Umhlahlandlela ophelele we-Shin Splints

-Delile

• Yini i-Shin Splints?
• Yini Ebangela Ukuhlukaniswa Kwe-Shin?
• Uyiphatha Kanjani Imicu Yesikhumba?
• Kwenzekani Uma Izicucu Ze-Shin Zingaphathwa?
• Ungazivikela Kanjani Izigxobo ze-Shin?
• Buyekeza kwe-

Ubhalisela imarathon, i-triathalon, noma umjaho wakho wokuqala we-5K, bese uqala ukugijima. Emasontweni ambalwa kamuva, ubona ubuhlungu obuhlabayo emlenzeni wakho ongezansi. Izindaba ezimbi: Kungenzeka kube yizicucu ze-shin, okunye kokulimala okujwayelekile kokuqeqeshwa kokukhuthazela. Izindaba ezimnandi: Akulona iqiniso kangako.

Qhubeka ufunde ngezimpawu, ukwelashwa, nokuvimbela izingcezu ze-shin, nokunye okunye odinga ukukwazi. (Bheka futhi: Ungakuvimbela Kanjani Ukulimala Okujwayelekile Kokugijima.)

Yini i-Shin Splints?

Izicucu ze-Shin, ezaziwa nangokuthi i-medial tibial stress syndrome (MTSS), ukuvuvukala komunye wemisipha yakho ye-shin lapho inamathela ethanjeni le-tibial (ithambo elikhulu emlenzeni wakho ophansi). Kungenzeka ngaphambili kwe-shin yakho (i-tibialis anterior muscle) noma ingaphakathi le-shin yakho (i-tibialis posterior muscle), kusho uRobert Maschi, DPT, owelapha ngokomzimba kanye noprofesa wezokwelapha e-Drexel University.

Imisipha yangaphakathi ye-tibialis yehlisa unyawo lwakho phansi futhi i-tibialis posterior imisipha ilawula ukubizwa konyawo lwakho (ukwehlisa i-arch yakho, noma ingaphakathi lonyawo lwakho, phansi). Ngokuvamile, ama-shin splints awakhululekile phambi komlenze ophansi ngesikhathi sokuzivocavoca. Ubuhlungu buvame ukubangelwa izinyembezi ezincane emisipheni lapho zinamathela khona ethanjeni.

Yini Ebangela Ukuhlukaniswa Kwe-Shin?

Izicucu ze-Shin empeleni ukulimala kohlobo futhi kuvame kakhulu kubagijimi (yize kungenzeka ngokuhamba ngebhayisikili ngokweqile noma ngokuhamba, futhi). Kunezimbangela eziningi ezihlukene zokuluka kwe-shin okuhlanganisa izici zomzimba (umjikelezo wemisipha yethole elincane, ukungahambi kahle kweqakala, imisipha ye-hip ebuthakathaka), i-biomechanics (ifomu eligijimayo, ukubiza ngokweqile), kanye ne-mileage yamasonto onke, kusho uBrett Winchester, DC, kanye nomfundisi we-biomechanics othuthukisiwe. e-Logan University's College of Chiropractic.

Njengoba ama-shin splints enziwa ukugcwala kokucindezeleka, ngokuvamile kwenzeka uma ugijima kakhulu, ngokushesha kakhulu, ngokushesha kakhulu, kusho uMaschi. Kungumphumela wokusuka ngokoqobo usuke ku-0 uye ku-60. (Okuhlobene: Abathumbi Be-Hip Ababuthakathaka Bangaba Ubuhlungu Bangempela Esinqeni Sabagijimi.)

Ngokwezokwelapha, ukuhlukumezeka okuphindaphindiwe endaweni efanayo kubangela ukuvuvukala, kuchaza uMatthew Simmons, M.D., udokotela wemithi yezemidlalo eNorthside Hospital Orthopedic Institute. Lapho inani lokuvuvukala lidlula ikhono lomzimba wakho lokuphulukisa ngokwanele (ikakhulukazi uma ungayeki umsebenzi obangela lokho), liyakha ezicutshini, okuholela ekucasukeni kwemisipha, imisipha, namathambo. Yilapho uzwa khona ubuhlungu. (Pssst...le nto ehlanyayo ikwenza ube lula ezingozini zokugijima.)

Uyiphatha Kanjani Imicu Yesikhumba?

Umusho akekho umgijimi ofuna ukuzwa: izinsuku zokuphumula. Njengoba izicucu ze-shin kungukulimala ngokweqile, indlela engcono kakhulu yokwenza ukugwema ukucindezelwa okuqhubekayo kwendawo — okuvame ukuthi kusho ukuthi ungabe usabaleka, kusho uDkt. Simmons. Ngalesi sikhathi, ungawela isitimela, isitimela samandla, i-foam roll, futhi welule.

Ngaphezulu kwemithi yokuphikisa (njengeMotrin ne-Aleve), iqhwa, ukuminyana, kanye nokutholwa kwezindlela zokukhwabanisa kuyizindlela ezifakazelwe zokusiza ukunciphisa ubuhlungu nokuvuvukala okubangelwa izingcezu ze-shin. Uma inganqamuki emasontweni amabili kuya kwamane, yiya kudokodo lakho noma kuchwepheshe wezempilo ukuze uthole ukwelashwa okuthuthukile. (Okuhlobene: Ukudla Oku-6 Ukuphulukisa Ukukusiza Ululame Ekulimaleni Okugijima Ngokushesha.)

Ukuze uvimbele ukuvela kabusha kwama-shin splints, uzodinga ukubhekana nembangela, hhayi nje izimpawu. Ngenxa yokuthi ziningi kakhulu izimbangela ezingaba khona kungase kube nzima ukukhomba futhi kungase kudinge izikhathi zokwelapha ngokomzimba ukuze zihlonzwe futhi zilungiswe. Ukwelapha ngokomzimba kungabhekana nokuguquguquka nokuhamba (kwethole, unyawo, kanye neqakala), amandla (i-foot arch, core, nemisipha ye-hip), noma ifomu (iphethini yesiteleka, i-cadence, ne-pronation), kusho uMaschi.

Kwenzekani Uma Izicucu Ze-Shin Zingaphathwa?

I-Shin splints yi-NBD uma uphumule. Kepha uma ungakwenzi? Uzoba nezinkinga ezibucayi ngokwengeziwe. Uma izintambo ze-shin zishiywe zingalashwa futhi / noma uqhubeka nokusebenza kuzo, ithambo lingase liqale ukuphuka, okuzoba ukuphuka kokucindezeleka. Uzofuna ukukugwema ngazo zonke izindlela ngoba ukuphuka kwetibia kudinga amasonto amane kuya kwayisithupha okuphumula nokululama okuphelele futhi kungadinga nebhuzu lokuhamba noma izinduku. Izinsuku ezimbalwa noma amaviki okuphumula kungcono kakhulu kunezinyanga zokululama. (Bheka futhi: Izinto Ezi-6 Zonke Izipiliyoni Zomgijimi Lapho Zibuya Ekulimaleni)

Ungazivikela Kanjani Izigxobo ze-Shin?

Uma uqeqeshela imijaho emikhulu yokukhuthazela, ukulimala okuncane kungenzeka kungagwemeki, kepha ukwazi ukuthi yini ebangela izingcezu zezinwele nokuthi ungazivimbela kanjani, kuzokugcina uphilile futhi kubuyise ukuphuma kwakho ugandaganda ngokushesha.

Qala kancane.Yenza kabusha ukugijima kwakho kancane kancane ngokwanda nge-mileage nangejubane. UMaschi uncoma ukuthi ukhuphule ubude besikhathi sakho sokugijima noma ibanga ngesilinganiso esikhulu samaphesenti ayi-10 kuye kwangama-20 ngeviki. (I-Ex: Uma ugijime inani lamamayela ayi-10 kuleli sonto, ungagijimi ngaphezu kwamamayela ayi-11 noma ayi-12 ngesonto elizayo.) Unezela nokuthi ukushintshela ezicathulweni zamathambo noma ezokulawula ukunyakaza kunganciphisa ukubiza ngokweqile futhi kuthuthukise umthwalo i-tibialis posterior (isikhumbuzi: leso yisisipha esingaphakathi kwe-shin yakho). (Futhi, qiniseka ukuthi izicathulo zakho zokugijima zinalezi zimfanelo ezimbili ezishintsha umdlalo nokuthi awugijimi ngezicathulo ezindala.)

Bheka ifomu lakho eligijimayo. Ukushaya phansi ngonyawo lwakho kude kakhulu kuyiphutha elivamile le-biomechanics. "Ukulungisa ifomu ukuze isiteleka singaphansi kwezinqe zakho kuzokuvimbela izingcezu zensimbi ezimweni eziningi," kusho uWinchester. Ama-hips aqinile noma ama-glute abuthakathaka ngokuvamile yimbangela, njengoba ushayela phambili ngemilenze ephansi nezinyawo kunezinqulu zakho kanye nama-glutes.

Nweba — futhi welulekwanele. Ukwelula akukwazi ukuvimbela ama-shin splints ngokwakho, kodwa kungathuthukisa izici eziholela ekuhlanganiseni kwe-shin. Isibonelo, ithenda eliqinile le-Achilles noma okhalweni oluqinile kungadala imishini yokusebenza engajwayelekile, futhi lelo fomu elingalungile lingaholela ekulimaleni ngokweqile, kusho uDkt Simmons.

Ngemuva kokuthola izingcezu ze-shin, futhi ungazuza ngokwelula imisipha ezungeze i-shin ukuvumela ukubuyela kumakhenikhi ajwayelekile. Faka ithole elimile elinwebekayo kanye ne-dorsiflexor elula ehlezi (hlala nebhande noma ithawula eliboshelwe onyaweni lwakho, bese ubuyisela izinzwane zakho emuva ngasesinqeni sakho) ohlelweni lwakho, kusho uMaschi.

Ukwenza ukwelula okukodwa imizuzwana emihlanu noma eyishumi ngaphambi kokuqalisa akwanele: Ngokufanelekile, uzokwelula imilenze yakho ephansi ezindizeni eziningi futhi ngamandla, kusho uWinchester. Isibonelo, ingabe le nkonyane ilula ukuphindaphinda okungu-10, amasethi ama-3 kuye kwangama-5 nsuku zonke ukuthola imiphumela emihle. (Bheka futhi: 9 Running Stretches to Do After Every Single Run.)

Ungakhohlwa ukuwela isitimela. Ukugijima kungase kube yinto yakho, kodwa ngeke kube ngokwakhokuphela into. Yebo, lokhu kungaba nzima uma sonke isikhathi sakho usichitha uqeqesha umjaho wokukhuthazela kepha khumbula ukuqeqeshwa kwamandla okungaguquguquki kanye nenqubo yokwelula kufanele ube nakho umgijimi onempilo. Amandla akho kufanele avele kumgogodla wakho kanye nama-glutes, ngakho-ke ukuqinisa lezi zindawo kuzothuthukisa ukugijima kwemishini futhi kusize ukugwema ukulimala ezindaweni ezibuthakathaka, kusho uMaschi. (Zama uhlelo lokuqeqeshwa kwesisindo oluhlobene nokugijima njengalo msebenzi wokugcina wamandla wabagijimi.)

Ukuze uqinise ngokuqondile imisipha yomlenze ophansi (ongase ube mfushane futhi uqine, ngenxa yama-shin splints), engeza inkonyane iphakamisa esimisweni sakho. Ngenkathi umile, phakamisa izinzwane zakho ngokubala kwesekhondi elilodwa bese wehlela phansi ngokubala kwemizuzwana emithathu. Isigaba se-eccentric (ukubuyela emuva) sibaluleke kakhulu ekuzivocavoca umzimba futhi kufanele senziwe kancane, kusho iWinchester. (Okuhlobene: Kungani Bonke Abagijimi Badinga Ibhalansi Nokuqeqeshwa Kokuzinza)

Buyekeza kwe-