He aha ke kumu o Shin Pain ke hele wāwae a holo paha?

Anter

• Pākuʻi ʻo Shin
• Nā ʻōuli
• Lapaʻau
• Haki pilikia
• Nā ʻōuli
• Lapaʻau
• ʻO ka maʻi maʻi maʻi
• Nā ʻōuli
• Lapaʻau
• Kāohi i ka ʻeha shin ke hele
• Lawe aku

Inā loaʻa ʻoe i kahi ʻoluʻolu i mua o kou wāwae lalo ke hele ʻoe, hiki iā ʻoe ke:

• shin splints
• he haʻihaʻi koʻikoʻi
• ʻāpana maʻi maʻi maʻi

E aʻo hou aʻe e pili ana i kēia mau hōʻeha kūpono a pehea e mālama ai a pale ai iā lākou.

Pākuʻi ʻo Shin

I ke ao olakino, ʻike ʻia nā shin splints ma ke ʻano medial tibial stress syndrome. Kuhi kēia i ka ʻeha ma kou tibia, ka iwi lōʻihi i mua o kou wāwae o lalo a shin paha.

ʻO Shin splints kahi maʻi hōʻeuʻeu cumulative i ʻike pinepine ʻia e ka poʻe holo, nā mea hula, a me nā pūʻali koa. Kū pinepine ia me kahi loli a i ʻole ka hoʻoikaika ʻana o ka hoʻomaʻamaʻa kino e hana nui ana i nā uaua, nā mākala, a me nā iwi o ka iwi.

Nā ʻōuli

Inā he shin splints ʻoe, loaʻa iā ʻoe:

• he ʻehaʻeha ma ka ʻaoʻao mua o ka ʻūhā haʻahaʻa
• ʻeha e hoʻonui i ka wā hoʻoikaika kino, e like me ka holo ʻana
• ʻeha ma ka ʻaoʻao i loko o kou shinbone
• pehu wāwae haʻahaʻa haʻahaʻa

Lapaʻau

Hiki ke mālama maʻamau ʻia ʻo Shin splints me ka mālama ʻana iā ʻoe iho, me:

• Hoʻomaha. ʻOiai ʻoe e hōʻalo i nā hana e hōʻeha ai i ka ʻeha, hiki iā ʻoe ke komo i ka hoʻoikaika kino haʻahaʻa, e like me ka holo kaʻa a ʻauʻau ʻana paha.
• Nā mea hōʻeha ʻeha. I mea e hōʻoluʻolu ai, e hoʻāʻo i nā mea ʻeha ma hope loa, e like me ka acetaminophen (Tylenol), naproxen sodium (Aleve), a i ʻole ibuprofen (Advil).
• Ice. I mea e hōʻemi ai i ka pehu, kau i nā pūʻolo hau ma kou shin 4 a 8 mau manawa i ka lā no 15 a 20 mau minuke i ka manawa.

Haki pilikia

ʻO ka ʻeha ma kou wāwae haʻahaʻa ke kumu o kahi māwae liʻiliʻi i loko o kou shinbone i kapa ʻia he haʻihaʻi pilikia, a i ʻole he māwae piha ʻole i ka iwi.

Hoʻokumu ʻia kahi haʻihaʻi koʻikoʻi e ka ʻoi nui. ʻO ka mea maʻamau i nā haʻuki me nā hana repetitive, e like me ka holo ʻana, ke kinipōpō hīnaʻi, ka pōpō, a me nā haʻuki.

Nā ʻōuli

Inā loaʻa iā ʻoe kahi haʻihaʻi koʻikoʻi o kāu tibia, ʻike paha ʻoe:

• ʻeha puʻupuʻu hiki ke hoʻopaʻa ʻia i kahi kikoʻī ma kou shin
• ʻāpala
• ʻulaʻula
• ʻōhū mālie

Lapaʻau

Hiki ke mālama pinepine ʻia nā haʻihaʻi stress me ke ʻano RICE:

• Hoʻomaha. Kāohi i ka hana i manaʻo ʻia ua hoʻokumu i ka haki a hiki i ka hoʻomaʻemaʻe ʻia e kāu kauka. Loaʻa paha i ka hoʻōla he 6 a 8 mau pule.
• Ice. E noi i ka hau i kahi e hoʻemi ai i ka pehu a me ka mumū.
• Kaohi ʻana. E wahī i kou wāwae i lalo me ka bandage palupalu e kōkua ai i ka pale ʻana i ka pehu hou ʻana.
• Kiʻekiʻena E hoʻokiʻekiʻe i kou wāwae haʻahaʻa ma mua o kou puʻuwai e like me ka hiki.

ʻO ka maʻi maʻi maʻi

ʻO ka ʻeha o kou shin ke kumu o ka syndrome syndrome, i ʻike ʻia he ʻōnaehana comparter exaltional.

ʻO ka maʻi maʻi maʻi kahi maʻi a me ke aʻalolo i maʻa mau ʻia e ka hoʻoikaika kino. ʻO ka mea maʻamau i nā mea holo, nā mea pāʻani pōpō, nā ʻūlū, a me nā mea pāʻani kinipōpō hīnaʻi.

Nā ʻōuli

Inā loaʻa iā ʻoe kahi maʻi maʻi maʻi i kou wāwae haʻahaʻa, ʻike paha ʻoe:

• ʻehaʻeha
• lapalapa ʻana
• cramping
• ʻākiki
• numbness a i ʻole ʻūlū ʻana
• nāwaliwali

Lapaʻau

Hoʻomaʻamaʻa pinepine ʻia no ka syndrome compart:

• hoʻōla kino
• mea hoʻokomo kāmaʻa kāmaʻa orthotic
• lāʻau hoʻomake kūʻē
• ʻoki kino

Inā kūpilikiʻi ka maʻi maʻi maʻi - pili pinepine ʻia me ka ʻehaʻeha - lilo ia i kahi ulia pōpilikia.

E paipai paha kāu kauka i kahi fasciotomy. He hana ʻoki kēia kahi e wehe ai lākou i ka fascia (kaʻiʻo myofascial) a me ka ʻili e hoʻomaha ai i ke kaomi.

Kāohi i ka ʻeha shin ke hele

ʻO nā kumu kumu o ka ʻeha shin hiki ke huli pinepine ʻia i ka hoʻohana nui ʻana. ʻO ka hana mua e pale i ka ʻeha shin e hōʻoki i ka hoʻoikaika kino kiʻekiʻe.

Nā ʻanuʻu ʻē aʻe hiki iā ʻoe ke komo me kēia:

• E ʻike pono he kāmaʻa kūpono kou me ke kūpono maikaʻi a me ke kākoʻo.
• E noʻonoʻo e hoʻohana i nā orthotics, no ka hoʻonohonoho ʻana i ka wāwae a me ka haʻalulu weliweli.
• Hoʻomehana ma mua o ka hoʻoikaika kino. E kīloi kūpono.
• Koho i kahi papa hoʻoikaika kino maikaʻi. Hōʻalo i nā papa paʻakikī, nā ʻāina kaulike, a me nā papa i slated.
• Hōʻalo i ke pāʻani ʻana i loko o ka ʻeha.

Lawe aku

Inā loaʻa iā ʻoe ka ʻeha shin i wehewehe ʻole ke hele a holo paha ʻoe, hiki paha iā ʻoe ke ʻike:

• shin splints
• he haʻihaʻi koʻikoʻi
• ʻāpana maʻi maʻi maʻi

E ʻike pono e kipa i kahi kauka i hiki iā lākou ke kuhikuhi i ke kumu o kou hōʻoluʻolu ʻole. Hiki iā lākou ke hoʻomohala i kahi papa hana e hōʻoluʻolu i kou ʻeha a hoʻihoʻi iā ʻoe i kou wāwae.