Shin splints - kuzvitarisira

Shin splints inoitika kana iwe uine marwadzo pamberi pegumbo rako repazasi. Iyo kurwadziwa kwe shin shin kunobva mukuzvimba kwemhasuru, tendon, uye mapfupa emapundu akakomberedza shin rako. Shin splints idambudziko rakajairika kune vamhanyi, jimunasiti, vatambi, uye vanodzidziswa zvechiuto. Nekudaro, pane zvinhu zvaunogona kuita kupora kubva pane zvimedu uye kuvadzivirira kubva pakuwedzera.

Shin splints idambudziko rekunyanyisa. Iwe unowana zvimedu zve shin kubva pakuzadza makumbo ako egumbo, tendon kana shin bone.

Shin splints inoitika kubva mukushandisa zvakanyanya nebasa rakawandisa kana kuwedzera mukudzidziswa.Kazhinji kazhinji, chiitiko chacho chakanyanya kukanganisa uye kudzokorora kurovedza kwemakumbo ako epasi. Ichi ndicho chikonzero nei vamhanyi, vatambi, uye vanorovedza muviri vachiwanzo tora mabara. Zvakajairika zviitiko zvinokonzeresa kupenya ndeizvi:

• Kumhanya, kunyanya pazvikomo. Kana iwe uri mumhanyi mutsva, iwe uri panjodzi huru yezvipenga zveshin.
• Kuwedzera mazuva ako ekudzidziswa.
• Kuwedzera kusimba kwekudzidziswa, kana kuenda kure kure.
• Kuita kurovedza muviri kunowanzo mira uye kutanga, sekutamba, basketball, kana kudzidziswa zvechiuto.

Iwe uri panjodzi yekupwanyika shina kana iwe:

• Iva tsoka dzakatsetseka kana tsoka dzakasimba kwazvo.
• Shanda panzvimbo dzakaomarara, sekumhanya mumugwagwa kana kutamba basketball kana tenesi padare rakaomarara.
• Usapfeke shangu dzakakodzera.
• Pfeka shangu dzakasakara. Shangu dzekumhanya dzinorasikirwa nehafu yenguva yekuvhunduka kwavo kwekutora kugona mushure mamaira 250 (makiromita mazana mana) ekushandisa.

Zviratidzo zvinosanganisira:

• Marwadzo mune rimwe kana makumbo maviri
• Kupinza kana kusviba, kurwadziwa kunorwadza kumberi kwesini yako
• Marwadzo kana iwe uchisundira pane yako shins
• Marwadzo anowedzera kuwedzera panguva uye mushure mekurovedza muviri
• Marwadzo anova nani nekuzorora

Kana iwe uine rakasimba shin mabara, makumbo ako anogona kukuvadza kunyangwe iwe usiri kufamba.

Tarisira kuti unoda kanenge mavhiki maviri kana mana ekuzorora kubva mumutambo wako kana kurovedza muviri.

• Dzivisa kudzokorora kurovedza kwegumbo rako rezasi kwe1 kusvika 2 mavhiki. Chengetedza chiitiko chako kungofamba chete kwaunoita mukati mezuva rako rezuva.
• Edza zvimwe zvakaderera zvine chekuita zviitiko chero iwe usine kurwadziwa, sekushambira, elliptical muchina, kana kuchovha bhasikoro.

Mushure memasvondo maviri kusvika mana, kana kurwadziwa kwapera, unogona kutanga zviito zvako zvenguva dzose. Wedzera basa rako zvishoma nezvishoma. Kana marwadzo achidzoka, mira kurovedza muviri ipapo ipapo.

Ziva kuti shin splints inogona kutora 3 kusvika 6 mwedzi kupora. Usamhanye kudzokera mumutambo wako kana kurovedza muviri. Unogona kuzvikuvadza zvakare.

Zvinhu zvaunogona kuita kudzikisira kusagadzikana zvinosanganisira:

• Ice iwe shins. Ice kazhinji pazuva pazuva kwemazuva matatu kana kusvika kurwadziwa kwaenda.
• Ita kutambanudza maekisesaizi.
• Tora ibuprofen, naproxen, kana aspirin yekudzora kuzvimba uye kubatsira nemarwadzo. Ziva mishonga iyi ine mhedzisiro uye inogona kukonzera maronda uye kubuda ropa. Taura nachiremba wako nezvekuti ungatora zvakadii.
• Shandisa arch zvitsigiso. Taura nachiremba wako uye murapi wepanyama nezvekupfeka shangu dzakakodzera, uye nezve insoles-inokatyamadza insoles kana orthotic yekupfeka mukati meshangu dzako.
• Shanda nachiremba wepanyama. Ivo vanogona kushandisa marapirwo anogona kubatsira nekurwadziwa. Ivo vanogona kukudzidzisa iwe maekisesaizi ekusimbisa yako makumbo mhasuru.

Kudzivirira shin splints kubva mukudzokorora:

• Usarwadziwa-kwemavhiki maviri usati wadzokera kune waunojaira maitiro.
• Usapfuure maitiro ako ekurovedza muviri. Usadzokera kune yako yapfuura nhanho yesimba. Enda unononoka, kwenguva pfupi. Wedzera kudzidziswa kwako zvishoma nezvishoma.
• Warm and stretch before and after exercise.
• Ice iwe unopenya mushure mekurovedza muviri kuti udzikise kuzvimba.
• Dzivisa nzvimbo dzakaoma.
• Pfeka shangu dzakakodzera nerutsigiro rwakanaka uye padding.
• Funga kushandura iyo yepamusoro iyo iwe yaunodzidzisa.
• Chitima chemuchinjikwa uye wedzera mune yakadzika maitiro ekurovedza muviri, sekushambira kana kuchovha bhasikoro.

Shin zvimedu kazhinji hazvisi zvakakomba. Fonera wako mupi wezvehutano kana:

• Iwe une kurwadziwa kunyangwe nekuzorora, icing, uye kurwadziwa kunodzora mushure memasvondo akati wandei.
• Iwe hauna chokwadi kana kurwadziwa kwako kuchikonzerwa neshinha.
• Kuzvimba mumakumbo ako epasi kuri kuwedzera.
• Shini yako yakatsvuka uye inonzwa kupisa kusvika pakubata.

Mupiki wako anogona kutora x-ray kana kuita mimwe bvunzo kuti uve nechokwadi chekuti hauna kusagadzikana kwekutambudzika. Iwe zvakare uchaongororwa kuti uve nechokwadi chekuti hauna rimwe dambudziko rechin, senge tendonitis kana compartment syndrome.

Lower gumbo kurwadziwa - kuzvitarisira; Kurwadziwa - kupenya - kuzvitarisira; Anterior tibial kurwadziwa - kuzvitarisira; Medial tibial kushushikana chirwere - kuzvitarisira; MTSS - kuzvitarisira; Exercise-inokonzeresa kurwadziwa kwemakumbo - kuzvitarisira; Tibial periostitis - kuzvitarisira; Posterior tibial shin splints - kuzvitarisira

Marcussen B, Hogrefe C, Amendola A.Marwadzo egumbo uye exertional compartment syndromes. Mune: Miller MD, Thompson SR, eds. DeLee uye Drez's Orthopedic Sports Mushonga. 4th ed. Philadelphia, PA: Elsevier Saunders; 2015: chits. 112.

Pallin DJ. Ibvi uye gumbo rezasi. Mune: Masvingo RM, Hockberger RS, Gausche-Hill M, eds. Rosen's Emergency Medicine: Concepts uye Clinical Practice. 9th ed. Philadelphia, PA: Elsevier; 2018: chitsiko 50.

Rothmier JD, Harmon KG, O'Kane JW. Mushonga wemitambo. Mune: Rakel RE, Rakel DP, eds. Chinyorwa cheMhuri Mishonga. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 29.

Stretanski MF. Shin Zvipenga. Mune: Frontera WR, Sirivha JK, Rizzo TD, eds. Zvakakosha zvePhysical Medicine uye Rehabilitation. 3rd ed. Philadelphia, PA: Elsevier Saunders; 2015: chits. 78.

• Kukuvara Kwemakumbo uye Kukanganisika
• Kukuvara Kwemitambo