Shin Splint Kurapwa

Zvemukati

• Mishonga yekumba yezvipenga
• Zorora, asi kwete zvakanyanya
• Ice
• Simudza
• Anti-inflammatories uye zvinodzora marwadzo
• Kudzvinyirira
• Massage
• Zvishoma nezvishoma dzokera kumabasa
• Dzimwe nzira dzekurapa dze shin shin
• Kurapa kwepanyama kwemashini
• Shock wave therapy for shin splints
• Shangu dzinochinja kune shin splints
• Shin inoparadzanisa fascia kumonyanisa
• Acupuncture for shin splints
• Majekiseni ezvisina kutsarukana
• Hapana mabhureki kana zvimedu
• Zvikonzero zvekuona chiremba nezve shin shin
• Kuvhiya kurapwa kwezvipenga
• Kukosha kwesin splints kurapwa
• Kutora

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Shin splints ndiro zita rekurwadziwa kana kushushikana kwegumbo repazasi, padivi nemukati memupendero weiyo shin bone (tibia).

Shin zvimedu zvinozivikanwa semedical tibial stress syndrome (MTSS). Mamiriro acho ave achizivikanwa uye akarapwa kwemakore mazhinji, asi iyo chaiyo michina inokonzeresa kurwadziwa haina kunyatsonzwisiswa.

Iko kukuvara kwakajairika kune vamhanyi, vatambi, vatambi, uye avo vari muchiuto, asi chero munhu anofamba, anomhanya, kana kusvetuka anogona kukudziridza kupwanya kwe shin kubva mukudzokorora kwegumbo kushushikana kana kunyanyisa. Izvi ndizvo zvaunogona kuzviitira.

Mishonga yekumba yezvipenga

Heano maitiro epamba ekurapa maitiro aunogona kushandisa kuzvitarisira:

Zorora, asi kwete zvakanyanya

Izvo zvakakosha kuti uzvipe iwe pachako kuzorora kubva kune zvakakwirira-zviitiko zvezviitiko, kudzamara marwadzo ako aenda. Ungangoda kuzorora kwemavhiki.

Usamise zviitiko zvese, izvo chete zvinokukonzeresa kurwadziwa kana izvo zvinorova makumbo ako zvakaoma. Zvekurovedza muviri, edza yakaderera-maitiro zviitiko zvakadai se:

• kushambira
• yakamira bhasikoro
• kufamba
• kufamba kwemvura
• kurovedza pamichina ye elliptical

Kana kurwadziwa kwako kwave nani kana kumira, dzoka zvakare muchiitiko chako chekare kana kurovedza muviri. Kana iwe uchimhanya, semuenzaniso, mhanya paivhu rakapfava kana huswa uye wotanga kunze kwenguva pfupi. Zvishoma nezvishoma wedzera yako yekurovedza nguva.

Ice

Shandisa chando kana kutonhora kurongedza pamakumbo ako kwemaminetsi gumi nemashanu kusvika makumi maviri panguva imwe, katatu kusvika kusere pazuva. Izvi zvinobatsira kudzikisa kurwadziwa nekuzvimba. Enderera kurapwa kwechando kwemazuva mashoma.

Kuputira chando mumucheka mutete kunogona kuita kuti igare yakasununguka pamakumbo ako. Iwe unogona zvakare kushandisa iyo inotonhorera pack kurongedza nzvimbo yemarwadzo.

Simudza

Paunenge ugere kana kurara pasi, chengetedza makumbo ako akasimudzwa pamapiro kuti udzikise kuzvimba. Iyo poindi ndeye kukwidza makumbo ako kune iyo nhanho iri kumusoro kupfuura moyo wako.

Anti-inflammatories uye zvinodzora marwadzo

Tora over-the-counter nonsteroidal anti-inflammatory drug (NSAID) senge:

• ibuprofen (Advil, Motrin IB)
• naproxen (Aleve)
• acetaminophen (Tylenol)

Kudzvinyirira

Chiremba wako anogona kukurudzira kuti iwe usunge compression masokisi kana ekumanikidza mabhandeji kana uchirovedza muviri. Makomputa ekumanikidza anogona kutengwa kumitambo yezvitoro zvemitambo, zvitoro zvemishonga, kana online.

Chidzidzo chegore ra2013 nezve kugona kwekumanikidza masokisi evamhanyi kwaive kusinga fungidzike. Masokisi acho akaderedza kudzika kwegumbo repazasi mushure mekumhanya, asi hazvina kuita mutsauko mukurwadziwa kwegumbo.

Massage

Unogona kuyedza wega-meseji yekurwadziwa, uchishandisa furo roller pane yako shins.

Zvishoma nezvishoma dzokera kumabasa

Kudzoka zvishoma nezvishoma kune waimbove mutambo kana chiitiko chakanakisa. Kurukura chirongwa chakadzvanywa nachiremba wako, wepanyama murapi, kana mudzidzisi. Imwe ongororo inoratidza kudzikiswa makumi mashanu muzana musimba, kureba, uye kuwanda kwechiitiko chako kutanga nacho.

Dzimwe nzira dzekurapa dze shin shin

Zororo uye echando mapakeji anoonekwa seanonyanya kukosha zvinhu iwe aunogona kuita mune yakaoma chikamu, kana, kutanga, kweako shin mabara.

Kana kurwadziwa kwako kuchiramba kana iwe uri kutarisira "kushanda kuburikidza nako," ungangoda kukurukura dzimwe nzira dzokurapa nachiremba wako.

Iko hakuna kwakawanda kwakadzorwa kutsvagurudzo kwekutsvaga kana kumwe kurapa kuri kushanda kupfuura mamwe.

Kurapa kwepanyama kwemashini

Nyanzvi yekurapa inogona kukupa iwe maekisesaizi ekutambanudza nekusimbisa mhuru yako uye mhasuru dzemakumbo.

Paunenge usiri kurwadziwa, murapi anogona zvakare kukupa iwe maekisesaizi ekusimbisa yako mhasuru mhasuru. Kana zvichidikanwa, murapi anogona kupa chaiyo kurovedza kuti agadzirise chero mhasuru kana zvemagetsi zvisirizvo zvinogona kupa kuti iwe uwane shin splints.

Mamwe marapirwo epanyama ekurapa kwe shin shin anosanganisira:

• pulsed ultrasound kuwedzera kutenderera uye kudzikisa kuzvimba
• Ultrasound ine mushonga wakagadzirwa gel yekutambudzika

• Shock wave therapy for shin splints

  Iko kuiswa kwesimba-simba rekuvhunduka mafungu kune ma shins kunogona kuve kurapwa kwekusingaperi shin mabara uye kunogona kupfupisa iyo yekupora nguva.

  Nehunyanzvi, izvi zvinozivikanwa se extracorporeal shock wave therapy, kana ESWT. Chidzidzo che2010 chevatambi makumi mana nevaviri chakawana kuti ESWT yakasanganiswa neye chirongwa chekupedza kudzidza yaive nemhedzisiro iri nani pane chirongwa chekurovedza muviri chete.

  Shangu dzinochinja kune shin splints

  Chimwe chezvinhu zvekutarisa ndiko kukodzera uye rutsigiro rwemitambo yako kana shangu dzekufamba.

  Pfeka shangu dzakakodzerana nebasa rako chairo. Shangu dzakakodzera dzinogona kudzikisa njodzi yezvipenga. Kune vamwe vanhu, kuwedzerwa kweinoshusha-inokwezva insoles kunogona kubatsira.

  Chiremba anogona kukuendesa kune nyanzvi yetsoka (podiatrist) kuti igadzirirwe maorethotic kugadzirisa chero kusaenzana mutsoka dzako. Over-the-counter orthotic inogona kushandira vamwe vanhu.

  Shin inoparadzanisa fascia kumonyanisa

  Fascia (plural fasciae) zvinoreva chidimbu chinobatanidza pasi peganda rinonamira kune mhasuru nedzimwe nhengo.

  Chidzidzo chidiki chakataurwa muna2014 chakawana kuti fascia manejimendi yakadzora marwadzo mumhanyi ane shin splints uye yakavagonesa kupora nekukurumidza uye kumhanya kwenguva yakareba vasina kurwadziwa.

  Izvo zvinoenderana nedzidziso yekuti marwadzo ari muzvipenga zveshin (uye mune mamwe marudzi ekukuvara) anobva kune yakashata fascia kana kukanganisika mune yehukama hwehukama. Iro zita redzidziso iyi ndeyeyekushamisa kusanganisa modhi (FDM).

  Iyi nzira yekushandisa pamurume kumanikidza kwakasimba nechigunwe kunongedza pagumbo repazasi mukurwadziwa ine nharo. Zvinoenderana neapo panga pasati pave nemiedzo yekiriniki kana zvidzidzo zveiyi nzira.

  Yakawanda mitambo yemitambo maitiro inoshandisa FDM mukurapa. Kune mubatanidzwa wenyika yeFDM. Zvisinei, maitiro ayo ave akapikiswa.

  Acupuncture for shin splints

  Chidzidzo chidiki chakataurwa muna2000 chakawana kuti kugadziriswa kwakabatsira kubvisa marwadzo mukumhanya kwevatambi vane shin splints. Kunyanya, kugadziriswa kwemagetsi kwakagonesa vamhanyi kudzikisa maNSAID avakange vachitora nekuda kwekurwadziwa.

  Munyori wenyaya yekudzidza anonyora kuti kumwe kutsvagurudza kunodiwa.

  Majekiseni ezvisina kutsarukana

  Cortisone majekiseni ekurwadziwa haakurudzirwe.

  Mhando dzemajekiseni ekusimudzira kupora dzinosanganisira majekiseni eropa rakazvimiririra kana plasma yakazara platelet, asi pane kuratidza kushanda.

  Hapana mabhureki kana zvimedu

  Makumbo emakumbo kana zvimedu zvakawanikwa kuti hazvishande nezvimedu zveshin. Asi ivo vanogona kubatsira ne tibia kutsemuka.

  

  Zvikonzero zvekuona chiremba nezve shin shin

  Vazhinji vanhu vane shin splints vanopora neasina kuvhiya kurapwa kumba. Asi izano rakanaka kuona chiremba wako kana kurwadziwa kwako kuchiramba kana kwakanyanya. Ivo vangangoda kutarisa kuti vaone kana paine kusagadzikana kuputsika, tendinitis, kana chimwe chinetso chinokonzeresa kurwadziwa kwegumbo rako.

  Chiremba wako anogona zvakare kukurudzira chaiwo maitiro, ekudzivirira matanho, uye orthotic eshangu dzako. Kana, ivo vanogona kukuendesa iwe kuna chiremba wemazino, nyanzvi yemitambo yemitambo, kana murapi wepanyama.

  Kuvhiya kurapwa kwezvipenga

  Muzviitiko zvisingawanzoitika kana zvimedu zveshin zvisingapindure pakurapa kwakachengetedza, chiremba anogona kukurudzira kuvhiyiwa kuti asunungure kurwadziwa. Iko kune kushomeka kutsvagisa pamusoro pemhedzisiro yesin splint kuvhiya.

  Mune maitiro anonzi fasciotomy, chiremba anovhiya anoita zvidimbu zvidiki mumucheka wefascia wakakomberedza mhasuru dzako dzemhuru. Mune zvimwe zviitiko, kuvhiyiwa kunosanganisira kupisa (cauterizing) ridge yeiyo tibia.

  Mhedzisiro kubva kuzvidzidzo zvine. Chidzidzo chidiki, chemusi wevatambi vepamusoro makumi matatu nevashanu vakavhiyiwa vakawana kuti makumi maviri nematatu akavandudzwa, manomwe haana kuchinjika, uye maviri aive nemhedzisiro yakaipa. Chimwe chidzidzo chidiki chakawana kuti chevanhu vane shin splint kuvhiyiwa vane yakanaka kana yakanaka mhedzisiro.

  Kukosha kwesin splints kurapwa

  Kana kurwadziwa kwako kwekusaperera kuchiramba, zvakakosha kuti uone chiremba kuti arapwe. Dzimwe nguva shanduko dzakareruka mune yako yekurovedza muviri kana shangu dzako dzinogona kudzivirira dambudziko kubva kudzokororazve.

  Zvinogonekawo kuti kurwadziwa kwegumbo rako kune chimwe chikonzero. Chiremba wako angangoda iwe kuti uve neX-ray kana imwe mhando yekutarisa kuti uone kana uine tibia kuputsika kana rimwe dambudziko mugumbo rako.

  Kurapa shin pain pain uye kutora matanho ekudzivirira kuti marwadzo arege kudzoka anokuchengeta iwe uchikwanisa kushandisa marwadzo-asina.

  Usaedze kuva anofira kutenda uye chengetedza zvakanyanya kurovedza muviri paunenge uchirwadziwa. Izvi zvinongowedzera mukana wekuwedzera kukuvara kumakumbo ako.

  Paunenge uine shin splints, vabate uye utaure nezve chirongwa chekupedza kudzidza chekudzoka kuzorovedza nachiremba wako, wepanyama murapi, kana mudzidzisi.

  Kutora

  Shin splints, kana MTSS, yakajairika kukuvara kwegumbo. Kurapa kwekutanga nekuzorora uye icing kunogona kubudirira kubatsira kubata marwadzo. Edza dzimwe nzira dzepasi-dzinokanganisa kurovedza muviri kana kurwadziwa kwako kwapera.

  Dzimwe nzira dzokurapa dzinogoneka kana kurwadziwa kuchipfuurira kana kukuvara kuchiramba kuchidzokororwa. Kumwe kutsvagurudza kunodiwa kuti uenzanise kushanda kwesarudzo idzi.

  Kuvhiya hakuwanzo uye ndeyekupedzisira sarudzo kana zvese zvimwe zvikatadza.

  Zvinonyanya kukosha kudzorerazve chirongwa chako chekurovedza muviri kana chiitiko zvishoma nezvishoma, kana kurwadziwa kwako kwapera. Kurukurai matanho ekudzivirira nachiremba wako kana chiremba wepanyama.