Uma unemikhono emihle, imikhiqizo ethile ingasiza ukunciphisa ubuhlungu ngenkathi uphulukisa
Ukuqhaqha kwe-Shin kubhekisela emanzini ajwayelekile noma ubuhlungu obugijima ngaphesheya komlenze ophansi phezu kwe-tibia (ithambo lesifuba). Lokho ukulimala okuvamile phakathi kwabagijimi abasha noma abagijimi be-sprint, futhi kwenzeka ngisho nokuhamba ngezinyawo nokuhamba. Ukwehlukaniswa kwesinkwa kubhekwa ukulimala okucindezelayo ngenxa yokucindezeleka okuphindaphindiwe ngemuva kokucindezeleka okuphindaphindiwe noma ukujiva kwamathambo, imisipha namalungu ngaphandle kokulungiswa noma ukubuyiswa okufanele phakathi kokusebenza.
Ezinye zezimbangela ezivame kakhulu zokuqhaqhaza kwe- shin zivinjelwa . Ngokwenza ushintsho oluthile olwenziwe ohlelweni lwakho lokuqeqesha, ungavimbela noma unciphise ingozi yokuthuthukisa ubucwebe obuhle.
Uma uhlakulela ama-shin splints, ngokuqala ukwelapha ekhaya, ungakwazi ukukhawulela umonakalo wokulimala uphinde uphulukise ngokushesha. Isihluthulelo ukwazi ukuthi isenzo esithatha ukuthatha isibonakaliso sokuqala se-shin splints.
I-Splints yeShin - Ukwelashwa Kwamakhaya Nemikhiqizo
Lezi zeluleko ezilandelayo zokwelapha ekhaya zingakusiza ukunciphisa ubuhlungu bokubukeka kwe-shin futhi sikusize ukuthi ubuyele emsebenzini ngokushesha. Ngaphambi kokuba usebenzise lezi zonyango, xhumana nodokotela wakho noma uchwepheshe wezempilo ukuze uqinisekise ukuthi yingxenye yeluhlelo lwakho lwezokwelapha.
- Ukuphumula .
Uma unezinhlungu phakathi kwama-shins phakathi nomsebenzi, vimbela ngokushesha futhi vumela ukulimala kuphulukise. Gwema ukuzivocavoca okwenza ngcono inkinga futhi uvumele imisipha yakho iphumule kuze kube yilapho ungabuyela ngokuphepha ngokuzivocavoca ngemuva kokulimala . - Ice and Compression .
Ukwelashwa okubandayo kuyindlela yokwelashwa okusheshayo yokulimala okukhulu ngoba kuncipha ukuvuvukala nobuhlungu. Ibeka imithwalo yegazi futhi imingcele ukuphuma kwangaphakathi endaweni yokulimala. Ezikhathini zokuqala zokwelapha ama-shin (amahora angu-24 kuya kwangu-48 okuqala), uzobe ucindezela umlenze wakho ophansi njalo. Ungasebenzisa i-ice (egoqwe ithawula elincane) endaweni ethintekile imizuzu engu-10 kuya kwangu-15 ngezikhathi eziningana ngosuku. Ukuze wenze le nqubo ibe lula kakhulu, cabanga ukuthenga ukugoba okubandayo ukwelashwa okuklanyelwe ngqo ukucacisa ngezandla.Thenga kusukela ku-Amazon - Cold Therapy Wraps
- Inkomo neShin Compression Wraps .
I-shin ne-calf compression wraps inikeza kokubili ukucindezela nokusekela umlenze ophansi ongasiza ekunciphiseni ubuhlungu futhi usize ukuphulukisa imisipha ngokushesha.Thenga kusuka ku-Amazon - Shin Support Wraps
- Sebenzisa Imithi Yokuhlunguphaza Okungekho Emthethweni .
Ukulimala okuningi kwezicubu ezinjenge-shin splints kuyabuhlungu ngenxa yokuvuvukala nokuvuvukala okwenzeka ngemva kokulimala. Ukuphumula kobuhlungu ngokuvamile kuyisizathu esiyinhloko sokuthi abantu baphenduke imishanguzo engaphezu kwe-counter-the-counter (OTC) esebenza ngokuncipha ukuvuvukala okwenzeka ngenxa yokulimala.
- Ukushisa Ukushisa Okumnandi .
Ngemuva kokubuhlungu, ukuvuvukala nokuvuvukala kwezingxenyana ze-shin (ngokuvamile emva kwamahora angu-48 kuya kwangu-72), kuyasiza ukufaka ukushisa endaweni emelekile. Ukuhlanganiswa kokushisa nokujula kwezicubu ezijulile emisipha kanye namathenda emasimini amaminithi ambalwa ngaphambi nangemva kokusebenzisa umzimba kungakusiza uphilise ngokushesha futhi ubuyele ekuqeqesheni kwakho.Futhi ubone: Ingabe Kufanele Ngiyiqhwa Noma Ngiyicindezele?
Thenga kusukela ku-Amazon - Heat Therapy Wraps
- Ukufakwa kwe-Insoles .
Ukwengeza ukukhishwa okungeziwe noma i-insole ehlwitha okwesabisa izicathulo zakho kungasiza ekunciphiseni ukucindezeleka kwemisebenzi ephezulu yomthelela. Ukukhushulwa kusiza ukunciphisa ukwethuka okukhishwa kusuka emhlabathini kuya emlenzeni wakho ophansi, ikakhulukazi uma usebenza ezindaweni eziqinile isikhathi eside.Thenga kusuka ku-Amazon - Insoles ehlanganisiwe
- I-Orthotics .
I-Orthotics yenzelwe ama-insoles enkambiso ukuze kusize ukulungisa izinkinga ze-biomechanical njenge- over-pronation noma ukunqunywa. Ukufakelwa kwezicathulo ngokuvamile kuvame ukufakwa ngomuntu wezinsizwa noma umuthi wezokwelapha ukufanisa unyawo lwakho ncamashi. Amanye ama-over-the-counter afaka futhi, njenge-Superfeet, enza okufana ne-orthotic kodwa ayatholakala ngezindleko eziphansi kakhulu.
Thenga kusuka ku-Amazon - Superfeet
Thenga kusukela ku-Amazon - Over the Counter Orthotics
Imithombo:
I-Carr K, i-Sevetson E, i-Aukerman D. Imibuzo yemitholampilo. Ungabasiza kanjani abagijimi ukuba bavimbele futhi baphathe ama-shin splints? I-Journal of Practice Family. 2008; 57: 406-408.
UMayo Foundation for Education and Research Research, Shin Splints Ulwazi Lomguli, Dec. 30, 2008.
Ukudalula: Ngama-Fit, abalobi bethu bezobuchwepheshe bazibophezele ekucwaningeni nasekubhala izibuyekezo ezizicabangelayo nezihleliwe zemikhiqizo engcono kakhulu empilweni yakho nasemndenini wakho. Uma uthanda lokho esikwenzayo, ungasisekela ngokusebenzisa izixhumanisi zethu ezikhethiwe, okusihola ikhomishini. Funda kabanzi mayelana nenqubo yethu yokubuyekeza .