Nchiyani Chimayambitsa Kupweteka Kwa Shin Mukuyenda kapena Kuthamanga?

Zamkati

• Zowala za Shin
• Zizindikiro
• Chithandizo
• Kupsinjika kwa nkhawa
• Zizindikiro
• Chithandizo
• Matenda a chipinda
• Zizindikiro
• Chithandizo
• Kupewa kupweteka kwa msana poyenda
• Tengera kwina

Ngati simukukhala bwino kutsogolo kwa mwendo wanu wapansi mukamayenda, mutha kukhala:

• ziphuphu
• kusweka kwa nkhawa
• matenda a chipinda

Dziwani zambiri zavulala lomwe lingachitike ndi momwe mungachitire ndi kupewa.

Zowala za Shin

M'madera azachipatala, ma shin omwe amadziwika kuti medial tibial stress syndrome. Izi zikutanthauza ululu womwe umakumana nawo tibia, fupa lalitali kutsogolo kwa mwendo wanu wakumunsi.

Shin splints ndimatenda akuchulukirachulukira omwe nthawi zambiri amakumana ndi othamanga, ovina, komanso omwe amapita usilikali. Nthawi zambiri zimachitika ndikusintha kapena kulimbitsa thupi zolimbitsa thupi zomwe zimagwiritsa ntchito minyewa, minofu ndi mafupa.

Zizindikiro

Ngati muli ndi zotumphukira, mungakhale ndi:

• kupweteka pang'ono kutsogolo kwa mwendo wakumunsi
• zowawa zomwe zimawonjezeka pakuchita masewera olimbitsa thupi, monga kuthamanga
• ululu mkati mwamkati mwa thambo lanu
• kutupa kwamiyendo mofatsa

Chithandizo

Shin splints amatha kuchiritsidwa ndi kudzisamalira, kuphatikizapo:

• Pumulani. Ngakhale muyenera kupewa zinthu zomwe zimapweteka, mutha kuchita nawo masewera olimbitsa thupi, monga kupalasa njinga kapena kusambira.
• Kupweteka kumachepetsa. Kuti muchepetse kusapeza bwino, yesetsani kuchepetsa kupweteka kwa pachuma, monga acetaminophen (Tylenol), naproxen sodium (Aleve), kapena ibuprofen (Advil).
• Ice. Kuti muchepetse kutupa, ikani mapaketi oundana panja kanayi mpaka kanayi patsiku kwa mphindi 15 mpaka 20 nthawi imodzi.

Kupsinjika kwa nkhawa

Kupweteka kwa mwendo wanu wakumunsi kumatha kuyambika chifukwa chakuphwanyaphwanya m'chiuno mwanu chotchedwa kusweka kwa nkhawa, kapena kuphwanya kokwanira mu fupa.

Kuphulika kwa nkhawa kumachitika chifukwa chogwiritsa ntchito mopitirira muyeso. Ndizofala kwambiri pamasewera obwerezabwereza, monga kuthamanga, basketball, mpira, komanso masewera olimbitsa thupi.

Zizindikiro

Ngati mukuvutika ndi tibia yanu, mutha kukumana ndi izi:

• kupweteka kochepa komwe kumatha kupezeka kudera linalake pamtundu wanu
• kuvulaza
• kufiira
• kutupa pang'ono

Chithandizo

Ma fracture opsinjika amatha kuthandizidwa ndi njira ya RICE:

• Pumulani. Siyani ntchito yomwe mukukhulupirira kuti ndiyomwe idawonongeka mpaka dokotala wanu atakonza. Kuchira kumatha kutenga milungu 6 mpaka 8.
• Ice. Ikani ayezi kuderalo kuti muchepetse kutupa ndi kutupa.
• Kupanikizika. Manga mendo wanu wapansi ndi bandeji wofewa kuti muteteze zina.
• Kukwera. Kwezani mwendo wanu wakumunsi pamwamba kuposa mtima wanu nthawi zonse momwe mungathere.

Matenda a chipinda

Kupweteka kwa msana wanu kumatha kuyambitsidwa ndi matenda am'chipinda, omwe amadziwikanso kuti chipinda chazovuta kwambiri.

Matenda a chipinda ndi minofu ndi mitsempha yomwe imayamba chifukwa cha masewera olimbitsa thupi. Amakonda kwambiri othamanga, osewera mpira, skiers, ndi osewera mpira.

Zizindikiro

Ngati muli ndi matenda m'chipinda chanu chakumunsi, mutha kukhala ndi izi:

• kupweteka
• kuyaka
• kuphwanya
• zolimba
• dzanzi kapena kumva kulasalasa
• kufooka

Chithandizo

Chithandizo cha matenda am'chipinda chimaphatikizapo:

• chithandizo chamankhwala
• amalowetsa nsapato
• anti-yotupa mankhwala
• opaleshoni

Ngati matenda am'chipindacho amakhala ovuta - omwe amathandizidwa ndi zoopsa - imakhala ngozi yadzidzidzi.

Dokotala wanu ayenera kuti amalangiza fasciotomy. Iyi ndi njira yochitira opaleshoni pomwe amatsegula fascia (minofu yanga) ndi khungu kuti athetse kupsinjika.

Kupewa kupweteka kwa msana poyenda

Zomwe zimayambitsa zowawa zimatha kugwiritsidwa ntchito mopitirira muyeso. Gawo loyamba lopewa kupweteka kwa msana ndikuchepetsa zolimbitsa thupi.

Zina zomwe mungachite ndi izi:

• Onetsetsani kuti muli ndi nsapato zoyenera ndi zoyenera komanso zokuthandizani.
• Ganizirani kugwiritsa ntchito mafupa, poyikira phazi komanso mayamwidwe.
• Tenthetsani musanachite masewera olimbitsa thupi. Onetsetsani kuti mutambasule bwino.
• Sankhani malo abwino olimbitsa thupi. Pewani malo olimba, malo osagwirizana, ndi malo osanjikiza.
• Pewani kusewera kudzera mu zowawa.

Tengera kwina

Ngati muli ndi ululu wosafotokozedwa mukamayenda kapena kuthamanga, mutha kukhala mukukumana ndi:

• ziphuphu
• kusweka kwa nkhawa
• matenda a chipinda

Onetsetsani kuti mwapita kukaonana ndi dokotala kuti athe kuzindikira zomwe zimayambitsa vuto lanu. Akhozanso kukhazikitsa njira yothandizira kuti athetse ululu wanu ndikubwezeretsanso.