IT Band Syndrome yog dab tsi thiab koj kho nws li cas?

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• IT Band Syndrome yog dab tsi?
• Ua rau IT Band Syndrome
• Yuav Tiv Thaiv Li Cas thiab Kho IT Band Syndrome
• Tshuaj xyuas rau

Rau cov neeg sib tw, caij tsheb kauj vab, lossis ib tus neeg ncaws pob uas muaj lub siab ntev, hnov ​​cov lus "IT band syndrome" zoo li hnov ​​cov ntaub ntawv sau tseg thiab tuaj txog ntawm qhov sawv ntsug. Hmoov tsis zoo, tus mob no feem ntau txhais tau hais tias mob, lub sijhawm tawm ntawm kev cob qhia, thiab kev rov zoo tag nrho.

Nov yog qhov xov xwm zoo: Txhua tus neeg ncaws pob tuaj yeem ua qhov kev tawm tsam tiv thaiv IT band syndrome (qee zaum hu ua ITBS). Hauv qab no, nrhiav seb dab tsi ua rau IT band syndrome, yuav kho nws li cas, thiab, qhov tseem ceeb tshaj plaws, koj yuav tiv thaiv nws li cas yav tom ntej. (Saib: 5 Lub Tswv Yim Kom Pab Txhua Tus Neeg Ua Haujlwm Tiv Thaiv Mob Hauv caug)

IT Band Syndrome yog dab tsi?

IT band (lossis iliotibial band) yog qhov tuab tshaj plaws ntawm cov ntaub so ntswg sib txuas uas ua rau sab nraud ntev ntawm koj cov leeg pob tw, los ntawm koj lub duav mus rau koj lub hauv caug, hais tias Cameron Yuen, DPT, CSCS, tus kws kho mob lub cev laus ntawm Bespoke Kho hauv Tshiab York City. (Xav txog ib tus neeg uas tsis tshua muaj nqaij ntshiv thiab nqaij ntshiv: Koj paub tias poob ntawm lawv plaub thiab plaub leeg ntawm ib sab ntawm lawv txhais ceg? Yog lawm.)

Xav paub yog tias qhov mob uas koj hnov ​​yog tshwm sim los ntawm IT band syndrome? Lub cim tseem ceeb yog qhov mob hnyav dua thaum lub hauv caug khoov ntawm 20 mus rau 30 degrees-txog lub kaum sab xis nws khoov thaum taug kev lossis khiav tsis tu ncua, hais tias Yuen. Qhov mob kuj hnyav dua thaum koj tab tom ua haujlwm xws li khiav, zaum zaum, thiab nce thiab nqis ntaiv. Yog tias koj hnov ​​​​qhov mob ntawm qhov chaw ntawm sab nraud ntawm koj lub hauv caug, qhov ntawd txhais tau tias nws yuav tsis yog ITBS. (Piv txwv li, yog tias koj hnov ​​mob nyob ib puag ncig koj lub hauv caug, qhov ntawd yuav yog lub hauv caug lub hauv caug.)

Txawm hais tias tsis tas yuav mus ntsib tus kws kho mob tam sim ntawd, nws yog ib lub tswv yim zoo los mus ntsib kws kho mob tsawg kawg ib zaug kom lawv tuaj yeem tshawb xyuas tias koj tau ntsib IT band syndrome tiag tiag thiab tsis yog lwm yam, hais tias Alex Harrison, Ph.D. CSCS, tus kws qhia kev ua kis las rau Renaissance Periodization. "Lawv tuaj yeem saib xyuas kev tawm dag zog kom ntseeg tau tias koj tau txais txiaj ntsig zoo tshaj plaws ntawm lawv rau kev kho mob," nws sau tseg.

Ua rau IT Band Syndrome

Muab tso yooj yim, IT band syndrome tshwm sim los ntawm overloading lub hauv caug los ntawm kev tawm dag zog ntau dhau, hais tias Yuen. Txawm hais tias qhov ua rau muaj tseeb tseem tab tom sib cav, nws zoo li tus neeg ua txhaum yog qhov nce hauv kev qhia kev deb lossis siv zog ua ke nrog kev sib zog ntxiv tso rau ntawm IT band raws li lub hauv caug khoov, nws sau tseg. (Cov leeg nqaij tsis txaus kuj tuaj yeem ua rau txhua yam teeb meem.)

Qee yam tseem tuaj yeem ua rau tib neeg muaj kev pheej hmoo rau IT band syndrome, hais tias Harrison. Nco ntsoov tias koj tau ua raws li qhov sov sov thiab ua kom txias ua ntej ua haujlwm ntev ntawm kev tawm dag zog, thiab nco ntsoov ua kom lub sijhawm rov zoo los ntawm kev tawm dag zog. (Yuav kom ncaj ncees, yog tias koj tsis ua tej yam no, koj ua rau koj tus kheej muaj kev pheej hmoo rau lwm yam kev raug mob ntau dhau lawm.) Qee qhov chaw khiav, xws li txoj kev nqes hav lossis txoj kev nqes hav, tuaj yeem ntxiv siab rau hauv caug thiab tsim. tsis txaus nyob hauv lub cev, sau Harrison. (Yog li yog tias koj tab tom xav txog kev taug txoj hauv kev, yooj yim maj mam.) Hnav cov khau looj plab kuj tseem tuaj yeem pab txhawb rau koj li IT band syndrome txaus ntshai. (Saib? Qhia rau koj tias nws yog qhov txaus ntshai los khiav khau ntaub qub.)

Tsis yog txhua yam: Cov leeg pob txha tsis muaj zog (uas tuaj yeem ua rau lwm yam mob hnyav heev), kev tswj tsis tau thaum tsaws, thiab tsaws nrog koj txhais ko taw hla qhov nruab nrab ntawm koj txoj kev taug kev tuaj yeem ua rau muaj kev ntxhov siab ntxiv rau sab nraub qaum ntawm lub hauv caug, hais tias Yuen. Ib leeg, cov xwm txheej no tsis tshua txaus ua rau IT band mob. Tab sis thaum ua ke nrog kev nce ntau hauv kev cob qhia, ntim, lossis kev siv zog, lawv tsuas yog tsim kom muaj qhov mob zoo tshaj plaws los coj koj hla ntug.

Yuav Tiv Thaiv Li Cas thiab Kho IT Band Syndrome

"Lub Sijhawm Tawm" yuav yog ob lo lus uas txaus ntshai tshaj plaws rau cov neeg nyiam kev noj qab haus huv-tab sis qhov ntawd yog kev kho mob rov qab los koj yuav tau ua raws li yog tias koj xav tau zoo dua, Harrison hais.

1. So thiab dej khov. Ua ntej, koj yuav tsum tau txiav rov qab rau ob peb hnub ntawm kev ua ub ua no hnyav, xws li kev khiav thiab kev tawm dag zog xws li squats thiab lunges, hais tias Yuen. Koj tuaj yeem siv dej khov rau qhov mob thaum lub sijhawm ntawd thiab. (Tsis yog, koj yuav tsum tsis txhob ua npuas ncauj yob koj IT band.)

2. Ncab. Koj yuav tsum suav nrog lub teeb nthuav dav ib yam, Harrison sau tseg, xws li cov sawv ntsug IT band ncab: Sawv ntsug ncaj, hla txoj cai ko taw ua ntej ntawm ko taw sab laug. Nias lub duav rau pem hauv ntej me ntsis thiab ncav cuag caj npab saum taub hau thiab sab xis, hloov lub duav mus rau sab laug. Rov qab ob txhais ceg thiab cov lus qhia. (Siv lwm cov IT band stretches ib yam nkaus.)

3. Yooj yim rov qab los. Ntxiv mus, raws li qhov mob ploj mus, txiav koj qhov kev kawm ntim los ntawm 50 feem pua ​​yog li koj tuaj yeem maj mam cia thaj chaw hloov mus rau kev qhia ntxiv, hais tias Yuen.

4. Siv kev tiv thaiv. Thaum koj pib cob qhia dua, txawm li cas los xij, koj yuav xav ntxiv cov kev tawm dag zog uas ntxiv dag zog rau koj cov leeg glute thiab txhim kho koj txoj kev sib koom tes hauv ib leeg-ceg stance. Yuen hais tias "Ntxiv dag zog rau koj lub hauv caug thiab cov leeg nqaij pab tswj lub hauv caug thiab sab taw thaum txav mus," hais tias Yuen, uas tuaj yeem pab tiv thaiv IT-band ua rau yav tom ntej. Sim:

• Sawv ntsug sab ceg nce: Ncaj ntawm sab xis ntawm lub cev ntawm lub rooj zaum hnyav (lossis txaj hauv tsev) nrog lub duav nyob ze ntawm ntug thiab ob txhais ceg txuas ntxiv, yog li lawv tau dai ntawm ntug thiab txhais taw tau so hauv av. Khaws rov qab ncaj, thiab lub plab ntswj ntsab. Nqa ob txhais ceg sab laug kom txog thaum nws txog 30 txog 45 degrees saum toj no kab rov tav, tom qab ntawd maj mam txo qis rov qab los pib. Ua 15 reps. Rov ua dua rau sab nraud.
• Kev tawm dag zog duav: Sawv ntawm ib txhais ceg, "nce mus" ntawm lub duav rov qab thiab maj mam txo nws siv cov leeg sab nrauv ntawm cov ceg sawv. Harrison hais tias "Sawv ntawm ib sab ntawm cov ntaiv ua rau muaj qhov chaw zoo rau lub duav qoj ib ce," Harrison hais. Ua 15 reps. Rov ua dua rau sab nraud.

Txhawm rau tiv thaiv ITBS los ntawm haunting koj dua yav tom ntej, tsom ntsoov rau koj daim ntawv khiav thaum koj rov qab mus rau hauv kev cob qhia. "Saib seb puas yuav tso koj lub duav mus rau ib sab, cia koj txhais ko taw hla nruab nrab, lossis ua kom dhau thaum tsaws," Yuen hais.

Thiab thaum koj nce koj cov mais, ua li ntawd tsis pub ntau tshaj 10 feem pua ​​​​ntawm ib lub lim tiam. (Ex: Yog tias koj tab tom khiav 10 mais lub lim tiam no, koj yuav tsum tsuas yog npaj yuav khiav txog 11 lub lim tiam tom ntej.) "Qhov nce ntxiv no txaus los tsav kev hloov pauv, tab sis feem ntau suav tias yog qhov nyiaj uas yuav tsis ua rau dhau mus," nws piav qhia -los yog, qhov tseem ceeb tshaj, ua rau koj IT band dua.

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