【醫療】【文獻】6 Solutions For a Tight IT Band 過緊髂筋束的6個解決方案

6 Solutions For a Tight IT Band 過緊髂筋束的6個解決方案   June 23, 2015

Summary：
髂筋束不是主要放鬆的對象，主要對象是締結的肌肉。
適當的休息以及養分補充可以增加修復速度。
改變運動模式，從事不一樣的運動。

全文：
Do you ever feel tightnesson your outer thigh, down into your knee?  The Iliotibial (IT) band is a tendon that runs from the side of the upper femur down to the knee joint.  (seeimage)  When it gets tight, pain refers down into the knee.  This is very common amongst runners.  The IT Band often gets accused as being the problem, but it’s hard to blame something that’s job is to be tight.  Tendons keep muscle attachedto bone by staying tight.  What would happen if it got loose? 你曾感到大腿外側一路到膝蓋很緊嗎？

髂筋束（IT Band）是從大腿骨上方到膝關節的一個肌腱

（如圖）當它變得太緊時，疼痛起源自膝蓋裡

在跑者中這很常出現

髂筋束通常被責怪是個問題，但這很難怪罪原本就該是緊的髂筋束

肌腱藉由保持緊實來讓肌肉維持依附在骨頭上

如果太鬆會發生什麼事？

IT Band Muscles
髂筋束肌肉群 

Two muscles are connected from the IT Band into bone.  The gluteusmaximus (glute) and the tensor fasciaelatae (TFL).  It sounds like a coffee drink doesn’t it?  Both of these muscles are found in the upper thigh.  The gluteus maximus is the bulk of yourbutt.  The tensor fasciaelatae (TFL) is in the front of your hip, slightly over to the outside from the crease.  See the image and try to find them on your own body.  If youbring your leg out to the   side slightly and then up toward your chest youmight feel the TFL.  Finding the gluteus maximus (glute)is really easy, it’syour butt! 兩個肌肉從髂筋束銜接到骨頭

臀大肌（臀部）以及闊筋膜張肌（TFL）

聽起來像是咖啡飲料，是不？

這兩個肌肉可以在大腿上側被找到

臀大肌就是你的臀部

闊筋膜張肌是在你臀部的前側，略高於皺摺的外側

看圖並試著在你身上找到它們

如果你將腳略往外並靠近你的胸部，

你可能可以感受到TFL

尋找臀大肌（臀部）真的很簡單，就是你的屁股

Why does this matter? 為什麼這很重要？ 

Most advice about a tight IT Band, otherwise known as IT Band syndrome will say to foam roll and massage for relief.  Unfortunately, you can’t loosen the IT band, because it’s job is to connect the muscles to the bone, not to  get loose.  If it was loose it couldn’t connect the muscles to the bone.  It’smain job is to stretchand send a signal  to the muscle to contract when it’s being stretched.  For example, when you are running, the IT Band feels tension from being stretched and signals the TFL and glute to contract.  This happensreally fast.

最多關於過緊髂筋束或是髂筋束症候群的建議是使用瑜伽滾輪和按摩放鬆

不巧的是，你無法放鬆髂筋束因為他的工作就是連結肌肉與骨頭，不是放鬆

如果它太鬆它將無法連結肌肉與骨骼

當它被伸展時，它的主要工作是伸展並且傳遞訊號到肌肉使其收縮

舉個例子，當你跑步時，髂筋束感到從被伸展及TFL與臀部收縮訊號的張力

發生的非常快

To loosen the IT Band, youhave to loosen up the glute and tensor fasciaelatae muscles.  So, if you’re going to foam roll, switch your focus from the side of your leg to the upper parts.  Here are some ways to relax and loosen up the TFL and gluteusmaximus muscles.
為了放鬆髂筋束，你必須放鬆臀部以及闊筋膜張肌

因此，如果你想要用瑜伽滾輪，把你關注的地方從腿的側面移到大腿上側

這裡提供幾個方法來放鬆TEL及臀大肌

1.     Foam roll the gluteusmaximus and tensor fascia latae muscles. This can be done by lying on the foam roller on your stomach and puttingthe roller in your upper hip.  Open your body up slightly to get the tensor fasciae latae muscle on the roller.  You’ll know when you hit it!  Then lay on your back and roll on your gluteus or butt muscles.  It’s helpfulto roll on the side of your hip a little bit also.
滾輪用在臀大肌及闊筋膜張肌

藉由把滾輪放在肚子與大腿上側之間

略伸展你的身體好讓闊筋膜張肌放在滾輪上

當你放對位置時，你會知道

背側躺下並用滾輪按摩你的臀部肌肉

這也幫助你略按摩你側邊臀部

2.         Take a hot bathto relax the muscles. This will also relax the rest of your body reducing tension all over.
泡個熱水澡來放鬆這些肌肉

這也幫助你放鬆全身肌肉降低張力

3.    Place a heating pad on the muscles before bed time to facilitate relaxation before bed.
在睡前放個熱敷袋在肌肉上以便於放鬆    

4.    Get a massage at least once a month. Having a specialist work to reduce tension in the area of the gluteus maximus and tensor fascia latae will help the muscles to relax.
至少一個月一次馬殺雞

在臀大肌以及闊筋膜張肌的區域用特別的馬殺雞來降低張力將會幫助你肌肉放鬆    

5.     Stay hydratedand eat nutritious meals to facilitate repair work by the muscles. Sometimes they are tight from being over-worked and haven’t had time to repair from lack of rest.Other times it’s lack of nutrients and sometimes there is something more serious going on.
補充足夠水分與營養來促進肌肉的修復

有時它們會太緊，因為過度使用以及沒有足夠時間修復與休息

其他時候，是缺少營養以及有時可能更嚴重

6.     Make sure you are gettingenough time off from running and other activities that require hip motion. Cross- training means doing other activities like swimming to change the movement pattern of the body.
確保你在跑步或其他有關於臀部動作的活動後有足夠的時間休息

交叉訓練意思是指做其他活動如游泳來改變你身體的運動模式

Visit with a health practitioner like a chiropractor or physical therapist if nothing above seems to be working.  You don’t want this tightness to get worse.  It can cause bigger problems if you keep exercising.  The IT Band could be tight because of a muscle imbalanceand this should be evaluatedby someone with good bio-mechanics knowledge. 如果上述都沒用，請拜訪按摩師或是物理治療師

你不會想這個過緊的狀況更嚴重

如果你持續運動，可能造成更大的問題

髂筋束可以因為肌肉不平衡而變緊，這應該讓具有良好的生物力學的人來進行評估

【Ref】http://www.4s-fitness.com/6-solutions-for-a-tight-it-band