Uqeqeshwe ukuqhuba i- 5K yakho yokuqala ngezinyanga. Kodwa emncintiswaneni nje izinsuku ezimbalwa, uye wahlakulela ama-shin splints. Ingabe lokhu kusho ukuthi udinga ukuphuma emncintiswaneni, noma kulungile ukugijima naphezu kobuhlungu? Nazi ezinye izinto ongacabanga ngazo ukuze wenze ingqondo yakho.
Iyini i-Splint yeShin Noma kunjalo?
Ukuqhaqhazela kwesimanga yilokho okuzwakalayo-ubuhlungu phambi komlenze ophansi.
Ngokombiko weMayo Clinic, i-ache ngokuvamile iyabangelwa ukusebenza ngokweqile kwe-tibia (ithambo lesifuba) nemisipha nama-tendon azungezile futhi azisekele. Ithimba lezokwelashwa lokuqhaqhazeka kwe-shin yisifo esibucayi se-tibial syndrome. Kulimala okuvamile phakathi kwabagijimi, kanye nabadansi nabantu abasanda kujoyina amasosha futhi baqeqeshwa kakhulu ngokomzimba.
Ngaphandle kokucindezeleka noma ubuhlungu eceleni kwesigamu, ungase ube nesisa nokuvuvukala okuncane endaweni. Esikhathini esiningi, ubuhlungu buyophela lapho uyeka ukusebenzisa.
Ukugijima noma Ukugijima
Ngaphambi kokuba uphonse ithawula, yenza konke ongakwenza ukuze unciphise ubuhlungu futhi uphathe ukulimala. Okokuqala, yeka ukuqeqeshwa. Ukuqhubeka nokugijima kungakubeka ekulimazeni okungathí sina.
Sebenzisa i-protocol ye-RICE ukuze usize ukunciphisa amandla. I-RICE imele ukuphumula (okwamanje usuvele ungenzi ngokusebenza), iqhwa, ukucindezela, nokuphakama. Ungase ucabange nokuthi uthatha imithi yokuhlunguphaza ngaphezulu kwe-counter like the Tylenol (acetaminophen) noma i-Motrin (ibuprofen).
Ukwehlisa izidumbu zakho zamathole nakho kungase kuhlinzeke ukuphumula, njengoba ubuhlungu obuhlungu ngezinye izikhathi bungaba umphumela wemisipha eqinile.
Usuku olungaphambi komncintiswano wakho, hamba isikhathi esifushane ukuze ubone ukuthi imilenze yakho ephansi izwa kanjani. Sebenzisa okungenani imizuzu engu-10 ukufudumala: Ukubukeka okuncane kwe-shin kuvame ukushabalala uma imisipha yomlenze ephansi ishisa.
Kodwa-ke, uma ubuhlungu bakho be- shin buba bubi nakakhulu uma uqhubeka nokugijima noma uma kubi kakhulu kukuholela ekuguquleni isimo sakho, kuyisibonakaliso akufanele uqhubeke futhi kufanele usuke umncintiswano ozayo. Ungase ube nokulimala okungaba okubi nakakhulu ngaphandle kokwelashwa okufanele.
Eqinisweni, uma ubulokhu ubhekene nosizi lwamasonto amabili noma ngaphezulu futhi alutholanga kangcono ngokuphumula, i-ice, ne-OTC ubuhlungu bokunciphisa ubuhlungu, cishe umqondo omuhle ukubona udokotela .
Isusa ama-Shin Splints
Kungakhathaliseki ukuthi uzizwa ulungile ngokwanele ukujoyina umncintiswano noma cha, uzofuna ukwenza konke ongakwenza ukuze usize ukuvimbela ukukhishwa kwe-shin ezayo . Amanye amathiphu:
- Ukuphakamisa izicathulo zakho: Qinisekisa ukuthi ugqoke izicathulo ezigijima ezikufanelekile, nge-arch ezengeziwe ezisekelayo noma ezithuthumayo zokuthungela ama-insoles uma uzidinga (bona isazi se-podi for isiqondiso esithile);
- I-cross-train: Ukuqeqeshwa okunye kuqhutshwa nemisebenzi engathinteki kakhulu emikhanyeni, njengokuhamba ngebhayisikili noma ukubhukuda.
- Qiniseka: Ukwenza izivivinyo zokwakha imisipha ukuze ugcine imilenze yakho, ama-ankle, izintambo, nomgogodla oqinile futhi ozinzile.
- Qeqesha uhlakaniphile : Ukugijima kakhulu noma okunye okubangela ukugqoka nokudiliza emilenzeni yakho engaphansi kungakuthumela ngqo.
> Umthombo:
> I-Mayo Clinic. "Izifo Nemibandela: Shin Splints." NgoJulayi 21, 2016.