Tataiso e Felletseng ea Li-Splints tsa Shin

Litaba

• Li-Splints tsa Shin ke Eng?
• Ke Eng Se Se Bakang Maqhama a Shin?
• U Tšoara Li-Splints tsa Shin Joang?
• Ho Etsahala'ng Haeba Likarolo Tsa Shin li sa Tšoaroe?
• U ka Thibela Likopi tsa Shin Joang?
• Tlhahlobo bakeng sa

U saena bakeng sa marathone, triathalon, kapa esita le peiso ea hau ea pele ea 5K, 'me u qala ho matha. Libeke tse 'maloa ka mor'a moo, u hlokomela bohloko bo hlabang leotong la hao le ka tlaase. Litaba tse mpe: Mohlomong ke likotoana tsa shin, e leng e 'ngoe ea likotsi tse tloaelehileng tsa koetliso ea mamello. Litaba tse monate: Hase ntho e tebileng joalo.

Tsoela pele ho bala ka matšoao, kalafo, le thibelo ea likhoele tsa shin, hammoho le eng kapa eng eo u hlokang ho e tseba. (Bona hape: Mokhoa oa ho thibela likotsi tse tloaelehileng tsa ho matha.)

Li-Splints tsa Shin ke Eng?

Shin splints, eo hape e tsejoang e le medial tibial stress syndrome (MTSS), ke ho ruruha ho le leng la mesifa ea hau ea shin moo e khomarelang lesapo la tibial (lesapo le leholo leotong la hao le ka tlase). E ka etsahala ka pele ho lesapo la hao (mosifa o ka pele oa tibialis) kapa bokahare ba mokokotlo oa hao (tibialis posterior muscle), ho bolela Robert Maschi, DPT, setsebi sa 'mele le moprofesa oa bongaka ea amanang le Drexel University.

Matšoao a kantle a tibialis a theola leoto la hau fatše mme tibialis kamorao ho mesifa e laola ho phatlalatsoa ha leoto la hau (ho theola lehare la hau, kapa bokahare ba leoto la hau, ho leba fatshe). Ka kakaretso, likhahla tsa shin ha li phutholohe ka pele ho leoto le ka tlase nakong ea boikoetliso. Hangata bohloko bo bakoa ke meokho e nyenyane ea mesifa moo e khomarelang lesapong.

Ke Eng Se Se Bakang Maqhama a Shin?

Li-splints tsa Shin ha e le hantle li lematsa khatello 'me li atile haholo ho limathi (le hoja li ka etsahala ka ho palama libaesekele tse feteletseng kapa ho tsamaea hape). Brett Winchester, DC, le morupeli ea tsoetseng pele oa biomechanics o re ho na le lisosa tse ngata tse fapaneng tsa maqhama a shin, ho kenyelletsa le litšobotsi tsa 'mele (sekalikoe sa mesifa ea namane, ho se tsamaee hantle ha maqaqailana, mesifa e fokolang ea noka), biomechanics (mofuta o sebetsang, polelo e fetelletseng), le mileage ea beke le beke. K'holejeng ea Logan University ea Chiropractic.

Kaha mabili a shin a bakoa ke khatello ea maikutlo, hangata e etsahala ha o matha haholo, o potlaka haholo, kapele haholo, ho bolela Maschi. Ke litlamorao tsa ho tloha ho 0 ho isa ho 60. (Related: Bakoeteli ba Noka ba Fokolang e ka ba Bohloko ba 'Nete Bakeng sa Limathi.)

Meriana, ts'oaetso e pheta-phetoang sebakeng se le seng e lebisa ho ruruha, ho hlalosa Matthew Simmons, M.D., ngaka ea meriana ea lipapali Setsing sa Orthopedic Hospital Northside Hospital. Ha palo ea ho ruruha e feta matla a 'mele oa hao a ho folisa ka ho lekaneng (haholo-holo haeba u sa emise ketsahalo e e bakang), e bokellana ka har'a lisele, e leng se lebisang ho halefisoang ke mesifa, mesifa le masapo. Ke ha o utloa bohloko. (Pssst ... ntho ena e bohlanya e etsa hore o be kotsing ea ho tsoa likotsi.)

U Tšoara Li-Splints tsa Shin Joang?

Polelo ha ho semathi se batlang ho utloa: matsatsi a phomolo. Kaha marako a shin ke kotsi e feteletseng, tsela e molemo ka ho fetisisa ea ho nka khato ke ho qoba khatello e tsoelang pele sebakeng seo—seo hangata se bolelang hore ho na le nako ea ho se balehe, ho bolela Dr. Simmons. Nakong ena, o ka tšela terene, terene ea matla, moqolo oa foam, le ho otlolla.

Ka holim'a meriana ea li-counter (joalo ka Motrin le Aleve), leqhoa, khatello ea maikutlo le ho hlaba ka linalete ke mekhoa e netefalitsoeng ea ho thusa ho fokotsa bohloko le ho ruruha ho bakoang ke likhahla. Haeba e sa fokotsehe ka mor'a libeke tse peli ho isa ho tse 'nè, leba ho ngaka ea hau kapa setsebi sa' mele bakeng sa phekolo e tsoetseng pele haholoanyane. (Related: Lijo tse 6 tse Folisang ho U Thusa ho fola Kotsing e mathang ka potlako.)

Ho thibela ho hlaha hape ha li-splints tsa shin, u tla hloka ho rarolla sesosa, eseng matšoao feela. Hobane ho na le lisosa tse ngata tse ka bang teng ho ka ba thata ho supa mme ho ka hloka linako tsa kalafo ea 'mele ho khetholla le ho lokisa. Kalafo ea 'mele e ka sebetsana le ho tenyetseha le ho tsamaea (ea namane, leoto le leqaqailana), matla (leoto la maoto, mokokotlo le mesifa ea letheka), kapa sebopeho (mokhoa oa seteraeke, cadence le polelo), ho bolela Maschi.

Ho Etsahala'ng Haeba Likarolo Tsa Shin li sa Tšoaroe?

Li-splints tsa Shin ke NBD haeba u phomola. Empa haeba u sa etse joalo? U tla ba le mathata a tebileng haholoanyane. Haeba likhechana tsa lesela li tloheloa li sa alafatsoe le / kapa u ntse u tsoela pele ho matha ho tsona, lesapo le ka qala ho robeha, le tla fetoha ho robeha khatello ea maikutlo. U tla batla ho e qoba ka litšenyehelo tsohle ho tloha ha tibia e robeha e hloka phomolo le phomolo e felletseng libeke tse 'ne ho isa ho tse tšeletseng hape ho kanna ha hloka hore u tsamaee ka boot kapa lithupa. Matsatsi kapa libeke tse 'maloa ho qeta ho matha ho betere ho feta likhoeli tsa ho fola. (Sheba hape: Lintho tse 6 Tseo Semathi se Seng le se Seng se Iphielang ha se Khutla Kotsing)

U ka Thibela Likopi tsa Shin Joang?

Haeba u ikoetlisetsa mabelo a maholo a mamello, kotsi e nyane e kanna ea qojoa, empa ho tseba hore na ke eng e bakang mabala le ho li thibela, ho tla u boloka u phetse hantle 'me ho u khutlisetse morao ho phatlola tsela ka lebelo.

Qala butle.Fokotsa ho matha ha hao butle butle ka ho eketsa butle-butle mileage le lebelo. Maschi e khothaletsa ho eketsa nako ea hau ea ho matha kapa sebaka se fetang liperesente tse 10 ho isa ho tse 20 ka beke. (Ex: Haeba u tsamaile kakaretso ea lik'hilomithara tse 10 bekeng ena, u se ke ua matha ho feta 11 kapa 12 miles bekeng e tlang.) O boetse o phaella ka hore ho fetola lieta tsa orthotics kapa tse laolang motsamao ho ka fokotsa ho bitsoa ho feteletseng le ho ntlafatsa mojaro ho tibialis posterior ( khopotso: ke mesifa e ka hare ho shin ea hau). (Hape, etsa bonnete ba hore lieta tsa hau tsa ho matha li na le litšoaneleho tsena tse peli tse fetolang papali le hore ha u mathe ka lieta tsa khale.)

Sheba foromo ea hau e sebetsang. Ho otla fatše ka leoto la hau ho ea pele ke phoso e tloaelehileng ea li-biomechanics. Winchester e re: "Ho lokisa foromo e le hore ntlha ea seteraeke e ka tlasa letheka e tla thibela mabala a sefahleho maemong a mangata." Matheka a mahlahahlaha kapa li-glute tse fokolang hangata ke tsona tse bakang molato, ha o ntse o khanna pele ka maoto le maoto a hao a tlase ho fapana le letheka le glutes.

Otlolla - 'me u otlolleho lekane. Ho ikotlolla ho ke ke ha thibela likhahla tsa shin ka boeona, empa ho ka ntlafatsa lintlha tse lebisang ho likhahla tsa shin. Mohlala, mokokotlo o thata oa Achilles kapa letheka le tiileng le ka baka mechini e sa tloaelehang e sebetsang, mme sebopeho se fosahetseng se ka lebisa likotsing tse fetelletseng, ho bolela Dr. Simmons.

Kamora ho ba le mabali a phatsimang, o kanna oa rua molemo ka ho otlolla mesifa ho potoloha shin ho lumella ho khutlela mechining e tloaelehileng. Kenyelletsa namane e emeng e otlolohileng 'me u lutse dorsiflexor otlolla (lula le lebanta kapa thaole e fasellelitsoeng leotong la hao,' me u otlolle menoana ea hau morao nqa ea hao) kemisong ea hau, ho rialo Maschi.

Ho otlolla metsotsoana e 5 kapa 10 pele ho matha ha hoa lekana: Ha e le hantle, o tla otlolla maoto a hau a tlase ka lifofane tse ngata le ka matla, ho bolela Winchester. Ka mohlala, etsa hore namane ena e otlolle ho pheta-pheta ha 10, lihlopha tse 3 ho isa ho tse 5 letsatsi le leng le le leng bakeng sa liphello tse ntle ka ho fetisisa. (Sheba hape: Litsela tse 9 tsa ho matha ka mor'a ho matha ka ngoe.)

Se ke la lebala ho tšela terene. Ho matha e kanna ea ba ntho ea hau, empa e ke ke ea ba ea haufeela ntho. E, sena se ka ba thata ha nako eohle ea hau e sebelisoa ho koetlisa peiso ea mamello empa hopola hore koetliso e tsitsitseng ea matla le kemiso ea ho otlolla ke lintho tse hlokahalang bakeng sa semathi se phetseng hantle. Matla a hau a lokela ho tsoa mokokotlong oa hau le glutes, kahoo ho matlafatsa libaka tsena ho tla ntlafatsa mechini e sebetsang le ho thusa ho qoba ho lemala libakeng tse fokolang, ho bolela Maschi. (Leka leano la boikoetliso bo amanang le boima ba 'mele joalo ka boikoetliso bona ba matla bakeng sa limathi.)

Ho matlafatsa ka ho khetheha mesifa ea leoto le ka tlaase (e ka 'nang ea e-ba e khutšoanyane le e thata, ka lebaka la li-splints tsa shin), eketsa namane e tsosang kemiso ea hau. Ha u ntse u eme, phahamisa menoana ea hao ka palo ea motsotsoana 'me u theohele fatše ka palo ea metsotsoana e meraro. Karolo ea boikoetliso (ho khutlela tlase) e bohlokoa bakeng sa boikoetliso mme e lokela ho etsoa butle, ho bolela Winchester. (Related: Hobaneng ha Limathi Tsohle li Hloka Boiketlo le Koetliso ea Botsitso)

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