Isikhokelo esigqibeleleyo seShin Splints

Umxholo

• Ziziphi iiShin Splints?
• Yintoni Ebangela I-Shin Splints?
• Uyiphatha Njani iSplints Splints?
• Kwenzeka ntoni ukuba i-Shin Splints ayiphathwa?
• Ungazithintela Njani iziXhobo zeShin?
• Uphengululo lwe

Ubhalisela i-marathon, i-triathalon, okanye ugqatso lwakho lokuqala lwe-5K, kwaye uqalise ukubaleka. Kwiiveki ezimbalwa, uqaphela iintlungu ezirhuqayo emlenzeni ongezantsi. Iindaba ezimbi: Kusenokwenzeka ukuba i-shin splints, enye yezona zinto zixhaphakileyo zokulimala koqeqesho lonyamezelo. Iindaba ezimnandi: Ayisiyonto imbi kangako.

Funda malunga neempawu, unyango, kunye nokuthintela i-shin splints, kunye nayo nayiphi na into ekufuneka uyazi. (Jonga kwakhona: Ungawuthintela njani umonzakalo oqhelekileyo wokubaleka.)

Ziziphi iiShin Splints?

I-Shin splints, eyaziwa ngokuba yi-medial tibial stress syndrome (MTSS), kukuvuvukala kwesinye sezihlunu zakho ze-shin apho inamathele kwithambo le-tibial (ithambo elikhulu emlenzeni wakho ophantsi). Inokuthi yenzeke phambi kwe-shin yakho (i-tibialis anterior muscle) okanye ngaphakathi kwe-shin yakho (i-tibialis posterior muscle), uthi uRobert Maschi, D.P.T., ugqirha womzimba kunye noprofesa weklinikhi odibeneyo kwiYunivesithi yaseDrexel.

I-tibialis yangaphambili ye-muscle inciphisa unyawo lwakho emhlabeni kwaye i-tibialis posterior muscle control pronation yonyawo lwakho (ukunciphisa i-arch yakho, okanye ngaphakathi kweenyawo zakho, ukuya emhlabeni). Ngokuqhelekileyo, i-shin splints ibuhlungu phambi komlenze ophantsi ngexesha lokuzivocavoca. Intlungu idla ngokubangelwa ziinyembezi ezincinci kwisihlunu apho incamathele ethanjeni.

Yintoni Ebangela I-Shin Splints?

Iziqwengana ze-Shin bubuchwephesha bokulimala koxinzelelo kwaye zixhaphake kakhulu kwiimbaleki (nangona zinokwenzeka ngokuhamba kakhulu ngebhayisikile okanye ukuhamba, nazo). Zininzi izizathu ezahlukahlukeneyo ze-shin splints ezibandakanya iimpawu zomzimba (imisipha yethole elincinci, ukungahambi kakuhle kwe-ankle, izihlunu ze-hip ezibuthathaka), i-biomechanics (ifomu ebalekayo, i-pronation egqithisileyo), kunye nomgama weeveki, utsho uBrett Winchester, DC, kunye nomqeqeshi we-biomechanics. kwiKholeji yaseLogan University yeChiropractic.

Kuba ukubetheka kwe-shin kubangelwa luxinzelelo olukhulu, zihlala zenzeka xa ubaleka kakhulu, ngokukhawuleza okukhulu, ngokukhawuleza, utsho uMaschi. Sisiphumo sokuhamba ngokoqobo ukusuka ku-0 ukuya ku-60. (Eyeleleneyo: Abaxhwili be-Hip ababuthathaka banokuba yintlungu yokwenyani kwi-But yababaleki.)

Ngokwamayeza, ukuphindaphindeka kwengxaki kwindawo enye kukhokelela kukudumba, ucacisa uMatthew Simmons, MD, ugqirha wamayeza ezemidlalo e-Northside Hospital Orthopedic Institute. Xa inani lokuvuvukala lidlula amandla omzimba wakho wokuphilisa ngokwaneleyo (ngakumbi ukuba awuyeki umsebenzi obangela oko), iyakha kwizicubu, ekhokelela ekucaphukeni kweetoni, izihlunu, kunye namathambo. Kulapho uva khona intlungu. (Pssst...le nto iphambeneyo ikwenza ube sesichengeni sokwenzakala.)

Uyiphatha Njani iSplints Splints?

Ibinzana akukho mbaleki lifuna ukuva: iintsuku zokuphumla. Kuba i-shin splints ingumonzakalo ogqithisileyo, elona nyathelo lilungileyo kukuthintela uxinzelelo oluqhubekayo lwendawo leyo edla ngokuthetha ukuba ungabaleki, utshilo uGqirha Simmons. Ngeli xesha, unokuwela uloliwe, uloliwe wamandla, i-foam roll, kunye nolula.

Ngaphezulu kwamayeza e-counter (njenge-Motrin kunye ne-Aleve), iqhwa, ukunyanzeliswa, kunye ne-acupuncture ziindlela eziqinisekisiweyo zokunceda ukunciphisa intlungu kunye nokuvuvukala okubangelwa yi-shin splints. Ukuba ayizukuphela kwiiveki ezimbini ukuya kwezine, intloko kwi-doc yakho okanye ugqirha wezonyango kunyango oluphambili. (Idibeneyo: 6 Ukuphilisa ukutya ukuze kukuncede uphinde ubuye kwiRunning Injury ngokukhawuleza.)

Ukuthintela ukuvela kwakhona kwe-shin splints, kuya kufuneka ulungise isizathu, kungekhona nje iimpawu. Ngenxa yokuba zininzi izinto ezinokubangela kube nzima ukuphawula kwaye kunokufuna iiseshoni zonyango ukuze zichonge kwaye zilungise. Unyango lomzimba lunokujongana nokuguquguquka kunye nokuhamba (kwethole, unyawo, kunye neqatha), amandla (i-arch yonyawo, isiseko, kunye nezihlunu zenyonga), okanye ifom (ipateni yesitrayikhi, iscadence, kunye nokubiza), utshilo uMaschi.

Kwenzeka ntoni ukuba i-Shin Splints ayiphathwa?

I-Shin splints yi-NBD ukuba uyaphumla. Kodwa ukuba awuyenzi? Uya kuba nemiba enzulu ngakumbi. Ukuba iziqwenga ze-shin ziyekwe zinganyangwa kwaye / okanye uqhubeke usebenza kuzo, ithambo lingaqala ukophuka, eliya kuba kukwaphuka koxinzelelo. Uya kufuna ukuyiphepha loo nto kuzo zonke iindleko ukusukela oko ukwaphuka kwe-tibia kufuna iiveki ezine ukuya kwezintandathu zokuphumla ngokupheleleyo kunye nokufumana kwakhona kwaye kunokufuna ukuhamba ngeebhutsi okanye iintonga. Iintsuku ezimbalwa okanye iiveki zokubaleka zingcono kuneenyanga zokuchacha. (Jonga kwakhona: Izinto ezi-6 zonke iimbaleki ezinamava xa ibuya kwingozi)

Ungazithintela Njani iziXhobo zeShin?

Ukuba uqeqeshela ukhuphiswano olukhulu lokubaleka, ukwenzakala okuncinci kunokuba yinto engenakuphepheka, kodwa ukwazi ukuba yintoni ebangela i-shin splints kunye nendlela yokuthintela, kuyakukugcina usempilweni kwaye ukubuyise uphume ukoyisa ipavumente ngokukhawuleza.

Qala kancinci.Ramp ukusebenza kwakho kancinci ngokuthe chu ngokwandisa mileage kunye nesantya. UMaschi ucebisa ukwandisa ubude bexesha lokubaleka okanye umgama ngobuninzi be-10 ukuya kwi-20 yeepesenti ngeveki. (Umzekelo: Ukuba ubaleke iimayile ezili-10 kule veki, musa ukubaleka ngaphezu kweekhilomitha ezili-11 okanye ezili-12 kwiveki ezayo.) Kwakhona wongezelela ukuba ukutshintshela kwi-orthotics okanye izihlangu zokulawula ukunyakaza kunokunciphisa ukubiza okugqithisileyo kunye nokuphucula umthwalo i-tibialis yangasemva (isikhumbuzi: leyo yimisipha ngaphakathi kwe-shin yakho). (Kwaye, qiniseka ukuba izihlangu zakho ezibalekayo zinezi mpawu zimbini zitshintsha umdlalo kwaye awubaleki kwizihlangu ezindala.)

Jonga ifom yakho ebalekayo. Ukubetha umhlaba ngonyawo lwakho kude kakhulu kuyimpazamo eqhelekileyo ye-biomechanics. "Ukulungisa ifom ukuze indawo yokugwayimba iphantsi kweenqeni zakho iya kuthintela i-shin splints kwiimeko ezininzi," kusho uWinchester. Izinqe eziqinileyo okanye ii-glutes ezibuthathaka zihlala zingunobangela, njengoko uqhubela phambili ngemilenze yakho ephantsi kunye neenyawo kunokuba unqumle kunye ne-glutes.

Yolula-kwaye wolulekonele. Ukolula akunakuthintela iziqwenga zewayini ngokwakho, kodwa kunokuphucula izinto ezikhokelela kwimingxunya yesin. Ngokomzekelo, i-tendon ye-Achilles eqinile okanye i-hips eqinile ingabangela i-mechanics engaqhelekanga yokugijima, kwaye loo fomu engafanelekanga ingakhokelela ekulimazeni ngokugqithiseleyo, kusho uDkt Simmons.

Emva kokuba ne-shin splints, unokuphinda uzuze ekwandiseni izihlunu ezijikeleze i-shin ukuvumela ukubuyela kumatshini oqhelekileyo. Faka ithole elimileyo kwaye uhleli ukolule i-dorsiflexor (hlala ngebhanti okanye itawuli ejikelezwe unyawo lwakho, kwaye uguqule iinzwane zakho ubuyele kwi-shin yakho) kwisiqhelo sakho, utsho uMaschi.

Ukwenza i-stretch enye ye-5 okanye i-10 imizuzwana yangaphambi kokubaleka akwanelanga: Ngokufanelekileyo, uya kuyolula imilenze yakho esezantsi kwiinqwelomoya ezininzi kwaye ngamandla, utsho uWinchester. Umzekelo, yenza la mathole alula ngokuphindaphinda i-10, iiseti ezi-3 ukuya kwezi-5 yonke imihla ukuze ufumane iziphumo ezilungileyo. (Jonga kwakhona: I-9 Running Stretches to Do After Every Single Run.)

Ungalibali ukuwela uloliwe. Ukubaleka kunokuba yinto yakho, kodwa ayinakuba yeyakhokuphela into. Ewe kunokuba nzima xa lonke ixesha lakho ulichitha uqeqesho lomdyarho wonyamezelo kodwa khumbula uqeqesho lwamandla oluhambelanayo kunye nokuzolula rhoqo kufuneka ube yimbaleki esempilweni. Amandla akho kufuneka avela kumbindi wakho kunye ne-glutes, ke ukomeleza ezi ndawo kuya kuphucula ukuqhuba oomatshini kwaye kuncede ukunqanda ukwenzakala kwiindawo ezibuthathaka, utshilo uMaschi. (Zama isicwangciso sokuqeqesha ubunzima obunxulumene nokubaleka njengolu hlobo lokugqibela lokuzilolonga kwabagijimi.)

Ukomeleza ngokuthe ngqo imisipha yomlenze ongezantsi (onokuthi ube mfutshane kwaye uqinile, ngenxa ye-shin splints), yongeza ithole liphakamisa kwindlela yakho. Ngelixa umileyo, phakamisa iinzwane zakho kubalo lomzuzwana kwaye wehle emhlabeni kubalo lwesibini. Isigaba se-eccentric (ukubuyela ezantsi) sibaluleke kakhulu kwimithambo kwaye kufuneka senziwe kancinci, utshilo uWinchester. (Izinto eziNxulumeneyo: Kutheni zonke iimbaleki zifuna iBalance kunye noQeqesho loZinzo)

Uphengululo lwe