Unyango lwe-Shin Splint

Umxholo

• Unyango lwasekhaya lweziqwenga zentsimbi
• Phumla, kodwa hayi kakhulu
• Umkhenkce
• Nyusa
• I-anti-inflammatories kunye neentlungu ezithomalalisayo
• Uxinzelelo
• Ukuphulula
• Ukubuyela kancinci kancinci kwimisebenzi
• Olunye ukhetho lonyango lwe-shin splints
• Unyango lomzimba lweziqwenga zesin
• Unyango lomothuko otyhutyha iziqwenga zentsimbi
• Utshintsho lwezihlangu kumacwecwe e-shin
• Shin splints fascia ngobuqhetseba
• Ukwenza i-acupuncture nge-shin splints
• Inaliti zokuqhekeka kwe-shin
• Akukho brace okanye iziqwenga
• Izizathu zokubona ugqirha malunga ne-shin splints
• Unyango lotyando lweziqholo zesin
• Ukubaluleka konyango lwe-shin splints
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-Shin splints ligama lentlungu okanye ukukhathazeka komlenze ongezantsi, ecaleni komda wangaphakathi we-shin bone (tibia).

I-Shin splints yaziwa njenge-medial tibial stress syndrome (MTSS). Le meko iye yamkelwa yanyangwa iminyaka emininzi, kodwa indlela ethile ebangela iintlungu ayiqondakali kakuhle.

Yinto yokwenzakala okuqhelekileyo kweembaleki, abadanisi, iimbaleki, kunye nabo basemkhosini, kodwa nabani na ohamba, obalekayo, okanye onqumlayo angahlakulela ukubetheka kwe-shin kuxinzelelo lomlenze oluphindaphindiweyo okanye ukusebenzisa kakhulu. Nantsi into onokuyenza ngayo.

Unyango lwasekhaya lweziqwenga zentsimbi

Nantsi indlela esisiseko yonyango lwasekhaya onokuyisebenzisa ukuze uzinyamekele:

Phumla, kodwa hayi kakhulu

Kubalulekile ukuba uzinike ikhefu kwimisebenzi eneempembelelo eziphezulu, de kube iintlungu ziphele. Kuya kufuneka uphumle iiveki.

Musa ukuyeka yonke imisebenzi, yilezo nje ezibangela iintlungu zakho okanye ezenza imilenze yakho ibe nzima. Ukuzilolonga, zama izinto ezinefuthe eliphantsi ezinje:

• ukuqubha
• ibhayisekile emileyo
• ukuhamba
• ukuhamba kwamanzi
• ukuzilolonga koomatshini abenziwe nge-elliptical

Xa iintlungu zakho ziphucukile okanye ziyekile, yenza lula ukubuyela kwimisebenzi yakho yangaphambili okanye kwimithambo. Ukuba uyabaleka, umzekelo, baleka kumhlaba othambileyo okanye engceni kwaye uqale ixesha elifutshane. Yandisa kancinci ixesha lakho lokuzilolonga.

Umkhenkce

Sebenzisa umkhenkce okanye ipakethi ebandayo emilenzeni kangangemizuzu eli-15 ukuya kwengama-20 ngexesha, amaxesha amathathu ukuya kwasi-8 ngosuku. Oku kuya kunceda ukunciphisa iintlungu kunye nokudumba. Qhubeka nokunyanga umkhenkce iintsuku ezimbalwa.

Ukusonga umkhenkce ngetawuli ebhityileyo kunokwenza ukuba ukhululeke ngakumbi kwimilenze yakho. Unokusebenzisa ipakethi ebandayo ukuphulula indawo yeentlungu.

Nyusa

Xa uhleli okanye ubeka phantsi, gcina imilenze yakho iphakanyisiwe kwimiqamelo ukunciphisa ukudumba. Inqaku kukuphakamisa imilenze yakho ukuya kwinqanaba eliphezulu kunentliziyo yakho.

I-anti-inflammatories kunye neentlungu ezithomalalisayo

Thatha i-non-steroidal anti-inflammatory drug (NSAID) efana ne:

• ibuprofen (Advil, Motrin IB)
• I-naproxen (iAleve)
• i-acetaminophen (iTylenol)

Uxinzelelo

Ugqirha wakho unokucebisa ukuba unxibe iisokisi zokucinezela okanye ii-bandage zoxinzelelo xa usenza umthambo. Imikhono yoxinzelelo inokuthengwa kwiivenkile zeempahla zemidlalo, kwiivenkile ezithengisa iziyobisi, okanye kwi-Intanethi.

Uphononongo luka-2013 malunga nokusebenza koxinzelelo lwezitokhwe zabagijimi kwakungacacanga. Izitokhwe zanciphisa ukuvuvukala kwemilenze esezantsi emva kokubaleka, kodwa azange kwenze mahluko kwiintlungu zomlenze.

Ukuphulula

Unokuzama umyalezo wokuzibhalela ngenxa yeentlungu, usebenzisa i-foam roller ecaleni kweempawu zakho.

Ukubuyela kancinci kancinci kwimisebenzi

Ukubuyela ngokuthe ngcembe kwimidlalo yakho yangaphambili okanye kwimisebenzi kungcono. Xoxa ngesicwangciso esinezigaba kunye nogqirha wakho, ugqirha, okanye umqeqeshi. Olunye uphando lubonisa ukunciphisa iipesenti ezingama-50 kubunzulu, ubude, kunye nokuphindaphindeka komsebenzi wakho ukuqala ngawo.

Olunye ukhetho lonyango lwe-shin splints

Ukuphumla kunye neepakethe zomkhenkce kuthathwa njengezona zinto zibaluleke kakhulu onokuzenza kwisigaba esibi, okanye, ukuqala, kwezicwili zakho.

Ukuba intlungu yakho iyaqhubeka okanye ukuba uzimisele "ukusebenza ngayo," unokufuna ukuxoxa ngezinye iindlela zonyango kunye nogqirha wakho.

Akukho zifundo zininzi zophando ezilawulwayo malunga nokuba ezinye iindlela zonyango zisebenza ngakumbi kunezinye.

Unyango lomzimba lweziqwenga zesin

Ingcali yezonyango inokubonelela ngemithambo yolule nokomeleza ithole lakho kunye nezihlunu zamaqatha.

Nje ukuba ungeva zintlungu, ugqirha unokukunika imithambo yokuqinisa izihlunu zakho ezingundoqo. Ukuba kukho imfuneko, ugqirha unokubonelela ngeendlela ezithile zokulungisa nasiphi na isihlunu okanye ukungahambi kakuhle kwezinto ezinokuthi zibe negalelo ekufumaneni iziqwenga zomzimba.

Olunye unyango lonyango lwezinto ezibonakalayo lubandakanya:

• ipulmed ultrasound ukonyusa ukujikeleza kunye nokunciphisa ukudumba
• i-ultrasound enejeli yonyango yintlungu

• Unyango lomothuko otyhutyha iziqwenga zentsimbi

  Ukusetyenziswa kwamaza othusayo amandla asezantsi kwi-shins kunokuba lunyango lwezinto ezingapheliyo ze-shin kunye nokunciphisa ixesha lokuphilisa.

  Ngokobuchwephesha, oku kwaziwa njengonyango lonyango olothusayo lwangaphandle, okanye i-ESWT. Uphononongo luka-2010 lweembaleki ezingama-42 lufumanise ukuba i-ESWT edityaniswe nenkqubo yoqeqesho lokuthweswa isidanga ineziphumo ezingcono kunenkqubo yokusebenza kuphela.

  Utshintsho lwezihlangu kumacwecwe e-shin

  Enye yezinto ekufuneka uyijongile kukulunga kunye nenkxaso yezihlangu zakho zeembaleki okanye zokuhamba.

  Nxiba izihlangu ezikulungela kakuhle ukwenza umsebenzi othile. Izihlangu ezifanelekileyo zinokunciphisa umngcipheko we-shin splints. Kwabanye abantu, ukongezwa kwee-insoles zokufunxa ukothuka kunokuba luncedo.

  Ugqirha unokukuthumela kwingcali yeenyawo (i-podiatrist) ukuze ilungiselelwe ii-orthotic ukulungisa nakuphi na ukungalingani kwiinyawo zakho. I-orthotic engaphezulu kwe-counter inokusebenzela abanye abantu.

  Shin splints fascia ngobuqhetseba

  I-Fascia (ubuninzi be-fasciae) ibhekisa kwizicwili ezinxibelelanayo phantsi kolusu olunamathela kwimisipha nakwamanye amalungu.

  Isifundo esincinci esichaziweyo ngo-2014 safumanisa ukuba ukunyanzelwa kwe-fascia kunciphise iintlungu kwiimbaleki ezine-shin splints kwaye kwabenza bakwazi ukubuyela ngokukhawuleza kwaye babaleke ixesha elide ngaphandle kwentlungu.

  Isekwe kwithiyori yokuba iintlungu kwi-shin splints (nakwezinye iintlobo zokulimala) zivela kwi-fascia egqwethekileyo okanye ukuphazamiseka kumaleko wobumnandi. Igama lalethiyori yimodeli yokugqwetha (FDM).

  Le ndlela yokusebenzisa uxinzelelo olomeleleyo ngesithupha ukuya kumanqaku omlenze osezantsi kwiintlungu kuyimpikiswano. Ngokokungabikho kolingo lweklinikhi okanye izifundo zale ndlela.

  Iindlela ezininzi zamayeza ezemidlalo zisebenzisa i-FDM kunyango. Kukho umbutho wesizwe we-FDM. Nangona kunjalo, ukusebenza kwayo kuphikisiwe.

  Ukwenza i-acupuncture nge-shin splints

  Uphononongo oluncinci oluxeliweyo ngo-2000 lufumanise ukuba i-acupuncture inceda ekunciphiseni iintlungu zokubaleka iimbaleki ezine-shin splints. Ngokukodwa, i-acupuncture yenza ukuba iimbaleki zinciphise ii-NSAID abazithathayo ngenxa yentlungu.

  Umbhali wophononongo uphawula ukuba kufuneka uphando olongezelelekileyo.

  Inaliti zokuqhekeka kwe-shin

  Inaliti yeCortisone yeentlungu ayikhuthazwa.

  Iindidi zeenaliti zokukhuthaza ukunyanga zibandakanya inaliti yegazi eline-autologous okanye iplasma enotyebileyo, kodwa kukho ukubonisa ukusebenza.

  Akukho brace okanye iziqwenga

  Ukufunyanwa kwemilenze okanye iziqwenga zomlenze kufunyenwe kungasebenzi nge-shin splints. Kodwa banokukunceda ukuqhekeka kwetibia.

  

  Izizathu zokubona ugqirha malunga ne-shin splints

  Uninzi lwabantu abane-shin splints baphola ngonyango olungasetyenziswanga ekhaya. Kodwa ngumbono olungileyo ukubona ugqirha wakho ukuba iintlungu zakho ziyaqhubeka okanye zibukhali. Basenokufuna ukukhangela ukuze babone ukuba kukho na uxinzelelo lokwaphuka koxinzelelo, i-tendinitis, okanye enye ingxaki ebangela ukuba umlenze wakho ube buhlungu.

  Ugqirha wakho unokuphinda acebise imithambo ethile, amanyathelo othintelo, kunye namathambo kwezihlangu zakho. Okanye, banokukuthumela kugqirha wamazinyo, ingcali yezonyango kwezemidlalo, okanye ugqirha wezonyango.

  Unyango lotyando lweziqholo zesin

  Kwiimeko ezinqabileyo kakhulu xa i-shin splints ingaphenduli kunyango olulondolozayo, ugqirha unokucebisa utyando ukunciphisa iintlungu. Kukho uphando olulinganiselweyo kwiziphumo zotyando lwe-shin splint.

  Kwinkqubo ebizwa ngokuba yi-fasciotomy, ugqirha wotyando wenza izicucu ezincinci kwithishu ye-fascia ejikeleze izihlunu zakho zethole. Ngamanye amaxesha, utyando lubandakanya ukutshisa (cauterizing) umqolo we-tibia.

  Iziphumo ezivela kwizifundo ziye. Isifundo esincinci, esinexesha labadlali abaphambili abangama-35 abaye bahlinzwa bafumanisa ukuba i-23 iphuculwe, i-7 ayitshintshanga, kwaye i-2 yayineziphumo ezibi. Olunye uphononongo oluncinci lufumanise ukuba kubantu abenziwe utyando lwe-shin splint babenesiphumo esihle okanye esihle.

  Ukubaluleka konyango lwe-shin splints

  Ukuba iintlungu zakho ze-shin ziyaqhubeka, kubalulekile ukuba ubone unyango. Ngamanye amaxesha utshintsho olulula kwindlela yakho yokuzilolonga okanye izihlangu zakho lunokuyithintela ingxaki ukuba ingaphindi.

  Kwakhona kunokwenzeka ukuba intlungu yakho yomlenze inesinye isizathu. Ugqirha wakho unokufuna ukuba ube ne-X-ray okanye olunye uhlobo lokuskena ukuze ubone ukuba unokwaphuka kwe-tibia okanye enye ingxaki emlenzeni wakho.

  Ukunyanga iintlungu ze-shin splint kunye nokuthatha amanyathelo othintelo ukugcina iintlungu zingabuyi kuya kukugcina ukwazi ukusebenzisa iintlungu.

  Ungazami ukuba ngumfeli-nkolo kwaye ugcine uqeqesho olunamandla ngelixa usezintlungwini. Oku kuyonyusa kuphela amathuba okomonakalo ongaphezulu kwimilenze yakho.

  Xa une-shin splints, baphathe kwaye uxoxe ngenkqubo yokuthweswa isidanga yokubuyela ekuzilolongeni nogqirha wakho, ugqirha, okanye umqeqeshi.

  Ukuthatha

  I-Shin splints, okanye i-MTSS, yinto eyenzakala kakhulu emlenzeni. Unyango lwakwangoko kunye nokuphumla kunye nokuqhaqha kunokunceda ukuphatha iintlungu ngempumelelo. Zama ezinye iindlela zokuzivocavoca ezinempembelelo esezantsi xa iintlungu zakho zidamba.

  Olunye ukhetho lonyango lunokwenzeka ukuba iintlungu ziyaqhubeka okanye ukwenzakala kugcina kuphinda. Uphando olungakumbi luyafuneka ukuthelekisa ukusebenza kwezi ndlela.

  Ugqirha lunqabile kwaye yinto yokugqibela xa zonke ezinye izinto zisilele.

  Kubaluleke kakhulu ukuphinda uqalise inkqubo yakho yokwenza umthambo okanye umsebenzi ngokuthe ngcembe, xa iintlungu zakho zidambile. Xoxa ngeendlela zokukhusela kunye nogqirha wakho okanye ugqirha womzimba.