Ngati muli ndi maonekedwe opangidwa ndi maonekedwe, zinthu zina zingathandize kuchepetsa ululu pamene mukuchiritsa
Zithunzi zopangidwa ndi Shin zimatanthauza kupweteka kwa thupi kapena kupweteka kumene kumayenderera kutsogolo kwa mwendo wakutsogolo pa tibia (fupa fupa). Izi ndizovulaza mwadzidzidzi pakati pa othamanga atsopano kapena othamanga othamanga, ndipo amapezeka ngakhale kuyenda ndi kuyenda. Zithunzi za Shin zimayesedwa kuti ndizopweteka kwambiri chifukwa zimakhala zochitika kawiri kawiri kawiri kawiri kapena kupweteka kwa mafupa, minofu ndi mapuloteni opanda chikhalidwe choyenera kapena kuchira pakati pa ntchito.
Zina mwazimene zimayambitsa zowonongeka zimakhala zotetezedwa . Podzipanga kusintha kochepa pa maphunziro anu, mungathe kuchepetsa kapena kuchepetsa chiopsezo chanu chokhazikika.
Ngati mukulitsa maonekedwe, ndikuyamba kulandira mankhwala nthawi yomweyo, mukhoza kuchepetsa kuwonongeka kwa chovulala ndikuchiza mofulumira. Chinsinsi ndicho kudziwa zomwe mungachite pa chizindikiro choyamba cha maonekedwe.
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Malangizo otsatirawa akuthandizani kuchepetsa kupweteka kwazithunzi komanso kukuthandizani kuti mubwerere kuntchito mwamsanga. Musanagwiritse ntchito mankhwalawa, funsani dokotala wanu kapena wodwalayo kuti muwone kuti ndi gawo la dongosolo lanu la mankhwala.
- Kupumula .
Ngati muli ndi ululu pamapiko pa ntchito, imani mwamsanga ndipo lolani kuvulaza. Pewani machitidwe omwe amachititsa kuti vutoli likhale lopweteka ndikulola minofu yanu kupumula mpaka mutatha kubwerera ku zolimbitsa thupi mutatha kuvulala . - Ice ndi Kusokonezeka .
Mankhwalawa ndi mankhwala abwino kwambiri omwe amawadwalitsa kwambiri chifukwa amachepetsa kutupa ndi kupweteka. Amayambitsa mitsempha ya magazi ndipo amaletsa magazi mkati mwa malo ovulaza. Kumayambiriro koyambitsa mabala (maola 24 mpaka 48 oyambirira), mudzakhala mwendo wanu wa m'munsi nthawi zambiri. Mukhoza kugwiritsa ntchito chipale chofewa (chokulunga chopukutira chochepa) kumalo okhudzidwa kwa mphindi 10 mpaka 15 pa nthawi kangapo patsiku. Pofuna kuti njirayi ikhale yosavuta, ganizirani kugula chithandizo chozizira chomwe chimapangidwira mwachindunji kuyimitsa kwa manja.Gulani ku Amazon - Cold Therapy Wraps
- Ng'ombe ndi Shin Zowonongeka Wraps .
Zina zothandizana ndi Shin ndi ng'ombe zimapereka zonse zolimbitsa thupi ndi zothandizira kumbuyo kwa mwendo womwe ungathandize kuchepetsa kupweteka ndikuthandizani kuti minofu imachiritse mofulumira.Buy kuchokera ku Amazon - Shin Support Wraps
- Gwiritsani Ntchito Mankhwala Opweteka Kwambiri .
Kuvulala kwamtundu wofewa kwambiri monga kupweteka kwapweteka kumapweteka chifukwa cha kutupa ndi kutupa kumene kumachitika pambuyo povulazidwa. Kupweteka kwachilendo kaŵirikaŵiri ndi chifukwa chachikulu chomwe anthu amapita ku mankhwala owonjezera-o-anti-inflammatory omwe amathandiza kuchepetsa kutupa kumene kumachitika chifukwa cha kuvulala.
- Mpweya Wotentha Wraps .
Pambuyo pa ululu, kutupa ndi kutupa kwazing'ono zamkati (nthawi zambiri pambuyo pa maola 48 mpaka 72), ndizothandiza kuyatsa kutentha kwa dera lovulala. Kuphatikiza kwa kutentha ndi minofu yakuya minofu ndi mitsempha pamtunda kwa mphindi zochepa musanayambe kuchita masewera olimbitsa thupi kungakuthandizeni kuchiza mwamsanga ndikubwerera ku maphunziro anu.Onaninso: Kodi Ndiyenera Kulimbana ndi Chipale chofewa kapena Kutentha?
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- Amatsitsa Insoles .
Kuwonjezera kukakamizidwa koonjezera kapena nsalu yotentha yochititsa chidwi ku nsapato zanu kungathandize kuchepetsa nkhawa za ntchito zazikulu. Kusakaniza kumawathandiza kuchepetsa kusokonezeka komwe kumachotsedwa pansi mpaka kumtunda wanu, makamaka pamene mukuyendetsa malo ovuta kwa nthawi yaitali.Buy from Amazon - Cushioned Insoles
- Orthotics .
Orthotics ndizopangidwa kuti ziwathandize kuthana ndi mavuto omwe amachititsa kuti zikhale zowonjezereka . Kuika nsapato kawirikawiri kawirikawiri kumakonzedwa ndi katswiri wamatenda kapena wodwalayo kuti agwirizane ndi phazi lanu. Zina zowonjezerapo zimapanganso, monga Superfeet, zomwe zimafanana ndi ziphunzitso zamakono koma zimapezeka mtengo wotsika kwambiri.
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Zotsatira:
Carr K, Sevetson E, Aukerman D. Kufunsa mafunso. Kodi mungathandizire bwanji othamanga kupewa ndi kuwonetsa maonekedwe? Journal of Practice Family. 2008; 57: 406-408.
Mayo Foundation for Education Medical and Research, Shin Splints Information Information Patient Information, Dec. 30, 2008.
Kulongosola: Pokukwaniritsa, olemba athu odziwa odzipereka akudzipereka kuti afufuze ndi kulemba ndemanga zowonongeka ndi zosinthika zazomwe zimapindulitsa pa moyo wanu ndi banja lanu. Ngati mumakonda zomwe timachita, mutha kuthandizira ife kudzera mndondomeko yosankhidwa, yomwe imatipangira ntchito. Phunzirani zambiri za ndondomeko yathu yobwereza .