Chii chinonzi IT Band Syndrome uye Unozvibata Sei?

Zvemukati

• Chii chinonzi IT Band Syndrome?
• Zvinokonzera IT Band Syndrome
• Maitiro Ekudzivirira uye Kurapa IT Band Syndrome
• Ongororo ye

Kune vamhanyi, vatyairi vemabhasikoro, kana chero vamhanyi vekutsungirira, kunzwa mazwi okuti "IT band syndrome" kwakafanana nekunzwa rekodhi kukwenya wosvika pakumira. Zvinosuruvarisa, chirwere ichi chinowanzoreva kurwadziwa, nguva kubva pakudzidziswa, uye kupora kwakawanda.

Heano akanaka nhau: Chero mutambi anogona kutora chiitiko chekumisidzana neiyo IT band syndrome (dzimwe nguva inozivikanwa seITBS). Pazasi, tsvaga chinokonzeresa IT band syndrome, maitiro ekuirapa, uye, zvakanyanya kukosha, kuti ungazvidzivirire sei kuti zvisaitike mune ramangwana. (Ona: Mazano mashanu ekubatsira Mumhanyi Wese Kudzivirira Kurwadziwa Kwemabvi)

Chii chinonzi IT Band Syndrome?

Iyo IT bhendi (kana iliotibial bhendi) ndicho chikamu chakakora chezvematehwe anobatana anomhanya pasi nehurefu hwekunze hwehudyu dzehudyu dzako, kubva muchiuno kusvika pamabvi ako, anodaro Cameron Yuen, DPT, CSCS, chiremba mukuru wemuviri kuBespoke Mishonga muNew York City. (Fungidzira mumwe munhu akatsiga uye ane mhasuru: Iwe unoziva kuti kunyura pakati pequad yavo uye mhasuru padivi regumbo ravo. Ndizvozvo.)

Urikunetseka kuti kurwadziwa kwauri kunzwa kwakakonzerwa neIT band syndrome? Chiratidzo chikuru ndechokuti marwadzo anowedzera apo ibvi rakakotama pa20 kusvika ku30 degrees-pamusoro pekona iyo inokotama kana ichifamba kana kuti yakasimba-inomhanya, anodaro Yuen. Marwadzo anotowedzera kana iwe uchiita zviitiko zvakaita sekumhanya, kukwenya, uye kukwira nekudzika masitepisi. Kana iwe uchinzwa kurwadziwa kune imwe nzvimbo kunze kwekunze kwemabvi ako, zvinoreva kuti ingangove isiri ITBS. (Somuenzaniso, kana iwe uchinzwa kurwadziwa kwakakomberedza kneecap yako, iyo inogona kunge ibvi remhanyi.)

Kunyangwe pasina chikonzero chekukurumidza kuona nyanzvi yehutano, iri zano rakanaka kushanyira arapi wepanyama kamwe chete kuitira kuti vagone kuona kuti uri kunyatsoona IT band syndrome uye kwete chimwe chinhu, anodaro Alex Harrison, Ph.D., CSCS, murairidzi anoita zvemitambo weRenaissance Periodization. "Vanogona zvakare kuongorora kurovedza muviri kuti uve nechokwadi chekuti uri kuwana zvakawanda kubva kwavari nekuda kwekugadzirisa," anodaro.

Zvinokonzera IT Band Syndrome

Taura zvakapusa, IT band syndrome inokonzerwa nekuremedza mabvi kubva pakuwandisa muviri, anodaro Yuen. Kunyange zvikonzero chaizvo zvichiri kukakavadzana, zvingangodaro kuti mupomeri chipike mukudzidzira mileage kana kusimba kwakasanganiswa nekuwedzera kumanikidza kunoiswa paIT band sezvo ibvi rinokotama, anodaro. (Kusaenzana kwetsandanyama kunogonawo kukonzera marudzi ese enyaya.)

Zvimwe zvinhu zvinogona zvakare kuisa vanhu panjodzi yeIT band syndrome, anodaro Harrison. Ita shuwa kuti iwe uri kuteedzera chaiyo yekudziya-kumusoro uye inotonhorera-pasi protocol pasati parefu nguva yekurovedza muviri, uye ive shuwa yekuita nguva yekudzoka pakati pekudzidzira. (Kutaura chokwadi, kana usiri kuita izvo zvinhu, uri kuzviisa panjodzi yekukuvara kwakawanda zvakare.) Dzimwe nzvimbo dzinomhanya, dzakadai semigwagwa yekudzika kana nzira dzakatsvedza, dzinogona kuwedzera kumanikidza kumabvi uye kugadzira kusaenzana mumuviri, anodaro Harrison. (Saka kana iwe uri kufunga nezvekuyedza nzira yekumhanya, nyore nyore zvishoma nezvishoma.) Kupfeka shangu dzakasakara kunogona zvakare kubatsira kune yako IT band syndrome njodzi. (Maona? Ndakakuudza kuti zvine njodzi kumhanya nemateki akare.)

Izvo hazvisi zvese: Kusasimba kwehudyu mhasuru (iyo inogona kukonzeresa mamwe marwadzo ekumhanya futi), kusadzora kudomwa kana uchimhara, uye kumhara netsoka yako nepakati nepakati pakati pechikwiriso chako kunogona kuisa kumwe kunetseka padivi rerutivi rwemabvi, anodaro Yuen. Ega, izvi zvinhu hazviwanzo kukwana kukonzera IT band kurwadziwa. Asi kana zvabatanidzwa pamwe nekuwedzera kukuru mukudzidziswa kwakawanda, vhoriyamu, kana kusimba, vanogona kungo gadzira marwadzo akakwana ekukutora iwe kumucheto.

Maitiro Ekudzivirira uye Kurapa IT Band Syndrome

"Nguva yekuenda" inogona kunge ari maviri emazwi anotyiwa zvakanyanya kune vanofarira kugwinya - asi ndiwo marapirwo auchazotevedzera kana uchida kuita zviri nani, anodaro Harrison.

1. Zorora uye ice. Kutanga, iwe unofanirwa kudzora kumashure kwemazuva mashoma pane zvinokuvadza zviitiko, sekumhanya uye kurovedza se squats uye mapapu, anodaro Yuen. Unogona kushandisa chando pakurwadziwa panguva iyoyo futi. (Kwete, haufanirwe kupupa furo bhendi rako reIT.)

2. Tambanudza. Iwe unofanirwa kubatanidza mwenje wakatambanudzwa zvakare, Harrison manotsi, akadai seyakajairika yakamira IT band kutambanudza: Kumira wakatwasuka, kuyambuka rutsoka rwekurudyi pamberi peruboshwe. Dzvanya mahudyu kumberi zvishoma uye usvike maoko kumusoro uye kurudyi, uchichinjisa mahudyu kuruboshwe. Dzorera makumbo uye mafambiro. (Edza izvi zvimwe IT band rinotambanudza futi.)

3. Nyore zvakare mukati. Tevere, apo marwadzo paanodzikira, cheka yako vhoriyamu yekudzidzira ne50 muzana kuitira kuti iwe ugone kurega nzvimbo yacho ichinjike kudzidziswa zvakare, anodaro Yuen.

4. Tora matanho ekudzivirira. Ukangotanga kudzidzira zvakare, zvakadaro, iwe uchazoda kuwedzera kurovedza muviri inosimbisa yako glute mhasuru uye kugadzirisa kwako kubatana mune imwechete-gumbo chimiro. "Kusimbisa chiuno chako uye mhasuru dzepakati zvinobatsira kudzora kufamba-famba ibvi netsoka kufamba uchimhanya," anodaro Yuen, izvo zvinogona kubatsira kudzivirira kuwedzerwa kweIT-bhendi mune ramangwana. Edza:

• Rutivi-rakarara gumbo rinosimudza: Rara kurudyi rwemuviri pabhenji rinorema (kana mubhedha pamba) uine hudyu pedyo nemucheto uye makumbo akatambanudzwa, saka ivo vakarembera kubva kumucheto uye tsoka dzakazorora pasi. Ramba wakatarisa kumashure, uye chiuno chakapinzwa mukati. Simudza gumbo rekuruboshwe kusvika rave 30 kusvika 45 madhigirii kumusoro kwakachinjika, wozodzika zvishoma nezvishoma kumashure kuti utange. Ita gumi nemashanu zvekare. Dzokorora kune iro divi rakatarisana.
• Hip drop exercises: Kumira pane rimwe gumbo, "kwira kumusoro" iyo yakatarisana nehudyu uye zvishoma nezvishoma uidzikisa uchishandisa kunze kwehudyu yegumbo rakamira. "Kumira padivi padanho rematanho kunoita kuti uwane nzvimbo yakanaka yekurovedza muviri kwechiuno," anodaro Harrison. Ita gumi nemashanu zvekare. Dzokorora kune iro divi rakatarisana.

Kuti udzivirire ITBS kubva kukunetsa zvakare mune ramangwana, tarisa pane yako fomu yekumhanya sezvaunodzokera mukudzidziswa. "Chenjerera maitiro ekudonhedza chiuno chako kune rimwe divi, tsoka dzako dziyambuka pakati, kana kusheedzera zvakanyanya paunenge uchimhara," anodaro Yuen.

Uye paunenge uchiwedzera mileage yako, ita izvi zvisingapfuure gumi muzana pasvondo. (Ex: Kana uchimhanya mamaira gumi vhiki rino, iwe unofanirwa kuronga chete kumhanya angangoita gumi nesere svondo rinouya. -kana, zvinotonyanya kukosha, irk yako IT bhendi zvakare.

Ongororo ye