Ke eng IT Band Syndrome mme U e Tšoara Joang?

Litaba

• IT Band Syndrome ke Eng?
• Lisosa tsa IT Band Syndrome
• Mokhoa oa ho Thibela le ho Tšoara IT Band Syndrome
• Tlhahlobo bakeng sa

Bakeng sa limathi, bapalami ba libaesekele, kapa baatlelete ba mamellang, ho utloa mantsoe "IT band syndrome" ho tšoana le ho utloa ho ngoloa hoa rekoto ebe oa ema. Ka bomalimabe, boemo bona hangata bo bolela bohloko, nako ea ho se ikoetlise, le ho hlaphoheloa ho hongata.

Litaba tse monate ke tsena: Moatlelete e mong le e mong a ka nka bohato bo tiileng khahlanong le lefu la IT band (leo ka linako tse ling le tsejoang ka hore ke ITBS). Ka tlase, fumana hore na ke eng e bakang lefu la IT band, hore na le ka e phekola joang, 'me, ho bohlokoa ka ho fetisisa, ke hore na o ka e thibela joang ho etsahala nakong e tlang. (Bona: Malebela a 5 a ho Thusa Semathi se seng le se seng ho Thibela Knee Pain)

IT Band Syndrome ke Eng?

Sehlopha sa IT (kapa band iliotibial) ke karolo e tenya ka ho fetesisa ea lisele tse hokahanyang tse theohang bolelele ba kantle ba mesifa ea serope, ho tloha lethekeng ho ea lengoleng, ho bolela Cameron Yuen, DPT, CSCS, setsebi se phahameng sa 'mele ho Bespoke Treatments New Motse oa York. (Ak'u inahanele motho e mong ea mosesane haholo le ea mesifa: Ua tseba hore e kenella lipakeng tsa quad le hamstring lehlakoreng la leoto la bona? Ke phetho.)

Ua ipotsa hore na bohloko boo u bo utloang bo bakoa ke IT band syndrome? Letšoao le leholo ke hore bohloko bo mpefala ha lengole le kobehile likhatong tse 20 ho isa ho tse 30-hoo e ka bang lehlakoreng leo le kobehang ka lona ha le tsamaea kapa le tsitsitse, ho bolela Yuen. Bohloko bo boetse bo mpefala ha u etsa lintho tse kang ho matha, ho koekoetla le ho theosa le litepisi. Haeba u utloa bohloko kae kae ntle le kantle ho lengole la hao, ho bolela hore mohlomong ha se ITBS. (Ka mohlala, haeba u utloa bohloko ho pota-potile kneecap ea hao, mohlomong ke lengole la semathi.)

Le ha ho se na tlhoko ea hang hang ea ho bona setsebi sa bophelo bo botle, ke mohopolo o motle ho etela setsebi sa 'mele bonyane hanngoe hore ba tsebe ho netefatsa hore o na le lefu la IT band eseng se seng, ho bolela Alex Harrison, Ph.D., CSCS, mokoetlisi oa tšebetso ea lipapali bakeng sa Renaissance Periodization. O boetse a re: "Ba ka hlokomela le boikoetliso ho etsa bonnete ba hore o rua molemo ka ho fetesisa molemong oa ho itšireletsa."

Lisosa tsa IT Band Syndrome

Ka mantsoe a bonolo, lefu la IT band le bakoa ke ho imetsa lengole haholo ho ikoetlisa haholo, ho bolela Yuen. Le ha ho sa ntsane ho phehisanoa ka lisosa tsa 'nete, ho kanna ha etsahala hore sesosa ke spike ea koetliso ea maoto kapa matla a kopaneng le khatello e eketsehileng e behiloeng lebanteng la IT ha lengole le khumama. (Ho se leka-lekane ha mesifa ho ka baka mathata a mefuta eohle.)

Lintho tse ling li ka beha batho kotsing ea lefu la IT band, ho bolela Harrison. Etsa bonnete ba hore u latela melaoana e nepahetseng ea ho futhumatsa le ho pholisa pele ho nako e telele ea boikoetliso, 'me u be bonnete ba hore u ipha nako ea ho hlaphoheloa pakeng tsa ho ikoetlisa. (Ho bua ka toka, haeba u sa etse lintho tseo, u ipeha kotsing ea likotsi tse ling tse ngata hape.) Libaka tse ling tse mathang, tse kang litsela tse thellang kapa litsela tse moepa, li ka eketsa khatello lengoleng 'me tsa baka. ho se leka-lekane 'meleng, ho bolela Harrison. (Kahoo haeba u ntse u nahana ka ho leka ho matha, fokotsa butle butle.) Ho roala lieta tse tsofetseng ho ka boela ha tlatsetsa kotsing ea lefu la IT band. (O ya bona? Ke o boleletse hore ho kotsi ho matha ka diteki tsa kgale.)

Ha se tsohle: Matšoao a fokolang a letheka (a ka bakang mahlaba a mang hape), ho bitsa ho sa laoleheng ha o lula, le ho lula ka leoto la hau bohareng ba bohare ba mohato oa hau ho ka baka khatello ea maikutlo lehlakoreng le leng la lengole, ho bolela Yuen. U le mong, lintlha tsena ha se hangata tse lekaneng ho baka bohloko ba sehlopha sa IT. Empa ha li kopantsoe le keketseho e kholo ea makhetlo a koetliso, molumo, kapa matla, li ka 'na tsa theha lebenkele le phethahetseng la bohloko ho u isa holimo.

Mokhoa oa ho Thibela le ho Tšoara IT Band Syndrome

"Nako ea phomolo" e ka 'na ea e-ba mantsoe a mabeli a tšosang ho batho ba chesehelang ho ikoetlisa-empa ke phekolo ea ho hlaphoheloa eo u tla tlameha ho e latela haeba u batla ho ntlafatsa, ho bolela Harrison.

1. Phomolo le leqhoa. Taba ea mantlha, o hloka ho fokotsa matsatsi a 'maloa mesebetsing e mpefatsang, joalo ka ho matha le ho ikoetlisa joaloka squats le lunges, ho bolela Yuen. U ka sebelisa leqhoa bakeng sa bohloko nakong eo hape. (Che, ha ua lokela ho thella sehlopha sa hau sa IT.)

2. Otlolla. U lokela ho kenyelletsa lisebelisoa tse bobebe hape, lintlha tsa Harrison, joalo ka mokhoa o tloaelehileng oa ho ema IT band: Ho ema o otlolohile, tšela leoto le letona ka pel'a leoto le letšehali. Tobetsa letheka ka pele hanyenyane 'me u fihlele matsoho holimo le ka ho le letona, u suthela letheka ka ho le letšehali. Fetola maoto le litsela. (Leka lihlopha tsena tse ling tsa IT le tsona.)

3. Phutholoha khutlela ka. Ka mor'a moo, ha bohloko bo kokobela, fokotsa molumo oa koetliso ea hau ka karolo ea 50 lekholong e le hore butle-butle u ka lumella sebaka seo ho ikamahanya le koetliso hape, ho bolela Yuen.

4. Nka mehato ea thibelo. Hang ha u qala ho ikoetlisa hape, leha ho le joalo, u tla batla ho eketsa boikoetliso bo matlafatsang mesifa ea hau ea glute le ho ntlafatsa tšebelisano ea hau ka boemo ba leoto le le leng. "Ho matlafatsa letheka le mesifa ea mantlha ho thusa ho laola ho sisinyeha ha lengole le maoto ka lehlakoreng le leng ha u ntse u matha," ho bolela Yuen, e ka thusang ho thibela ho mpefala ha IT-band nakong e tlang. Leka:

• Leoto le ka lehlakoreng le leng le phahamisa: Robala ka lehlakoreng le letona la 'mele holim'a benche ea boima (kapa betheng lapeng) le letheka le haufi le bohale le maoto a atolositsoeng, kahoo ba leketlile ho tloha moeling' me maoto a phomotse fatše. Khutlela morao ka kotloloho, 'me noka e kentsoe. Phahamisa leoto le letšehali ho fihlela le le likhato tse 30 ho isa ho tse 45 ka holimo ho tse tshekaletseng, ebe o theola butle butle ho ea qala. Etsa reps tse 15. Pheta ka lehlakoreng le leng.
• Ho ikoetlisa ha letheka: Ho ema ka leoto le le leng, "nyolla" letheka le fapaneng ebe o le theola butle o sebelisa mesifa ea letheka e kantle ea leoto le emeng. Harrison o re: "Ho ema ka thoko ho litepisi ho etsa sebaka se setle sa boikoetliso ba letheka." Etsa reps tse 15. Pheta ka lehlakoreng le leng.

Ho thibela ITBS hore e se ke ea u tšoenya hape nakong e tlang, tsepamisa maikutlo ho foromo ea hau ea ho matha ha u khutlela koetlisong. Yuen o re: "Hlokomela litloaelo tsa ho lahlela letheka ka lehlakoreng le leng, tlohella maoto a hau a tšele midline, kapa a bitse ka mokhoa o fetelletseng ha u lula."

'Me ha u ntse u eketsa sebaka sa hau sa ho tsamaea, etsa joalo ka liphesente tse 10 ka beke. (Ex: Haeba u matha li-mile tsa 10 bekeng ena, u lokela ho rera feela ho matha ka 11 bekeng e tlang.) "Keketseho ena e lekane ho tsamaisa maemo, empa ka kakaretso e nkuoa e le chelete e ke keng ea baka tšenyo e kholo," oa hlalosa. -kapa, ho bohlokoa le ho feta, u khopisa sehlopha sa hau sa IT hape.

Tlhahlobo bakeng sa