Daim ntawv qhia ua tiav rau Shin Splints

Zoo Siab

• Dab tsi yog Shin Splints?
• Dab Tsi Ua Rau Shin Splints?
• Koj kho Shin Splints li cas?
• Yuav Ua Li Cas Yog Shin Splints Tsis Kho?
• Koj tuaj yeem tiv thaiv Shin Splints li cas?
• Tshuaj xyuas rau

Koj sau npe rau marathon, triathalon, lossis txawm tias koj thawj 5K kev sib tw, thiab pib khiav. Ob peb lub lis piam hauv, koj pom qhov mob niggling hauv koj txhais ceg qis. Cov xov xwm tsis zoo: Nws yog qhov ua rau lub ntsej muag, ib qho ntawm feem ntau kev mob siab rau kev cob qhia. Xov xwm zoo: Nws tsis hnyav li.

Nyeem rau ntawm cov tsos mob, kev kho mob, thiab kev tiv thaiv ntawm lub ntsej muag sib tsoo, ntxiv rau lwm yam uas koj xav paub. (Saib kuj: Yuav Tiv Thaiv Li Cas Thiaj Li Raug Mob.)

Dab tsi yog Shin Splints?

Shin splints, tseem hu ua medial tibial stress syndrome (MTSS), yog qhov mob ntawm ib qho ntawm koj cov leeg nqaij uas nws txuas rau pob txha tibial (pob txha loj hauv koj txhais ceg qis). Nws tuaj yeem tshwm sim rau ntawm koj lub puab tsaig (tibialis anterior nqaij) lossis sab hauv ntawm koj lub puab tsaig (tibialis posterior nqaij), hais tias Robert Maschi, DPT, kws kho mob lub cev thiab koom nrog kws kho mob hauv Drexel University.

Tibialis anterior nqaij nqes koj txhais taw mus rau hauv av thiab tibialis posterior nqaij tswj cov lus ntawm koj txhais taw (txo koj lub koov, lossis sab hauv koj txhais taw, mus rau hauv av). Feem ntau, lub ntsej muag ci yog qhov tsis xis nyob rau hauv pem hauv ntej ntawm txhais ceg qis thaum ua haujlwm. Qhov mob feem ntau tshwm sim los ntawm cov kua muag micro hauv cov leeg uas nws txuas rau pob txha.

Dab Tsi Ua Rau Shin Splints?

Shin splints yog technically ib qho kev raug mob thiab feem ntau tshwm sim hauv cov neeg khiav dej num (txawm hais tias nws tuaj yeem tshwm sim los ntawm kev caij tsheb kauj vab ntau dhau lossis taug kev, ib yam nkaus). Muaj ntau qhov sib txawv ua rau lub ntsej muag sib tsoo nrog rau cov yam ntxwv ntawm lub cev (cov leeg me me ncig, tsis muaj pob taws txav tsis zoo, leeg leeg tsis muaj zog), biomechanics (daim ntawv ua haujlwm, hais lus ntau dhau), thiab txhua lub hlis, hais tias Brett Winchester, DC, thiab tus kws qhia biomechanics siab ntawm Logan University's College of Chiropractic.

Txij li thaum shin splints yog tshwm sim los ntawm kev ntxhov siab ntau dhau, lawv feem ntau tshwm sim thaum koj khiav deb dhau, nrawm dhau, sai dhau, Maschi hais. Nws yog qhov tshwm sim ntawm qhov kev cia siab ntawm 0 mus rau 60. (Related: Tsis muaj zog Hip Abductors tuaj yeem yog qhov mob tiag tiag hauv pob tw rau cov neeg khiav dej num.)

Kev kho mob, ib qho kev raug mob rov qab rau hauv tib cheeb tsam ua rau mob, piav qhia Matthew Simmons, MD, tus kws kho mob kis las ntawm Northside Hospital Orthopedic Institute. Thaum tus mob ntau tshaj koj lub cev muaj peev xwm kho tau zoo (tshwj xeeb tshaj yog tias koj tsis tso tseg cov haujlwm ua rau nws), nws ua rau cov ntaub so ntswg, ua rau khaus ntawm cov leeg, cov leeg, thiab cov pob txha. Nov yog thaum koj hnov ​​qhov mob. (Pssst ... qhov vwm no ua rau koj raug mob hnyav dua.)

Koj kho Shin Splints li cas?

Cov kab lus uas tsis muaj tus khiav xav hnov: so hnub. Txij li thaum shin splints yog ib qho kev raug mob ntau dhau, qhov kev ua haujlwm zoo tshaj plaws yog kom tsis txhob muaj kev ntxhov siab ntxiv ntawm thaj chaw - uas feem ntau txhais tau hais tias lub sijhawm khiav tawm, hais tias Dr. Simmons. Lub sijhawm no, koj tuaj yeem hla lub tsheb ciav hlau, lub tsheb ciav hlau muaj zog, ua npuas ncauj yob, thiab ncab.

Tshaj cov tshuaj tiv thaiv (xws li Motrin thiab Aleve), dej khov, compression, thiab acupuncture yog cov txheej txheem pov thawj los pab txo qhov mob thiab mob tshwm sim los ntawm shin splints. Yog tias nws tsis poob qis hauv ob txog plaub lub lis piam, mus rau koj tus kws kho mob lossis kws kho mob lub cev kom tau txais kev kho mob siab dua. (Muaj feem cuam tshuam: 6 Cov Khoom Noj Kho Kom Zoo Los Pab Koj Rov Qab los ntawm Kev Ua Haujlwm raug mob sai dua.)

Txhawm rau tiv thaiv kev rov tshwm sim ntawm lub qhov ncauj sib tsoo, koj yuav tsum hais txog qhov ua rau, tsis yog cov tsos mob nkaus xwb. Vim tias muaj ntau yam ua rau nws tuaj yeem nyuaj rau kev txheeb xyuas thiab yuav xav tau kev kho lub cev los txheeb xyuas thiab kho. Kev kho lub cev tuaj yeem hais txog qhov hloov pauv tau thiab txav tau yooj yim (ntawm lub plab hlaub, ko taw, thiab pob taws), lub zog (ko taw ko taw, lub hauv paus, thiab cov leeg ntsaws), lossis daim ntawv (ntaus qauv, cadence, thiab pronation), hais Maschi.

Yuav Ua Li Cas Yog Shin Splints Tsis Kho?

Shin splints yog NBD yog tias koj so. Tab sis yog koj tsis ua? Koj yuav muaj teeb meem loj dua ntawm tes. Yog tias lub ntsej muag ci tsis tau kho thiab/lossis koj tseem ua haujlwm ntxiv rau lawv, cov pob txha yuav pib tawg, uas yuav dhau los ua kev nyuaj siab. Koj yuav xav zam qhov ntawd ntawm txhua tus nqi txij li lub pob txha ntawm tibia yuav tsum tau plaub mus rau rau lub lis piam so kom tiav thiab rov qab los thiab kuj tseem yuav tsum tau taug kev khau raj lossis cov khoom siv. Ob peb hnub lossis ntau lub lim tiam ntawm kev khiav yog txoj hauv kev zoo dua li lub hlis ntawm kev rov zoo. (Saib kuj: 6 Yam Uas Txhua Tus Khiav Tau Paub Thaum Rov Los Los Ntawm Kev Raug Mob)

Koj tuaj yeem tiv thaiv Shin Splints li cas?

Yog tias koj cob qhia rau kev sib tw loj, kev raug mob me me yuav raug zam, tab sis paub tias dab tsi ua rau lub ntsej muag pob txha thiab yuav tiv thaiv lawv li cas, yuav ua rau koj noj qab haus huv thiab ua rau koj rov qab los ntawm kev ua pa sai dua.

Pib qeeb.Ramp koj khiav qeeb los ntawm maj mam nce mileage thiab ceev. Maschi pom zoo kom nce koj lub sijhawm khiav lossis qhov deb ntawm qhov siab tshaj ntawm 10 mus rau 20 feem pua ​​​​ntawm ib lub lis piam. (Ex: Yog tias koj tau khiav tag nrho 10 mais rau lub lim tiam no, tsis txhob khiav ntau dua 11 lossis 12 mais rau lub lim tiam tom ntej.) tibialis posterior (ceeb toom: qhov ntawd yog cov leeg ntawm sab hauv koj lub puab tsaig). (Ntxiv rau, xyuas kom koj cov khau khiav muaj ob qhov kev hloov pauv zoo thiab koj tsis khiav hauv cov khau qub.)

Txheeb xyuas koj daim ntawv ua haujlwm. Kev tawm tsam hauv av nrog koj ko taw deb dhau mus rau pem hauv ntej yog qhov yuam kev biomechanics. "Kho daim ntawv kom qhov taw tes tawm tsam nyob hauv qab koj lub duav yuav tiv thaiv shin splints nyob rau hauv ntau qhov xwm txheej," Winchester hais. Lub duav nruj los yog glutes tsis muaj zog feem ntau yog qhov ua txhaum, raws li koj tau tsav mus rau pem hauv ntej nrog koj ob txhais ceg thiab ko taw es tsis yog koj lub duav thiab glutes.

Stretch - thiab ncabtxaus. Kev ncab tsis tuaj yeem tiv thaiv lub ntsej muag ntawm nws tus kheej, tab sis nws tuaj yeem txhim kho yam uas ua rau lub ntsej muag tawg. Piv txwv li, cov leeg Achilles nruj lossis lub duav nruj tuaj yeem ua rau lub tshuab ua haujlwm tsis zoo, thiab daim ntawv tsis raug tuaj yeem ua rau raug mob ntau dua, hais tias Dr. Simmons.

Tom qab muaj shin splints, koj tuaj yeem tau txais txiaj ntsig los ntawm kev ncab cov leeg nyob ib ncig ntawm lub puab tsaig kom tso cai rov qab mus rau qhov qub mechanics. Koom nrog cov menyuam nyuj ncab sawv thiab zaum dorsiflexor ncab (zaum nrog cov hlua lossis phuam qhwv ncig koj txhais taw, thiab yoog koj cov ntiv taw rov qab rau koj lub puab tsaig) rau hauv koj li niaj zaus hais, Maschi.

Ua ib qho ncab rau 5 lossis 10 vib nas this ua ntej tsis txaus: Qhov zoo tshaj, koj yuav ncab koj ob txhais ceg qis hauv ntau lub dav hlau thiab muaj zog, hais tias Winchester. Piv txwv li, ua cov nyuj no ncab rau 10 reps, 3 txog 5 teev txhua hnub rau qhov ua tau zoo tshaj plaws. (Saib kuj: 9 Kev Ncaj Ncees Ua Tom Qab Txhua Qhov Kev Sib Tw.)

Tsis txhob hnov ​​qab hla lub tsheb ciav hlau. Kev khiav yuav yog koj li, tab sis nws tsis tuaj yeem yog koj lixwb yam. Yog lawm, qhov no tuaj yeem nyuaj thaum tag nrho koj lub sijhawm siv kev cob qhia rau kev sib tw endurance tab sis nco ntsoov kev cob qhia lub zog zoo ib yam thiab kev ncab ntev yog qhov yuav tsum muaj rau tus neeg ncaws pob noj qab haus huv. Koj lub zog yuav tsum yog los ntawm koj lub hauv paus thiab cov glutes, yog li ntxiv dag zog rau cov cheeb tsam no yuav txhim kho kev siv tshuab thiab pab kom tsis txhob raug mob rau thaj chaw tsis muaj zog, Maschi hais. (Sim ua cov phiaj xwm kev qhia txog kev hnyav xws li qhov kev tawm dag zog qhov kawg rau cov neeg khiav.)

Txhawm rau tshwj xeeb ntxiv dag zog rau cov leeg ntawm sab ceg (uas tej zaum yuav luv luv thiab nruj, raws li qhov tshwm sim ntawm lub puab tsaig), ntxiv calf nce rau hauv koj li niaj hnub. Thaum sawv ntsug, tsa koj ob txhais taw ntawm ib-thib ob suav thiab txo qis rau hauv av ntawm kev suav peb-thib ob. Lub sijhawm eccentric (rov qab mus) yog qhov tseem ceeb rau kev tawm dag zog thiab yuav tsum tau ua kom qeeb, hais tias Winchester. (Related: Vim Li Cas Txhua Tus Neeg Sib Tw Yuav Tsum Muaj Kev Sib Tw thiab Kev Ruaj Ntseg)

Tshuaj xyuas rau