Ukuba umlenze wakho wasekunene ongezantsi ubuhlungu emva kokubaleka, unokuba ne-shin splints, ukulimala okuqhelekileyo kubagijimi. I-Shin splints kukuvuvukala kwemisipha, i-tendon, kunye nezicubu kumlenze ongezantsi.
Ithambo le-tibia, ithambo elikhulu kumlenze ongezantsi, linokuchaphazeleka. I-Shin splints ibangela intlungu kunye okanye emva kwe-shin. Le ntlungu idla ngokubakho emva kokubaleka okanye mhlawumbi ngosuku olulandelayo.
Zeziphi izizathu zokuba ne-shin splints?
I-Shin splints ixhaphake ngokukodwa kwiimbaleki eziqalayo ezinokuthi ziqeqeshe ngaphaya kwamandla abo okanye zinokuba neempazamo zokubeka unyawo. Izizathu eziqhelekileyo zokudityaniswa kwe-shin kwiimbaleki zezi:
- La overpronation okanye ukujika okugqithisileyo konyawo lwangaphakathi ngexesha lokuhamba.
- Ukunyuswa ngokugqithisileyo okanye ukukhutshwa ngokugqithisileyo.
- nxiba ezinye iislippers ezingafanelekanga.
- Ukubaleka ixesha elide okanye ngamandla kakhulu. Inokuvela nokubaleka kwiindawo ezinzima.
- Yiba ne ukuguquguquka okuncinci kwindawo yeqakala.
Ugqirha uya kuxilonga i-shin splint ngokubuza ukuba ubuyisebenzisa njani imisipha yakho, yeyiphi imithambo oyenzayo, kunye nendawo yentlungu. Ukuqhekeka koxinzelelo kuqinisekiswa yi-X-ray, i-bone scan, i-MRI, okanye i-CT scan.
Loluphi unyango olukhoyo?
Unyango oluchanekileyo olufunekayo luxhomekeke kubunzima kunye nesizathu se-shin splints. Ukuba umonzakalo wakho unzima, unokufuna a ixesha lokuphumla, umkhenkce kunye namayeza ukunciphisa intlungu kunye nokudumba. unokufuna sebenzisa iintonga kwaye ugweme ukubeka ubunzima kwindawo ixesha elifutshane. Kwiimeko ezibuthathaka, unokufuna nje ukuphepha imisebenzi eyenza iimpawu zakho zibe mandundu. Ukuba kukho ingxaki yesakhiwo ngeenyawo zakho, i-orthotics, inkxaso ye-arch, okanye ukufakwa kunokumiselwa. Zakube zithobile iimpawu, kuya kufuneka ubuyele kwindlela yokuhamba kancinci kancinci.
Iintlungu ezisezantsi zomlenze ukusuka kwi-shin splints zingaba zincinci zibe zinzima. Into ebaluleke kakhulu ukukhawulezisa inkqubo yokuphilisa phumza umlenze wakho. Iingcali zicebisa ukuba uphumle ngokupheleleyo kangangeentsuku ezintlanu, okanye ngaphezulu ukuba usentlungwini. Faka isicelo se-ice packs kumlenze ophantsi we-15 imizuzu ngexesha kwaye uphakamise umlenze ukunciphisa ukuvuvukala. Songa umlenze nge ibhandeji yoxinzelelo kwaye usebenzise izihlangu ezitsha zokubaleka, i-orthotics yezemidlalo, kunye nokufakwa ukunceda inkqubo yokuphilisa. Ukuba ukuzinyanga ngokwakho akuziphelisi iintlungu, bonana nogqirha.
Ngaba inokuthintelwa?
Okokuqala, ukuthintela ukwenzakala okubalekayo okunje nge-shin splints ukuba ingenzeki, misela unobangela wokwenzakala. I-Insoles inokuba luncedo kwi-overpronation okanye i-supination engaphezulu. Iingcali zicebisa ungawunyusi umgama womdyarho ngaphezulu kwe-10 lepesenti ngeveki ukuze izihlunu zakho zingasebenzi kakhulu. Guqula iindawo zakho ezibalekayo ngamaxesha athile zibe thambileyo, umhlaba onengca ukuze ufunxe ngcono ukothuka, kwaye wolule kwaye ufudumeze izihlunu zakho phambi kokuba ubaleke ukuze ungabi nazihlunu eziqinileyo zomlenze ongezantsi.
Ukubheja kwakho okuhle kukuthatha amanyathelo okuphepha le nkathazo ngelixa uhamba. Ndwendwela ivenkile yempahla yezemidlalo kwaye uzame izihlangu ezininzi ukufumana ukulingana okufanelekileyo kunye nenkxaso yeenyawo zakho. Nazi izicathulo zezemidlalo ezenzelwe ngokukodwa ukuhamba okanye ukubaleka.
Sebenzisa imikhwa elungileyo yoqeqesho efana fudumeza kwaye wolule kancinci ngaphambi kokuba uhambe okanye ubaleke kwaye uhlaziye emva koko. Ukongeza, yenza a indlela yoqeqesho lwamandla kwimilenze engezantsi kuya kunceda ukuthabatha uxinzelelo kwiithishu ezithambileyo ukuze zingabikho engozini. Ukuba usengozini ye-shin splints, i-physical therapist inokuyila inkqubo efanelekileyo ngokusekelwe kwimpilo yakho jikelele kunye nendlela yokuhamba.
Kubalulekile ukuba uphinde uphephe ukuhamba kakhulu kunye nokuhamba ngesithende, kunye nokuhamba ngesantya esikhawulezayo. Wonke umkhondo, kungakhathaliseki ukuba uhamba ngokukhawuleza kangakanani, kufuneka ubandakanye ukujikeleza kwe-hip.
Wazi njani ukuba uneentsimbi ze-shin?
Ngokuqhelekileyo, olu hlobo lokulimala lushiya ukunyakaza komlenze kuncinci kakhulu. Ukuba uyaqaphela ukuba ayiguquguquki okanye ayinamandla njengomnye umlenze, okanye ukuba awukwazi ukubaleka, ukubaleka, nokutsiba ngaphandle kweentlungu, unokuba nokwenzakala.
Qinisekisa uhlobo lwentlungu onayo emlenzeni ongezantsi
Iintlungu zeShin zingaba yi iintlungu ezidakumbileyo okanye iintlungu ezibukhali, ezihlabayo. Ingenzeka kwimilenze enye okanye yomibini kwaye intlungu inokwandisa kunye nobude bonke be-shin. Izikhonkwane ze-Median shin zinentlungu enokuthi ivakalelwe kumgca wangaphakathi wethambo le-shin, okanye i-tibia, apho idibanisa khona isihlunu sethole. Izikhonkwane ze-shin zangaphambili zivakala kumphambili ongaphandle we-shin, kwaye intlungu inokusasazeka kwi-ankle kunye nonyawo.
Lawula iintlungu zakho ngelixa usenza umthambo
Iintlungu ziya kukhula njengoko uqhubeka nomsebenzi. Ukuba awuziva zintlungu kwii-shins zakho ekuqaleni komsebenzi wakho kodwa wenze njengoko uqhubeka uhamba, unokuba ne-shin splints. Intlungu inokuqhubeka kude kube yimini emva kokuzivocavoca.
Ukuthatha inxaxheba kumsebenzi omtsha, ongenachaphaza ongayi kuwenza mandundu amaqhina akho e-shin ngelixa ephilisa. Ukuba uyimbaleki, zama ukuqubha okanye inkqubo yebhayisekile yexesha elinobundlobongela. Ukuba imilenze yakho yomlenze ayiphucukanga okanye ukuba ibuya, kuyacetyiswa ukuba ubone ugqirha womzimba.
Ziva ii-shins zakho ukubonisa intlungu yakho
Intlungu ecacileyo kwindawo ecaleni kwethambo le-tibia ingaba ngumqondiso we-a Ukwaphuka koxinzelelo. Intlungu inokuvakala xa ucinezela i-tibia kwaye xa umile. Ukuba ukrokrela ukuba unoxinzelelo lwefracture, kufuneka ubone ugqirha wakho ukuze akuqinisekise. Ukuqhekeka okutsha koxinzelelo, okuyi-2 kuphela kwiiveki ze-3 ubudala, azibonakalisi kwi-x-ray kwaye kuya kufuna i-bone scan okanye i-MRI yokuxilongwa.
Ukolula ukuphucula intlungu ye-shin
Ukongeza kwiingcebiso zokuthintela ukwenzakala apha ngasentla, nantsi i-shin splint stretches kunye nemithambo onokuyenza ukuze uthintele kwaye uphathe iintlungu ezisezantsi zomlenze.
Ithole lizolula
Ngamanye amaxesha unokuva uphawu lokuqala lwezintlu ematholeni akho. Ukubaleka kunokubangela ukuqina kwamathole, athi wona atsale amanqina angaphambili okanye amanqina. Oku kunwebeka kwethole kunokunceda ukukhulula ezo zihlunu.
- Yima kufutshane nodonga, ingqameko, okanye isinyuko.
- Ngesithende sakho phantsi, phakamisa iinzwane zakho phezulu eludongeni okanye unqande kwi-angle ye-45 degrees okanye ngaphezulu.
- Gcina umlenze wakho ngqo, ngokugoba kancinane emadolweni.
- Yongeza okanye ususe uxinzelelo ngokungqiyama kancinci phambili okanye ngasemva. Ukuba usendleleni esecaleni, xhoma isithende sakho phezu komphetho, uvumele ubunzima bomzimba wakho buncede ngokusolula.
- Bamba imizuzwana engama-30 kunyawo ngalunye.
i abc
Ukusebenzisa i-ABC's yindlela ekhawulezayo yokunceda ukolula unyawo lwakho kunye neqatha. Oku kunokwenziwa ngothintelo okanye njengoko i-shin splints ikhula. Ndicebisa ukuba uyenze kusasa. Oku kugcina ukujikeleza kuhamba, igcina i-ankle iguquguquka, kwaye yolule i-peroneus, isihlunu esisecaleni kwethole elinamathele kwi-ankle.
- Hlala okanye yima ubhale ialfabhethi ngonyawo lwakho.
- Sebenzisa unyawo kunye ne-ankle kuphela, kungekhona wonke umlenze ongezantsi.
- Nje ukuba uyigqibe yonke ialfabhethi, phinda ngonyawo oluchaseneyo.
I-Resistance Band Yolula
Ukunceda ukugcina i-shin splints kwi-bay, ndincoma ukusebenzisa iibhendi zokuxhathisa kwindlela yakho. Esi sixhobo sisebenza ngokuyinhloko imisipha ye-peroneal kwaye inceda ukwakha amandla omlenze ophantsi.
- Beka ibhanti yokumelana neenyawo zombini.
- Emva koko, usebenzisa unyawo olunye njengeankile, jiwuzisa olunye ukusuka kwelinye icala ukuya kwelinye njenge-wiper yomoya.
- Zama ukwenza oku amaxesha angama-20 ngonyawo olunye phambi kokuba utshintshele kolunye.
I-Foam Roller Massage
Ukuqina kwethole kubangela utshintsho ekubalekeni ukuhamba okungenakukhokelela kuphela kwi-shin splints, kodwa kunye ne-plantar fasciitis. Yingakho iseshoni ye-foam roller ibalulekile emva kokukhwela ixesha elide.
Kuya kufuneka wenze iseshoni yokujingi yomlenze enye ukuya kathathu ngeveki, okoko nje ingabangi iintlungu ezongezelelweyo. Ngokwandisa imilenze yakho, uya kunceda ukukhulula imisipha kunye ne-fascia ejikeleze ithole.
- Guqa kwi-roller.
- Roll ngobumnene phambi kwe-shin (i-tibial yangaphambili).
- Emva koko qengqeleka i-intshi phezulu.
- Yenza oku ukusuka ezantsi kwedolo ukuya eqakaleni.
Lacrosse Ball Trigger Point Massage
Njengokuqengqeleka kwegwebu, ukusebenzisa ibhloko ye-yoga kunye nebhola ye-lacrosse kukwanceda ukukhulula izihlunu eziqinileyo kunye ne-fascia ukunceda ukukhusela i-shin splints. Okukhona ibhola inzima, kokukhona ungangena kwi-muscle esiswini. Qiniseka ukuba uphefumlela phezulu ngeli xesha lokuzivocavoca ngamandla.
- Beka ibhola yonyango lwe-trigger point, ibhola ye-lacrosse, okanye ibhola yentenetya kwibhloko ye-yoga kwaye uphumze isihlunu sakho sethole ebholeni.
- Wolula isihlunu sethole ukusuka eqatheni ukuya edolweni. Sebenzisa indlela efanayo kunye ne-foam roller.
- Qinisekisa ukuba uthatha umoya onzulu xa ufika kuyo nayiphi na indawo ebuhlungu.
ulwandiso lweenzwane olusebenzayo
Injongo yokwandiswa kweenzwane ezisebenzayo kukunceda ukuqinisa izihlunu ezincinci ezinyaweni zakho kwaye uzigcine ziphilile. Ngokusebenza le misipha, ukwandisa ukulinganisela kwakho kunye namandla ezinyaweni zakho, ezichaphazela ngokuthe ngqo amaqatha akho, amathole kunye neentshinga.
- Yima unganxibanga zihlangu emhlabeni.
- Yandisa iinzwane zakho kangangoko unako phambi kokuba uziphumze.
- Phinda 10 amaxesha.