Hei hi khup pawn lam natna thlentu a ni em? Iliotibial Band Syndrome chungchang hi i zir dawn teh ang!

Exercise hmang fo thin, tlan thin, a nih loh leh zuang chhuak thin mi i ni em? A nih loh leh cycling, cricket, football ang chi infiamna i khel em? Chutianga i tih chuan i khup emaw, i hip ruh emaw pawn lam atanga natna lo chhuak i nei fo thin em? Mi tam tak chuan hei hi thil pangngai, i thawhrim lutuk avanga thleng thin niin an ngai laiin, hei hi ‘Iliotibial Band Syndrome’ tih natna lan chhuahna a ni thei. A hming hi a mak deuhin a lang thei a, mahse hei hi infiamna leh exercise hmang thinte zingah chuan a awm fo thin. Chuvangin vawiinah hian i hriatthiam theih tur awlsam takin i sawi dawn nia.

A awlsam zawngin sawi ila, iliotibial band syndrome (ITBS) hi eng nge ni?

I ke pawn lam hip ruh atanga khup thlenga tlan band thuk tak, chak tak i nei ang tih han ngaihtuah teh. Damdawi lam hawi chuan hei hi iliotibial band , a nih loh leh IT band tiin kan sawi thin. Hei hi a takah chuan tissue chi khat bik a ni. A dik tak chuan ‘tendon’ chak tak, stretchy band ang chi ‘tendon’ a ni a, kan taksa ruhte chu kan ruh nen a thlunzawm a ni. He IT band hi i ke i ben, i dinglam, i tlan lai, i kal hunah i ke nghet taka awm tir theitu a ni.

Tunah chuan, eng emaw chhan vanga he IT band hi a tight lutuk a nih chuan eng nge thleng ang? Tichuan, i ke i ben emaw, i dinglam emaw apiangin he tight band hian khup bula ruh emaw, hip bula ruh emaw chu a rawn hrual tan thin. Lungpui chunga hrui in chil ang mai a ni. Hetianga a hrual reng chuan chu hmun chu a inflamed , a sen, a hring a, a na bawk. Chu chu ITBS kan tih chu a ni.

He natna hi tuin nge vei tam ber?

Tu pawhin he natna hi vei thei mahse, mi thenkhat chu an hlauhawm zawk. A bik takin thalai te, exercise la fo thin te, leh active life hmang thin te zingah a hluar hle.

• Long-distance runners: IT band hian ruhte chu a hrual reng a, a chhan chu khup chu a ke pen apiangin a ben leh a inzar pharh thin a ni.
• Cyclists: He risk hi a awm chhan chu cycle khalh laiin khup hian a hnathawh dan ang chiah hian a thawk chhunzawm zel a ni.
• Soccer, basketball, leh hockey player-te: Heng infiamnate hian IT band-ah pressure nasa tak a siam a, a chhan chu vawi khatah an tlan a, an ding a, an kalna tur an thlak vek a ni.
• Mi skiing te.

Heng infiamna kheltute bakah hian taksa dinhmun inthlak danglamna engemaw zat nei te tan pawh he natna hi awlsam takin a lo awm thei bawk.

• Ke a bawkkhup a.
• Ke pakhat chu a dang aiin a sei deuh a ni.
• Khup natna (knee arthritis) nei.
• Kal emaw, tlan lai emawa ke ruh, ke emaw, ke emaw chhung lam hawia inherna neih.
• Hips, buttocks, emaw abdomen-a ruh chak lohna. Heng muscle te hi a chak loh chuan ke stability a tlahniam a, IT band ah hian stress tam zawk a awm thin.

Engvangin nge he IT band hi a tight em em a, a hrehawm em em?

IT band tightness leh pain chhan hi chi hnih ah then theih a ni. Pakhat chu kan taksaa pianpui chhan a ni a, a dang chu kan thiltih nena inzawm tlat a ni.

Nang pawhin heng symptoms te hi i nei ve em? Engtin nge chiang taka i hriat?

ITBS chhinchhiahna ber chu natna a ni a, mahse he natna hi a awm dan leh a awmna hmunah hian danglamna tlem a awm.

• Khup na: Hei hi a lan chhuah dan tlangpui leh langsar ber a ni. A natna hi khup pawn lam atanga lo chhuak a ni. A bik takin, thigh bone hnuai lam (femur)-a bony prominence-ah a awm a, kneecap (lateral epicondyle) bulah a awm a ni. He natna hi ke ben emaw, dinglam emaw hian a hriat tam ber a, a bik takin stairs atanga chhuk emaw, chhuk emaw hian a hre tam ber.
• Hip pain: Mi thenkhat chuan khup na lovin an hip pawn lamah natna an nei thei. Hei hi IT band hian hip ruh (`greater trochanter`) a rub vang a ni.
• Click ri emaw, hriatna emaw: Khup ben emaw, tihzauh emaw hian pawn lam atanga "click" ri a awm thei a, a chhunga thil pakhat a zuang chhuak ang maia hriatna a awm thei bawk.
• Hmun lum leh sen: Natna hmun i khawih chuan hmun dang aiin a lum deuh a, a chang chuan a sen zawk tih i hmu mai thei.

A natna chu a tir lamah chuan kang, natna, emaw, natna ang maiin a lang thei a, mahse a natna a zual deuh deuh chuan natna khirh takah a lo chang thei a, chemte kah ang maiin a lo awm thei a ni.

Engtin nge hei hi i hmuh theih, Doctor?

Heng symptoms nei doctor pan i kal hian a tih hmasak ber tur chu i medical history a zawt che a ni. Zawhna tam tak a zawt ang che, chu chu eng infiamna nge i khelh te, engtin nge i exercise tih te, engtikah nge i natna a lo intan, khawi atanga a na nge a, engtin nge a na tih te hi a ni.

Tichuan taksa enfiahna i nei ang. Doctor chuan i ke, i khup leh i hip a enfiah ang. A bik takin, .

• Ka kut chu a na laiah chuan ka hmet a.
• I ke chu angle hrang hrangah an ben a, an tidik a, a na a sang em tih an en thin.
• IT band hi a tight em tih finfiah nan hian special testing method Noble leh Ober tih te hman a ni.

A tam zawkah chuan heng thil chipchiar tak tak leh taksa enfiahna atang hian ITBS hi hriat theih a ni. Mahse, a chang chuan i doctor-in i natna chhan dang (i khup ruh (cartilage) tihchhiat ang chi) a rinhlelh chuan test dang neih belh turin a refer thei che a ni.

• Ultrasound Scan: Hei hian IT band thickness leh swelling ang chi thil a check thei.
• MRI Scan (Magnetic Resonance Imaging): Hei hian hliam dang a awm lo tih 100% a nemnghet turin a pui a, khup leh hip hmun dang zawng zawng (ruh, cartilage, ligaments) chiang takin a hmu thei a ni.

Okay, tunah chuan hei hi eng enkawlna nge ni?

ITBS hi a tam zawkah chuan enkawlna awlsam tak hmanga enkawl theih a ni a, operation ngai lo. Enkawlna hian thil tum lian tak pahnih a nei a, pakhat chu natna leh inflammation awmsa tihtlem a ni a, pakhat chu natna lo awm leh tawh lo tura ven a ni.

He natna hi a dam theih nan eng chen nge a ngaih? Engtin nge a lo awm leh loh nan ka ven theih ang?

I chawlh hahdam a, enkawlna dik tak (a bik takin physical therapy exercise) i tih chuan mi tam zawk chu kar 4 atanga kar 8 chhungin an dam leh ang . Mahse, natna nei chung pawha exercise i tih chhunzawm chuan a natna chu a zual sauh thei a, a dam theih nan hun rei tak a daih thei bawk. Tin, a chang chuan khup harsatna dang, Patellofemoral Pain Syndrome (PFPS) te pawh a thlen thei bawk.

A pawimawh ber chu i dam hnuah hetiang thil hi a thleng leh tawh loh nan i ven hi a ni. Chutiang ti tur chuan heng thilte hi i nunah tih danah siam rawh.

• Exercise i tih hmain warm up tha rawh. Minute 5-10 vel kal la, light stretching exercise engemaw zat ti bawk ang che.
• Exercise i tih zawh chuan i lum lehzual ngei ngei tur a ni. Minute 5 vel kal kual la, stretching exercise tha tak tak ti rawh.
• I exercise distance emaw speed emaw tisang nghal suh. Zawi zawiin tihpun la, kar khatah 10% vel.
• I taksa nena inmil pheikhawk quality tha tak ha la. I tlan chuan tlan pheikhawk pakhat ha la.
• Kawng khatah, kawng khatah, nitin tlan suh.Slope-a tlan hian ke pakhatah rit zawk a dah a ni. A theih chuan lei zau takah emaw, track-ah emaw tlan rawh.
• I physical therapist-in a tih stretching leh strengthening exercise te chu ti chhunzawm zel ang che. A bik takin i hip muscle te tihchak a pawimawh hle.

Engtikah nge Doctor ka hmuh ang? Eng zawhna nge ka zawh ang?

Khup emaw, hip emaw natna i neih a, ni engemaw zat chawlh hnuah a reh loh chuan, emaw, a na zual a nih chuan, i doctor hmu ngei ang . Natna chu tuar suh.

Doctor hmu tura i kal hunah heng zawhnate hi zawh theihnghilh suh.

• "Doctor, ka dinhmun chhan tak tak chu eng nge ni?"
• "Ultrasound emaw MRI emaw ka tih a ngai dawn em ni?"
• "Physical therapist tha tak i recommend thei ang em?"
• "Ka surgery a ngai dawn em ni?"
• "Engtikah nge ka infiamna tih thin kha ka thawh leh theih ang?"