Indlela Yokuvimbela Futhi Ukwelapha Ama-Splints we-Shin

Ukubhekana Ne-Shin Pain eyenziwe Ngokuhamba, Ukugijima, noma Ukuzivocavoca

Ukwehlukaniswa kwesinki kuyizinhlungu emlenzeni wakho ophansi owenziwe ngomzimba, obangelwa ukusetshenziswa ngokweqile kwemisipha. Lesi simo siphinde sabizwa ngokuthi i-medial tibial stress syndrome.

Ukuqhaqha kwe-Shinti kuvamile uma abantu beqala uhlelo lokuhamba noma olugijima , bathathe ukudansa, noma baqale ukubhoboza njengenhlangano yezempi. Ngisho noma ungumgijimi onokuhlangenwe nakho futhi uhambahamba ungase uzizwe ubuhlungu obukhulu obukhulu uma ushintsha okuthile mayelana nesimiso sakho njengokuhamba ngokushesha, ukwandisa i-mileage yakho, noma ushintshela uhlobo olusha lwesicathulo.

Izindaba ezinhle ukuthi lolu buhlungu lungaphathwa ngokuzinakekela. Uma ungaqedi isimiso sakho ekuqaleni, ungashesha ukubeka iziqephu ze-shin ngemuva kwakho. Funda kabanzi mayelana nokuthi ungagwema kanjani noma uphathe ama-shin splints.

Izimpawu zeShin Splints

Ngezingqimba zomzimba, uzizwa ubuhlungu obunzima noma ubuhlungu obukhulu ngaphakathi kwethambo lakho elisezansi elincane (i-tibia) uma uhamba, ugijima noma udansa. Kungaba ngaphezulu ngasekuqaleni komlenze wakho ngezingqimba ze-anterior shin noma ngemuva komlenze wakho ngezingqimba zomzimba eziphezulu. Kungase kube khona ukuvuvukala okuncane phakathi komlenze ophansi, phakathi kwamadolo kanye ne-ankle.

Uma uqala ukuzwa ubuhlungu obunzima obukhulu, kungenzeka ukuthi umise uma uyeka ukuhamba. Lokho kufana nokuhlelwa kwe-shin. Uma kuqhubeka ukulimala ngemva kwemizuzu embalwa yokungasebenzi, kungase kube isibonakaliso sokuthi uyaqhubeka nokubhekana nokucindezeleka noma ukuphazamiseka kokucindezeleka.

Izimbangela zeShin Splints

Ukwehlukaniswa kwesinxi ukuvuvukala kwamathunjwa, ama-tendon, nama-bones tissue, okukholelwa ukuthi kubangelwa ukucindezeleka okuphindaphindiwe nokusebenzisa ngokweqile.

Lokhu kuvame ukubonakala lapho ngokungazelelwe kukhulisa umsebenzi wakho womzimba, kungaba ngomsebenzi omusha noma ngokushintsha okuthile ohlelweni lwakho lwamanje. Ingabe wengeze amagquma, indawo engalingani, noma izakhiwo zekhonkri kumzila wakho ohambayo noma ohambayo? Ungeze izinsuku eziningi namamayela ekuqeqesheni kwakho?

I-foot arch ingaba yinkinga engeziwe eyengeziwe, ngokugqama kwe-shin kubonakala kakhulu kubantu abanezinyawo ezinamathele noma ama-arches aphakeme, aqinile .

Izicathulo eziqothuliwe noma ukushintsha izitayela zesicathulo zingandisa ingozi yezingqimba ze-shin. Uma ugqoka izicathulo noma izicathulo zokududuza ngezithende eziphakeme kakhulu, ungase uzizwe ukhululekile.

Ukweqa ngaphezulu kungabangela ukuhlukaniswa kwe-shin. Lokhu kwenzeka ekusebenzeni nasekuhambeni lapho unwebisa inyawo lakho eliholela phambili kakhulu. Akugcini nje ukucindezela ukukhanya kwakho, akusebenzi kahle futhi ngeke kusize ijubane lakho.

Ukuvimbela ama-Shin Splints

Uma ufuna ukugwema ubuhlungu obunzima noma uhlehlisela emuva esimweni sakho emva kokuphulukisa kusuka kumagqabhagqabha, sebenzisa la maqhinga.

1. Ungadluleli . Ukweqa ngaphezulu uma uhamba kungabangela ukuba kutholakale iziqhwaga. Gcina umugqa wakho ubude ngemuva bese ufushane ngaphambi. Hamba ngokushesha ngokushiya okuningi ngomlenze ongemuva.
2. Ulungele izicathulo zokugijima nokuhamba : Ukuqhathaniswa kwezikhathi kuyinkinga engozini yokuqhekeka kwe-shin, ngokusho kwezifundo. I-technical running run shoe store izokuhlolisisa ngokuphambana nokunciphisa futhi itusa isithuthuthu sokulawula ukuhamba uma kudingeka.
3. Ama-insoles ama-shock-absorbing of boots : Amabhuzu e-Military kanye nama-boot ahamba ngezinyawo awanakho ukukhwabanisa. Ukwengeza i-insole ehlwitha okwethukisayo kuboniswe ukuthi kuyasiza kwizifundo zabasebenzi bezempi.
4. Khetha izicathulo zokuhamba ngezinyawo eziguquguqukayo kanye nezithende eziphansi : Uma ugqoka izicathulo ezingapheli nezigqoko ezinzima, izinyawo zakho nezindwangu ziwalwa ngesinyathelo ngasinye. Abahamba ngezinyawo bangazigwema izikhawuzi ngokukhetha izicathulo eziguquguqukayo, ngisho noma zibizwa ngokuthi izicathulo. Izicathulo zokuhamba kufanele zibe yindlala, ngaphandle kwesithende esakhelwe.

1. Shintsha izicathulo ezindala : Ukukhishwa kanye nokusekelwa ezicathulweni zakho zezemidlalo sekuphelile njalo ngamamayela angu-500, ngokuvamile isikhathi eside ngaphambi kokuba izigqoko noma izinsimbi ziveze ukugqoka.
2. Ukufudumala ngaphambi kokuhamba ngokusheshisa : Vumbela ngezinga elilula imizuzu engu-10 ngaphambi kokuqala ukuqeqeshwa okusheshayo noma okunamandla kakhulu.
3. Izinsuku ezithile ezisebenzayo : Ungahlanganyeli emisebenzini enamandla izinsuku ezimbili ngokulandelana. Nika ama-shins akho neminye imizimba yakho usuku lokutakula phakathi kokusebenza kanzima noma izinsuku zokusebenza zomsebenzi omude.

Ukwelapha i-Shin Splints

Ngokuvamile ungasebenzisa ukuzinakekela ukuze uthole impumuzo ebukhasini obunzima. Kodwa udinga ukubona umhlinzeki wakho wokunakekelwa kwempilo uma izinhlanzi zakho zibomvu futhi zishisa ekuthinteni, uma ukuvuvukala kuqhubeka kakhulu, noma uma ubuhlungu bungaphumeleli ngokuzinakekela amasonto amaningana.

Lokhu kungaba izibonakaliso ze-compartment syndrome noma ukuphazamiseka kwengcindezi.

Ukuqhaqhaza kwe-Shin ngokuvamile kuphulukisa ngokuphumula bese kuqhubeka nokuqinisa amandla emisipha yamathole. Thatha lezi zinyathelo.

1. Ukuphumula: Ngesibonakaliso sokuqala sobuhlungu obunzima obukhulu, yimisa umsebenzi wakho kuze kube yilapho ubuhlungu buphela. Uma kufanele ubuyele endaweni yakho yokuqala, hamba ngezinga elilula bese uzama ukuhamba ngezindawo ezitholile (kunokuba ukhonkolo) uze ubuyele emuva. Imigwaqo engcolile izobe ilula kakhulu, kodwa i-asphalt ihamba kangcono kunokhonkolo. Uma unama-shin aphindaphindiwe, kufanele uthathe amasonto amabili ekusebenzeni kwakho ukuze uvumele izimpondo zakho ziphuluke. Sebenzisa leso sikhathi ngeminye imisebenzi efana nokubhukuda noma ukuhamba ngebhayisikili, okungeke kuphazamise ukukhanya kwakho.
2. I-Ice and Pain Relievers for Ukukhulelwa: Sebenzisa amaphakethe abandayo emakhaleni akho imizuzu engama-20 ngesikhathi, izikhathi eziningana ngosuku ngalunye, uqaphele ukuthi unethawula noma indwangu phakathi komlenze wakho neqhwa ngakho akusikho ukuthintana ngqo nesikhumba sakho . Ungase futhi ufune ukusebenzisa imithi yokuhlunguphazwa okungenayo i-non-steroidal uma unezinhlungu zokuvuvukala noma eziqhubekayo. Uma ukhona noma yimiphi imithi, ungase ufune ukuxoxa ngokufanele ngodokotela wakho.
3. Ukwehlisa nokuqinisa ama-Shins: Izinyosi ziphakamisa futhi zinezikhwebu zingasiza ukwakha imisipha ye-shin futhi ithuthukise ukuguquguquka kwawo ukuze ukwazi ukunqoba ukukhishwa kwe-shin. Ungase uthande ukubonisana nodokotela wezempilo ukuze ufunde ukuzivocavoca kanye namasu okudingayo ukuze uqinise futhi ulinganise imisipha yakho yomlenze.
4. I-Arch isekela nezicathulo ezifanele: Uma usuphulukile, hlola izicathulo zakho ukuze ubone ukuthi yisikhathi sokufaka izicathulo zakho esikhundleni. Yisikhathi esihle sokuvakashela isitolo sekhwalithi yekhwalithi yekhwalithi eliphezulu futhi ulungele izicathulo ezifanele zemisebenzi yakho. Ungase futhi uthande ukubonisana nomsebenzi wezobuciko mayelana nokuthi i- arch isekela yini noma ama-orthotics afanelekile emasangweni akho. Ucwaningo luye lwathola ukuthi ama-orthotics angasiza ekuvimbeleni i-tibial stess syndrome ephakathi.

Ngemuva kokubuyisela: Ukubuyela emuva emsebenzini

Uma usungenabuhlungu emasontweni amabili, ungase uqale emuva emisebenzini engokwenyama eyayibangela. Sebenzisa la maqhinga.

1. Funa izindawo ezincane : Gwema ukhonkolo nezinye izindawo eziqinile ukuze ugijime, uhambe, noma imidlalo lapho kungenzeka khona.
2. Hamba emva kokufudumala : Misa futhi wenze isimiso sakho sokulula , ikakhulukazi imilenze, emva kokufudumala kwakho.
3. Ukusheshisa emva kokufudumala : Uma uzizwa ubuhlungu bezinyane, wehlisa.
4. Yehlisa noma uyeke uma uzizwa ubuhlungu obukhulu obubucayi : Uma ubuhlungu bungasuki ngokushesha ngesivinini esiphansi, uqede ukusebenza kwakho okuhambayo noma okuhambayo.
5. Iqhwa emva kokuzivocavoca : Iceza izinyembezi zakho imizuzu engu-20 emva kokuzivocavoca.
6. Kulula kakhulu. Ukwandisa umthwalo wakho wokuzivocavoca ngamaphesenti ayishumi kuphela ngeviki (i-mileage, ubude, noma amandla). Gwema ukuncintisana kuze kube yilapho usuqhubeke ukhululekile.

Izwi elivela

Ungavumeli ukukhishwa kwe-shin kukuyeke ukujabulela ukusebenza komzimba. Kungaba yinto encane emgwaqeni ongayinqoba. Ngenkathi usuphulukisa, zama imisebenzi engacindezeli ukukhanya kwakho, njengokubhukuda, ukuhamba ngebhayisikili, nokuzivocavoca amandla. Kuhlakaniphile ukujabulela izinhlobo ezihlukahlukene zokuzivocavoca kanye nemisebenzi.

> Imithombo:

> Moen MH, Tol JL, Weir A, Steunebrink M, De Winter TC. Medial tibial stress syndrome: ukubuyekezwa okubucayi. I-Med Med . 2009; 39 (7): 523-46. i-doi: 10.2165 / 00007256-200939070-00002.

> Hlela uN, iGuelich DR. I-Medial tibial stress syndrome. I-Med Sports Med . 2012 Apr; 31 (2): 273-90. i-doi: 10.1016 / j.csm.2011.09.008.

> Shin Splints. I-American Academy Yabahlinzeki Bama-Orthopedic. http://orthoinfo.aaos.org/topic.cfm?topic=a00407.

> I-Shin splints - ukuzinakekela. I-MedlinePlus NIH. https://medlineplus.gov/ency/patientinstructions/000654.htm.