Piriformis Syndrome Inogona Kuva Chikonzero Chemarwadzo Ako Mune Garo?

Zvemukati

• WTF ndeye piriformis?
• Chii chinonzi piriformis syndrome?
• Chii chinokonzeresa piriformis syndrome?
• Ko piriformis syndrome inowanikwa sei?
• Ko piriformis syndrome inobatwa uye inodzivirirwa sei?
• Ongororo ye

Ndiwo marathon mwaka zviri pamutemo uye zvinoreva kuti vamhanyi vari kurovera nzira yakawanda kupfuura nakare kose. Kana iwe uri wenguva dzose, iwe ungangodaro wakanzwa nezve (uye / kana kutambura kubva) kuurayiwa kwekukuvara kunowanzoitika zvine chekuita nekumhanya — plantar fasciitis, iliotibial band (IT band) syndrome, kana iyo-zvakare-yakajairika mabvi emumhanyi. . Asi pane imwe, chaiyo chaiyo-in-the-butt nyaya inonzi piriformis syndrome iyo inogona kuvanda mune yako glutes-uye inogona kukutambudza iwe iwe uri mumhanyi kana kwete.

Kana iwe uine kunze glute kana kuderera shure kurwadziwa, pane mukana iwe une pissed-off piriformis. Wana scoop pane zvazvinoreva, nei ungave nazvo, uye kuti ungadzokera sei pakupwanya zvibodzwa zvako zvekusimba, pasina kurwadziwa.

WTF ndeye piriformis?

Vanhu vazhinji vanofunga nezvehutu hwavo se gluteus maximus-asi iyo ndiyo yakakura glute muscle, haisi iyo chete. Imwe yadzo ndeye piriformis, mhasuru diki yakadzika mukati me glute yako inobatanidza pamberi pe sacrum yako (bhonzo riri pedyo nechepasi pemusana wako, pamusoro pemuswe) kusvika kunze kwepamusoro pechikadzi chako (fupa rehudyu), maererano naClifford Stark, DO, director wezvekurapa kuSports Medicine kuChelsea kuNew York City. Ndiyo imwe yemamhasuru matanhatu ane basa rekutenderedza nekudzikamisa hudyu yako, anowedzera Jeff Yellin, murapi wepanyama uye wedunhu rekiriniki director kuProfessional Physical Therapy.

Chii chinonzi piriformis syndrome?

Iyo piriformis tsandanyama inorara mukati memukati mako uye, kune ruzhinji rwevanhu, inomhanya yakananga pamusoro peiyo sciatic nerve (yakareba uye yakakura tsinga mumuviri wemunhu, iyo inotambanukira kubva pasi pemusana wako ichidzika nemakumbo ako kune yako. zvigunwe), anodaro Yellin. Tsandanyama mhasuru, kuomesa, kurasikirwa kwekufamba, kana kuzvimba kwepiriformis kunogona kumanikidza kana kutsamwisa iyo sciatic tsinga, kutumira marwadzo, kurira, kana kupukunyuka kuburikidza nechiuno chako, uye dzimwe nguva kumashure nekudzika gumbo rako. Iwe uchanzwa manzwiro pese kana tsandanyama ichibatwa-muzviitiko zvakanyanya, kungomira nekufamba-kana panguva yekumhanya kana kurovedza muviri semapapu, masitepisi, squats, nezvimwe.

Chii chinokonzeresa piriformis syndrome?

Nhau dzakaipa: Anatomy yako inogona kunge iri mhosva. Haasi munhu wose ane sciatic nerve chills pasi pepiriformis-kune kusiyana kweanatomical munzvimbo chaiyo iyo tsinga inofamba munzvimbo iyo inogona kukuisa kune piriformis syndrome, anodaro Dr. Stark. Munenge 22 muzana yevanhu, sciatic nerve haisi kungomhanya pasi pepiriformis, asi inopinda nemusuru, inoparadzanisa piriformis, kana zvose zviri zviviri, izvo zvinoita kuti zvive nyore kukura piriformis syndrome, maererano nekuongorora kwe2008 kwakabudiswa. mu Zvinyorwa zveAmerican Osteopathic Association. Uye cherry pamusoro: Piriformis syndrome inowanikwawo muvakadzi kupfuura varume.

Anatomy parutivi, chero nyaya dzepiriformis tsandanyama dzinogona kutsamwisa iyo sciatic nerve: "Zvinogona kuve kuwedzeredza, kwaunenge uchingoshandisa zvakanyanya tsandanyama uye inooma uye haina iyo kugona kutsvedza, kutsvedza, uye kutambanudza nzira iyo inoda , iyo inodzvinyirira tsinga, "anodaro Yellin. Izvo zvinogona zvakare kuve kusagadzikana kwemhasuru mukati mehudyu. "Nemasimba mashoma akadzikamisa mukati mehudyu uye nechepazasi nzvimbo, kana mumwe ari kushanda zvakawandisa uye mumwe achishandirwa uye iwe uchiramba uchikudziridza mapatani akanganisa, izvo zvinogona kuumba zviratidzo futi," anodaro.

Mamiriro acho anonyanya kujairika mumhanyi, nekuda kwema biomechanics ari kutamba: "Nguva dzese iwe paunotora nhanho kuenda kumberi uye kumhara pane rimwe gumbo, iro gumbo repamberi rinoda kutenderera mukati uye kudonha pasi uye mukati nekuda kwesimba rakakura uye kukanganisa," anodaro Yellin. "Muchiitiko ichi, piriformis inoshanda sesimba rinogadzirisa, rinotenderera kunze kwehudyu uye kudzivirira gumbo iro kubva pakudonha pasi uye mukati." Apo kufamba uku kunodzokororwa kakawanda, piriformis inogona kutsamwa.

Asi vanomhanya havasi ivo voga vari panjodzi: Kuuraya kwese kwezvinhu-kugara kwenguva yakareba, kukwira nekudzika masitepisi, uye kurovedza muviri kwakadzika-kunogona kukonzera nyaya mupiriformis.

Ko piriformis syndrome inowanikwa sei?

Nehurombo, nekuti izvi zvimwe zviratidzo zvinogona kuve zvitsvuku mireza kune zvimwe zvinhu (senge herniated kana bulging disc mumuzasi wezasi), piriformis syndrome inogona kuva yakaoma kuongorora, anodaro Dr. Stark.

“Kunyange ongororo yekuongorora mifananidzo yakaita seMRIs inogona kurasisa, sezvo ichiwanzoburitsa chirwere chedhisiki icho pachacho chingave chisiri kukonzera zviratidzo, uye dzimwe nguva mubatanidzwa wezvikonzero zviri kukonzera dambudziko,” anodaro.

Kana iwe uchifunga kuti piriformis yako iri kuita kumusoro, kubheja kwako kwakanyanya ndekwekuti uve nekuonekwa nachiremba, anodaro Yellin. Iwe hausi kuda kutanga kufungidzira uye kuzviongorora wega nekuda kwekugona kuti ndeimwe yeaya mamwe matambudziko akakomba sekukuvara kwe disc kana pinched nerve mumusana wako.

Ko piriformis syndrome inobatwa uye inodzivirirwa sei?

Neraki, pane zvimwe zvakapusa zvinhu zvaunogona kuita kudzivirira uye kurerutsa (kunyangwe usiri kurapa) piriformis syndrome:

1. Tambanudza, tambanudza, tambanudza: Imi vakomana-chiregai kusvetuka yako post-run stretch. Ndicho chimwe chezvinhu zvishanu vese varapi venyama vanoda kwazvo kuti vamhanyi vaite kuti vadzivise kukuvara. Mabheti ako maviri akanakisa ekutambanudza iyo piriformis? Mufananidzo mana akatambanudza uye njiva pose, anodaro Yellin. Ita katatu kana mashanu kudzokorora, wakabata kwemasekondi makumi matatu imwe neimwe. (Paunenge uripo, wedzera aya 11 yoga anoisa akakwana kune vanomhanya kune yako tsika.)
2. Soft tishu basa: "Fungidzira uchiwana pfundo mushangu yako yeshangu," anodaro Yellin. "Chii chinoitika paunodhonza tambo yacho? Inowedzera kusimba. Dzimwe nguva kungotambanudza chete hakuna kukwana, uye unotofanira kunanga nzvimbo chaidzo." Kugadzirisa? Edza wega-myofascial kuburitswa (ine furo roller kana bhora rekasiki) kana kuona murapi wekusimbisa muviri kuti ubudise kusunungurwa. (Just usadaro furo rongedza IT band yako.)
3. Gadzirisa kusaenzana kwemhasuru dzako. Vazhinji varwi vekupera kwevhiki (vanhu vane mabasa edhesiki vanoshanda kunze kwehofisi) vane hudyu yakasimba inoshanduka kubva pakugara zuva rose, anodaro Yellin, izvo zvinogona kureva kuti ivo vane glutes isina simba semugumisiro. Iwe unogona kunongedza izvi uye nekumwe kusaenzana kwemhasuru nekuona murapi wepanyama. (Unogona kuzviita zvishoma pamba nematanho mashanu aya ekusaenzana kwemhasuru, asi nyanzvi inogona kukupa kuzara.)

Ingo rangarira kuti iyi haisi mhinduro isingaperi. Kana iwe ukarega kuita kutambanudza kana kusimbisa maitiro akabatsira kubvisa piriformis syndrome yako, pane mukana mukuru wekudzoka, anodaro.

Ongororo ye