He mamae anō hoki tō mua o tō waewae? Tērā pea he mate pūhā tēnei!

He kai oma ata pea koe, he tangata e aroha ana ki ngā hākinakina rānei. Kua pāngia koe e te mamae ohorere i mua o tō waewae, i te taha o te hope, i a koe e whakakorikori tinana ana, e oma ana, e pekepeke ana rānei? Mena kua pā tēnei ki a koe, he mea nui kia mōhio koe ki te mate e kiia nei ko te Shin Splints, ka kōrerohia e tātou i tēnei rā.

He aha ngā Shin Splints?

He māmā noa iho, ko ngā Shin Splints he mamae e puta ana i te taha mua o tō waewae o raro, inā koa i te taha o te wheua waewae (te wheua nui o tō tātou waewae - `(tibia)`). Ko te tino take o tēnei mamae ko te pupuhi, te riri rānei, te `(mumura)` rānei i roto i ngā uaua, ngā uaua, me ētahi atu kiko e karapoti ana i taua wheua waewae. I ētahi wā ka karangahia tēnei āhuatanga e ngā tākuta ko te `(Medial Tibial Stress Syndrome)`.

Ko te nuinga o te wā ka puta tēnei i te whara nui rawa o te whakamahinga . Mā te okiokinga tika me te hukapapa, ka taea e te nuinga o te tangata te ora katoa mai i tēnei, ā, kāore he raruraru hauora mō te wā roa. Heoi, ki te kore e rongoatia, ka taea e ngā Shin Splints te whanake hei whati tibial stress . Nō reira, ehara i te mea pai kia māmā noa te tango i tēnei.

He aha ngā tohu o te Shin Splints?

Ko te mea matua ka pā ki a koe i tēnei āhuatanga ko te mamae i te waewae o raro.

• Ka rerekē pea tēnei mamae mai i te mamae ngawari, pōturi ki te mamae kino .
• Ki te pā atu tō ringa ki tō tenetene , tera pea ka pāngia koe e te ngawari .
• I ētahi wā, ka kitea pea he pupuhi iti .

He aha te āhua o tēnei mamae?

Ko te mamae e puta mai ana i ngā shin splints ka penei pea:

• He maha ngā wā ka pāngia ki te taha o roto o te waewae o raro, ki mua rānei o te pūkahukahu .
• I te tīmatanga, ka tīmata pea hei mamae e puta mai ana, e memeha atu ana i a koe e mahi ana i tetahi mea, kātahi ka piki haere ki te mamae tonu e mau tonu ana ahakoa kua oti i a koe te mahi . Whakaarohia, hei tauira, i tō tīmatanga tuatahi ki te oma, ka mamae noa i te mutunga o te oma, engari ka mamae tonu ahakoa kāore koe e oma.
• Ka koi pea te mamae, ka rite rānei ki te mamae puhoi .
• Ka piki ake te mamae i muri i te mahi .

He aha ngā take o ngā wheua o te hope?

Ko te tino take o tēnei mate ko te kukume me te pana tonu i ngā uaua me ētahi atu kiko honohono o tō waewae o raro ki te wheua o tō hope. Hei tauira, ina mahi koe i ngā mea pēnei i te oma me te pekepeke, ka pēhia tonutia tō wheua hope. Ka taea e tēnei te meinga te wheua kia mumura, kia ngoikore hoki.

Ki te kore e tukuna te wā e tika ana ki te wheua hei whakaora, ka kino haere tēnei kino, ā, ka mamae nui.

He maha ngā take mō tēnei momo pēhanga pumau:

• Te tīmatanga o tētahi kaupapa whakakori tinana hou. Hei tauira, mēnā ka tīmata ohorere te oma a tētahi tangata kāore anō kia whakakori tinana i mua i ngā maero i ia rā.
• Te whakanuia ohoreretia o tō taumata korikori tinana, pērā i te tangata e rua noa ngā rā o te wiki e oma ana, kātahi ka tīmata te oma i ngā rā e rima o te wiki.

Ko wai kei te nui ake te mōrearea ki te whakawhanake i ngā whīra o te hope?

Ahakoa ka taea e te tangata te pāngia e tēnei mate, he nui ake te tūponotanga ka pāngia ētahi tāngata. Ko rātou ēnei:

• Ngā Kaioma: Ko te hunga e oma ana, inā koa i runga i ngā rori koretake, kirikiri, e whakanui ohorere ana rānei i te tawhiti, i te tere rānei o te oma.
• Ngā tāngata e tākaro ana i ngā hākinakina e tino pēhi ana i ō rātou waewae: Hei tauira, ngā hākinakina pēnei i te poitūkohu me te poipapa.
• Ngā kaihaka.
• Ngā tāngata he papatahi ō rātou waewae, he teitei ō rātou pewa, he mārō rānei: Ka pāngia ēnei tāngata e te pēhanga nui ki ō rātou uaua me ō rātou wheua nā te mea kāore e taea e rātou te mimiti tika i te pānga o te oma me te peke.
• Te hunga e mahi ana i te ope taua me te hunga e hikoi pinepine ana, e hikoi tawhiti ana.
• Ko te hunga e mau ana i ngā hū kāore e tika ana te taunga ki ō rātou waewae i te wā e whakakorikori ana.
• Ngā tāngata e hikoi ana i ngā tawhiti roa.
• Te hunga he ngoikore te huaora D, he mate kai, te kore rānei o te paheketanga o te wahine i te wā noa.
• Ngā tāngata e pāngia ana e ngā mate angiangi wheua pērā i te osteopenia, te osteoporosis rānei (nā te mea kua ngoikore kē ō rātou wheua).

He aha ngā raruraru pea ka pā mai i te Shin Splints?

Kāore i te maha ngā raruraru kino e pā mai ana i ngā whīra o te waewae. Heoi, ki te haere tonu koe ki te oma, ki te tākaro hākinakina rānei, me te kore e whakaora i ō waewae, ka taea e ngā whīra o te waewae te huri hei whati ahotea . Ko te whati ahotea he kapiti iti i roto i te wheua. Ko te tikanga, ka tūtohu ngā tākuta kia whakamahia he tokotoko, kia mau rānei i tētahi pūtu hikoi motuhake kia ora rā anō te wheua.

Me pēhea te mohio ki ngā pakaru o te hope?

Ka tātaritangahia tēnei mate e te tākuta mā te pātai mō tō hītori hauora (pēnei i ngā mate o mua me ngā rongoā i tangohia e koe) me te whakahaere i tētahi whakamātautau tinana.

• Ka kite ahau i tō ara e haere ana koe.
• Ka tirotirohia tō waewae o raro, tō pona, me tō waewae.
• I te wā e tirotirohia ana, ka nekehia tō pona me tō waewae ki mua, ki mua hoki, ā, ka whāwhāhia te wheua hei rapu i ngā wāhi e mamae ana.
• Mā te tū i runga i te waewae mamae, te peke rānei i runga i taua waewae ka āwhina i te whakatau mēnā he whīra o te hope, he whati rānei o te ahotea.

Hei whakatau mēnā he `(Stress fracture)` tōu, ka whakahau tuatahi tō tākuta i tētahi whakamātautau `(X-ray)`. Heoi, tata ki te rua hautoru o ngā whakamātautau `(Stress fracture)` kāore e whakaatu i tētahi `(Stress fracture)`. Nō reira, mēnā he ruarua tō tākuta, ka whakahau pea ia i tētahi matawai `(MRI)`, i tētahi `(Bone scan)` rānei. Ka taea e ēnei whakamātautau te āwhina ki te whakatau mēnā kua huri te Shin Splint hei `(Stress fracture)` i mua i te kitenga o tētahi `(X-ray)`.

Me pēhea te rongoā mō ngā whara o te waewae?

Hei whakaiti i ō tohu, me hoatu he wā ki ō wheua me ō uaua kia ora. Ko ngā whīra o te waewae ka rongoatia mā te whakakotahitanga o ēnei e whai ake nei:

• Okiokinga: Koinei te mea tino nui . Whakangāwari i ngā mahi e whakararu ana i ō waewae, pērā i te tākaro hākinakina, te oma rānei. Me okioki pea koe, me te whakangāwari mō ētahi wiki, mō te roa atu rānei.
• Hukapapa: Tāpirihia he putea hukapapa ki tō marutanga e toru ki te whā ngā wā i te rā, mō te 10 ki te 20 meneti i ia wā. Me mahi tēnei mō ētahi rā. Mā te hukapapa ka āwhina ki te whakaiti i te pupuhi me te mamae.
• Ngā rongoā mamae: Ka taea e ngā rongoā anti-inflammatory kore-steroidal (NSAID) e hokona kore-tohu (OTC) (hei tauira, ibuprofen) te āwhina ki te whakaiti i te mamae me te pupuhi.
• Ngā Tāpiringa Huaora D3: Mā te tango i tētahi tāpiringa Huaora D3 i ia rā (1000 ki te 2000 IU) ka āwhina pea. Heoi anō, me kōrero koe ki tō tākuta i mua i te tango i ēnei tāpiringa.
• Te totoro o te kiriuhi waewae: He mea āwhina te totoro mārire me te piko i ngā uaua o tō waewae o raro.
• Te pikinga āta haere o te taumata mahi: Ina tīmata anō koe ki te mahi, tīmata āta haere. Whakanuia mārire tō taumata mahi hei whakaiti i te tūponotanga o te hokinga mai o ngā wheua pakaru o te waewae.
• Ngā hū tautoko me ngā tāpiringa hū: Mō te hunga he papatahi ō rātou waewae, he huarahi pai te orthotics ki te whakaiti i te mamae mai i ngā whīra waewae. Ka tautoko te orthotics i te āwhata o tō waewae, ka whakaiti i te pēhanga ki ngā uaua me ngā wheua o te waewae o raro.
• Whakaora tinana: Ka taea e te whakaora tinana te whakapakari i ō waewae, te whakaiti i te tūponotanga o te hokinga mai, me te āwhina i a koe kia hoki anō ki te mahi kaha.

He pānga taha rānei ō ngā NSAID?

He onge ngā pānga taha o ngā NSAID, ā, ka puta noa mēnā ka whakamahia mō te wā roa. Hei whakaiti i ngā pānga taha, whakamahia te horopeta iti rawa mō te wā poto rawa .

Ko ētahi o ngā pānga taha o ngā NSAID ko:

• Mamae o te uma, mamae o te puku, me ngā mate puku (onge noa iho).
• Te ānini, te whanoke, me te māuiui o te mahunga.
• Te toto toto tiketike (te toto toto tiketike).

Me pēhea te ārai i te pakaru o te hope?

Kāore pea e taea e koe te ārai i tēnei mate i ngā wā katoa. Heoi anō, kei reira ētahi mea ka taea e koe te mahi hei whakaiti i tō tupono ki te pāngia e tēnei mate, hei ārai rānei i tōna kino haere. Anei ētahi mea ka taea e koe te mahi hei whakaiti i tō tupono:

• Kia mau ngā hū whakamarie, e tau pai ana i te wā e whakakorikori ana. Me whakakapi ngā hū oma i muri i te 300 maero (tata ki te 480 kiromita).
• Whakaarohia te whakamahi i ngā tāpiringa orthotic hei tautoko i te āwhata o tō waewae. Ka taea e koe te haere ki tētahi toa hū hākinakina pai, ka kōrero ki tētahi i reira hei āwhina i a koe ki te whiriwhiri i tētahi hū, orthotic rānei e rite ana ki te āhua o tō waewae. Ka taea rānei e koe te toro atu ki tētahi tohunga waewae waewae. He tohunga te tohunga waewae waewae waewae waewae e tohunga ana ki te rongoā i ngā raruraru o ō waewae o raro me ō waewae mā roto i ngā hū me ētahi atu hu.
• Tīmata mārire, ā, whakapiki ake i tō taumata me tō kaha o te mahi i roto i te wā. Kaua e whakanuia katoatia tō mahi i te wā kotahi. Whāia te "ture 10%" - arā, kaua e whakanuia tō mahi neke atu i te 10% ia wiki. Hei tauira, ki te oma koe i te tawhiti katoa o te 8 kiromita (5 maero) i te wiki kotahi, tāpirihia he 0.8 kiromita (hawhe maero) ki tō tawhiti katoa i te wiki e whai ake nei (mō te tawhiti katoa o te 8.85 kiromita, 5.5 maero rānei).
• Whakamahanahia ō uaua, totorohia hoki i mua i te whakakori tinana.
• Āta karohia ngā mata mārō, koretake, pukepuke rānei ina oma koe.
• Mena he kai-oma auau koe, tāpirihia ngā mahi whakakori tinana iti te pānga pērā i te kauhoe ki tō mahinga whakakori tinana. Mā tēnei ka āwhina i ō waewae kia okioki i te ahotea o te oma. Whakangunguhia ngā wā katoa, ā, me whai rā okioki.
• Okioki i waenga i ngā mahi. Hoatu he wā ki ō uaua me ō wheua kia ora ai.
• Tukua te mamae hei kaiārahi māu. Ki te mamae tō hope, whakaitihia te taumata o tō mahi kia memeha ra ano. Kaua e akiaki i a koe ki te whakakorikori tinana i roto i te mamae.

He aha te tirohanga mō te hunga whai wheua waewae?

Ko te nuinga o te hunga he wheua waewae tōraro ka ora ake i muri i te wā okiokinga mai i ngā hākinakina me ētahi atu mahi. Ko te tikanga ka ora ake ngā wheua waewae tōraro i roto i ngā wiki e toru ki te whā, ina kua ora ngā waewae. Ka taea e te nuinga o te tangata te tīmata anō i tētahi kaupapa whakakori tinana ina ora ō rātou waewae. Heoi, he roa ake te ora o te whati taumahatanga, nō reira he pai ake te rongoā wawe i ngā wheua waewae tōraro.

Kia pēhea te roa o te mau o ngā whitiki o te hope?

Ehara tēnei i te mate tuturu. Mā te okioki, te whakarerekē i te nui o te whakakori tinana, me te mau hu tautoko ka āwhina i te whakaiti i te mamae o ngā hononga waewae. Heoi, ki te kore ō hononga waewae e pai ake i te roanga o te wā, tirohia tō tākuta. Tērā pea ka hiahia rātou ki te tirotiro mō ngā whati ahotea, ētahi atu mate rānei e puta ai te mamae. Tērā pea ka hiahia koe ki te aro ki ō hu, ki te totoro, me te ngāwari hei āwhina i te ārai i te hokinga mai o ngā hononga waewae.

Āhea koe me toro atu ki te tākuta?

Mena he nui te mamae o tō waewae , kāore rānei e pai ake i muri i ētahi wiki okiokinga, me toro atu koe ki tō tākuta. Mena he tino pupuhi, he whero, he mamae rānei tō waewae, waea atu ki tō tākuta tonu. Tērā pea he tohu ēnei kei a koe he mate pāwera, he mate hauora rānei.

He aha ngā pātai me pātai atu e au ki taku tākuta?

Anei ētahi pātai ka hiahia pea koe ki te pātai atu ki tō tākuta:

• I pēhea te whiwhi i ngā Shin Splints?
• Me pēhea te whakakore i ngā Shin Splints?
• Kia pēhea te roa o ēnei?
• He pai te hikoi me ngā hononga waewae?
• Me pēhea te ārai i te pakaru o ngā waewae i te heke mai?

Whakaarohia kei te oma koe i te taha o tētahi rārangi rākau ataahua i roto i tētahi pāka pērā i tāu mahi tonu. Kei te pupuhi te hau i roto i ō makawe, kei te waiata i roto i ō taringa, ā, kei te akiaki koe i a koe anō kia oma atu. Kātahi ka pā mai he mamae nui ki tō waewae – tera pea he whīra o te hope. Ahakoa he ahua hoha, kāore i te kino ngā whīra o te hope. Engari me ata noho mō tētahi wā, kia ora rā anō. Hei whakakore i te "whati ahotea", tirohia tō tākuta mēnā ka mau tonu te mamae.

Ngā kōrero poto hei maumahara

Nō reira, he mate te Shin Splints ka taea te whakahaere mēnā ka tiakina tika.

• He mea nui te okiokinga. Hoatu he wā ki tō waewae kia ora ai.
• Kōwhiria ngā hū tika, inā koa mō te whakakori tinana.
• I te tīmatanga o te whakakori tinana, tīmata mārire, ā, whakapiki mārire i tō kaha. Kaua e whakakaha rawa i a koe i te wā kotahi.
• Whakarongo ki tō tinana. Kaua e wareware ki te mamae.
• Mena he nui te mamae, he roa rānei, me rapu tohutohu hauora.

Ki te maumahara koe ki ēnei mea, ā, ki te mahi hoki ki aua mea, ka taea e koe te whakakore i tēnei mamae waewae whakarihariha, ā, ka taea e koe te hoki ki ō mahi me ō korikori tinana o ia rā i roto i te hauora pai!

` ngā whēkau o te hope, mamae waewae, whakakori tinana, mumura, mate ahotea tibial medial, whati ahotea, whara hākinakina, mamae turi