Kodi ichi ndi chomwe chimayambitsa ululu kunja kwa bondo? Tiyeni tiphunzire za Iliotibial Band Syndrome!

Kodi ndinu munthu amene amachita masewera olimbitsa thupi nthawi zonse, kuthamanga, kapena kulumpha? Kapena mumachita masewera monga kukwera njinga, cricket, kapena mpira wamiyendo? Mukachita zimenezo, kodi nthawi zina mumamva kupweteka kuchokera kunja kwa bondo lanu kapena fupa la m'chiuno? Ngakhale anthu ambiri amaganiza kuti izi ndi zachilendo, zomwe zimachitika mukamachita masewera olimbitsa thupi mopitirira muyeso, izi zitha kukhala chizindikiro cha matenda otchedwa 'Iliotibial Band Syndrome' . Ngakhale dzinalo lingamveke lachilendo pang'ono, ili ndi vuto lofala kwambiri pakati pa anthu omwe amachita masewera olimbitsa thupi. Chifukwa chake lero, tiyeni tikambirane za izi m'njira yosavuta yomwe mungamvetse.

Mwachidule, kodi iliotibial band syndrome (ITBS) ndi chiyani?

Tangoganizirani kuti muli ndi mkanda wolimba komanso wolimba womwe umayenda kuchokera ku fupa la m'chiuno kupita ku bondo kunja kwa mwendo wanu. M'mawu azachipatala, timatcha mkanda wa iliotibial , kapena mkanda wa IT . Uwu ndi mtundu wapadera wa minofu. Kunena zoona, ndi 'tendon' yolimba, yotambasuka ngati mkanda yomwe imagwirizanitsa minofu yathu ndi mafupa athu. Mkanda wa IT uwu ndi womwe umathandiza kuti mwendo wanu ukhale wolimba mukapinda, kuwongoka, kuthamanga, kapena kuyenda.

Tsopano, chimachitika ndi chiyani ngati chingwe ichi cha IT chikhala cholimba kwambiri pazifukwa zina? Kenako, nthawi iliyonse mukapinda kapena kuwongolera mwendo wanu, chingwe ichi cholimba chimayamba kukanda pa fupa pafupi ndi bondo kapena fupa pafupi ndi chiuno. Zili ngati chingwe chikukanda pamwala. Chikapitirira kukanda motere, dera limenelo limatupa , limafiira, limatupa, komanso limapweteka. Ndicho chimene timachitcha kuti ITBS.

Ndani amene ali ndi mwayi waukulu wopeza vutoli?

Ngakhale kuti aliyense akhoza kudwala matendawa, ena ali pachiwopsezo chachikulu. Izi zimachitika makamaka pakati pa achinyamata, omwe amachita masewera olimbitsa thupi nthawi zonse, komanso omwe amakhala ndi moyo wotanganidwa.

• Othamanga mtunda wautali: Gulu la IT limakhala likukanda mafupa nthawi zonse chifukwa bondo limapinda ndikuyenda mozungulira sitepe iliyonse.
• Oyendetsa njinga: Chiwopsezochi chimapezeka chifukwa bondo limapitiriza kugwira ntchito mofanana akamayendetsa njinga.
• Osewera mpira, basketball, ndi hockey: Masewerawa amaika mphamvu zambiri pa gulu la IT chifukwa amathamanga, amaima, ndikusintha njira nthawi imodzi.
• Anthu omwe amaseŵera pa ski.

Kuwonjezera pa omwe amachita masewerawa, vutoli limathanso kufalikira mosavuta mwa anthu omwe ali ndi kusintha kwina kwa thupi.

• Miyendo yowerama.
• Mwendo umodzi ndi wautali pang'ono kuposa wina.
• Kukhala ndi nyamakazi ya bondo.
• Kukhala ndi kutembenuza chigongono, mwendo, kapena phazi mkati mukuyenda kapena kuthamanga.
• Kufooka kwa minofu m'chiuno, matako, kapena m'mimba. Minofu imeneyi ikafooka, kukhazikika kwa mwendo kumachepa ndipo kupsinjika kwambiri kumayikidwa pa chingwe cha IT.

N’chifukwa chiyani gulu la IT ili ndi lolimba komanso lopweteka?

Zomwe zimayambitsa kulimba kwa band ya IT ndi kupweteka zitha kugawidwa m'magulu awiri. Choyamba ndi zomwe zimayambitsa zomwe zili m'thupi lathu, ndipo china ndi zomwe zimayambitsa zomwe zimagwirizana ndi zochita zomwe timachita.

Kodi inunso muli ndi zizindikiro zimenezi? Kodi mumadziwa bwanji zoona zake?

Chizindikiro chachikulu cha ITBS ndi ululu, koma pali kusiyana pang'ono pa momwe ululuwu ulili komanso komwe umapezeka.

• Kupweteka kwa bondo: Ichi ndi chizindikiro chodziwika bwino komanso chodziwika bwino. Kupwetekaku kumachokera kunja kwa bondo. Makamaka, kumapezeka pamalo oonekera kwambiri a mafupa omwe ali pansi pa fupa la ntchafu (femur), pafupi ndi chivundikiro cha bondo (lateral epicondyle). Kupweteka kumeneku kumamveka kwambiri mukapinda kapena kuwongolera mwendo, makamaka mukatsika masitepe kapena kutsika phiri.
• Kupweteka kwa chiuno: Anthu ena amatha kumva ululu kunja kwa chiuno popanda kupweteka kwa bondo. Izi zili choncho chifukwa chakuti chingwe cha IT chimakwinya fupa la chiuno ('trochanter' yayikulu).
• Phokoso kapena kumva ngati ukugwedezeka: Mukapinda kapena kutambasula bondo, pakhoza kukhala phokoso la "kugwedezeka" kuchokera kunja, kapena kumva ngati chinachake chikudumpha mkati.
• Kutentha ndi kufiira: Mukakhudza malo opweteka, mungazindikire kuti ndi ofunda pang'ono kuposa malo ena ndipo nthawi zina ofiira kwambiri.

Poyamba ululuwo ungamveke ngati kutentha, kupweteka, kapena kupweteka, koma pamene vutoli likuipiraipira, limatha kukhala ululu wakuthwa, monga kubayidwa ndi mpeni.

Kodi mwapeza bwanji izi, Dokotala?

Mukapita kwa dokotala yemwe ali ndi zizindikirozi, chinthu choyamba chomwe angachite ndikukufunsani za mbiri yanu yachipatala. Adzakufunsani mafunso ambiri, monga masewera omwe mumasewera, momwe mumachitira masewera olimbitsa thupi, nthawi yomwe ululu unayambira, komwe umapweteka, komanso momwe umapwetekera.

Kenako mudzayesedwa thupi lanu. Dokotala adzakufufuzani mwendo wanu, bondo lanu, ndi chiuno chanu. Makamaka,

• Ndikankhira dzanja langa pamalo opweteka.
• Amapinda ndi kuwongola mwendo wanu mosiyanasiyana kuti awone ngati ululu ukuwonjezeka.
• Njira zapadera zoyesera zotchedwa Noble ndi Ober zimagwiritsidwa ntchito kutsimikizira ngati gulu la IT ndi lolimba.

Nthawi zambiri, ITBS imatha kupezeka potengera izi komanso kuyezetsa thupi. Komabe, nthawi zina dokotala wanu angakutumizireni kuti mukayesedwenso ngati akukayikira chifukwa china cha ululu wanu (monga kuwonongeka kwa chipolopolo cha bondo lanu).

• Kujambula kwa Ultrasound: Izi zitha kuwona zinthu monga kukhuthala ndi kutupa kwa gulu la IT.
• Kujambula kwa MRI (Magnetic Resonance Imaging): Izi zimathandiza kutsimikizira 100% kuti palibe kuvulala kwina, chifukwa kumatha kuwona bwino ziwalo zina zonse za bondo ndi chiuno (mafupa, cartilage, ligaments).

Chabwino, tsopano chithandizo cha izi ndi chiyani?

Matenda a ITBS ndi matenda omwe nthawi zambiri amatha kuchiritsidwa ndi mankhwala osavuta omwe safuna opaleshoni. Chithandizo chili ndi zolinga ziwiri zazikulu: chimodzi ndikuchepetsa ululu ndi kutupa komwe kulipo, ndipo china ndikuletsa kuti vutoli lisabwererenso.

Kodi zimatenga nthawi yayitali bwanji kuti vutoli lichiritsidwe? Ndingatani kuti lisabwererenso?

Ngati mupuma bwino ndikuchita chithandizo choyenera (makamaka masewera olimbitsa thupi), anthu ambiri adzachira mkati mwa masabata 4 mpaka 8. Komabe, ngati mupitiriza kuchita masewera olimbitsa thupi ngakhale mukumva ululu, vutoli likhoza kukulirakulira ndipo limatenga nthawi yayitali kuti lichiritsidwe. Nthawi zina lingayambitsenso mavuto ena a bondo, monga Patellofemoral Pain Syndrome (PFPS) .

Chofunika kwambiri ndikuletsa izi kuti zisachitikenso mutachira. Kuti muchite zimenezo, pangani zinthu izi kukhala chizolowezi m'moyo wanu.

• Dzitenthetseni bwino musanachite masewera olimbitsa thupi. Yendani kwa mphindi 5-10 ndipo chitani masewera olimbitsa thupi opepuka.
• Mukamaliza kuchita masewera olimbitsa thupi, onetsetsani kuti mwaziziritsa. Yendani mozungulira kwa mphindi pafupifupi 5 ndikuchita masewera olimbitsa thupi abwino otambasula thupi.
• Musawonjezere mwadzidzidzi mtunda kapena liwiro lanu lochita masewera olimbitsa thupi. Onjezani pang'onopang'ono, pafupifupi 10% pa sabata.
• Valani nsapato zabwino zomwe zikugwirizana ndi thupi lanu. Ngati mukuthamanga, valani nsapato zothamanga.
• Musamathamange pamsewu womwewo, mbali imodzi, tsiku lililonse.Kuthamanga pamalo otsetsereka kumawonjezera kulemera kwa mwendo umodzi. Ngati n'kotheka, thamangani pamalo osalala kapena pabwalo.
• Pitirizani kuchita masewera olimbitsa thupi otambasula ndi kulimbitsa thupi omwe dokotala wanu wakupatsani. Kulimbitsa minofu ya m'chiuno mwanu ndikofunikira kwambiri.

Ndiyenera kupita kwa dokotala liti? Ndifunse mafunso ati?

Ngati mukumva kupweteka kwa bondo kapena chiuno ndipo sikutha mutatha masiku angapo opuma, kapena ngati ululuwo ukukulirakulira, pitani kwa dokotala . Musapirire ululuwo.

Mukapita kukaonana ndi dokotala, musaiwale kufunsa mafunso awa.

• "Dokotala, kodi chifukwa chenicheni cha vuto langa ndi chiyani?"
• "Kodi ndiyenera kuchitidwa ultrasound kapena MRI?"
• "Kodi mungandipangire katswiri wabwino wa zamaganizo?"
• "Kodi ndiyenera kuchitidwa opaleshoni?"
• "Ndidzayambiranso liti masewera anga achizolowezi?"