Ngaba nawe uneentlungu ngaphambili komlenze wakho? Oku kusenokuba zii-Shin Splints!

Usenokuba ngumntu obaleka ekuseni okanye umthandi wezemidlalo. Ngaba wakha waziva iintlungu ezikhawulezileyo ngaphambili komlenze wakho, ecaleni kwemilenze, ngelixa uzilolonga, ubaleka, okanye utsiba? Ukuba oku kuye kwenzeka kuwe, kubaluleke kakhulu ukuba wazi ngale meko ibizwa ngokuba yiShin Splints, esiza kuthetha ngayo namhlanje.

Zithini iiShin Splints?

Ngamafutshane, iiShin Splints ziintlungu ezenzeka ngaphambili komlenze wakho ongezantsi, ingakumbi ezijikeleze ithambo lesifuba (ithambo elikhulu emlenzeni wethu - `(tibia)`). Eyona nto ibangela le ntlungu kukudumba okanye ukurhawuzelelwa, okanye `(ukudumba)` kwimisipha, imisipha, kunye nezinye izicubu ezijikeleze elo thambo lesifuba. Ngamanye amaxesha oogqirha babiza le meko ngokuthi `(Medial Tibial Stress Syndrome)`.

Oku kudla ngokubangelwa kukwenzakala kakhulu . Ngokuphumla kakuhle kunye nomkhenkce, uninzi lwabantu lunokuphola ngokupheleleyo koku kwaye bangabi nangxaki zempilo yexesha elide. Nangona kunjalo, ukuba ayinyangwa, iShin Splints inokuba yi-tibial stress fracture . Ke ngoko, ayisiyongcinga ilungileyo ukuyithatha lula le nto.

Ziziphi iimpawu zeShin Splints?

Eyona nto uyivayo kule meko ziintlungu emlenzeni ongezantsi.

• Le ntlungu ingaqala kwintlungu engephi, engapheliyo ukuya kwintlungu enzima .
• Ukuba uchukumisa ilungu lakho lobufazi ngesandla sakho , ungaziva uthambile .
• Ngamanye amaxesha ungabona nokudumba okuncinci .

Ivakala njani le ntlungu?

Intlungu ebangelwa zii-shin splints idla ngokuba ngolu hlobo lulandelayo:

• Ihlala ivakala ngaphakathi komlenze ongezantsi okanye phambi kwempundu .
• Ekuqaleni, inokuqala njengokungakhululeki okuza kudlule xa usenza into ethile, ize emva koko iqhubekele kwintlungu engapheliyo ehlala ixesha elide nasemva kokuba ugqibile umsebenzi . Cinga ngayo, umzekelo, xa wawuqala ukubaleka, yayibuhlungu kuphela xa ugqibile ukubaleka, kodwa emva koko ibuhlungu naxa ungabaleki.
• Intlungu inokuba bukhali okanye ivakale ngathi yintlungu ebuhlungu .
• Intlungu iyanda emva komsebenzi .

Zithini izizathu ze-shin splints?

Eyona nto ibangela le meko kukutsala nokutyhala rhoqo izihlunu kunye nezinye izicubu ezidityanisiweyo emlenzeni wakho ongezantsi nxamnye nethambo lakho lesifuba. Umzekelo, xa usenza izinto ezifana nokubaleka nokutsiba, ithambo lakho lesifuba lihlala liphantsi koxinzelelo. Oku kunokubangela ukuba ithambo livuvuke kwaye libe buthathaka.

Ukuba ithambo alinikwa ixesha elifanelekileyo lokuphola, lo monakalo unokuba mbi ngakumbi kwaye ubangele iintlungu eziqatha.

Kunokubakho izizathu ezahlukeneyo zolu hlobo loxinzelelo oluqhubekayo:

• Ukuqala inkqubo entsha yokuzilolonga. Umzekelo, ukuba umntu ongazange azilolonge ngaphambili ngequbuliso uqala ukubaleka iimayile yonke imihla.
• Ngokungazelelekiyo nyusa izinga lakho lomsebenzi womzimba, njengomntu owayeqhele ukubaleka iintsuku ezimbini kuphela ngeveki ngequbuliso eqala ukubaleka iintsuku ezintlanu ngeveki.

Ngubani osengozini enkulu yokuba ne-shin splints?

Nangona le meko inokuvela nakubani na, abanye abantu banamathuba amaninzi okuba nayo. Nazi:

• Abagijimi: Abo babalekayo, ingakumbi kwiindlela ezingalinganiyo, ezineengqalutye, okanye abonyusa umgama okanye isantya sabo sokubaleka ngequbuliso.
• Abantu abadlala imidlalo ebeka uxinzelelo olukhulu emilenzeni yabo: Umzekelo, imidlalo efana nebhasikithi kunye nevolibholi.
• Abadanisi.
• Abantu abaneenyawo ezisicaba, ii-arches eziphakamileyo, okanye ii-arches eziqinileyo: Aba bantu bafumana uxinzelelo olukhulu kwimisipha namathambo abo kuba abakwazi ukufunxa kakuhle impembelelo yokubaleka nokutsiba.
• Abantu abasemkhosini kunye nabo bahamba rhoqo kwaye bahamba imigama emide.
• Abantu abanxiba izihlangu ezingafanelekanga ezingalinganiyo kakuhle neenyawo zabo xa bezilolonga.
• Abantu abahamba imigama emide ngeenyawo.
• Abantu abanengxaki yokutya, abanengxaki yokutya, okanye, kwimeko yabasetyhini, abaphelelwa lixesha lokuya exesheni eliqhelekileyo.
• Abantu abaneengxaki zokuncipha kwamathambo ezifana ne-osteopenia okanye i-osteoporosis (kuba amathambo abo sele ebuthathaka).

Ziziphi iingxaki ezinokubakho zeShin Splints?

Ii-shin splints azisoloko zibangela iingxaki ezinkulu. Nangona kunjalo, ukuba uyaqhubeka nokubaleka okanye udlala imidlalo ngaphandle kokuvumela imilenze yakho iphile, ii-shin splints zinokuba yi-stress fracture . I-stress fracture yi-snack encinci emathanjeni. Oogqirha badla ngokucebisa ukuba usebenzise iintonga okanye unxibe isihlangu esikhethekileyo sokuhamba de ithambo liphole.

Ungaziqonda njani ii-shin splints?

Ugqirha uxilonga le meko ngokubuza ngembali yakho yezonyango (njengezifo zangaphambili kunye namayeza owathathayo) aze enze uvavanyo lomzimba.

• Ndiyayibona indlela ohamba ngayo.
• Umlenze wakho ongezantsi, iqatha, kunye nonyawo ziya kuhlolwa.
• Ngexesha lokuhlolwa ngokucokisekileyo, iqatha lakho kunye nonyawo lwakho ziya kushukunyiswa ngasemva nangaphambili, kwaye ithambo liya kuvakala ukuze kukhangelwe iindawo ezinentlungu.
• Ukuma ngomlenze obuhlungu okanye ukutsiba kuloo mlenze kunokunceda ekuqinisekiseni ukuba ngaba ziingceba zemilenze okanye ziingceba zoxinzelelo.

Ukuze kuqinisekiswe ukuba unayo na i-`(Stress fracture)`, ugqirha wakho uza kuqala akuyalele uvavanyo lwe-`(X-ray)`. Nangona kunjalo, malunga nesibini kwisithathu sovavanyo lwe-`(Stress fracture)` alubonisi `(Stress fracture)`. Ke ngoko, ukuba ugqirha wakho unamathandabuzo, unokuyalela i-`(MRI)` scan okanye i-`(Bone scan)`. Olu vavanyo lunokunceda ekuqinisekiseni ukuba i-Shin Splint iye yaba yi-`(Stress fracture)` nangaphambi kokuba kufunyanwe i-`(X-ray)`.

Zinyangwa njani iiShin Splints?

Ukuze unciphise iimpawu zakho, kufuneka unike amathambo akho kunye nezihlunu zakho ixesha lokuphola. Ii-shin splints zihlala zinyangwa ngokudibanisa oku kulandelayo:

• Ukuphumla: Le yeyona nto ibalulekileyo . Phumla kwimisebenzi ebangela uxinzelelo emilenzeni yakho, njengokudlala imidlalo okanye ukubaleka. Kusenokufuneka uphumle kwaye uphumle iiveki ezimbalwa, okanye nangaphezulu.
• Umkhenkce: Faka ipakethe yomkhenkce kwinxeba lakho izihlandlo ezithathu ukuya kwezine ngemini, malunga nemizuzu eli-10 ukuya kwengama-20 ngexesha. Yenza oku iintsuku ezimbalwa. Umkhenkce uya kunceda ekunciphiseni ukudumba kunye nentlungu.
• Izithomalalisi zentlungu: Amayeza angengo-steroidal anti-inflammatory (NSAIDs) athengiswa ngaphandle kwe-OTC (umz., i-ibuprofen) anokunceda ukunciphisa iintlungu kunye nokudumba.
• Izongezo zeVithamin D3: Ukusela isongezo seVithamin D3 yonke imihla (1000 ukuya kwi-2000 IU) kunokunceda. Nangona kunjalo, kufuneka uthethe nogqirha wakho ngaphambi kokuba uthathe ezi zongezo.
• Ukunwebeka kwe-shin splint: Ukunwebeka kancinci kunye nokugoba izihlunu zomlenze wakho ongezantsi kunokuba luncedo.
• Ukunyuka kancinci kwinqanaba lomsebenzi: Xa uqala ukusebenza kwakhona, qala kancinci. Kancinci kancinci nyusa inqanaba lomsebenzi wakho ukuze unciphise umngcipheko wokubuya kwe-shin splints.
• Izihlangu ezixhasayo kunye nezinto zokufaka izihlangu: Kwabo baneenyawo ezithe tyaba, i-orthotics inokuba yindlela entle yokunciphisa iintlungu ezivela kwi-shin splints. I-Orthotics inika inkxaso kwi-arch yonyawo lwakho, inciphisa uxinzelelo kwimisipha kunye namathambo omlenze ongezantsi.
• Unyango lomzimba: Unyango lomzimba lunokuqinisa imilenze yakho, lunciphise umngcipheko wokuphinda ubuye, kwaye lukuncede ubuyele ekusebenzeni.

Ngaba ii-NSAID zineziphumo ebezingalindelekanga?

Iziphumo ebezingalindelekanga ezivela kwi-NSAIDs azixhaphakanga, kwaye zihlala zenzeka kuphela ukuba uzisebenzisa ixesha elide. Ukunciphisa iziphumo ebezingalindelekanga, sebenzisa idosi ephantsi kakhulu ngexesha elifutshane kangangoko .

Ezinye zeziphumo ebezingalindelekanga ze-NSAID zezi:

• Intlungu yesifuba, iintlungu zesisu, kunye (nezimbalwa) izilonda zesisu.
• Intloko ebuhlungu, isiyezi, kunye nokuziva ngathi ukhathazekile.
• Uxinzelelo lwegazi oluphezulu (uxinzelelo lwegazi oluphezulu).

Ungayithintela njani i-shin splints?

Usenokungakwazi ukuyithintela le meko rhoqo. Nangona kunjalo, kukho izinto onokuzenza ukunciphisa umngcipheko wokuba nayo okanye ukuyithintela ukuba ibe mandundu. Nazi ezinye zezinto onokuzenza ukunciphisa umngcipheko wakho:

• Nxiba izihlangu ezikhululekileyo nezifanelekileyo xa uzilolonga. Izihlangu zokubaleka kufuneka zitshintshwe emva kweemayile ezingama-300 (malunga neekhilomitha ezingama-480).
• Cinga ngokusebenzisa ii-orthotic inserts ukuxhasa i-arch yonyawo lwakho. Ungaya kwivenkile yezihlangu yezemidlalo elungileyo uze uthethe nomntu apho ukuze akuncede ukhethe isihlangu okanye i-orthotic efanelana nomzimba weenyawo zakho. Okanye ungabona i-pedorthist. I-pedorthist yingcali egxile ekunyangeni iingxaki zemilenze yakho esezantsi kunye neenyawo ngokusebenzisa izihlangu nezinye izihlangu.
• Qala kancinci uze wonyuse inqanaba lomsebenzi wakho kunye nobunzima ngokuhamba kwexesha. Musa ukwandisa umsebenzi wakho ngaxeshanye. Landela umthetho othi "10%" - oko kukuthi, musa ukwandisa umsebenzi wakho ngaphezu kwe-10% ngeveki. Umzekelo, ukuba ubaleka umgama opheleleyo weekhilomitha ezi-8 (iikhilomitha ezi-5) ngeveki enye, yongeza iikhilomitha ezi-0.8 kuphela (isiqingatha semayile) kumgama wakho opheleleyo kwiveki elandelayo (umgama opheleleyo weekhilomitha ezi-8.85 okanye iikhilomitha ezi-5.5).
• Zifudumeze kwaye wolule izihlunu zakho ngaphambi kokuba uzilolonge.
• Ziphephe iindawo eziqinileyo, ezingalinganiyo, okanye ezineenduli xa ubaleka.
• Ukuba ungumgijimi oqhelekileyo, yongeza umthambo ongenampembelelo ingako njengokudada kwinkqubo yakho yokuzilolonga. Oku kuya kunceda imilenze yakho iphumle kuxinzelelo lokubaleka. Qeqesha umzimba uze uthathe iintsuku zokuphumla.
• Phumla phakathi kwemisebenzi. Nika izihlunu namathambo akho ixesha lokuphola.
• Vumela intlungu ibe yisikhokelo sakho. Ukuba uziva iintlungu emqolo wakho, yehlisa izinga lakho lomsebenzi de liphele. Musa ukuzinyanzela ukuba uzilolonge ngexesha lentlungu.

Injani imeko yabantu abanee-shin splints?

Uninzi lwabantu abane-shin splints bayaphola emva kokuphumla kwimidlalo neminye imisebenzi. I-shin splints zihlala ziphucuka kwiiveki ezintathu ukuya kwezine, xa imilenze sele inethuba lokuphola. Uninzi lwabantu lunokuphinda luqalise inkqubo yokuzilolonga emva kokuba imilenze yabo ipholile. Nangona kunjalo, ukwaphuka koxinzelelo kuthatha ixesha elide ukuphola, ngoko ke kungcono ukunyanga i-shin splints kwangethuba.

I-shin splints ihlala ixesha elingakanani?

Le ayisiyonto isisigxina. Izinto ezifana nokuphumla, ukutshintsha ubungakanani bomthambo owenzayo, kunye nokunxiba izihlangu ezixhasayo kufuneka zincede ekunciphiseni iintlungu ze-shin splints. Nangona kunjalo, ukuba i-shin splints yakho ayiphucuki ngokuhamba kwexesha, bona ugqirha wakho. Basenokufuna ukujonga ukuba ngaba kukho ukuqhekeka koxinzelelo okanye ezinye iimeko ezibangela intlungu. Ungafuna nokuqwalasela izihlangu zakho, ukolula, kunye nokuguquguquka ukunceda ukuthintela ukuba i-shin splints ingaphindi ivele.

Ufanele uye nini kugqirha?

Ukuba intlungu yakho yomlenze inzima , okanye ukuba ayiphucuki emva kweeveki ezimbalwa zokuphumla, kufuneka ubone ugqirha wakho. Ukuba umlenze wakho udumbile kakhulu, ubomvu, okanye ubuhlungu, tsalela umnxeba ugqirha wakho ngoko nangoko. Ezi mpawu zinokuthetha ukuba unosulelo okanye enye imeko yezonyango.

Ndingayibuza yiphi imibuzo ugqirha wam?

Nantsi eminye imibuzo ongathanda ukuyibuza ugqirha wakho:

• Ndifumene njani iShin Splints?
• Ndingayisusa njani i-Shin Splints?
• Ziza kuhlala ixesha elingakanani ezi zinto?
• Ingaba kulungile ukuhamba nee-shin splints?
• Ndingazithintela njani ii-shin splints kwixesha elizayo?

Khawuthelekelele ubaleka ecaleni komgca omhle womthi epakini njengoko uhlala usenza. Umoya uvuthuza iinwele zakho, ingoma idlala ezindlebeni zakho, kwaye uzikhuthaza ukuba ubaleke kancinci. Ngequbuliso, uziva intlungu ebukhali emlenzeni wakho - isenokuba yi-shin splint. Nangona icaphukisa kancinci, i-shin splints ayisoloko imbi. Kodwa kufuneka uphumle okwethutyana, ide iphole. Ukuze uthintele "ukuqhekeka koxinzelelo", bona ugqirha wakho ukuba intlungu iyaqhubeka.

Amanqaku amafutshane ekufuneka uwakhumbule

Ngoko ke, iiShin Splints zizinto ezinokulawulwa ukuba zinyanyekelwa ngokufanelekileyo.

• Ukuphumla kubalulekile. Nika umlenze wakho ixesha lokuba uphole.
• Khetha izihlangu ezifanelekileyo, ingakumbi xa uzilolonga.
• Xa uqala umthambo, qala kancinci kancinci uze wonyuse amandla akho kancinci kancinci. Musa ukuzibhokoxa kakhulu ngaxeshanye.
• Mamela umzimba wakho. Musa ukuyityeshela intlungu.
• Ukuba intlungu inzima okanye iyaqhubeka, qiniseka ukuba ufuna ingcebiso kagqirha.

Ukuba uyazikhumbula ezi zinto uze usebenzele kuzo, uya kukwazi ukuphelisa le ntlungu yomlenze ecaphukisayo uze ubuyele kwimisebenzi yakho yemihla ngemihla kunye nokuzilolonga ngoxolo lwengqondo!

ii- shin splints, iintlungu zomlenze, umthambo, ukudumba, i-medial tibial stress syndrome, ukwaphuka koxinzelelo, ukwenzakala kwezemidlalo, iintlungu zedolo