Ukubola Kwamathambo

Igama elithi "shin splints" libhekisela ebuhlungwini ohlangothini lwempumputhe (tibia) — ithambe elibanzi phambi kwelanga lakho eliphansi. I-Shin splints ivame kubagijimi, abadansi kanye nezikhulu zempi.

Ekwaziwa ngokuthi yi-medial tibial stress syndrome, i-shin splints ivame ukwenzeka kubadlali bezemidlalo abasanda kwenza noma bashintshe izinhlelo zabo zokuqeqesha. Ukuqhubeka komsebenzi kudlula amandla emisipha, izintambo nezinye izicubu emathanjeni.

Eziningi zezimo ze-shin splints zingaphathwa ngokuphumula, iqhwa nezinye izindlela zokunakekela. Ukugqoka izicathulo ezifanele nokulungisa uhlelo lwakho lokuzivocavoca kungasiza ukuvimbela i-shin splints ukuba ingaphinde ibuyele.

Uma une-shin splints, ungase uqaphele ubuhlungu, ukucasuka noma ubuhlungu ohlangothini oluphezulu lwempumputhe yakho kanye nokuvuvukala okuncane emilenzeni yakho engezansi. Ekuqaleni, ubuhlungu bungase bume kancane uma uyeka ukuzivocavoca. Nokho, ekugcineni, ubuhlungu bungaba buqhubekayo futhi bungathuthuka kube ukusabela okucindezelwe noma ukwephulwa kokucindezela.

Ubuhlungu be-shin splints bubangelwa ukucindezelwa okuphindaphindayo emathanjeni nasemisebeni ehlanganisa imisipha yakho nethambo.

Ukhona kakhulu engozini yokuthola i-shin splints uma:

• Ungumgijimi, ikakhulu lowo oqala uhlelo lokugijima
• Ukhulisa kungazelelwe isikhathi, ubukhulu noma amandla okuzivocavoca
• Ugija emhlabathini ongalingananga, njengezintaba, noma ezindaweni ezinzima, njengethusi
• Usesiqeqeshweni sezempi
• Uneenya eziqondileyo noma eziphakeme

Ukuvimbela ukubola kwama-shin splints:

• Hlola indlela ohamba ngayo. Ukuhlaziywa kwevidiyo okusemthethweni kwendlela yakho yokugijima kungakusiza ukuthi ubone izindlela zokunyakaza ezingase zifake isandla ekuboleni kwama-shin splints. Ezimweni eziningi, ushintsho oluncane ekugijimeni kwakho lungasiza ekunciphiseni ingozi yakho.
• Gwema ukwenza okuningi kakhulu. Ukugijima okuningi noma eminye imisebenzi enomthelela omkhulu eyenziwa isikhathi eside kakhulu ngamandla aphezulu kakhulu kungase kuqede amandla e-shins.
• Khetha izicathulo ezifanele. Uma ungumgijimi, shintsha izicathulo zakho cishe njalo emamayelini angu-350 kuya ku-500 (amakhilomitha angu-560 kuya ku-800).
• Cabanga ngokusekela ama-arch. Ukusekela ama-arch kungasiza ukuvimbela ubuhlungu be-shin splints, ikakhulukazi uma unama-arches asele.
• Cabanga ngama-insoles okuqeda umsindo. Angase anciphisa izimpawu ze-shin splint futhi avikele ukubuyela kwazo.
• Ncipha umthelela. Qeqesha ngomdlalo oqeda umthelela omncane kuma-shins akho, njengokubhukuda, ukuhamba noma ukujika ibhayisikili. Khumbula ukuqala imisebenzi emisha kancane. Yandisa isikhathi namandla kancane kancane.
• Engeza ukuqeqeshwa kwamandla ekusebenzeni kwakho. Ukuzivocavoca ukuqinisa nokuqina izingalo zakho, izikhonkwane, izihlombe kanye ne-core kungasiza ukulungiselela imilenze yakho ukubhekana nemidlalo enomthelela omkhulu.

Ukukhubazeka kwamathambo ezinhlungwini kuvame ukuxilongwa ngokusekelwe emlandweni wakho wezokwelapha kanye novivinyo lomzimba. Ezimweni ezithile, i-X-ray noma ezinye izifundo zokwenza izithombe zingasiza ekutholeni ezinye izimbangela ezingaba khona zobuhlungu bakho, njengokuqhekeka kokucindezela.