Ibhendi ye-IT, ebizwa ngokuba yi-IT band, yenye yezona zinto zixhaphakileyo kwiintlungu zedolo kwiibhayisikili kunye nabagijimi. Phezu kwako nje ukubaluleka kwayo, bambalwa kakhulu abayiqondayo indlela esebenza ngayo baze bayinike ingqalelo efunekayo. Kuyimfuneko ukuba, ngaphambi kokuba uqale ukolula, uyazi yonke into malunga nesi sihlunu kunye nezenzo ezinokulimaza.
Yintoni i-Iliotibial Band?
Ibhendi ye-aliotibial yintsimbi, i-fibrous band ye-fascia ephuma kwi-tensor fascia latae (TFL) ukuya kwi-gluteus maximus okanye, yintoni efanayo, ukusuka kwi-hip ukuya emadolweni. Kuwo wonke umlenze wangaphandle, udibanisa i-pelvis (iliac crest) ukuya ngasezantsi kwedolo (tibia), njengoko igama libonisa.
Abantu abaninzi bakholelwa ukuba eli bhanti sisihlunu, kodwa abachanekanga. Ibhendi sisihlunu esidibanisayo esingenakolulwa ngokwenene. Kukho uphando lwakutsha nje oluthi kuya kuthatha amandla amaninzi ukolula ibhendi ye-IT, ngaphezu kokuba unokuvelisa ngokwakho.
Ucinga ukuba uyayibona i-tension xa usolula, akunjalo? Oku kungenxa yokuba uziva uxinene kwizihlunu ezijikeleze i-hip yakho kunye ne-IT band. Ukolulwa kokuwela umlenze omnye emva komnye kwaye utyhale isinqe ecaleni yenye yezona zixhaphakileyo, kodwa eneneni wenza i-tensor fascia lata stretch.
Ungaphuthelwa: Yintoni i-windshield wiper syndrome?
Yintoni enokuyenza ukuba siva intlungu okanye ukungonwabi kwibhendi ye-aliotibial?
Yenza izolula (kodwa hayi ibhendi ye-IT)
Kukho indawo yazo zonke izahlulo, kodwa akuyimfuneko ukolula ukunwebeka. Ukolula izihlunu ze-hip kunye nethanga, zama ukwenza i-hip elele.
Ukwenza i-Figure 4 stretch, lala ngomqolo wakho ngamadolo akho egobile kwaye unqamle iqatha lakho lasekhohlo phezu kwedolo lakho lasekunene. Beka izandla zakho ngasemva kwethanga lakho lasekunene kwaye ungenise idolo lakho lasekunene esifubeni sakho. Bamba indawo ubuncinane imizuzwana engama-30. Yenza kwakhona ngomnye umlenze.
Yomeleza amandla akho
Ngokutsho uphando ukusuka kwiYunivesithi yaseStanford, ukuqinisa i-gluteus medius kunye ne-maximus iyona nto ibaluleke kakhulu ekuphepheni intlungu ehambelana ne-IT band. Uphononongo lucebise ukuba iimbaleki zenze imithambo efana ne-clamshell, umlenze othe tye uphakamisa ekuthinjweni, iibhulorho ze-glute, ukuhamba kweebhere kunye nokushicilela umlenze omnye we-isometric.
Sebenzisa i-Foam Roller kwizihlunu zakho
Nangona zingekabikho izifundo ezixhasa ukusebenza kokuqengqeleka kwamagwebu, eneneni sivakalelwa kukuba kuphelisa iintlungu kwaye siphumle ngakumbi. Nangona kunjalo, endaweni yokugxila kwi-IT band, zama ukwenza umthambo kunye ne-foam roller rolling kwi-quads, i-glutes, kunye ne-hamstrings; Yile ndlela esinceda ngayo izihlunu ukuba zifudumale kwaye zipholile ngaphambi nangemva kokusebenza.
Phumla kakuhle
Ukuba ufumana iintlungu phambi, ngexesha, okanye emva kokuzilolonga, kunye nangexesha lemisebenzi yemihla ngemihla efana nokunyuka izinyuko okanye ukuma, unokufuna ukuthatha ikhefu elifutshane. Ngokuqhubeka senza ukunyakaza okufanayo okuphindaphindiweyo okubangela intlungu kwaye asiyikujongana nengcambu yangempela yengxaki (i-hips ebuthakathaka okanye i-buttocks ebuthakathaka), siya kukhuthaza kuphela ukuqhubeka nokuvuvukala kunye nentlungu.