Shin splints, los yog mob tibial kev nyuaj siab syndrome, feem ntau yog mob hnyav uas cuam tshuam nrog mob thiab mob hauv cov leeg sab hauv thiab/lossis pob txha ntawm qis ceg. Shin splints feem ntau tshwm sim los ntawm kev siv ntau dua ntawm cov leeg hauv qab los ntawm kev khiav ntau dhau, taug kev, dhia lossis dhia. Vim tias lub ntsej muag sib tsoo yog qhov tseem ceeb ntawm hom rov ua dua, feem ntau lawv tuaj yeem tiv thaiv los ntawm qee qhov kev nkag siab thiab kev kho tsev yooj yim. Txawm li cas los xij, yog tias koj yog tus kis las loj, tom qab ntawd txiav txim siab tau txais qee cov lus qhia thiab/lossis kev tiv thaiv kev kho mob los ntawm kws kho mob.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Siv Kev Kho Tsev Hauv Tsev rau Kev Tiv Thaiv
Kauj Ruam 1. Hloov koj li niaj zaus lossis so ntawm nws
Yog tias koj hnov mob lub ntsej muag tuaj ntau zaus vim koj dhia, dhia lossis ua haujlwm ib ntus, tom qab ntawd txiav txim siab hloov nws qee yam los ntawm kev ua tsawg dua, siv qis dua lossis hloov koj li kev sib tw khiav. Piv txwv li, tsis txhob khiav ntawm toj lossis ntawm qhov chaw nyuaj, lossis tsis ua ceg nias ntawm lub chaw dhia ua si ib pliag thiab saib seb koj cov tsos mob zoo li cas - sab laj nrog tus kws qhia tus kheej yog xav tau. Yog tias koj txhais ceg muaj teeb meem cuam tshuam nrog kev ua haujlwm, tom qab ntawd tham nrog koj tus thawj coj txog kev hloov mus rau kev ua haujlwm ntau dua nyob rau ob peb hnub thiab tso cai rau koj cov leeg nqaij hauv qis kom so thiab rov zoo.
- Paub txog qhov raug mob musculoskeletal hauv nws theem pib thiab tso cai rau nws lub sijhawm los kho los ntawm kev so yog txoj hauv kev zoo tshaj los tiv thaiv kev raug mob hnyav los ntawm kev nce qib lossis dhau mus ntev (ntev).
- Cov haujlwm uas ua rau muaj kev pheej hmoo ntawm kev sib tsoo shin muaj xws li cov neeg ua haujlwm hauv hav zoov, kws ua haujlwm hauv tsev, cov neeg tua hluav taws, cov tub rog nrhiav neeg ua haujlwm, qee tus neeg saib xyuas (xws li ncaws pob lossis ncaws pob), cov vov tsev thiab qee yam haujlwm tsim kho.
Kauj Ruam 2. Hloov koj cov khau lossis khau
Nkawm khau thiab khau looj plab hlaub uas tsis muab kev txhawb nqa koov thiab/lossis cov uas hnyav hnyav yog qhov muaj feem cuam tshuam rau kev txhim kho lub ntsej muag. Kev txhawb nqa tsis zoo tso cai rau koj txhais taw kom dhau qhov hais tawm (sab hauv sab hauv), uas tso kev ntxhov siab rau koj tibia thiab hauv caug. Yog tias lawv ua rau koj txhais taw hnyav dhau, tom qab ntawd lawv tuaj yeem lim cov leeg tibialis, uas yog lub luag haujlwm nqa koj txhais taw thaum koj taug kev lossis khiav. Yog li ntawd, saib kom haum, khau hnyav thiab khau nrog cov koov zoo txhawb nqa thiab hloov tau yooj yim yog tias koj xav tiv thaiv kev tawg ntho.
- Tsis txhob khau "khau tsis zoo" lossis khau khiab uas taw rau taw xws li pob taws zaum qis dua li tus taw taw - lawv tso ntau dhau rau ntawm cov leeg nqaij. Hloov chaw, xaiv khau thiab khau uas tau nce hauv pob taws li ntawm 1/4 lossis 1/2 nti.
- Yog tias koj yog tus khiav nrawm, hloov koj nkawm khau txhua 350-500 mais lossis tom qab peb lub hlis, qhov twg los xij ua ntej.
Kauj Ruam 3. Sim ncab koj cov leeg ntshiv
Ncab thaj tsam cuam tshuam ntawm koj txhais ceg qis tuaj yeem nres qhov mob lossis tsis xis nyob los ntawm kev nce qib, tshwj xeeb tshaj yog tias koj hais txog qhov teeb meem thaum nws pib theem. Siv qeeb, txav tsis tu ncua thiab nco ntsoov ua pa tob tob thaum koj ncab. Rau cov leeg tibialis pem hauv ntej, qhov tseem ceeb yog tsob ntoo hloov pauv taw, uas txhais tau tias taw koj cov ntiv taw thiab sib cog lus rau ntawm koj txhais taw. Sim ua qhov laj kab laj kab, nrog koj txhais ceg cuam tshuam rau tom qab koj thiab koj cov ntiv taw ntiv taw kov hauv pem teb. Muab lub siab tso rau saum koj txhais taw thiab hnov qhov ncab ntawm koj xub pwg.
- Feem ntau, tuav ncua ntev li 30 vib nas this thiab rov ua dua tsib txog 10 zaug txhua hnub kom txog thaum lub qhov muag mob ploj mus.
- Ncab ncaj qha tom qab siv dej sov kom sov tuaj yeem pab tau vim tias koj cov leeg nqaij ntshiv yuav ua tau zoo dua.
Kauj Ruam 4. Siv cov ntaub qhwv uas txhawb nqa
Yog tias koj xav tias muaj qee qhov nruj lossis tsis xis nyob hauv koj lub puab tsaig thaum ua haujlwm, tom qab ntawd ntxiv rau txo koj qhov kev siv, txiav txim siab qhwv thaj tsam hauv qab koj lub hauv caug nrog kev txhawb nqa Tensor lossis Ace bandage lossis txawm tias lub tes tsho neoprene. Cov ntaub qhwv thiab cov tes tsho neoprene muab kev txhawb nqa thiab ua kom sov rau cov leeg ntshiv, thiab tuaj yeem pab khi cov leeg tiv thaiv tibia kom tiv thaiv kev ntxhov siab thiab ua kom nruj.
- Khaws qhwv koj txhais ceg qis kom txog thaum qhov muag ploj, uas feem ntau yuav siv peb mus rau rau lub lim tiam.
- Tensor lossis Ace cov ntaub qhwv thiab cov tes tsho neoprene tsis kim thiab dav muaj nyob hauv cov khw muag tshuaj.
Kauj Ruam 5. Thov ntim cov dej khov lossis khov khov
Daim ntawv thov kev kho mob khaub thuas yog kev kho mob zoo rau qhov tseem ceeb ntawm txhua yam kev raug mob, suav nrog lub puab tsaig, vim tias nws txo qhov mob thiab ua rau mob tsis zoo. Yog tias koj cov leeg nqaij ntshiv flare-up tom qab ua haujlwm lub cev, tom qab ntawd siv dej khov mus rau thaj chaw sib tw tshaj plaws li ntawm 15-20 feeb txhua txhua ob txog peb teev kom txog thaum qhov mob thiab o tuaj ploj. Compressing cov dej khov tiv thaiv koj lub puab tsaig nrog cov ntaub qhwv los yog kev txhawb nqa elastic yog qhov ua tau zoo dua rau kev tswj kev mob.
- Ib txwm qhwv cov khov nab kuab los yog cov khov khov ntim rau hauv cov phuam nyias kom tiv thaiv kom khov rau ntawm koj cov tawv nqaij.
- Yog tias koj tsis muaj cov khov nab kuab lossis cov pob gel, tom qab ntawd siv lub hnab khov ntawm cov taum los yog pob kws los ntawm lub tub yees.
Kauj Ruam 6. Nqa ib da dej Epsom ntsev
So koj ob txhais ceg hauv qhov sov sov Epsom ntsev da dej tuaj yeem txo qis qhov mob hnyav thiab o uas cuam tshuam nrog cov leeg mob me me mus rau nruab nrab. Cov tshuaj magnesium hauv Epsom ntsev pab cov leeg so thiab rub qhov mob tawm ntawm cov ntaub so ntswg.
- Xwb, koj tuaj yeem siv dej sov rau koj lub puab tsaig yog tias koj tsis tuaj yeem tsau koj txhais ceg - lub hnab ntim tshuaj microwaved ua haujlwm tau zoo thiab qee zaum kis nrog cov roj yam tseem ceeb uas muaj cov khoom ua kom zoo.
- Yog tias qhov mob yog qhov teeb meem tshwj xeeb hauv koj txhais ceg qis thiab nws tsis txo qis nrog ntsev da dej, tom qab ntawd ua raws kev kho mob kom txog thaum koj lub puab tsaig tau loog (15-20 feeb).
Txoj Kev 2 ntawm 3: Nrhiav Kev Pabcuam Zoo
Kauj Ruam 1. Tau txais zaws ceg qis
Ib qho kev nyuab siab tshwm sim thaum cov leeg nqaij tau nthuav dav dhau lawv cov kev txwv lub zog thiab tom qab ntawd kua muag, uas ua rau mob, o thiab qee qhov kev tiv thaiv (cov leeg nruj hauv kev sim tiv thaiv kev puas tsuaj ntxiv). Cov ntaub so ntswg sib sib zog nqus rau koj cov leeg nqaij hauv qab (tsom mus rau tibialis anterior) yuav muaj txiaj ntsig zoo rau kev tiv thaiv kab mob vim tias nws txo qis thiab txhawb kev so. Ib qho ntxiv, yog tias koj muaj mob me me, zaws tuaj yeem pab tau kom tshem tau qhov mob me me. Pib nrog 30-feeb zaws, tsom mus rau koj cov leeg nqaij thiab cov leeg. Cia tus kws tshaj lij mus kom tob li koj tuaj yeem coj nws yam tsis muaj kev sib tw.
- Haus ntau cov dej huv tom qab ib qho zaws kom yaug tawm cov khoom ua mob los ntawm koj lub cev. Kev ua tsis tiav yuav ua rau mob taub hau me me lossis tsis zoo.
- Ua lwm txoj hauv kev rau cov kws tshaj lij, txiav txim siab siv lub twj tso kua mis vibrating massager ntawm cov nqaij mos ntawm koj txhais ceg qis. Qee qhov kev tshawb fawb qhia tias kev co yuav pab so thiab ntxiv dag zog rau cov leeg thaum txhawb lub paj hlwb kom txo qhov mob.
Kauj Ruam 2. Sim kho ultrasound
Kev kho mob ultrasound yog kev kho mob siv los ntawm qee tus kws kho mob, kws kho paj hlwb thiab kws kho lub cev kho mob uas txo qhov mob hauv cov nqaij mos thiab txhawb kev kho kom zoo. Cov tshuab ultrasound tso tawm suab ntau zaus los ntawm cov nplais tshwj xeeb (txawm hais tias koj tsis tuaj yeem hnov nws) uas cuam tshuam rau cov hlwb raug mob thiab cov nqaij hauv lub cev. Raws li kev tiv thaiv kev kho mob, ultrasound tuaj yeem tuaj yeem nres qhov kev loj hlob ntawm lub puab tsaig yog tias koj pib hnov qee qhov ua rau koj ob txhais ceg qis.
- Kev kho mob tsis muaj mob thiab feem ntau kav ntev li 5 txog 15 feeb, nyob ntawm seb koj txhais ceg mob li cas los yog mob hnyav lossis tsis yog.
- Txawm hais tias ib qho kev kho mob qee zaum txaus rau cov kab mob me me, ntau dua li nws yuav siv peb txog tsib txoj kev kho mob kom pom cov txiaj ntsig tseem ceeb.
Kauj Ruam 3. Teem sijhawm sab laj ntawm lub khw muag khoom
Txhawm rau nkag siab tias khau twg yog qhov zoo tshaj rau koj, ua qhov kev tshuaj xyuas ua tiav ntawm lub khw muag khoom muaj suab npe. Cov khw muag khoom zoo kawg qee zaum ntiav cov neeg uas tsim nyog los ntsuas koj txoj kev taug, tshuaj xyuas koj lub arches thiab txheeb xyuas cov qauv hnav ntawm koj cov khau qub. Lawv feem ntau tsis yog kws kho mob lossis kws kho mob lub cev, tab sis feem ntau lawv tau ntsib cov neeg ncaws pob lossis cov kws tshaj lij uas tuaj yeem muab tswv yim zoo rau koj, uas tuaj yeem pab tiv thaiv kev sib tsoo thiab lwm yam mob ntawm ob txhais ceg thiab taw.
- Koj yuav tau txais kev pab nrog xaiv qhov khau zoo tshaj plaws raws li koj txhais taw hom (yoog raws tus piav qhia vs.
- Tej zaum koj yuav tsum tau khiav lossis taug kev hla lub phaj phom lub computer uas yog ib feem ntawm koj qhov kev ntsuas ntsuas.
Kauj Ruam 4. Muaj qee qhov kev cai orthotics ua
Lwm txoj hauv kev tiv thaiv rau lub ntsej muag ci yog tau txais qee qhov kev cai ua orthotics rau koj nkawm khau thiab/lossis khau looj plab hlaub. Orthotics yog ib nrab txhav ib leeg tso rau hauv uas pab txhawb lub koov ntawm koj txhais ko taw thiab txhawb nqa kev ua haujlwm zoo dua qub thaum sawv, taug kev thiab khiav. Los ntawm kev muab lub ncoo thiab qee qhov poob siab thaum koj khiav, taug kev thiab dhia, orthotics tuaj yeem pab txo qhov kev pheej hmoo ntawm kev txhim kho lub ntsej muag.
- Cov neeg ua haujlwm kho mob uas tsim thiab muag orthotics suav nrog cov kws kho mob, nrog rau qee tus kws kho mob, kws kho mob pob txha, thiab kws kho mob lub cev.
- Koj yuav zoo li yuav tsum tau tshem lub hauv paus lub hauv paus los ntawm koj nkawm khau kom thiaj li haum rau orthotics hauv.
Txoj Kev 3 ntawm 3: Txheeb Xyuas Shin Splints
Kauj Ruam 1. Nkag siab qhov ua rau
Shin splints tsis suav tias yog hom mob hnyav, txawm hais tias lawv tuaj yeem tsim ntau qhov mob thiab cuam tshuam rau kev muaj peev xwm khiav, lossis txawm tias taug kev. Qhov tseem ceeb ua rau muaj mob ntau dhau ntawm cov leeg hauv qab hauv caug, tshwj xeeb yog tibialis anterior, uas yog lub luag haujlwm rau nqa koj txhais taw thaum taug kev thiab khiav. Qee zaum shin splints tseem koom nrog kev mob ntawm tibial periosteum, cov ntaub nyias nyias ntawm cov ntaub so ntswg uas qhwv ib ncig ntawm tibia lossis lub cev pob txha. Hauv qee qhov xwm txheej, lub ntsej muag sib tsoo kuj tseem tuaj yeem cuam tshuam nrog cov plaub hau (cov plaub hau) tawg ntawm tibia lossis cov teeb meem ntshav ncig hauv qis ceg.
- Cov teeb meem pheej hmoo rau lub ntsej muag sib tsoo suav nrog kev khiav nrawm thiab taug kev (tshwj xeeb tshaj yog nyob rau toj siab), khau tsis txaus, ko taw tiaj tus, thiab lub cev tsis zoo lossis txheej txheem.
- Cov tub rog nrhiav neeg ua haujlwm, ua las voos tshaj lij thiab ncaws pob xws li ncaws pob thiab ncaws pob muaj qhov tshwm sim ntau dua ntawm lub ntsej muag sib tsoo.
Kauj Ruam 2. Paub cov tsos mob
Cov tsos mob tshwm sim feem ntau ntawm qhov hnoos qeev suav nrog: mob hnyav, mob lossis mob ib sab hauv koj ob txhais ceg qis, mob me me nyob hauv ib cheeb tsam, thiab nyuaj nqa koj cov ntiv taw tawm hauv av (hu ua dorsiflexion). Qhov mob feem ntau tau sau tseg thaum pib ua haujlwm lossis ua haujlwm, tom qab ntawd txo qis thaum cov leeg tau sov, tom qab ntawd feem ntau rov tshwm sim ze rau qhov kawg ntawm kev sib kho tom qab qhov mob sib txuam. Qhov mob feem ntau piav raws li ua npub thiab ua rau tsis zoo thaum xub thawj, tab sis nrog kev raug mob txuas ntxiv nws tuaj yeem dhau mus rau qhov tsis zoo rau qee yam.
- Shin splints feem ntau hnov mob thaum sawv ntxov vim tias cov nqaij mos (cov leeg thiab cov leeg) nruj dua ib hmo. Shin splints kuj flare-up thaum koj yuam kom sim tsa koj txhais taw nce (dorsiflex) tiv thaiv kev tawm tsam.
- Qhov chaw thiab hom mob feem ntau txaus rau kev kuaj mob kom raug ntawm lub qhov ncauj, yog li xoo hluav taws xob, MRI lossis kuaj mob ultrasound tsis tshua xav tau kev pom zoo.
Kauj Ruam 3. Paub qhov teeb meem
Tso cai rau lub ntsej muag sib tsoo los tsim thiab tom qab ntawd dhau mus tsis yog tsuas yog tsim qhov mob thiab xiam oob qhab hauv koj ob txhais ceg uas nyuaj rau kho thiab tshem tawm, tab sis lwm cov pob qij txha "siab dua cov saw" tau cuam tshuam tsis zoo. Tsis muaj peev xwm nqa koj txhais taw kom raug nrog kev taug kev, khiav lossis dhia ua rau lwm qhov chaw saum toj no (xws li koj lub hauv caug, lub duav thiab sab nraub qaum) kom hnyav dhau, uas ua rau muaj kev pheej hmoo ntawm kev raug mob lossis txhav raug mob hauv cov chaw ntawd. Raws li xws li, tiv thaiv lub ntsej muag sib tsoo los ntawm kev ua tsis zoo nrog kev nkag siab, kev kho tsev, thiab kev qhia ua haujlwm yog lub tswv yim zoo.
- Nws yog ib qho tseem ceeb kom sib txawv (los ntawm kws kho mob tsim nyog, qhov zoo tshaj) nruab nrab ntawm lwm cov teeb meem hauv qab uas muaj cov tsos mob sib tshooj nrog lub ntsej muag sib tsoo, xws li pob txha pob txha tawg, cov leeg sib txuam ua ke, ua rau cov hlab ntsha nkag tsis tau, ntshav tsis txaus thiab cov hlab ntsha nkag.
- Vim tias cov poj niam muaj qhov tshwm sim ntau dua ntawm cov pob txha ntom ntom ntom ntom thiab ua pob txha, lawv muaj feem yuav txhim kho qhov mob hnyav thiab ua rau pob txha tawg ntawm tibia.
Lub tswv yim
- Tsis txhob khiav nce toj thiab hla cov tawv tawv, xws li pob zeb lossis asphalt, txhawm rau pab tiv thaiv lub ntsej muag tawg.
- Thaum lub ntsej muag ci ua rau mob hnyav thiab ua rau tawg, nws tuaj yeem siv sijhawm txog rau lub hlis ua ntej lawv tau kho zoo.
- Hla kev qhia nrog kis las uas tsis muaj kev ntxhov siab ntawm koj lub puab tsaig, xws li ua luam dej, caij tsheb kauj vab lossis rov thim rov qab ntawm lub trampoline.
- Yog tias koj nquag khiav ntawm txoj kev nrog lub camber tseem ceeb (qaij), tom qab ntawd dhia tawm thiab rov qab rau tib sab ntawm txoj kev.
- Thaum koj jogging pib qeeb tom qab ntawd nruab nrab ces mus nrawm me ntsis.
