Izicucu ze-Shin - ukuzinakekela

Izicucu ze-Shin zenzeka lapho unezinhlungu phambi komlenze wakho ophansi. Ubuhlungu be-shin splints buvela ekuvukeleni kwemisipha, imisipha, nezicubu zethambo ezungeze i-shin yakho. Izicucu ze-Shin ziyinkinga ejwayelekile kubagijimi, abavocavoci bomzimba, abadansi, kanye nabaqashwa empini. Kodwa-ke, kunezinto ongazenza ukuphulukisa ekuqhekekeni kwe-shin nokuzivimbela ukuthi zingabi kubi kakhulu.

Izicucu ze-Shin ziyinkinga yokusebenzisa ngokweqile. Uthola izingcezu ze-shin ngokulayisha ngokweqile imisipha yakho yemilenze, imisipha noma ithambo le-shin.

Izingcezu ze-Shin zivela ekusetshenzisweni ngokweqile ngomsebenzi omningi noma ukwanda koqeqesho.Imvamisa, lo msebenzi uba nomthelela omkhulu nokuvivinya umzimba okuphindaphindayo kwemilenze yakho ephansi. Kungakho abagijimi, abadansi, kanye nabazivocavoci bomzimba bevame ukuthola izingcezu zomzimba. Imisebenzi ejwayelekile edala izicucu ze-shin yile:

• Ukugijima, ikakhulukazi emagqumeni. Uma ungumgijimi omusha, usengozini enkulu yokuqhekeka.
• Ukwandisa izinsuku zakho zokuqeqeshwa.
• Kukhulisa ukuqina koqeqesho, noma ukuhamba ibanga elide.
• Ukwenza ukuzivocavoca okuma kaningi nokuqala, njengokudansa, i-basketball, noma ukuqeqeshelwa ezempi.

Usengozini yokuqhekeka uma:

• Yiba nezinyawo eziyizicaba noma imengamo yezinyawo eqinile.
• Zijwayeze izindawo ezilukhuni, njengokugijima emgwaqweni noma ukudlala i-basketball noma ithenisi enkantolo elukhuni.
• Musa ukugqoka izicathulo ezifanele.
• Gqoka izicathulo ezigugile. Izicathulo ezigijimayo zilahlekelwa ngaphezu kwengxenye yekhono lazo lokumangaza ngemuva kwamakhilomitha angama-400 (400 kilometres) wokusebenzisa.

Izimpawu zifaka:

• Ubuhlungu emlenzeni owodwa noma womabili
• Ubuhlungu obucijile noma obubuhlungu, obuhlungu ngaphambili kwe-shin yakho
• Ubuhlungu lapho uphusha emaceleni akho
• Ubuhlungu obuya buba bubi ngesikhathi sokuzivocavoca nangemva kokuzivocavoca
• Ubuhlungu obuba ngcono ngokuphumula

Uma unezinhlayiya ezinzima ze-shin, imilenze yakho ingakulimaza noma ungahambi.

Lindela ukuthi udinga okungenani amaviki amabili kuya kwangu-4 okuphumula emdlalweni wakho noma ekuzivocavoca umzimba.

• Gwema ukuzivocavoca okuphindaphindiwe komlenze wakho ophansi amasonto angu-1 kuya kwangu-2. Gcina umsebenzi wakho uhambe lapho wenza khona ngosuku lwakho olujwayelekile.
• Zama eminye imisebenzi yomthelela ophansi inqobo nje uma ungenabo ubuhlungu, njengokubhukuda, umshini we-elliptical, noma ukuhamba ngebhayisikili.

Ngemuva kwamasonto amabili kuya kwamane, uma ubuhlungu bungasekho, ungaqala imisebenzi yakho ejwayelekile. Khulisa ileveli yakho yomsebenzi kancane. Uma ubuhlungu bubuya, yeka ukuzivocavoca zisuka.

Yazi ukuthi ama-shin splints angathatha izinyanga ezintathu kuya kwezi-6 ukuphola. UNGAJUYELI emuva kwezemidlalo noma ekuzivocavoca umzimba. Ungazilimaza futhi.

Izinto ongazenza ukuze unciphise ukungakhululeki zifaka:

• Ice shins yakho. Ice izikhathi eziningana ngosuku izinsuku ezintathu noma kuze kuphele ubuhlungu.
• Yenza izivivinyo zokuzelula.
• Thatha ibuprofen, naproxen, noma i-aspirin ukunciphisa ukuvuvukala nokusiza ngobuhlungu. Yazi le mithi inemiphumela engemihle futhi ingadala izilonda nokopha. Khuluma nodokotela wakho ngokuthi ungathatha malini.
• Sebenzisa izisekelo ze-arch. Khuluma nodokotela wakho kanye nomelaphi womzimba ngokugqoka izicathulo ezifanele, nangama-insoles akhethekile okumunca ukushaqeka noma ama-orthotic okufanele ugqoke ngaphakathi kwezicathulo zakho.
• Sebenza nodokotela womzimba. Bangasebenzisa izindlela zokwelapha ezingasiza ngobuhlungu. Bangakufundisa izivivinyo zokuqinisa imisipha yakho yomlenze.

Ukuvimbela izingcezu ze-shin ekuphindaphindeni:

• Ungabi nezinhlungu okungenani amasonto amabili ngaphambi kokubuyela esimisweni sakho sokuzivocavoca umzimba.
• UNGADLALI isimiso sakho sokuzivocavoca umzimba. UNGABUYELI ezingeni lakho langaphambilini lokuqina. Iya kancane, okwesikhashana. Khulisa ukuqeqeshwa kwakho kancane.
• Zifudumeze bese welula ngaphambi nangemva kokuzivocavoca.
• Hlanganisa ama-shins akho ngemuva kokuzivocavoca ukuze unciphise ukuvuvukala.
• Gwema izindawo eziqinile.
• Gqoka izicathulo ezifanele ngokusekelwa okuhle kanye ne-padding.
• Cabanga ngokushintsha indawo oziqeqeshela yona.
• Qeqesha isitimela futhi ungeze ekuvivinyweni okunomthelela ophansi, njengokubhukuda noma ukuhamba ngebhayisikili.

Izicucu ze-Shin kaningi azibi kakhulu. Shayela umhlinzeki wakho wezempilo uma:

• Unezinhlungu ngisho nokuphumula, uqweqwe lukashukela, nokuncipha kobuhlungu ngemuva kwamasonto ambalwa.
• Awunasiqiniseko sokuthi ubuhlungu bakho budalwa yimigqa yezinsimbi.
• Ukuvuvukala emilenzeni yakho engezansi kuya ngokuya kuba kubi.
• I-shin yakho ibomvu futhi izizwa ishisa uma uthinta.

Umhlinzeki wakho angathatha i-x-ray noma enze ezinye izivivinyo ukuze aqiniseke ukuthi awunakho ukuphuka kwengcindezi. Uzobhekwa futhi ukuze uqiniseke ukuthi awunayo enye inkinga ye-shin, njenge-tendonitis noma i-compartment syndrome.

Ubuhlungu bomlenze ongezansi - ukuzinakekela; Ubuhlungu - ukucwazimula - ukuzinakekela; I-Anterior tibial pain - ukuzinakekela; I-medial tibial stress syndrome - ukuzinakekela; MTSS - ukuzinakekela; Ubuhlungu bomlenze obubangelwa ukuzivocavoca - ukuzinakekela; Periostitis ye-Tibial - ukuzinakekela; I-posterior tibial shin splints - ukuzinakekela

UMarcussen B, uHogrefe C, u-Amendola A. Ubuhlungu bomlenze kanye nama-syndromes wokusebenza ngokuzikhandla. Ku: Miller MD, Thompson SR, ama-eds. UDeLee noDrez's Orthopedic Sports Medicine. Umhla wesi-4. IPhiladelphia, PA: Elsevier Saunders; 2015: isahluko 112.

Pallin DJ. Amadolo nomlenze ongezansi. Ku: Walls RM, Hockberger RS, Gausche-Hill M, ama-eds. Imithi Ephuthumayo yaseRosen: Imiqondo kanye Nokuzijwayeza Komtholampilo. Umhlaka 9. IPhiladelphia, PA: Elsevier; 2018: isahluko 50.

URothmier JD, uHarmon KG, u-O'Kane JW. Umuthi wezemidlalo. Ku: Rakel RE, Rakel DP, ama-eds. Incwadi Yezokwelapha Yomndeni. Umhlaka 9. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 29.

IStretanski MF. Izicucu ze-Shin. Ku: Frontera WR, iSilver JK, uRizzo TD, ama-eds. Okubalulekile Kwemithi Yomzimba Nokuvuselelwa. 3rd ed. IPhiladelphia, PA: Elsevier Saunders; 2015: isahluko 78.

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