Uas lub hauv caug brace yog tsim rau kev khiav nrog lub hauv caug mob thaum khiav ntev

Liam tau zaum ntawm ntug kev ntawm Mais 9 ntawm nws thawj ib nrab -} pa throbbing, zoo li lwm tus neeg sib tw hla nws mus. Lub 31 {- xyoo {-}}}}}}}}}}} 17}} xaus khiav khau. Tab sis tsis muaj ib qho uas npaj nws rau qhov mob ntse tom qab nws lub kaus mom uas tau muab ib lub hnab ntim khoom uas nws tau hais tias nws tau hais tias 'rau kev khiav tawm,' "nws hais. "Los ntawm Mile 3, nws tau swb rau kuv lub plab hlaub zoo li nws yuav tau muab tso rau ib yam dab tsi. ' "Nws tau hais tias ntev khiav tsis yog xav tau kev txhawb nqa 'yog lawv xav tau kev sib tw uas kho qhovHauv paus ua rauNtawm tus neeg khiav hauv caug, "Kuv hnav nws rau 10 {{{{mile khiav ntawd lis xaus, thiab qhov mob ploj mus. Ob lub hlis tom qab, kuv hla ib nrab - marathon tiav kab. Qhov kev sib tw ntawd tsis yog yooj yim kom kuv qhov mob-nws tau muab rau kuv rov qab qhia kuv. "

Ntev sau ({8+ mais) yog cua daj cua dub zoo meej rau hauv caug. Tsis zoo li luv khiav, uas cia siab rau cov leeg tshiab thiab tsawg heev, ntev tau ua rau koj lub hauv caug hauv peb txoj kev uas ua rau mob tsis pom kev:

Rov Ua Dua: Txhua qhov chaw sib tsoo hauv av nrog 2-3 x koj lub cev hnyav. Tshaj 10 mais, uas yog 15, 000+ cuam tshuam {}}}}} txhua qhov kev sib tw ua ke (zoo li Patellar Toon qab ntawm lub pob K Kneecap).

Nqaij qaug zog: Los ntawm mais 6-8, koj cov quads thiab glutes (cov leeg uas ruaj khov lub hauv caug) tawm. Thaum lawv tsis tuaj yeem tuav lub hauv caug hauv cov txheej txheem, koj lub pob caug lub ntsej muag {}} paming tawm tsam tus kheej (Patellemoral Oc Syndrome, lossis "khiav lub hauv caug").

Hws + txav: Ntev khiav txhais tau tias cov sij hawm tawm hws thiab hauv caug khoov. Generic Braces swb, pawg, lossis cuab ntxiab cua sov- ua rau lawv tsis muaj peev xwm (lossis mob siab) los ntawm mais 5.

Qhov kev ua yuam kev phem tshaj plaws ua tau yog thawb ib qho "Khiav tus qaj" tawm ntawm lub txee. Ib tug brace uas ua haujlwm rau ib tug 5k yuav tsis txiav nws rau ib nrab- marathon {} {}} khiav braces yuav tsum taumile -} Npaj: Lawv tsom cov ntsiab lus kuaj mob tshwj xeeb, nyob hauv qhov chaw los ntawm hws thiab kev txav, thiab ua pa txaus kom koj lub hauv caug txias rau cov sijhawm. Hauv qab no, peb yuav tawg qhov twg haum koj hom mob.

Ua ntej: Dab tsi ua rau ib tug brace "ntev -}} khiav phooj ywg"? (Tsis - hais tau cov nta)

Tsis yog txhua tus neeg khiav tawm txoj kev ua haujlwm ntev ua haujlwm ntev tau sau - Lawv xav tau cov txiaj ntsig tseem ceeb no kom muaj kev cuam tshuam thiab ua kom mob ntawm bay:

Kev Txhawb Nqa: Nws yuav tsum nyobnej liQhov mob lub hauv caug tshwj xeeb (piv txwv li, Patellemoral qhov mob xav tau ib tug brace uas ruaj khov lub kaus mom; nws band syndrome xav tau ib qho uas txo kev sib txhuam). Ib tug ib - loj} - fits {}} txhua lub tes tsho yuav tsis kho qhov teeb meem hauv paus.

Tsis - av tsim: Tawm hws thiab rov ua dua los ua braces xaub kib {{0} Saib rau sab saum toj (sab saum toj Liam thawj tes tsho tsis tau muab cov hlua khi: "Nws tsiv txhua zaus kuv khoov kuv lub hauv caug," nws hais. "Lub Patellemoral brace tau me me Silicone dots sab hauv-} txawm tias tom qab 14 mais, nws tsis hloov ib nti."

Breathable + Nrig: Hnyav, Tsis - Breathable trefing cua sov thiab hws, ua rau kev ua kom ntev thiab voos. Opt rau Mesh panels los yog noo noo- wicking ntaub (zoo li nylon {3} - Koj yuav tsum tsis txhob xav nws ntawm koj txhais ceg.

Hloov tau yooj yim txaus rau kev sib tw: Ib tug brace uas txwv koj lub ntuj khiav gait yuav ua rau muaj mob ntau dua. Nws yuav tsum cia koj lub hauv caug khoov tag nrho (rau thawb tawm) thiab ncaj kom ncaj (rau tsaws) tsis muaj kev tawm tsam.

Ruaj khov rau mais: Ntev tsa txhais tau tias kev sib txhuam los ntawm khiav luv, cuam tshuam los ntawm kev pavement, thiab rov ntxuav. Saib rau kev txhawb nqa stitching thiab puas - Tsis kam lees cov khoom uas ua rau muaj hnub nyoog tom qab 3 khiav.

Maya, Liam tus qhia thiab yav dhau los sib tw khiav, piav qhia: "Ntev {{{}} khiav kev txhawb nqa. ' Koj xav tau ib yam dab tsi uas ua haujlwm zoo, koj tsis nco qab koj ib leeg yuav tsum tau tsom mus rau lawv txoj kev sib tw thiab daim ntawv {{}}} tsis yog lawv lub iav. "

1. Patellemoral txhawb nqa brace (zoo tshaj plaws rau "Khiav lub hauv caug" mob)

Yog tias koj qhov kev mob siab nyob tom qab lossis ib ncig ntawm lub kaus ncauj (qhov kev mob siab ntev tshaj plaws, hu ua Patelligoral Mob Mob Mob Syndrome), tus txheej txheem no yog koj thawj koom ruam. Nws tso rau lub ntsiab lus kom tiv thaiv nws los ntawm kev hloov pauv thiab rub tawm ntawm lub taub hau thongbone {2} Cov "kev sib tsoo"

Vim li cas nws ua haujlwm rau ntev sau:

KnaeCap stabilization: Ib qho me me, padded "npauj npaim" lossis "c- zoo li tus ntaub qhwv ib ncig ntawm lub pob Kneecap, rub nws mus rau hauv cov txheej txheem zoo. Qhov no kho lub hauv paus ua rau khiav ntawm lub hauv caug (misaligned caug) es tsis txhob mob tsuas yog ua kom mob. Liam tus brace muaj cov ntxig rau no: "Kuv hnov ​​tau nws maj mam muab kuv lub pob caug hauv qhov chaw, tab sis nws tsis txwv kuv txoj kev sib tw," nws hais. "Los ntawm Mais 10, Kuv pom tias kuv tsis tau xav txog kuv lub hauv caug ib zaug."

Kawm tiav Kev Zoo: Cov pob txaij ua cov khoom siv me me rau cov leeg ib puag ncig (quads, calves), boloring ntshav ntws mus rau cov ntaub so ntswg nkees. Qhov no txo ​​cov leeg nqaij phem - Tseem Ceeb rau cov leeg ntev, uas nkees nkees ua rau mob pob caug ua kom lub cev ua kom lub cev ua txhaum.

Tsawg -} profile haum: Nws yog slim txaus kom haum rau hauv kev khiav luv tsis muaj bunching, yog li koj tsis tas yuav kho koj cov khaub ncaws lossis gait.

Sab saum toj xaiv: Asics Patellemoral txhawb nqa pob

Maya pom zoo li tus brarers rau nws cov kev sib tw nrog lub hauv caug mob: "Nws tau hloov pauv ntawm cov khoom siv ntev ntev rau kev ua tiav ntawm cov marathons nrog cov duab sib dhos no."

Tus neeg siv cov lus tim khawv: Chloe lub marathon breakthrough

Chloe, 27, ib thawj - lub sij hawm marathoner, thiab kuv lub pob Kindow 8, thiab kuv lub Kb, nws yuav tsum tau mus kev phem, "nws hais. "Kuv sim 3 lub tsho sib txawv ua ntej kuv tus kws qhia muab kuv qhov kev sib tw ua ntej. Kuv tau ua tiav kuv lub marathon nyob rau hauv 4:12, thiab kuv lub hauv caug} Thiab kuv tau ua tiav rau kuv txoj kev hlub ntev dua."

Uas nws yog rau:

Cov neeg khiav dej nrog kev mob qab / nyob ib ncig ntawm lub pob Kneecap (Patellemoral Mob Mob Mob Mob).

Ntev sau ({8+ mais) qhov twg cov leeg nqaij ua rau lub pob Kneecap uas ua rau caug.

Cov neeg khiav tawm nrog keeb kwm ntawm "tus neeg khiav hauv caug" uas tawg thaum lub sijhawm kev kawm deb.

2. Nws band compression pluaj (zoo tshaj plaws rau sab nraud mob hauv caug)

If your pain is on the outer edge of the knee (from IT band syndrome-another top long-run issue), an IT band compression strap targets the friction point directly. Nws band (tuab ntaub qhwv band ntawm lub duav mus rau shin) rubs tawm tsam tus thonginal thaum khiav; Ntev ua kom nrov tshaj plaws kev sib txhuam kom txog thaum nws ua rau lub ntsej muag ntse, hlawv mob.

Vim li cas nws ua haujlwm rau ntev sau:

Kev sib txhuam kom txo: Cov pluaj siits 1-2 nti saum toj no sab nraud hauv caug, thov lub siab maj rau nws band. Qhov no "nqa" pab pawg me ntsis, txo nws txoj hlua khi ntawm tus ncej. Tsis zoo li tag nrho cov tes tsho, nws tsis npog tag nrho lub hauv caug- Yog li nws sib zog dua thiab ua pa ntau dua.

Kho kom haum nruj: Velcro kaw cia koj tweak qhov siab nruab nrab nruab nrab - khiav (piv txwv li qhov mob pib los ntawm ib lub toj). "Kuv plam nws ntawm cov ntu thiab ua kom nruj ua ntej rau kev mob siab rau kuv," {{}} xyoo ultrarunner uas siv cov pluaj no.

Ultra - lub teeb yuag: Feem ntau cov straps hnyav tsawg dua 1 ooj - Koj yuav nw nyuam qhuav pom nws hauv koj txoj siv sia, txawm tias 50k ultramarathons.

Sab saum toj xaiv: Mueller nws Band Compression pluaj

Dr. Ryan Carter, tus kws ncaws pob lub cev ua haujlwm nrog kev sib tw no, thiab cov teeb meem hlua khi nrog cov teeb meem, thiab tsis cuam tshuam nrog lawv txoj kev sib tw. "

Tus Neeg Siv Cov Lus Nugimonial: Jake's Ultramarathon yeej

Jake tau tso tawm ntawm nws thawj 50k ultramarathon vim nws mob band ntawm Mile 25: "Lub hauv caug sab nraud tsis zoo li kuv tsis tuaj yeem khoov kuv txhais ceg," nws hais. "Kuv Pt muab kuv cov pluaj no, thiab kuv sim nws rau ntawm 20}}}}}} tsis muaj qhov mob. Nws tam sim no tsis yog kev sib tw hauv kuv cov khoom sib tw."

Uas nws yog rau:

Cov neeg sib tw nrog sab nraud mob (nws band syndrome).

Ntev sau nrog toj lossis nqes hav downhill seem (uas nce nws band kev sib txhuam).

Ultrarunners lossis marathers uas xav tau tsawg heev, kev txhawb nqa.

3. Lub teeb yuag hinged (zoo tshaj plaws rau kev sib tw me me lim)

Yog tias koj lub hauv caug mob los ntawm kev ua kom zoo nkauj me ntsis (piv txwv li, mnc lim ntawm cov pob txha tsis zoo (pob tw " Nws yog qhov chaw ruaj khov tshaj lub tes tsho tab sis yoog dua li cov ncej hnyav {}} zoo meej rau cov kev ua kom rov qab los ntawm kev raug mob me.

Vim li cas nws ua haujlwm rau ntev sau:

Mob siab ruaj khov: Me me, yoog kom haum rau ntawm ob sab ntawm kev txwv sab {}} sab kev txav (uas yog lub hauv caug khoov ib txwm ua rau khiav. Qhov no tiv thaiv re - kev raug mob thaum cia koj tswj koj txoj kev sib tw.

Kho cov hlua: Dav, padded cov hlua saum toj thiab hauv qab lub hauv caug ceev cov hlua khi hauv qhov chaw -}} Txawm thaum tawm hws ntev. Tsis zoo li cov pob khawm nruj heev, nws tsis khawb rau hauv koj cov tawv nqaij lossis txwv kev ncig.

Breathable mesh panels: Mesh nyob sab nraum qab ntawm lub hauv caug ceev koj txias, yog li koj tsis overheat thaum 10+ mile sau.

Sab saum toj xaiv: Donjoy kev ua tau zoo hinged hauv caug teg

Maya siv cov pob no rau cov hlab ntshav me me: "Nws yog qhov chaw qab zib ntawm cov pob zeb me me, tab sis nws yog lub teeb kom txaus uas nws tau hnov ​​qab nws hnav nws."

Tus neeg siv cov lus tim khawv: Sofia cov rov qab los ntawm txoj kev sib tw

Sofia, 33, txoj kev khiav tawm, strained nws mcl tom qab lub hauv paus thaum lub sijhawm ntev: "Kuv tau ntshai Kuv yuav tsum hla kuv txoj kev taug kev Marathon," nws hais. "Kuv tus kws qhia pom zoo no Donjoy brace. Nws tau muab kev txhawb nqa txaus rau cov hauv paus hniav, tab sis kuv tau ua tiav qhov kev nyab xeeb ntawm cov hauv paus hniav. Qhov kev kawm ua kom zoo nkauj thaum rov qab ua haujlwm."

Uas nws yog rau:

Cov neeg khiav tawm nrog cov nyom me me limhiam (MCL / LCL) lossis lub hauv caug tsis muaj peev xwm.

Kev khiav ceev lossis ntev khiav ntawm qhov chaw tsis sib xws (qhov uas tsis muaj kev phom sij txaus ntshai).

Cov kev khiav tawm rov qab los ntawm lub ntsej muag me me uas xav tau cov cav ntoo uas tau txais.

Cov lus qhia Pro: Maximize ntev - khiav kom mob siab (dhau ntawm kev brace)

Ib lub caj dab yog haib - Tab sis Pairing nws nrog cov no khiav- Cov Lus Qhia Tshwj Xeeb tshem tawm kev mob siab rau qhov kev mob siab:

1. Kho koj daim ntawv khiav

Daim foos tsis zoo (piv txwv li, nrawm nrawm, luj taws) nce lub hauv caug cuam tshuam los ntawm 30%. Maya qhia nws cov kev khiav tawm qhov kev kho sai:

Av maj mam nyob nruab nrab ntawm koj txhais taw (tsis yog koj lub pob taws).

Ua kom koj lub hauv caug me ntsis thaum tsaws (zam kev xauv nws).

Khaws koj lub duav theem (tsis muaj sab - rau {{1 sideide sweel, uas ua rau nws band).

"Daim foos ua rau kev zawm hniav ua haujlwm zoo dua," Maya hais tias. "Ib tug zawm tsis tau kho daim ntawv tsis zoo - Tab sis cov ntawv zoo ntxiv rau ib qho kev sib tw?"

2. Txhawb koj lub hauv caug stabilizers

Nkees quads thiab teeb pom kev ua rau caug ua txhaum cai. Ua 3 cov kev qoj ib ce 3x ib lub lim tiam:

Lub cev ntaj ntsug: 3 pawg ntawm 15 (ua cov quads).

Clamshells: 3 pawg ntawm 12 ib sab (txhawb kev glutes kom ruaj khov lub hauv caug).

Kauj -} Ups: 3 teeb ntawm 10 rau ib txhais ceg (txhim kho hauv caug tswj thaum lub sij hawm cuam tshuam).

Carter hais tias: "Cov leeg muaj zog siv zog ntawm lub hauv caug. Kuv twb tau tshem tawm lub hauv caug kev cob qhia nrog ib tug brace- Tsis muaj ntau ntxiv rau ntawm lub iav ib leeg."

3. Xaiv txoj cai ua haujlwm khau

Hnav - tawm los yog mob - Cov khau haum worsen worsen hauv caug. Hloov koj nkawm khau txhua 300-500 mais, thiab tau haum ntawm lub khw khiav khiav -}}}, overpronation) rau khau uas txhawb koj lub hauv caug.

4. Sov so + txias cia kom yog

Hla sov -} ups tawm koj lub hauv caug txias thiab txhav-}} Prime rau kev mob. Siv sijhawm 10 feeb ua ntej khiav ntev ua:

Dynamic stretches (kab viav vias, lub hauv caug siab, hauv qab ncaws pob).

1-mile yooj yim jog los tsa koj lub plawv dhia thiab daws koj lub hauv caug.

Tom qab khiav, ua zoo li qub (tuav txhua 30 vib nas this):

Quad Ncab (rub pob taws mus rau glutes).

Nws band ncab (hla ib txhais ceg dua lwm tus, sab nraum zoov rau ib sab).

Nquag ntev - khiav brace yuam kev (thiab yuav kho lawv)

Yuam kev 1: Kev hnav ib lub pob zeb tawv ntawd nruj heev

Ib txoj kev sib nrig zawm tawm ntawm cov ntshav ntws, ua rau mob plab thiab ntau qhov mob. Txhim kho nws: koj yuav tsum muaj peev xwm haum rau 1 ntiv tes nruab nrab ntawm pob zeb thiab koj txhais ceg. Yog tias nws tawm cov cim liab, daws nws.

Yuam Kev 2: Siv tus txheej txheem ua "band - kev pab" rau qhov mob tsis paub meej

Yog tias koj lub hauv caug mob siab txhua qhov khiav - Txawm muaj qhov teeb meem tsis muaj zog (piv txwv li daim ntawv tsis muaj zog, daim ntawv tsis muaj zog). Txhim kho nws: saib cov PT khiav mus kuaj mob hauv paus, ces khub lawv cov lus qhia nrog ib tug brace.

Yuam kev 3: Tsis nco qab mus ua txhaum rau hauv pob

Kev sib tw tshiab yuav tsum tau tawg hauv - liew} coj lawv rau 15-mais khiav rau hnub 1 yuav ua rau kev sib tw. Txhim kho nws: hnav cov brace rau 2-3 luv khiav (3-5 mais) ua ntej kom muag cov ntaub thiab kho qhov haum.

Kev xav kawg: Txoj kev sib tw yog koj khiav mus ntxiv dua li qhov koj xav

Liam tam sim no ua rau nws cov asics patellemoral brace hauv nws lub hnab ua haujlwm, Kuv xav tias kuv qhov kev txwv no yog 8 mais kev, "nws hais. "Tam sim no kuv kawm rau tag nrho marathon, thiab kuv lub ntev tshaj plaws kom deb li deb yog 20 {}} Tsis muaj qhov kuv xav tau yog ua tau raws li tus neeg khiav."

Kev mob hauv caug thaum khiav ntev khiav tsis tas yuav yog koj li. Txoj cai brake hom phiaj koj lub hom mob tshwj xeeb, nyob rau hauv qhov chaw los ntawm mais ntawm cov hws thiab cuam tshuam, thiab cia koj tsom mus rau koj lub siab- tsis yog koj sib koom ua ke. Txawm hais tias koj hais nrog tus khiav lub hauv caug, nws mob band, lossis ib qho kev sib zog me me, muaj cov txheej txheem ua rau koj mais.

Nco ntsoov: Cov sijhawm ntev yog hais txog ntau dua li ncua -}}}}}}}}} Kuv tau kev sib dhos, thiab kev khav theeb ntawm kev ua tiav yam koj tau pib. Txoj cai lub hauv caug brace tsis yog txhawb nqa koj lub hauv caug- nws txhawb nqakojHauv kev ua qhov koj nyiam.

Lace koj nkawm khau, pluaj rau ntawm koj sab nraud, thiab tsoo txoj kev. Koj tom ntej ntev khiav tos {- thiab lub sijhawm no, mob yuav tsis txwv koj.

Hu rau tam sim no