Cause and Treatment ya Iliotibial Band Syndrome
Ingaotibial (IT) band inowanzova chikonzero chakavanzika chemabvi ekunze kana kurwadziwa kwechiuno. Iliotibial band friction syndrome inogona kukonzera kushungurudza, kuora mwoyo, kana kupinza muhutu hunopinza, kurwadziwa kwakanyanya kunzwa pane imwe nzvimbo kunze kwebvi nechepasi. Kune vamwe vatambi, bhinhire rakasimba rinogona kukonzera marwadzo ejp zvakare.
The Iliotibial Band
Bhuku iriotibial isimba rakasimba, rinopinza rezvisikwa zvinokambaira zvinomhanya kunze kwegumbo.
I-band iyo inotanga pahudyu uye inomhanya nechokunze kunze kwehudyu uye ichibatanidza pamucheto wekunze we shin bone (tibia) iri pasi pemabvi akabatanidzwa . Bhenzi inoshanda ne quadriceps (mushuvo wehudyu) kuti ipe kugadzikana kune kunze kwebvi rinosangana panguva yekufamba.
Zvinokonzera Iliotibial Band Pain
Iliotibial band syndrome inokonzerwa nekuputika kweiyotibial band . IT band syndrome inowanzokuvadza mumhanyi kana vamwe vatambi vanomhanyira kudzidzira kana panguva yemitambo yavo. IQ band iyo inonyanya kushandiswa pakugadzirisa munguva yekushanda uye inogona kutsamwiswa nekushandisa zvakanyanya. Marwadzo anowanzoonekwa kune kunze (lateral) maonero emabvi kana pasi, asi inogona kunge yakanzwa pedyo nehudyu. Zvinorwadza zvinowanzonyanya kukura kana uchikwira masitepisi kana kukwira kubva panzvimbo yakagara.
Zvikonzero zvinowanzoitika zveTT band syndrome ndezvekuti:
- Kunyanyisa
- Kuwedzera kudzidziswa nokukurumidza
- Overtraining syndrome
- Kudzoka kubva pakukuvara nokukurumidza
- Faulty biomechanics
- Zvimwe zvikanganiso zvekudzidzisa
IT band syndrome inowanzova mumhanyi anoita zvisina kufanira, achidzokorora maitiro sekumhanya chete kune rumwe rutivi rwomugwagwa wakagadzirwa korona kana kungoita imwe nzira kumativi ose. Nzira dzakawanda dzinotsika kumativi uye dzinomhanya pamucheto dzinokonzera kuti tsoka dzekunze dzive dzakadzika kupinda pasi.
Izvi, zvakare, zvinokonzera mapepa acho kutenderera kune rumwe rutivi uye anoshungurudza iyo IT band.
Izvo zvinokonzerwa nezvinokanganisa zvinogona kutungamirira kumatambudziko eTB zvinosanganisira kutaura kwakanyanya kwemutsoka, kukanganisa kwemajaya, kupera kwemajeri, uye "kukotama" makumbo. Tsvina yakasimba kana kushayikwa kwechimiro mumakumbo (gout) kana quadriceps (gumbo) misungo inogona kuwedzera dambudziko rekukuvara kweBT. Mitambo yemasikirini yemapurisa anowanzoshandisa videotape kuongorora kuti aone chero dambudziko re biomechanical uye kugadzirisa mumasikirwo kana musimba kushaya simba kana kusimba.
Kurapa
Kurapa IT band friction syndrome kazhinji kunosanganisira nzira yakakwana, kusanganisira:
- RICE : Zororo, mazaya, kunyanya, uye kukwirira ndiyo nzira yakanakisisa yekurapa marwadzo ekutanga eB band.
- Kurapa kwepanyama: Murapi angashandisa ultrasound nemamwe maitiro ekubatsira mishonga yakakuvara kuporesa nokukurumidza. Unyanzvi PT anogonawo kukubatsira kugadzirisa chero zvikanganiso zvebiomechanical kana kudzidziswa, uye anokudzidzisa iwe kuti uite sei zvakanaka kushandura mafambiro.
- Basa rakapedzisira: Vanomhanya neTI bandorwa vanofanira kupedza kushanda mileage uye vanyatsocherechedza zviratidzo zve overtraining syndrome.
- Foam roller myofascial release. Kushandisa purogiramu yehutu kuti usununguke mishonga inogona kuva inorwadza, asi vatambi vakawanda vanobudirira nemhando iyi.
- Anti-inflammatory medication: Izvi zvinogona kushandiswa kuderedza marwadzo nekuputika.
- Zororo uye kuzorora: Zororo iri chikamu chinokosha chekudzikinura kwako uye chinofanira kuchengetwa sechikamu chepurogiramu yakadzidza yekudzidzisa.
Kudzivirira IT Band Syndrome
Mazano anotevera angakubatsira kuti urege kudzivirira chirwere cheGI band syndrome:
- Kana iwe uri mumhanyi, chengorora maitiro ekudzivisa kushanda kwekukuvara kwepamusoro. Izvi zvinosanganisira kuwedzera mararamiro angu zvishoma kupfuura 10 muzana pamusi wevhiki, kutora zuva rezororo pakati pezuva rinomhanya, uye kuvaka nguva kana kuti kutamira simba zvishoma nezvishoma.
- Iko kusimbisa maitiro ekusimbisa maitiro kunosanganisira izvo zvinotarisa kune kunze kwekuchidzira rotator. Imwe nzira iri nyore yekuita izvi ndeyomutambo wegumbo rimwe chete. Ita izvi pamberi pegirati uye uone kuti mapepa ako haafaniri kuderera kune rumwe rutivi panguva yepamusoro.
- IT band kutambanudza maitiro zvinogona kubatsira kudzivisa kutsamwa kubva kuBIT tight tightness.
- Shandisa zvikwereti zvakanaka. Kuwanda kwekutsigirwa kana kukandwa mumashangu ako kunogona kukurisa kana kuderedza nyaya dzeIt band, saka iva nechokwadi chekusarudza shangu dzakakodzera dzemutambo wako.
- Funga kushandisa mazita kana kuisa. Rimwe dambudziko reIt band rinogona kubatsirwa nekushandisa tsika kana maitiro ekutengeserana, kunyanya kana une masheji akareba.
- Dzorera shangu dzinosakara. Kumhanya mukare, shangu dzakapfeka zvinogona kuwedzera kurwadza kwebhande, saka shandisa shangu dzako nguva dzese, zvichida kumakiromita mazana mana.
- Dzivisa kudzvinyirirwa. Kurovedza zvakanyanya kana kuti kazhinji kunogona kuita chero matambudziko nemarwadzo zvichiipisisa, saka zororo uye udzoke mushure mekushanda zvakaoma.
- Cross train. Kuita chinhu chimwe chete nekudzoka kunobatsira kupora kunonetsa. Gadzirai kurovedza kwenyu kuenzanisa muviri wenyu.
- Wana zororo rakakwana uye udzoke. Kakawanda kuwedzerwa kwekushanda kwakanyanya kunogona kukuvadza kupfuura kunaka. Dzidza kuti zororo rinogona sei kuvandudza kudzidziswa kwako.
- Edzai kudzokera shure muchimhanya kuti mugadzirise kusawirirana kwemasumbu uye kuderedza kushandiswa pamabvi.
- Simhanya pane zvinyoro, nzvimbo yepamusoro kana dzimwe nzira dziri mumugwagwa wekudzivisa kusisimbisa iyo IT band.
IT band friction syndrome haifaniri kuva dambudziko risingaperi, rinoparadza. Chinhu chiduku chekudzivirira uye kunyatsocherechedza kwechikonzero chacho kunogona kutungamirira pakuwana zvakakwana.
> Sources:
> Iliotibial Band Syndrome-Aftercare. MedlinePlus. https://medlineplus.gov/ency/patientinstructions/000683.htm.
> Worp MPVD, Horst NVD, Wijer AD, Backx FJ, Sanden MWN-VD. Iliotibial Band Syndrome in Runners. Sports Medicine . 2012; 42 (11): 969-992. doi: 10.2165 / 11635400-000000000-00000.