Maitiro ekurapa kurwadziwa kudivi rebvi

Zvemukati

• Kurapwa kunoitwa sei
• Kutambanudza kune iliotibial
• Myofascial kuburitswa ne roller
• KT kubata kudzikisa kukakavara
• Nzira yekuziva iyo chirwere
• Nzira yekudzivirira lateral kurwadziwa kwemabvi

Marwadzo parutivi rwemabvi kazhinji chiratidzo cheiyootibial band syndrome, inozivikanwawo semabvi emumhanyi, ayo anoonekwa nekurwadziwa munzvimbo iyoyo uye ayo anowanzo simuka mumabhasikoro kana vanomhanya-kure-kure, vanogona kana vasingakwanise ivai vatambi.

Kuti urape chirwere ichi, zvinokurudzirwa kuti ubvunze chiremba wemapfupa kana chiremba wezvemumuviri uye uteedzere marapirwo, ayo anowanzo sanganisira kushandisa mafuta ekurwisa-kupisa, myofascial nzira dzekuburitsa uye kutwasanudza maekisesaizi.

Uku kurwadziwa kunonyanya kukonzerwa nekukweshera kwechisimba chemukadzi, padyo nemabvi, izvo zvinopedzisira zvagadzira kuzvimba munzvimbo ino. Chikonzero chakajairika inyaya yekuti munhu anomhanya munzira dzakatenderera, anogara ari munzira imwechete kana pamaburukira, ayo anopedzisa kuwanda padivi pemabvi.

Kurapwa kunoitwa sei

Chekutanga chinotarisa kurapa iliotibial band syndrome kurwisa kuzvimba uchishandisa mafuta ekurwisa-kupisa ayo anogona kuiswa munzvimbo inorwadza ka2 kusvika katatu pazuva, uine masaja mashoma, kudzamara chigadzirwa chanyura zvachose neganda. Kuisa echando mapakeji kunobatsira zvakare kubvisa marwadzo uye kurwisa kuzvimba, asi iwo haafanire kushandiswa mukubata zvakananga neganda kunzvenga njodzi yekutsva uye nekudaro haifanire kushandiswa kweinopfuura maminetsi 15. nguva imwe neimwe.

Izvo zvakakoshawo kuita kutambanudza maekisesaizi nemhasuru yega yega munharaunda yechipfuva nehudyu, inonzi tensor fascia lata, asi hunyanzvi hunoshanda zvikuru kusunungura iyo ligament uchishandisa bhora rekusanganisa rine zvidiki 'zvinyoro', uchishandisa mupumburu wekuputa furo kukwiza nzvimbo kana kushandisa iwo matipi echigunwe chako uye munongedzo wemunwe kukwiza nzvimbo inorwadza.

• Kutambanudza kune iliotibial

Nhema kumusana kwako uye shandisa bhanhire kana tepi kuenda pasi petsoka yako uye simudza gumbo rako kusvika paunogona kusvika iwe uchinzwa iyo yese yekumashure dunhu rehudyu yakatambanudzwa uye wozendamisa gumbo rako kudivi, uchienda pakati pemuviri , kusvikira iwe uchinzwa kutambanudzwa kwenzvimbo yese yekupedzisira yegumbo, uko kune marwadzo. Mira panzvimbo iyoyo kwemasekondi makumi matatu paminiti rimwe nguva imwe neimwe uye dzokorora kurovedza muviri kanokwana kuita 3 usati uye mushure mekushandisa roller.

Mukutambanudza uku zvakakosha kuti usabvisa chiuno chako kubva pasi, kana chikaita senge chiri nyore, unogona kukotamisa gumbo rakatarisana zvishoma kuchengetedza musana wakamira zvakanaka pasi.

• Myofascial kuburitswa ne roller

Rara parutivi rwako pamusoro peiyo roller inoratidzira mufananidzo uye nekutsvedza roller pasi, uchishandisa huremu hwemuviri kuti ubate nzvimbo yese yekupedzisira kwemaminetsi maviri kusvika manomwe. Iwe unogona zvakare kukwiza nzvimbo inorwadza netennis bhora kana kukwiza bhora pasi, uchishandisa uremu hwemuviri wako.

• KT kubata kudzikisa kukakavara

Kuisa ribhoni kubata mukati menzvimbo yekudyira yechidya zvakare inzira yakanaka yekudzora kukakavara kwetishu nefupa. Iyo tepi inofanirwa kuiswa 1 chigunwe pazasi pemabvi mutsara uye mhiri kwemhasuru uye iliotibial tendon, asi kuti ive nechinotarisirwa mhedzisiro, inofanirwa kuiswa panguva yekutambanudza kwetsandanyama iyi. Kune izvi, munhu wacho anoda kuyambuka gumbo uye osendamira trunk kumberi uye kune rimwe divi kubva pakukuvara, kureba kwetepi iyi kunofanirwa kunge kungangoita makumi maviri cm. Tepi yechipiri inogona kuiswa yakatemwa hafu kuputira dumbu reiyo iliibial tsandanyama, padhuze nehudyu.

Nzira yekuziva iyo chirwere

Iyo iliibibial band syndrome ine sechiratidzo chekurwadziwa parutivi rwemabvi chinowedzera kana uchimhanya uye kana uchikwira kana kudzika masitepisi. Marwadzo anowanzoitika mumabvi, asi anogona kutambanuka kusvika muchiuno, ichikanganisa chikamu chese chechidya.

Iko kuongororwa kunogona kuitwa nachiremba, physiotherapist kana mudzidzisi uye haidi mifanidzo yekufungidzira yakadai seX-ray nekuti chironda hachiratidze chero shanduko yefupa, asi kusabvisa zvimwe fungidziro, chiremba anogona kukurudzira mashandiro ayo.

Nzira yekudzivirira lateral kurwadziwa kwemabvi

Imwe yenzira dzekurapa chirwere ichi kusimbisa mhasuru dzechiuno nekuti ibvi rinogona kuve rakapakati, richideredza njodzi yekukakavara uku kunokonzera kuzvimba uye, nekudaro, kurwadziwa. Pilates kurovedza muviri kunogona kubatsira zvakanyanya kutambanudza nekusimbisa mhasuru dzemakumbo uye kubwinya, kugadzirisa muviri wese.

Kugadzirisa nhanho mukumhanya zvakakoshawo kukotamisa mabvi zvishoma uchimhanya kuti ubate zvinoitika pasi uye ndosaka zvisingakurudzirwe kumhanya negumbo nguva dzose rakatambanudzwa zvakanyanya nekuti zvinowedzera mukana wekukwesana kwe iliotibial bhendi.

Mune vanhu vane mabvi zvakasununguka akatendeukira mukati kana netsoka yakati sandara, zvakakoshawo kugadzirisa shanduko idzi kuburikidza nemushonga wepanyama neiyo yepasirese yekudzidziswazve kudzidza kudzikisa njodzi yekudzokazve kweichi kuzvimba.