Shin splints - ho itlhokomela

Shin splints e hlaha ha o na le bohloko ka pele ho leoto le ka tlase. Bohloko ba likhahla tsa shin bo tsoa ho ruruha ha mesifa, mesifa le masapo a masapo ho potoloha molumo oa hau. Likarolo tsa Shin ke bothata bo tloaelehileng ho limathi, boikoetliso ba 'mele, tants'i le ba thaothiloeng sesoleng. Leha ho le joalo, ho na le lintho tseo u ka li etsang ho folisa ho tsoa maboneng le ho li thibela ho mpefala.

Likarolo tsa Shin ke bothata bo fetelletseng. U fumana likhechana tsa masapo ka lebaka la ho imeloa ke mesifa ea leoto, mesifa kapa lesapo.

Shin splints e etsahala ka lebaka la tšebeliso e feteletseng ea mosebetsi o mongata kapa keketseho ea koetliso.Hangata, ketsahalo ena e ba le tšusumetso e matla le ho ikoetlisa khafetsa maotong a hao a tlase. Ke ka hona limathi, bashebelli, le boikoetliso ba 'mele hangata ba fumanang mabenyane. Mesebetsi e tloaelehileng e bakang likhahla ke:

• Ho matha, haholo-holo maralleng. Haeba u semathi se secha, u kotsing e kholo ea ho qhekelloa.
• Ho eketsa matsatsi a hau a koetliso.
• Ho eketsa matla a koetliso, kapa ho ea hole.
• Ho ikoetlisa ho emisang khafetsa khafetsa, joalo ka ho tants'a, basketball, kapa koetliso ea sesole.

U kotsing e kholo ea ho qhekelloa haeba u:

• E-ba le maoto a sephara kapa maoto a thata haholo.
• Ikoetlise libakeng tse thata, joalo ka ho matha seterateng kapa ho bapala basketball kapa tenese lebaleng le thata.
• Se ke oa roala lieta tse loketseng.
• Apara lieta tse tsofetseng. Lieta tsa ho matha li lahleheloa ke matla a fetang halofo ea ts'oaetso e nyarosang kamora ts'ebeliso ea lik'hilomithara tse 400.

Matšoao a kenyelletsa:

• Bohloko ba leoto le le leng kapa a mabeli
• Bohloko bo hlabang kapa bo lerootho, bo opang ka pele ho lesapo la hao
• Bohloko ha o sutumelletsa shins tsa hau
• Bohloko bo mpefalang nakong ea boikoetliso le kamora 'mele
• Bohloko bo ntlafalang ka phomolo

Haeba u e-na le likhechana tse matla tsa maoto, maoto a hao a ka utloisa bohloko leha o sa tsamaee.

Lebella hore o hloka bonyane matsatsi a 2 ho isa ho a mane a phomolo papaling ea hau kapa boikoetlisong.

• Qoba ho ikoetlisa khafetsa ka leoto la hao le tlase bakeng sa libeke tse 1 ho isa ho tse 2. Boloka tšebetso ea hau e le ho tsamaea feela hoo u ho etsang letsatsing la hau le tloaelehileng.
• Leka mesebetsi e meng e nang le tšusumetso e tlase ha feela u sa utloe bohloko, joalo ka ho sesa, mochini oa elliptical kapa baesekele.

Kamora libeke tse 2 ho isa ho tse 4, haeba bohloko bo felile, o ka qala mesebetsi ea hau e tloaelehileng. Eketsa boemo ba ts'ebetso ea hau butle butle. Haeba bohloko bo khutla, khaotsa ho ikoetlisa hang-hang.

Tseba hore li-shin splints li ka nka likhoeli tse 3 ho isa ho tse 6 ho fola. U SE KE ua potlakela ho khutlela papaling ea hau kapa ho ikoetlisa. U ka intša kotsi hape.

Lintho tseo u ka li etsang ho fokotsa mathata li kenyelletsa:

• Leqhoa mahlaseli a hau. Leqhoa makhetlo a 'maloa ka letsatsi matsatsi a 3 kapa ho fihlela bohloko bo felile.
• Etsa boikoetliso.
• Nka ibuprofen, naproxen, kapa aspirin ho fokotsa ho ruruha le ho thusa ka bohloko. Tseba meriana ena e na le litla-morao 'me e ka baka liso le ho tsoa mali. Bua le ngaka ea hau ka hore na u ka nka bokae.
• Sebelisa litšehetso tsa arch. Bua le ngaka ea hau le setsebi sa 'mele ka ho roala lieta tse loketseng, le ka li-insoles tse nyarosang kapa li-orthotic tse khethehileng tseo u ka li aparang ka har'a lieta tsa hau.
• Sebetsa le setsebi sa 'mele. Ba ka sebelisa litlhare tse ka thusang ho utloa bohloko. Li ka u ruta boikoetliso ho matlafatsa mesifa ea maoto.

Ho thibela likhahla tsa shin hore li se ke tsa ipheta:

• U se ke ua utloa bohloko bonyane libeke tse 2 pele u khutlela mokhoeng oa hau oa boikoetliso.
• U SE KE ua fetelletsa kemiso ea hau ea boikoetliso. U SE KE ua khutlela boemong ba hau ba pele ba matla. Tsamaea butle, nakoana e khuts'oane. Eketsa koetliso ea hau butle.
• Ho futhumala le ho otlolla pele le kamora ho ikoetlisa.
• Hlatsoa letlalo ka mor'a ho ikoetlisa ho fokotsa ho ruruha.
• Qoba libaka tse thata.
• Apara lieta tse loketseng tšehetso e ntle le marang.
• Nahana ka ho fetola bokaholimo ba seo u ithutang sona.
• Terene ea sefapano ebe u eketsa boikoetliso bo tlase bo matla, joalo ka ho sesa kapa ho palama baesekele.

Hangata likhahla tsa Shin ha li kotsi. Bitsa mofani oa tlhokomelo ea bophelo haeba:

• U na le bohloko le ha u phomotse, u qhoqhoa, 'me u kokobetsa bohloko kamora libeke tse' maloa.
• Ha u na bonnete ba hore na bohloko ba hau bo bakoa ke likhahla tsa lesela.
• Ho ruruha maotong a hao a tlase ho ntse ho mpefala.
• Moriri oa hau o mofubelu mme o ikutloa o chesa ha o ama.

Mofani oa hau a ka nka x-ray kapa a etsa liteko tse ling ho netefatsa hore ha u na khatello ea kelello. U tla hlahlojoa hape ho netefatsa hore ha u na bothata bo bong ba shin, joalo ka tendonitis kapa compartment syndrome.

Mahlaba a maoto a ka tlase - ho itlhokomela; Bohloko - mahlaseli - ho itlhokomela; Anterior tibial pain - ho itlhokomela; Matšoao a khatello ea kelello ea "tibial" - ho itlhokomela; MTSS - ho itlhokomela; Bohloko ba maoto bo bakoang ke ho ikoetlisa - ho itlhokomela; Pialostitis ea Tibial - ho itlhokomela; Posterior tibial shin splints - ho itlhokomela

Marcussen B, Hogrefe C, Amendola A. Bohloko ba leoto le li-syndromes tse sebetsang ka bongata. Ka: Miller MD, Thompson SR, lihlopha. DeLee le Drez's Orthopedic Sports Medicine. La 4 ed. Philadelphia, PA: Elsevier Saunders; 2015: khaolo ea 112.

Pallin DJ. Knee le leoto le tlase. Ka: Marako RM, Hockberger RS, Gausche-Hill M, eds. Rosen's Emergency Medicine: Likhopolo le Tloaelo ea Kliniki. La 9th. Philadelphia, PA: Elsevier; 2018: khaolo ea 50.

Rothmier JD, Harmon KG, O'Kane JW. Meriana ea lipapali. Ka: Rakel RE, Rakel DP, bahlophisi. Buka ea bongaka ea Meriana ea Lelapa. La 9th. Philadelphia, PA: Elsevier Saunders; 2016: khaolo ea 29.

Motsoako oa Stretanski MF. Likotoana tsa Shin. Ka: Frontera WR, Silver JK, Rizzo TD, bahlophisi. Bohlokoa ba Phekolo ea 'mele le Ntlafatso. 3rd ed. Philadelphia, PA: Elsevier Saunders; 2015: khaolo ea 78.

• Likotsi le Mathata a Leoto
• Likotsi Tsa Lipapali