Ububabare Bw'Amagufa Yo Mu Ntugu

Ijambo "shin splints" risobanura ububabare bukunze kugaragara ku ruhago rw'ibirenge (tibia) -igice kinini cy'igitugu cyawe kiri imbere. Shin splints ni ikibazo gisanzwe kiba ku bakinnyi b'imikino y'amaguru, ababyinnyi n'abasirikare bashya.

Mu buryo bwa muganga, bizwi nka medial tibial stress syndrome, shin splints akenshi biba ku bakinnyi b'imikino y'amaguru bahinduye cyangwa bakomeje imyitozo yabo vuba. Imyitozo ikabije ituma imikaya, imitsi n'ingingo z'amagufa zikora cyane.

Ubusanzwe, shin splints ishobora kuvurwa hakoreshejwe kuruhuka, gukonjesha n'ubundi buryo bwo kwivura. Kwambara inkweto zikwiriye no guhindura uburyo bwo gukora imyitozo bishobora kugufasha kwirinda ko shin splints zigaruka.

Niba ufite shin splints, ushobora kumva ububabare, ububabare cyangwa kuribwa ku ruhande rw'imbere rw'igitugu cyawe ndetse n'ubwibyo buke mu gice cyo hasi cy'ukuguru. Mu ntangiriro, ububabare bushobora guhagarara iyo uhagaritse imyitozo. Ariko rero, ububabare bushobora gukomeza kandi bugatera ikibazo cyangwa kuvunika kw'amagufa.

Umuntu arwara shin splints bitewe no gukoresha cyane igbagara n'imikaya ihuza iminsigo y'umubiri n'igagara.

Urifite ibyago byinshi byo kwibasirwa n'ububabare bw'amagufa y'ibirenge (shin splints) niba:

• Uri umukinnyi w'amaguru, cyane cyane utangiye gahunda yo kwiruka
• Wongeyeho igihe, umubare cyangwa imbaraga zo gukora imyitozo
• Ukina ku butaka butari buringaniye, nko ku misozi, cyangwa ku butaka bukomereye, nko kuri sima
• Uri mu myitozo ya gisirikare
• Ufite ibirenge by'ibyobo cyangwa ibirenge birebire

Kugira ngo wirinde imvune mu mavi y'amaguru:

• Suzuma imiterere y'imigendekere yawe. Igikorwa cyo gusesengura amashusho y'ukuntu ugenda gishobora kugufasha kumenya imiterere y'imigendekere ishobora gutera imvune mu mavi y'amaguru. Mu bihe byinshi, guhindura gato uburyo ugenda bishobora kugabanya ibyago byabyo.
• Irinde gukora cyane. Gukora siporo cyane cyangwa indi mirimo ikubiyemo ingufu nyinshi bikorwa igihe kirekire kandi ku buryo bukomeye bishobora gutera umuvune mu mavi y'amaguru.
• Hitamo inkweto zikwiriye. Niba uri umukinnyi w'imikino yo kwiruka, hindura inkweto zawe buri kilometero 560 kugeza kuri 800.
• Tekereza ku byuma bishimangira ibirenge. Ibyuma bishimangira ibirenge bishobora kugufasha kwirinda ububabare mu mavi y'amaguru, cyane cyane niba ufite ibirenge byoroshye.
• Tekereza ku bikoresho byo mu nkweto bigabanya ingaruka. Bishobora kugabanya ibimenyetso by'imvune mu mavi y'amaguru no kwirinda ko zongera kugaruka.
• Gabanuka ingaruka. Kora imyitozo itandukanye ikubiyemo ingaruka nke ku mavi y'amaguru, nko koga, kugenda cyangwa gusiganwa ku magare. Ibuka gutangira imyitozo mishya buhoro buhoro. Ongera igihe n'ingufu buhoro buhoro.
• Shyiramo imyitozo yo gushimangira umubiri muri gahunda yawe y'imyitozo. Imikino yo gushimangira no gutuma amaguru, ibirenge, ibyenda n'ibice by'inda bikomeza ishobora kugufasha gutegura amaguru yawe guhangana na siporo zikubiyemo ingufu nyinshi.

Uburibwe bw'amagufa yo ku ruhu (shin splints) busanzwe bumenyekana binyuze mu mateka yawe y'ubuzima n'isuzuma ngirakamaro. Mu bihe bimwe bimwe, gukoresha X-ray cyangwa izindi nkwabuzo zifasha kumenya ibindi bishobora gutera ububabare, nko kwangirika kw'igitugu (stress fracture).