Shin splints - mālama pono iā ʻoe iho

Kū ʻo Shin splints ke loaʻa iā ʻoe ka ʻeha ma mua o kou wāwae haʻahaʻa. ʻO kaʻeha o ka shin splints mai ka mumū o nā mākala, nā uaua, a me nā iwi iwi a puni kou shin. ʻO Shin splints kahi pilikia maʻamau no nā mea holo, nā haʻuki, nā mea hulahula, a me nā pūʻali koa. Eia nō naʻe, aia kekahi mau mea hiki iā ʻoe ke hana e hōʻola ai mai nā shin splint a pale iā lākou mai ka ʻino.

ʻO Shin splints kahi pilikia hoʻohana nui. Loaʻa ʻoe i nā splin shin mai ka hoʻokau nui ʻana i nā mākala o ka wāwae, nā uaua a i ʻole ka iwi iwi.

Hana ʻo Shin splints mai ka hoʻohana nui ʻana me ka hana nui a i ʻole ka hoʻonui ʻana o ka hoʻomaʻamaʻa.ʻO ka hapanui pinepine, he hopena nui ka hana a me ka hoʻoikaika pinepine ʻana o kou mau wāwae lalo. ʻO kēia ke kumu e loaʻa pinepine ai nā kukini, nā mea hulahula, a me nā haʻuki gym i nā splin shin. ʻO nā hana maʻamau i kumu i nā splin shin:

• Holo, ʻoi aku ma nā puʻu. Inā he mea holo hou ʻoe, ʻoi aku ka makaʻu no nā shin splint.
• Ke hoʻonui nei i kou mau lā o ka hoʻomaʻamaʻa.
• Ke hoʻonui nei i ka ikaika o ke aʻo ʻana, a i ʻole ka hele ʻana i kahi mamao lōʻihi.
• Ke hana nei i nā hana i kū pinepine a hoʻomaka, e like me ka hulahula ʻana, ke kinipōpō hīnaʻi, a i ʻole ka hoʻomaʻamaʻa pūʻali koa.

Ua makaʻu ʻoe no ka shin splints inā ʻoe:

• Loaʻa nā wāwae pālahalaha a i ʻole nā ​​kakaka wāwae paʻa loa.
• E hana i ka hana ma nā wahi paʻakikī, e like me ka holo ʻana ma ke alanui a i ʻole ke pāʻani ʻana i ka kinipōpō hīnaʻi ma ka pā paʻakikī.
• Mai komo i nā kāmaʻa kūpono.
• E ʻaʻa i nā kāmaʻa. Holo nā kāmaʻa holo wāwae ma mua o ka hapalua o ko lākou hiki ke hoʻokuʻi hope ma hope o 250 mile (400 kilomita) o ka hoʻohana.

ʻO nā hōʻailona me:

• ʻEha ma hoʻokahi a ʻelua mau wāwae paha
• Kaha a puʻupaʻa paha, ʻehaʻeha i mua o kou shin
• ʻEha ke pihi ʻoe i kou mau kukuna
• ʻO kaʻeha eʻoi aku kaʻino i ka wā a ma hope o ka hoʻoikaika kino
• ʻEha e ʻoi aku ka maikaʻi me ka hoʻomaha

Inā loaʻa ʻoe i nā splin shin koʻikoʻi, ʻeha paha kou mau wāwae ke hele ʻoe ʻole.

Makemake ʻoe e pono ma kahi o 2 a 4 mau wiki o ka hoʻomaha mai kāu haʻuki a hoʻoikaika kino paha.

• Hōʻalo i ka hana hou o kou wāwae haʻahaʻa no 1 a 2 mau pule. E mālama i kāu hana i ka hele wāwae āu e hana ai i kāu lā maʻamau.
• E hoʻāʻo i nā hana hopena haʻahaʻa e like me ka lōʻihi inā ʻaʻole ou ʻeha, e like me ka ʻauʻau ʻana, mīkini elliptical, a i ʻole paikikala.

Ma hope o 2 a 4 mau pule, inā ua hala ka ʻeha, hiki iā ʻoe ke hoʻomaka i kāu hana maʻamau. E hoʻonui mālie i kāu pae hana. Inā hoʻi ka ʻeha, e hoʻōki koke i ka hoʻoikaika kino.

ʻIke i ka shin splints hiki ke lawe i 3 a 6 mau mahina e hoʻōla ai. Mai wikiwiki i kāu haʻuki a hoʻoikaika kino paha. Hiki iā ʻoe ke hōʻeha hou iā ʻoe iho.

Nā mea hiki iā ʻoe ke hana e hōʻoluʻolu ai i ka maʻi:

• Ice kou ʻōlinolino. ʻO ka hau i nā manawa he nui i ka lā no 3 mau lā a i ʻole e hala ka ʻeha.
• Hana i nā hoʻoikaika kino.
• Lawe i ka ibuprofen, naproxen, a i ʻole ka aspirin e hoʻēmi i ka pehu ʻana a kōkua i ka ʻeha. ʻIke i kēia mau lāʻau i nā ʻaoʻao a hiki i ka maʻi ulcer a me ke kahe ʻana o ke kahe. E kamaʻilio me kāu kauka e pili ana i ka nui o kāu e lawe ai.
• E hoʻohana i nā kākoʻo paʻa. E kamaʻilio me kāu kauka a me ka mea hoʻoponopono kino e pili ana i ke komo ʻana i nā kāmaʻa kūpono, a e pili ana i nā insoles hoʻoluʻu kūpikipiki a i ʻole nā ​​orthotics e komo i loko o kou kāmaʻa
• Hana me ka mea hoʻoponopono kino. Hiki iā lākou ke hoʻohana i nā therapies i hiki ke kōkua i ka ʻeha. Hiki iā lākou ke aʻo iā ʻoe i nā hoʻoikaika kino e hoʻoikaika i kou mau mākala wāwae.

E pale aku ai i nā splin shin mai ka hoʻi hou ʻana:

• Noho manuahi no 2 mau pule ma mua o ka hoʻi ʻana i kāu papa hoʻoikaika kino.
• Mai hoʻonui i kāu kaʻina hoʻoikaika kino. Mai hoʻi i kāu pae o ka ikaika i hala. Hele lohi, no kahi manawa pōkole. E hoʻonui mālie i kāu hoʻomaʻamaʻa ʻana.
• Hoʻomehana a hoʻolōʻihi ma mua a ma hope o ka hoʻoikaika kino.
• Ice i kou shins ma hope o ka hoʻoikaika kino e hoʻemi i ka pehu.
• Hōʻalo i nā papa paʻakikī.
• E komo i nā kāmaʻa kūpono me ke kākoʻo maikaʻi a me ka pale.
• E noʻonoʻo e hoʻololi i ka ʻaoʻao āu e hoʻomaʻamaʻa ai.
• E kaʻa i ke kaʻaahi a hoʻohui i ka hoʻoluhi hopena haʻahaʻa, e like me ka ʻauʻau ʻana a i ʻole ka holo kaʻa ʻana.

ʻAʻole koʻikoʻi nā splints Shin. Kāhea i kāu kahu mālama ola inā:

• He ʻeha kou me ke koena, ka hulu hau, a me nā mea hoʻomaha ʻeha ma hope o kekahi mau pule.
• ʻAʻole maopopo iā ʻoe ke kumu o kou ʻeha e nā shin splints.
• ʻO ka pehu ʻana i kou mau wāwae o lalo e ʻoi aku ana ka maikaʻi.
• ʻUlaʻula kou kukuna a wela i ka pā.

Lawe paha kāu mea hāʻawi i kahi x-ray a hana i nā hoʻokolohua ʻē aʻe e ʻike pono ʻaʻohe ou pilikia o ka haʻihaʻi. E nānā pū ʻia ʻoe e hōʻoia inā ʻaʻohe ou pilikia shin, e like me ka tendonitis a i ʻole ka compartment syndrome.

ʻEha ʻūhā haʻahaʻa - mālama pono iā ʻoe iho; Pain - shins - mālama pono iā ʻoe iho; ʻEha tibial mua - mālama pono iā ʻoe iho; Medial tibial stress syndrome - mālama pono iā ʻoe iho; MTSS - mālama pono iā ʻoe iho; ʻEha wāwae hoʻouluulu i hoʻoikaika ʻia - mālama iā ʻoe iho; Tibial periostitis - mālama pono iā ia iho; Pākuʻi ʻia ʻo posterior tibial shin - mālama iā ʻoe iho

Marcussen B, Hogrefe C, Amendola A. ʻeha wāwae a me nā syndrome compartement compartemental exertional. I: Miller MD, Thompson SR, eds. ʻO DeLee lāua ʻo Drez's Orthopedic Sports Medicine. ʻEhā ed. Piladelapia, PA: Elsevier Saunders; 2015: chap 112.

ʻO Pallin DJ. Kuli a me ka wāwae wāwae. I: Nā paia RM, Hockberger RS, Gausche-Hill M, nā ʻaoʻao. ʻO Rosen's Emergency Medicine: Nā Manaʻo Manaʻo a me ka hana lapaʻau. 9th ed. Piladelapia, PA: Elsevier; 2018: chap 50.

Rothmier JD, Harmon KG, O'Kane JW. Lapaʻau haʻuki. I: Rakel RE, Rakel DP, eds. Puke aʻo o ka lāʻau lapaʻau ʻohana. 9th ed. Piladelapia, PA: Elsevier Saunders; 2016: chap 29.

ʻO Stretanski MF. ʻO Shin Splints. I: Frontera WR, Silver JK, Rizzo TD, huaʻi. Nā mea nui o ka lāʻau lapaʻau a me ka hoʻoponopono hou. ʻEkolu huaʻōlelo. Piladelapia, PA: Elsevier Saunders; 2015: chap 78.

• Nā hōʻeha wāwae a me nā maʻi ʻole
• Nā ʻeha haʻuki