Ingabe ungumuntu ozivocavoca njalo, ogijimayo, noma ogxumayo? Noma udlala imidlalo efana nokugibela ibhayisikili, ikhilikithi, noma ibhola? Uma wenza lokho, ingabe ngezinye izikhathi uzizwa ubuhlungu obuvela ngaphandle kwethambo lakho ledolo noma lesinqe? Nakuba abantu abaningi becabanga ukuthi lokhu kuyinto evamile, into eyenzekayo uma uzikhandla ngokweqile, lokhu kungaba uphawu lwesimo esibizwa ngokuthi 'Iliotibial Band Syndrome' . Nakuba igama lingase lizwakale lingavamile, lesi yisimo esivame kakhulu kubantu abadlala ezemidlalo nokuzivocavoca. Ngakho-ke namuhla, ake sixoxe ngakho ngendlela elula ongayiqonda.
Kalula nje, iyini i-iliotibial band syndrome (i-ITBS)?
Cabanga ukuthi unebhande eliqinile neliqinile elisuka ethanjeni lesinqe liye edolweni ngaphandle komlenze wakho. Ngokwezokwelapha, lokhu sikubiza ngokuthi ibhande eliyi-iliotibial , noma ibhande le-IT . Empeleni lolu uhlobo olukhethekile lwezicubu. Ukuze kube sobala, 'yi-tendon' eqinile, elula efana nebhande exhumanisa imisipha yethu namathambo ethu. Leli bhande le-IT yilona elisiza ukugcina umlenze wakho uzinzile lapho ugoba, uqondisa, ugijima, noma uhamba.
Manje, kwenzekani uma leli bhande le-IT liqina kakhulu ngesizathu esithile? Khona-ke, njalo uma ugoba noma uqondisa umlenze wakho, leli bhande eliqina liqala ukukhuhlana ethanjeni eduze kwedolo noma ethanjeni eduze kwesinqe. Kufana nentambo ekhuhlana edwaleni. Uma liqhubeka likhuhlana kanje, leyo ndawo iyavuvukala , ibomvu, ivuvuke, futhi ibe buhlungu. Yilokho esikubiza ngokuthi i-ITBS.
Ubani okungenzeka kakhulu ukuthi athole lesi simo?
Nakuba noma ubani engaba nalesi simo, abanye abantu basengozini enkulu. Sivame kakhulu phakathi kwentsha, labo abavivinya umzimba njalo, kanye nalabo abaphila impilo esebenzayo.
- Abagijimi bebanga elide: Ibhendi ye-IT ihlala igudla amathambo ngoba idolo liyagoba futhi liqhubeke njalo ngesinyathelo ngasinye.
- Abagibele amabhayisikili: Le ngozi ikhona ngoba idolo liyaqhubeka nokusebenza ngendlela efanayo ngenkathi ligibela amabhayisikili.
- Abadlali bebhola, i-basketball, kanye ne-hockey: Le midlalo ibeka ingcindezi enkulu ebhendini le-IT ngoba iyagijima, ima, futhi ishintshe indlela ngesikhathi esisodwa.
- Abantu abaskiya eqhweni.
Ngaphezu kwalabo abadlala le midlalo, lesi simo singakhula kalula nakubantu abanezinguquko ezithile endaweni yomzimba.
- Imilenze egobile.
- Umlenze owodwa mude kancane kunomunye.
- Ukuba nesifo samathambo edolweni.
- Ukuba nokujika kweqakala, umlenze, noma unyawo ngaphakathi ngenkathi uhamba noma ugijima.
- Ubuthakathaka bemisipha ezinqeni, ezinqeni, noma esiswini. Uma le misipha ibuthakathaka, ukuqina komlenze kuyancishiswa futhi kubekwa ukucindezeleka okwengeziwe ebhendini le-IT.
Kungani leli bhendi le-IT liqinile futhi libuhlungu kangaka?
Izimbangela zokuqina kwebhande le-IT kanye nobuhlungu zingahlukaniswa ngezigaba ezimbili. Esinye yizimbangela ezitholakala emizimbeni yethu, kanti esinye yizimbangela ezihlobene nemisebenzi esiyenzayo.
| Isizathu | Kuchazwe kalula |
|---|---|
| Izimbangela ezihlobene nesimo somzimba | Lezi yizinto okunzima ukuzilawula, kungakhathaliseki ukuthi zizalwa nazo noma zibangelwa ezinye izimo zezokwelapha. |
| Ukuphinyiselwa kwezinyawo ngokweqile | Unyawo lugoqana kakhulu ngaphakathi uma umi. Lokhu kwelula futhi kuqinise ibhande le-IT. |
| Ubuthakathaka bokuthumba izinqe | Uma imisipha ephendula isinqe ngaphandle iba buthakathaka, ibhendi ye-IT kufanele isebenze kanzima. |
| Ukuqina kwebhendi ye-IT yokuzalwa | Abanye abantu bangase bazalwe benaleli bhande lifushane futhi liqinile. |
| Izizathu ezihlobene nomsebenzi | Lezi yizinto ezihlobene nemikhuba yethu. Singazishintsha lezi. |
| Ukungazifudumezi kahle ngaphambi kokuzivocavoca. | Ukuqala ukuzivocavoca ngokuzumayo ngaphandle kokulungiselela imisipha nezicubu. |
| Akupholi kahle ngemva kokuzivocavoca. | Ukungavumeli imisipha ukuthi ilulame ngemva kokuzivocavoca. |
| Kungazelelwe kwandisa inani noma ukuqina kokuzivocavoca. | Isibonelo, uma umuntu ogijima amakhilomitha amabili ngosuku ngokuzumayo ezama ukugijima amakhilomitha ayi-10. |
| Ukugijima wehla entabeni noma ezindaweni ezithambekile. | Ezimweni ezinjengalezi, kukhona ukucindezeleka okukhulu edolweni kanye nebhande le-IT. |
| Ukugqoka izicathulo ezindala ezingamfanele. | Uma ukusekelwa kwesicathulo kwehla, indawo yonyawo nomlenze iyashintsha, okubeka ingcindezi ebhendini le-IT. |
Ingabe nawe unalezi zimpawu? Wazi kanjani ukuthi uqinisekile?
Uphawu oluyinhloko lwe-ITBS ubuhlungu, kodwa kunezinguquko ezincane endleleni nendawo yalobu buhlungu.
- Ubuhlungu bedolo: Lolu uphawu oluvame kakhulu noluvelele. Ubuhlungu buvela ngaphandle kwedolo. Ngokukhethekile, butholakala endaweni evelele emathanjeni engxenyeni engezansi yethambo lethanga (i-femur), eduze kwe-kneecap (i-lateral epicondyle). Lobuhlungu buzwakala kakhulu lapho ugoba noma uqondisa umlenze, ikakhulukazi lapho wehla izitebhisi noma wehla entabeni.
- Ubuhlungu benqulu: Abanye abantu bangase babe nobuhlungu ngaphandle kwenqulu ngaphandle kobuhlungu bedolo. Lokhu kungenxa yokuthi i-IT band ikhuhla ithambo lenqulu (i-'greater trochanter').
- Umsindo noma umuzwa wokuchofoza: Uma ugoba noma welula idolo, kungase kube nomsindo "wokuchofoza" ovela ngaphandle, noma umuzwa sengathi kukhona okugxumayo ngaphakathi.
- Ukufudumala nokubomvu: Uma uthinta indawo ebuhlungu, ungase uqaphele ukuthi ifudumele kancane kunezinye izindawo futhi ngezinye izikhathi ibomvu kakhulu.
Into ebaluleke kakhulu yindlela obubuhlungu ngayo lobu. Ekuqaleni, ubuhlungu bufika ngemva kokuqeda ukuzivocavoca. Kodwa njengoba isimo siba sibi kakhulu, uqala ukuzwa ubuhlungu sonke isikhathi ovivinya ngaso umzimba. Ekugcineni, ubuhlungu bungenzeka ngisho noma umi noma uhamba nje.
Ubuhlungu bungase buqale buzwakale njengomuzwa wokushisa, ubuhlungu, noma ukuqaqamba, kodwa njengoba isimo siba sibi kakhulu, singaba ubuhlungu obukhulu, njengokugwazwa ngommese.
Ukuthola kanjani lokhu, Dokotela?
Uma uya kudokotela onalezi zimpawu, into yokuqala azokwenza ukukubuza ngomlando wakho wezokwelapha. Uzokubuza imibuzo eminingi, njengokuthi udlala yiphi imidlalo, uvocavoca kanjani, ubuhlungu buqale nini, bubuhlungu kuphi, nokuthi bubuhlungu kanjani.
Ngemuva kwalokho uzobe usuhlolwa ngokomzimba. Udokotela uzohlola umlenze wakho, idolo, kanye nesinqe. Ikakhulukazi,
- Ngicindezela isandla sami endaweni ebuhlungu.
- Bayagoba futhi baqondise umlenze wakho ngezindlela ezahlukene ukuze babone ukuthi ubuhlungu buyanda yini.
- Izindlela zokuhlola ezikhethekile ezibizwa ngokuthi i-Noble ne-Ober zisetshenziselwa ukuqinisekisa ukuthi ibhendi ye-IT iqinile yini.
Esikhathini esiningi, i-ITBS ingatholakala ngokusekelwe kule mininingwane kanye nokuhlolwa ngokomzimba. Kodwa-ke, ngezinye izikhathi udokotela wakho angakuthumela ukuze uyohlolwa okwengeziwe uma esola enye imbangela yobuhlungu bakho (njengokulimala kwe-cartilage edolweni lakho).
- I-Ultrasound Scan: Lokhu kungahlola izinto ezifana nokujiya nokuvuvukala kwebhendi ye-IT.
- I-MRI Scan (I-Magnetic Resonance Imaging): Lokhu kusiza ukuqinisekisa ngokuphelele ukuthi akukho okunye ukulimala, njengoba kungabonakala kahle zonke ezinye izingxenye zedolo kanye nenqulu (amathambo, i-cartilage, imisipha).
Kulungile, manje yiziphi izindlela zokwelapha lokhu?
I-ITBS yisimo esivame ukwelashwa ngokwelashwa okulula okungadingi ukuhlinzwa. Ukwelashwa kunemigomo emibili eyinhloko: eyodwa ukunciphisa ubuhlungu nokuvuvukala okukhona, kanti enye ukuvimbela lesi simo ukuthi singaphinde sivele.
| Indlela yokwelapha | Incazelo elula |
|---|---|
| Ukuphumula | Lena yinto ebaluleke kakhulu futhi yokuqala okufanele yenziwe. Imisebenzi ebangela ubuhlungu (ukugijima, ukugibela ibhayisikili) kufanele incishiswe ngokuphelele noma ifinyelele ezingeni lapho kungekho khona ubuhlungu. |
| Ama-Painkiller | Imithi elwa nokuvuvukala engeyona eye-steroidal (ama-NSAID) njenge-Ibuprofen ne-Naproxen ingasetshenziswa njengoba kuqondiswe udokotela wakho. Ungalokothi uqhubeke nokusebenzisa lokhu ngaphandle kokubonisana nodokotela. |
| Ukwelashwa Komzimba | Lokhu kuyindlela yokwelapha ebaluleke kakhulu. Uchwepheshe wezokwelapha uzokufundisa ukuzivocavoca ukuze welule ibhande le-IT, aqinise imisipha ezinqeni nasezinqeni zakho, futhi akufundise indlela yokusebenzisa i-foam roller. |
| Imijovo ye-steroid | Uma ezinye izindlela zokwelapha zingabuqedi ubuhlungu, udokotela angase anqume ukunikeza umjovo we-steroid endaweni yobuhlungu, okunciphisa ukuvuvukala. |
| Ukuhlinzwa | Lokhu akuvamile ukudingeka. Ukuhlinzwa kucatshangelwa kuphela uma kungekho ntuthuko ngemva kwezinyanga zokuzama zonke ezinye izindlela zokwelapha. |
Kuthatha isikhathi esingakanani ukuthi lesi simo siphole? Ngingakuvimbela kanjani ukuthi singaphinde sivele?
Uma uphumula kahle futhi wenza ukwelashwa okufanele (ikakhulukazi izivivinyo zokwelapha ngokomzimba), abantu abaningi bazolulama zingakapheli amasonto amane kuya kwayisishiyagalombili . Kodwa-ke, uma uqhubeka nokuzivocavoca naphezu kobuhlungu, isimo singaba sibi kakhulu futhi sithathe isikhathi eside ukuphola. Ngezinye izikhathi kungaholela kwezinye izinkinga zamadolo, njenge- Patellofemoral Pain Syndrome (PFPS) .
Into ebaluleke kakhulu ukuvimbela lokhu ukuthi kungenzeki futhi ngemva kokuba usuphulukisiwe. Ukuze wenze lokho, yenza lezi zinto zibe umkhuba empilweni yakho.
- Fudumala kahle ngaphambi kokuzivocavoca. Hamba imizuzu emi-5-10 bese wenza izivivinyo ezilula zokulula.
- Ngemva kokuzivocavoca, qiniseka ukuthi uyaphola. Hambahamba cishe imizuzu emi-5 bese wenza izivivinyo ezinhle zokuzelula.
- Ungakhuphuli ibanga noma isivinini sakho sokuzivocavoca ngokuzumayo. Khuphulisa kancane kancane, cishe u-10% ngesonto.
- Gqoka izicathulo zekhwalithi enhle ezifanela umzimba wakho. Uma ugijima, gqoka izicathulo zokugijima.
- Ungagijimi emgwaqweni ofanayo, ohlangothini olufanayo, nsuku zonke.Ukugijima endaweni ethambekele kubeka isisindo esikhulu emlenzeni owodwa. Uma kungenzeka, gijima endaweni eyisicaba noma emzileni.
- Qhubeka nokwenza izivivinyo zokwelula nokuqinisa umzimba ezikuqondiswe ngudokotela wakho wezokwelapha. Kubaluleke kakhulu ukuqinisa imisipha yakho yesinqe.
Kufanele ngimbone nini udokotela? Yimiphi imibuzo okufanele ngiyibuze?
Uma ubuhlungu edolweni noma esinqeni bungapheli ngemva kwezinsuku ezimbalwa zokuphumula, noma uma ubuhlungu buba bubi kakhulu, qiniseka ukuthi ubona udokotela wakho . Ungabubekezeleli ubuhlungu.
Uma uya kudokotela, ungakhohlwa ukubuza le mibuzo.
- "Dokotela, siyini isizathu sangempela sesimo sami?"
- "Ingabe kuzodingeka ngenze i-ultrasound noma i-MRI?"
- "Ungangincoma yini uchwepheshe wezokwelapha ngokomzimba omuhle?"
- "Ingabe kuzodingeka ngihlinzwe?"
- "Ngizokwazi nini ukuqhubeka nemisebenzi yami evamile yezemidlalo?"
Umlayezo Wokuya Nawe Ekhaya
- I-Iliotibial Band Syndrome (ITBS) iyisimo esivame kakhulu phakathi kwabagijimi, abagibeli bamabhayisikili kanye nabadlali.
- Uphawu oluyinhloko ubuhlungu ngaphandle kwedolo noma isinqe.
- Isizathu esiyinhloko salokhu ukuthi ibhendi ye-IT iqinile futhi igudla amathambo.
- Lesi simo singalapheka ngokuphelele ngokuphumula, ukuvivinya umzimba, kanye nemikhuba efanele yokuzivocavoca.
- Ungabunaki ubuhlungu. Ukwenza kanjalo kungenza isimo sibe sibi kakhulu futhi kwandise inqubo yokuphulukiswa. Uma ubuhlungu bukhona, bheka udokotela ngokushesha.
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