I ke pawh i roll em? Ankle hliam a awm chuan first aid dik tak pek

Kan nunah hian engtik lai pawhin mi zawng zawng deuhthaw hian ke ruh tliak hi kan tawk tawh a ni. Infiamna kan khelh lai te, stairs-a kan chhuk lai te, kawngpuiah lung te tak te kan tlu lai te, a nih loh leh heels sang tak ha chunga kan kal lai te pawh hian kan ke ruh chu a sir lamah a inher nghal mai mai thei. A kaihhnawih hrehawmna chu tuar theih loh a ni. Chuti a nih chuan, hetiang thil a thlen hunah eng nge i tih tur tih chiang takin i hria em? Mi thenkhat chuan coconut oil lum tak an hnawih a, thenkhat chuan pressure an pe a, puan hmangin an bandage bawk. Mahse tun dinhmunah hian first aid kalphung dik tak zawm tur a awm. Vawiin hian ke ruh tliak chungchang hi han sawi ila.

Ankle hliam (sprained ankle) chu eng nge ni tak tak?

A awlsam zawngin, kan ke ruh ruhte inzawmkhawmtu leh ruh nghet taka awm theihna tura puitu tissue band chak tak tak a awm a. Chungte chu ligaments an ti a . Ke chu kawng dik lo taka a ben nghal chuan heng ligament te hi an huam chin aia sangin an inzawm thei a, a chang chuan tlem an tikehsawm thei a, a chhe vek thei bawk. Chu chu ‘ankle sprain’ kan tih chu a ni.

(ETU ) ?

Ke ruh a tliak hnua natna leh hliam engemaw zat neih hi thil pangngai a ni. Mahse, a hnuaia symptoms te hi i neih chuan in lamah enkawl tum suh la, damdawi in emergency department (ETU) ah kal nghal rawh . Hei hi natna khirh tak, ruh tliak ang chi a ni thei.

Heng symptoms nei lo simple sprain a nih chuan in lamah i enkawl thei ang. Khawvel hmun hrang hranga pawm theih, hmanraw awlsam tak, mahse a hlawk em em a awm. RICE method an ti a.

In lama i tih theih tha ber chu: RICE first aid method

RICE hi letter pali nei acronym a ni. Lehkha tin hian i tih tur step pakhat a entir a ni. Hei hi engtin nge kan tih ang tih chiang takin i lo en ang u.

R - Chawlh hahdam rawh

Hei hi a pawimawh ber a ni. Ke a hliam veleh chawlh hahdam tir rawh . I kal chhunzawm zel a, i tlan chhunzawm zel a, i hna i thawk chhunzawm zel a nih chuan hliam tuar ligament chu a hliam lehzual ang a, a damna pawh a tlai ang.

• A theih ang anga kea kal chu tihtlem rawh.
• A tul chuan crutches hmang ang che.
• Chu ke chu a na chhung chuan rit dah loh tur.

I - Ice (Icing) a ni.

A dawt leh tur chu ice hnawih hi a ni . Ice hian natna a tihziaawm mai bakah, a hring (swelling) a thunun thei bawk.

• Fridge atang chuan ice cube thenkhat la la, puan fai emaw towel emaw hmangin khuh rawh. Ice hi vunah direct-in dah ngai suh , vun a tichhe thei a ni.
• He ice pack hi a hliam na hmunah minute 20 vel dah la .
• Ni hnih hmasa ber (darkar 48) chhung chu darkar 2-3 danah ice hnawih thin ang che. Hei hian nasa takin a hring (swelling) chu a thunun thei dawn a ni.

C - Compression (bandage) hmanga tihchhiat (bandage) .

Compression chu hliam na hmuna light bandage hnawih a, a thlawp a, a hring tihziaawmna tur a ni. Hei atan hian damdawi dawr hrang hranga awm ``crepe bandage`` i hmang thei bawk.

• Mahse, hre reng ang che, squeeze na lutuk suh! I hrual nasat lutuk chuan thisen kal a tibuai thei a, rilru hahna leh rawng a tidanglam thei a ni.
• I kut zungtang i hrual laiin a hring emaw, a sen emaw a nih chuan i belt a tight lutuk tihna a ni. Tlemin han thlah nghal rawh.

Engtin nge i ke ruh chu uluk taka i khuh ang?

1. Tape chu ke ruh hnung lamah tlem dah la, wrapping tan rawh.

2. Sam chu thinlung lam hawiin, chu chu chunglam hawiin, round tin hian a hmaa round chanve vel khuh vek tur a ni.

3. Ke, kephah leh kekawrte chu khuh vek la, hliamna hmun atanga inches tlemte velin inzawm tir rawh.

E - A san zawng

A tawp berah chuan ke chu chawi sang reng tur a ni . Hei hian gravity hmangin swelling a ti tlem ang.

• I mut emaw, i thut emaw apiangin ke ruh tliak hnuaiah pillow pahnih emaw pathum emaw dah la, i thinlung level aia sang zawkah dah la .
• Hetiang hi tih a pawimawh hle a, a bik takin darkar 48 hmasa berah hian tih a pawimawh hle.

Natna tur hian eng nge i tih?

RICE method i tih laiin natna i la nei a nih chuan painkiller i ei hmain doctor nen inbiakna neih hmasak phawt a tha ber . I tan damdawi tha ber a rawn pe ang che.

I dam thuai theih nan eng thil dang nge i tih theih ang?

Ni hnih hmasa ber hnuah chuan a natna leh a hring chu a reh chho tan ang. Chumi hnuah chuan i dam kim theih nan thil dang tlemte i ngaihtuah a ngai a ni.

• Doctor thupek zawm rawh: Doctor i hmuh chuan a thupek dik takin zawm rawh. X-ray lak a ngai mai thei bawk.
• Exercise light: Natna a reh hnuah i ke ruh chu a chung leh a hnuai, vei leh ding lamah i sawn tan ang. Hei hian joint chhunga range of motion a siam that theih nan a pui dawn a ni. Mahse, natna i hriat chuan exercise kha titawp rawh.
• Physiotherapy: I hliam na tak tak thenkhatah chuan i doctor chuan physiotherapist hnenah a refer thei che a ni. I ke ruh tichak turin exercise bik an zirtir ang che.
• Hmanhmawh suh: I dam vek hma loh chuan infiamna te, tlan te, zuang emaw kha bansan rawh. I dam kim hmaa i thil tih hlui kha i tih tan leh chuan i ke ruh a hliam leh mai thei.