I-Shin splints-ukuzikhathalela

I-Shin splints yenzeka xa unentlungu ngaphambili komlenze wakho osezantsi. Intlungu ye-shin splints ivela kukudumba kwemisipha, imisipha kunye namathambo ejikeleze i-shin yakho. Iziqwengana ze-Shin yingxaki eqhelekileyo kwiimbaleki, abenza umthambo, abadanisi, kunye nokuqashwa emkhosini. Nangona kunjalo, kukho izinto onokuzenza ukuphilisa kwi-shin splints kwaye ubathintele ukuba bangabi kubi.

Iziqwengana ze-Shin yingxaki yokusetyenziswa gwenxa. Ufumana iziqwenga zewin ngokugcwalisa imisipha yakho yomlenze, imisipha okanye ithambo lethambo.

I-Shin splints yenzeka ngokusetyenziswa gwenxa ngomsebenzi omninzi okanye ukwanda koqeqesho.Rhoqo, umsebenzi unempembelelo ephezulu kunye nokuzilolonga okuphindaphindayo kwemilenze yakho esezantsi. Yiyo loo nto iimbaleki, abadanisi, kunye nabantu abenza umthambo bahlala befumana iziqwenga zomzimba. Imisebenzi eqhelekileyo ebangela ukubetheka kwe-shin zezi:

• Ukubaleka, ngakumbi ezindulini. Ukuba uyimbaleki entsha, usengozini enkulu yokuqhekeka.
• Ukwandisa iintsuku zakho zoqeqesho.
• Ukonyusa ubunzulu boqeqesho, okanye ukuhamba umgama omde.
• Ukwenza umthambo osoloko umile kwaye uqala, njengokudanisa, ibasketball, okanye uqeqesho lomkhosi.

Usemngciphekweni wokuqhekeka ukuba:

• Yiba neenyawo ezicabaleleyo okanye iiarches zenyawo eziqinileyo.
• Zilolonge kwimigangatho enzima, enjengokubaleka esitratweni okanye ukudlala i-basketball okanye intenetya kwinkundla elukhuni.
• Musa ukunxiba izihlangu ezifanelekileyo.
• Nxiba izihlangu ezigugileyo. Izihlangu ezibalekayo zilahleka ngaphezulu kwesiqingatha sokwothuka kwazo emva kokusebenzisa iikhilomitha ezingama-250.

Iimpawu zibandakanya:

• Intlungu komnye okanye kwimilenze yomibini
• Ubukhali okanye buthuntu, iintlungu eziqaqambayo ngaphambili kwesinqa sakho
• Iintlungu xa utyhala kwi-shins zakho
• Intlungu eba mandundu ngexesha nasemva kokuzilolonga
• Intlungu ebangcono ngokuphumla

Ukuba une-shin splints eqatha, imilenze yakho inokuba buhlungu nokuba awuhambi.

Lindela ukuba ufuna ubuncinci iiveki ezi-2 ukuya kwezi-4 zokuphumla kwimidlalo yakho okanye kwimithambo.

• Gwema ukusetyenziswa okuphindaphindiweyo komlenze wakho osezantsi kwiiveki ezi-1 ukuya kwezi-2. Gcina umsebenzi wakho kukuhamba nje okwenzayo ngexesha lakho eliqhelekileyo.
• Zama ezinye izinto ezinempembelelo ephantsi ukuba awunazintlungu, njengokuqubha, umatshini we-elliptical, okanye ukukhwela ibhayisekile.

Emva kwe-2 ukuya kwiiveki ezi-4, ukuba iintlungu ziphelile, ungaqala imisebenzi yakho yesiqhelo. Yandisa inqanaba lomsebenzi wakho kancinci. Ukuba iintlungu ziyabuya, yeka ukwenza umthambo kwangoko.

Yazi ukuba iziqwenga zesin zingathatha iinyanga ezi-3 ukuya kwezi-6 ukuphola. SUKUXAXELE ubuyele kwimidlalo yakho okanye kwimithambo. Unokuphinda uzenzakalise.

Izinto onokuzenza ukunciphisa ukungonwabi zibandakanya:

• Umkhenkce ukhanye. Umkhenkce amatyeli aliqela ngemini kangangeentsuku ezi-3 okanye de iintlungu ziphele.
• Yenza umthambo wolula.
• Thatha ibuprofen, naproxen, okanye i-aspirin ukunciphisa ukudumba kunye nokunceda ngeentlungu. Yazi la mayeza aneziphumo ebezingalindelekanga kwaye kunokubangela izilonda nokopha. Thetha nogqirha wakho malunga nokuba ungathatha malini.
• Sebenzisa iarch inkxaso. Thetha nogqirha wakho kunye nonyango ngokwasemzimbeni malunga nokunxiba izihlangu ezifanelekileyo, kwaye malunga ne-insoles ekhethekileyo yokutsala okanye ii-orthotic zokunxiba ngaphakathi kwezihlangu zakho.
• Sebenza nonyango lomzimba. Banokusebenzisa iindlela zonyango ezinokunceda ngeentlungu. Banokukufundisa ukuzilolonga ukomeleza izihlunu zomlenze wakho.

Ukuthintela i-shin splints ekuphindaphindweni:

• Ungabi nazintlungu okungenani iiveki ezi-2 ngaphambi kokuba ubuyele kwimithambo yakho.
• SUKUYITHABATHALELA inkqubo yakho yokuzilolonga. UNGABUYELI kwinqanaba lakho langaphambili lokuqina. Yiya kancinci, ixesha elifutshane. Yandisa uqeqesho lwakho kancinci.
• Zifudumeze kwaye uzolule ngaphambi nasemva kokuzilolonga.
• I-ice shins yakho emva kokuzilolonga ukunciphisa ukudumba.
• Gwema iindawo ezinzima.
• Nxiba izihlangu ezifanelekileyo ngenkxaso efanelekileyo kunye neephedi.
• Cinga ngokutshintsha umphezulu owuqeqeshayo.
• Qeqesha uloliwe kwaye ungeze kwimithambo ephantsi, njengokuqubha okanye ukuhamba ngebhayisikile.

Iziqwengana ze-Shin zihlala zingabalulekanga. Fowunela umboneleli wakho wezempilo ukuba:

• Unentlungu nokuba nokuphumla, ukukhenkceza, kunye nokuthomalalisa iintlungu emva kweeveki ezininzi.
• Awuqinisekanga nokuba iintlungu zakho zibangelwa ziintsimbi.
• Ukudumba kwemilenze yakho esezantsi kuya kusiba mandundu.
• I-shin yakho ibomvu kwaye uziva ushushu ekuphatheni.

Umboneleli wakho angathatha i-x-ray okanye enze olunye uvavanyo ukuze aqiniseke ukuba awunaxinzelelo loxinzelelo. Uya kujongwa kwakhona ukuze uqiniseke ukuba awunayo enye ingxaki ye-shin, enjenge-tendonitis okanye i-compartment syndrome.

Iintlungu zomlenze ezisezantsi - ukuzikhathalela; Iintlungu - izikhanyiso-ukuzikhathalela; Intlungu ye-tibial yangaphambili - ukuzikhathalela; Isifo soxinzelelo lwe-tibial medial-ukuzikhathalela; MTSS - ukuzikhathalela; Ukuzivocavoca umlenze womlenze-ukuzikhathalela; Periostitis yeTibial - ukuzikhathalela; I-posterior tibial shin splints-ukuzikhathalela

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URothmier JD, uHarmon KG, u-O'Kane JW. Iyeza lezemidlalo. Ku: Rakel RE, Rakel DP, ii-eds. Incwadi yesikhokelo samayeza osapho. Umhla we-9. IPhiladelphia, PA: Elsevier Saunders; I-2016: isahluko 29.

IStretanski MF. I-Shin Splints. Ku: UFrontera WR, iSilver JK, uRizzo TD, ii-eds. Iimfuno zoNyango loMzimba kunye noVuselelo. Ngomhla wesi-3. IPhiladelphia, PA: Elsevier Saunders; 2015: isahluko 78.

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