Ukwelashwa kwe-Shin Splint

-Delile

• Ukwelashwa kwasekhaya kwezingcezu zesikhumba
• Phumula, kepha hhayi kakhulu
• Iqhwa
• Phakamisa
• Ama-anti-inflammatories nezinhlungu ziyadambisa
• Ukucindezela
• Ukubhucungwa
• Ukubuyela kancane kancane emisebenzini
• Ezinye izinketho zokwelashwa zezingcezu ze-shin
• Ukwelashwa ngokomzimba kwezingcezu ze-shin
• Ukwelashwa kwegagasi lokushaqeka kwezicucu zesin
• Izinguquko zezicathulo zezingcezu ze-shin
• I-Shin splints ukukhwabanisa kwe-fascia
• I-acupuncture yama-shin splints
• Imijovo ye-shin splints
• Akunazinsimbi noma izihlakala
• Izizathu zokubona udokotela mayelana nezicucu ze-shin
• Ukwelashwa kokuhlinzwa kwezingcezu ze-shin
• Ukubaluleka kokwelashwa kwe-shin splints
• Ukuthatha

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Izicucu ze-Shin igama lezinhlungu noma ukukhathazeka komlenze ongezansi, eceleni komphetho wangaphakathi we-shin bone (tibia).

Izicucu ze-Shin zaziwa ngokwezokwelapha njenge-medial tibial stress syndrome (MTSS). Isimo besibonwa futhi selashwa iminyaka eminingi, kepha indlela ethile ebangela ubuhlungu ayiqondakali kahle.

Kungukulimala okuvamile kwabagijimi, abadansi, abagijimi, nalabo abasemasosheni, kepha noma ngubani ohamba, agijime, noma agxume angakha izingcezu zewayini ngokucindezela okuphindiwe komlenze noma ukusebenzisa ngokweqile. Nakhu ongakwenza ngakho.

Ukwelashwa kwasekhaya kwezingcezu zesikhumba

Nayi inqubo eyisisekelo yokwelashwa ekhaya ongayisebenzisa ekuzinakekeleni:

Phumula, kepha hhayi kakhulu

Kubalulekile ukuthi uzinike ikhefu emisebenzini enomthelela ophezulu, kuze kube yilapho ubuhlungu bakho buphela. Ungadinga ukuphumula amasonto.

Ungayeki yonke imisebenzi, kuphela leyo ekuzwisa ubuhlungu be-shin noma eshaya imilenze yakho kanzima. Ukuzivocavoca, zama imisebenzi enomthelela ophansi njenge:

• ukubhukuda
• ukuhamba kwebhayisikili okumile
• ukuhamba
• ukuhamba kwamanzi
• ukuzivocavoca ngemishini elliptical

Lapho ubuhlungu bakho sebuthuthukile noma sebumile, buyela emuva emsebenzini wakho wangaphambili noma kumkhuba wokuvivinya umzimba. Uma ugijima, ngokwesibonelo, gijima emhlabathini othambile noma otshanini bese uqala isikhathi esifushane. Khulisa kancane isikhathi sakho sokuzivocavoca.

Iqhwa

Sebenzisa iqhwa noma iphakethe elibandayo emilenzeni yakho imizuzu eyi-15 kuye kwengama-20 ngesikhathi, kathathu noma kathathu ngosuku. Lokhu kuzosiza ukunciphisa izinhlungu nokuvuvukala. Qhubeka nokwelashwa kweqhwa izinsuku ezimbalwa.

Ukusonga iqhwa ngethawula elincanyana kungenza likhululeke kakhudlwana emilenzeni yakho. Ungasebenzisa futhi iphakethe elibandayo ukubhucunga indawo yobuhlungu.

Phakamisa

Lapho uhleli noma ubeka phansi, gcina imilenze yakho iphakanyisiwe emicamelweni ukunciphisa ukuvuvukala. Iphuzu ukukhulisa imilenze yakho iye ezingeni eliphakeme kunenhliziyo yakho.

Ama-anti-inflammatories nezinhlungu ziyadambisa

Thatha i-over-the-counter nonsteroidal anti-inflammatory drug (NSAID) efana ne:

• ibuprofen (Advil, Motrin IB)
• i-naproxen (Aleve)
• i-acetaminophen (iTylenol)

Ukucindezela

Udokotela wakho angancoma ukuthi ugqoke amasokisi okucindezelwa noma amabhandeshi wokucindezela lapho uzivocavoca. Imikhono yokucindezela ingathengwa ezitolo zezinto zemidlalo, ezitolo zezidakamizwa, noma online.

Ucwaningo lwango-2013 mayelana nokusebenza kwamasheya okucindezela abagijimi kwakungabonakali. Amasheya anciphise ukuvuvukala komlenze ongezansi ngemuva kokugijima, kodwa awenzanga mehluko ebuhlungu bomlenze.

Ukubhucungwa

Ungazama ukuzithumela umyalezo ngobuhlungu, usebenzisa i-roller yama-foam eceleni kwezinwele zakho.

Ukubuyela kancane kancane emisebenzini

Ukubuyela kancane kancane kumdlalo wakho wangaphambili noma umsebenzi kungcono kakhulu. Xoxa ngohlelo olunezigaba nodokotela wakho, owelapha ngokomzimba, noma umqeqeshi. Ucwaningo olulodwa lubonisa ukunciphisa amaphesenti angama-50 ngamandla, ubude, kanye nokuvama komsebenzi wakho ukuqala ngawo.

Ezinye izinketho zokwelashwa zezingcezu ze-shin

Amaphakethe okuphumula neqhwa athathwa njengezinto ezibaluleke kakhulu ongazenza esigabeni esibucayi, noma, ekuqaleni, kwezingcezu zakho ze-shin.

Uma ubuhlungu bakho buqhubeka noma uma uhlose “ukubusebenzisa,” ungahle ufune ukuxoxa nodokotela wakho ngezinye izindlela zokwelashwa.

Azikho izifundo eziningi ezilawulwayo zocwaningo lokuthi ngabe ezinye izindlela zokwelapha zisebenza kangcono yini kunezinye.

Ukwelashwa ngokomzimba kwezingcezu ze-shin

Uchwepheshe onguchwepheshe angakunika ukuzivocavoca umzimba ukuze welule futhi uqinise imisipha yenkonyane yakho neqakala.

Uma ungekho ezinhlungwini, umelaphi futhi angakunika izivivinyo zokuqinisa imisipha yakho eyinhloko. Uma kunesidingo, umelaphi angahlinzeka ngokuzivocavoca okuqondile ukulungisa noma ikuphi ukungalungi kwemisipha noma kwemishini okungaba nomthelela ekutholeni izicucu zesikhumba.

Ezinye izindlela zokwelapha ngokomzimba zezingcezu ze-shin zifaka:

• i-pulsed ultrasound ukwandisa ukusakazeka nokunciphisa ukuvuvukala
• i-ultrasound enejeli elicijile ngenxa yobuhlungu

• Ukwelashwa kwegagasi lokushaqeka kwezicucu zesin

  Ukusetshenziswa kwamagagasi ashaqeka amandla amancane emakhinsini kungaba yindlela yokwelashwa kwezingcezwana ezingapheli futhi kunganciphisa isikhathi sokuphulukiswa.

  Ngokobuchwepheshe, lokhu kwaziwa njenge-extracorporeal shock wave therapy, noma i-ESWT.Ucwaningo lwango-2010 lwabasubathi abangama-42 luthole ukuthi i-ESWT ihlangene nohlelo lokuzivocavoca oluthweswe iziqu inemiphumela engcono kuneyokuzivocavoca yodwa.

  Izinguquko zezicathulo zezingcezu ze-shin

  Enye yezinto okufanele uyihlole wukulingana nokusekelwa kwezicathulo zakho zezemidlalo noma zokuhamba.

  Gqoka izicathulo ezikulungela kahle umsebenzi wakho. Izicathulo ezifanele zinganciphisa ubungozi bezingcezu ze-shin. Kwabanye abantu, ukwengezwa kwama-insoles abamba ukushaqeka kungaba wusizo.

  Udokotela angakudlulisela kuchwepheshe wezinyawo (i-podiatrist) okufanele afakelwe ama-orthotic ukulungisa noma yikuphi ukungalingani ezinyaweni zakho. Ama-orthotic e-over-the-counter angasebenzela abanye abantu.

  I-Shin splints ukukhwabanisa kwe-fascia

  I-Fascia (ubuningi be-fasciae) isho izicubu ezixhuma ngaphansi kwesikhumba ezinamathela emisipheni nezinye izitho.

  Ucwaningo oluncane olubikwe ngo-2014 luthole ukuthi ukukhohlisa kwe-fascia kunciphise ubuhlungu kubagijimi abane-shin splints futhi kwabenza bakwazi ukusheshe basheshe futhi bagijime isikhathi eside ngaphandle kobuhlungu.

  Kususelwa kumcabango wokuthi izinhlungu ezisezintanjeni ze-shin (nakwezinye izinhlobo zokulimala) zivela ku-fascia ehlanekezelwe noma ukuphazamiseka kusendlalelo sobumnandi. Igama lalethiyori liyimodeli yokuhlanekezela ethandwayo (FDM).

  Le ndlela yokusebenzisa ingcindezi enamandla ngesithupha ukukhomba emlenzeni ongezansi ebuhlungwini iyimpikiswano. Ngokuya ngeze akukaze kube khona izivivinyo zokwelashwa noma izifundo zale ndlela.

  Imikhuba eminingi yemithi yezemidlalo isebenzisa i-FDM ekwelashweni. Kukhona inhlangano kazwelonke ye-FDM. Kodwa-ke, umkhuba wayo uphikisiwe.

  I-acupuncture yama-shin splints

  Ucwaningo oluncane olwabikwa ngo-2000 luthole ukuthi ukutshopa kusize ukuqeda izinhlungu ekugijimeni abagijimi abanezicucu ze-shin. Ngokuqondile, abagijimi be-acupuncture banikeze amandla okunciphisa ama-NSAID abawathathela izinhlungu.

  Umbhali wesifundo uphawula ukuthi kudingeka olunye ucwaningo.

  Imijovo ye-shin splints

  Imijovo yeCortisone yezinhlungu ayinconyiwe.

  Izinhlobo zemijovo yokukhuthaza ukwelashwa zifaka imijovo yegazi eline-autologous noma i-plasma ecebile ngeplatelet, kodwa kukhona okuzobonisa ukusebenza.

  Akunazinsimbi noma izihlakala

  Kutholakale ukubopha imilenze noma izingcezu zomlenze kungasebenzi ngempumelelo ngezingcezu ze-shin. Kepha zingasiza ngokuqhekeka kwetibia.

  

  Izizathu zokubona udokotela mayelana nezicucu ze-shin

  Iningi labantu elinama-shin splints liyalulama ngokwelashwa okungasetshenziswanga ekhaya. Kodwa kuwumqondo omuhle ukubona udokotela wakho uma ubuhlungu bakho buqhubeka noma bunzima. Bangase bafune ukuhlola ukuthi ngabe kukhona ukuphuka kwengcindezi, i-tendinitis, noma enye inkinga ebangela ubuhlungu bomlenze wakho.

  Udokotela wakho futhi angancoma izivivinyo ezithile, izindlela zokuvimbela, nama-orthotic ezicathulo zakho. Noma, bangahle bakudlulisele kudokotela wamathambo, uchwepheshe wemithi yezemidlalo, noma owelapha ngokomzimba.

  Ukwelashwa kokuhlinzwa kwezingcezu ze-shin

  Ezimweni ezingavamile kakhulu lapho izingcezu ze-shin zingaphenduli ekwelashweni okulondolozayo, udokotela angase asikisele ukuhlinzwa ukuze kudambise izinhlungu. Kunocwaningo olulinganiselwe ngemiphumela yokuhlinzwa kwe-shin splint.

  Enqubo ebizwa ngokuthi i-fasciotomy, udokotela ohlinzayo usika kancane izicubu ze-fascia ezungeze imisipha yakho yethole. Kwezinye izimo, ukuhlinzwa kufaka phakathi ukushisa (cauterizing) igebe le-tibia.

  Imiphumela evela ezifundweni inayo. Ucwaningo oluncane, olunomhla lwabasubathi abaphezulu abangama-35 abahlinzwa bathola ukuthi abayi-23 bathuthukile, abayi-7 bebengashintshiwe, kanti aba-2 baba nemiphumela emibi. Olunye ucwaningo oluncane luthole ukuthi kubantu ababene-shin splinthlinzwa babenomphumela omuhle noma omuhle.

  Ukubaluleka kokwelashwa kwe-shin splints

  Uma ubuhlungu bakho be-shin splint buqhubeka, kubalulekile ukubona udokotela ukuze alashwe. Kwesinye isikhathi izinguquko ezilula enkambisweni yakho yokuzivocavoca noma ezicathulweni zakho zingavimbela inkinga ukuthi ingaphindi.

  Kungenzeka futhi ukuthi ubuhlungu bomlenze wakho bunenye imbangela. Udokotela wakho angafuna ukuthi ube ne-X-ray noma olunye uhlobo lokuskena ukuze ubone ukuthi une-tibia fracture noma enye inkinga emlenzeni wakho.

  Ukwelapha ubuhlungu be-shin splint nokuthatha izinyathelo zokuvimbela ukuthi izinhlungu zingabuyi kuzokugcina ukwazi ukuzivocavoca ngaphandle kobuhlungu.

  Ungazami ukuba umfel 'ukholo futhi uqhubeke nokuzivocavoca okukhulu ngenkathi usezinhlungwini. Lokhu kuzokhulisa kuphela amathuba okuqhubeka nomonakalo emilenzeni yakho.

  Uma unezingcezu ze-shin, ziphathe futhi uxoxe ngohlelo lokuphothula iziqu lokubuyela emuva ukuyozivocavoca nodokotela wakho, owelapha ngokomzimba, noma umqeqeshi.

  Ukuthatha

  Izicucu ze-Shin, noma i-MTSS, ukulimala okuvamile komlenze. Ukwelashwa ngaphambi kwesikhathi ngokuphumula nokufaka uqweqwe kungasiza ngempumelelo ukuphatha ubuhlungu. Zama ezinye izindlela zokuvivinya umzimba ezinomthelela ophansi lapho ubuhlungu bakho buphela.

  Ezinye izindlela zokwelashwa zingenzeka uma ubuhlungu buqhubeka noma ukulimala kugcina kuphindelela. Ucwaningo oluningi luyadingeka ukuqhathanisa ukusebenza kwalezi zinketho.

  Ukuhlinzwa akuvamile futhi kuyindlela yokugcina lapho konke okunye kwehluleka.

  Kubaluleke kakhulu ukufaka uhlelo lwakho lokuzivocavoca noma umsebenzi kancane kancane, lapho ubuhlungu bakho sebudambile. Xoxa ngezindlela zokuvimbela nodokotela wakho noma owelapha ngokomzimba.