Chitsogozo Chokwanira cha Shin Splints

Zamkati

• Kodi Shin Splints Ndi Chiyani?
• Kodi Chimayambitsa Zomangamanga za Shin N'chiyani?
• Kodi Mumatani?
• Kodi Chimachitika Ndi Chiyani Ngati Shin Splints Sakuchitiridwa Chithandizo?
• Kodi Mungapewe Bwanji Zilembo Zonyezimira?
• Onaninso za

Mumalembetsa mpikisano wa marathon, triathalon, kapena ngakhale mpikisano wanu woyamba wa 5K, ndikuyamba kuthamanga. Patatha milungu ingapo, mukuwona kupweteka kwakunjenjemera m'munsi mwanu. Nkhani zoipa: Zikuwoneka kuti ndi zopindika, chimodzi mwazovulala zomwe zimapweteka kwambiri. Nkhani yabwino: Sizoopsa.

Pemphani kuti mupeze zizindikilo, chithandizo, komanso kupewa zopindika, kuphatikiza china chilichonse chomwe muyenera kudziwa. (Onaninso: Momwe Mungapewere Kuvulala Komwe Anthu Ambiri Amachita Kuvulala.)

Kodi Shin Splints Ndi Chiyani?

Shin splints, yomwe imadziwikanso kuti medial tibial stress syndrome (MTSS), ndikutupa mu umodzi mwaminyewa yanu yomwe imagwira fupa la tibial (fupa lalikulu m'munsi mwanu). Zitha kuchitika kutsogolo kwa msana wanu (tibialis anterior muscle) kapena mkati mwanu (tibialis posterior muscle), atero a Robert Maschi, DPT, othandizira thupi komanso othandizira pulofesa wazachipatala ku Drexel University.

Minofu yakutsogolo ya tibialis imatsitsira phazi lanu pansi ndipo tibialis posterior minofu imayang'anira kutchulidwa kwa phazi lanu (kutsitsa chingwe chanu, kapena mkati mwa phazi lanu, pansi). Kawirikawiri, zitsulo za shin zimakhala zovuta kutsogolo kwa mwendo wapansi panthawi yochita masewera olimbitsa thupi. Ululu nthawi zambiri umayamba chifukwa cha misozi yaying'ono mu minofu yomwe imamangiriza ku fupa.

Kodi Chimayambitsa Zomangamanga za Shin N'chiyani?

Zipilala za Shin ndizovulaza kwambiri ndipo zimakhala zofala kwambiri kwa othamanga (ngakhale zimatha kuchitika chifukwa chokwera njinga kapena kuyenda kwambiri, nawonso). Pali zifukwa zambiri zosiyana siyana za ziwombankhanga kuphatikizapo makhalidwe (thupi laling'ono la ng'ombe, kuchepa kwa mawondo, minofu yofooka ya m'chiuno), biomechanics (mawonekedwe othamanga, kutchulidwa mopitirira muyeso), ndi ma mileage sabata iliyonse, akutero Brett Winchester, DC, ndi mlangizi wapamwamba wa biomechanics ku Logan University's College of Chiropractic.

Popeza kupindika kwa shin kumayambitsidwa ndi kupsinjika, kumachitika nthawi zambiri mukathamanga kwambiri, mwachangu, posachedwa, Maschi akuti. Ndi zotsatira za kuchoka pa 0 mpaka 60. (Zokhudzana: Olanda M'chiuno Ofooka Atha Kukhala Kuwawa Kweniyeni Kwa Othamanga.)

Zachipatala, kupwetekedwa mobwerezabwereza m'dera lomwelo kumayambitsa kutupa, akufotokoza Matthew Simmons, M.D., dokotala wamankhwala a masewera ku Northside Hospital Orthopedic Institute. Pamene kuchuluka kwa kutupa kumaposa mphamvu ya thupi lanu kuti muchiritse mokwanira (makamaka ngati simusiya ntchito yomwe imayambitsa), imamanga m'matumbo, zomwe zimayambitsa kupsa mtima kwa tendons, minofu, ndi mafupa. Ndipamene umamva ululu. (Pssst ... chinthu chopenga ichi chimakupangitsani kukhala pachiwopsezo chovulala.)

Kodi Mumatani?

Mawu akuti palibe wothamanga akufuna kumva: masiku opuma. Popeza kuti zipolopolo za shin zimavulaza mopambanitsa, njira yabwino kwambiri ndiyo kupeŵa kupsyinjika kosalekeza kwa malowo—komwe kaŵirikaŵiri kumatanthauza kukhala ndi nthaŵi yotalikirapo yothamanga, akutero Dr. Simmons. Munthawi imeneyi, mutha kuwoloka njanji, sitima yamphamvu, mpukutu wa thovu, ndikutambasula.

Mankhwala opangira mankhwala (monga Motrin ndi Aleve), ayezi, kuponderezana, ndi acupuncture ndi njira zotsimikiziridwa zothandizira kuchepetsa ululu ndi kutupa komwe kumayambitsidwa ndi shin splints. Ngati sichichepa pakatha milungu iwiri kapena inayi, pitani kwa dokotala wanu kapena chipatala kuti mupeze chithandizo chapamwamba kwambiri. (Zokhudzana: 6 Chakudya Chakuchiritsirani Kukuthandizani Kuchira Kuvulala Mofulumira.)

Pofuna kupewa kubwerezabwereza kwa zidutswazo, muyenera kuthana ndi vutoli, osati zongopeka chabe. Chifukwa pali zifukwa zambiri zomwe zingatheke zimakhala zovuta kuzitchula ndipo zingafunike magawo ochiritsira kuti azindikire ndi kukonza. Thandizo lolimbitsa thupi limatha kuthana ndi kusinthasintha komanso kuyenda (kwa mwana wa ng'ombe, phazi, ndi akakolo), mphamvu (mitsempha ya phazi, pachimake, ndi minofu ya m'chiuno), kapena mawonekedwe (kugunda, cadence, ndi katchulidwe), akutero Maschi.

Kodi Chimachitika Ndi Chiyani Ngati Shin Splints Sakuchitiridwa Chithandizo?

Zingwe za Shin ndi NBD ngati mupuma. Koma ngati simutero? Mudzakhala ndi nkhani zazikulu kwambiri pafupi. Ngati zitsulo za shin zisiyidwa popanda kuthandizidwa ndipo / kapena mukupitirizabe kuthamanga pa iwo, fupa likhoza kuyamba kusweka, lomwe lidzakhala kupasuka kwachisokonezo. Muyenera kupewa izi zivute zitani popeza tibia itaphulika imafuna milungu inayi kapena isanu ndi umodzi yopumula kwathunthu ndikuchira ndipo ingafunikenso nsapato zoyenda kapena ndodo. Kutha masiku kapena milungu ingapo kuthamanga kuli bwino kuposa miyezi yakuchira. (Onaninso: Zinthu 6 Zomwe Wothamanga Aliyense Amakumana Nazo Akabwerera Kuvulala)

Kodi Mungapewe Bwanji Zilembo Zonyezimira?

Ngati mumachita masewera othamanga, kuvulala pang'ono kumatha kupezeka, koma kudziwa zomwe zimayambitsa mabala ndi momwe mungazitetezere, kumakupatsani thanzi ndikukubwezeretsani pang'onopang'ono.

Yambani pang'onopang'ono.Kwezani kuthamanga kwanu pang'onopang'ono ndikuwonjezera mtunda ndi liwiro. Maschi amalimbikitsa kuti muwonjezere kutalika kwa nthawi kapena mtunda wanu ndi 10 mpaka 20 peresenti pasabata. (Chitsanzo: Ngati munathamanga makilomita 10 sabata ino, musathamangire mailosi 11 kapena 12 sabata yamawa.) Ananenanso kuti kusinthira ku orthotics kapena nsapato zowongolera kuyenda kungachepetse katchulidwe kochulukira ndikuwongolera katundu pa tibialis posterior (chikumbutso: ndiwo minofu mkati mwanu). (Kuphatikiza apo, onetsetsani kuti nsapato zanu zothamanga zili ndi mawonekedwe awiri osintha masewerawa komanso kuti simukuthamanga nsapato zakale.)

Onani mawonekedwe anu othamanga. Kugunda pansi ndi phazi lanu patsogolo kwambiri ndi cholakwika chodziwika bwino cha biomechanics. "Kukonza mawonekedwe kuti malo omenyera akhale pansi pa m'chiuno mwako kumalepheretsa kuti zitseko zitseke nthawi zambiri," akutero Winchester. Chiuno cholimba kapena glute ofooka nthawi zambiri chimakhala choyambitsa, pamene mukuyendetsa kutsogolo ndi miyendo ndi mapazi anu m'munsi osati mchiuno mwanu.

Tambasula-ndipo tambasulazokwanira. Kutambasula sikungalepheretse zokha, koma kumatha kusintha zinthu zomwe zimayambitsa zibowo. Mwachitsanzo, kulumikizana kolimba kwa Achilles kapena chiuno cholimba kumatha kuyambitsa makina othamanga, ndipo mawonekedwe olakwikawo atha kubweretsa kuvulala mopitirira muyeso, akutero Dr. Simmons.

Mutatha kukhala ndi ma shin splints, mungapindulenso ndi kutambasula minofu yozungulira shin kuti mulole kubwerera ku makina abwino. Phatikizani nyama yang'ombe yoyimirira ndikukhala dorsiflexor (khalani ndi kansalu kapena thaulo yolumikizidwa kumapazi anu, ndipo sinthani zala zanu kumbuyo kwanu) muntchito yanu, akutero Maschi.

Kuchita kutambasula kumodzi kwa masekondi 5 kapena 10 musanayambe kuthamanga sikokwanira: Moyenera, mutambasula miyendo yanu yapansi mu ndege zambiri komanso mwamphamvu, akutero Winchester. Mwachitsanzo, ng'ombeyi imatambasula kwa 10 reps, 3 mpaka 5 seti tsiku lililonse kuti mupeze zotsatira zabwino. (Onaninso: 9 Kuthamanga Kumafunikira Kuchita Mukamatha Kuthamanga Kokha.)

Musaiwale kuwoloka sitima. Kuthamanga kungakhale chinthu chanu, koma sichingakhale chanukokha chinthu. Inde, izi zitha kukhala zovuta ngati nthawi yanu yonse yathera kuphunzira mpikisano wampikisano koma kumbukirani njira zolimbirana zolimbitsa thupi ndizoyenera kutambasula wothamanga wathanzi. Mphamvu zanu ziyenera kubwera kuchokera pachimake chanu ndi ma glutes, kotero kulimbikitsa maderawa kumathandizira makina othamanga ndikuthandizira kupewa kuvulala kumadera ofooka, akutero Maschi. (Yesani dongosolo lophunzitsira kulemera kokhudzana ndi kuthamanga monga masewera olimbitsa thupi othamanga kwambiri.)

Kuti mulimbitse minofu yakumunsi ya mwendo (yomwe imatha kukhala yayifupi komanso yolimba, chifukwa cha zibangili), onjezerani mwana wa ng'ombe mumachitidwe anu. Mukayimirira, kwezani zala zanu pamapazi a sekondi imodzi ndikutsikira pansi pakuwerengeka kwa masekondi atatu. Gawo lowerengera (kubwerera pansi) ndilofunikira pakuchita masewera olimbitsa thupi ndipo liyenera kuchitidwa pang'onopang'ono, atero Winchester. (Zogwirizana: Chifukwa Chani Onse Omwe Amathamanga Amafunika Kusamala ndi Kukhazikika Kukhazikika)

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