Iliotibial (IT) Band Syndrome, kapa ITBS, ke e 'ngoe ea lisosa tse tloaelehileng tsa bohloko tse utloisoang ka ntle ho lengole. Ho tloaelehile haholo ho ba matha, baeti ba likoloi le baesekele ba libaesekele, empa moatlelete leha e le ofe ea bapalang lipapali tse hlokang ho khutla ka mangole a mangole a ka iphumana a sebetsana le bohloko ba IT Band.
Sehlopha sa Iliotibial ke sekhahla se thata, se teteaneng se nang le fascia , se tsamaeang ka ntle ho letheka ho tloha lethekeng ho ea ho kneecap le tibia ea leoto le ka tlaase.
Ho pheta-pheta-pheta-pheta le ho atoloha ha lengole (ha ho ntse ho etsahala) ho ka baka ho ferekanngoa le ho ruruha ha sehlopha sa IT le / kapa bursa pakeng tsa IT band le femoric epicondyle ea lengole. Ha nako e ntse e feta, khalefo ena e lebisa ho IT Band syndrome.
Litlhahiso tsa ho thibela IT Band Syndrome
Lintlha tse latelang tse potlakileng li ka u thusa ho thibela lefu la IT Band.
- Sebelisa Foam Roller ho Lokolla IT Band . Haeba u e-na le bothata ba IT Band, ho sebelisa mochine oa foam kamehla ke e 'ngoe ea lintho tse molemo ka ho fetisisa tseo u ka li etsang lapeng ho thusa ho imolla bohloko ba hau.
- Fetola lieta tsa ho sebetsa kamehla
Ke habohlokoa ho fetola lieta tsa hau tse sebetsang ka lik'hilomithara tse 300 ho ea ho tse 500, kapa likhoeli tse 3 ho isa ho tse 4. Lieta tse hlabolang ha li amohele ts'oaetso e fokolang e ka lebisang kotsing e eketsehileng ea bohloko ba IT Band. Haeba u tsamaea ka lik'hilomithara tse ngata, nahana ka ho fapana pakeng tsa lieta tse peli tsa lieta ho lumella lihora tse 24 bakeng sa mokotla oa seeta oa ho sutumetsa ho khutlela sethaleng sa oona se nepahetseng pele o kena ho bona hape.
- Butle-butle eketsa ho matha mileage . Ke habohlokoa ho eketsa maele le matla ka butle-butle ho u lumella hore 'mele o lumellane le litlhoko tsa ho sebetsa. Ho etsa haholo, kapelenyana ke sesosa se tloaelehileng haholo sa ho tsoa likotsi tse feteletseng.
- Butle-butle phaella leralleng le sebetsang hantle
Thaba e tsamaeang, haholo-holo ho theoha holimo, e eketsa likhohlano ho IT Band mme e thata ho quadriceps. Joaloka mokhathala oa quads, ba lahleheloa ke matla a ho tsitsisa le ho laola maemo a ho latellana ka lengole, e leng ho eketsang khatello ho sehlopha sa IT.
- Qoba koetliso holim'a libaka tse sa tšoaneng
Haeba u tloaetse ho utloa bohloko ba lengole, u hlokomele hore na u mathela hokae. Hangata marang-rang kapa marang-rang a halefisang hangata a eketsa mathata le tsitsipano ho IT Band ea leoto le ka tlaase. - Lula lengole le koahetsoe mme le futhumetse
Baatlelete ba ka hlōleha ho sireletsa mangole ka mokhoa o lekaneng licheteng tse batang. The IT Band haholo-holo e hlaseloa ke serame le litsebi li khothalletsa hore baatlelete ba lule ba koaletsoe mangole nakong ea lipapali ha mocheso o ka tlaase ho likhato tse 60. - Kamehla lieha 'me u otlolle ka mor'a ho ikoetlisa
Sebelisa mochine oa maiketsetso ho lokolla Letšoao la IT ka mor'a hore u ikoetlise, ha mesifa e futhumala ebile e e-ja. Haeba u e-na le bonolo kapa bohloko bo bong ba IT, sebelisa leqhoa ka mor'a ho ikoetlisa ha ho hlokahala ho fokotsa ho ruruha le bohloko. - Hlahloba lethathamo la lipatlisiso tsa ho matha ho feta
Ho latela tataiso e mengata ho tla u thusa ho thibela IT Band Syndrome, hammoho le likotsi tse ngata tse tloaelehileng tsa lipapali.
> Mehloli:
> Fredericson M, le al: Quick Solutions bakeng sa Iliotibial Band Syndrome. Ngaka & Sportsmedicine. 2000, Buka ea 28.
> Khaund, R. le al. Iliotibial Band Syndrome: Mohloli o Tloaelehileng oa Ketsahalo ea Knee. Ke Mooki oa Lefu. 2005 Apr 15; 71 (8): 1545-1550.
> Fredericson M, le al. Tlhaloso e lekanyelitsoeng ea katleho e lekanyelitsoeng ea lihlopha tse 3 tsa li-banditi. Arch Phys Med Rehabil. 2002: 83: 589-92