Ingabe nawe uzwa ubuhlungu ngaphambili komlenze wakho? Lokhu kungaba yi-Shin Splints!

Ungase ube umuntu ogijima ekuseni noma othanda ezemidlalo. Wake wazizwa ubuhlungu obungazelelwe ngaphambili komlenze wakho, emilenzeni, ngenkathi uzivocavoca, ugijima, noma ugxuma? Uma lokhu kuye kwenzeka kuwe, kubaluleke kakhulu ukuthi wazi ngalesi simo esibizwa ngokuthi i-Shin Splints, esizokhuluma ngaso namuhla.

Ziyini i-Shin Splints?

Kalula nje, ama-Shin Splints ubuhlungu obuvela ngaphambili komlenze wakho ongezansi, ikakhulukazi eduze kwethambo lomlenze (ithambo elikhulu emlenzeni wethu - `(tibia)`). Imbangela eyinhloko yalobu buhlungu ukuvuvukala noma ukucasuka, noma `(ukuvuvukala)` emisipheni, emathanjeni, nakwezinye izicubu ezizungeze lelo thambo lomlenze. Odokotela ngezinye izikhathi babiza lesi simo ngokuthi `(Medial Tibial Stress Syndrome)`.

Empeleni lokhu kuvame ukubangelwa ukulimala ngokweqile . Ngokuphumula kahle kanye neqhwa, abantu abaningi bangalulama ngokuphelele kulokhu futhi bangabi nezinkinga zempilo zesikhathi eside. Kodwa-ke, uma ingelashwa, ama-Shin Splints angakhula abe ukuphuka kokucindezeleka kwe-tibial . Ngakho-ke, akuwona umqondo omuhle ukuthatha lokhu kalula.

Ziyini izimpawu ze-Shin Splints?

Into eyinhloko oyizwayo kulesi simo ubuhlungu emlenzeni ongezansi.

• Lobuhlungu bungasukela ebuhlungwini obuncane, obuhlala bukhona kuya ebuhlungwini obukhulu .
• Uma uthinta isitho sakho sangasese sangasese ngesandla sakho , ungase uzizwe uthambile .
• Ngezinye izikhathi ungase ubone nokuvuvukala okuncane .

Buzwakala kanjani lobu buhlungu?

Ubuhlungu obubangelwa ama-shin splints ngokuvamile bungaba kanje:

• Kuvame ukuzwakala ngaphakathi komlenze ongezansi noma phambi kwendunu .
• Ekuqaleni, kungase kuqale njengokungakhululeki okufika kudlule lapho wenza okuthile, bese kuqhubekela ebuhlungwini obuhlala njalo obuhlala ngisho nangemva kokuqeda umsebenzi . Cabanga ngakho, isibonelo, lapho uqala ukugijima, kwakubuhlungu kuphela lapho uqeda ukugijima, kodwa bese kuba buhlungu ngisho nalapho ungagijimi.
• Ubuhlungu bungaba bukhali noma bube buhlungu obungabekezeleli .
• Ubuhlungu buyanda ngemva komsebenzi .

Ziyini izimbangela ze-shin splints?

Imbangela eyinhloko yalesi simo ukudonsa nokusunduza njalo kwemisipha nezinye izicubu ezixhumene emlenzeni wakho ongezansi ngokumelene nethambo lakho lesifuba. Isibonelo, uma wenza izinto ezifana nokugijima nokugxuma, ithambo lakho lesifuba lihlala licindezelekile. Lokhu kungabangela ukuthi ithambo livuvuke futhi libe buthaka.

Uma ithambo linganikwa isikhathi esidingekayo sokuphulukiswa, lo monakalo ungaqhubeka ube mubi futhi ubangele ubuhlungu obukhulu.

Kungaba nezizathu eziningana zalolu hlobo lokucindezeleka okuqhubekayo:

• Ukuqala uhlelo olusha lokuzivocavoca. Isibonelo, uma umuntu ongakaze azivivinye ngaphambili ngokuzumayo eqala ukugijima amamayela nsuku zonke.
• Ukwandisa izinga lakho lomsebenzi womzimba ngokuzumayo, njengomuntu owayevame ukugijima izinsuku ezimbili kuphela ngesonto ngokuzumayo eqala ukugijima izinsuku ezinhlanu ngesonto.

Ubani osengozini enkulu yokuthola ama-shin splints?

Nakuba lesi simo singakhula kunoma ubani, abanye abantu banamathuba amaningi okuba naso. Yilezi:

• Abagijimi: Labo abagijima, ikakhulukazi emigwaqweni engalingani, enamatshe, noma abakhuphula ibanga labo lokugijima noma isivinini ngokuzumayo.
• Abantu abadlala imidlalo ebeka ingcindezi enkulu emilenzeni yabo: Isibonelo, imidlalo efana ne-basketball ne-volleyball.
• Abadansi.
• Abantu abanezinyawo ezisicaba, ama-arches aphezulu, noma ama-arches aqinile: Laba bantu babhekana nokucindezeleka okukhulu emisipheni nasemathanjeni abo ngoba abakwazi ukwamukela kahle umthelela wokugijima nokugxuma.
• Abantu abasemsebenzini wezempi kanye nalabo abahamba njalo futhi abahamba amabanga amade.
• Abantu abagqoka izicathulo ezingafaneleki ezingalingani kahle nezinyawo zabo lapho bezivocavoca.
• Abantu abahamba amabanga amade.
• Abantu abaswele i-vitamin D, abanezinkinga zokudla, noma, uma kwenzeka kwabesifazane, abalahlekelwa ukuya esikhathini okuvamile.
• Abantu abanezinkinga zokuncipha kwamathambo njenge-osteopenia noma i-osteoporosis (ngoba amathambo abo asebuthakathaka kakade).

Yiziphi izinkinga ezingaba khona ze-Shin Splints?

Ama-shin splints awavamile ukubangela izinkinga ezinkulu. Kodwa-ke, uma uqhubeka nokugijima noma ukudlala imidlalo ngaphandle kokuvumela imilenze yakho ukuthi iphole, ama-shin splints angakhula abe ukuphuka kokucindezeleka . Ukuphuka kokucindezeleka kuwukuqhekeka okuncane ethanjeni. Odokotela bavame ukuncoma ukusebenzisa izinduku noma ukugqoka izicathulo ezikhethekile zokuhamba kuze kube yilapho ithambo liphola.

Ungazibona kanjani izimbotshana ze-shin?

Udokotela uxilonga lesi simo ngokubuza ngomlando wakho wezokwelapha (njengezifo zangaphambilini kanye nemithi oyiphuzayo) bese ekwenza ukuhlolwa ngokomzimba.

• Ngiyayibona indlela ohamba ngayo.
• Umlenze wakho ongezansi, iqakala, kanye nonyawo kuzohlolwa.
• Ngesikhathi sokuhlolwa okuphelele, iqakala lakho nonyawo kuzoshukunyiswa emuva naphambili, futhi ithambo lizozwakala ukuze kubhekwe izindawo ezinobuhlungu.
• Ukuma emlenzeni obuhlungu noma ukugxuma kulowo mlenze kungasiza ekunqumeni ukuthi ngabe yizinsini noma ukuphuka kokucindezeleka.

Ukuze anqume ukuthi une-`(Stress fracture)`, udokotela wakho uzoqala aku-ode ukuhlolwa kwe-`(X-ray)`. Kodwa-ke, cishe izingxenye ezimbili kwezintathu zokuhlolwa kwe-`(Stress fracture)` azibonisi i-`(Stress fracture)`. Ngakho-ke, uma udokotela wakho enokungabaza, anga-ode ukuhlolwa kwe-`(MRI)` noma i-`(Bone scan)`. Lokhu kuhlolwa kungasiza ekunqumeni ukuthi i-Shin Splint isibe yi-`(Stress fracture)` ngisho nangaphambi kokuba kutholakale i-`(X-ray)`.

Iphathwa Kanjani I-Shin Splints?

Ukuze unciphise izimpawu zakho, udinga ukunikeza amathambo nemisipha yakho isikhathi sokululama. Ama-shin splints avame ukwelashwa ngenhlanganisela yalokhu okulandelayo:

• Ukuphumula: Lena yinto ebaluleke kakhulu . Thatha ikhefu emisebenzini ekhathaza imilenze yakho, njengokudlala imidlalo noma ukugijima. Kungase kudingeke uphumule futhi uphumule amasonto ambalwa, noma ngisho nangaphezulu.
• Iqhwa: Faka iphakethe leqhwa ekulimaleni kwakho kathathu kuya kane ngosuku, cishe imizuzu eyi-10 kuya kwengama-20 ngesikhathi. Yenza lokhu izinsuku ezimbalwa. Iqhwa lizosiza ekunciphiseni ukuvuvukala nobuhlungu.
• Imithi yokuqeda ubuhlungu: Imithi engeyona eye-steroidal yokulwa nokuvuvukala (ama-NSAID) ethengiswa ngaphandle kwemithi kadokotela (isibonelo, i-ibuprofen) ingasiza ekunciphiseni ubuhlungu nokuvuvukala.
• Izithasiselo zeVithamini D3: Ukuthatha isithasiselo seVithamini D3 nsuku zonke (1000 kuya ku-2000 IU) kungasiza. Kodwa-ke, kufanele ukhulume nodokotela wakho ngaphambi kokuthatha lezi zithasiselo.
• Ukunwebeka kwe-Shin splint: Ukunwebeka kancane nokugoba imisipha emlenzeni wakho ongezansi kungaba usizo.
• Ukwanda kancane kwezinga lomsebenzi: Uma uqala ukusebenza futhi, qala kancane. Khulisa kancane kancane izinga lomsebenzi wakho ukuze unciphise ingozi yokubuya kwe-shin splints.
• Izicathulo ezisekelayo kanye nezicathulo ezifakiwe: Kulabo abanezinyawo ezisicaba, ama-orthotics angaba yindlela enhle yokunciphisa ubuhlungu obuvela ezinsikeni zemilenze. Ama-orthotics ahlinzeka ngokusekela uhlaka lonyawo lwakho, anciphisa ingcindezi emisipheni nasemathanjeni omlenze ongezansi.
• Ukwelashwa ngokomzimba: Ukwelashwa ngokomzimba kungaqinisa imilenze yakho, kunciphise ingozi yokuphinda ubuye, futhi kukusize ukuthi ubuyele ekusebenzeni kahle.

Ingabe ama-NSAID anemiphumela emibi?

Imiphumela emibi evela kuma-NSAID ayivamile, futhi ivame ukwenzeka kuphela uma uwasebenzisa isikhathi eside. Ukuze unciphise imiphumela emibi, sebenzisa umthamo ophansi kakhulu ngesikhathi esifushane kakhulu .

Eminye yemiphumela emibi ye-NSAID yile:

• Ubuhlungu besifuba, ubuhlungu besisu, kanye (okungavamile) nezilonda zesisu.
• Ikhanda elibuhlungu, isiyezi, kanye nokuzizwa ukhathazekile.
• Umfutho wegazi ophezulu (umfutho wegazi ophakeme).

Ungakuvimbela kanjani ukuqhekeka kwe-shin?

Ungase ungakwazi ngaso sonke isikhathi ukuvimbela lesi simo. Kodwa-ke, kunezinto ongazenza ukuze unciphise ingozi yakho yokuba naso noma usivimbele ukuthi singabi sibi kakhulu. Nazi ezinye izinto ongazenza ukuze unciphise ingozi yakho:

• Gqoka izicathulo ezikhululekile nezifanela kahle uma uzivocavoca. Izicathulo zokugijima kufanele zishintshwe ngemva kwamakhilomitha angu-300 (cishe amakhilomitha angu-480).
• Cabanga ngokusebenzisa ama-orthotic inserts ukusekela i-arch yonyawo lwakho. Ungaya esitolo esihle sezicathulo zemidlalo bese ukhuluma nomuntu lapho ukuze akusize ukhethe isicathulo noma i-orthotic efanela ukuma konyawo lwakho. Noma ungabona i-pedorthist. I-pedorthist inguchwepheshe ochwepheshe ekwelapheni izinkinga zemilenze yakho engezansi nezinyawo ngezicathulo nezinye izicathulo.
• Qala kancane bese wandisa izinga lomsebenzi wakho kanye nokuqina kwawo ngokuhamba kwesikhathi. Ungawandisi umsebenzi wakho ngesikhathi esisodwa. Landela umthetho othi "10%" - okungukuthi, ungawandisi umsebenzi wakho ngaphezu kuka-10% ngesonto. Isibonelo, uma ugijima ibanga eliphelele lamakhilomitha angu-8 (amamayela angu-5) ngesonto elilodwa, engeza amakhilomitha angu-0.8 kuphela (isigamu semayela) ebangeni lakho eliphelele ngesonto elilandelayo (ibanga eliphelele lamakhilomitha angu-8.85 noma amamayela angu-5.5).
• Fudumala futhi welule imisipha yakho ngaphambi kokuzivocavoca.
• Gwema izindawo eziqinile, ezingalingani, noma ezinamagquma uma ugijima.
• Uma ungumgijimi ojwayelekile, engeza izivivinyo ezinomthelela omncane njengokubhukuda ohlelweni lwakho lokuzivocavoca. Lokhu kuzosiza ukunikeza imilenze yakho ikhefu ekucindezelekeni kokugijima. Qeqesha futhi uthathe izinsuku zokuphumula.
• Phumula phakathi kwemisebenzi. Nikeza imisipha namathambo akho isikhathi sokululama.
• Vumela ubuhlungu bube yisiqondiso sakho. Uma uzwa ubuhlungu embotsheni yakho, yehlisa izinga lomsebenzi wakho kuze kube yilapho buphela. Ungaziphoqeleli ukuzivocavoca phakathi nobuhlungu.

Iyini inhloso yabantu abane-shin splints?

Iningi labantu abane-shin splints liyalulama ngemva kokuphumula kwezemidlalo neminye imisebenzi. I-shin splints ivame ukuba ngcono phakathi kwamasonto amathathu kuya kwamane, uma imilenze isithole isikhathi sokululama. Iningi labantu lingaqhubeka nohlelo lokuzivocavoca uma imilenze yabo isilulame. Kodwa-ke, ukuphuka kokucindezeleka kuthatha isikhathi eside ukululama, ngakho-ke kungcono ukwelapha i-shin splints kusenesikhathi.

Ama-shin splints ahlala isikhathi esingakanani?

Lokhu akuyona inkinga ehlala njalo. Izinto ezifana nokuphumula, ukushintsha inani lokuzivocavoca okwenzayo, kanye nokugqoka izicathulo ezisekelayo kufanele kusize ekunciphiseni ubuhlungu be-shin splints. Kodwa-ke, uma i-shin splints yakho ingalulami ngokuhamba kwesikhathi, bona udokotela wakho. Bangase bafune ukuhlola ukuthi abanama-stress fractures noma ezinye izimo ezibangela ubuhlungu. Ungase futhi ufune ukunaka izicathulo zakho, ukwelula, kanye nokuguquguquka ukuze usize ukuvimbela ukuthi i-shin splints ingaphinde ivele.

Kufanele ubonane nini nodokotela?

Uma ubuhlungu bomlenze wakho bukhulu , noma uma bungapholi ngemva kwamasonto ambalwa okuphumula, kufanele ubonane nodokotela wakho. Uma umlenze wakho uvuvukele kakhulu, ubomvu, noma ubuhlungu, shayela udokotela wakho ngokushesha. Lezi zimpawu zingasho ukuthi unesifo noma esinye isimo sezokwelapha.

Yimiphi imibuzo okufanele ngiyibuze udokotela wami?

Nazi ezinye imibuzo ongase ufune ukubuza udokotela wakho:

• Ngithole kanjani i-Shin Splints?
• Ngingasusa kanjani ama-Shin Splints?
• Lokhu kuzohlala isikhathi esingakanani?
• Kulungile yini ukuhamba ne-shin splints?
• Ngingakuvimbela kanjani ukuqhekeka kwe-shin esikhathini esizayo?

Zicabange ugijima emgqeni omuhle wesihlahla epaki njengoba uhlala wenza. Umoya uvunguza ezinweleni zakho, ingoma idlala ezindlebeni zakho, futhi uzikhuthaza ukuthi ugijime kancane. Kungazelelwe, uzwa ubuhlungu obukhulu emlenzeni wakho - kungaba yi-shin splint. Nakuba kuyacasula kancane, i-shin splint ngokuvamile ayibi yingozi. Kodwa kufanele uphumule isikhashana, kuze kube yilapho iphola. Ukuze unqume ukuthi "ukucindezeleka kuphukile", bona udokotela wakho uma ubuhlungu buqhubeka.

Amaphuzu amafushane okufanele uwakhumbule

Ngakho-ke, ama-Shin Splints ayisimo esingalawulwa uma sinakekelwa kahle.

• Ukuphumula kubalulekile. Nika umlenze wakho isikhathi sokululama.
• Khetha izicathulo ezifanele, ikakhulukazi zokuzivocavoca umzimba.
• Uma uqala ukuvivinya umzimba, qala kancane kancane bese ukhulisa kancane kancane amandla akho. Ungazikhandleli kakhulu ngesikhathi esisodwa.
• Lalela umzimba wakho. Ungabunaki ubuhlungu.
• Uma ubuhlungu bukhulu noma buqhubeka, qiniseka ukuthi ufuna iseluleko sezokwelapha.

Uma ukhumbula lezi zinto futhi usebenza kuzo, uzokwazi ukuqeda lobu buhlungu bomlenze obucasulayo futhi ubuyele emisebenzini yakho yansuku zonke kanye nokuzivocavoca umzimba uphilile!

izimbambo zemilenze, ubuhlungu bomlenze, ukuvivinya umzimba, ukuvuvukala, i-medial tibial stress syndrome, ukuphuka kokucindezeleka, ukulimala kwezemidlalo, ubuhlungu bamadolo