Ukuqonda Nokuvimbela I-Iliotibial Band Syndrome
At Arduua I-Trail Running Coaching, sizinikele ekunikezeni amandla abagijimi ngolwazi namathuluzi okunqoba izinselele ezivamile futhi baphumelele ekuphishekeleni kwabo umzila.
I-Iliotibial Band Syndrome (ITBS) iyinkinga evame kakhulu phakathi kwabagijimi, futhi ukuqonda izimbangela zayo namasu okuvimbela kubalulekile ekugcineni ukusebenza okuphezulu emizileni.
I-Iliotibial band syndrome (ITBS) iwukulimala kwesibili kwamadolo okuvame kakhulu, futhi ngokuvamile kuhlotshaniswa nokugijima ibanga elide, ukuhamba ngebhayisikili nokuphakamisa izinsimbi.
Kulesi sihloko uzothola ulwazi oluthile ngakho, kanye namanye amathiphu nezeluleko zokuthi ungakuvimbela kanjani, nokuthi welula kanjani futhi unciphise ukuqina. Bheka ividiyo yami eqoshwe mathupha ekugcineni kwesihloko!
Iyini i-ITBS?
I-Iliotibial Band Syndrome (ITBS) iyimbangela ehamba phambili yobuhlungu bamadolo phakathi kwabagijimi, ngokuvamile okubangelwa ukuvuvukala kwebhande le-iliotibial-ibhande eliwugqinsi lezicubu ezigijima ngaphandle kwethanga, kusukela okhalweni kuya esinqeni. Lokhu kuvuvukala kuvame ukuvela ngenxa yokungqubuzana phakathi kwe-IT band kanye ne-lateral femoral epicondyle, okuholela ekuphatheni kabi nokuhamba okulinganiselwe, ikakhulukazi ohlangothini olungaphandle lwamadolo.
Izimbangela Nezingozi:
I-ITBS ivamise ukuhlotshaniswa nemisebenzi ehlanganisa ukugoba amadolo okuphindaphindayo, njengokugijima ibanga, ukugibela ibhayisikili, nokuphakamisa izinsimbi. Abagijimi basengozini enkulu ye-ITBS, ikakhulukazi uma beqeqeshelwa indawo engalingani noma bekhulisa amakhilomitha ngokushesha okukhulu. Ezinye izici eziyingozi zihlanganisa ukungalingani kwemisipha, ukugijima okungahambi kahle, kanye nemikhuba enganele yokufudumala noma yokupholisa.
I-Iliotibial band syndrome ingenye yezimbangela ezihamba phambili zobuhlungu bedolo langemuva kubagijimi. Ibhendi ye-aliotibial iyibhande eliwugqinsi le-fascia esicini esingemuva kwedolo, elisuka ngaphandle kwe-pelvis, phezu kwe-hip nedolo, futhi lifaka ngezansi nje kwedolo. Ibhendi ibalulekile ekuqiniseni idolo ngesikhathi sokugijima, njengoba isuka ngemuva kwe-femur iye ngaphambi kwe-femur ngesikhathi sokusebenza. Ukuhlikihlwa okuqhubekayo kwebhande phezu kwe-epicondyle ye-femoral lateral kuhlanganiswe nokuguquguquka okuphindaphindiwe nokwandiswa kwedolo ngesikhathi sokugijima kungase kubangele indawo ukuba ivuvuke.
Izimbangela Nezici Zengozi
I-ITBS ivamise ukuhlotshaniswa nemisebenzi ehlanganisa ukugoba amadolo okuphindaphindayo, njengokugijima ibanga, ukugibela ibhayisikili, nokuphakamisa izinsimbi. Abagijimi basengozini enkulu ye-ITBS, ikakhulukazi uma beqeqeshelwa indawo engalingani noma bekhulisa amakhilomitha ngokushesha okukhulu. Ezinye izici eziyingozi zihlanganisa ukungalingani kwemisipha, ukugijima okungahambi kahle, kanye nemikhuba enganele yokufudumala noma yokupholisa.
Amasu Okuvikela
At Arduua, sigcizelela indlela esebenzayo yokuvimbela ukulimala, sigxile ekuqiniseni imisipha eyinhloko, ukuthuthukisa ukuguquguquka, nokuthuthukisa amasu okuqeqesha. Nawa amasu okusiza ukuvimbela i-ITBS:
Ukuqinisa Ukuzivocavoca: Khomba imisipha ezungeze izinqulu, amathanga, namadolo ukuze uthuthukise ukuzinza futhi unciphise ukuxineka kubhendi ye-IT. Faka izivivinyo ezinjengokuthunjwa kwezinqulu, ukuphakamisa imilenze eseceleni, nama-squats esimisweni sakho.
Ukuqeqeshwa kokuvumelana nezimo: Ukwelula okuvamile kwe-IT band, ama-hip flexors, nama-quadriceps kungasiza ekugcineni uhla olufanele lokunyakaza futhi kuvimbele ukuqina okungase kube nomthelela ku-ITBS. I-Foam rolling kanye namasu wokuzikhulula we-self-myofascial nawo angaba yinzuzo ekuxegiseni imisipha eqinile.
Ukuqhubeka Kancane Kancane: Gwema ukwanda okungazelelwe komthamo wokuqeqesha noma ukuqina, njengoba lokhu kungabeka ukucindezeleka ngokweqile ku-IT band futhi kwandise ingozi yokulimala. Yakha kancane kancane amakhilomitha futhi uhlanganise nezinsuku zokuphumula ohlelweni lwakho lokuqeqesha ukuze uvumele ukululama okwanele.
Izisetshenziswa ezifanele: Qinisekisa ukuthi izicathulo zakho ezigijimayo zifanele uhlobo lwakho lonyawo kanye nokugijima kwezinyawo, njengoba izicathulo ezingafanele zingabhebhethekisa izinkinga ze-biomechanical ezifaka isandla ku-ITBS. Cabangela ukubonisana nochwepheshe ukuze uthole isicathulo esingcono kakhulu sezidingo zakho zomuntu ngamunye.
Ukuthuthukiswa Kwesu: Naka indlela yakho yokugijima kanye nezinsimbi ze-stride, okuhloswe ukuba kube nephethini yokunyakaza elinganiselayo nephumelelayo enciphisa ukunyakaza kwedolo okubheke eceleni ngokweqile. Sebenza nomqeqeshi noma umelaphi womzimba ukubhekana nanoma yiziphi izinkinga ze-biomechanical ezingase zikubeke ku-ITBS.
Ngokusebenzisa lezi zinyathelo zokuvimbela kanye nokubeka phambili ukuqwashisa ngokulimala, abagijimi banganciphisa ubungozi be-ITBS futhi bagcine ukusebenza kahle emikhondweni. Khumbula, ukuvimbela kuyisihluthulelo sempumelelo yesikhathi eside ekusebenzeni komzila.
Izivivinyo Amavidiyo
Kumavidiyo angezansi kukhona ezinye izivivinyo zokuqinisa imisipha ye-gluteus nemilenze, ngaphandle kwezisindo, nezibonelo ezimbalwa zokwelula. Uma udinga amathiphu neziphakamiso ezengeziwe zokuzivocavoca, ungaxhumana nathi kumakhasi ethu e-instagram kanye ne-facebook.
Arduua I-Trail Running Coaching
Uzakwethu ekugijimeni komzila, ekuvimbeleni ukulimala, nasekuthuthukisweni kokusebenza
At Arduua, sizimisele ukusekela abagijimi bawo wonke amaleveli ekufinyeleleni imigomo yabo nokuhlala bengenakulimala. Abaqeqeshi bethu abanolwazi bahlinzeka ngezinhlelo zokuqeqesha eziqondene nawe, isiqondiso sochwepheshe, nokusekelwa okuqhubekayo ukukusiza ufinyelele amandla akho aphelele emizileni.
Noma ngabe uziqeqeshela umjaho wakho wokuqala we-trail noma uhlose ukuthuthukisa ukusebenza kwakho kuma-ultra marathons, Arduua I-Trail Running Coaching ilapha ukuze isize. Vakashela iwebhusayithi yethu ukuze ufunde kabanzi mayelana nezinsizakalo zethu zokuqeqesha nokuthi singalusekela kanjani uhambo lwakho lokulandela umkhondo.
Ungavumeli i-ITBS iphazamise ukuqeqeshwa kwakho nezifiso zakho. Thatha izinyathelo ezisheshayo ukuze uvimbele ukulimala futhi uthuthukise ukusebenza kwakho nge Arduua Trail Running Coaching eceleni kwakho.
Xhumana nathi!
Ukuze uthole ulwazi olwengeziwe mayelana nezinsizakalo zethu zokuqeqesha nokuthi singakusiza kanjani ulungiselele i-ultra marathon yakho elandelayo, vakashela iwebhusayithi yethu noma usithinte ngqo ku- katinka.nyberg@arduuaPlay.
Khumbula, indlela eya empumelelweni ye-ultra marathon iqala ngesinyathelo esisodwa. Vumela Arduua yiba umhlahlandlela wakho njengoba uhamba ubheke ebukhulu emikhondweni. Arduua Ukuqeqeshwa Okuku-inthanethi >>
Ozithobayo!
/Katinka Nyberg, Arduua umsunguli