Ingaba umphambili womlenze wakho uyabuhlungu xa ubaleka okanye uhamba? Oku kusenokuba ziiShin Splints!

Khawuthelekelele, uqale ukubaleka kakuhle kusasa, kwaye emva kokuhamba umgama omfutshane, uziva intlungu encinci ngaphambili komlenze wakho, kwindawo yethambo lesifuba. Ekuqaleni, awuyinaki. Kodwa imihla ngemihla, kuvakala ngathi le ntlungu iya isiba mandundu. Ngaba ukhe wadibana nale meko? Rhoqo, le ntlungu ibakho kubantu abadlala imidlalo, ababalekayo, nabatsibayo ibangelwa yimeko ebizwa ngokuba yi-'Shin Splints'. Masithethe ngale nto ngokulula.

Ngamafutshane, ziintoni iiShin Splints?

Iintsini zesifuba ziintlungu ezenzeka ngaphambili komlenze wakho ongezantsi, i-tibia. Ngokukodwa, zibangelwa zizihlunu, imisipha, kunye nezicubu ezijikeleze ithambo lakho lesifuba ezivuvukayo ngenxa yokusetyenziswa kakhulu. Oogqirha ngamanye amaxesha babiza oku ngokuthi yi-'Medial Tibial Stress Syndrome'.

Oku kukwenzakala okugqithisileyo. Kuqhelekile kakhulu kubadlali, kuba bahlala bebeka uxinzelelo emilenzeni yabo. Kodwa akukho nto inokubangela ixhala ngayo. Inganyangwa ngezinto ezilula ezifana nokuphumla kakuhle kunye nomkhenkce. Nangona kunjalo, ukuba uyaqhubeka nokuzilolonga ngaphandle kokuyinika ingqalelo, ngamanye amaxesha inokuqhubela phambili ekubeni yingozi kwi-tibial stress fracture. Yiyo loo nto kubaluleke kakhulu ukuqaphela oku.

Zithini iimpawu ze-shin splints? Ivakala njani le ntlungu?

Uphawu oluphambili noluqhelekileyo lwe-shin splints yintlungu emlenzeni ongezantsi. Intlungu ingahluka kumntu nomntu. Ngamanye amaxesha, indawo inokuba buhlungu xa ichukunyiswa. Kunokubakho nokudumba okuthile.

Makhe sijonge ngakumbi indlela ezivakala ngayo ezi ntlungu kwitheyibhile engasezantsi.

Kutheni sifumana ii-shin splints?

Ngamafutshane, kubangelwa luxinzelelo oluqhubekayo kunye noxinzelelo kwi-fibula. Cinga ngako, xa ubaleka okanye utsiba, izihlunu ezisemlenzeni wakho ongezantsi zitsala kwiindawo ezinamathela kuzo kwi-fibula. Njengoko oku kutsalwa rhoqo nokuphindaphindiweyo kusenzeka, izicubu ezinamathela kuloo thambo ziqala ukudumba.

Xa ithambo lingafumani ukuphumla elikufunayo ukuze liphole, umonakalo uyanda kancinci kancinci kwaye intlungu iba mandundu. Kukho izizathu ezininzi eziphambili zokuba le meko yenzeke:

• Ukuqala inkqubo entsha yokuzilolonga ngaxeshanye.
• Ukwanda ngequbuliso kobunzima bomthambo wangaphambili (umzekelo, ukwandisa umgama owubalekayo ngequbuliso).
• Ukubaleka rhoqo kwiindawo eziqinileyo ezinje ngamatye, ilitye elirhabaxa, kunye ne-asphalt.

Ngubani osengozini enkulu yokuhlaselwa yile meko?

Nangona nabani na enokufumana ii-shin splints, abanye abantu basengozini enkulu kancinci.

• Abagijimi: Ingakumbi abo bakhawuleza bandise umgama wabo wokubaleka, okanye abo babaleka kwiindlela ezingalinganiyo nezinamaqhuqhuva.
• Abadlali: Kwabo badlala imidlalo ebeka uxinzelelo olukhulu emilenzeni, njengebhola ekhatywayo, ibasketball, kunye nevolleyball.
• Abadanisi.
• Abantu abaneenyawo ezisicaba okanye ii-arches eziphakamileyo: Aba bantu basenokungakwazi ukufunxa kakuhle impembelelo yokubaleka nokutsiba.
• Abasebenzi basemkhosini kunye nabo bahamba ngeenyawo baze bahambe imigama emide njengenxalenye yemisebenzi yabo.
• Abantu abazilolongayo benxibe izihlangu ezindala ezingabancediyo.
• Abafazi abanengxaki yokunqongophala kwevithamini D, iingxaki zokutya, okanye imijikelo yokuya exesheni engacwangciswanga.
• Abantu abanezifo zokuncipha kwamathambo (i-osteopenia okanye i-osteoporosis).

Ngaba oku kungaba yinto enzulu?

Uninzi lwee-shin splints azibangeli iingxaki ezinkulu. Kodwa eyona ngxaki inkulu kukuba ukuba uqhubeka nokufaka uxinzelelo emlenzeni wakho, lunokuqhekeka ngenxa yoxinzelelo . Uqhekeko loxinzelelo luqhekeko oluncinci kakhulu noluthambileyo emathanjeni. Ukuba oko kuyenzeka, unokufuna ukusebenzisa iintonga okanye unxibe isihlangu esikhethekileyo sokuhamba de ithambo liphole. Yiyo loo nto kubalulekile ukufumana unyango kwangoko emva kokuba intlungu iqalile.

Ugqirha uyibona njani le nto?

Xa usiya kugqirha, uza kuqala akubuze ngeempawu zakho. Emva koko uza kuhlola umlenze wakho. Ngexesha lovavanyo,

• Ndiyayibona indlela ohamba ngayo.
• Uhlola umlenze ongezantsi, iqatha, kunye nonyawo.
• Bacinezela izandla zabo kwindawo ebuhlungu.
• Usenokucelwa ukuba ume ngomlenze obuhlungu okanye utsibe kuloo mlenze.

Uninzi lwexesha, olu vavanyo lunokuxilonga imeko. Nangona kunjalo, ukuba iintlungu zinzima okanye kukho ukurhaneleka kokuba kukho ukwaphuka koxinzelelo, ugqirha wakho unokukuthumela kwi-X-ray. Nangona kunjalo, kubalulekile ukwazi ukuba isibini kwisithathu sakwaphuka koxinzelelo asibonakali kwi-X-ray eqhelekileyo. Ke ngoko, ukuba kusekho amathandabuzo, kunokucetyiswa ukuba kwenziwe i-MRI scan okanye i-bone scan.

Ziziphi iindlela zonyango lwe-shin splints?

Olona nyango lulungileyo koku kukunika amathambo nezihlunu zakho ixesha kunye nokuphumla ezikufunayo ukuze ziphiliswe. Oku kudla ngokwenziwa kusetyenziswa indibaniselwano yonyango olulandelayo:

• Ukuphumla: Kuphephe ngokupheleleyo imidlalo yakho, ukubaleka, okanye eminye imisebenzi ebangela iintlungu okwethutyana. Kusenokufuneka uphumle iiveki ezininzi okanye nangaphezulu.
• Umkhenkce: Faka umkhenkce kwindawo ebuhlungu nedumbileyo imizuzu eli-10-20 kathathu ukuya kane ngemini. Oku kunokunceda ukunciphisa iintlungu.
• Izithomalalisi zentlungu: Amayeza angengowe-steroidal anti-inflammatory (NSAIDs) angasetyenziswa njengoko ugqirha wakho eyalele. Nangona kunjalo, qiniseka ukuba udibana nogqirha wakho ngaphambi kokuba uthathe naliphi na iyeza.
• Izongezo: Abanye abantu banokucetyiswa ngugqirha wabo ukuba bathathe isongezelelo sevithamini D3. Thetha nogqirha wakho ngale nto.
• Ukolula: Ukwenza ukolula kancinci ukuze wolule izihlunu zomlenze ongezantsi kunokuba luncedo.
• Izihlangu ezixhasayo kunye ne-orthotics: Kwabo baneenyawo ezithe tyaba, ukusebenzisa izixhobo ezikhethekileyo zokuxhasa (i-orthotics) ezifakwe ngaphakathi kwezihlangu kunokunciphisa iintlungu.
• Unyango lomzimba: Ngoncedo lonyango lomzimba, ungenza umthambo wokuqinisa izihlunu zemilenze nokuthintela ukuba le meko ingaphindi ivele.

Ungayithintela njani i-shin splints ukuba ingaphindi ivele?

Zininzi izinto onokuzenza ukuze uthintele ukuba ii-shin splints zingaphindi zivele. Ukuba uzenza umkhwa, ungaqhubeka nokuzilolonga ngaphandle kokwenzakala.

• Sebenzisa izihlangu ezifanelekileyo zokuzilolonga kwaye zixhaswe kakuhle. Ukuba ungumgijimi, licebo elihle ukutshintsha izihlangu emva kokubaleka malunga neekhilomitha ezingama-500.
• Kancinci kancinci yonyusa ubukhali kunye nobude boqeqesho lwakho. Musa ukubaleka kakhulu okanye ukutsiba ngaxeshanye. Umgaqo olungileyo kukunyusa ubukhali bakho nge-10% kuphela ngeveki.
• Zifudumeze kakuhle ngaphambi kokuba uzilolonge. Yolula izihlunu zakho.
• Kuphephe ukubaleka kwiindawo eziqinileyo ezifana ne-asphalt kunye nekhonkrithi. Kungcono ukubaleka kwindawo enengca.
• Uqeqesho olunqamlezileyo. Endaweni yokubaleka yonke imihla, qubha usuku olunye uze uqhube ibhayisekile usuku olunye. Oku kuya kunciphisa uxinzelelo emilenzeni yakho.
• Mamela intlungu. Ukuba umlenze wakho ubuhlungu, musa ukuwutyeshela uze "uwutyhale". Intlungu luphawu lomzimba wakho lokuba uphumle.

Ufanele uye nini ngokuqinisekileyo kugqirha?

Ii-shin splints zihlala ziphila ngokuphumla, kodwa ukuba unezinye zeempawu ezingezantsi, ngokuqinisekileyo kuya kufuneka ubone ugqirha.

• Ukuba intlungu inzima kakhulu.
• Ukuba intlungu ayipheli emva kweeveki ezimbalwa zokuphumla.
• Ukuba umlenze uvuvukile kakhulu, ubomvu, okanye ubuhlungu kakhulu ukuba ungawuchukumisa (ezi zinokuba ziimpawu zosulelo okanye enye imeko).

Ugqirha wakho nguye oza kuqinisekisa ukuba une-shin splints okanye enye imeko, efana nokuqhekeka koxinzelelo, aze akunike unyango olufunekayo.