Ese ni iki kibazo cya Shin Splints? Ibimenyetso, Impamvu, n’Uko Uvura

Shin splints ni ububabare bukunze kugaragara ku ruhande rw’igitugu cyawe, akenshi bikaba nyuma yo gukora imyitozo ngororamubiri cyangwa indi mirimo. Iki kibazo gisanzwe kigira ingaruka ku mitsi, imikaya, n’imikaya iherereye hafi y’igitugu cyawe (igitugu kinini mu gice cyo hasi cy’ukuguru). Nubwo ububabare bushobora kugaragara nk’ikibazo gikomeye, shin splints isanzwe ikunda kuvurwa neza ukoresheje uburyo bukwiye bwo kwitaho no kuruhuka.

Ese shin splints ni iki?

Shin splints, izwi mu rurimi rw’abaganga nka medial tibial stress syndrome, ni ububabare n’uburyo bw’umuriro ku ruhande rw’imbere rw’igitugu cyawe. Iki kibazo kibaho iyo imitsi n’imikaya iherereye hafi y’igitugu cyawe ikabije ikora cyane. Utekereza ko ari uburyo ukuguru kwawe kukubwira ko gukeneye kuruhuka ku gikorwa cy’imbaraga gikomeye.

Iki kibazo gisanzwe kiba ku bantu bakora imyitozo ngororamubiri, kubyina, cyangwa indi mirimo ikomeye. Ububabare busanzwe butangira buhoro buhoro aho kuba bugaragara mu buryo butunguranye nyuma y’imvune runaka. Umubiri wawe uhangayikishijwe no guhangana n’ibikorwa by’umubiri byiyongereye ku maguru yawe.

Ese ibimenyetso bya shin splints ni ibihe?

Ikimenyetso cy’ingenzi cya shin splints ni ububabare buke, buhoraho ku ruhande rw’imbere rw’igitugu cyawe. Ubu bubabare busanzwe bumvikana nk’ububabare bukomeye, buhoraho, bushobora kuba buke cyangwa bukabije. Ushobora kubona ko ububabare butangira mu gihe cy’imyitozo ngororamubiri kandi bugakomeza nyuma.

Dore ibimenyetso by’ingenzi ushobora kugira:

• Ububabare n’uburyo bw’umuriro ku ruhande rw’imbere rw’igitugu cyawe
• Ububabare buzamuka mu gihe cy’imyitozo ngororamubiri, cyane cyane iyo ugenda cyangwa uhirika
• Kubyimbagira gato mu gice cyo hasi cy’ukuguru
• Ububabare buhoraho nubwo uhagaritse imyitozo ngororamubiri
• Ububabare bukomeye iyo ukoresheje igitugu
• Ubugufi mu gice cyo hasi cy’ukuguru, cyane cyane mu gitondo

Ububabare busanzwe bukunze kuba ku gice kinini cy’igitugu cyawe aho kuba ahantu hamwe gato. Niba ufite ububabare bukabije, cyangwa ibimenyetso bidakira nubwo uruhuka, birakwiye kujya kwa muganga kugira ngo hamenyekane niba atari ikindi kibazo gikomeye nk’igitugu cyamenetse.

Ese impamvu ziterwa na shin splints ni izihe?

Shin splints ibaho iyo ushyira umuvuduko ukabije ku gitugu cyawe n’imitsi igiherereyeho. Impamvu isanzwe ni ukugira imyitozo ngororamubiri myinshi cyane mu gihe gito, cyane cyane niba umubiri wawe utarabonye umwanya wo guhita ukoresha imbaraga nyinshi. Iyi mpinduka itunguranye iratakaza imikaya mu gice cyo hasi cy’ukuguru.

Hari ibintu byinshi bishobora gutera shin splints:

• Kwiyongera mu buryo butunguranye bw’imbaraga, igihe, cyangwa umubare w’imyitozo ngororamubiri
• Gukora imyitozo ngororamubiri ku butaka bukomereye nk’isimenti cyangwa asphalte
• Kwambara inkweto zishaje cyangwa zitakubereye
• Kugira ibirenge byoroshye cyangwa ibirenge birebire bigira ingaruka ku buryo ugurutse hasi
• Uburyo bubi bwo kwiruka cyangwa uburyo bubi bwo kugenda butera umuvuduko mwinshi
• Imitsi y’ikibero, igice cy’umubiri, cyangwa imikaya y’ibirenge idahagije inkunga
• Gutangira siporo nshya cyangwa imirimo idafite imyitozo ihagije

Rimwe na rimwe, hari ibindi bintu bidasanzwe bishobora kugira uruhare. Kugira ukuguru kumwe kurebire kurusha ikindi bishobora gutera umuvuduko utari mwiza mu gihe cy’imyitozo ngororamubiri. Hari n’ibindi bibazo by’ubuzima bishobora gutera shin splints.

Ni ryari ukwiye kujya kwa muganga kubera shin splints?

Shin splints nyinshi zikira zikoresheje kuruhuka no kwitaho mu byumweru bike. Ariko, ugomba kujya kwa muganga niba ububabare bukabije, bukomeza nubwo uruhuka, cyangwa bugabangamira ibikorwa byawe bya buri munsi. Kugira inama y’umuganga bizagufasha kumenya niba ufite shin splints cyangwa ikindi kibazo gikomeye.

Shaka ubufasha bw’abaganga niba ufite ibimenyetso byo kuburira:

• Ububabare bukabije budakira nyuma y’iminsi myinshi yo kuruhuka
• Kubyimbagira bikomeza cyangwa bidakira nubwo ukoresha igishishwa n’uburyo bwo kuzamura ukuguru
• Kubabara cyangwa kugira ubugufi mu birenge cyangwa mu gice cyo hasi cy’ukuguru
• Ububabare buhoraho nubwo utari gukora imyitozo ngororamubiri
• Ibimenyetso by’indwara nk’umutuku, ubushyuhe, cyangwa umuriro
• Kudashaka kugenda neza cyangwa kudashaka gushyira umuvuduko ku kirenge

Muganga ashobora kugufasha kumenya itandukaniro hagati ya shin splints n’ibindi bibazo bikomeye nk’igitugu cyamenetse cyangwa compartment syndrome. Ibi bibazo bisaba uburyo butandukanye bwo kuvura, bityo kumenya neza icyo ufite ni ingenzi kugira ngo ukire neza.

Ese ibyago byo kugira shin splints ni ibihe?

Nubwo umuntu wese ashobora kugira shin splints, hari ibintu bimwe na bimwe bishobora kongera ibyago byo kugira iki kibazo. Gusobanukirwa ibyo byago bizagufasha gufata ingamba zo kwirinda no kumenya igihe ushobora kuba ufite ibyago byinshi byo kugira shin splints.

Ibi bintu bikurikira bishobora kongera ibyago byawe:

• Kuba utaramenyereye kwiruka cyangwa gukora imyitozo ngororamubiri ikomeye
• Kugira ibirenge byoroshye, ibirenge birebire, cyangwa ibirenge bikomeye
• Kwitabira siporo zifite igihe cyo guhagarara nko gusiganwa ku maguru cyangwa tennis
• Gukora imyitozo ngororamubiri ku butaka bukomereye cyangwa butari buringaniye
• Kugira imikaya y’ibirenge idakomeye, imikaya y’ikibero, cyangwa imbaraga nke mu gice cy’umubiri
• Kuba umugore (kubera ibintu nk’ubwinshi bw’amagufwa n’uburyo bw’umubiri)
• Kugira amateka y’ibibazo bya shin splints cyangwa imvune mu gice cyo hasi cy’ukuguru
• Kwambara inkweto zishaje cyangwa zitakubereye

Imyaka ishobora kugira uruhare, kuko abakinnyi bakiri bato n’abantu bashya mu myitozo ngororamubiri bafite ibyago byinshi. Abasirikare bashya n’ababyinnyi nabo bakunze kugira shin splints kubera imyitozo ngororamubiri ikomeye.

Ese ingaruka zishoboka za shin splints ni izihe?

Abantu benshi barakira shin splints batagize ibibazo byihoraho. Ariko, kwirengagiza ububabare no gukomeza gukora imyitozo bishobora gutera ibibazo bikomeye bisaba igihe kinini kugira ngo bikire. Ibimenyetso by’ububabare by’umubiri wawe biriho impamvu, kandi kubirengaho rimwe na rimwe bishobora kugira ingaruka mbi.

Niba shin splints itivuwe neza, ushobora kugira:

• Igufwa ryamenetse mu gitugu cyawe (ibice bito byamenetse mu gufwa)
• Ububabare buhoraho nubwo uruhuka
• Gushegeshwa rwose kw’imitsi cyangwa imikaya
• Complex regional pain syndrome (ububabare buhoraho budasanzwe)
• Imvune mu bindi bice by’ukuguru cyangwa ikibero kubera impinduka mu buryo bw’imyitozo ngororamubiri

Inkuru nziza ni uko ibyo bibazo byose bishobora kwirindwa neza ukoresheje kuruhuka no gusubira gukora imyitozo buhoro buhoro. Kwita kuri shin splints kuva mu ntangiriro bisanzwe bituma ukira neza kandi bikurinda ibyo bibazo bikomeye.

Ese shin splints bishobora kwirindwa bite?

Kwivura shin splints bisanzwe biroroshye kurusha kuvura iyo imaze kubaho. Ikintu nyamukuru ni ukwiyongera buhoro buhoro mu myitozo ngororamubiri no kwita ku bimenyetso by’umubiri wawe. Uburyo bwinshi bwo kwirinda bugamije kugabanya umuvuduko utunguranye utera shin splints.

Dore uburyo bwiza bwo kwirinda shin splints:

• Kwiyongera mu buryo buhoro buhoro bw’imbaraga z’imyitozo ngororamubiri (bitarenze 10% mu cyumweru)
• Kwambara inkweto zikwiye zikubereye
• Guhindura inkweto z’imyitozo ngororamubiri buri kilometero 480-800
• Kuvanga imyitozo ikomeye n’imyitozo itoroshye nko koga cyangwa kugenda kuri velo
• Gukomeza imikaya y’ibirenge, imikaya y’ikibero, n’igice cy’umubiri
• Gukora imyitozo yo gukomeza imikaya y’ibirenge n’imikaya ya Achilles buri gihe
• Guhitamo ubutaka buoroshye iyo bishoboka
• Kwiruka mbere yo gukora imyitozo no kuruhuka nyuma

Niba ufite ibirenge byoroshye cyangwa ibirenge birebire, tekereza kujya kwa muganga kugira ngo ubone ubufasha. Ibyo bizagufasha kunoza uburyo bw’ibirenge byawe no kugabanya umuvuduko ku maguru yawe mu gihe cy’imyitozo ngororamubiri.

Ese shin splints imenyekanwa ite?

Kumenya shin splints bisanzwe bitangira muganga akubajije ibimenyetso byawe akanakora isuzuma ku gice cyo hasi cy’ukuguru. Azashaka kumenya ibijyanye n’imyitozo yawe, igihe ububabare bwatangiye, n’icyo kibubabare gikiza cyangwa gikomeza. Icyo kiganiro kimufasha gusobanukirwa uko ububabare bwawe bugenda.

Mu gihe cy’isuzuma, muganga azakoresha intoki ze ku gitugu cyawe kugira ngo amenye ahantu hari ububabare. Ashobora kandi kukureba ugenda cyangwa ugenda kugira ngo asuzume uburyo ugenda. Mu bihe byinshi, iryo suzuma riha amakuru ahagije yo kumenya shin splints.

Rimwe na rimwe, muganga ashobora kugusaba gukora ibizamini byo kubona amafoto kugira ngo hamenyekane niba atari ibindi bibazo:

• X-rays kugira ngo hamenyekane niba igufwa ryamenetse (nubwo rimwe na rimwe bitagaragara mu buryo bwo kubona amafoto)
• MRI scan niba igufwa ryamenetse rikekwa ariko ritagaragara kuri X-rays
• Bone scan mu bihe bidasanzwe ibindi bizamini bitagaragaje icyo ufite
• Ultrasound kugira ngo hamenyekane imikaya yabaye mbi

Ibyo bizamini bifasha kumenya niba utari ufite ikindi kibazo gikomeye gisaba uburyo butandukanye bwo kuvura. Kumenya neza icyo ufite kuva mu ntangiriro bizagufasha gukira neza.

Ese kuvura shin splints ni iki?

Ishingiro ryo kuvura shin splints ni kuruhuka no guha imikaya yawe umwanya wo gukira. Ibyo ntibisobanura ko ugomba guhagarika gukora imyitozo ngororamubiri, ahubwo ni ukwirinda ibikorwa byateye icyo kibazo. Abantu benshi bagaragara ko bakize mu byumweru 2-4 bafite uburyo bukwiye bwo kwitaho.

Uburyo bwo kuvura bushobora kuba:

• Kuruhuka imyitozo ikomeye itera ububabare
• Gukoresha igishishwa iminota 15-20 incuro nyinshi ku munsi
• Imiti igabanya ububabare iboneka mu maduka nka ibuprofen cyangwa acetaminophen
• Imikino yo gukomeza imikaya y’ibirenge n’ibitugu
• Imikino itoroshye nko koga cyangwa kugenda kuri velo
• Imyenda ihambira ukuguru cyangwa imyenda ya elastique kugira ngo ikurikire
• Ubufasha bw’abaganga kugira ngo bakemure ibibazo by’imikaya idakomeye

Mu bihe bikomeye, muganga ashobora kugusaba kuvurwa byongeye. Ibyo bishobora kuba imiti igabanya ububabare, ibikoresho byihariye, cyangwa uburyo bwihariye bwo kuvura. Hari abantu bagira akamaro mu kuvurwa kwa massage cyangwa ubundi buryo bwo kuvura kugira ngo imikaya ikire.

Uko witwara iwawe mu gihe ufite shin splints

Kwita ku kibazo iwawe ni ingenzi mu gukira shin splints. Ikintu nyamukuru ni ukugira umuco wo kwita ku buzima bwawe no kwihangana mu gihe cyo gukira. Imikaya yawe ikeneye umwanya wo gusana no gukomera, bityo kwihuta cyane mu myitozo ngororamubiri bishobora gutera ibibazo.

Dore uko ushobora kwita kuri shin splints iwawe:

• Shyira igishishwa gipfunyitse mu gipfunyika cyoroshye iminota 15-20, incuro 3-4 ku munsi
• Fata imiti igabanya ububabare iboneka mu maduka nk’uko biri ku kimenyetso
• Zamura amaguru yawe mu gihe uruhuka kugira ngo ugabanye kubyimbagira
• Kora imyitozo yo gukomeza imikaya y’ibirenge n’ibitugu kabiri ku munsi
• Hindura imyitozo ikomeye ukoresheje imyitozo itoroshye nko kugenda, koga, cyangwa yoga
• Kwambara inkweto zikomeye nubwo uri mu rugo
• Koza agace kababaye ukoresheje intoki zawe cyangwa umupira wa foam

Witondere ibimenyetso by’umubiri wawe mu gihe usubira gukora imyitozo. Tangira ukoresheje imyitozo migufi kandi yoroshye, wiyongere gahoro gahoro niba utari ufite ububabare. Niba ibimenyetso bisubira, subira inyuma kandi uha umubiri wawe umwanya wo gukira.

Uko wakwitegura kujya kwa muganga

Kwita ku buzima bwawe mbere yo kujya kwa muganga bizagufasha kubona ubufasha bwiza. Kugira amakuru yateguwe bizafasha muganga gusobanukirwa neza ibibazo byawe no kugufasha kuvurwa neza.

Mbere yo kujya kwa muganga, teka aya makuru:

• Amakuru y’igihe ububabare bwatangiye n’icyo wari ukorera
• Urutonde rw’imiti ukoresha n’ibindi
• Amakuru y’imyitozo ngororamubiri ukora n’impinduka uheruka gukora
• Inkweto zawe zo kwiruka kugira ngo hamenyekane uko zishaje
• Ibibazo ku gusubira gukora imyitozo ngororamubiri mu buryo bwiza
• Imvune cyangwa uburyo bwo kuvura wari waramaze gukoresha

Tegura ibitabo by’ububabare iminsi mike mbere yo kujya kwa muganga. Andika igihe ububabare buba bukabije cyangwa buke, ibikorwa bibutera, n’uko bigira ingaruka ku buzima bwawe bwa buri munsi. Ibyo bizafasha muganga gusobanukirwa uko ububabare bwawe bugenda.

Icyo ukwiye kumenya kuri shin splints

Shin splints ni ikibazo gisanzwe, kivurwa, kandi gikira neza ukoresheje kuruhuka no gusubira gukora imyitozo buhoro buhoro. Nubwo ububabare bushobora kuba ingorabahizi, cyane cyane niba bugabangamira imyitozo yawe, abantu benshi barakira mu byumweru bike bafite uburyo bukwiye bwo kwitaho. Ikintu nyamukuru ni ukumva umubiri wawe no kudakomeza gukora imyitozo ufite ububabare.

Kwibuka ko kwirinda ari bwo buryo bwiza bwo kwirinda ibindi bibazo. Kwiyongera buhoro buhoro mu myitozo ngororamubiri, kwambara inkweto zikwiye, no gukomeza imikaya bizagufasha kugira amaguru mazima. Niba ufite shin splints, kuvurwa hakiri kare no kwihangana mu gihe cyo gukira bisanzwe bituma ukiza neza.

Ntuzuyaze gushaka ubufasha bw’abaganga niba ibimenyetso byawe bikabije cyangwa bidakira ukoresheje uburyo bwo kwitaho iwawe. Kumenya icyo ufite n’uburyo bwo kuvura bizagufasha gusubira gukora imyitozo yawe mu buryo bwiza.

Ibibazo byakunda kubazwa kuri shin splints

Ese shin splints irakiza mu gihe kingana iki?

Shin splints nyinshi zikira mu byumweru 2-4 ukoresheje kuruhuka no kwitaho. Ariko, igihe cyo gukira gishobora guhinduka bitewe n’uburemere bw’ikibazo cyawe n’uko ukurikiza inama z’abaganga. Hari abantu bumva bameze neza mu minsi mike, abandi bakenera ibyumweru 6-8 kugira ngo bakire neza. Ikintu nyamukuru ni ukudakomeza gukora imyitozo ikomeye vuba, kuko bishobora gutinda gukira.

Ese ushobora kwiruka ufite shin splints?

Ntabwo bisanzwe byemererwa kwiruka ufite ububabare bwa shin splints, kuko bishobora kongera ikibazo no gutinda gukira. Kwiruka ufite shin splints bishobora gutera ibibazo bikomeye nk’igufwa ryamenetse. Ahubwo, komeza gukora imyitozo itoroshye nko koga, kugenda kuri velo, cyangwa kugenda kugeza ububabare bwawe bucika. Iyo ububabare bucika, ushobora gusubira kwiruka buhoro buhoro.

Ese itandukaniro hagati ya shin splints n’igufwa ryamenetse ni iki?

Shin splints isanzwe itera ububabare ku gice kinini cy’igitugu cyawe, mu gihe igufwa ryamenetse itera ububabare bukomeye ahantu hamwe. Ububabare bw’igufwa ryamenetse bukunze kuba bukabije mu gihe cy’imyitozo ngororamubiri kandi bushobora gukomeza nubwo uruhuka. Niba ufite ububabare bukomeye, budakira ukoresheje uburyo busanzwe bwo kuvura shin splints, jya kwa muganga kugira ngo akore isuzuma n’ibizamini.

Ese imyenda ihambira ukuguru ifasha kuri shin splints?

Imyenda ihambira ukuguru ishobora kugabanya ububabare ikomeza imitsi iherereye ku gitugu cyawe kandi igabanya umuvuduko mu gihe cy’imyitozo ngororamubiri. Abantu benshi babona ko ifasha mu kugabanya ububabare, nubwo atari yo muti wa shin splints. Iyo myenda ikora neza iyo ikoreshejwe hamwe n’ubundi buryo bwo kuvura nko kuruhuka, igishishwa, n’inkweto zikwiye. Ishobora kandi gufasha mu kwirinda iyo usubiye gukora imyitozo.

Ese ukwiye gukora imyitozo cyangwa kuruhuka ufite shin splints?

Gukora imyitozo no kuruhuka byombi bigira uruhare mu gukira shin splints. Kuruhuka imyitozo itera ububabare ni ingenzi kugira ngo ukire, mu gihe imyitozo yo gukomeza imikaya ishobora gufasha kugumana ubugufi no gukemura ibibazo by’imikaya idakomeye. Komeza gukora imyitozo yo gukomeza imikaya y’ibirenge n’ibitugu, ariko wirinde imyitozo itera ububabare. Guhuza kuruhuka n’imyitozo bisanzwe bitanga umusaruro mwiza.