Kuwotcha Mapazi Anu
Ngati muli ndi minofu yovuta kapena ululu, mungathe kupatula nthawi yowonjezera matenda anu a tibialis anterior. Minofuyi ili kutsogolo kwa mwendo wanu wakumunsi. Chochita chake ndicho kusinthasintha phazi pamwamba, komanso kulamulira phazi pamene likuchepetsa pansi. Minofuyi imayamba kugwira ntchito mwakhama, kuthamanga, komanso masewera monga tennis ndi basketball, zomwe zimakhala ndizing'ono zambiri.
Tibialis anterior ayamba kudandaula ngati mwadzidzidzi kuwonjezera kuchuluka kwa nthawi kapena msinkhu wothamanga kapena kuyenda, kawirikawiri mpaka phokoso zovuta maonekedwe .
Zingakhale zovuta kutambasula minofu yambiri chifukwa cha maonekedwe ake. Ndipotu, akatswiri ena amanena kuti simungathe kutambasula minofu imeneyi, mungathe kungopereka mpata wambiri, chifukwa phazi lanu silidzasinthika mokwanira kuti liwoneke bwino.
Kuima kwina ndi kosavuta kwa anthu ambiri kuchita. Simukusowa zipangizo kapena malo aliwonse; Zimatheka ndi kusuntha kophweka.
Kuyimira Anterior Tibialis Shin Otambasula
Mutha kutchula ichi kuti zala zakunja zikutambasula.
- Imilirani. Mukhoza kugwiritsa ntchito dzanja pamtambo kapena thandizo lina kuti mukhale oyenera.
- Lembani maondo onse awiri.
- Phazi limodzi limatsala pansi. Phazi lomwe latambasulidwa liyikidwa kumbuyo kwa phazi lokhazikika, ndi chala chaching'ono chakugunda pansi.
- Gwiritsani chingwe chanu pansi, kukoka mwendo kutsogolo kotero mutengeke kuchokera pamwamba pa phazi lanu loyendayenda kupyolera muzitsulo zanu.
- Mukamamva bwino, gwirani masekondi 15 mpaka 30.
- Bwerezani kutambasula ndi phazi lina.
- Mukhoza kugwiritsa ntchito kutambasula ngati gawo lachizoloŵezi chowongolera , kapena ngati gawo lozizira. Mukhozanso kuchitapo kanthu nthawi iliyonse masana.
Kuthamanga kwa Shin
Kuwongolera sikumangopita ku tchalitchi, mukhoza kuigwiritsa ntchito mofatsa kutambasula mapezi.
Muyenera kukhala ndi mawonekedwe abwino a mawondo kuti muchite motere pamene mutakhala pansi.
- Tambani pamutu ndi nsonga za mapazi anu zogona pansi ndi matanthwe anu pa zidendene zanu
- Gwiritsani masekondi 15 mpaka 20.
Ndakhala pansi pa Shin
Simusowa ngakhale kuchoka pa desiki wanu mpando chifukwa cha kusiyana kwake kwa tibialis shin. Izi zimagwira ntchito bwino ndi desiki wapando pomwe mukhoza kuyendetsa mwendo wanu pansi ndi kumbuyo kwanu mutakhala pansi.
- Gwetsani bondo lanu kumtunda kuti phazi lanu likhazikike pansi monga momwe mukuyendera.
- Pang'onopang'ono muthamangire pamene chala chanu chibzalidwa pansi, chofanana ndi chiwonongeko choyima koma chitakhala.
- Gwiritsani masekondi 15 mpaka 20.
- Bwerezani phazi lililonse.
- Mungafune kuchita izi katatu tsiku lililonse.
Kunama Kunja kwa Shin
Kutambasula uku kuli kofanana ndi kunama kwa quadriceps. Mukasunthira bondo kumbuyo panthawi imodzimodziyo, mukuyambanso katatu.
- Lembani pambali panu ndi bondo likugunda pamtunda wapamwamba kuti phazi lanu likhale kumbuyo kwanu.
- Bwerani kumbuyo ndikugwiritseni chitsogolo chanu, ndikuchikoka kumbuyo kwanu.
- Gwiritsani masekondi 15 mpaka 20.
- Bwerezani phazi lililonse.
Zochita za Thandizo la Shin Splint
Mukhoza kugwiritsa ntchito masewera olimbitsa thupi kuti mutambasule ndi kulimbikitsa mwana wanu wamphongo ndi minofu m'njira zosiyanasiyana.
Ngati muli ndi ululu waukulu kwambiri, izi ndizochita masewera asanu ndi anayi zomwe sizidzagwiritse ntchito pa tibialis yam'mbuyo koma idzagwiritsanso ntchito pa mwana wanu wamphongo, phazi komanso minofu. Ndi pulogalamu yabwino ya machitidwe olimbitsa thupi komanso olimbitsa mtima kuti athandizidwe kuti asawonongeke.
- Anakhazikika pansi pa khungu ndi mwana wang'ombe akutambasula
- Chophimba bondo la bondo lam'mawa ndi mwana wang'ombe akutambasula
- Kuyenda kwala
- Chitsulo choyenda
- Kuwombera kwa khungu kumayendedwe
- Chowongolera bondo wam'mwamba khoma amatambasula
- Bent bondo ng'ombe khoma kutambasula
- Zowa
- Gawo la mapazi limagwira
Thandizo la Thupi la Mavuto Okhazikika
Ngati muli ndi mavuto omwe mukukumana nawo ndi ululu waukulu, mungafunike kuganizira za mankhwala opatsirana.
Wothandizira adzatha kukupatsani machitidwe ndi zochitika zomwe zimapangidwa kuti zithandize zosowa zanu. Wothandizira wanu angathenso kufufuza njira zojambula. Funsani dokotala wanu kapena ndondomeko ya zachipatala kuti mutumizidwe kapena kuyang'ana othandizira masewera m'deralo.
Mawu Ochokera
Kuwala ndi kupweteka kwapweteka kungakupangitseni kusangalala ndi kusewera ndi masewera ena. Kupuma ndi kuchiritsa ndiko njira zazikulu zodzipangira. Yesetsani kubwerera kuntchito zanu ndipo onetsetsani kuti mutentha kwambiri musanayambe kuchita masewera olimbitsa thupi.
> Chitsime:
> Kupukutika kwa Shin - kudzidalira nokha. MedlinePlus NIH. https://medlineplus.gov/ency/patientinstructions/000654.htm.