Uma umlenze wakho ophansi wesokudla ubuhlungu ngemva kokugijima, ungase ube ne-shin splints, ukulimala okuvamile kubagijimi. I-Shin splints ukuvuvukala kwemisipha, imisipha, nezicubu ezisemlenzeni ongezansi.
Ithambo le-tibia, ithambo elikhulu emlenzeni ophansi, nalo lingathinteka. I-Shin splints ibangela ubuhlungu eduze noma ngemuva kwe-shin. Lobu buhlungu ngokuvamile buvela ngemva kokugijima noma mhlawumbe ngakusasa.
Yiziphi izimbangela zokuba nama-shin splints?
I-Shin splints ivame kakhulu kubagijimi abaqalayo abangase baziqeqeshe ngaphezu kwamakhono abo noma okungenzeka babe namaphutha okubeka unyawo. Izimbangela ezivamile zokweluka kwe-shin kubagijimi yizi:
- La ukweqa ngokweqile noma ukuphenduka ngokweqile konyawo lwangaphakathi phakathi nohambo.
- I-supination ngokweqile noma ukukhishwa ngokweqile.
- gqoka ezinye ama-slippers angalungile.
- Ukugijima isikhathi eside kakhulu noma ngamandla kakhulu. Ingavela nakukusebenza ezindaweni eziqinile.
- Iba ne ukuguquguquka okuncane endaweni ehlangene yeqakala.
Udokotela uzohlonza i-shin splint ngokubuza ukuthi ubuyisebenzisa kanjani imisipha yakho, yikuphi ukuvivinya umzimba obuwenza, nendawo yobuhlungu. Ukuphuka kokucindezeleka kuqinisekiswa i-X-ray, i-bone scan, i-MRI, noma i-CT scan.
Ikuphi ukwelashwa okukhona?
Ukwelashwa okuqondile okudingekayo kuncike ebunzimeni kanye nembangela yezinsika zakho zemilenze. Uma ukulimala kwakho kukubi kakhulu, ungadinga ukuphumula, iqhwa, kanye nemithi yokunciphisa ubuhlungu nokuvuvukala. Ungadinga ukusebenzisa izinduku zokusikeka futhi ugweme ukufaka isisindo endaweni isikhashana. Ezimweni ezingatheni kakhulu, ungadinga ukugwema imisebenzi eyenza izimpawu zakho zibe zimbi kakhulu. Uma kunenkinga yesakhiwo ezinyaweni zakho, ama-orthotics, ama-arch support, noma ama-inserts anganikezwa. Uma izimpawu zakho seziphelile, kufanele ubuyele kancane kancane esimisweni sokuhamba.
Ubuhlungu bomlenze ongezansi obuvela ezinhlakeni ze-shin bungasukela kobuncane kuya kobukhulu. Into ebaluleke kakhulu yokusheshisa inqubo yokuphulukisa ukuphumula umlenze wakho . Ochwepheshe batusa ukuphumula okuphelele okungenani izinsuku ezinhlanu, noma ngaphezulu uma usabhekene nobuhlungu. Faka amaphakethe eqhwa emlenzeni wakho ongezansi imizuzu eyi-15 ngesikhathi bese uphakamisa umlenze wakho ukuze unciphise ukuvuvukala. Songa umlenze wakho ngebhandeji lokucindezela bese ugqoka izicathulo ezintsha zokugijima, ama-brace ezemidlalo, kanye nama-orthotics ukusiza inqubo yokuphulukisa. Uma ukuzilapha ngokwakho kungabuqedi ubuhlungu, xhumana nodokotela.
Kungavinjelwa?
Okokuqala, ukuze kuvinjelwe ukulimala kokugijima, njengesidingo se-shin splints, thola imbangela yokulimala. Ama-orthotics angaba usizo ekuqhubekeni ngokweqile noma ekuphakamiseni umzimba ngokweqile. Ochwepheshe batusa ukuthi ungakhulisi ibanga lakho lokugijima ngamaphesenti angaphezu kwe-10 ngesonto ukuze ugweme ukusebenza ngokweqile kwemisipha yakho. Shintsha izindawo zakho zokugijima ngezikhathi ezithile, ukhethe indawo ethambile, enotshani ukuze umunce kangcono ukushaqeka, futhi welule futhi ufudumale imisipha yakho ngaphambi kokugijima ukuze uvimbele ukuqina kwemilenze yakho engezansi.
Inketho engcono kakhulu ukuthatha izinyathelo zokugwema lokhu kungakhululeki ngenkathi uhamba. Vakashela isitolo sezinto zemidlalo bese uzama izicathulo eziningana ukuze uthole okufanelana kahle nezinyawo zakho. Kunezicathulo zemidlalo ezenzelwe ngqo ukuhamba noma ukugijima.
Sebenzisa imikhuba emihle yokuqeqesha njengokufudumeza nokwelula kancane ngaphambi kokuhamba noma ukugijima bese uphola ngemva kwalokho. Ngaphezu kwalokho, ukufaka inqubo yokuqeqesha amandla emilenzeni engezansi kuzosiza ekunciphiseni ingcindezi ezicutshini ezithambile, okwenza zingabi sengozini yokulimala. Uma usengozini yokuthola ama-shin splints, udokotela wezokwelapha ngokomzimba angaklama uhlelo olufanele olusekelwe empilweni yakho iyonke kanye nenqubo yokuhamba.
Kubalulekile ukuthi futhi ugweme ukuhamba ibanga elide nokuhamba ngesithende, kanye nokuhamba ngesivinini esisheshayo. Yonke igxathu, kungakhathaliseki ukuthi uhamba ngokushesha kangakanani, kufanele ibandakanye ukujikeleza kwe-hip.
Wazi kanjani ukuthi unama-shin splints?
Ngokuvamile, lolu hlobo lokulimala lushiya ukunyakaza komlenze kulinganiselwe kakhulu. Uma uqaphela ukuthi ayiguquguquki noma ayiqinile njengowomunye umlenze, noma uma ungakwazi ukugijima, ukugijima, nokugxuma ngaphandle kobuhlungu, ungase ube nokulimala.
Thola uhlobo lobuhlungu onalo emlenzeni ongezansi
Ama-shin splints angaba ubuhlungu obungajabulisi noma ubuhlungu obuhlabayo . Bungenzeka emlenzeni owodwa noma yomibili, futhi ubuhlungu bungase buvele kuwo wonke umlenze. Ama-midline shin splints abangela ubuhlungu obungazwakala emaphethelweni angaphakathi e-shin bone, noma i-tibia, lapho ihlangana khona nemisipha yethole. Ama-anterior shin splints azwakala ngaphambili kwe-shin, futhi ubuhlungu bungadlulela eqakaleni nasonyaweni.
Lawula ubuhlungu bakho ngenkathi uzivocavoca
Ubuhlungu buzokhula njengoba uqhubeka nokuzivocavoca. Uma ungezwa ubuhlungu ezinqeni zakho ekuqaleni kokuzivocavoca kwakho kodwa wenza njengoba uqhubeka nokunyakaza, ungase ube ne-shin splints. Ubuhlungu bungabuye buqhubeke kuze kube usuku ngemuva kokuzivocavoca.
Ukuzibandakanya kumsebenzi omusha, ongewona umthelela ongeke ubhebhethekise ama-shin splints akho ngenkathi ziphola. Uma ungumgijimi, zama ukubhukuda noma uhlelo lwebhayisikili lesikhawu esinolaka. Uma ama-cramps emilenzeni yakho engathuthuki noma uma ebuya, kunconywa ukubonana nodokotela womzimba.
Izwa ama-shins akho ukukhombisa ubuhlungu bakho
Ubuhlungu obuthile eceleni kwethambo lomgogodla (i-tibia) bungaba uphawu lokuphuka kwengcindezi . Ubuhlungu bungase buzwakale lapho kufakwa ingcindezi ethanjeni lomgogodla nalapho umi. Uma usola ukuthi uphukile ngenxa yengcindezi, kufanele ubone udokotela wakho ukuze aqinisekise. Ukuphuka kwengcindezi okusha, okunamasonto amabili kuya kwamathathu kuphela ubudala, ngokuvamile akubonakali ku-X-ray futhi kuzodinga ukuskenwa kwethambo noma i-MRI ukuze kutholakale ukuthi kuyini.
Izelula ukuze kuthuthukiswe ubuhlungu be-shin
Ngaphezu kwamathiphu okuvimbela ukulimala ngenhla, nazi ezinye ze-shin splint kanye nokuzivocavoca ongakwenza kokubili ukuvimbela nokwelapha ubuhlungu bomlenze ophansi.
Ithole ukwelula
Ngezinye izikhathi ungase uzwe uphawu lokuqala lwama-splints ematholeni akho. Ukugijima kungabangela amankonyane aqinile, nawo adonse izinqe zangaphambili. Lokhu kwelula kwethole kungasiza ukukhulula leyo misipha.
- Yima eduze kodonga, unqenqema, noma isitebhisi.
- Ngesithende sakho siphansi, phakamisa izinzwani zakho phezulu odongeni noma unqande nge-engeli engu-45 degrees noma ngaphezulu.
- Gcina umlenze wakho uqondile, ngokugoba kancane emadolweni.
- Engeza noma susa ingcindezi ngokuncika kancane phambili noma emuva. Uma usendleleni yomgwaqo, lenga isithende sakho phezu konqenqema, uvumele isisindo somzimba wakho sikusize ngokunwebeka.
- Bamba imizuzwana engama-30 onyaweni ngalunye.
eya abc
Ukusebenzisa i-ABC yakho kuyindlela esheshayo yokusiza ukwelula unyawo lwakho neqakala. Lokhu kungenziwa ngokuvimbela noma njengoba ama-shin splints ekhula. Ngiphakamisa ukuthi ukwenze ekuseni. Lokhu kugcina ukujikeleza kwegazi kuqhubeka, kugcina iqakala livumelana nezimo, futhi kwelula i-peroneus, umsipha osohlangothini lwenkonyane onamathela eqakaleni.
- Hlala noma ume bese ubhala izinhlamvu ngonyawo lwakho.
- Sebenzisa unyawo neqakala kuphela, hhayi wonke umlenze ongezansi.
- Uma usuwaqedile wonke ama-alfabhethi, phinda ngonyawo oluphambene.
I-Resistance Band Stretch
Ukusiza ukugcina ama-shin splints kude, ngincoma ukusebenzisa amabhendi okumelana nesimiso sakho. Le nto isebenza ngokuyinhloko imisipha ye-peroneal futhi isiza ukwakha amandla omlenze ophansi.
- Beka ibhande lokumelana nezinyawo zombili.
- Khona-ke, usebenzisa unyawo olulodwa njengehange, shwiba olunye usuka kolunye uhlangothi kuya kolunye njengesesula se-windshield.
- Zama ukwenza lokhu izikhathi ezingu-20 ngonyawo olulodwa ngaphambi kokushintshela kolunye.
I-Foam Roller Massage
Ukuqina kwethole kubangela izinguquko ekuhambeni kokugijima okungeke kuholele kuphela ekuhlanganiseni kwe-shin, kodwa futhi ne-plantar fasciitis. Yingakho iseshini ye-foam roller ibalulekile ngemva kokugibela isikhathi eside.
Kufanele wenze iseshini yokushwiba umlenze kanye noma kathathu ngesonto, inqobo nje uma ingabangeli ubuhlungu obengeziwe. Ngokwandisa imilenze yakho, uzosiza ukukhulula imisipha kanye ne-fascia ezungeze ithole.
- Guqa ku-roller.
- Roll ngobumnene phansi phambi kwe-shin (i-anterior tibial).
- Bese ugoqa i-intshi phezulu.
- Yenza lokhu kusukela phansi kwedolo kuya eqakaleni.
I-Lacrosse Ball Trigger Point Massage
Njengokugingqika kwegwebu, ukusebenzisa ibhulokhi ye-yoga nebhola le-lacrosse nakho kusiza ukukhulula imisipha eqinile kanye ne-fascia ukusiza ukuvimbela ukugoqeka kwe-shin. Lapho ibhola liqina, yilapho ungangena khona esiswini semisipha. Qinisekisa ukuthi uphefumula ngokujulile phakathi nalokhu kuvivinya umzimba okukhulu.
- Beka ibhola le-trigger point therapy, ibhola le-lacrosse, noma ibhola lethenisi kubhulokhi ye-yoga bese uphumuza umsipha wakho wethole ebholeni.
- Welula umsipha wethole ukusuka eqakaleni ukuya edolweni. Sebenzisa indlela efanayo ne-foam roller.
- Qiniseka ukuthi udonsa umoya kakhulu lapho ufika kunoma iyiphi indawo ebuhlungu.
isandiso sozwane esisebenzayo
Inhloso yokwandiswa kwezinzwane ezisebenzayo ukusiza ukuqinisa imisipha emincane ezinyaweni zakho futhi uhlale unempilo. Ngokusebenza le misipha, ukhulisa ibhalansi yakho namandla ezinyaweni zakho, okuthinta ngokuqondile amaqakala akho, amathole, nama-shins.
- Yima ungafake zicathulo phansi.
- Nweba izinzwane zakho ngangokunokwenzeka ngaphambi kokuziphumuza.
- Phinda izikhathi ezingu-10.