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 ebukhulu kanye nembangela ye-shin splints. Uma ukulimala kwakho kubi kakhulu, ungadinga a isikhathi sokuphumula, iqhwa kanye nemithi ukunciphisa ubuhlungu nokuvuvukala. ungase udinge sebenzisa izinduku futhi ugweme ukubeka isisindo endaweni isikhathi esifushane. Ezimweni ezibucayi, kungase kudingeke ugweme imisebenzi eyenza izimpawu zakho zibe zimbi nakakhulu. Uma kunenkinga yesakhiwo ezinyaweni zakho, ama-orthotics, izisekelo ze-arch, noma ukufaka kungase kunqunywe. Uma izimpawu sezidambile, uzodinga ukubuyela esimisweni sokuhamba kancane kakhulu.
Ubuhlungu bomlenze obuphansi obusuka ezinsikeni ze-shin bungaba mnene kuye kobunzima. Into ebaluleke kakhulu ukusheshisa inqubo yokuphulukisa phumuza umlenze wakho. Ochwepheshe batusa ukuphumula okuphelele okungenani izinsuku ezinhlanu, noma ngaphezulu uma usezinhlungwini. Faka amaphakethe e-ice emlenzeni ophansi imizuzu engu-15 ngesikhathi futhi uphakamise umlenze ukuze unciphise ukuvuvukala. Goqa umlenze ngo-a ibhande lokucindezela futhi usebenzise izicathulo zokugijima ezintsha, ama-orthotics ezemidlalo, kanye nezinto ezifakwayo ukusiza inqubo yokuphulukisa. Uma ukuzelapha kungabuqedi ubuhlungu, bonana nodokotela.
Kungavinjelwa?
Okokuqala, ukuvimbela ukulimala okugijima njengama-shin splints ukuthi kungenzeki, thola imbangela yokulimala. Ama-insoles angasiza ekukhulumeni ngokweqile noma ekugxiliseni ngokweqile. Ochwepheshe bayatusa lingakhuphuli ibanga lomjaho ngamaphesenti angaphezu kwayi-10 ngesonto ukuze imisipha yakho ingasebenzi kakhulu. Shintsha izindawo zakho zokugijima ngezikhathi ezithile ukuze zibe thambile, indawo enotshani ukuze zimunce kangcono ukushaqeka, futhi welule futhi ufudumale imisipha yakho ngaphambi kokuba ugijime ukuze ungabi nemisipha eqinile yemilenze yaphansi.
Ukubheja kwakho okuhle ukuthatha izinyathelo zokugwema lesi sicefe ngenkathi uhamba. Vakashela isitolo sezimpahla zemidlalo bese uzama izicathulo ezimbalwa ukuze uthole ukulingana okulungile nokusekelwa kwezinyawo zakho. Bangu izicathulo ze-athletic eziklanyelwe ngokuqondile ukuhamba noma ukugijima.
Sebenzisa imikhuba emihle yokuqeqesha njenge fudumala futhi welule kancane ngaphambi kokuhamba noma ukugijima futhi uqabule ngemva kwalokho. Ngaphezu kwalokho, yenza a ukuqeqeshwa kwamandla emilenzeni engezansi kuzosiza ekukhipheni ukucindezela kwezicubu ezithambile ukuze zingalimazi kakhulu. Uma usengozini yokuthola ama-shin splints, uchwepheshe womzimba angaklama uhlelo olufanele olusekelwe empilweni yakho evamile kanye nesimiso sokuhamba.
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
Ubuhlungu be-Shin splint kungaba a izinhlungu ezibuhlungu noma ubuhlungu obuhlabayo obuhlabayo. Kungenzeka emlenzeni owodwa noma yomibili futhi ubuhlungu bungadlulela kubo bonke ubude be-shin. Ama-splints e-Median shin anobuhlungu obungazwakala emaphethelweni angaphakathi ethambo le-shin, noma i-tibia, lapho ijoyina khona umsipha wethole. Imigoqo ye-shin yangaphambili izwakala ngaphandle kwe-shin, futhi ubuhlungu bungasakazekela eqakaleni nasenyaweni.
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 obuqonde iphuzu eduze kwethambo le-tibia bungase bube uphawu lwe-a ukuphuka kwengcindezi. Ubuhlungu bungazwakala lapho ucindezela i-tibia nalapho umile. Uma usola ukuthi une-stress fracture, kufanele ubone udokotela wakho ukuze akuqinisekise. Ukuphuka kokucindezeleka okusha, okungamaviki angu-2 kuya kwangu-3 kuphela ubudala, ngokuvamile akubonakali ku-x-ray futhi kuzodinga ukuskena amathambo noma i-MRI ukuze kuxilongwe.
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.