Kodi inunso mukumva kupweteka kutsogolo kwa mwendo wanu? Izi zitha kukhala Shin Splints!

Mwina ndinu munthu wothamanga m'mawa kapena wokonda masewera. Kodi munayamba mwamvapo kupweteka mwadzidzidzi kutsogolo kwa mwendo wanu, m'chiuno, mukuchita masewera olimbitsa thupi, kuthamanga, kapena kulumpha? Ngati izi zakuchitikirani, ndikofunikira kwambiri kuti mudziwe za matenda otchedwa Shin Splints, omwe tikambirana lero.

Kodi Shin Splints ndi chiyani?

Mwachidule, Shin Splints ndi ululu womwe umachitika kutsogolo kwa mwendo wanu wam'munsi, makamaka kuzungulira fupa la mwendo (fupa lalikulu la mwendo wathu - `(tibia)`). Chifukwa chachikulu cha ululuwu ndi kutupa kapena kuyabwa, kapena `(kutupa)` m'minofu, minyewa, ndi minofu ina yomwe imazungulira fupa la mwendo. Madokotala nthawi zina amatcha vutoli `(Medial Tibial Stress Syndrome)`.

Izi nthawi zambiri zimachitika chifukwa cha kuvulala kwambiri . Ndi kupuma mokwanira komanso ayezi, anthu ambiri amatha kuchira kwathunthu ku izi ndipo sakhala ndi mavuto azaumoyo kwa nthawi yayitali. Komabe, ngati sanalandire chithandizo, Shin Splints imatha kukhala kusweka kwa tibial stress . Chifukwa chake, si lingaliro labwino kutenga izi mopepuka.

Kodi zizindikiro za Shin Splints ndi ziti?

Chinthu chachikulu chomwe mumamva mu mkhalidwe uwu ndi kupweteka kwa mwendo wapansi.

• Ululu uwu ukhoza kuyambira pa kupweteka pang'ono, kosalekeza mpaka kupweteka kwakukulu .
• Ngati mukhudza nyini yanu ndi dzanja lanu , mungamve kupweteka .
• Nthawi zina mungaonenso kutupa pang'ono .

Kodi ululu uwu umamveka bwanji?

Ululu womwe umabwera chifukwa cha ma shin splints nthawi zambiri umakhala motere:

• Kawirikawiri imamveka mkati mwa mwendo wapansi kapena patsogolo pa anus .
• Poyamba, zingayambe ngati kusamva bwino komwe kumabwera ndi kutha mukachita chinachake, kenako kumatha kukhala kupweteka kosalekeza komwe kumatenga nthawi yayitali ngakhale mutamaliza ntchitoyo . Mwachitsanzo, taganizirani izi, pamene munayamba kuthamanga, zimapweteka kokha mukamaliza kuthamanga, koma kenako zimapweteka ngakhale simukuthamanga.
• Ululu ukhoza kukhala woopsa kapena wofooka .
• Ululu umawonjezeka pambuyo pa ntchito .

Kodi zifukwa za shin splints ndi ziti?

Chifukwa chachikulu cha vutoli ndi kukoka ndi kukankhira minofu ndi minofu ina yolumikizana m'munsi mwa mwendo wanu motsutsana ndi fupa lanu la mwendo. Mwachitsanzo, mukachita zinthu monga kuthamanga ndi kulumpha, fupa lanu la mwendo limakhala pansi pa kupanikizika nthawi zonse. Izi zingayambitse kutupa ndi kufooka kwa fupa.

Ngati fupa silipatsidwa nthawi yokwanira kuti lichiritsidwe, kuwonongeka kumeneku kungakule kwambiri ndikupangitsa ululu waukulu.

Pakhoza kukhala zifukwa zingapo zomwe zimapangitsa kuti pakhale kupanikizika kosalekeza kotere:

• Kuyambitsa pulogalamu yatsopano yochita masewera olimbitsa thupi. Mwachitsanzo, ngati munthu amene sanachitepo masewera olimbitsa thupi mwadzidzidzi akuyamba kuthamanga makilomita ambiri tsiku lililonse.
• Mwadzidzidzi mukuwonjezera kuchuluka kwa zochita zolimbitsa thupi, monga munthu amene ankathamanga masiku awiri okha pa sabata mwadzidzidzi anayamba kuthamanga masiku asanu pa sabata.

Ndani ali pachiopsezo chachikulu chotenga ma splints a shin?

Ngakhale kuti vutoli limatha kufalikira mwa aliyense, anthu ena ali ndi mwayi waukulu woti adwale matendawa.

• Othamanga: Othamanga, makamaka m'misewu yopanda miyala, kapena omwe mwadzidzidzi amawonjezera mtunda wawo wothamanga kapena liwiro.
• Anthu omwe amasewera masewera omwe amaika mphamvu zambiri pa miyendo yawo: Mwachitsanzo, masewera monga basketball ndi volleyball.
• Ovina.
• Anthu omwe ali ndi mapazi osalala, ma arches ataliatali, kapena ma arches olimba: Anthuwa amakumana ndi kupsinjika kwakukulu pa minofu ndi mafupa awo chifukwa sangathe kuyamwa bwino mphamvu yothamanga ndi kulumpha.
• Anthu omwe ali mu usilikali ndi omwe amayendayenda pafupipafupi komanso kuyenda mtunda wautali.
• Anthu omwe amavala nsapato zosayenera zomwe sizikugwirizana bwino ndi mapazi awo akamachita masewera olimbitsa thupi.
• Anthu oyenda mtunda wautali.
• Anthu omwe ali ndi vuto la kusowa kwa vitamini D, matenda osadya bwino, kapena, kwa akazi, kulephera kusamba bwino.
• Anthu omwe ali ndi matenda ochepetsa mafupa monga osteopenia kapena osteoporosis (chifukwa mafupa awo ndi ofooka kale).

Kodi mavuto omwe angakhalepo chifukwa cha Shin Splints ndi ati?

Ma splints a shin nthawi zambiri samayambitsa mavuto aakulu. Komabe, ngati mupitiliza kuthamanga kapena kuchita masewera olimbitsa thupi popanda kulola miyendo yanu kuchira, ma splints a shin amatha kukhala kusweka kwa nkhawa . Kusweka kwa nkhawa ndi mng'alu waung'ono m'fupa. Madokotala nthawi zambiri amalimbikitsa kugwiritsa ntchito ndodo kapena kuvala nsapato zapadera zoyendera mpaka fupa litachira.

Kodi mungazindikire bwanji ma splints a shin?

Dokotala amazindikira vutoli mwa kufunsa za mbiri yanu yachipatala (monga matenda omwe mudadwalapo kale ndi mankhwala omwe mudamwa) ndikukufufuzani thupi.

• Ndikuona momwe mukuyendera.
• Mwendo wanu wapansi, akakolo, ndi phazi lanu zidzayesedwa.
• Mukayang'aniridwa bwino, bondo lanu ndi phazi lanu zidzasunthidwa mtsogolo ndi mtsogolo, ndipo fupa lidzamveka kuti lifufuze malo omwe muli ululu.
• Kuyimirira pa mwendo wopweteka kapena kulumpha pa mwendowo kungathandize kudziwa ngati ndi mabala a shin kapena kusweka kwa stress.

Kuti adziwe ngati muli ndi `(Stress fracture)`, dokotala wanu ayamba walamula kuti muyesedwe `(X-ray)`. Komabe, pafupifupi magawo awiri mwa atatu a mayeso `(Stress fracture)` sasonyeza `(Stress fracture)`. Chifukwa chake, ngati dokotala wanu ali ndi kukayikira kulikonse, angafune kuti muyesedwe `(MRI)` kapena `(Bone scan)`. Mayesowa angathandize kudziwa ngati Shin Splint yakhala `(Stress fracture)` ngakhale `(X-ray)` isanapezeke.

Kodi Zipilala za Shin Zimachiritsidwa Bwanji?

Kuti muchepetse zizindikiro zanu, muyenera kupatsa mafupa ndi minofu yanu nthawi yoti ichire. Ma splints a Shin nthawi zambiri amachiritsidwa ndi zotsatirazi:

• Kupuma: Ichi ndiye chinthu chofunikira kwambiri . Pumulani ku zochitika zomwe zimakuvutitsani miyendo, monga kusewera masewera kapena kuthamanga. Mungafunike kupuma pang'ono kwa milungu ingapo, kapena kupitirira apo.
• Aisi: Pakani paketi ya ayezi pa bala lanu katatu kapena kanayi patsiku, kwa mphindi pafupifupi 10 mpaka 20 nthawi imodzi. Chitani izi kwa masiku angapo. Aisi ingathandize kuchepetsa kutupa ndi ululu.
• Mankhwala ochepetsa ululu: Mankhwala oletsa kutupa (NSAIDs) osagwiritsidwa ntchito ndi dokotala (monga ibuprofen) angathandize kuchepetsa ululu ndi kutupa.
• Zakudya Zowonjezera za Vitamini D3: Kumwa Vitamini D3 yowonjezera tsiku lililonse (1000 mpaka 2000 IU) kungathandize. Komabe, muyenera kulankhula ndi dokotala wanu musanamwe zakudya zowonjezerazi.
• Kutambasula minofu ya m'munsi mwa mwendo: Kutambasula pang'onopang'ono ndi kupindika minofu ya mwendo wanu wapansi kungakhale kothandiza.
• Kuwonjezeka pang'onopang'ono kwa kuchuluka kwa zochita: Mukayambanso kuchita masewera olimbitsa thupi, yambani pang'onopang'ono. Pang'onopang'ono onjezerani kuchuluka kwa zochita zanu kuti muchepetse chiopsezo cha kubwerera kwa ma shin splints.
• Nsapato zothandizira ndi zoyikapo nsapato: Kwa iwo omwe ali ndi mapazi osalala, ma orthotics amatha kukhala njira yabwino yochepetsera ululu wochokera ku mabala a shin. Ma orthotics amathandiza phazi lanu, kuchepetsa kupanikizika kwa minofu ndi mafupa a mwendo wakumunsi.
• Kuchiza thupi: Kuchiza thupi kungakuthandizeni kulimbitsa miyendo yanu, kuchepetsa chiopsezo chobwereranso, komanso kukuthandizani kuti muyambenso kuchita masewera olimbitsa thupi.

Kodi NSAIDs zimakhala ndi zotsatirapo zoyipa?

Zotsatira zoyipa za NSAID sizimachitika kawirikawiri, ndipo nthawi zambiri zimachitika pokhapokha mutagwiritsa ntchito kwa nthawi yayitali. Kuti muchepetse zotsatira zoyipa, gwiritsani ntchito mlingo wotsika kwambiri kwa nthawi yochepa kwambiri .

Zina mwa zotsatirapo zoyipa za NSAID ndi izi:

• Kupweteka pachifuwa, kupweteka m'mimba, ndi (kawirikawiri) zilonda zam'mimba.
• Kupweteka mutu, chizungulire, komanso kumva ngati mutu wayamba kufooka.
• Kuthamanga kwa magazi (kuthamanga kwa magazi).

Kodi mungapewe bwanji kuvulala kwa shin splints?

Simungathe kupewa vutoli nthawi zonse. Komabe, pali zinthu zomwe mungachite kuti muchepetse chiopsezo chanu chotenga matendawa kapena kuti chisakule kwambiri. Nazi zinthu zina zomwe mungachite kuti muchepetse chiopsezo chanu:

• Valani nsapato zabwino komanso zoyenera mukamachita masewera olimbitsa thupi. Nsapato zothamanga ziyenera kusinthidwa mutayenda makilomita pafupifupi 480.
• Ganizirani kugwiritsa ntchito zoyikapo orthotic kuti zithandizire phazi lanu. Mutha kupita ku sitolo yabwino ya nsapato zamasewera ndikukambirana ndi munthu wina kumeneko kuti akuthandizeni kusankha nsapato kapena orthotic yoyenera mawonekedwe a phazi lanu. Kapena mutha kuwona pedorthist. Pedorthist ndi katswiri yemwe amadziwika bwino pochiza mavuto a miyendo ndi mapazi anu apansi pogwiritsa ntchito nsapato ndi nsapato zina.
• Yambani pang'onopang'ono ndipo onjezerani kuchuluka kwa zochita zanu ndi mphamvu pakapita nthawi. Musawonjezere zochita zanu nthawi imodzi. Tsatirani lamulo la "10%" - kutanthauza kuti, musawonjezere zochita zanu ndi zoposa 10% pa sabata. Mwachitsanzo, ngati muthamanga mtunda wonse wa makilomita 8 (makilomita 5) sabata imodzi, onjezerani makilomita 0.8 okha (theka la kilomita) pa mtunda wanu wonse sabata yotsatira (kuti mukhale mtunda wonse wa makilomita 8.85 kapena makilomita 5.5).
• Tenthetsani ndi kutambasula minofu yanu musanayambe kuchita masewera olimbitsa thupi.
• Pewani malo olimba, osalinganika, kapena okhala ndi mapiri mukathamanga.
• Ngati mumakonda kuthamanga nthawi zonse, onjezerani masewera olimbitsa thupi osakhudza kwambiri monga kusambira pamasewera anu olimbitsa thupi. Izi zikuthandizani kuti miyendo yanu ipumule ku nkhawa yothamanga. Yendetsani miyendo yanu ndi kupuma masiku angapo.
• Pumulani pakati pa zochita zanu. Perekani nthawi yoti minofu ndi mafupa anu achire.
• Ululu ukhale chitsogozo chanu. Ngati mukumva ululu m'mimba mwanu, chepetsani kuchuluka kwa zochita zanu mpaka zitatha. Musadzikakamize kuchita masewera olimbitsa thupi panthawi ya ululu.

Kodi chiyembekezo cha anthu omwe ali ndi ma shin splints ndi chotani?

Anthu ambiri omwe ali ndi ma shin splints amachira atatha kupuma masewera ndi zochitika zina. Ma shin splints nthawi zambiri amakhala bwino mkati mwa milungu itatu kapena inayi, miyendo ikakhala ndi nthawi yochira. Anthu ambiri amatha kuyambiranso kuchita masewera olimbitsa thupi miyendo yawo ikachira. Komabe, kusweka kwa stress kumatenga nthawi yayitali kuti kuchiritsidwe, choncho ndi bwino kuchiza ma shin splints msanga.

Kodi ma splints a shin amakhala nthawi yayitali bwanji?

Izi si vuto lokhalitsa. Zinthu monga kupuma, kusintha kuchuluka kwa masewera olimbitsa thupi omwe mumachita, komanso kuvala nsapato zothandizira ziyenera kuthandiza kuchepetsa ululu wa ma shin splints. Komabe, ngati ma shin splints anu sakuchira pakapita nthawi, onani dokotala wanu. Angafune kuwona ngati pali kusweka kwa stress kapena matenda ena omwe amayambitsa ululu. Mungafunenso kusamala ndi nsapato zanu, kutambasula, komanso kusinthasintha kuti mupewe kuti ma shin splints asabwererenso.

Kodi muyenera kupita kwa dokotala liti?

Ngati ululu wa mwendo wanu ndi waukulu , kapena ngati sukusintha mutatha milungu ingapo yopuma, muyenera kuonana ndi dokotala wanu. Ngati mwendo wanu watupa kwambiri, wofiira, kapena wopweteka, imbani dokotala wanu nthawi yomweyo. Zizindikirozi zingatanthauze kuti muli ndi matenda kapena matenda ena.

Ndi mafunso ati omwe ndiyenera kufunsa dokotala wanga?

Nazi mafunso ena omwe mungafune kufunsa dokotala wanu:

• Kodi ndinapeza bwanji Shin Splints?
• Kodi ndingatani kuti ndichotse matenda a Shin Splints?
• Kodi izi zitenga nthawi yayitali bwanji?
• Kodi kuyenda ndi ma splints a shin kuli bwino?
• Kodi ndingapewe bwanji kuvulala kwa shin splints mtsogolo?

Tangoganizirani kuti mukuthamanga pamzere wokongola wa mitengo m'paki monga momwe mumachitira nthawi zonse. Mphepo ikuwomba m'tsitsi lanu, nyimbo ikumveka m'makutu mwanu, ndipo mukudzilimbikitsa kuti muthamange patsogolo pang'ono. Mwadzidzidzi, mukumva kupweteka kwambiri mwendo wanu - kungakhale kutsekeka kwa shin. Ngakhale kuti ndi kokhumudwitsa pang'ono, kutsekeka kwa shin nthawi zambiri sikoopsa. Koma muyenera kupumula kwakanthawi, mpaka kuchira. Kuti mupewe "kusweka kwa nkhawa", onani dokotala wanu ngati ululuwo ukupitirira.

Mfundo zazifupi zoti muzikumbukire

Choncho, Shin Splints ndi vuto lomwe lingathetsedwe ngati litasamalidwa bwino.

• Kupuma n'kofunika kwambiri. Perekani nthawi yoti mwendo wanu uchiritse.
• Sankhani nsapato zoyenera, makamaka pa masewera olimbitsa thupi.
• Mukayamba kuchita masewera olimbitsa thupi, yambani pang'onopang'ono ndipo pang'onopang'ono muwonjezere mphamvu zanu. Musachite khama kwambiri nthawi imodzi.
• Mvetserani thupi lanu. Musanyalanyaze ululu.
• Ngati ululu uli waukulu kapena wopitirira, onetsetsani kuti mwapeza upangiri wa dokotala.

Ngati mukumbukira zinthu izi ndikugwira ntchito pa izo, mudzatha kuchotsa ululu wovutawu wa mwendo ndikubwerera ku zochita zanu za tsiku ndi tsiku ndi masewera olimbitsa thupi mwamtendere!

` mabala a shin, kupweteka kwa mwendo, kuchita masewera olimbitsa thupi, kutupa, matenda a medial tibial stress, kusweka kwa nkhawa, kuvulala pamasewera, kupweteka kwa bondo