, uye kusakwana kwekudziya-kukwira kana kutonhora-pasi maitiro.
Iliotibial band syndrome ndechimwe chezvikonzero zvinotungamira zve lateral ibvi kurwadziwa mumhanyi. Iyo iliotibial bhendi ibhendi gobvu refascia padivi pebvi remabvi, richibva kunze kwechiuno, pamusoro pehudyu nemabvi, uye richipinza pazasi pebvi. Bhendi rakakosha kudzikamisa ibvi panguva yekumhanya, sezvo richifamba kubva kuseri kwechikadzi kuenda kumberi kwechikadzi panguva yebasa. Kuramba kuchikwizwa kwebhandi pamusoro pe lateral femoral epicondyle pamwe chete nekudzokorora kushanduka uye kuwedzera kwemabvi panguva yekumhanya kunogona kuita kuti nzvimbo yacho ive inopisa.
Zvinokonzera uye Njodzi Dambudziko
ITBS inowanzobatanidzwa nezviitiko zvinosanganisira kudzokorora kupfugama kwemabvi, sekumhanya chinhambwe, bhasikoro, uye kusimudza uremu. Vanomhanya vanonyanya kubatwa neITBS, kunyanya kana vachidzidzira munzvimbo isina kuenzana kana kuwedzera mamaira nekukurumidza. Zvimwe zvinokonzeresa njodzi zvinosanganisira kusaenzana kwemhasuru, kutadza kumhanyisa fomu, uye kusakwana kwekudziya-kukwira kana kutonhora-pasi maitiro.
Kudzivirira Mazano
At Arduua, tinosimbisa nzira inogadzirisa yekudzivirira kukuvara, kuisa pfungwa pakusimbisa mhasuru dzinokosha, kuvandudza kushanduka, nekugadzirisa maitiro ekudzidzisa. Heano mamwe maitiro ekubatsira kudzivirira ITBS:
Kusimbisa Maekisesaizi: Tarisira mamhasuru akatenderedza mahudyu, zvidya, nemabvi kuti uvandudze kugadzikana uye kuderedza kunetsa paIT band. Batanidza maekisesaizi akadai sekutorwa kwehudyu, kusimudza gumbo repadivi, uye squats mumuitiro wako.
Flexibility Training: Kugara kutambanudza IT band, hip flexors, uye quadriceps zvinogona kubatsira kuchengetedza huwandu hwakakwana hwekufamba uye kudzivirira kusimba kunogona kubatsira kuITBS. Foam rolling uye self-myofascial kuburitsa matekiniki anogona zvakare kubatsira pakusunungura mhasuru dzakasimba.
Zvishoma nezvishoma Kufambira mberi: Dzivisa kuwedzera kamwe kamwe muhuwandu hwekudzidzisa kana kusimba, sezvo izvi zvinogona kuisa kushushikana kwakanyanya paIT band uye kuwedzera njodzi yekukuvara. Zvishoma nezvishoma gadzira mileage uye batanidza mazuva ekuzorora muhurongwa hwako hwekudzidzisa kuti ubvumire kupora kwakakwana.
Zvishandiso Zvakakodzera: Ita shuwa kuti shangu dzako dzekumhanya dzakakodzera mhando yetsoka dzako uye kumhanya kufamba, sezvo shangu dzisina kunaka dzinogona kuwedzera nyaya dzebiomechanical dzinobatsira kuITBS. Funga kubvunza nyanzvi kuti uone shangu yakanakisa kune zvaunoda iwe pachako.
Technique kunatsa: Teerera kune yako yekumhanya fomu uye nhanho mechanics, uchivavarira kune yakadzikama uye inoshanda pateni yekufamba iyo inoderedza yakawandisa lateral kufamba kwebvi. Shanda nemurairidzi kana murapi wepanyama kugadzirisa chero nyaya dzebiomechanical dzinogona kukuisa iwe kuITBS.
Nekushandisa aya matanho ekudzivirira uye kuisa pamberi pekuziva kwekukuvara, vamhanyi vanogona kuderedza njodzi yeITBS uye kuchengetedza kuita kwakaringana pamakwara. Rangarira, kudzivirira ndicho kiyi yekubudirira kwenguva refu mukumhanya kwenzira.
Exercises Mavhidhiyo
Mune mavhidhiyo ari pasi apa ndemamwe maitiro ekusimbisa mhasuru dze gluteus nemakumbo, pasina uremu, uye mienzaniso mishoma yekutambanudza. Kana iwe uchida mamwe matipi uye mazano ekurovedza muviri, unogona kutibata pane yedu instagram uye facebook mapeji.
Arduua Trail Running Coaching
Mumwe wako mukumhanya munzira, kudzivirira kukuvara, uye kuwedzera kwekuita
At Arduua, takazvipira kutsigira vamhanyi vematanho ese kuti vazadzikise zvinangwa zvavo uye kuti varambe vasina kukuvara. Varairidzi vedu vane ruzivo vanopa hurongwa hwekudzidzisa hwemunhu, gwara renyanzvi, uye rutsigiro runoenderera mberi kuti ikubatsire kusvika pakugona kwako kuzere munzira.
Kunyangwe iwe uri kudzidzira yako yekutanga trail mujaho kana kuvavarira kuvandudza mashandiro ako muultra marathons, Arduua Trail Running Coaching iri pano kuti ibatsire. Shanyira webhusaiti yedu kuti udzidze zvakawanda nezve edu ekudzidzisa masevhisi uye kuti tingatsigire sei nzira yako yekumhanya rwendo.
Usarege ITBS ichikanganisa kudzidziswa kwako uye zvishuwo. Tora matanho ekutanga kudzivirira kukuvara uye kukwidziridza kuita kwako ne Arduua Trail Running Coaching padivi pako.
Bata Nesu!
Kuti uwane rumwe ruzivo nezve edu ekudzidzisa masevhisi uye kuti tingakubatsira sei kugadzirira yako inotevera yekupedzisira marathon, shanyira webhusaiti yedu kana kutibata isu zvakananga pa katinka.nyberg@arduua.com.
Rangarira, nzira yekubudirira kwekupedzisira marathon inotanga nedanho rimwe chete. Regai Arduua iva mutungamiri wako paunenge uchifamba uchienda kuhukuru mumakwara. Arduua Online Coaching >>
Shuwiro yakanaka!
/Katinka Nyberg, Arduua dangamusha