Shin splints - kula da kai

Shinken shin yana faruwa yayin da kake jin zafi a gaban ƙafarka ta ƙananan. Jin zafin shinkafa daga kumburin tsokoki, jijiyoyi, da ƙashin ƙashi a kusa da shin. Shin splints matsala ce ta gama gari ga masu gudu, yan wasan motsa jiki, 'yan rawa, da sabbin sojoji. Koyaya, akwai abubuwan da zaku iya yi don warkarwa daga dusar ƙanƙara da hana su yin muni.

Shin splints shine matsala mai yawa. Kuna samun tsinken shinkafa daga nauyi akan jijiyoyin kafa, jijiyoyi ko ƙashin shinki.

Shin splints suna faruwa ne daga yawan aiki tare da aiki mai yawa ko haɓaka horo.Mafi yawan lokuta, aikin shine babban tasiri da maimaita motsawar ƙananan ƙafafunku. Wannan shine dalilin da ya sa masu tsere, masu rawa, da 'yan wasan motsa jiki galibi ke samun ƙyallen shin. Ayyukan yau da kullun waɗanda ke haifar da diddige shin sune:

• Gudun, musamman a kan tsaunuka. Idan kai sabon mai tsere ne, to kana cikin haɗarin fargaba.
• Ara kwanakin horo.
• Theara ƙarfin horo, ko tafiya mai nisa.
• Yin motsa jiki wanda yake da tsaiko da farawa, kamar rawa, wasan kwando, ko horon sojoji.

Kun fi zama cikin hatsari na tsintsiyar shin idan kun:

• Samun madaidaiciyar ƙafa ko baka mai karko sosai.
• Yi aiki a saman wurare masu wahala, kamar su yin gudu akan titi ko buga ƙwallon kwando ko tanis a kotu mai tsauri.
• Kar a sanya takalmin da ya dace.
• Sanya takalman da suka tsufa Takalma masu gudana suna rasa sama da rabin ƙarfin tasirin tasirin su bayan mil 250 (kilomita 400) na amfani.

Kwayar cutar sun hada da:

• Jin zafi a ƙafa ɗaya ko duka biyu
• Kaifi ko mara dadi, zafi a gaban shinshinarki
• Jin zafi lokacin da kake turawa akan shins dinka
• Ciwon da ke taɓarɓarewa yayin da bayan motsa jiki
• Jin zafi wanda ke samun sauki tare da hutawa

Idan kuna da ƙyallen ƙyallen ƙafa, ƙafafunku na iya yin ciwo ko da kuwa ba ku tafiya.

Yi tsammanin cewa kuna buƙatar aƙalla makonni 2 zuwa 4 na hutawa daga wasanni ko motsa jiki.

• Guji maimaita motsa jikin ƙafarku na tsawon sati 1 zuwa 2. Tsayar da ayyukanka kawai ga tafiya da kuke yi yayin kwanakinku na yau da kullun.
• Gwada wasu ƙananan tasirin tasiri muddin ba ku da ciwo, kamar iyo, injin motsa jiki, ko keke.

Bayan makonni 2 zuwa 4, idan ciwon ya tafi, zaka iya fara ayyukanka na yau da kullun. Levelara matakin aikinku a hankali. Idan ciwon ya dawo, to daina motsa jiki yanzunnan.

Ku sani cewa zafin shin na iya daukar watanni 3 zuwa 6 kafin ya warke. KADA KA yi sauri komawa cikin wasanni ko motsa jiki. Kuna iya sake cutar da kanku.

Abubuwan da zaku iya yi don sauƙaƙa rashin jin daɗi sun haɗa da:

• Ice ku shins. Ice sau da yawa a rana tsawon kwanaki 3 ko har sai ciwo ya tafi.
• Yi motsa jiki.
• Ibauki ibuprofen, naproxen, ko asfirin don rage kumburi kuma don taimakawa da ciwo. San wadannan magungunan suna da illoli kuma suna iya haifarda ulce da zubar jini. Yi magana da likitanka game da nawa zaka iya ɗauka.
• Yi amfani da baka goyon baya. Yi magana da likitanka da likitan kwantar da hankali game da sanya takalmin da ya dace, da kuma game da insoles na musamman da ke daukar hankalin mutane ko kuma maganin gargajiya don sawa a cikin takalmanku.
• Yi aiki tare da mai ilimin motsa jiki. Zasu iya amfani da hanyoyin kwantar da hankali waɗanda zasu iya taimakawa tare da ciwo. Za su iya koya muku motsa jiki don ƙarfafa ƙwayoyin ƙafarku.

Don hana diddigen shin daga maimaitawa:

• Kasance mara jin zafi na akalla makonni 2 kafin komawa aikin motsa jiki.
• KADA KA wuce gona da iri. KADA KA Koma zuwa matakin ƙarfinka na baya. Yi hankali, don ɗan gajeren lokaci. Yourara samun horo a hankali.
• Dumi da kuma mikewa kafin da bayan motsa jiki.
• Ice kankara sheki bayan motsa jiki don rage kumburi.
• Guji wuya saman.
• Sanya takalmin da ya dace tare da tallafi mai kyau da padding.
• Yi la'akari da canza yanayin da kuke yin horo.
• Ketare jirgin ƙasa kuma ƙara cikin motsa jiki mara tasiri, kamar iyo ko yin keke.

Kusoshin Shin galibi basu da mahimmanci. Kira mai ba da sabis na kiwon lafiya idan:

• Kuna da ciwo koda tare da hutawa, icing, da masu ba da zafi bayan makonni da yawa.
• Ba ku da tabbas ko shinshinon shin shin ne ya haifar muku da ciwo.
• Kumburi a ƙafafunku na ƙasa da ƙasa.
• Shinshin naki ja ne kuma yana jin zafi da taɓawa.

Mai ba ku sabis na iya ɗaukar hoto ko yin wasu gwaje-gwaje don tabbatar da cewa ba ku da raunin damuwa. Za a kuma bincika ku don tabbatar da cewa ba ku da wata matsala ta shin, kamar tendonitis ko cututtukan daki.

Painananan ciwo na ƙafa - kulawa da kai; Pain - shins - kula da kai; Ciwon tibial na baya - kula da kai; Ciwon damuwa na tibial na medial - kulawa da kai; MTSS - kula da kai; Motsa jiki-haifar da ciwon ƙafa - kulawa da kai; Tibial periostitis - kula da kai; Tiananan tibial shin splints - kula da kai

Marcussen B, Hogrefe C, Amendola A. painafafun ƙafa da haɗin gwiwa. A cikin: Miller MD, Thompson SR, eds. DeLee da Drez na Orthopedic Sports Medicine. 4th ed. Philadelphia, PA: Elsevier Saunders; 2015: babi na 112.

Pallin DJ. Gwiwa da ƙananan kafa. A cikin: Walls RM, Hockberger RS, Gausche-Hill M, eds. Magungunan gaggawa na Rosen: Ka'idoji da Aikin Gwajin Asibiti. 9th ed. Philadelphia, PA: Elsevier; 2018: babi na 50.

Rothmier JD, Harmon KG, O'Kane JW. Wasannin wasanni. A cikin: Rakel RE, Rakel DP, eds. Littafin karatun Magungunan Iyali. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 29.

Stretanski MF. Shin Splints. A cikin: Frontera WR, Azurfa JK, Rizzo TD, eds. Mahimmancin Magungunan Jiki da Gyarawa. 3rd ed. Philadelphia, PA: Elsevier Saunders; 2015: babi na 78.

• Raunin kafa da cuta
• Raunin Wasanni