Ese nawe ubabara imbere y'ukuguru kwawe? Ibi bishobora kuba ari Shin Splints!

Ushobora kuba uri umuntu ukina siporo mu gitondo cyangwa ukunda siporo. Ese wigeze wumva ububabare butunguranye imbere y'ukuguru kwawe, ku igufwa, mu gihe ukora siporo, wiruka cyangwa usimbuka? Niba ibi byarakubayeho, ni ngombwa cyane ko umenya indwara yitwa Shin Splints, tugiye kuvugaho uyu munsi.

Shin Splints ni iki?

Mu magambo make, Shin Splints ni ububabare bugaragara imbere y'ukuguru kwawe ko hasi, cyane cyane hafi y'igufwa rinini ryo ku kuguru kwacu - `(tibia)`). Impamvu nyamukuru y'ubu bubabare ni ukubyimba cyangwa kurakara, cyangwa `(inflammation)` mu mitsi, imitsi, n'izindi nyama zikikije iryo gufwa. Hari igihe abaganga bita iki kibazo `(Medial Tibial Stress Syndrome)`.

Ibi mu by’ukuri akenshi biterwa no gukomereka cyane . Iyo umuntu aruhutse neza kandi agakoresha urubura, abantu benshi bashobora gukira burundu kandi ntibagire ibibazo by’ubuzima by’igihe kirekire. Ariko, iyo bitavuwe, Shin Splints ishobora kuvamo kuvunika kw’ingingo zo mu maguru . Kubwibyo, si byiza kubifata nk'ibisanzwe.

Ni ibihe bimenyetso by'indwara ya Shin Splints?

Ikintu cy'ingenzi wumva muri iki gihe ni ububabare mu kaguru ko hasi.

• Ubu bubabare bushobora kuva ku bubabare bworoheje, busanzwe bugatera ububabare bukomeye .
• Iyo ukoze ku gitsina cyawe n'ukuboko kwawe , ushobora kumva ubabaye .
• Hari igihe ushobora no kubona kubyimba gato .

Ubu bubabare bumeze bute?

Ububabare buterwa n'udusimba two ku mishino bushobora kuba ubu bukurikira:

• Akenshi ikunze kumvikana imbere mu kuguru ko hasi cyangwa imbere y'ikibuno .
• Mu ntangiriro, bishobora gutangira nk'ububabare buza bugashira iyo uri gukora ikintu runaka, hanyuma bigatera ububabare buhoraho bumara na nyuma yo kurangiza igikorwa . Tekereza kuri ibi, urugero, igihe watangiraga kwiruka, byarababazaga gusa iyo urangije kwiruka, ariko hanyuma bikababaza no mu gihe utari kwiruka.
• Ububabare bushobora kuba bukomeye cyangwa bugatuma umuntu yumva ububabare budakomeye .
• Ububabare buriyongera nyuma yo gukora ikintu runaka .

Ni izihe mpamvu zitera imitsi yo mu bwonko?

Impamvu nyamukuru y’iyi ndwara ni ugukurura no gusunika imitsi n’izindi ngingo zo mu kaguru ko hasi ku igufwa ryawe ry’uruti rw’umugongo buri gihe. Urugero, iyo ukora ibintu nko kwiruka no gusimbuka, igufwa ryawe ry’uruti rw’umugongo rihora riri mu gitutu. Ibi bishobora gutuma igufwa ribyimba kandi rigacika intege.

Iyo igufwa ritahawe umwanya uhagije wo gukira, ibi byangiritse bishobora kwiyongera bigatera ububabare bukomeye.

Hari impamvu nyinshi zishobora gutuma habaho ubu bwoko bw'igitutu kidashira:

• Gutangiza gahunda nshya y'imyitozo ngororamubiri. Urugero, iyo umuntu utarigeze akora imyitozo ngororamubiri mbere atangiye kwiruka ibirometero byinshi buri munsi.
• Ukwiyongera k'urwego rw'imyitozo ngororamubiri mu buryo butunguranye, nk'umuntu wajyaga yiruka iminsi ibiri gusa mu cyumweru, atangira kwiruka iminsi itanu mu cyumweru.

Ni nde ufite ibyago byinshi byo kurwara uduce tw'imitsi yo mu bwonko?

Nubwo iyi ndwara ishobora kugaragara ku muntu uwo ari we wese, hari abantu bashobora kuyirwara cyane. Abo ni:

• Abiruka: Abiruka, cyane cyane mu mihanda y'amabuye idahuye, cyangwa abongera intera cyangwa umuvuduko mu buryo butunguranye.
• Abantu bakina siporo zishyira igitutu kinini ku maguru yabo: Urugero, siporo nka basketball na volleyball.
• Ababyinnyi.
• Abantu bafite ibirenge birebire, imigongo miremire, cyangwa imigongo ikomeye: Aba bantu bagira igitutu cyinshi ku mitsi n'amagufwa yabo kuko badashobora kwihanganira neza ingaruka zo kwiruka no gusimbuka.
• Abantu bari mu gisirikare n'abagenda kenshi kandi bagenda n'amaguru intera ndende.
• Abantu bambara inkweto zidakwiranye n'ibirenge byabo neza iyo bakora imyitozo ngororamubiri.
• Abantu bagenda n'amaguru intera ndende.
• Abantu bafite ikibazo cyo kubura Vitamine D, bafite ibibazo byo kurya, cyangwa, ku bagore, batakaza imihango isanzwe.
• Abantu bafite indwara zo kugabanya amagufwa nka osteopenia cyangwa osteoporosis (kuko amagufwa yabo aba yamaze kunanirwa).

Ni izihe ngorane zishobora guterwa na Shin Splints?

Imitsi yo mu bwonko ntabwo ikunze gutera ingorane zikomeye. Ariko, iyo ukomeje kwiruka cyangwa gukina siporo udatuma amaguru yawe akira, imitsi yo mu bwonko ishobora kuvamo kuvunika kw'imitsi . Kuvunika kw'imitsi ni akantu gato mu igufwa. Abaganga bakunze kukugira inama yo gukoresha inkoni cyangwa kwambara inkweto zidasanzwe zo kugenda kugeza igufwa rikize.

Ni gute wamenya udusimba tw'imitsi?

Umuganga asuzuma iyi ndwara akubaza amateka y'ubuzima bwawe (nk'indwara za kera n'imiti wafashe) hanyuma akagukorera isuzuma ry'umubiri.

• Ndabona uburyo ugenda.
• Ukuguru kwawe ko hasi, akaguru k'ikirenge n'ikirenge bizasuzumwa.
• Mu gihe cyo gusuzuma neza, akaguru kawe n'ikirenge bizagenda bisimburana, kandi igufwa rizakorwa kugira ngo harebwe aho ububabare buherereye.
• Guhagarara ku kuguru kubabara cyangwa gusimbuka kuri uko kuguru bishobora gufasha kumenya niba ari udusimba two mu ruti rw'umugongo cyangwa imvune yo mu mutwe.

Kugira ngo amenye niba ufite `(Stress fracture)`, muganga wawe azabanza agutegeke ikizamini cya `(X-ray)`. Ariko, hafi bibiri bya gatatu by'ibizamini bya `(Stress fracture)` ntibigaragaza `(Stress fracture)`. Kubwibyo, niba muganga wawe afite gushidikanya, ashobora gutumiza ikizamini cya `(MRI)` cyangwa `(Bone scan)`. Ibi bizamini bishobora gufasha kumenya niba Shin Splint yahindutse `(Stress fracture)` mbere yuko `(X-ray)` igaragara.

Indwara zo mu bwonko zivurwa zite?

Kugira ngo ugabanye ibimenyetso, ugomba guha amagufwa n'imitsi yawe umwanya wo gukira. Ubusanzwe imitsi yo mu bwonko ivurwa hifashishijwe ibi bikurikira:

• Kuruhuka: Iki ni cyo kintu cy'ingenzi cyane . Fata ikiruhuko ku bikorwa bikugora amaguru, nko gukina siporo cyangwa kwiruka. Ushobora gukenera kuruhuka no kuruhuka mu byumweru bike, cyangwa se birebire kurushaho.
• Urubura: Siga agapaki k'urubura ku gikomere cyawe gatatu kugeza kuri kane ku munsi, mu gihe cy'iminota 10 kugeza kuri 20 icyarimwe. Bikore mu minsi mike. Urubura ruzafasha kugabanya kubyimba no kubabara.
• Imiti igabanya ububabare: Imiti igabanya ububabare idakoreshejwe mu gutanga imiti (NSAIDs) (urugero: ibuprofen) ishobora gufasha kugabanya ububabare no kubyimba.
• Inyongeramusaruro za Vitamine D3: Gufata inyongeramusaruro ya Vitamine D3 buri munsi (1000 kugeza 2000 IU) bishobora gufasha. Ariko, ugomba kuvugana na muganga wawe mbere yo gufata izi nyongeramusaruro.
• Gutera amenyo y'uruti rw'umugongo: Kurambura no koroshya imitsi yo mu kaguru ko hasi bishobora gufasha.
• Kongera buhoro buhoro urugero rw'imyitozo: Iyo utangiye kongera gukora, tangira buhoro buhoro. Ongera buhoro buhoro urugero rw'imyitozo yawe kugira ngo ugabanye ibyago byo kugaruka kw'imitsi yo mu bwonko.
• Inkweto n'inkweto zifasha mu guhagarara: Ku bafite ibirenge birebire, guhagarara kw'amaguru bishobora kuba uburyo bwiza bwo kugabanya ububabare buterwa n'ibice by'amaguru. Guhagarara kw'amaguru bitanga inkunga ku ruhande rw'ikirenge cyawe, bigabanya umuvuduko ku mitsi n'amagufwa yo hasi y'ukuguru.
• Ubuvuzi bw'umubiri: Ubuvuzi bw'umubiri bushobora gukomeza amaguru yawe, bukagabanya ibyago byo kongera kurwara, kandi bukagufasha kongera kugira imbaraga.

Ese imiti igabanya ubukana bw'indwara zo mu mutwe (NSAIDs) igira ingaruka mbi?

Ingaruka mbi zituruka ku miti igabanya ubukana bw'imiti igabanya ubukana bw'imiti itera ...

Zimwe mu ngaruka mbi za NSAID ni:

• Kubabara mu gituza, kubabara mu gifu, n'ibisebe byo mu gifu (bidakunze kubaho).
• Kuribwa umutwe, kuzungera no kumva umeze nk'ufite ikibazo cyo mu mutwe.
• Umuvuduko ukabije w'amaraso (hypertension).

Ni gute wakwirinda ko imitsi y'uruti rw'umugongo itangira?

Ushobora kutazigera ubasha kwirinda iyi ndwara. Ariko hari ibyo wakora kugira ngo ugabanye ibyago byo kuyirwara cyangwa kuyirinda ko irushaho kuba mbi. Dore bimwe mu byo wakora kugira ngo ugabanye ibyago byo kuyirwara:

• Ambara inkweto nziza kandi zikubereye neza mu gihe ukora imyitozo ngororamubiri. Inkweto zo kwiruka zigomba gusimburwa nyuma y'ibirometero 480 (nk'ibirometero 480).
• Tekereza gukoresha ibikoresho byo gushushanya kugira ngo ushyigikire ibirenge byawe. Ushobora kujya mu iduka ryiza ry’inkweto za siporo ukavugana n’umuntu uhari kugira ngo agufashe guhitamo inkweto cyangwa ibikoresho byo gushushanya bihuye n’imiterere y’ikirenge cyawe. Cyangwa ushobora kubona umuganga w’inzobere mu gushushanya. Umuganga w’inzobere mu gushushanya ni inzobere mu kuvura ibibazo byo mu maguru no mu birenge byo hasi binyuze mu nkweto n’izindi nkweto.
• Tangira buhoro buhoro wongere urwego rw'ibikorwa byawe n'imbaraga zawe uko igihe kigenda. Ntukongere ibikorwa byawe icyarimwe. Kurikiza itegeko rya "10%" - ni ukuvuga ko utakongera ibikorwa byawe ho ibirenze 10% mu cyumweru. Urugero, niba wiruka intera ya kilometero 8 (miles 5) mu cyumweru kimwe, ongeramo kilometero 0.8 gusa (hafi ya kilometero) ku ntera yose mu cyumweru gikurikiraho (ku ntera yose ya kilometero 8.85 cyangwa kilometero 5.5).
• Shyushya kandi unagure imitsi yawe mbere yo gukora imyitozo ngororamubiri.
• Irinde ahantu hakomeye, hatangana, cyangwa hari imisozi miremire igihe wiruka.
• Niba uri umuntu usanzwe wiruka, ongeramo imyitozo ngororamubiri idatera ingaruka mbi nko koga mu myitozo ngororamubiri yawe. Ibi bizagufasha kuruhuka amaguru yawe ku munaniro wo kwiruka. Fata imyitozo ngororamubiri kandi ufate iminsi yo kuruhuka.
• Kuruhuka hagati y'ibikorwa. Ha imitsi n'amagufwa yawe umwanya wo gukira.
• Reka ububabare bube ari bwo buryo bwiza bwo kugufasha. Niba wumva ububabare mu kibuno cyawe, gabanya urugero rw'ibikorwa byawe kugeza ubwo birangiye. Ntugahatire gukora imyitozo ngororamubiri mu gihe cy'ububabare.

Ni iki kizere cy’abantu bafite ubumuga bwo kutagira imitsi?

Abantu benshi bafite amenyo akingira imitsi yo mu bwonko bakira nyuma yo kuruhuka siporo n'indi mirimo. Imitsi yo mu bwonko ikunze kumera neza mu byumweru bitatu kugeza kuri bine, iyo amaguru amaze gukira. Abantu benshi bashobora kongera gukora imyitozo ngororamubiri iyo amaguru yabo amaze gukira. Ariko, kuvunika kw'imitsi bifata igihe kirekire kugira ngo gukira, bityo ni byiza kuvura amenyo hakiri kare.

Imitsi yo ku ruti rw'umugongo imara igihe kingana iki?

Iyi si indwara ihoraho. Ibintu nko kuruhuka, guhindura ingano y'imyitozo ngororamubiri ukora, no kwambara inkweto zigufasha kugabanya ububabare bw'imitsi yo ku maguru. Ariko, niba imitsi yo ku maguru yawe idakira uko igihe kigenda gihita, reba muganga wawe. Bashobora gushaka gusuzuma niba hari imvune cyangwa izindi ndwara zitera ububabare. Ushobora kandi kwita ku nkweto zawe, kunanura imitsi, no koroherwa kugira ngo wirinde ko imitsi yo ku maguru isubira.

Ni ryari ukwiye kujya kwa muganga?

Niba ububabare bw'amaguru yawe bukabije , cyangwa niba butarushijeho kugabanuka nyuma y'ibyumweru bike uruhuka, ugomba kureba muganga wawe. Niba ukuguru kwawe kwabyimbye cyane, gutukura, cyangwa kubabara, hamagara muganga wawe ako kanya. Ibi bimenyetso bishobora gusobanura ko ufite ubwandu cyangwa indi ndwara.

Ni ibihe bibazo ngomba kubaza muganga wanjye?

Dore ibibazo bimwe na bimwe ushobora kubaza muganga wawe:

• Nabonye gute Shin Splints?
• Nakwirinda gute indwara ya Shin Splints?
• Ibi bizamara igihe kingana iki?
• Ese nta kibazo cyo kugenda n'udupira two ku maguru?
• Ni gute nakwirinda ko amaguru atagira imitsi mu gihe kizaza?

Tekereza uri kwiruka ku murongo mwiza w'igiti muri pariki nk'uko usanzwe ubikora. Umuyaga uri guhuha mu musatsi wawe, indirimbo iri gucuranga mu matwi yawe, kandi uri kwihatira kwiruka gato. Mu buryo butunguranye, wumva ububabare bukabije mu kuguru kwawe - bushobora kuba ari agace k'inyuma y'uruti. Nubwo bibabaza gato, agace k'inyuma y'uruti akenshi ntabwo ari gakomeye. Ariko ugomba kuruhuka akanya gato, kugeza igihe bikize. Kugira ngo umenye neza ko "stress vunitse" ihari, reba muganga wawe niba ububabare bukomeje.

Ingingo ngufi zo kwibuka

Rero, Shin Splints ni indwara ishobora kugenzurwa iyo yitabwaho neza.

• Kuruhuka ni ngombwa. Ha umwanya ukuguru kwawe kugira ngo kukire.
• Hitamo inkweto zikwiye, cyane cyane iyo ugiye gukora imyitozo ngororamubiri.
• Mu gutangira imyitozo ngororamubiri, tangira buhoro buhoro wongere imbaraga zawe buhoro buhoro. Ntugakore imyitozo myinshi icyarimwe.
• Umva umubiri wawe. Ntukirengagize ububabare.
• Niba ububabare bukabije cyangwa bukomeje, menya neza ko ugiye kwa muganga.

Nuzirikana ibi bintu kandi ugakora cyane, uzabasha kwikuramo ubu bubabare bw'amaguru bubabaza kandi usubire mu mirimo yawe ya buri munsi n'imyitozo ngororamubiri ufite amahoro yo mu mutima!

` imitsi yo ku ruti rw'umugongo, ububabare bw'amaguru, imyitozo ngororamubiri, kubyimba, indwara yo guhangayika mu gice cy'amagufwa, kuvunika kw'imitsi, imvune zo mu mikino, ububabare bw'ivi