Shin Splints

Shin splints are a common type of pain that happens along the front of your lower leg, specifically in the shin bone (tibia). This pain is often seen in people who run, dance, or are in training programs like the military. Doctors call it medial tibial stress syndrome.

The pain usually develops in people who have suddenly increased or changed their exercise routines. This extra activity puts too much stress on the muscles, tendons, and the bone in the shin. Think of it like overworking a muscle group – it gets sore and painful.

Fortunately, most shin splints can be treated at home. Taking breaks, applying ice, and other self-care methods are usually enough. Making sure your shoes fit well and adjusting how much or how intensely you exercise can also help prevent shin splints from coming back.

Kana uine shin splints, unogona kuona kuzvimba, kurwadziwa kana kurwadziwa pamativi ekunze kwechigunwe chako uye kuzvimba kushoma mumutsipa wako wezasi. Pakutanga, kurwadziwa kunogona kurega kana wabva pane zvemitambo. Zvisinei, pakupedzisira, kurwadziwa kunogona kuramba kuripo uye kunogona kuwedzera kusvika pakukuvara kwakanyanya kana kuputsika kwemafupa.

Maronda emapfupa etsoka anokonzerwa nekumanikidzwa kwenguva refu pfupa retsoka uye tishu dzinobatanidza tsandanyama dzako pfupa.

Uri panjodzi yakakura yekukuvara kwemabvi kana kuti shin splints kana:

• Uri mutyairi, kunyanya kana uri kutanga chirongwa chekutyaira
• Wakawedzera kamwe kamwe nguva, huwandu kana simba rekuita zvemitambo
• Unomhanya munzvimbo dzisina kunyatsorongedzwa, dzakadai semakomo, kana pamusoro wakaoma, senge simende
• Uri mune kudzidziswa kwemauto
• Une tsoka dzakapfapfaidzwa kana kuti arches yepamusoro

'Kuti udzivise maronda epachigunwe cheshins: \n* Ongorora kufamba kwako. Kuongororwa kwemufirimu kwemhando yako yekumhanya kunogona kukubatsira kuziva maitiro ekufamba anogona kukonzera maronda epachigunwe cheshins. Muzviitiko zvakawanda, shanduko shoma mukumhanya kwako inogona kubatsira kudzikisa njodzi yako.\n* Dzivisa kuita zvakawandisa. Kumhanya kwakanyanya kana mamwe mabasa ane simba rakakura anoitwa kwenguva yakareba kwazvo pane simba rakakura zvakanyanya kunogona kuita kuti magaro azare.\n* Sarudza shangu dzakakodzera. Kana uri mumhanyi, chinja shangu dzako anenge ese emaira 350 kusvika ku500 (makiromita 560 kusvika ku800).\n* Funga nezvematsigiro emachira. Matsigiro emachira anogona kubatsira kudzivirira kurwadziwa kwemaronda epachigunwe cheshins, kunyanya kana uine machira akati sandara.\n* Funga nezvema insole anosunga shoma. Anogona kuderedza zviratidzo zvemaronda epachigunwe cheshins uye kudzivirira kudzokazve.\n* Dzikisa simba. Ita kurovedza muviri kwakasiyana nesport inokanganisa zvishoma magaro ako, senge kushambira, kufamba kana kukwira bhasikoro. Yeuka kutanga mabasa matsva zvishoma nezvishoma. Wedzera nguva nesimba zvishoma nezvishoma.\n* Wedzera kurovedza muviri kwesimba mune yako kurovedza muviri. Kuita maekisesaizi ekusimbisa nekugadzikana makumbo ako, makwati, magaro nepakati kunogona kubatsira kugadzirira makumbo ako kuti akwanise kutakura mitambo ine simba rakakura.'

Maronda emapfupa ekumbo anowanzonzi ane chirwere zvichienderana ne nhoroondo yako yekurapa uye bvunzo yemuviri. Muzvimwe zviitiko, X-ray kana mamwe mayedzo ekufananidzira anogona kubatsira kuziva zvimwe zvinokonzera kurwadziwa kwako, sekuputsika kwakakonzerwa nekushomeka kwebasa.