Njira 7 Zothandizira Zipangidwe Zina

Mmene Mungapeŵere Kupweteka kwa Sini Pamene Kuthamanga

Zithunzi za Shin ndi chimodzi mwa kuvulala kwakukulu kofala. Kupweteka kwanu komwe mumamva mukakhala ndi mbali zazing'ono kumbali ya kumunsi (kumbuyo kwachitsulo) kapena kumbuyo kumbuyo kwa mwendo wa m'munsi (kupatulira kwapakati pambali).

• Zimayambitsa: Zithunzi zopangidwa ndi Shin zimakhala zachilendo kwa othamanga oyamba chifukwa akhoza kuchita mofulumira kwambiri . Ngakhale kutentha kwapadera kumayambitsidwa ndi minofu yamphamvu yamphongo ndi minofu yofooka, zifukwa zina zikhoza kuwonjezera kuvulaza. Kuthamanga pa malo ouma kungayikitse kuwonjezeka kwina pamaso anu am'mbuyo. Mukhozanso kutanthauzira kapena kuthamanga pamene muthamanga, ndikupangitsa minofu yanu kutsogolo kugwira ntchito mwamphamvu kuti mapazi anu akhale olimba. Chotupachichi chimakhala choipa kwambiri ndi nsapato ndi chithandizo chosavuta. Chinthu china chofala chimangobweretseratu.
• Kubwezeretsa: Chifukwa cha kuwala, pali masitepe angapo omwe mungatenge kuti muthe kuchira. Choyamba, kuti muchepetse kupweteka, gwiritsani ntchito chikwama chaja pa miyendo yanu ya pansi mutatha kuthamanga. Sungani mazira kwa khumi mpaka khumi ndi asanu mphindi zisanu ndi chimodzi mphindi zinayi kapena zisanu ndi chimodzi, ndipo onetsetsani kuti phazi lanu likukwezeka.

Pano pali njira zisanu ndi ziwiri zopewa kutentha. Ngati ululu wanu ukupitirira, muwone dokotala wanu kuti mwina mungathe kukhumudwa.

1 - Musati Muwonjezere Milelo Yanu Mwamsanga

Zithunzi za Shin zimagwiritsidwa ntchito mopweteka kwambiri chifukwa zimakhalapo pamene othamanga (makamaka omwe ali atsopano akuyendetsa) amachulukitsa mileage kapena mphamvu mwamsanga ndipo samalola nthawi yowononga.

Dulani nthawi yomwe mumayendetsa ndikuganiza kuti mutenge masiku angapo palimodzi. Chinthu chofunikira sikuthamanga kupweteka. Mvetserani thupi lanu ndipo mubwerere mukayamba kumva ululu. Ndizoonjezerapo nthawi zonse, mumakhala ndi mwayi wotambasula mwana wanu wamphongo ndi kulimbitsa minofu yanu ya m'munsi. Khalani osamala kwambiri kuti musayambe kudodometsa; Tsambulani pang'ono pang'onopang'ono.

2 - Thamangani pa Malo Osavuta Ngati N'zotheka

Kuthamanga pa zolimba, monga konkire, kumawonjezera nkhawa ndi kukhudza minofu, ziwalo, ndi mafupa anu. Ndikofunika kusiyanitsa malo anu othamanga . Yesetsani kupeza udzu kapena misewu yauve kuti muthamangire, makamaka pamtunda wanu wapamwamba. Kuthamanga pa tsamba lopukusira mapepala kumakhala kosavuta thupi lanu kusiyana ndi kuyendetsa pamsewu kapena kumsewu, kotero mutha kusankha kusankha mapepala opondaponda amatha kamodzi kapena kawiri pa sabata.

3 - Dzipatseni Mpumulo Wokwanira ndi Kubwezeretsa Nthawi

Mukangoyamba kumene, yesani kupewa kuthamanga masiku awiri mzere. Tsiku lopumula limachepetsa kupweteka kwa minofu, ziwalo zanu, ndi mafupa anu ndikupatsanso mwayi wanu kuti mubwezere. Ngakhale mutakhala wothamanga, Kutenga masiku osachepera awiri kapena awiri kuthamanga mlungu uliwonse kumachepetsa zoopsa zanu za kuphulika komanso kuvulala kwina. Tsiku lopuma likhoza kukhala tsiku lathunthu kapena ntchito yophunzitsira mtanda , monga kusambira kapena njinga.

4 - Pezani Masewera Oyenerera

Kuthamanga mu nsapato zomwe zataya kukwera kwawo kungapangitse kuti zisokonezeke. Muyenera kutengera nsapato zanu zokhazikika ma mailosi 300 mpaka 400.

Kuvala nsapato zolakwika kungapangitsenso kuti ukhale wosakanikirana, choncho yang'anani nsapato zanu kuti muwone ngati mungafunikire kukhazikika kapena kukwera. Pezani uphungu kuchokera kwa katswiri pa sitolo yodalirika kuti mutsimikizire kuti mukuvala nsapato zoyenera zogwiritsa ntchito phazi lanu.

Komanso, yesani kuika zitsulo zazitsulo kuti zisawonongeke mpaka pano. Pomaliza, onetsetsani kuti muli ndi mawonekedwe abwino . Ngati mumadalira kwambiri pamene muthamanga, mwina mukukoka kwambiri minofu ya mwana wanu.

5 - Ziphuphu Zimakwera Kuteteza Zigawo za Shin

Ngati mumamva kupweteka kwambiri mukamathamanga, zingakhale chifukwa cha mitsempha yofooka ya tibialis, imene ili kumbali ya kumbuyo kwa mwendo wanu. Minofuyi ndi yomwe imapangitsa kuti phazi likhale lopitirira ndipo chifukwa chakuti nthawi zambiri limakhala losasinthika mwa osakhala othamanga, mukhoza kuyamba kumva ululu ndi kukulitsa maonekedwe ngati muli atsopano kuti muziyenda kapena muwonjezere mtunda wanu mofulumira.

Kuchita masewera olimbitsa thupi monga chidendene chimadzutsa kapena chala chakukwera kungathandize kulimbikitsa mwana wanu wamphongo ndi minofu, kuti ateteze ululu. Kuchita masewera olimbitsa thupi pambuyo pake kumakupatsanso mwayi wabwino.

Mmene Mungayambitsire Mowirikiza

Kula kwala kumakhala kosavuta kuchita. Simukusowa zipangizo zamakono ndipo mukhoza kuzichita kulikonse. Chitani maulendo angapo pa sabata kuti mupange matupi anu amtundu komanso kuti musamangidwe. Nazi zomwe mungachite:

1. Imani pambali pa sitepe, ndi zala zanu zapachikidwa pamtunda.
2. Gwiritsani pa khoma, kumenyera, kapena kukhala ndi mpando wokwanira.
3. Lonjezerani zala zanu kumtunda momwe mungathere. Ndizitsulo zokha zokha ziyenera kukhala pamphepete.
4. Tengani zala zanu kumapazi anu a kumanja kupita kumayang'ana anu mpaka momwe mungathere ndikugwiritsanso ntchito mwachidule, mukukumana ndi mitsempha yanu (anterior tibialis).
5. Tulutsani ndipo pang'onopang'ono mutchepetseni zala zanu kumalo oyambira.
6. Chitani zomwezo ndi phazi lanu lakumanzere.
7. Chitani mapepala awiri kapena atatu a mobwerezabwereza 12 mbali iliyonse.

6 - Pewani chidendene ndikuyendetsa

Pakati pa phazi lanu ndi malo abwino kwambiri omwe mungakhale nawo pamene muthamanga. Muyenera kupita pakati paokha ndikukhalanso kutsogolo kwa zala zanu. Ngati mutayendayenda, mumayimitsa patsogolo ndipo mumakhala ndi nkhawa komanso zotsatirapo pa miyendo yanu ya m'munsi, zomwe zingayambitse maonekedwe.

Mofananamo, kugwa pa zala zanu kumagwira ntchito minofu ya mwana wanu wamphongo, yomwe ingakhale chinthu chinanso chothandizira kuvulaza ndi kuvulala kwina.

Nazi njira zina zomwe mungayesere kupewa kuthamanga kwa chidendene ndi kumayendetsa njuchi ndikuyendetsa pansi pa mapazi anu:

• Anthu ambiri mwachibadwa amakhala pansi pokhapokha atakhala opanda nsapato. Yesetsani kuyendetsa pamatope, udzu, kapena zida zovala nsapato kapena m'masiketi kwa nthawi yochepa kuti thupi lanu lipeze malo ake achilengedwe. Yambani ndi masekondi 30 poyamba ndikugwira ntchito yanu mpaka mphindi imodzi kapena kuposerapo. Izi sizikutanthauza kuti muyenera kuthamanga opanda nsapato nthawi zonse popeza izi zingawonongeke. Koma kuthamanga kwafupipafupi pamtunda wofewa, kumapangitsa kuti muyambe kuyenda pamtunda.
• Njira ina yabwino yopitilira kumtunda kwa mapazi ndikuthamanga ngati kuponyera, kudumpha, mawondo akulu, kumbuyo, kapena kumbuyo. Mukamachita zojambulazo, simungathe kumangogwedeza. Choncho, mukamayesetsa kuzigwiritsa ntchito, ndizowonjezereka kuti muyambe kutsogolo kwa phazi lanu, mosiyana ndi chidendene chanu. Mukhoza kuyendetsa zozizira monga gawo la kutentha kwanu musanayambe kapena muzigwira ntchito yanu. Mwachitsanzo, mutha kuyendetsa masentimita makumi atatu ndi atatu pamadzulo akuluakulu kapena kumbuyo muthamanga mphindi zisanu ndi zisanu ndi ziwiri mphambu zisanu ndi zitatu mu mphindi 30.
• Onetsetsani kuti musapite patsogolo ndi mapazi anu. Izi ndizofunikira makamaka pamene akuthamangitsidwa pamene othamanga ambiri ali ndi chizoloŵezi chodutsa. Onetsetsani kuti mukufika pakati paokha, ndi phazi lanu molunjika pansi pa thupi lanu ndi sitepe iliyonse. Sungani mkono wanu ukutsika ndi waufupi, kotero mapazi anu akhale pansi panu ndi pafupi ndi nthaka. Yesani kusunga mapazi anu mofulumira komanso mofulumira, ngati kuti mukuyendetsa pamakala otentha

7 - Yambani Nkhumba Zanu

Ngati mumamva kupweteka kwachisoni pamene mukuthawa ndipo pangani mwana wang'ombe akutambasula. Ngati sikuli kupweteka pang'ono kapena zikupitirirabe pamene mukupitiriza kuthamanga, muyenera kusiya.

Komanso, onetsetsani kuti mukuyala mwana wanu wamphongo mutatha kugwira ntchito. Ngati ana anu ali otetezeka, onetsetsani pogwiritsa ntchito chojambula chowombera kapena chida china . Ngakhale mphindi zisanu zokha zokhala minofu mutatha kuthamanga zingapange kusiyana kwakukulu. Kapena muzidzichitira nokha masewera olimbitsa thupi.

> Zotsatira:

> Shin Splints. American Academy of Orthopedic Surgeons. https://orthoinfo.aaos.org/en/diseases--conditions/shin-splints.

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