Shin splints - kudzisamalira

Shin splints amapezeka mukamamva kupweteka kutsogolo kwa mwendo wanu wapansi. Zowawa zazitsulo zimachokera pakutupa kwa minofu, minyewa, ndi mafupa ozungulira. Shin splints ndimavuto ofala kwa othamanga, ochita masewera olimbitsa thupi, ovina, komanso olemba usilikali. Komabe, pali zinthu zomwe mungachite kuti muchiritse mapangidwe ake ndikuwathandiza kuti asawonongeke.

Shin splints ndimavuto owonjezera. Mumalandira zibangili polumikizira minofu yanu yamiyendo, minyewa kapena mafupa.

Shin splints zimachitika chifukwa chogwiritsa ntchito mopitilira muyeso kapena kuchita zochuluka kapena kuwonjezeka kwamaphunziro.Nthawi zambiri, zochitikazi zimakhudza kwambiri komanso kubwereza zolimbitsa miyendo yanu yakumunsi. Ichi ndichifukwa chake othamanga, ovina, komanso ochita masewera olimbitsa thupi nthawi zambiri amakhala opunduka. Zochitika zomwe zimayambitsa ziboda ndi izi:

• Kuthamanga, makamaka pamapiri. Ngati ndinu wothamanga watsopano, ndiye kuti muli pachiwopsezo chachikulu chaziphuphu.
• Kukulitsa masiku anu ophunzitsidwa.
• Kuchulukitsa chidwi chamaphunziro, kapena kupita kutali.
• Kuchita masewera olimbitsa thupi omwe amayima pafupipafupi ndikuyamba, monga kuvina, basketball, kapena maphunziro ankhondo.

Muli pachiwopsezo chaziphuphu ngati:

• Khalani ndi mapazi athyathyathya kapena olimba kwambiri.
• Gwiritsani ntchito malo olimba, monga kuthamanga mumsewu kapena kusewera basketball kapena tenisi kukhothi lolimba.
• Osavala nsapato zoyenera.
• Valani nsapato zakutha. Nsapato zothamanga zimataya kupitirira theka la kuthekera kwawo kopatsa chidwi mtunda wa makilomita 400).

Zizindikiro zake ndi izi:

• Ululu m'modzi kapena mwendo wonse
• Kuthwa kapena kuzimiririka, ululu wopweteka patsogolo panu
• Ululu mukamakankhira pazitsulo zanu
• Ululu womwe umakulirakulira mukamachita masewera olimbitsa thupi komanso mutatha
• Ululu womwe umakhala bwino ndikupuma

Ngati muli ndi zotupa zowoneka bwino, miyendo yanu imatha kupweteka ngakhale simukuyenda.

Yembekezerani kuti mukufunikira kupumula masabata awiri kapena anayi pamasewera anu kapena masewera olimbitsa thupi.

• Pewani kubwereza mobwerezabwereza mwendo wanu wam'munsi kwa milungu iwiri kapena iwiri. Sungani zochitika zanu pakungoyenda komwe mumachita tsiku lanu lokhazikika.
• Yesani zochitika zina zochepa malinga ngati simumva zowawa, monga kusambira, makina a elliptical, kapena njinga.

Pambuyo pa masabata awiri kapena anayi, ngati ululu watha, mutha kuyamba ntchito zanu zachizolowezi. Onjezerani ntchito yanu pang'onopang'ono. Ululu ukabwerera, siyani kuchita masewera olimbitsa thupi nthawi yomweyo.

Dziwani kuti zotumphukira zimatha kutenga miyezi 3 mpaka 6 kuti zichiritse. MUSAYE kuthamangiranso ku masewera anu kapena masewera olimbitsa thupi. Mutha kudzipwetekanso nokha.

Zinthu zomwe mungachite kuti muchepetse mavuto ndizo:

• Ikani miseche yanu. Ice nthawi zingapo patsiku kwa masiku atatu kapena mpaka ululu utatha.
• Chitani zolimbitsa thupi.
• Tengani ibuprofen, naproxen, kapena aspirin kuti muchepetse kutupa ndikuthandizani ndi ululu. Dziwani kuti mankhwalawa amakhala ndi zovuta zina ndipo amatha kuyambitsa zilonda zam'mimba ndikutuluka magazi. Lankhulani ndi dokotala wanu za kuchuluka kwa zomwe mungatenge.
• Gwiritsani ntchito zothandizira. Lankhulani ndi dokotala wanu komanso wothandizira zakuthupi za kuvala nsapato zoyenera, komanso za ma insoles kapena maotchi apadera ovala mkati mwa nsapato zanu.
• Gwiritsani ntchito ndi wothandizira. Amatha kugwiritsa ntchito njira zochizira zomwe zitha kuthandizira kupweteka. Amatha kukuphunzitsani zolimbitsa thupi kuti mulimbikitse minofu yanu yamiyendo.

Pofuna kupewa ziboda kuti zisabwererenso:

• Musakhale ndi ululu kwa milungu iwiri musanabwerere kuntchito yanu.
• MUSAPEZE mopitirira muyeso pochita masewera olimbitsa thupi. MUSABWERETSE kumlingo wanu wakale wamphamvu. Pitani pang'onopang'ono, kwakanthawi kochepa. Lonjezani maphunziro anu pang'onopang'ono.
• Tenthetsani ndi kutambasula musanachite masewera olimbitsa thupi komanso mukatha.
• Ikani zipsinjo zanu mutatha kuchita masewera olimbitsa thupi kuti muchepetse kutupa.
• Pewani malo olimba.
• Valani nsapato zoyenera ndikuthandizidwa ndi padding.
• Ganizirani kusintha mawonekedwe omwe mumaphunzira.
• Sitima yopitilira ndikuwonjezera zolimbitsa thupi zochepa, monga kusambira kapena kupalasa njinga.

Shin splints nthawi zambiri samakhala yovuta. Imbani wothandizira zaumoyo wanu ngati:

• Mukumva kuwawa ngakhale kupumula, icing, ndi kupweteka kumachepetsa pakatha milungu ingapo.
• Simukudziwa ngati ululu wanu umayambitsidwa ndi mabala.
• Kutupa m'miyendo yanu yakumunsi kukukulira.
• Khungu lanu ndi lofiira ndipo limamva kutentha.

Wothandizira anu atha kutenga x-ray kapena kuyesa zina kuti awonetsetse kuti mulibe vuto lapanikizika. Muyang'ananso kuti muwonetsetse kuti mulibe vuto lina, monga tendonitis kapena compartment syndrome.

Kupweteka kwam'munsi - kudzisamalira; Ululu - ma shins - kudzisamalira; Anterior tibial ululu - kudzisamalira; Matenda apakati a tibial - kudzisamalira; MTSS - kudzisamalira; Kuchita zolimbitsa thupi zolimbitsa thupi - kudzisamalira; Tibial periostitis - kudzisamalira; Zithunzi zapambuyo tibial shin - kudzisamalira

Marcussen B, Hogrefe C, Amendola A. Kupweteka kwamiyendo ndi zida zamagulu zamagulu. Mu: Miller MD, Thompson SR, olemba. DeLee ndi Drez's Orthopedic Sports Medicine. Wolemba 4. Philadelphia, PA: Elsevier Saunders; 2015: mutu 112.

Pallin DJ. Bondo ndi mwendo wakumunsi. Mu: Makoma RM, Hockberger RS, Gausche-Hill M, eds. Rosen's Emergency Medicine: Concepts and Clinical Practice. 9th ed. Philadelphia, PA: Elsevier; 2018: chap 50.

Rothmier JD, Harmon KG, O'Kane JW. Mankhwala amasewera. Mu: Rakel RE, Rakel DP, olemba. Buku Lophunzitsira La Banja. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: chap 29.

Stretanski MF. Zida Zowala. Mu: Frontera WR, Silver JK, Rizzo TD, olemba. Zofunikira pa Thupi Lathupi ndi Kukonzanso. Wachitatu ed. Philadelphia, PA: Elsevier Saunders; 2015: chap 78.

• Kuvulala Kwamiyendo ndi Kusokonezeka
• Kuvulala kwa Masewera