Kodi ndinu munthu amene amagwira ntchito mwakhama kapena amakonda masewera? Ndiye ndikofunikira kuti mudziwe za ming'alu yaying'ono iyi m'mafupa yotchedwa Stress Fractures''!

Tikamamva kupweteka pang'ono m'thupi lathu, timaganizira zinthu zambiri, sichoncho? Makamaka ngati mukuchita masewera kapena ngati ndinu munthu amene mumathamanga tsiku lonse, mungaganize kuti ndi zachilendo kukhala ndi ululu wochepa m'mbali zosiyanasiyana za thupi lanu. Koma nthawi zina, kumbuyo kwa ululu wochepa uwu, pakhoza kukhala china chake chomwe chikufunika chisamaliro pang'ono. Ndicho chimene tikambirana lero, `( Stress Fracture )`. Musachite mantha, tidzakambirana za izi mosavuta, m'njira yomwe mungamvetse.

Kodi "Kusweka kwa Maganizo" kumeneku n'chiyani?

Mwachidule, `(Stress Fracture )` ndi mng'alu waung'ono kwambiri komanso wofewa m'fupa. Uli ngati mng'alu waung'ono pakhoma womwe umawonekera pang'onopang'ono. Ngakhale poyamba ungawoneke ngati waung'ono, ukhoza kukhala waukulu ngati sitiwusamala. Uwu ndi `(Stress Fracture)` waukulu pomwe fupa limasweka pakati, zomwe sizili kusweka kwa fupa , koma chinthu chaching'ono kwambiri. Koma ngakhale mng'alu waung'ono uwu ungatipangitse kupweteka kwambiri ndipo ungasokoneze zochita zathu za tsiku ndi tsiku.

N’chifukwa chiyani timapeza `(Stress Fracture)` iyi?

Pali zifukwa ziwiri zazikulu zomwe `(Kusweka kwa Nkhawa)` kumeneku kumachitika. Tiyeni tiyang'ane padera.

1. Chifukwa cha kubwerezabwereza chinthu chomwecho (`Kugwiritsa Ntchito Mopitirira Muyeso`)

Ichi ndi chifukwa chofala kwambiri. Mwachidule, tikamachita zinthu zomwezo mobwerezabwereza, mafupa athu amawakakamiza kwambiri. Pang'onopang'ono, kupanikizika kumeneku kumayambitsa ming'alu yaying'ono m'mafupa.

Tangoganizani kuti ndinu wothamanga. Mukathamanga mofanana tsiku lililonse, makamaka ngati mwadzidzidzi muwonjezera voliyumu yanu yolimbitsa thupi kapena liwiro, mutha kukhala ndi ming'alu yaying'ono m'mafupa anu a miyendo motere. Ndi zina zotero:

• Kwa iwo omwe amasewera basketball
• Kwa iwo amene amavina
• Kwa iwo omwe amachita masewera olimbitsa thupi
• Vutoli limapezekanso mwa anthu omwe amasewera masewera monga tenisi.

Oyamba kumene amathanso kuvulala kotereku pachiyambi, chifukwa matupi awo mwadzidzidzi amakumana ndi masewera olimbitsa thupi ambiri omwe sanazolowere. Mwachitsanzo, othamanga nthawi zambiri amavutika ndi vutoli m'fupa la fupa la shin (`Tibia`) .

2. Chifukwa cha kufooka kwa mafupa

Chifukwa china chachikulu ndichakuti mafupa anu ndi ofooka. Ngati mafupa anu si olimba, amatha kusweka ngakhale mutapanikizika bwino. Pali zifukwa zingapo zomwe mafupa anu angakhale ofooka:

• Kusowa zakudya: Calcium ndi Vitamini D zimathandiza kuti mafupa athu akhale olimba.Vitamini D ndi michere yofunika kwambiri. Ngati thupi silikupeza mokwanira, mafupa amafooka pang'onopang'ono. Calcium ndiye chinthu chachikulu chomwe chimamanga mafupa. Vitamini D imathandiza thupi kuyamwa calcium yomwe timalandira.
• Matenda ena: Matenda ena angayambitsenso kufooka kwa mafupa. Chitsanzo ndi matenda otchedwa osteoporosis . Apa ndi pamene kuchuluka kwa mafupa kumachepa, zomwe zimapangitsa kuti asweke mosavuta komanso kusweka mosavuta.
• Nkhani zina kwa othamanga achikazi: Kwa akazi ena, makamaka omwe amachita masewera, zinthu monga kudya zakudya zosakwanira, kusayenda bwino kwa msambo, komanso kuchepa kwa mphamvu zitha kukhala ndi zotsatirapo zoipa pa thanzi la mafupa. Ndikofunikira kudziwa izi.

Munthu amene ali ndi mafupa ofooka chonchi akhoza kuvulala mwadzidzidzi, mwina ngakhale pamene akuchita ntchito za tsiku ndi tsiku.

Ndingadziwe bwanji ngati ndili ndi `(Stress Fracture)`? (Zizindikiro)

Chabwino, tsopano tiyeni tiwone zizindikiro za `(Stress Fracture)`. Onani ngati muli ndi zinthu izi:

• Ululu: Ichi ndiye chizindikiro chachikulu. Nthawi zambiri chimayamba ndi kupweteka pang'ono. Ululuwu umamveka kwambiri mukamachita masewera olimbitsa thupi, kuthamanga, kapena kulumpha. Poyamba, ululuwo ukhoza kuchepa mukamaliza kuchita masewera olimbitsa thupi ndikupuma kwakanthawi. Koma pamene vutoli likuipiraipira, ululuwo umayamba kupitirirabe ngakhale mutapuma. Nthawi zina, ululuwo ukhoza kuchitika usiku mukagona.
• Kupweteka kwa Point Tender: Chinanso n'chakuti ululu uwu umamveka pamalo amodzi, m'dera laling'ono. Ngati mukanikiza pamalopo ndi chala chanu, umapweteka kwambiri. Madokotala amatcha izi "Kupweteka kwa Point Tender".
• Kutupa ndi kufiira: Malo omwe ululu umakhalapo akhoza kutupa pang'ono. Anthu ena angazindikire kuti khungu lomwe lili pamalopo ndi lofiira . Komabe, kutupa ndi kufiira kumeneku sikuchitika kwa aliyense, ndipo ngakhale zitachitika, nthawi zambiri sizimaonekera.

Kodi ndi malo ati omwe `(Stress Fracture)` amapezeka kawirikawiri?

Kusweka kwa nkhawa kumachitika kwambiri m'mafupa a mwendo wapansi (tibia ndi fibula) ndi mafupa a phazi (makamaka metatarsals). Awa ndi madera omwe amakhudzidwa kwambiri ndi othamanga ndi othamanga.

Komabe, kusweka kumeneku kungachitike osati m'malo awa okha, komanso m'mafupa a dzanja, msana, ndi m'nthiti za pachifuwa . Tangoganizirani, munthu amene amatsokomola kwambiri nthawi zonse akhoza kukhala ndi ``Stress Fracture``` mu nthiti. Kapena wothamanga wopalasa bwato akhozanso kukhala ndi vutoli mu nthiti.

Kodi ndiyenera kupita kwa dokotala liti?

Ngati muli ndi ululu wotere,Makamaka ngati zikuipiraipira tsiku ndi tsiku, kapena ngati sizikutha patatha sabata imodzi kapena ziwiri mutapuma, muyenera kuonana ndi dokotala. Musanyalanyaze ngati chinthu chaching'ono. Chifukwa, ngati `(Stress Fracture)` sinachiritsidwe bwino, ikhoza kukhala kusweka kwakukulu (`Complete Fracture`). Kenako nthawi yochira idzakhala yayitali, chithandizocho chidzakhala chovuta kwambiri, ndipo muyenera kuvutika kwambiri. Chifukwa chake, ndibwino kupeza upangiri woyenera mwachangu momwe mungathere.

Kodi dokotala amazindikira bwanji izi? (Kuzindikira)

Mukapita kwa dokotala, iye adzakufunsani mafunso kaye. Zinthu monga zochita zomwe mumachita, momwe ululu unayambira, komanso nthawi yomwe umapweteka kwambiri. Kenako, adzakhudza ndikukanikiza pamalo opweteka kuti awone ngati pali kupweteka kulikonse.

Kenako, ngati dokotala ali ndi kukayikira kulikonse, angakutumizireni kuti mukayesedwe:

• X-ray: Kusweka kwa stress sikungawonekere pa X-ray kumayambiriro kwake chifukwa ndi kusweka kochepa kwambiri. Pambuyo pa milungu ingapo, pamene fupa likuyamba kuchira, kusintha kungawonekere pa X-ray.
• `Kujambula Mafupa`: Iyi ndi njira yodziwira `(Kusweka kwa Nkhawa)` koyambirira.
• Kujambula kwa MRI (Magnetic Resonance Imaging): Iyi ndiyo njira yabwino kwambiri yodziwira kusweka kwa mafupa. Imatha kuona bwino momwe mafupa alili komanso kuwonongeka kulikonse kwa minofu yofewa yozungulira.
• Mayeso a `CT scan (Computed Tomography scan)`: Izi zimagwiritsidwanso ntchito nthawi zina, makamaka ngati mukufuna kuwona mawonekedwe a fupa.

Ndi mayeso awa, dokotala amatha kudziwa ngati muli ndi "stress fracture" kapena vuto lina lililonse.

Kodi chithandizo cha izi ndi chiyani, dokotala?

Ngati mwapezeka ndi "Stress Fracture", palibe chodetsa nkhawa. Ndi chithandizo choyenera, chingachiritsidwe kwathunthu.

• Kupuma: Chithandizo chofunikira kwambiri pa izi ndi kupuma. Izi zikutanthauza kuti muyenera kusiya kwathunthu kuchita zomwe zayambitsa kuvulala. Ngati ndinu wothamanga, muyenera kusiya kuthamanga, ngati ndinu wothamanga, muyenera kusiya kulumpha kwa milungu pafupifupi 6 mpaka 8, kapena kupitirira apo . Dokotala wanu adzakuuzani nthawi yomwe muyenera kupuma.
• Njira ya `RICE`: Kuti muchepetse ululu ndi kutupa masiku oyambirira, mutha kutsatira njira ya `RICE`.
• `R (Mpumulo)` - Mpumulo (monga tafotokozera kale).
• `Ine (Ice)` - Pakani ayezi (phukusi la ayezi lokulungidwa mu thaulo, loyikidwa pamalo ovulala kwa mphindi pafupifupi 15-20 kangapo patsiku).
• `C (Compression)` - Bandeji yomwe imamveka yolimba koma siiletsa kuyenda kwa magazi (kuletsa kutupa).
• `E (Kukwera)` - Kusunga malo ovulala (ngati ndi mwendo) mmwamba powayika pampando kapena pilo (izi zimathandiza kuchepetsa kutupa).
• Mankhwala Ochepetsa Ululu: Mutha kumwa mankhwala ochepetsa ululu osavuta, monga `Paracetamol`, kuti muchepetse ululu. Komabe, musapitirize kumwa mankhwala ena amphamvu ochepetsa ululu (monga `NSAIDs` - mwachitsanzo `Ibuprofen`, `Diclofenac`) popanda upangiri wa dokotala, chifukwa kafukufuku wina wasonyeza kuti amatha kuchedwetsa kuchira kwa mafupa. Chifukwa chake, ngati mukumwa mankhwala ochepetsa ululu, lankhulani ndi dokotala wanu ndipo imwani mankhwala omwe iye wakupatsani okha.
• Zipangizo zothandizira: Nthawi zina, dokotala wanu angakulangizeni nsapato zapadera ('Walking Boot') kapena ndodo zogwirira mwendo wanu. Pumitsani fupa ndipo lekani kulilemera kwambiri.
• Kuponya: Izi sizimafunikira kawirikawiri, nthawi zambiri ngati choswekacho chili chachikulu kapena sichikuchira msanga.
• Kuzolowera pang'onopang'ono zochita: Ngakhale mutachira, si bwino kuyamba kuchita zinthu zomwezo monga kale. Muyenera kuyambanso pang'onopang'ono, pang'onopang'ono. Ndikofunikira kwambiri kufunsa upangiri kwa dokotala kapena katswiri wa physiotherapist pankhaniyi. Adzakuuzani momwe mungayambirenso kuchita masewera olimbitsa thupi mosamala.
• Kuchiza chifukwa cha vuto: Kuphatikiza apo, ndikofunikira kwambiri kupeza chifukwa cha vuto lomwe layambitsa `(Stress Fracture)` ndikuchiza. Ngati ndi vuto la kusowa zakudya m'thupi, liyenera kuthetsedwa. Ngati ndi vuto la maphunziro, liyenera kukonzedwa. Ngati ndi matenda monga `Osteoporosis`, liyenera kuchiritsidwa bwino.
• Opaleshoni: Izi nthawi zambiri sizimaphatikizapo opaleshoni. Sizimachitika kawirikawiri, ndipo zimachitika pokhapokha ngati fupa silikuchira bwino kapena ngati kuswekako kwakhala kusweka kwakukulu.

Kodi vutoli silingathe kupewedwa kuti lisabwerenso? (Njira zopewera)

Ndizotheka ndithu! Ngati tiganizira zinthu izi pang'ono, tingathe kupewa kwambiri kufalikira kwa `(Stress Fracture)`.

• Wonjezerani mphamvu ya masewera olimbitsa thupi pang'onopang'ono: Ngati mukuyamba kuchita masewera olimbitsa thupi atsopano, kapena ngati mukuwonjezera mphamvu, nthawi, kapena mtunda wa masewera olimbitsa thupi omwe muli nawo kale, musachite zonse nthawi imodzi. Wonjezerani pang'onopang'ono, pang'onopang'ono, osapitirira 10% pa sabata. Patsani thupi lanu nthawi yoti lizolowere.
• Nsapato zoyenera: Ndikofunikira kwambiri kugwiritsa ntchito nsapato zabwino zomwe zikugwirizana ndi ntchito yomwe mukuchita. Musamathamange mutakhala ndi nsapato zakale, zotha ntchito. Ngati ndinu wothamanga, gwiritsani ntchito nsapato zomwe zapangidwira kuthamanga.
• Chitani `maphunziro osiyanasiyana`:Ndi bwino kusintha machitidwe anu olimbitsa thupi ('cross-training') m'malo mochita masewera olimbitsa thupi omwewo tsiku lililonse. Mwachitsanzo, ngati ndinu wothamanga, mutha kuchita masewera olimbitsa thupi osakhudza kwambiri monga kusambira kapena kukwera njinga masiku angapo pa sabata. Izi zichepetsa kupsinjika kwa mafupa omwewo.
• Zakudya Zopatsa Thanzi: Monga tanenera kale, idyani zakudya zopatsa thanzi zomwe zili ndi `calcium` ndi `vitamin D` wambiri. Mkaka, yogurt, tchizi, nsomba zazing'ono zokhala ndi zipolopolo (shrimp, sardines), ndiwo zamasamba zobiriwira (sipinachi, kale) zili ndi `calcium` wambiri. Timapeza `vitamin D` kuchokera ku dzuwa la m'mawa (mphindi 15-20), komanso kuchokera ku zakudya monga mazira a yolk ndi nsomba zamafuta. Ngati kuli kofunikira, mutha kufunsa dokotala ndikumwa `calcium` ndi `vitamin D` zowonjezera.
• Mvetserani thupi lanu: Mvetserani thupi lanu. Ululu ukabwera, musaunyalanyaze ndipo pitirizani kuchita masewera olimbitsa thupi. Mawu akuti 'palibe ululu, palibe phindu' sagwira ntchito kulikonse, makamaka ndi kuvulala kotere. Ululu ndi chenjezo la thupi lanu.
• Pumulani mokwanira: Kupuma mokwanira ndi kugona mokwanira ndikofunikira kwambiri pa thanzi la mafupa ndi kuchira kwa mabala. Pumulani mokwanira panthawi yochita masewera olimbitsa thupi, komanso tsiku lonse.

Ndiye, kodi tiyenera kukumbukira chiyani kuchokera pa zonsezi? (Uthenga Wopita Nawo Kunyumba)

Chabwino, tiyeni tsopano tikambirane mfundo zofunika kwambiri kuchokera pa zomwe takambirana:

• "Kusweka kwa Maganizo" ndi mng'alu waung'ono m'fupa. Nthawi zambiri umachitika mukamachita zomwezo mobwerezabwereza, kapena fupa lanu likafooka.
• Dziwani ululu uliwonse kapena kutupa komwe kumachitika nthawi yochita masewera olimbitsa thupi. Ngati sikutha pakatha masiku angapo, kukupitirira, kapena kukukulirakulira, onetsetsani kuti mwaonana ndi dokotala.
• Kupuma ndi mankhwala abwino kwambiri pa izi. Pumulani mokwanira monga momwe dokotala wanenera, ndipo pang'onopang'ono yambaninso kugwira ntchito.
• Mukayamba kuchita masewera olimbitsa thupi atsopano kapena kuwonjezera zomwe mukuchita panopa, musachite zonse nthawi imodzi, koma pang'onopang'ono. Valani nsapato zabwino, idyani zakudya zopatsa thanzi, pumulani mokwanira, ndipo chofunika kwambiri, mverani thupi lanu.

Samalani zizindikiro zomwe thupi lanu likukupatsani. Ululu ndi chizindikiro chakuti pali vuto. Musanyalanyaze! Thanzi lanu ndi lofunika kwambiri kwa inu.

Ndikukhulupirira kuti izi zikuthandizani. Ngati muli ndi mafunso ena okhudzana ndi izi, musazengereze kulankhula ndi dokotala. Khalani ndi thanzi labwino!

Kusweka kwa Nkhawa, Kusweka kwa Mafupa, Kuvulala kwa Maseŵera Olimbitsa Thupi, Kupweteka kwa Mwendo, Thanzi la Mafupa, Kuvulala kwa Masewera