Mankhwala a Shin Splint

Zamkati

• Mankhwala apanyumba paziphuphu
• Pumulani, koma osati ochulukirapo
• Ice
• Kwezani
• Anti-inflammatories ndi kupweteka kumachepetsa
• Kupanikizika
• Kusisita
• Pang`onopang`ono kubwerera ku ntchito
• Njira zina zochiritsira zopindika
• Thandizo lakuthupi lazitsulo
• Mankhwala osokoneza bongo opindika
• Nsapato zimasinthasintha
• Shin imapangitsa chidwi cha fascia
• Kutema mphini pazitsulo
• Jekeseni wa zibangili za shin
• Palibe zolimba kapena zopindika
• Zifukwa zowonana ndi dokotala za ziphuphu
• Chithandizo cha opangira ma shin
• Kufunika kwa mankhwala opindika
• Kutenga

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Shin splints ndi dzina lowawa kapena kupweteka kwa mwendo wapansi, m'mphepete mwamkati mwa fupa la shin (tibia).

Shin splints amadziwika kuti medial tibial stress syndrome (MTSS). Vutoli lakhala likuzindikiridwa ndikuchiritsidwa kwa zaka zambiri, koma makina enieni omwe amayambitsa ululu samamveka bwino.

Ndizovulaza wamba kwa othamanga, ovina, othamanga, ndi omwe ali asitikali, koma aliyense amene akuyenda, kuthamanga, kapena kulumpha atha kupanga zipsinjo zazitsulo chifukwa chapanikizika mwendo mobwerezabwereza kapena kupitirira muyeso. Nazi zomwe mungachite.

Mankhwala apanyumba paziphuphu

Nayi njira yothandizira kunyumba yomwe mungagwiritse ntchito kudzisamalira:

Pumulani, koma osati ochulukirapo

Ndikofunika kuti mudzipumulitse kuntchito zamphamvu, mpaka ululu wanu utatha. Mungafunike kupumula kwa milungu ingapo.

Osayimitsa zochitika zonse, zokhazokha zomwe zimakupweteketsani mtima kapena zomwe zimalimbitsa miyendo yanu molimbika. Kuti muchite masewera olimbitsa thupi, yesetsani kuchita zinthu zochepa monga:

• kusambira
• njinga zokhazikika
• kuyenda
• kuyenda madzi
• zolimbitsa thupi pamakina elliptical

Pamene ululu wanu wakula kapena waima, bwererani kuzochita zanu zakale kapena zochita masewera olimbitsa thupi. Ngati muthamanga, mwachitsanzo, thawirani pansi kapena udzu ndikuyamba kwakanthawi kochepa. Pang'onopang'ono kuwonjezera nthawi yanu yochita masewera olimbitsa thupi.

Ice

Gwiritsani madzi oundana kapena ozizira pamapazi anu kwa mphindi 15 mpaka 20 nthawi imodzi, katatu kapena kasanu patsiku. Izi zidzakuthandizani kuchepetsa kupweteka ndi kutupa. Pitirizani kumwa mankhwalawa kwa masiku angapo.

Kukutira ayezi mu chopukutira chopyapyala kumatha kupangitsa kuti mukhale bwino kwa miyendo yanu. Muthanso kugwiritsa ntchito phukusi lozizira kuti mutikize malo opweteka.

Kwezani

Mukakhala pansi kapena mutagona, sungani miyendo yanu pamiyendo kuti muchepetse kutupa. Mfundo ndiyoti mukweze miyendo yanu pamlingo wokwera kuposa mtima wanu.

Anti-inflammatories ndi kupweteka kumachepetsa

Tengani mankhwala osokoneza bongo osagwiritsa ntchito kutupa (NSAID) monga:

• ibuprofen (Advil, Motrin IB)
• naproxen (Aleve)
• acetaminophen (Tylenol)

Kupanikizika

Dokotala wanu angakulimbikitseni kuti muvale masitonkeni kapena ma bandeji mukamachita masewera olimbitsa thupi. Manja opondera amatha kugulitsidwa m'masitolo ogulitsa zinthu, malo ogulitsa mankhwala osokoneza bongo, kapena pa intaneti.

Kafukufuku wa 2013 wokhudzana ndi kusunthika kwa masitonkeni othamanga anali osakwanira. Masokosi adachepetsa kutupa kwa mwendo wakumunsi atatha kuthamanga, koma sanapange kusiyana pakumva kupweteka kwa mwendo.

Kusisita

Mutha kuyesa kudzitumizira uthenga wa zowawa, pogwiritsa ntchito chowongolera thovu m'mphuno mwanu.

Pang`onopang`ono kubwerera ku ntchito

Kubwerera pang'onopang'ono pamasewera anu akale kapena zochitika zanu ndibwino kwambiri. Kambiranani za dongosolo lomwe lingaperekedwe ndi dokotala wanu, othandizira, kapena wophunzitsa. Kafukufuku wina akuwonetsa kuchepa kwa 50% pamphamvu, kutalika, komanso kuchuluka kwa zomwe mumachita poyamba.

Njira zina zochiritsira zopindika

Kupumula ndi mapaketi a ayezi zimawerengedwa kuti ndizofunikira kwambiri pazomwe mungachite munthawi yoyipa, kapena, kuyamba, kwa mabala anu.

Ngati kupweteka kwanu kukupitilira kapena ngati mukufuna "kuthana nawo," mungafune kukambirana njira zina zamankhwala ndi dokotala wanu.

Palibe zofufuza zambiri zoyendetsedwa ngati mankhwala ena ndi othandiza kuposa ena.

Thandizo lakuthupi lazitsulo

Katswiri wothandizira amatha kukupatsani masewera olimbitsa thupi kuti mutambasule ndikulimbitsa nyama yanu ya ng'ombe ndi minofu.

Mukakhala kuti simumva kuwawa, wothandiziranso amathanso kukupatsani masewera olimbitsa thupi kuti alimbitse minofu yanu yayikulu. Ngati ndi kotheka, wothandizira amatha kupereka zochitika zina kuti athetse vuto lililonse lamtundu uliwonse kapena lamankhwala lomwe lingakupangitseni kuti mupeze zonunkhira.

Njira zina zochiritsira zolimbitsa thupi zimaphatikizapo:

• pulsed ultrasound kuonjezera kufalikira ndikuchepetsa kutupa
• ultrasound ndi gel osakaniza kupweteka

• Mankhwala osokoneza bongo opindika

  Kugwiritsa ntchito mafunde amagetsi otsika mopepuka kumatha kukhala chithandizo chazitsulo zopindika ndipo kumatha kufupikitsa nthawi yakuchira.

  Mwaukadaulo, izi zimadziwika kuti extracorporeal shock wave therapy, kapena ESWT. Kafukufuku wa 2010 wa othamanga 42 adapeza kuti ESWT kuphatikiza pulogalamu yochita masewera olimbitsa thupi idakhala ndi zotsatira zabwino kuposa pulogalamu yochita masewera olimbitsa thupi yokha.

  Nsapato zimasinthasintha

  Chimodzi mwazinthu zofunika kuwunika ndikokwanira ndi kuthandizira kwa nsapato zanu zamasewera kapena zoyenda.

  Valani nsapato zokwanira bwino pantchito yanu. Nsapato zoyenera zimachepetsa chiopsezo chaziphuphu. Kwa anthu ena, kuwonjezera kwa ma insoles ochititsa chidwi kungakhale kothandiza.

  Dokotala angakutumizireni kwa katswiri wamiyendo (podiatrist) kuti akonzekeretse mafupa kuti akonze kusamvana kulikonse kumapazi anu. Mafupa am'manja amatha kugwira ntchito kwa anthu ena.

  Shin imapangitsa chidwi cha fascia

  Fascia (ambiri fasciae) amatanthauza minofu yolumikizana yomwe imakhudza minofu ndi ziwalo zina.

  Kafukufuku wocheperako yemwe adanenedwa mu 2014 adapeza kuti kukopa kwa fascia kumachepetsa kupweteka kwa othamanga okhala ndi zibangili ndikuwathandiza kuti achire mwachangu ndikuthamangira nthawi yayitali osamva ululu.

  Zimakhazikika pamalingaliro akuti kupweteka kwam'magazi (ndi mitundu ina yovulala) kumachokera ku fascia yosokonekera kapena kusokonekera pagawo losangalatsa. Dzinalo la chiphunzitsochi ndi mtundu wopatsa chidwi (FDM).

  Njira yogwiritsira ntchito mwamphamvu kupanikizika ndi chala chachikulu kuloza kumiyendo yakumunsi kupweteka ndikutsutsana. Malinga ndi sipanakhalepo mayesero aliwonse azachipatala kapena maphunziro a njirayi.

  Njira zambiri zamankhwala zamasewera zimagwiritsa ntchito FDM pochiza. Pali bungwe lapadziko lonse la FDM. Komabe, mchitidwe wake watsutsidwa.

  Kutema mphini pazitsulo

  Kafukufuku wocheperako yemwe adalengezedwa mchaka cha 2000 adapeza kuti kutema mphini kunathandiza kuchepetsa ululu othamanga othamanga ndi zibangili. Makamaka, kutema mphini kumathandiza othamanga kuti achepetse ma NSAID omwe amatenga chifukwa cha ululu.

  Wolemba kafukufukuyu akuti kafukufuku wina amafunika.

  Jekeseni wa zibangili za shin

  Ma jakisoni a Cortisone opweteka samalimbikitsidwa.

  Mitundu ya jakisoni yolimbikitsira machiritso imaphatikizaponso majakisoni amwazi wamagazi kapena plasma yolemera maplatelet, koma pali zowonetsa kuchita bwino.

  Palibe zolimba kapena zopindika

  Zolimba zamiyendo kapena ziboda zapezeka kuti sizigwira ntchito ndi zopindika. Koma atha kuthandiza ndi tibia fractures.

  

  Zifukwa zowonana ndi dokotala za ziphuphu

  Anthu ambiri okhala ndi zidutswa zamankhwala amachira ndi mankhwala opanda chithandizo kunyumba. Koma ndibwino kuti muwone dokotala ngati kupweteka kwanu kukupitirira kapena kuli kovuta. Angafune kuwunika kuti awone ngati pali kusweka kwa nkhawa, tendinitis, kapena vuto lina lomwe limakupweteketsani mwendo.

  Dokotala wanu amathanso kukulimbikitsani kuchita masewera olimbitsa thupi, njira zopewera, komanso mafupa a nsapato zanu. Kapenanso, atha kukutumizirani kwa sing'anga, katswiri wamankhwala, kapena wothandizira.

  Chithandizo cha opangira ma shin

  Nthawi zosowa kwambiri pomwe zibangili sizimayankha chithandizo chamankhwala, dokotala akhoza kunena kuti achite opaleshoni kuti athetse ululu. Pali kafukufuku wochepa pazotsatira za opaleshoni ya shin.

  Mu njira yotchedwa fasciotomy, dokotalayo amadula pang'ono minofu ya fascia pafupi ndi minofu yanu ya ng'ombe. Nthawi zina, opaleshoni imaphatikizapo kuwotcha (cauterizing) lokwera kwa tibia.

  Zotsatira zamaphunziro zili nazo. Kafukufuku wocheperako, wofufuza za othamanga 35 apamwamba omwe adachitidwa opaleshoni adapeza kuti 23 yasintha, 7 sinasinthe, ndipo 2 idakhala ndi zotsatira zoyipa. Kafukufuku wina wocheperako adapeza kuti mwa anthu omwe anali ndi opareshoni ya shin anali ndi zotsatira zabwino kapena zabwino.

  Kufunika kwa mankhwala opindika

  Ngati ululu wanu wa shin ukupitilira, ndikofunikira kukaonana ndi dokotala kuti akuthandizeni. Nthawi zina kusintha kosavuta pazochita zanu zolimbitsa thupi kapena nsapato zanu kumalepheretsa vutoli kuti lisabwererenso.

  Ndizothekanso kuti kupweteka kwa mwendo kwanu kuli ndi chifukwa china. Dokotala wanu angafune kuti mukhale ndi X-ray kapena mtundu wina wa sikani kuti muwone ngati muli ndi vuto la tibia kapena vuto lina mwendo wanu.

  Kuchiza ululu wopindika ndi kutenga njira zodzitetezera kuti zisabwererenso zimakupangitsani kuti musamve kupweteka.

  Musayese kukhala wofera chikhulupiriro ndikupitilizabe kuchita masewera olimbitsa thupi kwambiri mukamamva kuwawa. Izi zidzangokulitsa mwayi wowonjezeranso miyendo yanu.

  Mukakhala ndi zibangili, zithandizireni ndikukambirana pulogalamu yomaliza yobwerera kukachita masewera olimbitsa thupi ndi dokotala wanu, othandizira thupi, kapena wophunzitsa.

  Kutenga

  Shin splints, kapena MTSS, ndimavulala mwendo wamba. Kuchiza koyambirira ndi kupumula ndi icing kumatha kuthandizira kuthana ndi ululu. Yesani mitundu ina yochita zolimbitsa thupi ngati ululu wanu utatha.

  Njira zina zochiritsira ndizotheka ngati kupweteka kukupitilira kapena kuvulala kumabwerezabwereza. Kafufuzidwe kena kake kofunikira poyerekeza kuyanjana kwa njirazi.

  Kuchita maopareshoni ndikosowa ndipo ndi njira yomaliza pamene zina zonse zalephera.

  Ndikofunika kwambiri kuti muyambitsenso pulogalamu yanu yochita zolimbitsa thupi kapena zochitika pang'onopang'ono, ululu wanu utatha. Kambiranani njira zodzitetezera ndi dokotala kapena wothandizira.