Mmene Mungapewere ndi Kutenga Zipiringizi za Shin

Kuchita ndi Chisinkhu cha Sini Kupitilira ndi Kuyenda, Kuthamanga, kapena Kuchita Zochita

Zithunzi za Shin zimapweteka m'mimba mwako zomwe zimabweretsedwera ndi masewera olimbitsa thupi, chifukwa cha kupweteka kwa minofu. Chikhalidwechi chimatchedwanso matenda a tialal stress.

Zithunzi za Shin zimakhala zachilendo pamene anthu ayamba pulogalamu yoyenda , kuyendetsa, kapena kuyamba kubowera ngati asilikali. Ngakhale mutakhala wothamanga komanso woyenda bwino mukhoza kumverera ululu waukulu pamene mutasintha kanthu kachitidwe kanu monga kupita mofulumira, kuwonjezetsa mileage yanu, kapena kusintha mtundu watsopano wa nsapato.

Nkhani yabwino ndi yakuti ululu uwu ukhoza kuchiritsidwa ndi kudzikonda. Ngati simungapangitse chizoloŵezi chanu poyamba, mungathe kuika zizindikiro pambuyo panu. Phunzirani zambiri za momwe mungapewe kapena kuti muzitha kugawa zinthu.

Zizindikiro za Zipiringi za Shin

Ndikumang'onongeka, mumamva kupweteka kwambiri kapena kupweteka mkati mwa mafupa anu otsika (tibia) pamene mukuyenda, kuthamanga, kapena kuvina. Zingakhale zambiri kutsogolo kwa mwendo wanu ndi zozizwitsa zakuda kapena kumbuyo kwa mwendo wanu. Pangakhale phokoso pang'ono mkati mwa mwendo wa pansi, pakati pa bondo ndi bondo.

Mukamamva ululu waukulu, mukhoza kusiya pamene mukusiya kusunthira. Izi ndizopangidwira. Ngati zikupweteka pakatha mphindi zochepa zosachita, zikhoza kukhala chizindikiro kuti mukupita patsogolo kuti mukhale ndi nkhawa kapena kupanikizika.

Zotsatira za Zipiringizi za Shin

Zithunzi za Shin zimakhala kutupa kwa minofu, matumbo, ndi mafupa, omwe amakhulupirira kuti amachititsidwa ndi kubwerezabwereza mobwerezabwereza ndi kugwiritsira ntchito mopitirira muyeso.

Izi zimawoneka pamene mwadzidzidzi kumawonjezera zochita zanu, mwina ndi ntchito yatsopano kapena kusintha chinachake mu pulogalamu yanu yamakono. Kodi mwawonjezera mapiri, malo osagwirizana, kapena malo a konkire kumalo anu oyendetsa kapena oyendayenda? Kodi mwakhala mukuwonjezera masiku ambiri ndi mailosi ku maphunziro anu?

Phazi la phazi lanu likhoza kuwonjezeranso chiopsezo, ndipo kuwala kwawoneka kwambiri kwa anthu omwe ali ndi mapazi apamwamba kapena apamwamba, mabwinja okhwima .

Kuvala nsapato kapena kusintha nsalu za nsapato kungapangitse kuti ziwonongeke zisawonongeke. Ngati mutabvala nsapato kapena nsapato zothamanga ndi chidendene chokwanira, mukhoza kumangokhalira kugona.

Kuwongolera kungayambitse maonekedwe a shin. Izi zimachitika ndikuyenda ndikuyendetsa phazi lanu lotsogolera kutali kwambiri. Sikuti imangodetsa nkhawa zako, ndizosachita bwino ndipo sizingakuthandizeni mwamsanga.

Kupewa Zipiringizi za Shin

Ngati mukufuna kupewa kupwetekedwa ndi matenda kapena mukuchepetsanso mchitidwe wanu mutatha kupumula kuchokera kumagetsi, gwiritsani ntchito njirazi.

1. Musapitirire . Kuwongolera pamene mukuyenda kungapangitse kuti pakhale kuphulika. Sungani mzere wanu kutalika kumbuyo ndi wamfupi kutsogolo. Pitani mwamsanga mwa kukankhira kwambiri ndi mwendo wakumbuyo.
2. Konzekerani nsapato zoyendetsa ndi kuyenda : Kugonana ndi chinthu chowopsya chifukwa cha kuphulika, malinga ndi maphunziro. Sitolo yogwiritsira ntchito nsapato ya nsapato idzakuyang'anirani kuti mupite patsogolo ndikupatseni nsapato yoyendetsera kayendetsedwe ngati mukufunikira.
3. Nsomba zododometsa za nsapato : Nsapato zankhondo ndi nsapato zogwidwa nsapato zilibe zonyansa. Kuwonjezera poti phokoso lochititsa mantha likusonyezedwa kukhala lothandiza pa maphunziro a ankhondo.
4. Sankhani nsapato zoyendayenda ndizitsulo zokhala ndizitsulo : Ngati muvala nsapato zofooka ndizitsulo zolimba, mapazi anu ndi nyali zimamenyana nawo pang'onopang'ono. Oyendayenda amatha kupewa zozizwitsa pogwiritsa ntchito nsapato zokhazikika, ngakhale atatchulidwa ngati nsapato. Nsapato zoyenda ziyenera kukhala zosalala, popanda chidendene chopangidwa.

1. Bweretsani nsapato zakale : Kuponya ndi kuthandizira mu nsapato zanu za masewera kwatopa makilomita asanu ndi asanu, nthawi zambiri asanamveke zovala kapena nsalu.
2. Kutentha musanapite mofulumira : Tenthetsani mofulumira kwa mphindi 10 musanayambe kuchita masewera olimbitsa thupi kapena mwamphamvu kwambiri.
3. Masiku ena ogwira ntchito : Musagwire ntchito yogwira ntchito masiku awiri mzere. Perekani zipsinjo zanu ndi minofu yanu tsiku lachilombo pakati pa kugwira ntchito mwakhama kapena masiku ochuluka a ntchito.

Kuchitira Zipangidwe za Shin

Nthawi zambiri mungagwiritse ntchito kudzikonda kuti mukhale ndi mpumulo. Koma muyenera kuwona wothandizira zaumoyo wanu ngati zikopa zanu zili zofiira komanso zotentha kwambiri, ngati muli ndi kutupa komwe kukukulirakulira, kapena ngati kupweteka sikukhala bwino ndi kusamalidwa kwa milungu ingapo.

Izi zikhoza kukhala zizindikiro za matenda a chipinda kapena kusweka kwa nkhawa.

Zithunzi za Shin zimachiza kupumula ndikupitiriza kumanga nyamakazi m'mimba. Tengani izi.

1. Mpumulo: Pachizindikiro choyamba cha ululu waukulu, lekani ntchito yanu mpaka ululu utatha. Ngati mukuyenera kubwerera kumalo anu oyamba, yendani pafupipafupi ndikuyesa kuyenda pazitali (osati konkire) mpaka mutabwerera. Njira zowonongeka zidzakhala zofewa, koma asphalt ndi yabwino kwambiri kuposa konkire. Ngati muli ndi maonekedwe opatsirana, muyenera kutenga milungu iwiri kuchokera pazochita zanu kuti mulole kuti mapiko anu achiritse. Gwiritsani ntchito nthawi imeneyo kuchita zinthu zina monga kusambira kapena kuyendetsa njinga zamoto, zomwe sizikudetsa nkhawa zanu.
2. Dzira ndi Kupweteka Kwambiri Chifukwa cha Kutupa: Gwiritsani ntchito mapuloteni ozizira pamapiko anu kwa mphindi 20 panthawi, kangapo tsiku lililonse, mosamala kuti muli ndi thaulo kapena nsalu pakati pa phazi lanu ndi ayezi kotero kuti sizikugwirizana ndi khungu lanu . Mwinanso mungagwiritse ntchito mankhwala opweteka omwe sali steroidal ngati muli ndi ululu wopuma kapena wopitirira. Ngati muli ndi mankhwala ena onse, mungafune kukambirana zomwe zili zoyenera ndi dokotala wanu.
3. Kutambasula ndi Kulimbitsa Zopangira: Zigudumu zimadzuka ndi kutuluka zingathandize kumanga minofu ndi kusintha kusintha kwake kotero kuti muthe kugonjetsa maonekedwe. Mutha kufunsa wodwalayo kuti muphunzire zochitika ndi njira zomwe mukufunika kulimbikitsa ndikuyendetsa minofu yanu.
4. Chigoba chimathandizira ndi nsapato zoyenera: Pamene mukuchira, fufuzani nsapato zanu kuti muwone ngati ndi nthawi yoti mutenge nsapato zanu. Ndi nthawi yabwino kuyendera sitolo yapamwamba ya masewera othamanga ndikukonzekera nsapato zolondola pa ntchito zanu. Mwinanso mutha kukafunsira kwa katswiri wamaphunziro kuti ngati chingwechi chikugwiritsira ntchito kapena zitsulo zovomerezeka ndi zoyenera. Kafukufuku apeza kuti orthotics ndi othandiza popewera matenda a tibial stess.

Pambuyo pa Kubwezeretsa: Kubwereranso ku Ntchito

Mukakhala opanda ululu kwa milungu iwiri, mukhoza kuyamba kuntchito yomwe idayambitsa. Gwiritsani ntchito machenjerero awa.

1. Pezani malo ochepetsetsa : Pewani konkire ndi malo ena ovuta kuti muziyenda, kuyenda, kapena masewera ngati n'kotheka.
2. Kutambasula utatha kutenthetsa : Imani ndi kuchita ndondomeko yanu yotambasula , makamaka miyendo, mutatentha.
3. Kuthamanga kokha mutatha kutentha : Ngati mukumva kupweteka kwa ng'ombe, pang'onopang'ono.
4. Pang'onopang'ono kapena kuima ngati mukumva ululu waukulu : Ngati ululu sukuchoka mofulumira paulendo wotsika, lekani kuthamanga kwanu kapena kuyenda.
5. Gulu atatha kuchita masewera olimbitsa thupi : Ikani mazira anu kwa mphindi 20 mutatha kuchita masewera olimbitsa thupi
6. Zosavuta zimachita. Pitirizani kuchita masewera olimbitsa thupi pokhapokha 10 peresenti pa sabata (mileage, nthawi, kapena mphamvu). Pewani mpikisano mpaka mutapitirizabe kukhala wopanda ululu.

Mawu Ochokera

Musalole kuti mipira ikhale yovuta kuti musasangalale ndi masewera olimbitsa thupi. Iwo akhoza kukhala ochepa pang'ono mumsewu umene inu mungakhoze kugonjetsa. Pamene mukuchiritsa, yesetsani zinthu zomwe sizikugwedezerani mapezi anu, monga kusambira, njinga zamoto, ndi machitidwe amphamvu. Ndi nzeru kuti muzisangalala ndi mitundu yosiyanasiyana ya masewera olimbitsa thupi ndi ntchito.

> Zotsatira:

> Moen MH, Tol JL, Weir A, Steunebrink M, De Winter TC. Matenda apakati a tibial stress: ndemanga yovuta. Masewera a Masewera . 2009; 39 (7): 523-46. lembani: 10.2165 / 00007256-200939070-00002.

> Pewani N, Guelich DR. Matenda apakati a tibial stress. Chipatala cha Magalimoto . 2012 Apr; 31 (2): 273-90. lembani: 10.1016 / j.csm.2011.09.008.

> Shin Splints. American Academy of Orthopedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=a00407.

> Kupukutika kwa Shin - kudzidalira nokha. MedlinePlus NIH. https://medlineplus.gov/ency/patientinstructions/000654.htm.