Kodi kutsogolo kwa mwendo wanu kumapweteka mukamathamanga kapena kuyenda? Izi zitha kukhala Shin Splints!

Tangoganizirani, mwangoyamba kuthamanga bwino m'mawa, ndipo mutayenda mtunda waufupi, mumamva kupweteka pang'ono kutsogolo kwa mwendo wanu, m'dera la fupa la fupa. Poyamba, mumanyalanyaza. Koma tsiku ndi tsiku, zimamveka ngati ululuwu ukukulirakulira. Kodi mwakumanapo ndi izi? Nthawi zambiri, ululu uwu womwe umapezeka mwa anthu omwe amachita masewera olimbitsa thupi, kuthamanga, ndi kulumpha umayamba chifukwa cha matenda otchedwa 'Shin Splints'. Tiyeni tikambirane izi mosavuta.

Mwachidule, kodi Shin Splints ndi chiyani?

Ma splints a shin ndi ululu womwe umachitika kutsogolo kwa mwendo wanu wam'munsi, tibia. Makamaka, amayamba chifukwa cha minofu, minyewa, ndi minofu yozungulira fupa lanu la shin kutupa chifukwa chogwiritsa ntchito mopitirira muyeso. Madokotala nthawi zina amatcha izi kuti 'Medial Tibial Stress Syndrome'.

Kuvulala kumeneku ndi koopsa kwambiri. Kumachitika kawirikawiri kwa othamanga, chifukwa nthawi zonse amaika mphamvu pa miyendo yawo. Koma palibe chodetsa nkhawa nacho. Nthawi zambiri kumatha kuchiritsidwa ndi zinthu zosavuta monga kupuma bwino komanso ayezi. Komabe, ngati mupitiliza kuchita masewera olimbitsa thupi osalabadira, nthawi zina kumatha kusweka kwa tibial stress. Ichi ndichifukwa chake ndikofunikira kwambiri kudziwa izi.

Kodi zizindikiro za shin splints ndi ziti? Kodi ululu uwu umamveka bwanji?

Chizindikiro chachikulu komanso chodziwika bwino cha ma shin splints ndi kupweteka kwa mwendo wapansi. Ululu umasiyana malinga ndi munthu. Nthawi zina, malowo amatha kupweteka akakhudzidwa. Pakhozanso kutupa pang'ono.

Tiyeni tiwone bwino momwe ululu uwu umamvekera mu tebulo ili m'munsimu.

Nchifukwa chiyani timapeza ma splints a shin?

Mwachidule, izi zimachitika chifukwa cha kupanikizika kosalekeza komanso kupsinjika kwa fibula. Taganizirani izi, mukathamanga kapena kulumpha, minofu ya mwendo wanu wam'munsi imakoka malo omwe imalumikizana ndi fibula. Pamene kukoka kumeneku kumachitika mobwerezabwereza, minofu yomwe imalumikizana ndi fupalo imayamba kutupa.

Pamene fupa silikupeza mpumulo womwe limafunika kuti lichiritse, kuwonongekako kumawonjezeka pang'onopang'ono ndipo ululu umakula kwambiri. Pali zifukwa zingapo zazikulu zomwe vutoli limachitikira:

• Kuyambitsa pulogalamu yatsopano yochita masewera olimbitsa thupi nthawi imodzi.
• Kuwonjezeka mwadzidzidzi kwa mphamvu ya masewera olimbitsa thupi omwe adachitika kale (mwachitsanzo, kukweza mwadzidzidzi mtunda womwe mumathamanga).
• Kuthamanga mosalekeza pamalo olimba monga miyala, miyala, ndi phula.

Ndani amene ali pachiwopsezo chachikulu chotenga matendawa?

Ngakhale kuti aliyense akhoza kutenga ma shin splints, anthu ena ali pachiwopsezo chachikulu.

• Othamanga: Makamaka omwe mwadzidzidzi amawonjezera mtunda wawo wothamanga, kapena omwe amathamanga m'misewu yosalinganika komanso yodzaza ndi mikwingwirima.
• Othamanga: Kwa iwo omwe amasewera masewera omwe amaika mphamvu zambiri pa miyendo, monga mpira wamiyendo, basketball, ndi volleyball.
• Ovina.
• Anthu okhala ndi mapazi osalala kapena ma arches ataliatali: Anthu awa sangamvetse bwino momwe kuthamanga ndi kulumpha kumakhudzira thupi.
• Asilikali ndi omwe amayenda pansi ndi kuyenda mtunda wautali monga gawo la ntchito zawo.
• Anthu ochita masewera olimbitsa thupi atavala nsapato zakale zosathandiza.
• Azimayi omwe ali ndi vuto la kusowa kwa vitamini D, matenda osadya bwino, kapena kusamba kosakhazikika.
• Anthu omwe ali ndi matenda ochepetsa mafupa (osteopenia kapena osteoporosis).

Kodi izi zingakhale zowopsa?

Ma splints ambiri a shin samayambitsa mavuto aakulu. Koma chiopsezo chachikulu ndichakuti ngati mupitiliza kukakamiza mwendo wanu, ukhoza kukhala kusweka kwa nkhawa . Kusweka kwa nkhawa ndi mng'alu waung'ono kwambiri komanso wofewa m'fupa. Ngati zimenezo zitachitika, mungafunike kugwiritsa ntchito ndodo kapena kuvala nsapato yapadera yoyendera mpaka fupa litachira. Ndicho chifukwa chake ndikofunikira kupeza chithandizo ululu ukayamba.

Kodi dokotala amazindikira bwanji izi?

Mukapita kukaonana ndi dokotala, choyamba adzakufunsani za zizindikiro zanu. Kenako adzayang'ana mwendo wanu. Pa nthawi yoyezetsayi,

• Ndikuona momwe mukuyendera.
• Amafufuza mwendo wapansi, akakolo, ndi phazi.
• Amakankhira manja awo pamalo opweteka.
• Mungapemphedwe kuti muyime pa mwendo wopweteka kapena kulumpha pa mwendowo.

Nthawi zambiri, mayesowa amatha kuzindikira vutoli. Komabe, ngati ululu uli waukulu kapena ngati pali kukayikira kuti pali kusweka kwa stress, dokotala wanu angakutumizireni kuti mukapimidwe X-ray. Komabe, ndikofunikira kudziwa kuti magawo awiri mwa atatu a kusweka kwa stress sawoneka pa X-ray yokhazikika. Chifukwa chake, ngati pali kukayikira, mungalimbikitsidwe kuti mupimidwe MRI kapena fupa.

Kodi mankhwala a shin splints ndi otani?

Chithandizo chabwino kwambiri cha izi ndikupatsa mafupa ndi minofu yanu nthawi ndi mpumulo zomwe zimafunika kuti zichiritsidwe. Izi nthawi zambiri zimachitika pogwiritsa ntchito njira zotsatirazi:

• Kupuma: Pewani masewera anu, kuthamanga, kapena zochita zina zomwe zimayambitsa ululu kwa kanthawi. Mungafunike kupuma kwa milungu ingapo kapena kuposerapo.
• Ice: Pakani ayezi pamalo opweteka ndi kutupa kwa mphindi 10-20 katatu kapena kanayi patsiku. Izi zingathandize kuchepetsa ululu.
• Mankhwala ochepetsa ululu: Mankhwala oletsa kutupa omwe si a steroidal (NSAIDs) angagwiritsidwe ntchito monga momwe dokotala wanu wanenera. Komabe, onetsetsani kuti mwafunsana ndi dokotala musanamwe mankhwala aliwonse.
• Zakudya Zowonjezera: Anthu ena angalangizidwe ndi dokotala wawo kuti amwe mankhwala owonjezera a vitamini D3. Lankhulani ndi dokotala wanu za izi.
• Kutambasula: Kuchita masewera olimbitsa thupi omwe amatambasula minofu ya mwendo wapansi pang'onopang'ono kungakhale kopindulitsa.
• Nsapato zothandizira ndi ma orthotics: Kwa iwo omwe ali ndi mapazi osalala, kugwiritsa ntchito zothandizira zapadera (ma orthotics) zomwe zimayikidwa mkati mwa nsapato kungathandize kuchepetsa ululu.
• Kuchiza thupi: Mothandizidwa ndi katswiri wa zamaganizo, mutha kuchita masewera olimbitsa thupi kuti mulimbikitse minofu ya miyendo ndikuletsa vutoli kuti lisabwererenso.

Kodi mungatani kuti mabala a shin asabwererenso?

Pali zinthu zingapo zomwe mungachite kuti mabala a shin asabwererenso. Ngati muchita izi chizolowezi, mutha kupitiriza kuchita masewera olimbitsa thupi popanda kuvulala.

• Gwiritsani ntchito nsapato zoyenera kuchita masewera olimbitsa thupi komanso zothandizira bwino. Ngati ndinu wothamanga, ndi bwino kusintha nsapato mutathamanga makilomita pafupifupi 500.
• Pang'onopang'ono onjezerani mphamvu ndi nthawi ya masewera olimbitsa thupi anu. Musamachite masewera olimbitsa thupi nthawi zambiri kapena kulumpha nthawi imodzi. Lamulo labwino ndilakuti muwonjezere mphamvu zanu ndi 10% yokha pa sabata.
• Dzitenthetseni bwino musanachite masewera olimbitsa thupi. Tambasulani minofu yanu.
• Pewani kuthamanga pamalo olimba monga phula ndi konkire. Ndi bwino kuthamanga pamalo ouma.
• Kuyenda mopingasa. M'malo mothamanga tsiku lililonse, sambirani tsiku limodzi ndikukwera njinga tsiku lina. Izi zichepetsa kupanikizika kwa miyendo yanu.
• Mvetserani ululu. Ngati mwendo wanu ukupweteka, musaunyalanyaze ndi kuukankhira. Ululu ndi chizindikiro cha thupi lanu kuti mupumule.

Kodi muyenera kupita kwa dokotala liti?

Ma splints a Shin nthawi zambiri amachira ndi kupuma, koma ngati muli ndi zizindikiro zilizonse pansipa, muyenera kuwona dokotala.

• Ngati ululu uli woopsa kwambiri.
• Ngati ululu sutha patatha milungu ingapo yopuma.
• Ngati mwendo watupa kwambiri, wofiira, kapena wopweteka kwambiri kuti ukhudze (izi zitha kukhala zizindikiro za matenda kapena vuto lina).

Dokotala wanu ndiye amene adzatsimikizira ngati muli ndi mabala a shin kapena vuto lina, monga kusweka kwa stress, ndikukupatsani chithandizo chofunikira.