Ngaba ungumntu oqhelisela rhoqo, obalekayo, okanye otsibayo? Okanye udlala imidlalo efana nokukhwela ibhayisekile, ikhilikithi, okanye ibhola ekhatywayo? Xa usenza loo nto, ngaba ngamanye amaxesha uziva iintlungu ezivela ngaphandle kwethambo lakho ledolo okanye lesinqe? Ngelixa abantu abaninzi becinga ukuba oku kuqhelekile, into eyenzekayo xa uzibhokoxa kakhulu, oku kungaba luphawu lwesifo esibizwa ngokuba yi -'Iliotibial Band Syndrome' . Nangona igama lisenokuvakala lingaqhelekanga, esi sisifo esixhaphakileyo phakathi kwabantu abadlala imidlalo kunye nokuzilolonga. Ke namhlanje, masithethe ngayo ngendlela elula onokuyiqonda.
Ngamafutshane, yintoni i-iliotibial band syndrome (ITBS)?
Khawuthelekelele ukuba unebhendi eqinileyo neqinileyo esuka kwithambo lesinqe ukuya edolweni ngaphandle komlenze wakho. Ngokwezonyango, sibiza oku ngokuthi yibhendi ye-iliotibial , okanye ibhendi ye-IT . Olu luhlobo olukhethekileyo lwezicubu. Ukuchaneka, 'yi-tendon' eqinileyo, efana nebhendi eyolulekileyo edibanisa izihlunu zethu namathambo ethu. Le bhendi ye-IT yiyo enceda ukugcina umlenze wakho uzinzile xa ugoba, ulungisa, ubaleka, okanye uhamba.
Ngoku, kwenzeka ntoni ukuba le bhanti ye-IT iba lukhuni kakhulu ngesizathu esithile? Emva koko, ngalo lonke ixesha ugoba okanye ulungisa umlenze wakho, le bhanti iqinileyo iqala ukukhuhlana nethambo elikufutshane nedolo okanye ithambo elikufutshane nesinqe. Kufana nentambo ekhuhlana nelitye. Xa iqhubeka ikhuhlana ngolu hlobo, loo ndawo iyavuvukala , ibomvu, idumbe, kwaye ibe buhlungu. Yiloo nto siyibiza ngokuba yi-ITBS.
Ngubani onokuthi abe nale meko?
Nangona nabani na enokuba nale meko, abanye abantu basengozini enkulu. Ixhaphake kakhulu kubantu abaselula, abo benza umthambo rhoqo, kunye nabo baphila ubomi obuxakekileyo.
- Abagijimi ababaleka umgama omde: Ibhendi ye-IT ihlala ikhuhla amathambo kuba idolo liyagoba kwaye lihamba lonke inyathelo.
- Abakhweli beebhayisekile: Le ngozi ikhona kuba idolo liqhubeka nokusebenza ngendlela efanayo ngelixa likhwela iibhayisekile.
- Abadlali bebhola ekhatywayo, ibasketball, kunye nehockey: Le midlalo ibeka uxinzelelo olukhulu kwibhendi ye-IT kuba ibaleka, ima, kwaye itshintshe indlela ngaxeshanye.
- Abantu abaskiyayo.
Ukongeza kwabo badlala le midlalo, le meko inokuthi ivele lula nakubantu abanotshintsho oluthile kwindawo yomzimba.
- Imilenze egobileyo.
- Umlenze omnye mde kancinci kunomnye.
- Ukuba ne-arthritis yamadolo.
- Ukuba nokujika iqatha, umlenze, okanye unyawo ngaphakathi xa uhamba okanye ubaleka.
- Ubuthathaka bemisipha emaqakaleni, emaqakaleni, okanye esiswini. Xa le misipha ibuthathaka, ukuzinza komlenze kuyancitshiswa kwaye uxinzelelo olungakumbi lubekwa kwi-IT band.
Kutheni le nto le bhendi ye-IT iqinile kwaye ibuhlungu kangaka?
Izizathu zokuxinana kwebhendi ye-IT kunye neentlungu zinokwahlulwa zibe ngamacandelo amabini. Esinye zizizathu ezikwimizimba yethu, kwaye esinye zizizathu ezinxulumene nemisebenzi esiyenzayo.
| Isizathu | Icacisiwe ngokulula |
|---|---|
| Izizathu ezinxulumene nendawo yomzimba | Ezi zizinto ekunzima ukuzilawula, nokuba zizalwa nazo okanye zibangelwa zezinye iimeko zempilo. |
| Ukugqithisa kweenyawo | Unyawo luqengqeleka ngaphakathi kakhulu xa umile. Oku kuyolula kwaye kuqinise ibhendi ye-IT. |
| Ubuthathaka bokuxhwila esinqeni | Xa izihlunu ezijika isinqe siphume zibuthathaka, ibhendi ye-IT kufuneka isebenze nzima. |
| Ukuqina kwebhendi ye-IT yokuzalwa | Abanye abantu banokuzalwa benale bhanti imfutshane kwaye iqinile kancinci. |
| Izizathu ezinxulumene nomsebenzi | Ezi zizinto ezinxulumene nemikhwa yethu. Singazitshintsha ezi zinto. |
| Ukungazifudumezi kakuhle ngaphambi kokuba uzilolonge. | Ukuqala umthambo ngequbuliso ngaphandle kokulungiselela izihlunu kunye nezicubu. |
| 'Akupholi' ngokufanelekileyo emva kokuzilolonga. | Ukungavumeli izihlunu ukuba ziphinde zibuyele esiqhelweni emva kokuzilolonga. |
| Ukunyusa ngequbuliso ubungakanani okanye ubukhali bomthambo. | Umzekelo, ukuba umntu obaleka iikhilomitha ezi-2 ngosuku ngequbuliso uzama ukubaleka iikhilomitha ezili-10. |
| Ukubaleka uhla entabeni okanye kwiindawo ezithe tyaba. | Kwiimeko ezinje, kukho uxinzelelo oluphezulu edolweni nakwi-IT band. |
| Ukunxiba izihlangu ezindala ezingalinganiyo. | Xa inkxaso yesihlangu incipha, indawo yonyawo nomlenze iyatshintsha, nto leyo ebeka uxinzelelo kwi-IT band. |
Ngaba nawe unazo ezi mpawu? Wazi njani ngokuqinisekileyo?
Uphawu oluphambili lwe-ITBS ziintlungu, kodwa kukho utshintsho oluncinci kwindlela kunye nendawo ezikuyo ezi ntlungu.
- Intlungu yedolo: Olu lolona phawu luqhelekileyo nolubonakalayo. Intlungu ivela ngaphandle kwedolo. Ngokukodwa, ifumaneka kwindawo ebonakala kakhulu kwithambo elisezantsi lethambo lethanga (i-femur), kufutshane ne-kneecap (i-lateral epicondyle). Le ntlungu ivakala kakhulu xa ugoba okanye ulungisa umlenze, ingakumbi xa uhla ngezinyuko okanye uhla entabeni.
- Intlungu yesinqe: Abanye abantu banokuba neentlungu ngaphandle kwesinqe ngaphandle kwentlungu edolweni. Oku kungenxa yokuba i-IT band ikhuhla ithambo lesinqe (i-'greater trochanter').
- Isandi sokuklikha okanye imvakalelo yokuklikha: Xa ugoba okanye wolula idolo, kunokubakho isandi "sokuklikha" esivela ngaphandle, okanye imvakalelo yokuba kukho into etsiba ngaphakathi.
- Ukufudumala kunye nokubomvu: Ukuba uchukumisa indawo ebuhlungu, ungabona ukuba ishushu kancinci kunezinye iindawo kwaye ngamanye amaxesha ibomvu ngakumbi.
Eyona nto ibalulekileyo yindlela ezi ntlungu zikhula ngayo. Ekuqaleni, intlungu iza emva kokuba ugqibile ukuzilolonga. Kodwa njengoko imeko isiba mandundu, uqala ukuva intlungu ngalo lonke ixesha uzilolonga. Ekugqibeleni, intlungu inokubakho nokuba umi nje okanye uhamba.
Ekuqaleni intlungu ingavakala ngathi kukutsha, ukuqaqamba, okanye ukuqaqamba, kodwa njengoko imeko isiba mandundu, ingakhula ibe yintlungu ebukhali, njengokuhlaba ngemela.
Uyifumana njani le nto, Gqirha?
Xa usiya kugqirha oneempawu ezinjalo, into yokuqala aza kuyenza kukubuza ngembali yakho yezonyango. Uza kukubuza imibuzo emininzi, efana nokuba yeyiphi imidlalo oyidlalayo, indlela ozilolonga ngayo, ukuba intlungu yaqala nini, ukuba ibuhlungu phi, nokuba ibuhlungu njani.
Emva koko uza kuhlolwa umzimba. Ugqirha uza kuhlola umlenze wakho, idolo, kunye nesinqe. Ngokukodwa,
- Ndicinezela isandla sam kwindawo ebuhlungu.
- Bayagoba baze bolule umlenze wakho kwiikona ezahlukeneyo ukuze babone ukuba intlungu iyanda na.
- Iindlela zovavanyo ezikhethekileyo ezibizwa ngokuba yiNoble kunye ne-Ober zisetyenziselwa ukuqinisekisa ukuba ibhendi ye-IT iqinile na.
Uninzi lwexesha, i-ITBS inokuxilongwa ngokusekelwe kwezi nkcukacha kunye novavanyo lomzimba. Nangona kunjalo, ngamanye amaxesha ugqirha wakho unokukuthumela ukuze uvavanywe ngakumbi ukuba ukrokrela esinye isizathu sentlungu yakho (njengokonakala kwe-cartilage edolweni lakho).
- I-Ultrasound Scan: Oku kunokujonga izinto ezinje ngobukhulu kunye nokudumba kwebhendi ye-IT.
- I-MRI Scan (Umfanekiso weMagnetic Resonance): Oku kunceda ukuqinisekisa ngokupheleleyo ukuba akukho monakalo ungomnye, njengoko unokubona ngokucacileyo zonke ezinye iindawo zedolo kunye nesinqe (amathambo, i-cartilage, i-ligaments).
Kulungile, ngoku zeziphi iindlela zonyango zoku?
I-ITBS yimeko enokuthi inyangwe ngonyango olulula olungafuni utyando. Unyango luneenjongo ezimbini eziphambili: enye kukunciphisa iintlungu ezikhoyo kunye nokudumba, kwaye enye kukuthintela ukuba imeko ingaphindi ivele.
| Indlela yonyango | Ingcaciso elula |
|---|---|
| Ukuphumla | Le yeyona nto ibalulekileyo neyokuqala ekufuneka yenziwe. Imisebenzi ebangela iintlungu (ukubaleka, ukukhwela ibhayisekile) kufuneka incitshiswe ngokupheleleyo okanye ifikelele kwinqanaba apho kungekho ntlungu. |
| Izibulali-ntlungu | Amayeza angengowe-steroidal anti-inflammatory (NSAIDs) afana ne-Ibuprofen kunye ne-Naproxen angasetyenziswa njengoko ugqirha wakho eyalele. Ungaze uqhubeke nokusebenzisa la mayeza ngaphandle kokubonisana nogqirha. |
| Ulungiso lwenyama | Olu lunyango olubaluleke kakhulu. Ingcali yezonyango iza kukufundisa imithambo yokwelula ibhendi ye-IT, iqinise izihlunu ezinqeni nasezinqeni zakho, kwaye ikufundise indlela yokusebenzisa i-foam roller. |
| Iinaliti zeSteroid | Ukuba ezinye iindlela zonyango aziyithomalalisi intlungu, ugqirha unokugqiba ekubeni afake inaliti ye-steroid kwindawo yentlungu, nto leyo enciphisa ukudumba. |
| Utyando | Oku akufuneki kakhulu. Utyando luqwalaselwa kuphela ukuba akukho phuculo emva kweenyanga zokuzama zonke ezinye iindlela zonyango. |
Kuthatha ixesha elingakanani ukuba le meko iphile? Ndingayithintela njani ukuba ingaphindi ivele?
Ukuba uphumla kakuhle kwaye wenza unyango olufanelekileyo (ingakumbi imithambo yonyango lomzimba), uninzi lwabantu luya kuphila kwiiveki ezi-4 ukuya kwezi-8 . Nangona kunjalo, ukuba uyaqhubeka nokuzilolonga nangona unentlungu, imeko inokuba mandundu kwaye ithathe ixesha elide ukuphola. Ngamanye amaxesha inokukhokelela kwezinye iingxaki zamadolo, njengePatellofemoral Pain Syndrome (PFPS) .
Eyona nto ibalulekileyo kukuthintela oku ukuba kungenzeki kwakhona emva kokuba uphilile. Ukuze wenze oko, yenza ezi zinto zibe ngumkhwa ebomini bakho.
- Zifudumeze kakuhle ngaphambi kokuba uzilolonge. Hamba imizuzu emi-5 ukuya kweli-10 uze wenze umthambo wokuzolula kancinci.
- Emva kokuzilolonga, qiniseka ukuba uyaphola. Hamba-hamba malunga nemizuzu emihlanu uze wenze umthambo wokuzolula.
- Musa ukunyusa umgama okanye isantya sakho sokuzilolonga ngequbuliso. Yinyuse kancinci kancinci, malunga ne-10% ngeveki.
- Nxiba izihlangu ezisemgangathweni ezifanela umzimba wakho. Ukuba ubaleka, nxiba izihlangu zokubaleka.
- Musa ukubaleka kwindlela enye, kwicala elinye, yonke imihla.Ukubaleka kwindawo ethambekileyo kubeka ubunzima obungakumbi kumlenze omnye. Ukuba kunokwenzeka, baleka kumhlaba othe tyaba okanye kumzila.
- Qhubeka nokwenza umthambo wokuzolula nokuqinisa umzimba owunikwe yingcali yakho yomzimba. Kubaluleke kakhulu ukuqinisa izihlunu zakho zesinqe.
Ndifanele ndimbone nini ugqirha? Zeziphi imibuzo endifanele ndizibuze zona?
Ukuba uneentlungu edolweni okanye esinqeni kwaye azipheli emva kweentsuku ezimbalwa zokuphumla, okanye ukuba iintlungu ziba mandundu, qiniseka ukuba ubona ugqirha wakho . Musa ukunyamezela iintlungu.
Xa usiya kugqirha, ungalibali ukubuza le mibuzo.
- "Gqirha, yintoni isizathu sokwenyani semeko yam?"
- "Ngaba kuya kufuneka ndenze i-ultrasound okanye i-MRI?"
- "Ungacebisa umntu olungileyo onyanga umzimba?"
- "Ngaba kuya kufuneka ndityandwe?"
- "Ndiza kukwazi nini ukuqhubeka nemisebenzi yam yesiqhelo yezemidlalo?"
Umyalezo Wokuya Ekhaya
- I-Iliotibial Band Syndrome (ITBS) yimeko eqhelekileyo phakathi kwabagijimi, abakhweli beebhayisekile kunye nabadlali.
- Uphawu oluphambili ziintlungu ngaphandle kwedolo okanye esinqeni.
- Isizathu esiphambili soku kukuba ibhendi ye-IT iqinile kwaye ikhuhlana namathambo.
- Le meko inokunyangeka ngokupheleleyo ngokuphumla, ukuqhelisela umzimba, kunye nemikhwa efanelekileyo yokuzilolonga.
- Musa ukuyityeshela intlungu. Ukwenza njalo kunokuyenza mandundu imeko kwaye kwandise ixesha lokuphiliswa. Ukuba uneentlungu, bonana nogqirha ngokukhawuleza.
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