Mea Kākau: Louise Ward
Lā O Ka Hana: 8 Pepeluali 2021
HōʻAno Hou I Ka Lā: 24 Nowemapa 2024
Anonim
20 min Full Body Stretch for Flexibility, Pain Relief & Recovery. Stretching for beginners.
Wikiō: 20 min Full Body Stretch for Flexibility, Pain Relief & Recovery. Stretching for beginners.

Anter

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO Shin splints ka inoa no ka ʻeha a ʻeha hoʻi o ka wāwae lalo, ma ka lihi o loko o ka iwi shin (tibia).

ʻO nā splint Shin ka lāʻau lapaʻau e ʻike ʻia ʻo medial tibial stress syndrome (MTSS). Ua ʻike ʻia a mālama ʻia ke ʻano no nā makahiki he nui, akā ʻo ke ʻano kikoʻī e hiki ai ke hoʻomaopopo ʻole i ka ʻeha.

He hōʻeha maʻamau ia no nā mea holo, nā mea hula, nā ʻōlapa, a me nā mea o ka pūʻali koa, akā ʻo ka mea hele, holo, a lele paha hiki ke hoʻomohala i nā splin shin mai ke kaumaha o ka wāwae a i ʻole ka hoʻohana nui ʻana. Eia ka mea hiki iā ʻoe ke hana no ia.

Nā mālama hale no nā shin splints

Eia kahi papa hana maʻamau ma ka home e hiki ai iā ʻoe ke hoʻohana no ka mālama ʻana iā ʻoe iho:

Hoʻomaha, akā ʻaʻole nui loa

He mea nui e hāʻawi iā ʻoe iho i kahi hoʻomaha mai nā hana hopena kiʻekiʻe, a hala i kou ʻeha. Pono ʻoe e hoʻomaha no nā pule.


Mai hōʻoki i nā hana āpau, ʻo nā mea wale nō e ʻālohilohi ai ka ʻeha a i ʻole kuʻi ikaika i kou mau wāwae. No ka hoʻoikaika kino, hoʻāʻo i nā hana hopena haʻahaʻa e like me:

  • ʻauʻau
  • kaʻa paikikala
  • hele wāwae
  • hele wāwae wai
  • hoʻoikaika kino ma nā mīkini elliptical

Ke hoʻomaikaʻi a kū paha kou ʻeha, e hoʻihoʻi i kāu hana ma mua a i ʻole ka hana hoʻoikaika kino. Inā holo ʻoe, no ka laʻana, holo i ka lepo palupalu a i ʻole ka mauʻu a hoʻomaka i waho no nā wā pōkole. E hoʻonui iki i kāu manawa hoʻoikaika kino.

Ice

E hoʻohana i ka hau a i ʻole ke anu anuanu ma kou mau wāwae no 15 a 20 mau minuke i ka manawa, 3 a 8 mau manawa i ka lā. E kōkua kēia i ka hōʻemi ʻana i ka ʻeha a me ka pehu. E hoʻomau i ka mālama ʻana i ka hau i kekahi mau lā.

ʻO ka wahī ʻana i ka hau i loko o ke kāwele lahilahi hiki ke hoʻoluʻolu i kou mau wāwae. Hiki iā ʻoe ke hoʻohana i ka ʻeke anu e lomilomi i kahi o ka ʻeha.

Hoʻokiʻekiʻe

Ke noho nei ʻoe a moe paha i lalo, e hoʻokiʻekiʻe i kou mau wāwae ma nā uluna e hōʻemi i ka pehu. ʻO ke kiko e hoʻokiʻekiʻe i kou mau wāwae i kahi pae i ʻoi aku ma mua o kou puʻuwai.


Anti-inflammatories a me nā mea hōʻemi ʻeha

Lawe i kahi lāʻau anti-inflammatory nonsteroidal over-the-counter (NSAID) e like me:

  • ibuprofen (Advil, Motrin IB)
  • naproxen (Aleve)
  • acetaminophen (Tylenol)

Kaohi ʻana

Hiki i kāu kauka ke koi aku iā ʻoe e komo i nā stocking compression a i ʻole nā ​​band compression i ka wā e hoʻoikaika kino ana. Hiki ke kūʻai ʻia i nā pūlima paʻa ma nā hale kūʻai waiwai, nā hale kūʻai lāʻau, a me ka pūnaewele.

ʻO kahi noi 2013 e pili ana i ka maikaʻi o nā stocking compression no nā mea holo he mea ʻole. Ua hoʻemi ka stockings i ka pehu o ka wāwae haʻahaʻa ma hope o ka holo ʻana, akā ʻaʻole i hana i ka ʻokoʻa o ka ʻeha o ka wāwae.

Massage

Hiki iā ʻoe ke hoʻāʻo i ka leka ponoʻī no ka ʻeha, e hoʻohana ana i ka wili hu i kou mau ʻōlinolino.

Hoʻi mālie i nā hana

ʻO ka hoʻi hoʻoliʻiliʻi i kāu haʻuki a hana paha iʻoi aku ka maikaʻi. Kūkākūkā i kahi hoʻolālā phased me kāu kauka, mea hoʻoponopono kino, a mea aʻoaʻo paha. Hōʻike kahi haʻawina e hoʻemi ana he 50 pākēneka i ka nui, ka lōʻihi, a me ke alapine o kāu hana e hoʻomaka ai.


Nā koho lapaʻau ʻē aʻe no nā shin splints

Hoʻohui ʻia nā ʻāpana hoʻomaha a me nā hau i nā mea nui loa hiki iā ʻoe ke hana i ka wā koʻikoʻi, a i ʻole, hoʻomaka, o kāu shin splints.

Inā hoʻomau kou ʻeha a inā ʻoe e manaʻo e "hana ma waena o ia mea," makemake paha ʻoe e kūkākūkā i nā koho lapaʻau ʻē aʻe me kāu kauka.

ʻAʻole nui nā noiʻi noiʻi kāohi ʻia inā ʻoi aku ka maikaʻi o kekahi mau ʻano ma mua o nā mea ʻē aʻe.

Hoʻoikaika kino no nā shin splints

Hiki i kahi mea lapaʻau ʻoihana ke hāʻawi iā ʻoe i nā hoʻoikaika kino e hoʻolōʻihi a hoʻoikaika i kāu keiki bipi a me nā mākala kuʻekuʻe wāwae.

Ke loaʻa ʻole ʻoe i ka ʻeha, hāʻawi paha kahi therapist iā ʻoe i nā hoʻoikaika kino e hoʻoikaika i kou mau mākala nui. Inā pono, hiki i kahi mea hoʻoponopono ke hāʻawi i nā hana kikoʻī e hoʻoponopono i nā mākala a i ʻole nā ​​ʻenekini mechanical i hāʻawi ʻia i kāu loaʻa ʻana i nā splin shin.

ʻO nā ʻano lāʻau hoʻomālō kino ʻē aʻe no nā shin splint me:

  • pulsed ultrasound e hoʻonui i ka holo a hoʻemi i ka pehu
  • ultrasound me kahi gel lāʻau lapaʻau no ka ʻeha

  • ʻO ka haʻalulu nalu no ka shin splints

    ʻO ka noi ʻana o nā nalu haʻalulu haʻahaʻa i nā shins hiki ke lilo i lāʻau lapaʻau no ka shin splint splints a hiki ke hoʻopōkole i ka manawa hoʻōla.

    ʻEnehana, ʻike ʻia kēia ma ke ʻano he nalu haʻalulu extracorporeal, a i ʻole ESWT. Ua ʻike ʻia kahi noiʻi 2010 o 42 mau mea haʻuki i hui pū ʻia ʻo ESWT me kahi papahana hoʻoikaika kino puka maikaʻi ma mua o ka papahana hoʻoikaika kino wale nō.

    Hoʻololi nā kāmaʻa no nā shin splints

    'O kekahi o nā mea e nānā ai ka kūpono a me ke kākoʻo o kāu mau hāmeʻa a iʻole nā ​​kāmaʻa hele.

    E komo i nā kāmaʻa kūpono kūpono no kāu hana. Hiki i nā kāmaʻa kāmaʻa kūpono ke hōʻemi i ka makaʻu o nā shin splints. No kekahi poʻe, pono paha ka hoʻohui o nā insoles haʻalulu weliweli.

    Hiki i ke kauka ke kuhikuhi iā ʻoe i kahi loea wāwae (podiatrist) e hoʻomākaukau ʻia no nā orthotics e hoʻoponopono ai i kahi kaulike ʻole i kou mau wāwae. Hana paha nā orthotics over-the-counter no kekahi poʻe.

    Hoʻopiʻi ʻo Shin i ka hana fascia fascia

    ʻO Fascia (plural fasciae) pili i kaʻiʻo pili i lalo o ka ʻili e pili i nā io a me nā mea ʻē aʻe.

    Ua ʻike ʻia kahi noiʻi liʻiliʻi i hōʻike ʻia ma 2014 i ka manipia fascia e hoʻoliʻiliʻi i ka ʻeha o ka poʻe holo me nā shin splint a hiki iā lākou ke ola wikiwiki a holo lōʻihi me ka ʻole o ka ʻeha.

    Hoʻokumu ʻia ia i ke kumumanaʻo i ka ʻeha o ka shin splints (a me nā ʻano ʻeha ʻē aʻe) mai ka fascia distort a i ʻole nā ​​haunaele i ka papa fascial. ʻO ka inoa no kēia kumumanaʻo ke ʻano kuhi hewa fascial (FDM).

    ʻO kēia hana o ka hoʻopili lima ʻana i ka ikaika me ka manamana nui i nā kiko ma ka ʻūhā o lalo i ka ʻeha he controversial. Wahi a a ʻaʻole i loaʻa nā hoʻokolohua hoʻokolohua a i ʻole nā ​​noiʻi ʻana o kēia hana.

    Hoʻohana nā hana lapaʻau haʻuki he nui i ka FDM i ka lāʻau. Aia kahi hui aupuni no FDM. Eia naʻe, ua hoʻopaʻapaʻa ʻia kāna hana.

    Acupuncture no shin splints

    Ua ʻike ʻia kahi noiʻi liʻiliʻi i hōʻike ʻia ma 2000 ua kōkua ka acupuncture e hōʻoluʻolu i ka ʻeha i ka holo ʻana o nā ʻaleʻa me nā shin splints. ʻO ke kikoʻī, hiki i nā mea holo ke hoʻemi i nā NSAID a lākou e lawe nei no ka ʻeha.

    Hoʻomaopopo ka mea kākau o ka hoʻopaʻa noiʻi e pono ana ka noiʻi hou aku.

    Nā kūmole no ka shin splints

    ʻAʻole hōʻike ʻia ʻo Cortisone injection no ka ʻeha.

    ʻO nā ʻano o ka hoʻopili ʻana e hāpai i ka hoʻōla e komo pū me nā injection o ke autologous koko a i ʻole ka platelet-rich plasma, akā aia kahi e hōʻike pono ai.

    ʻAʻohe kūpeʻe a wili paha

    Ua ʻike ʻia nā pale wāwae a i ʻole nā ​​ʻūlili maikaʻi ʻole me nā shin splint. Akā kōkua paha lākou i nā haki tibia.

    Nā kumu e ʻike ai i ke kauka e pili ana i nā shin splints

    ʻO ka hapa nui o nā poʻe me nā shin splint e hoʻōla me nā lāʻau nonsurgical ma ka home. Akā he mea maikaʻi e ʻike i kāu kauka inā hoʻomau kou ʻeha a koʻikoʻi paha. Makemake paha lākou e nānā inā loaʻa kahi haʻihaʻi stress, tendinitis, a i ʻole kekahi pilikia e hōʻeha i kou wāwae.

    Hiki i kāu kauka ke koi aku i nā hana kūikawā, nā hana pale, a me nā orthotics no kou kāmaʻa. A i ʻole, e kuhikuhi paha lākou iā ʻoe i kahi orthopedist, loea lapaʻau haʻuki, a i ʻole mea hoʻoponopono kino.

    Ka lāʻau lapaʻau no ka shin splints

    I nā hihia kakaikahi loa ke pane ʻole nā ​​shin splints i ka mālama conservative, e ʻōlelo paha ke kauka i ke ʻoki e hōʻoluʻolu i ka ʻeha. Loaʻa ka palena o ka noiʻi ʻana ma nā hopena o ke kīkaha shin splint.

    I ke kaʻina hana i kapa ʻia ʻo fasciotomy, ʻokiʻoki ke kaukipoki i nā ʻāpana fascia a puni kou mauʻiʻo keiki. I kekahi mau hihia, ʻoki pū ke kīʻaha me ka wela ʻana (cauterizing) i kahi kualapa o ka tibia.

    Nā hualoaʻa mai ke aʻo ʻana. Ua ʻike ʻia kahi noiʻi liʻiliʻi o 35 mau poʻokela poʻokela i ʻike ʻia i ka hoʻomaikaʻi ʻana he 23, ua loli ʻole ka 7, a he ʻelua nā hopena maikaʻi ʻole. Ua ʻike ʻia kekahi noiʻi liʻiliʻi i loaʻa i ka poʻe i loaʻa i ka ʻoki kilika kilika i kahi hopena maikaʻi a maikaʻi paha.

    ʻO ka mea nui o ka shin splints lapaʻau

    Inā mau ka ʻeha o kou ʻāhinahina, he mea nui e ʻike i ke kauka no ka lāʻau. I kekahi manawa hiki i nā loli maʻalahi i kāu hana hoʻoikaika kino a i ʻole kou kāmaʻa kāmaʻa ke pale i ka pilikia mai ka hoʻi hou ʻana.

    He hiki nō paha i kou ʻeha wāwae kou ke kumu hou. Makemake paha kāu kauka iā ʻoe e loaʻa i kahi X-ray a i ʻole kekahi ʻano scan e ʻike inā loaʻa iā ʻoe kahi haʻi tibia a i ʻole kekahi pilikia i kou wāwae.

    ʻO ka mālama ʻana i ka ʻeha shin a me ka hana ʻana i nā hana pale e mālama i ka ʻeha mai ka hoʻi ʻana e hiki ai iā ʻoe ke hoʻohana me ka ʻole o ka ʻeha.

    Mai hoʻāʻo e lilo i martyr a hoʻomau i ka hana hoʻoikaika kino ikaika ke ʻeha ʻoe. E hoʻonui wale kēia i ka likelike o ka hōʻino hou ʻana i kou mau wāwae.

    Ke loaʻa ʻoe i nā splint shin, mālama iā lākou a kūkākūkā i kahi papahana puka o ka hoʻi ʻana e hoʻoikaika kino me kāu kauka, mea hoʻoponopono kino, a mea hoʻomaʻamaʻa paha.

    ʻO ka lawe lawe ʻana

    ʻO Shin splints, a i ʻole MTSS, kahi ʻeha wāwae wāwae maʻamau. Hiki i ke mālama mua ʻana me ka hoʻomaha a me ka ʻaila ke kōkua maikaʻi i ka mālama ʻana i ka ʻeha. E hoʻāʻo i nā ʻano hana hoʻoikaika haʻahaʻa e hoʻohaʻahaʻa ke wā e ʻeha ai kou ʻeha.

    Hiki i nā koho lapaʻau ʻē aʻe inā hoʻomau ka ʻeha a hoʻomau hou paha ka ʻeha. Pono e noiʻi hou e hoʻohālikelike i ka maikaʻi o kēia mau koho.

    He kākaʻikahi ke ʻoki ʻana a he hopena hope loa kēia ke holo pono ʻole nā ​​mea ʻē aʻe āpau.

    He mea nui loa ia e hoʻolauna hou i kāu papahana hoʻoikaika kino a i ʻole nā ​​hana i ka hele mālie, ke pau kou ʻeha. Kūkākūkā me nā kaohi pale me kāu kauka a i ʻole therapist kūlohelohe.

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