Iliotibial (IT) Band Pain

Sanadin cutar da Iliotibial Band Syndrome

Ƙungiyar iliotibial (IT) sau da yawa shine ɓoyayyen ɓacin gwiwa ko zafi na ciki. Iliotibial band friction syndrome zai iya haifar da mummunan zuciya, ciwon zuciya, ko busa a cikin mai kaifi, zafi mai zafi ji a wani wuri tabo a waje na gwiwa da ƙananan cinya. Ga wasu 'yan wasa, mai tsauri na iya haifar da ciwon ciki.

The Iliotibial Band

Ƙungiyar iliotibial abu ne mai karfi, nauyin nau'i mai fibrous wanda ke tafiya tare da kafa.

Ƙungiyar ta IT ɗin ta farawa ne a cikin hanji kuma tana tafiya tare da cinya da dama kuma ta haɗa kan gefen gefen ƙushin ƙashi (tibia) a ƙarƙashin gwiwa ta gwiwa . Ƙungiyar tana aiki tare da quadriceps (tsoka tsokoki) don samar da kwanciyar hankali a waje na haɗin gwiwa lokacin motsi.

Dalilin Iliotibial Band Pain

Iliotibial band syndrome ne sakamakon ƙonewa na iliotibial band . Ƙungiyar ta ƙungiyar IL tana ciwo a cikin masu tsere ko sauran 'yan wasan da ke gudana don horo ko a lokacin wasanni. Ƙungiyar ta IT ɗin tana aiki ne a matsayin mai sa ido a yayin yunkurin kuma zai iya zama fushi daga yin amfani da shi. Raunin yana jin dadin jiki a waje (na gefe) na gwiwa ko ƙananan cinya, amma ana iya jin a kusa da hip. Rashin zafi yana da saurin tsanani a lokacin da matakan hawa ko tashi daga matsayin zama.

Babban sanadin matsalar kamfanonin IL shine:

• Cigaba
• Har ila yau, horo ya karu sosai
• Overtraining ciwo
• Komawa daga rauni da sauri

• Kuskuren abubuwa masu kwarewa
• Sauran kurakuran horo

Har ila yau, ƙungiyar ciwon sikila ta COM ta kasance a cikin masu gudanar da aikin da ba su da kyau, kamar motsawa kawai a gefe ɗaya na hanya mai kyan gani ko kawai suna gudana daya hanya a kan waƙa. Yawancin hanyoyi zuwa ga tarnaƙi kuma suna gudana a gefen gefen da ke haifar da ƙafar waje ya zama ƙasa da ƙafa.

Wannan, bi da bi, yana sa ƙashin ƙugu ya ƙeta zuwa gefe daya kuma ya ƙarfafa bandin IT.

Matsaloli masu ilimin halitta waɗanda zasu iya haifar da matsalolin kamfanonin IT sun hada da ƙarancin wucewar ƙafa, ƙarancin jigilar ƙafa, tsaka-tsaka a tsakiya, da "kafafun kafa". Tsarin zuciya ko rashin sassauci a cikin ƙuƙumi (buttock) ko quadriceps (cinya) tsokoki na iya kara yawan hadarin kamfanonin IT. Masu wasan motsa jiki masu amfani da jiki sukan yi amfani da nazarin bidiyo na bidiyo don gano duk wani matsala na halitta da kuma yin gyare-gyare a fasaha ko rauni ko tsoka.

Jiyya

Yin maganin ciwo na ƙwararru na Ƙungiyar IT kullum ya ƙunshi cikakken tsarin kulawa, ciki har da:

• Rice : Sauran, ƙanƙara, matsawa, da kuma tadawa shine hanya mafi kyau don biyan ƙananan fushi na kamfanin IT.
• Jiki na jiki: Mai ilimin hanyoyin kwantar da hankali na iya amfani da duban dan tayi da wasu hanyoyin don taimakawa wadanda suka ji rauni ya warkar da sauri. Kwararrun PT zai iya taimaka maka wajen gyara duk wani ɓangaren halitta ko kuma horarwa, kuma ya koya maka yadda za a yi cikakkun samfurori.
• Rage aikin: Masu tsere tare da kamfanonin IT sun rage rage yawan sannu-sannu kuma sun kasance masu faɗakarwa don alamun cutar ciwo.
• Ƙarƙwasa mai yatsa mai ban mamaki. Yin amfani da kayan naman alaƙa don saki kyallen takarda na iya zama mai raɗaɗi, amma 'yan wasan da yawa suna samun nasara tare da wannan fasaha.

• Anti-inflammatory magunguna: Wadannan ma za a iya amfani da su rage rage da kumburi.
• Sauran kuma maidawa: Sauran zama muhimmin ɓangare na dawo da ku kuma ya kamata a kiyaye shi a matsayin ɓangare na shirin horarwa mai dacewa.

Tsayar da Ciwon Biki na IT

Wadannan shafuka zasu iya taimaka maka ka hana yawan ciwon sikila IT:

1. Idan kai mai gudana ne, duba yadda za ka hana yin rikici da sauri. Wannan ya hada da haɓaka nesa da ni fiye da kashi 10 a kowace mako, yin kwanciyar rana tsakanin kwana masu gudu, da kuma gina ginin ko kuma zurfin hankali a hankali.
2. Ƙarfafa ƙarfafawar ƙungiyar IT sun haɗa da wadanda ke sa ido ga masu juyawa na ciki. Ɗaya hanya mai sauƙi don yin wannan shi ne tare da wasan motsa jiki daya-jam. Yi waɗannan a gaban madubi kuma ka tabbata cewa ƙashin ƙugu ba ya sauke a gefe guda yayin lokuta.

1. Ƙungiyar IT ɗin da ke ƙaddamarwa zai iya taimakawa maye gurbin daga kamfanonin IT band tightness.
2. Yi amfani takalma na takalma. Adadin goyon baya ko matashi a takalmanku zai iya ƙila ya kara matsawa ko kuma sauke matsaloli na kungiyar IT, don haka tabbatar da zaɓar takalman takalma don wasanni.
3. Yi la'akari da yin amfani da orthotics ko saiti. Wasu matsala na Ƙungiyar ta IT za a iya taimakawa ta yin amfani da al'ada ko sihiri, musamman idan kana da tuddai.
4. Sauya tsofaffin tsufa takalma. Yin tafiya a cikin tsofaffi, takalma na takalma zai iya ƙara ƙananan fushin IT, don haka juya katakon takalmanka a cikin lokaci na lokaci, akalla kowane 400 mil.
5. Ka guji karin bayani. Koyon horo sosai ko kuma sau da yawa zai iya yin wani ciwo kuma yana fama da mummunar rauni, saboda haka hutawa da sake warkewa bayan daɗaɗɗa.
6. Gidan jirgin sama. Yin daidai wannan abu gaba daya yana sa ya dawo da wuya. Yi haɓaka aikin horo don daidaitawa jikinka.
7. Samun cikakken hutawa da sake dawowa. Ayyuka na yau da kullum da yawa suna iya yin ƙari fiye da nagarta. Koyi yadda hutawa zai iya inganta horo.
8. Yi kokarin gwadawa a baya don gyara rashin daidaito na tsoka kuma rage matsa lamba akan gwiwoyi.
9. Gudun kan laushi, farfajiyar wuri ko wasu hanyoyi a kan hanya don kauce wa ƙarfafa bandin IT.

Har ila yau, maganin rashin lafiya na ƙungiyar IT ba dole ba ne ya zama matsala mai tsanani. Tsarin rigakafi da ganewar ganewa na hanyar zai haifar da cikakken farfadowa.

> Sources:

> Iliotibial Band Syndrome-Aftercare. MedlinePlus. https://medlineplus.gov/ency/patientinstructions/000683.htm.

> Wurin MPPD, Wurin NVD, Wijer AD, Backx FJ, Sanden MWN-VD. Iliotibial Band Syndrome a cikin Runners. Magani na Wasanni . 2012; 42 (11): 969-992. Doi: 10.2165 / 11635400-000000000-00000.