جبائر حرف الطنبوب مرض شائع ضمن العدائين والراقصين والمجندين العسكريين. تعلم كيف يمكن أن يساعد تعديل التدريبات في منع جبائر حرف الظنبوب من العودة.
نظرة عامة
مصطلح "جبائر حرف الظنبوب" يشير إلى ألم على امتداد عظمة الظنبوب (القصبة) — العظمة الكبيرة أمام ساقك السفلية. جبائر حرف الطنبوب مرض شائع ضمن العدائين والراقصين والمجندين العسكريين.
وغالبًا ما تحدث جبائر حرف الظنبوب، متلازمة الإجهاد الظنبوبي الإنسي، في الرياضيين الذين قاموا مؤخرًا بتكثيف أو تغيير روتين تدريبهم. تجهد زيادة النشاط العضلات والأوتار والأنسجة العظمية.
يمكن علاج معظم جبائر حرف الظنبوب بنيل قسط من الراحة والثلج وغيرها من تدابير الرعاية الذاتية. يمكن أن يساعد ارتداء الأحذية المناسبة وتعديل روتين ممارسة التمارين في منع تكرار جبائر حرف الظنبوب.
الأعراض
في حالة إصابتك بجبائر حرف الظنبوب، فقد تلاحظ ألمًا أو تقرحًا بطول الجانب الداخلي لعظمة الظنبوب وتورم خفيف في الجزء السفلي من ساقك. في البداية، ربما يتوقف الألم عندما تتوقف عن ممارسة التمارين. في نهاية الأمر، بالرغم من ذلك، قد يكون الألم متواصلاً وربما يتطور إلى تفاعل إجهادي أو كسر إجهادي.
متى تزور الطبيب</h3> <p dir="rtl">يرجى استشارة الطبيب إذا لم تنجح الراحة، والثلج ومسكنات الألم التي تُصرف دون وصفة طبية في التخفيف من ألم حرف الظنبوب.</p></section><section><h2 id="%d8%a7%d9%84%d8%a3%d8%b3%d8%a8%d8%a7%d8%a8">الأسباب</h2><p dir="rtl">تنجم جبيرة الظنبوب (ألم عظم الظنبوب) عن تعرض عظم الساق الأكبر والأنسجة الضامة التي تربط عضلاتك بهذا العظم لضغط بشكل متكرر.</p></section><section><h2 id="%d8%b9%d9%88%d8%a7%d9%85%d9%84-%d8%a7%d9%84%d8%ae%d8%b7%d9%88%d8%b1%d8%a9">عوامل الخطورة</h2><p dir="rtl">أنت أكثر عرضة للإصابة بجبائر طرف الظنبوب إذا:</p> <ul dir="rtl"> <li dir="rtl">أنت عداء، وخاصة في بداية ممارسة إحدى برامج العدْو</li> <li dir="rtl">وتبدأ فجأة في زيادة مدة ممارسة الرياضة أو شدتها أو كثافتها</li> <li dir="rtl">كما أنك تمارس العدْو على تضاريس غير مستوية، مثل التلال، أو الأسطح الصلبة، مثل الخرسانة</li> <li dir="rtl">أنت في تدريب عسكري</li> <li dir="rtl">لديك أقدام مسطحة أو تقوس عالي</li> </ul></section><section><h2 id="%d8%a7%d9%84%d9%88%d9%82%d8%a7%d9%8a%d8%a9">الوقاية</h2><p dir="rtl">للمساعدة في الوقاية من جبائر حرف الظنبوب:</p> <ul dir="rtl"> <li dir="rtl"><b dir="rtl">قم بتحليل حركتك.</b> إن إجراء تحليل منهجي بالفيديو لأسلوب ركضك قد يساعد في تحديد أنماط الحركة التي يُمكن أن تساهم في جبائر حرف الظنبوب. في حالات عديدة، يُمكن أن تساعد إضافة تغيير بسيط على أسلوب ركضك في الحد من خطورة الإصابة بهذه الحالة.</li> <li dir="rtl"><b dir="rtl">تجنب الإفراط في الممارسة.</b> إن ممارسة الركض أو أي نشاط آخر عالي التأثير بحدة عالية ولفترة طويلة يُمكن أن يزيد الحمل على الساقين.</li> <li dir="rtl"><b dir="rtl">اختر الحذاء المناسب.</b> إذا كنت عداءً، فقم بتغيير حذائك بعد الركض به لمسافة تبلغ 350 حتى 500 ميل (560 حتى 800 كيلومتر).</li> <li dir="rtl"><b dir="rtl">ضع بالاعتبار استخدام دعامات التقوس.</b> قد تساعد دعامات التقوس في الوقاية من آلام جبائر حرف الظنبوب، وخاصة إذا كنت تمتلك تقوسًا مسطحًا.</li> <li dir="rtl"><b dir="rtl">جرب النعال الماصة للصدمات.</b> إن هذه النعال تقلل من أعراض جبائر حرف الظنبوب وتحد من تكررها.</li> <li dir="rtl"><b dir="rtl">تقليل التأثير.</b> يساعد التدريب المتقاطع مع ممارسة الرياضة؛ مثل السباحة أو المشي أو ركوب الدراجات، في تقليل التأثير على الساقين. تذكر أن تبدأ الأنشطة الجديدة ببطء. قم بزيادة الوقت والحدة في أثناء ممارسة هذه الأنشطة تدريجيًا.</li> <li dir="rtl"><b dir="rtl">أضِف تدريبات القوة إلى تمريناتك الرياضية.</b> يُمكن أن تساعدك تمارين تقوية وتثبيت ساقيك وكاحليك ووركيك وجذعك في تجهيز ساقيك لممارسة الرياضات مرتفعة الأحمال.</li> </ul></section><section><h2 id="%d8%a7%d9%84%d8%aa%d8%b4%d8%ae%d9%8a%d8%b5">التشخيص</h2><p dir="rtl">عادةً ما يتم تشخيص جبائر حرف الظنبوب استنادًا إلى السجل الطبي الخاص بك والفحص البدني. في بعض الحالات، يمكن أن تساعد الأشعة السينية أو دراسات التصوير الأخرى في تحديد الأسباب الأخرى المحتملة للألم الذي تعانيه، مثل كسر الإجهاد.</p></section><section><h2 id="%d8%a7%d9%84%d8%b9%d9%84%d8%a7%d8%ac">العلاج</h2><p dir="rtl">في معظم الحالات، يمكنك علاج جبائر حرف الظنبوب باستخدام خطوات بسيطة من الرعاية الذاتية:</p> <ul dir="rtl"> <li dir="rtl"><b dir="rtl">الراحة</b> تجنب الأنشطة التي تسبب الألم أو التورم أو عدم الراحة — لكن لا تتخل عن كافة الأنشطة البدنية. في مرحلة التعافي، جرّب ممارسة التمارين ذات الأثر المنخفض، مثل السباحة أو ركوب الدراجات أو الركض في الماء.</li> <li dir="rtl"><b dir="rtl">الثلج.</b> ضع مكعبات من الثلج على حرف الظنبوب لمدة تتراوح بين 15 إلى 20 دقيقة في المرة، أربع أو ثمان مرات يوميًا لعدة أيام. لتحمي بشرتك، قم بلف أكياس الثلق في منشفة رقيقة.</li> <li dir="rtl"><b dir="rtl">تناول مسكنات الألم التي تُصرف دون وصفة طبية.</b> جرب تناول الإيبوبروفين (أدفيل، موترين آي بي وغيرها)، صوديوم نابروكسين (ألفيل) أو الأسيتامينوفين (تايلينول وغيره) للحد من الألم.</li> </ul> <p dir="rtl">تابع أنشطتك المعتادة تدريجيًا بعد أن يزول الألم.</p></section><div class="beacon_content beacon_content_last_update">Last Updated: October 16th, 2021</div></div><div class="beacon-copyright"><p>© 2024-1998 مؤسسة مايو للتعليم والبحث الطبي (MFMER). جميع الحقوق محفوظة.<br /><a href="/library/terms-of-use/" title="Terms of Use">Terms of Use</a></p>
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