I-IT band, ebizwa nangokuthi i-IT band, ingenye yezinkinga ezivame kakhulu zobuhlungu bamadolo kubagibeli bamabhayisikili nabagijimi. Naphezu kokubaluleka kwayo, bambalwa kakhulu abaqondayo ukuthi isebenza kanjani futhi bayinikeze ukunakwa okudingekayo. Kudingeka ukuthi, ngaphambi kokuqala ukwelula, wazi konke mayelana nalesi sicubu kanye nezenzo ezingalimaza.
Iyini i-Iliotibial Band?
Ibhendi ye-aliotibial iyibhande eliwugqinsi, eline-fibrous ye-fascia elisuka ku-tensor fascia latae (TFL) liye ku-gluteus maximus noma, yini efanayo, kusukela okhalweni kuya edolweni. Kulo lonke ithanga elingaphandle, lixhuma i-pelvis (iliac crest) phansi kwedolo (tibia), njengoba igama libonisa.
Abantu abaningi bakholelwa ukuthi leli bhande liyisisipha, kodwa abalungile. Ibhendi iyizicubu ezixhumeneyo ezingeke zelulwe ngempela. Kunocwaningo lwakamuva oluthi kuzothatha amandla amaningi ukwelula i-IT band, ngaphezu kwalokho ongazikhiqiza uwedwa.
Ucabanga ukuthi uyayibona ingcindezi uma welula, akunjalo? Lokhu kungenxa yokuthi uzwa ukuqina emisipha ezungeze inqulu yakho kanye nebhendi ye-IT. Ukunwetshwa kokuwela umlenze owodwa ngemuva komunye bese uphushela inqulu eceleni kungenye yezinto ezivame kakhulu, kodwa empeleni wenza i-tensor fascia lata stretch.
Ungaphuthelwa: Iyini i-windshield wiper syndrome?
Yini okufanele siyenze uma sizwa ubuhlungu noma ukungakhululeki ebhendini ye-aliotibial?
Yenza ama-stretch (kodwa hhayi i-IT band)
Kukhona indawo yazo zonke izintambo, kodwa akudingekile ukwelula okunwebekayo. Ukuze welule imisipha ye-hip nethanga, zama ukwenza ukwelula kwe-hip elele.
Ukwenza i-Figure 4 stretch, lala ngomhlane wakho ugobe amadolo bese uwela iqakala lakho lesokunxele phezu kwedolo lakho langakwesokudla. Beka izandla zakho ngemuva kwethanga lakho lesokudla bese uletha idolo lakho langakwesokudla ngasesifubeni sakho. Bamba indawo okungenani imizuzwana engama-30. Yenza futhi ngomunye umlenze.
Qinisa ama-glutes akho
Ngokusho uphenyo kusukela eNyuvesi yaseStanford, ukuqinisa i-gluteus medius kanye ne-maximus kuyisinyathelo esibaluleke kakhulu sokugwema ubuhlungu obuhlobene ne-IT band. Ucwaningo luphakamise ukuthi abasubathi benze izivivinyo ezifana nama-clamshell, ukuphakamisa umlenze oqondile ekuthunjweni, amabhuloho e-glute, ukuhamba kwebhere kanye nokucindezela komlenze owodwa we-isometric.
Sebenzisa i-Foam Roller yemisipha yakho
Nakuba zingakabi bikho izifundo ezisekela ukusebenza kahle kokugingqika kwegwebu, empeleni sinomuzwa wokuthi kuqeda ubuhlungu futhi sikhululeke kakhudlwana. Kodwa-ke, esikhundleni sokugxila ku-IT band, zama ukwenza izivivinyo nge-foam roller yakho eginqika kuma-quads, ama-glutes, nama-hamstrings; Lena yindlela esisiza ngayo imisipha ukuthi ifudumale futhi iphole ngaphambi nangemuva kokujima.
Phumula kahle
Uma uzwa izinhlungu ngaphambi, ngesikhathi, noma ngemva kokujima, kanye naphakathi kwemisebenzi yansuku zonke efana nokugibela izitebhisi noma ukuma, kungase kudingeke uthathe ikhefu elifushane. Ngokuqhubeka senza ukunyakaza okufanayo okuphindaphindiwe okubangela ubuhlungu futhi asikhulumi nomsuka wangempela wenkinga (izinqulu ezibuthakathaka noma izinqe ezibuthakathaka), sizobe sikhuthaza kuphela ukuqhubeka nokuvuvukala nobuhlungu.