Yintoni ebangela iShin Pain xa uhamba okanye ubaleka?

Umxholo

• I-Shin splints
• Iimpawu
• Unyango
• Uxinzelelo lokwaphuka
• Iimpawu
• Unyango
• Igumbi lesifo
• Iimpawu
• Unyango
• Ukuthintela iintlungu zentsimbi xa uhamba
• Yise kude

Ukuba awonwabanga ngaphambili komlenze wakho osezantsi xa uhamba, unokuba:

• iziqwenga zentsimbi
• Ukuqhekeka koxinzelelo
• isifo secandelo

Funda ngakumbi malunga nokulimala okunokwenzeka kunye nendlela yokubaphatha nokubathintela.

I-Shin splints

Kwihlabathi lezonyango, i-shin splints yaziwa njenge-medial tibial stress syndrome. Oku kubhekisela kwintlungu kunye ne-tibia yakho, ithambo elide phambi komlenze wakho osezantsi okanye i-shin.

I-Shin splints kukuphazamiseka koxinzelelo okusokolayo okuhlala kufunyanwa ziimbaleki, abadanisi, kunye nokuqashwa emkhosini. Ihlala isenzeka notshintsho okanye ukonyusa uqeqesho lomzimba olusebenza ngaphezulu kweetoni, izihlunu, kunye nethambo.

Iimpawu

Ukuba une-shin splints, unokuba:

• Ubuhlungu obungathandekiyo kwicala langaphambili lomlenze ongezantsi
• iintlungu ezonyukayo ngexesha lokuzilolonga okunempembelelo ephezulu, njengokubaleka
• iintlungu kwicala elingaphakathi lesikhumba sakho
• ukudumba komlenze ongezantsi

Unyango

I-Shin splints inokunyangwa ngokuzikhathalela, kubandakanya:

• Phumla. Nangona kuya kufuneka uyiphephe imisebenzi ebangela iintlungu, usenakho ukuthatha inxaxheba kwimithambo yeempembelelo eziphantsi, ezinje ngebhayisikile okanye ukuqubha.
• Ukuphelisa iintlungu. Ukunciphisa ukungonwabi, zama ukuphelisa iintlungu kwi-counter, ezinje nge-acetaminophen (Tylenol), naproxen sodium (Aleve), okanye ibuprofen (Advil).
• Umkhenkce. Ukunciphisa ukudumba, beka iipakethe zomkhenkce kwi-shin yakho amaxesha amane ukuya kwasi-8 ngemizuzu eli-15 ukuya kwengama-20 ngexesha.

Uxinzelelo lokwaphuka

Ubuhlungu emlenzeni wakho ongezantsi kunokubangelwa kukuqhekeka okuncinci kwithambo lakho elibizwa ngokuba kukuqhekeka koxinzelelo, okanye ukuqhekeka okungaphelelanga kwithambo.

Ukuqhekeka koxinzelelo kubangelwa kukusetyenziswa gwenxa. Kuqheleke kakhulu kwimidlalo enesenzo esiphindaphindayo, njengokubaleka, ibasketball, ibhola ekhatywayo, kunye nejimnastics.

Iimpawu

Ukuba unokophuka koxinzelelo kwi-tibia yakho, unokufumana:

• Intlungu ebuthathaka enokubekwa kwindawo ethile kwi-shin yakho
• ukugruzuka
• bomvu
• ukudumba kancinci

Unyango

Uxinzelelo lokophuka kuxinzelelo lunokunyangwa ngendlela yeRICE:

• Phumla. Misa umsebenzi okholelwa ukuba ubangele ukwaphuka de ugqitywe ngugqirha. Ukuchacha kungathabatha iiveki ezi-6 ukuya kwezi-8.
• Umkhenkce. Faka umkhenkce kuloo ndawo ukunciphisa ukudumba nokudumba.
• Uxinzelelo. Bopha umlenze wakho ongezantsi ngebhanti ethambileyo ukunceda ukuthintela ukudumba okongeziweyo.
• Ukuphakama. Phakamisa umlenze wakho osezantsi ngaphezulu kwentliziyo yakho rhoqo kangangoko kunokwenzeka.

Igumbi lesifo

Intlungu kwi-shin yakho inokubangelwa yi-compartment syndrome, eyaziwa ngokuba yinkqubo engapheliyo yokusebenza kwegumbi.

Igumbi lesifo yimeko yemisipha kunye nemithambo-luvo ebangelwa ngumthambo. Kuqheleke kakhulu kwiimbaleki, abadlali bebhola ekhatywayo, abashushuluzayo, nabadlali bebhasikithi.

Iimpawu

Ukuba une-compartment syndrome kumlenze wakho osezantsi, unokufumana:

• ukuba buhlungu
• ukutshisa
• ukuxinana
• ukuqina
• ukuba ndindisholo okanye ukurhawuzelela
• ubuthathaka

Unyango

Unyango lwe-compartment syndrome lubandakanya:

• ulungiso lwenyama
• ufaka izihlangu zomzimba
• amayeza anti-ukudumba
• utyando

Ukuba i-compartment syndrome iyaba buhlungu-ihlala inxulunyaniswa noxinzelelo-iba ngongxamiseko lotyando.

Ugqirha wakho uya kuncomela i-fasciotomy. Le yinkqubo yotyando apho bavula khona i-fascia (izicwili zomzimba) kunye nolusu ukunciphisa uxinzelelo.

Ukuthintela iintlungu zentsimbi xa uhamba

Unobangela wesifo sentlungu unokulandelwa kukusetyenziswa gwenxa. Inyathelo lokuqala lokuthintela iintlungu ze-shin kukusika umva kwimithambo ephezulu yempembelelo.

Amanye amanyathelo onokuwathatha aquka oku kulandelayo:

• Qinisekisa ukuba unezicathulo ezifanelekileyo ezifanelekileyo kunye nenkxaso.
• Cinga ukusebenzisa ii-orthotic, ukubekwa kweenyawo kunye nokutsalwa kukothuka.
• Ukufudumala ngaphambi kokuzilolonga. Qiniseka ukuba wolule ngokufanelekileyo.
• Khetha indawo elungileyo yokuzilolonga. Gwema iindawo ezinzima, indawo engalinganiyo kunye neesilayidi.
• Gwema ukudlala ngentlungu.

Yise kude

Ukuba uneentlungu ezingachazwanga xa uhamba okanye ubaleka, unokuba nakho oku kulandelayo:

• iziqwenga zentsimbi
• Ukuqhekeka koxinzelelo
• isifo secandelo

Qiniseka ukuba undwendwela ugqirha ukuze babone unobangela wokungonwabi kwakho. Banokuphuhlisa isicwangciso sonyango sokunyanga iintlungu zakho kwaye zikubuyise ngeenyawo zakho.