Ukuxilongwa, ukwelashwa nokuvimbela ukuphazamiseka kwe-shin ukucindezeleka
Ukuphuka kokucindezeleka komlenze ophansi endaweni ye-shin kubhekwa njengokulimala ngokweqile. Ngezinye izikhathi ukuhlukumeza ukucindezeleka kulukhuni ukuxilonga ngenxa yobuhlungu obungacacile kanye nobuhlungu obukhulu phezu kwemisipha yomlenze ongaphansi futhi ngokuvamile ukungaqondakali kahle njengama-shin splints.
Ukuhlukunyezwa kweShin ukuqhuma kancane kancane ngokuhamba kwesikhathi kusuka ekudumeni okuqhubekayo kuya kumisipha namathambo, ngokuvamile ngenxa yokusebenzisa ngokweqile.
Zenzeka lapho imisipha ikhulile noma ilayishwa ngokweqile futhi ayikwazi ukunqoba ukucindezeleka noma ukushuswa kwezimpendulo eziphindaphindiwe. Ukudlulela ukudluliswa kwemisipha ephansi emlenzeni okucindezela esitokisini esiseduze kanye nomphumela ukuqhuma noma ukwephulwa okuncane emathanjeni omlenze ongezantsi.
Izimbangela zeShin Stress Stractures of the Tibia
Ukucindezeleka ngokweqile kuvame ukubangelwa ukudlula ngokweqile noma ukusebenzisa ngokweqile. Zingahle zibangelwe ukuqhuma okuphindaphindiwe noma umthelela endaweni enzima, njengokusebenza ngokukhonkolo. Ukwandisa isikhathi, ukuthayipha noma ukuzivocavoca umzimba ngokusheshisa kakhulu kungenye imbangela yokucindezeleka ephuka ezinyaweni, njengoba igqoke izicathulo ezingafanele.
Abesifazane babonakala bengengozi enkulu yokuhlukunyezwa kwengcindezi kunamadoda. Lokhu kungase kuhlotshaniswe nesimo esibizwa ngokuthi "i-female athlete triad," okuhlanganisa inhlanganisela yokudla okunomsoco, ukuphazamiseka kokudla, kanye ne-amenorrhea (umjikelezo ongapheliyo esikhathini), okwenza ukuba abesifazane basheshe bahlaselwe isifo se- osteoporosis (ukwehlisa amathambo).
Umphumela walokhu wehlisa isisindo samathambo yanda kakhulu engozini yokwehluleka kokucindezeleka.
Imidlalo ethintekayo efana nokugijima, ukuvocavoca, ne-volleyball kungandisa ingozi yokuhlukumeza ukucindezeleka. Kuzo zonke lezi zemidlalo, ukucindezeleka okuphindaphindiwe kwesiteleka sonyawo ebusweni obukhuni kubangela ukukhathazeka nokukhathala kwemisipha.
Ngaphandle kwezicathulo ezifanele, amandla amisipha omuhle noma ukuphumula okwanele phakathi kokusebenza umdlali angakha ukuhlukumeza ukucindezeleka.
Ukwelapha Ukucindezeleka Kwezinkinga Ze-Tibia
Ukwelashwa okungcono kakhulu kokuphazamiseka kokucindezeleka kuphumula. Ukuthatha ikhefu kusuka esimweni somsebenzi nokwenza umsebenzi omncane wokusebenza ngomzimba amasonto ambalwa (ayisithupha kuya kweyisishiyagalombili) kungasiza ithambo liphulukise. Uma ukuphumula kungathathwa, izinkinga ezingapheli ezifana nokukhudlwana, nokunye okuqhubekayo ukucindezeleka ukuhlukana kungakhula. Ukulimala kungase kubangele izinkinga ezingapheli, amathambo aphukile kanye nokuphuka nokucindezeleka kokucindezeleka okungase kungaphuluki kahle.
Ukuvimbela Ukucindezeleka Kwezinkinga
Iseluleko esilandelayo singakuvikela ekuthuthukiseni ukuhlukumeza ukucindezeleka okokuqala:
- Intuthuko kancane kancane kunoma imuphi umdlalo. Khulisa isikhathi kancane, nokuqina, ukugijima i-mileage noma umzamo futhi ulandele ukubusa kwamaphesenti ayishumi.
- Yidla kahle, futhi ufake ukudla okunomsoco we-calcium ekudleni kwakho, ikakhulukazi uma ungumdlali wesifazane.
- Sebenzisa unyawo olufanele ukugqoka imisebenzi yakho ethile yezemidlalo bese uphatha izicathulo zakho zezemidlalo uma kudingeka. Izikebhe zilahlekelwa ukuxhaswa nokusekelwa kwazo njengoba zikhula, futhi ukuphakama kwamakhilomitha angama-500 kuningi.
- Uma uqala ukuzwa ubuhlungu noma ukuvuvukala, masinyane umise umsebenzi bese uhlala izinsuku ezimbalwa.
- Uma ubuhlungu obuqhubekayo buqhubeka, bheka udokotela wakho.
Noma yikuphi ubuhlungu bomlenze obuqhubekayo ngaphezu kwesonto elilodwa kufanele kubonwe udokotela ukuze kuhlolwe kahle futhi kuhlolwe
Umthombo:
Deepak S. Patel, et. al. "Ukucindezeleka Ukuhlukunyezwa: Ukuxilongwa, Ukwelashwa Nokuvimbela," U- Am Fam Physician. 2011 Jan 1; 83 (1): 39-46.