Uma unamagqabhagqabha, ungase uzuze ekwelapheni ngokomzimba ukuze usize ukunciphisa ubuhlungu bakho be-shin, uthuthukise amandla akho we-tibialis anterior nokuhamba, futhi ubuyele ekuhambeni okugcwele kokusebenza. Kunezinhlobo eziningi zokwelapha ezibucayi ezihlanganisa ama- kinesiology tape , ukunwebeka kwe-anterior tibial , kanye nokuzivocavoca okuqinisayo okwenziwe nge-shin ne-ankle yakho .
Umhlinzeki wakho wenyama angakwazi ukuhlola isimo sakho esithile futhi anikeze ukwelashwa okungcono kuwe.
Omunye umbuzo ovamile ukuthi iziguli ezinama-shin splints ziye, "Kuze kube nini ukukhishwa kwami kwe-shin kudlule?" Uma ubuhlungu emikhanyeni yakho kugqamisa ikhono lakho lokuhamba noma ukugijima ngendlela oyifunayo, kungase kubonakale sengathi ukugqama kwakho kwe-shin kungase kungabikho. Qinisekisa ukuthi ngokuphathwa ngendlela efanele, ungaba mahhala ebuhlungu futhi ubuyele emsebenzini wakho ojwayelekile nomsebenzi esikhathini esifushane.
I-Basics of Tissue Healing
Ukuze uqonde ukuthi kuthatha isikhathi esingakanani ukukhipha ubucwebe obukhulu, ngokuvamile kusiza ukuqonda ukuthi umzimba wakho uphulukisa kanjani. Inqubo yokuvuvukala yindlela umzimba wakho olawula ngayo izicubu zomzimba ezimele futhi usiza ukuthi ubuyele emsebenzini ojwayelekile.
Isigaba sokuqala senqubo yokuvuvukala ihlala izinsuku ezintathu kuya kweziyisikhombisa. Okuphawulekayo kwalesi sigaba kuqhubeka, ubuhlungu obunzima. Lokhu kubangelwa ukusabela kwamakhemikhali okwenzeka ezinxenyeni ze-muscle kanye nokucindezeleka okuphindaphindiwe nokucindezeleka kulimaza imisipha.
Ukuqhaqhazela kwakho kubangelwa ukuphindaphindiwe komuthi wakho we-tibialis wangaphakathi. Lapho lesi sihluthulelo silimala okokuqala, ukulimala kokuqala kungenzeka kubonakale sengathi ubuhlungu obunzima, obuqhubekayo ngaphambili kwe-shin yakho.
Amasonto amathathu kuya kwangu-4 alandelayo inqubo yokuvuvukala yilapho umzimba wakho usiza khona ukuphulukisa izicubu.Amaseli ayingqayizivele angeniswa emzimbeni wakho we-tibial wangaphakathi ukuze usize ukuhlanza umonakalo owenzelwe ukulimala.
I-Collagen, amangqamuzana wokwakha ama-muscle ne-tendon izicubu, isethwe phansi ngalesi sigaba.
Isigaba sokugcina senqubo yokuvuvukala isigaba sokulungisa izicubu. Phakathi nalesi sigaba, izicubu ze-collagen ezibekwa esigabeni esandulele kumele zenziwe futhi ziqiniswe ukuze zibekezelele amandla kanye nokucindezeleka okuzobhekana nakho esikhathini esizayo. Lesi sigaba sihlala cishe amasonto amabili kuya kwangu-4.
Uma ufaka yonke isikhathi esithatha ukupholisa izicubu ezimele emzimbeni wakho, ngabe kuthatha amasonto angaba ngu-7 ukuya kwangu-9. Amacala amaningi we-shin splints agcina isikhathi eside kakhulu.
Kungani Isimo Sami Sihlala Isikhathi eside?
Abanye abantu babhekana nobukhazikhazi obuhlala isikhathi eside kunamaviki angu-8 noma angu-9. Lokhu kungenzeka uma ubuyela emsebenzini obhebhezayo ngaphambi kokuba umsizi wakho we-tibial wangaphambili ulungele ukwamukela ukucindezeleka okuhlangana nakho. Yingakho kubaluleke kakhulu ukuphumula ngokufanele futhi uphinde ululame ngemuva kokulimala futhi usebenze kanzima ekwelapheni ngokomzimba ukulungisa amaphutha we-biomechanical abangela inkinga yakho.
Ezinye zezokwelapha okufanele uzicabange ukuqinisekisa ukuthi uphatha ngokucophelela ama-shin akho amaqabunga afaka:
- Anterior tibialis welula umzimba
- I-Kinesiology idonsa ku-tibialis yakho yangaphakathi
- Ukuqinisa umzimba we-ankle nomkhawulo ophansi
- Izenzo zokuqinisa ama-Hip
- Inkonyane yokwelula umzimba
Ukwehlukaniswa kwesinina kungaba yinkinga enzima yokwelapha, futhi kudinga isiqondiso kusuka ku-PT ukuze wenze inani elifanele lokuphumula, ukwelula, nokuqinisa isimo sakho.
Ngezansi : lindela ukubhekana nezinkomba zakho zezinyanga ezingu-2, kodwa lokhu kungase kube isikhathi uma ungahlali ngokwanele futhi ululame noma ufushane uma isimo sakho esincane singaphenduli futhi siphendula kahle empilweni.