Mai yiwuwa ne Mafi kyawun tashar tashar IT Band
Sanya kamfanonin IT naka shine hanya mafi kyau don hana ciwon haɗin gwiwar Iliotibial band (ITBS) . Wannan yanayin yana haifar da ciwo mai zafi ko jin gwiwa kuma yayin da yake nuna cewa yana ci gaba da zama rauni, amma yana iya faruwa a cikin wadanda ba su gudu ba. Sau da yawa ITBS na buƙatar farfadowa na jiki don taimakawa wajen rage ciwo, inganta halayen motsi a kusa da hip da gwiwa, da ƙarfafa tsohuwar hanji da tsokoki a gwiwa.
Abin da ke haifar da ciwo na ITBS
Sau da yawa, jingina a cikin tsarin da ake kira ungiyar iliotibial (IT) na iya zama wata hanyar ITBS . Ƙungiyar iliotibial wani ɓangaren nama ne wanda ya shimfiɗa daga gefen jikinka zuwa ga gwiwa. Yayin da iliotibial band ya tsallake waje, ko a gefe, wani ɓangare na gwiwa, zai iya zama mummunan, ya haifar da ciwo.
Wani lokaci, damuwa a cikin iliotibial band yana haifar da mummunan rauni. Ƙari akai-akai, cikewar iliotibial band tight causes ciwon gwiwa gwiwa, wanda yawanci ji kamar mai kaifi, konewa abin mamaki a kan waje ɓangare na kneecap (patella). Tsayawa a nan kuma zai iya haifar da gwiwar ku don barin matsayi, haifar da cututtuka na ciwo mai ƙwayar cuta ko kuma ɓarna .
Iliotibial band friction syndrome zai iya rage ikon ku na gudu. A lokuta masu tsanani, zaku iya jijiyar jin zafi a lokacin da kuke tashi daga zaune ko tafiya. Wasu lokuta tafiya a sama da ƙasa matakan zama matsala idan kana da ITBS.
Idan kana da ciwo na gwiwa ko na ciwon ciki , to ya kamata ka tuntuɓi likitan ko likita don sanin ko shine ITBS. Mai kwantar da hankali na jiki zai iya tantance halin da ake ciki kuma ya tsara kwarewa don taimakawa wajen ƙarfafa ƙarfinku da sassauci a cikin ƙungiyar kuɗi.
Mafi kyawun tashar tashar ta IT
Ƙwararren shirin ITB mai ban mamaki shine hanya mai kyau don inganta sassauci na ɓangaren marasa lafiya inda yake ƙetare ɓangaren gefen gwiwa.
Ga yadda kuke yin haka:
- Fara da kwance a gefe ɗaya. Ƙungiyar da kake son shimfidawa ya kamata a saman.
- Ka ci gaba da ƙafar ka don kwanciyar hankali, sa'an nan kuma koma baya ka kama da wuyan kafa na kafa na sama kuma tanƙwara gwiwa. Ya kamata ku ji damuwa a gaban cinyar ku ( tsokawar quadriceps ).
- Duk da yake riƙe da gwiwa a gwiwa, a hankali ka dakata kafar kafa na kafa a saman gwiwa. Yi amfani da ƙafafunka a kan gwiwa don sannu a hankali ka kwashe gwiwa zuwa ƙasa. Ya kamata ka ji motsin motsa jiki a gefen gwiwoyinka inda yarinyar iliotibial ke gicciye gwiwa gwiwa .
- Riƙe wannan matsayi na 30-60 seconds, sannan kuma ku shakata. Yi maimaita wannan lokaci sau 3-5.
Wannan ƙila za a iya yi sau 2-3 a kowace rana. Tabbas, idan kana da wasu tambayoyi ko kuma kara jin zafi, tuntuɓi mai kwantar da hankalinka na jiki don karin bayani a kan wannan.
Wata hanya ta shimfiɗa ƙananan iliotibial ita ce tashar ITB ta tsaye , wadda ta tsaya a kan bango, kuma ta fi dacewa da ƙungiyar iliotibial yayin da yake ƙetare ɓoye.
Iliotibial band friction syndrome zai iya haifar da ciwon gwiwoyi da kuma zafi na hip, kuma zai iya ƙuntata ikonka na tafiya, gudu, da kuma jin daɗin al'ada wasan kwaikwayo.
Ƙarƙashin labarun iliotibial wanda ya dace shine aikin daya da za ku iya yi don taimakawa wajen inganta sassaucin ku don taimaka muku da sauri zuwa aikin al'ada.