Ukubhekela Izinhlamvu Zakho
Uma unemisipha emibi noma ubuhlungu, ungase ufune ukuchitha isikhathi esithile ulula umsila wakho we-tibialis wangaphakathi. Le misipha ingaphambi komlenze wakho ophansi. Isenzo salo ukuguqula inyawo phezulu, nokulawula inyawo njengoba lihlehlisela phansi. Le misipha iqala ukuqeqeshwa lapho isebenza, ihambahamba, kanye nemidlalo efana ne-tennis kanye ne-basketball, enamaphutha amaningi.
I-tibialis yangaphakathi izoqala ukukhononda uma ngokungazelelwe ukwandise isikhathi sakho isikhathi noma ijubane lokugijima noma ukuhamba, ngokuvamile kuze kube seqophelweni lokuhlukunyezwa okubuhlungu.
Kungaba nzima ukululaza imisipha ye-shin ngokugcwele ngenxa yelungiselelo layo le-anatomiki. Eqinisweni, ezinye izazi zithi awukwazi ngempela ukwelula lo muscle, ungamane unikeze i-elongation, njengoba unyawo lwakho ngeke luguqule ngokwanele ukulula kweqiniso.
Ukwelula okulula kuyinto elula kubantu abaningi okufanele bayenze. Awudingi noma yimiphi imishini noma noma yimuphi isikhala; kwenziwa ngokunyakaza okulula.
Ema-Anterior Tibialis Shin Elula
Ungase ubize ukuthi le nto izwane uzodonsa.
- Sukuma. Ungase ufune ukusebenzisa isandla odongeni noma olunye ukwesekwa kokulinganisela.
- Bhonce ngamabili amadolo.
- Inyawo elilodwa lihlala liphansi phansi. Unyawo okufanele ulwetshwe lubekwe ngemuva kwalolu phasi oluzinzile, ngomunwe onyawo olulula oluthinta umhlabathi.
- Ukugcina umlenze wakho uqine phansi, donsela umlenze ovulekele phambili ukuze uzizwe ulula kusukela phezulu kwonyawo lwakho olululayo ngokusebenzisa izinhlamvu zakho.
- Uma usuzwa kahle, ubambelele imizuzwana engu-15 kuya kwangu-30.
- Phinda ululame ngolunye unyawo.
- Ungasebenzisa lesi sondlo njengengxenye yesimiso sokusula okufudumele , noma njengengxenye yokupholisa okupholile. Ungase futhi uyenze noma nini ngesikhathi sosuku.
I-Kneeling Shin Yokunquma
Ukuzibamba akuyona nje isonto, ungayisebenzisa futhi ngokulula ukwelula izibani.
Kumelwe ube nokuzivocavoca okuhle kwamadolo ukuze wenze lokhu kulula njengoba uzobe uhlezi ezithendeni zakho.
- Vula emathini eneziqongo ezinyaweni zakho ezinyaweni phansi kanye nezintambo zakho phezu kwezithende zakho
- Bamba imizuzwana engu-15 kuya kwangu-20.
Uhlezi ku-Shin Stretch
Awudingi ngisho nokuphuma esihlalweni sakho sedeski ngalolu hlobo lwe-anterior tibialis shin elula. Lona usebenza kahle ngehlalo wedesksi lapho ungakwazi ukuhambisa umlenze wakho phansi nangemva kwakho ngenkathi uhlezi.
- Yehlisa idolo lakho emhlabathini ukuze inyawo lonyawo lwakho ludluliselwe emhlabathini njengalokhu kulele.
- Ngomusa ukudonsa phambili ngenkathi inzwane itshalwe emhlabathini, kufana nesondlo sokuma kodwa uhlezi.
- Bamba imizuzwana engu-15 kuya kwangu-20.
- Phinda ngezinyawo.
- Ungase ufune ukwenza lokhu ukwelula izikhathi eziningana ngosuku ngalunye.
Ukuqamba amanga eShin
Lesi sondlo sifana kakhulu nesilula se-quadriceps sokulala. Uma uhambisa idolo emuva ngasikhathi sinye, wenza uhlaka lwe-quad lokulala.
- Themba ngakwesokunene sakho ngamadolo ogobile emlenzeni ophezulu ukuze unyawo lwakho selusemva ngemuva kwakho.
- Finyelela emuva futhi uthathe i-forefoot yakho, uyibuyisele emuva.
- Bamba imizuzwana engu-15 kuya kwangu-20.
- Phinda ngezinyawo.
Ukuzivocavoca kwe-Shin Splint Relief
Ungasebenzisa ububanzi bokuzivocavoca ukuze usule futhi uqinise imisipha yakho namathole ngezindlela ezahlukene.
Uma unezinhlungu ezibucayi ezibuhlungu, lokhu kusetshenziselwa izivivinyo eziyisishiyagalolunye ngeke kuhlose kuphela i-tibialis yangaphakathi kodwa futhi kuzosebenza emanzini akho, ezinyaweni nasezintweni zokuguquguquka. Luhlelo oluhle lokwelula nokuqinisa umzimba ukuze kusize ukuvimbela ama-shin splints.
- Ukuhlala i-ankle dorsiflexion ne-calf elula
- I-bent knee dorsiflexion ne-calf elula
- Inyawo lihamba
- Isithende ukuhamba
- Ukwehliswa kwe-ankle ukukhishwa kwe-ankle
- Ukugqama kwendonga lezintambo eziqondile
- I-bent udonga lendonga lezintambo liyanwetshwa
- Izindwangu zodonga ziphakama
- Isinyathelo sezinyawo sigcina
Ukwelashwa Kwemvelo Yezinkinga Eziqhubekayo
Uma unenkinga eqhubekayo nobuhlungu obunzima obukhulu, ungase uthande ukucubungula ukwelashwa okwenyama ngenxa yezingqimba ze-shin.
Udokotela uzokwazi ukukunikeza isethi yokwelula nokwenza umzimba oklanyelwe ukusiza izidingo zakho ezithile. Umhlinzeki wakho angabuye ahlole izindlela zokuthayipha. Buza udokotela wakho noma uhlelo lwezokwelapha ukuze uthunyelwe noma ubheke ochwepheshe bezemidlalo endaweni yakho.
Izwi elivela
Ukukhanya okubuhlungu nokuhlukunyezwa kungakusiza ukujabulela ngokugcwele ukugijima neminye imidlalo. Ukuphumula nokubuyiswa yizinhlobo eziyinhloko zokwelapha. Nciphisa emuva emisebenzini yakho futhi uqiniseke ukuthi ufudumala ngaphambi kokuzivocavoca ngamandla.
> Umthombo:
> I-Shin splints - ukuzinakekela. I-MedlinePlus NIH. https://medlineplus.gov/ency/patientinstructions/000654.htm.