Ngaihtuah teh, zingkar atang khan mawi takin i tlan tan chauh a, rei vak lo i kal hnu chuan i ke hmalam, i ke ruh (shin bone area) ah natna tlem i nei a. A tirah chuan i ngaihsak lo. Mahse nitin hian he natna hi a zual zel ang maiin a lang. Hetiang thil tawn hi i tawng tawh em? Vawi tam tak chu he natna hi infiamna khel, tlan, leh zuang chhuakte zinga lo awm thin hi ‘Shin Splints’ tih natna avanga lo awm a ni. Hemi chungchang hi awlsam takin han sawi ila.
A awlsam zawngin Shin Splints hi eng nge ni?
Shin splints hi i ke hnuai lam hmalam, tibia-a natna awm a ni. A bik takin, i shin bone chhehvela muscle, tendon leh tissue te chu hman tam lutuk avanga a lo hring chhuak vang a ni. Hei hi Doctor-te chuan `Medial Tibial Stress Syndrome` tiin an sawi \hin.
Hei hi overuse injury a ni . Infiammiah a awm fo thin a, a chhan chu an keah pressure an pe reng a ni. Mahse, ngaihtuahawm tur a awm lo. Chawlh hahdam tha leh ice ang chi thil awlsam tak tak hmanga tihdam theih a ni fo. Mahse, ngaihven lovin exercise i tih chhunzawm chuan a chang chuan tibial stress fracture thlengin a kal thei. Chuvang chuan hei hi hriat chian a pawimawh hle a ni.
Shin splints hian eng symptoms nge a neih? He hrehawmna hi engtin nge a awm?
Shin splints chhinchhiahna ber leh langsar ber chu ke hnuai lam natna hi a ni. Mi tin a natna hi a inang lo thei. A châng chuan, a hmun chu khawih pawhin a na thei bawk. A hring deuh pawh a awm thei bawk.
A hnuaia table-ah hian he natna hi engtin nge a awm tih hi ngun zawkin han thlir ila.
| Mihring ziarang | Hrilhfiahna |
|---|---|
| Natna hriatna hmun | He natna hi ke hnuai lam chhung lam hnuai lam emaw, ke ruh hma lamah emaw a awm fo thin. |
| Nature of pain | Mi thenkhat chuan natna nasa tak an nei thei a, chu chu chemte’n an hliam ang chi hi a ni. Mi dangte chuan taksa chhungril tak aṭanga lo chhuak natna dull, na tak tak an nei thei bawk. |
| Natna pattern | A tirah chuan exercise lai chauhvin natna hi a awm thei a, i chawlhsan chuan a bo thei bawk. Mahse, i dinhmun a zual deuh deuh chuan exercise i tih zawh hnuah pawh natna chu a la awm reng thei a ni. |
Engvangin nge shin splints kan neih?
A awlsam zawngin sawi ila, fibula-a pressure leh stress awm reng vang a ni. Ngaihtuah teh, i tlan emaw, i zuang emaw hian i ke hnuai lam ruhte hian fibula-a an inzawmna hmunte chu an hruai chhuak thin. Hetianga, a chhuah nawn fo thin hi a awm zel chuan, chu ruh nena inzawm tissue chu a lo hring tan ta a ni.
Ruh hian damna atana a mamawh chawlhna a hmuh loh chuan a chhiatna chu a pung zauh zauh a, a natna chu a zual zel bawk. Hetiang dinhmun hi a lo awm chhan lian tak tak engemaw zat a awm a:
- Exercise program thar vawi khatah tan vek.
- Exercise i tih mek intensity tihpun nghal (entir nan, i tlanna hlat zawng tihpun nghal).
- Lung, lungpui, leh asphalt ang chi hmun khauh takah tlan chhunzawm zel.
He natna hi tu nge vei thei ber?
Tu pawhin shin splints hi an nei thei a, mahse mi thenkhat chu an hlauhawmna a sang deuh hlek a ni.
- Runners: A bik takin tlanna hlat zawng tipung thut te, emaw, kawngpui inthlau leh hnim hring chunga tlan te.
- Infiammi: Kea pressure nasa tak siamtu infiamna khel thinte tan, football, basketball, volleyball te tan.
- Dancer te an ni.
- Ke flat emaw, arch sang tak nei te: Heng mite hian tlan leh zuang hian nghawng an nei tha thei lo mai thei.
- Sipai leh kea kal leh kea kalte chu an hnathawhna hmun pakhat atan a ni.
- Kekawr hlui, thlawp thei lo ha chunga exercise la thinte.
- Hmeichhia vitamin D tlakchham, ei leh in lama harsatna nei, emaw, thlasik hun mumal lo nei te.
- Ruh tihthianghlimna natna (osteopenia emaw osteoporosis emaw) nei te.
Hei hi thil pawi tak a ni thei ang em?
Shin splint tam zawk hian harsatna lian tham a thlen lo. Mahse a hlauhawm ber chu i keah pressure i dah chhunzawm zel chuan stress fracture -ah a lo chang thei a ni . Stress fracture chu ruh chhunga crack te tak te, nalh tak tak a ni. Chutiang a nih chuan ruh a dam hma loh chuan kekawrte hman emaw, kea kalna boot bik emaw i bun a ngai mai thei. Chuvang chuan a na tan veleh enkawl vat a pawimawh.
Engtin nge doctor hian hei hi a hriat theih?
Doctor i pan hunah i symptoms te a zawt hmasa ang che. Tichuan i ke chu a enfiah ang. He exam chhung hian, .
- I kal dan ka hmu.
- Ke hnuai lam, ke ruh leh ke hnuai lam a enfiah thin.
- An kut chu a na laiah chuan an nawr a.
- Ke na tak chungah ding turin emaw, chu ke chungah chuan zuang turin emaw an ti mai thei che a ni.
A tam zawkah chuan he test hian a natna chu a hriat theih a ni. Mahse, a natna a nasat chuan emaw, stress fracture rinhlelhna a awm chuan i doctor chuan X-ray turin a refer thei che a ni. Mahse, stress fracture hmun thuma ṭhena hmun hnih chu X-ray pangngaiah hmuh tur a awm lo tih hriat a pawimawh. Chuvangin rinhlelhna a la awm chuan MRI scan emaw ruh scan emaw tih a tha thei ang.
Shin splints hi eng enkawlna nge ni?
Chumi atana enkawlna tha ber chu i ruh leh ruhte damna tur hun leh chawlh hahdamna pek hi a ni. Hei hi a hnuaia enkawlna hrang hrangte inzawmkhawm hmanga tih a ni tlangpui.
- Chawlh hahdam: I infiamna, tlan, emaw, natna thlen thei thil dang emaw chu rei lo te chhung chu pumpelh vek rawh. Kar engemaw zat emaw, a aia rei emaw i chawlh a ngai mai thei.
- Ice: Natna leh hliam na hmunah minute 10-20 chhung ni khatah vawi thum atanga vawi li vel ice hnawih thin ang che. Hei hian natna tihziaawmna kawngah a pui thei a ni.
- Natna tidamtu: Nonsteroidal anti-inflammatory drugs (NSAIDs) hi doctor-in a tih angin i hmang thei ang. Mahse, damdawi eng pawh i ei hmain doctor rawn hmasa phawt ang che.
- Supplements: Mi thenkhat chu an doctor-in vitamin D3 supplement ei turin a fuih mai thei. Hemi chungchang pawh hi i doctor nen sawiho rawh.
- Stretches: Ke hnuai lam ruhte tihzauh nan gentle stretch tih hian a hlawkpui thei hle.
- Supportive shoes leh orthotics: Ke flat tak nei tan chuan kekawr chhunga dah special support (orthotics) hman hian natna a tiziaawm thei a ni.
- Physical therapy: Physical therapist puihnain ke ruh tichak turin exercise i ti thei a, he natna hi a lo awm leh tawh loh nan i ti thei bawk.
A pawimawh ber chu exercise i tan leh a, vawi khatah ni lovin, zawi zawiin, zawi zawiin, i taksain a hriat angin.
Engtin nge shin splints a lo awm leh loh nan kan ven theih ang?
Shin splints a lo awm leh loh nan thil engemaw zat tih theih a awm. Hengte hi tih danah i siam chuan hliam tuar lovin exercise i la chhunzawm thei a ni.
- Exercise atana tha leh support tha tak nei pheikhawk hmang rawh. Runner i nih chuan kilometre 500 vel tlan zawh hnuah pheikhawk thlak a tha.
- Zawi zawiin i workout intensity leh duration tihpun. Vawi khatah tlan tam emaw, zuang emaw tam takah kal suh. Rule of thumb tha tak chu kar khatah 10% chauhin i intensity tihpun hi a ni.
- Exercise i tih hmain warm up tha rawh. I taksa ruhte chu tizau rawh.
- Asphalt leh concrete ang chi hmun khauh takah tlan loh tur. Thingtlang hmuna tlan a tha zawk.
- Cross-train a kal a. Nitin tlan ai chuan ni khat tui chawi la, ni khat chu cycle khalh la. Hei hian i ke a pressure a tihziaawm ang.
- Natna chu ngaithla rawh. I ke a na a nih chuan ngaihthah suh la, "push" rawh. Natna hi i taksain chawlh hahdamna a pek che a ni.
Engtikah nge doctor i hmuh ngei ang?
Shin splints hi chawlh hahdam hian a dam tlangpui a, mahse a hnuaia symptoms te hi i neih chuan doctor pan ngei ngei tur a ni.
- A na lutuk a nih chuan.
- Kar tlemte chawlh hnua a natna a reh loh chuan.
- Ke a hring nasa lutuk, a sen emaw, khawih theih loh khawpa na emaw a nih chuan (hengte hi natna hrik emaw, natna dang emaw chhinchhiahna a ni thei).
I doctor hian shin splints emaw, natna dang, stress fracture ang chi emaw i neih leh neih loh a nemnghet ang a, a tul anga enkawlna a pe ang che.
Take-Home Thuchah a ni
- Shin splints hi ke hman tam lutuk avanga natna awm fo a ni. Lungngai suh, chawlh hahdamna tam tak nen enkawl theih an ni.
- A pawimawh ber chu i taksa thu ngaihthlak hi a ni. Natna hmangin exercise la suh.
- Kekawr tha hman leh zawi zawiin exercise tihpun hi hetiang thil hi a thlen leh tawh loh nan a tha ber a ni.
- Chawlh lai pawha natna a reh loh chuan, emaw, a na a nasat chuan doctor pan ngei ngei tur a ni.
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