Izindlela ezingu-7 zokuvimbela ama-splints e-Shin

Indlela Yokugwema Ubuhlungu BamaShin Uma Usebenza

Ukuqhaqha kweshinyi kungenye yezinto ezilimalayo ezivame kakhulu. Ubuhlungu ozozizwa ngezingqimba ze-shin ngokuvamile kuyingxenye yangaphandle yangaphambili yomlenze ophansi (ububanzi be-shin) noma ngemuva kwangaphakathi komlenze ongezansi (ububanzi obuseduze obukhulu bokuhamba).

• Izimbangela: Izingqimba ze-Shin zivame kakhulu kubagijimi abaqalayo ngoba zingase zenze kakhulu kakhulu maduzane . Ngenkathi ukugoqa kwe-shin kuvame ukubangelwa imisipha enomsoco nezinsipho ezibuthakathaka, ezinye izinto zingase zenze kube nzima ukulimala. Ukugijima ezindaweni ezilukhuni kungabeka imithwalo eminyameni yakho yangaphambili. Ungase futhi ukhiphe noma uphakamise uma ugijima, okwenza imisipha yakho yangaphambili yasemlenzeni isebenze kanzima ukugcina izinyawo zakho zizinzile. Lesi siphambeko se-biomechanical singenziwa sibi nakakhulu ngesicathulo esinokusekelwa okubi. Enye imbangela evamile imane iqeqeshwe.
• Ukubuyisela: Ukuze uthole ama-shin, kunezinyathelo eziningi ongazithatha ukuze uphinde uzame. Okokuqala, ukunciphisa ubuhlungu, sebenzisa iphakethe leqhwa emilenzeni yakho ephansi ngemuva kokugijima. Gcina iqhwa imizuzu eyishumi kuya kwemihlanu njalo emva kwamahora amane kuya kwanguyisithupha, futhi qiniseka ukuthi unyawo lwakho luphakanyisiwe.

Nazi izindlela eziyisikhombisa zokuvimbela ukukhwabanisa kwe-shin. Uma ubuhlungu bakho buqhubeka, buza udokotela wakho mayelana nokuthi kungenzeka yini ukuphazamiseka kwengcindezi.

1 - Ungangenisi i-Mileage yakho ngokushesha

Ukwehlukaniswa kwesinkwa kubhekwa njengokulimala ngokweqile ngoba kuvame ukuba khona lapho abagijimi (ikakhulukazi kulabo abasha ukuqhuba) banda ama-mileage noma amandla abo ngokushesha futhi abavumelani nesikhathi sokuphumula.

Yeka emuva kokusebenza kwakho futhi ucabange ukuthatha izinsuku ezimbalwa uphelile ngokuphelele. Into ebalulekile akuyona ukubhekana nobuhlungu. Lalela umzimba wakho bese uphindela emuva uma uqala ukuzwa ubuhlungu. Ngalokhu konke okunye okuphuthumayo, uzoba namathuba amaningi okwelula amathole akho futhi uqinise imisipha yakho engezansi. Qaphela ngokukhethekile ukuthi ungadluli; lula kalula kancane kancane.

2 - Run on Surf Surfaces Uma kungenzeka

Ukugijima ezindaweni ezinzima, njengokukhonkolo, kwandisa ukucindezeleka kanye nomthelela emisipha, amalunga, namathambo akho. Kubalulekile ukushintsha izindawo zakho ezigijima . Zama ukuthola utshani noma imigwaqo yokungcola ukuze uqhubekele, ikakhulukazi ekugijimeni kwakho okuphakeme kwe-mileage. Ukugijima ku-treadmill kunempilo emzimbeni wakho kunokuba ugijime emigwaqweni noma emigwaqweni, ngakho-ke ungase ufune ukukhetha ukuhamba ngezinyawo okukodwa noma kabili ngesonto.

3 - Zinike isikhathi sokuphumula nokubuyisela isikhathi esanele

Uma uqala ngokusebenza, zama ukugwema ukugijima izinsuku ezimbili ulandelana. Usuku lokuphumula luyokhawulela ukugubha emisipha, amalunga, namathambo akho futhi unike umzimba wakho ithuba lokubuyiselwa. Ngisho noma ungumgijimi onolwazi, ukuthatha okungenani izinsuku ezilodwa noma ezimbili ukuqhuba isonto ngalinye kunciphisa ingozi yakho yokuqhaqhaza nokunye ukulimala ngokweqile. Usuku lokuphumula lungaba usuku oluphelele noma umsebenzi wokuqeqesha esiphambene nomthelela ophansi, njengokubhukuda noma ukuhamba ngebhayisikili.

4 - Thola izinkinobho zokugijima ezifanele

Ukugijima ezicathulweni ezilahlekelwe ukukhwabanisa kungaholela ekuqhekekeni kwe-shin. Kumele ubeke izicathulo zakho zokugijima zonke amakhilomitha angu-300 kuya kwangu-400.

Ukugqoka izicathulo ezingalungile kungase kuholele ekuqhekekeni kwe-shin, ngakho hlola izicathulo zakho ukuze ubone ukuthi ungadinga ukuzinza okunye noma ukuxoshwa. Thola iseluleko esivela kochwepheshe esitolo esithile esikhethekile ukuze uqiniseke ukuthi ugqoke izicathulo ezifanele zokuhamba ngezinyawo zakho.

Futhi, zama ukufaka izikhwama ezingaphezu kwe-counter-counter ukuze amathole akho akudingeki alulale kuze kube manje. Ekugcineni, qiniseka ukuthi unesimo esihle sokugijima . Uma uncike phambili kakhulu uma ugijima, ungadonsela kanzima emisipha yakho yamathole.

5 - Izinyosi Zivusa Ukuvimbela Ama-Shin Splints

Uma uzwa ubuhlungu obukhulu uma usebenza, kungenzeka ukuthi ngenxa yezintuthwane ezibuthakathaka ze-tibialis, ezisehlangothini olungaphambili lomlenze wakho ophansi. Le misipha ibangele ukuguquguqula inyawo phezulu futhi, ngoba ngokuvamile ingakhiwa kwabangewona abagijimi, ungase uqale ukuzwa ubuhlungu be-shin uphinde uthuthukise ubucwebe be-shin uma usanda kusebenza noma ukwandisa ibanga lakho ngokushesha kakhulu.

Ukuzivocavoca okulula njengokuthi isithende siphakamise noma izinyosi zikhuphuke kungasiza ukuqinisa imfuyo yakho nemisipha, ukusiza ukuvimbela ubuhlungu be-shin. Ukwenza lezo zivivinyo ngemuva kokugijima kuzokunika ukulula okuhle.

Indlela Yokuvuselela Izinyosi

Izinyosi ziphakama kulula kakhulu ukuzenza. Awudingi imishini ekhethekile futhi ungayenza noma kuphi. Yenza izikhathi ezimbalwa ngesonto ukuze uthuthukise imisipha yakho ye-tibialis yangaphambili futhi ivimbele ukugoqa kwe-shin. Nakhu okumele ukwenze:

1. Yima emaphethelweni esitebhisi, ngezinzwane zakho zilenga phezu kwendawo.
2. Bamba odongeni, ukuthuka, noma usihlalo wokulinganisela.
3. Ukwandisa izinzwane zakho kude kakhulu kunqenqemeni ngangokunokwenzeka. Izithende zakho kuphela kufanele zibe emaphethelweni.
4. Donsa izinzwane zakho ezinyaweni zakho zokunene kuya ngasezinhlakeni zakho kuze kube yilapho ungakwazi futhi ubambe okwesikhashana, uzizwe ukuchotshozwa emakhasini akho (anterior tibialis).
5. Khipha futhi wehlisa izinzwane zakho kancane kancane endaweni yokuqala.
6. Yenza okufanayo ngonyawo lwakho lwesokunxele.
7. Yenza okuphindwe kabili kokubili okuphindwe kabili kokubili.

6 - Gwema isithende esithintayo kanye nokuhamba ngezinyosi

Phakathi kwezinyawo zakho yindawo enhle kakhulu emhlabeni lapho usebenza. Kumele uhambe phakathi kwe-sole bese uqhubekela phambili ezinyaweni zakho. Uma uhlala ezithende zakho, ubeka umxhwele wakho phambili futhi udala ukucindezeleka okuningi nomthelela emilenzeni yakho ephansi, okungaholela ekuqhekekeni kwe-shin.

Ngendlela efanayo, ukufika ezinzwaneni zakho kusebenza ngokweqile ngemisipha yakho yamathole, okungaba yinye into ebangela ukuba kube nokulimala nokunye ukulimala ngokweqile.

Nazi ezinye zezindlela ongazama ngazo ukugwema ukufika kwezithende kanye nokuzwanila izinyosi bese uqhuba ukufika phakathi kwezinyawo zakho:

• Iningi labantu lizohlala lihlala phakathi lapho ligijima ngaphandle kwezicathulo. Zama ukugijima ku-carpet, utshani, noma i-turf ezinqunu noma emasokeni isikhathi esifushane ukuze umzimba wakho uthola umthamo wayo wemvelo. Qala ngamasekhondi angu-30 ekuqaleni bese usebenza ngendlela yakho kuze kube yimizuzu noma ngaphezulu. Lokhu akusho ukuthi kufanele ugijime ungagqoki isibopho ngaso sonke isikhathi kusukela lokho kungabangela ukulimala. Kodwa ukugijima isikhathi esifushane endaweni ephephile, ephephile kukuvumela ukuba usebenzise ukuhamba phakathi kwezinyawo.
• Enye indlela enhle yokuqhuba ukuhamba ngezinyawo phakathi kokuhamba ngezinyawo ngokukwenza ukugijima izibhamu ezifana nokukhwabanisa, ukuqaqa, amadolo aphakeme, ukubuyela emuva, noma ukuhamba emaceleni. Uma wenza noma yikuphi kulawo ma-drill, akunakwenzeka ukuba uhlale ezithendeni zakho. Ngakho-ke, uma uzijwayela ngokwengeziwe, uma ujwayele ukujwayela ukufika endaweni engaphambili yonyawo lwakho, ngokumelene nesithende sakho. Ungenza ukugijima kwezigxobo njengengxenye ye-pre-run yakho efudumele-up noma usebenze ekusebenzeni kwakho. Isibonelo, ungangena ngezikhathi ezingu-30 zamadolo aphezulu noma emuva emuva kokusebenza njalo emiaminithi angu-5-6 ngesikhathi sokugijima kwemizuzu engu-30.
• Qinisekisa ukuthi awuhambi phambili ngezinyawo zakho. Lokhu kubaluleke nakakhulu uma ugijima phansi lapho abaningi abagijimi bejwayele ukugqama. Gxila ekufikeni komuntu oyedwa, ngezinyawo zakho ngqo ngaphansi komzimba wakho ngezinyathelo zonke. Gcina ingalo yakho ibheke phansi futhi ifushane, ngakho izinyawo zakho zihlale ngaphansi kwakho futhi zivule phansi. Zama ukugcina izinyathelo zakho zilula futhi zishesha, njengokungathi uhamba ngamalahle ashisayo

7 - Tlola amaKhovu akho

Uma uzizwa ubuhlungu obukhulu be-shin njengoba usebenza nge-stop bese wenza ithole elisheshayo lilula. Uma kungenjalo ubuhlungu obuncane noma buya bubi njengoba uqhubeka nokugijima, kufanele ume.

Futhi, qiniseka ukuthi ulula amathole wakho ngemuva kokusebenza kwakho. Uma amathole akho aqinile ngempela, awasize usebenzisa i-roller foam noma enye ithuluzi lokusikhipha . Ngisho nemizuzu emihlanu nje yokuzihlaziya ngemuva kokugijima kungenza umehluko omkhulu. Noma uziphathe kumuntu wokuzilibazisa kwezemidlalo.

> Imithombo:

> Shin Splints. I-American Academy Yabahlinzeki Bama-Orthopedic. https://orthoinfo.aaos.org/en/diseases--conditions/shin-splints.

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