Ukuqonda kunye nokuthintela i-Iliotibial Band Syndrome
At Arduua I-Trail Running Coaching, sizinikele ekuxhobiseni iimbaleki ngolwazi kunye nezixhobo zokoyisa imiceli mngeni eqhelekileyo kunye nokugqwesa kumzila wabo wokubaleka.
I-Iliotibial Band Syndrome (ITBS) ngumba oxhaphakileyo phakathi kwabagijimi, kwaye ukuqonda izizathu zayo kunye nezicwangciso zokukhusela kubalulekile ekugcineni ukusebenza okuphezulu kwiindlela.
I-Iliotibial band syndrome (ITBS) yinto yesibini yokulimala kwamadolo, kwaye ngokuqhelekileyo ihambelana nokuhamba komgama omde, ukuhamba ngebhayisikili kunye nokuphakamisa ubunzima.
Kweli nqaku uya kufumana ulwazi malunga nalo, kunye neengcebiso kunye neengcebiso malunga nokuthintela, kunye nendlela yokwelula kunye nokunciphisa ukuqina. Jonga ividiyo yam erekhodiweyo buqu ekupheleni kwenqaku!
Yintoni i-ITBS?
I-Iliotibial Band Syndrome (ITBS) yimbangela ehamba phambili yeentlungu zedolo phakathi kweembaleki, ezihlala zibangelwa ukuvuvukala kwebhanti ye-iliotibial-iqela elinzima lezicubu ezihamba ngaphandle kwethanga, ukusuka kwi-hip ukuya kwi-shin. Oku kuvutha ngokuqhelekileyo kwenzeka ngenxa yokungqubuzana phakathi kwe-IT band kunye ne-lateral femoral epicondyle, ekhokelela ekuphatheni kakubi kunye nokuhamba okulinganiselweyo, ngokukodwa kwicala langaphandle ledolo.
Izizathu kunye nezinto zoMngcipheko:
I-ITBS idla ngokudityaniswa nemisebenzi ebandakanya ukugoba ngokuphindaphindiweyo kwamadolo, njengokubaleka umgama, ukuhamba ngebhayisikili, kunye nokuphakamisa ubunzima. Iimbaleki zichaphazeleka ngakumbi kwi-ITBS, ngakumbi xa uqeqesho kumhlaba ongalinganiyo okanye ukwandisa i-mileage ngokukhawuleza kakhulu. Ezinye izinto ezinobungozi ziquka ukungalingani kwemisipha, ukungahambi kakuhle kwefomu, kunye nokungonelanga kokufudumala okanye ukupholisa.
I-Iliotibial band syndrome yenye yezona zinto zibangela iintlungu zedolo elisecaleni kubagijimi. Ibhendi ye-aliotibial yibhanti etyebileyo ye-fascia kwicala elisecaleni ledolo, elisuka ngaphandle kwe-pelvis, ngaphezulu kwe-hip kunye nedolo, kwaye lifaka ngaphantsi kwedolo. Ibhendi ibalulekile ekuzinziseni idolo ngexesha lokubaleka, njengoko isuka emva kwe-femur ukuya phambi kwe-femur ngexesha lomsebenzi. Ukuxutywa rhoqo kwebhanti phezu kwe-epicondyle ye-femoral edibeneyo edibeneyo kunye nokuguqulwa okuphindaphindiweyo kunye nokwandiswa kwamadolo ngexesha lokuqhuba kunokubangela ukuba indawo ivuthe.
Izizathu kunye neengozi
I-ITBS idla ngokudityaniswa nemisebenzi ebandakanya ukugoba ngokuphindaphindiweyo kwamadolo, njengokubaleka umgama, ukuhamba ngebhayisikili, kunye nokuphakamisa ubunzima. Iimbaleki zichaphazeleka ngakumbi kwi-ITBS, ngakumbi xa uqeqesho kumhlaba ongalinganiyo okanye ukwandisa i-mileage ngokukhawuleza kakhulu. Ezinye izinto ezinobungozi ziquka ukungalingani kwemisipha, ukungahambi kakuhle kwefomu, kunye nokungonelanga kokufudumala okanye ukupholisa.
Izicwangciso zokuthintela
At Arduua, sigxininisa indlela esebenzayo yokuthintela ukulimala, sigxininise ekomelezeni izihlunu eziphambili, ukuphucula ukuguquguquka, kunye nokuphucula iindlela zokuqeqesha. Nazi ezinye izicwangciso zokunceda ukukhusela i-ITBS:
Ukuzilomeleza: Ukujolisa imisipha ejikeleze i-hip, amathanga, kunye namadolo ukuphucula ukuzinza kunye nokunciphisa uxinzelelo kwi-IT band. Faka imithambo efana nokuxhwilwa kwehip, ukunyuswa komlenze osecaleni, kunye nezikhwebu kwindlela yakho.
Uqeqesho lokuguquguquka: Ukolulwa rhoqo kwe-IT band, i-hip flexors, kunye ne-quadriceps kunokunceda ukugcina uluhlu olufanelekileyo lokunyakaza kunye nokuthintela ukuqina okunokuthi kube negalelo kwi-ITBS. Ukuqengqeleka kwegwebu kunye neendlela zokuzikhulula kwi-myofascial kunokuba luncedo ekukhululeni izihlunu eziqinileyo.
Ukuqhubela phambili ngokuthe ngcembe: Gwema ukunyuka ngokukhawuleza kwivolumu yoqeqesho okanye ukuqina, njengoko oku kunokubeka uxinzelelo olugqithiseleyo kwi-IT band kunye nokwandisa umngcipheko wokulimala. Yakha kancinci kancinci kwaye udibanise iintsuku zokuphumla kwishedyuli yakho yoqeqesho ukuvumela ukuchacha okwaneleyo.
Izixhobo ezifanelekileyo: Qinisekisa ukuba izicathulo zakho zokugijima zifanelekile kuhlobo lwakho lonyawo kunye nokuhamba kwe-gait, njengoko izihlangu ezingafanelekanga zinokunyusa imiba ye-biomechanical enegalelo kwi-ITBS. Cinga ngokubonisana nengcali ukuze ufumane isihlangu esifanelekileyo kwiimfuno zakho zomntu ngamnye.
Ukuphuculwa koBuchule: Nika ingqalelo kwifomu yakho yokubaleka kunye ne-stride mechanics, ejolise kwipateni elungeleleneyo nesebenzayo yentshukumo enciphisa intshukumo esecaleni esecaleni kwedolo. Sebenza nomqeqeshi okanye umnyangi womzimba ukujongana nayo nayiphi na imiba ye-biomechanical enokuthi ikubeke phambili kwi-ITBS.
Ngokuphumeza le milinganiselo yokukhusela kunye nokubeka phambili ulwazi lokulimala, abagijimi banokunciphisa umngcipheko we-ITBS kunye nokugcina ukusebenza kakuhle kwiindlela. Khumbula, ukuthintela ngundoqo kwimpumelelo yexesha elide kwindlela eqhubayo.
Iividiyo zokuzilolonga
Ngaphantsi kweevidiyo zezinye zeendlela zokuqinisa imisipha ye-gluteus kunye nemilenze, ngaphandle kobunzima, kunye nemizekelo embalwa yokwelula. Ukuba ufuna iingcebiso ezingakumbi kunye neengcebiso zokuzivocavoca, ungaqhagamshelana nathi kwi-instagram kunye namaphepha e-facebook.
Arduua Trail Running Coaching
Iqabane lakho ekubalekeni komkhondo, ukuthintela ukwenzakala, kunye nokuphucula ukusebenza
At Arduua, sizimisele ukuxhasa iimbaleki zawo onke amanqanaba ekuphumezeni iinjongo zazo kwaye zihlale zingonzakali. Abaqeqeshi bethu abanamava babonelela ngezicwangciso zoqeqesho lomntu siqu, isikhokelo sobuchwephesha, kunye nenkxaso eqhubekayo ukukunceda ufikelele kwisakhono sakho esipheleleyo kwiindlela.
Nokuba uziqeqeshela umdyarho wakho wokuqala okanye ujonge ukuphucula indlela osebenza ngayo kumdyarho weembaleki zokugqibela, Arduua Trail Running Coaching ilapha ukunceda. Ndwendwela iwebhusayithi yethu ukuze ufunde ngakumbi malunga neenkonzo zethu zoqeqesho kunye nendlela esinokukuxhasa ngayo uhambo lwakho olubalekayo.
Ungavumeli i-ITBS iphazamise uqeqesho kunye neminqweno yakho. Thatha amanyathelo okuthintela ukwenzakala kunye nokwandisa ukusebenza kwakho nge Arduua Trail Running Coaching ecaleni kwakho.
Qhagamshelana nathi!
Ngolwazi oluthe kratya malunga neenkonzo zethu zoqeqesho kunye nendlela esinokukunceda ngayo ulungiselele umdyarho wakho olandelayo womdyarho, ndwendwela iwebhusayithi yethu okanye uqhagamshelane nathi ngokuthe ngqo. katinka.nyberg@arduua.com.
Khumbula, indlela eya kwimpumelelo yomdyarho wobuninzi iqala ngenyathelo elinye. Vumela Arduua yiba ngumkhokeli wakho njengoko usiya kubukhulu kwiindlela. Arduua Uqeqesho kwi-Intanethi >>
Ngokuzithoba!
/Katinka Nyberg, Arduua UMsunguli