I ke hmalam ah pawh na i nei em? Hei hi Shin Splints pawh a ni thei!

Zing lama jogger emaw, infiamna lama tui tak emaw i ni thei. Exercise i tih lai te, tlan lai te, a nih loh leh i zuang lai te hian i ke hmalam, i kephah bulah na nghal vat i nei ngai em? Hetiang hi i chungah a lo thleng tawh a nih chuan Shin Splints an tih dinhmun hi hriat a pawimawh hle a, vawiinah hian kan sawi dawn a ni.

Shin Splints hi eng nge ni?

A awlsam zawngin Shin Splints hi i ke hnuai lam hmalam, a bik takin shinbone (kan ke ruh lian tak - `(tibia)`) vel a natna a ni. He natna thlentu ber chu chu shinbone vel a ruh, ruh leh tissue dangte chu a hring emaw, a na emaw, `(inflammation),` a ni. Doctor-te chuan he natna hi `(Medial Tibial Stress Syndrome)` an ti \hin.

Hei hi a takah chuan overuse injury vang a ni fo thin . Chawlh hahdam leh ice mumal tak an neih chuan mi tam zawk chu hei hi an dam chhuak vek thei a, hun rei tak chhung hriselna lama harsatna an nei lo. Mahse, enkawl loh chuan Shin Splints hi tibial stress fracture -ah a lo chang thei a ni . Chuvang chuan hei hi ngaihthah mai mai a tha lo.

Shin Splints hi eng symptoms nge ni?

Hetiang dinhmunah hian i hriat ber chu ke hnuai lam natna hi a ni.

• He natna hi natna tlemte, a hun laia natna nasa tak thlengin a awm thei .
• I kut hmanga i vagina i khawih chuan i rilru a na thei .
• A chang chuan a hring deuh pawh i hmu thei bawk .

He hrehawmna hi engtin nge a awm?

Shin splints avanga natna hi a tlangpuiin hetiang hi a ni thei:

• Ke hnuai lam chhungah emaw hnute hma lamah emaw a awm fo thin .
• A tîrah chuan, thil i tih laiin lo thleng leh lo thleng ṭhin lungngaihna angin a inṭan thei a, chutah chuan i thiltih zawh hnuah pawh hrehawmna awm reng angin a kal thei a ni Ngaihtuah teh, entirnan, i tlan tan tirh khan i tlan zawh veleh chauh a na a, mahse, i tlan loh lai pawhin a na a ni.
• A natna chu a na hle thei a , dull ache ang maiin a awm thei bawk .
• Activity hnuah a natna a zual zel .

Shin splints awm chhan hi engte nge ni?

Hetiang dinhmun thlentu ber chu i ke hnuai lam ruh leh connective tissue dangte chu i ke ruh (shin bone) nena inzawm tlat leh nawr reng vang a ni. Entirnan, tlan leh zuang ang chi thil i tih hian i ke ruh chu pressure hnuaiah a awm reng thin. Hei hian ruh a ti na thei a, a chak lo thei bawk.

Ruh hi a dam theih nan hun tul pek loh chuan he chhiatna hi a zual sauh sauh thei a, natna nasa tak a thlen thei bawk.

Hetiang pressure awm reng hi chhan hrang hrang a awm thei a:

• Exercise program thar tan tir. Entirnan, exercise la ngai lo mi pakhatin nitin miles tam tak a tlan tan nghal a nih chuan.
• I taksa tihchakna level tihsan nghal, kar khatah ni hnih chauh jog thin mi pakhatin kar khatah ni nga tlan tan nghal mai ang khan.

Tute nge shin splints vei theihna chance sang zawk?

Hetiang dinhmun hi tu chungah pawh lo awm thei mah se, mi thenkhat chuan an vei duh zawk. Anni chu:

• Runners: Tlan, a bik takin kawngpui inthlau tak, lungpui lian tak takah emaw, tlanna hlat zawng emaw, tlan chakna emaw tipung nghal mai thinte.
• Mite chu an kea pressure nasa tak siamtu infiamna khel thinte: Entirnan, basketball leh volleyball ang chi infiamna.
• Dancer te an ni.
• Ke flat, arch sang, emaw rigid arches nei te: Heng mite hian an taksa peng leh ruh ah pressure nasa zawk an tawk thin a, a chhan chu tlan leh zuang avanga nghawng an neih chu an hip tha thei lo a ni.
• Sipai hna thawk mekte leh kawng zawh fo leh hla taka kea kal thinte.
• Exercise an tih laiin kekawr hak tawk lo, kekawr hak tawk lo ha thinte.
• Hmun hla tak tak kea kal mite.
• Vitamin D tlakchhamna nei te, ei leh in lama harsatna nei te, hmeichhiaah chuan thlasik pangngai hloh te.
• Ruh hring (bone thinning condition) nei te, osteopenia emaw osteoporosis emaw (an ruh a chak lo tawh avangin).

Shin Splints hian eng harsatna nge a thlen theih?

Shin splints hian harsatna lian tham a thlen tam lo. Mahse, i ke dam lovin i tlan chhunzawm zel emaw, infiamna i khelh chhunzawm zel chuan, shin splints chu stress fracture-ah a lo chang thei a ni . Stress fracture chu ruh chhunga crack te tak te a ni. Doctor-te chuan ruh a dam hma chuan kekawrte hman emaw, kea kalna boot bik bun emaw an rawt tlangpui.

Engtin nge shin splints hi kan hriat theih ang?

Doctor chuan he natna hi i damdawi lam chanchin (natna hmasa leh damdawi i ei tawh ang chi) zawtin taksa enfiahna hmangin a hmuchhuak thin.

• I kal dan ka hmu.
• I ke hnuai lam, i ke ruh leh i ke chu enfiah a ni ang.
• Uluk taka enfiah a nih chuan i ke ruh leh ke chu a kal leh zel ang a, ruh chu natna hmun zawng turin a hriat theih ang.
• Ke na chunga ding emaw, chu kea zuang emaw chuan shin splints nge stress fracture tih hriat theih a ni.

`(Stress fracture)` i neih leh neih loh hriat nan i doctor chuan `(X-ray)` test a order hmasa ang. Mahse, `(Stress fracture)` test hmun thuma ṭhena hmun hnih vel chuan `(Stress fracture)` a awm lo. Chuvangin i doctor-in rinhlelhna a neih chuan `(MRI)` scan emaw `(Bone scan)` emaw a order thei ang. Heng test te hian Shin Splint chu `(X-ray)` hmuhchhuah hma pawhin `(Stress fracture)` a lo ni tawh em tih hriat nan a pui thei a ni.

Shin Splints hi engtin nge an enkawl?

I symptoms tihziaawm nan i ruh leh ruhte chu dam theihna hun i pek a ngai a ni. Shin splints hi a tlangpuiin a hnuaia mite hi inzawmkhawm hmanga enkawl a ni:

• Chawlh hahdam: Hei hi a pawimawh ber a ni . I kea harsatna thlen thei thiltih, infiamna emaw, tlan emaw ang chi thilte aṭangin chawlh hahdam rawh. Kar tlemte chhung, a aia rei pawh chawlh hahdam a ngai mai thei.
• Ice: I hliam chungah ni khatah vawi thum atanga vawi li vel ice pack hnawih la, vawi khatah minute 10 atanga 20 vel hnawih thin ang che. Ni engemaw zat chu hetiang hian ti rawh. Ice hian a hring leh natna a tihziaawm thei ang.
• Natna tidamtu: Over-the-counter (OTC) nonsteroidal anti-inflammatory drugs (NSAIDs) (e.g., ibuprofen) hian natna leh hliam tihziaawmna a pui thei a ni.
• Vitamin D3 Supplements: Nitin Vitamin D3 supplement (1000 atanga 2000 IU) ei hian a pui thei. Mahse, heng supplement te hi i ei hmain i doctor nen in inbia tur a ni.
• Shin splint stretches: I ke hnuai lam ruhte zawi zawia tihzauh leh tiharh chu a \angkai thei hle.
• Activity level tihsan zawi zawi: I active leh tan chuan zawi zawiin tan la rawh. Zawi zawiin i activity level tihsan la, shin splints lo kir leh theihna tur a tlem phah ang.
• Supportive shoes leh shoe inserts: Ke flat tak nei tan chuan orthotics hi shin splints avanga natna tihziaawmna tha tak a ni thei. Orthotics hian i ke arch chu a pui a, i ke hnuai lam ruh leh ruh te pressure a ti tlem a ni.
• Physical therapy: Physical therapy hian i ke a tichak a, a lo lang leh theihna a ti tlem a, active taka i awm leh theih nan a pui thei bawk.

NSAID hian side effect a nei em?

NSAIDs atanga side effects hi a tlem hle a, a tlangpuiin rei tak i hman chuan a thleng thin. Side effects tih tlem nan hun rei lote chhung atan dose hniam ber hmang rawh .

NSAIDs hian a side effect thenkhat chu:

• Chhuak na, pum na, leh (a tlem berah) pum na.
• Lu na, luak chhuak, leh lu hlim hmel.
• Thisen sang (hypertension).

Engtin nge shin splints hi kan ven theih ang?

Hetiang dinhmun hi i veng thei reng reng lo mai thei. Mahse, i vei theihna tur tihtlem nan emaw, a zual zel loh nan emaw thil i tih theih a awm. I risk tihziaawmna tura i tih theih thenkhat chu hetiang hi a ni:

• Exercise i tih hian pheikhawk nuam tak, fit tha tak ha thin ang che. Running pheikhawk hi mel 300 (kilometre 480 vel) hnuah thlak tur a ni.
• I ke arch thlawp turin orthotic inserts hman tum ang che. Athletic shoe dawr tha takah kal la, chutah chuan mi pakhat nen inbiakna neiin i ke pianzia nena inmil pheikhawk emaw orthotic emaw i thlan theih nan i pui thei ang. A nih loh leh pedorthist i hmu thei bawk. Pedorthist hi specialist a ni a, i ke hnuai lam leh ke hnuai lam harsatna chu pheikhawk leh kekawr dang hmanga enkawl thiam a ni.
• Zawi zawiin tan la la, hun kal zelah i activity level leh intensity ti sang rawh. Vawi khatah i activity tipung vek suh. "10% rule" zawm rawh - chu chu kar khatah i activity 10% aia tam tipung suh tihna a ni. Entirnan, kar khat chhunga a vaiin kilometre 8 (mile 5) i tlan chuan a kar leh lamah i tlan zawng zawngah kilometer 0.8 (mile chanve) chauh belh leh la (a vaiin kilometre 8.85 emaw mel 5.5 emaw a ni ang).
• Exercise i tih hmain i taksa ruhte chu warm up la, stretch rawh.
• I tlan dawnin hmun khauh, inthlau lo leh tlang sang tak takte chu pumpelh rawh.
• Runner pangngai i nih chuan i workout routine-ah hian swimming ang chi exercise low-impact te pawh dah tel bawk ang che. Hei hian i ke chu tlanna avanga stress atanga chawlh hahdamna pe turin a pui ang. Cross-train la, chawlh ni la rawh.
• Thiltih hrang hrang inkarah chawlh hahdam rawh. I ruh leh ruh te chu dam turin hun pe rawh.
• Natna hi i kaihruaitu ni rawh se. I groin-ah natna i hriat chuan i activity level chu a reh thlengin tihhniam rawh. Natna kal tlangin exercise la turin in nawr luih suh.

Shin splints nei te tan chuan eng nge an hmalam hun?

Shin splints vei tam zawk hi chu infiamna leh thil dang atanga hun engemaw chen an chawlh hnuah an dam leh thin. Shin splints hi kar thum atanga kar li chhungin a tha tlangpui a, ke chu a dam hun a neih hnuah a dam leh thin. Mi tam zawk chuan an ke a dam hnuah exercise program an nei leh thei a ni. Mahse, stress fracture hian a dam rei zawk avangin shin splints hi enkawl hmasak a tha ber.

Shin splints hi eng chen nge a awm?

Hei hi dinhmun nghet tak a ni lo. Chawlh hahdam, exercise i tih zat thlak danglam, leh supportive shoes bun ang chi thilte hian shin splints natna tihziaawmna turin a pui tur a ni. Mahse, hun kal zelah i shin splints a dam lo a nih chuan doctor pan rawh. Stress fracture emaw, natna thlentu thil dang emaw an enfiah duh mai thei. I kekawrte, i kekawrte, i insiamremna leh i flexibility te pawh ngaihven i duh mai thei a, chu chuan shin splints a lo awm leh loh nan a pui thei ang.

Engtikah nge Doctor i hmuh ang?

If your leg pain is severe , emaw, kar tlemte chawlh hnua a dam loh chuan i doctor i pan tur a ni. I ke a hring lutuk emaw, a sen emaw, a na emaw a nih chuan doctor ko nghal rawh. Heng symptoms te hian infection emaw medical condition dang emaw i nei tihna a ni thei.

Doctor hnenah eng zawhna nge ka zawh ang?

I doctor zawh tur zawhna thenkhat chu hetiang hi a ni:

• Engtin nge Shin Splints hi ka neih theih?
• Engtin nge Shin Splints hi ka tihbo theih ang?
• Chûngte chu eng chen nge an awm ang?
• Shin splints hmanga kal hi a pawi em?
• Nakin lawkah engtin nge shin splints hi ka ven theih ang?

I tih fo thin angin park-a thing line mawi takah i tlan laiin han mitthla teh. Thli chuan i sam a rawn tleh a, i beng bulah hla a rawn ri a, tlem tal tlan leh turin i infuih a ni. Vawikhatmah i keah natna nasa tak i nei a – shin splint a ni thei. Tlem a ti thinrim hle nachungin, shin splints hi a pawi lo tlangpui. Mahse rei lo te chhung chu awlsam takin i la tur a ni, an dam hma loh chuan. ``Stress fracture`` a awm loh nan, a natna a awm reng chuan doctor rawn rawh.

Thu tawite hriat reng tur

Chuvangin, Shin Splints hi uluk taka enkawl a nih chuan control theih tur condition a ni.

• Chawlh hahdam a pawimawh. I ke chu dam turin hun pe rawh.
• Kekawr dik tak thlang la, a bik takin exercise atan.
• Exercise i tan dawnin zawi zawiin tan la, zawi zawiin i chakna tipung rawh. Vawi khatah thahnemngai lutuk suh.
• I taksa chu ngaithla rawh. Natna hi ngaihthah suh.
• Natna a nasat emaw, a awm reng emaw a nih chuan doctor thurawn la ngei ang che.

Heng thilte hi i rilruah i vawng reng a, i thawhrim chuan he ke natna tibuaitu hi i paih bo thei ang a, nitin hnathawh leh exercise i tihnaah hrisel takin i kir leh thei ang!

` shin splints, ke na, exercise, inflammation, medial tibial stress syndrome, stress fracture, infiamna lama hliam, khup na