Mwendo wopindika? Umu ndi momwe mungagwiritsire ntchito njira ya RICE pa kuvulala!

Tonsefe tavulala akakolo athu, takoka minofu, kapena tavulala ziwalo zathu kamodzi kokha m'miyoyo yathu, sichoncho? Zinthu izi zitha kuchitika mukusewera cricket, kutsika masitepe, kapena kungoyenda mumsewu. RICE ndi njira yosavuta kwambiri yothandizira anthu oyamba yomwe anthu ambiri amagwiritsa ntchito kuti achepetse ululu ndi kutupa komwe mumamva nthawi zina ngati izi, ndipo madokotala amalangizanso. Tiyeni tiwone momwe tingachitire bwino, ndipo ndi mfundo ziti zatsopano zomwe muyenera kudziwa za izi?

Kodi njira ya RICE ndi iti kwenikweni?

Mwachidule, RICE ndi njira zinayi zomwe zimagwiritsidwa ntchito popereka mpumulo mwamsanga ku kuvulala kwa minofu yofewa monga minofu yathu, minyewa, ndi mitsempha. Ndi chidule chomwe chimapangidwa pophatikiza zilembo zoyambirira za mawu anayi a Chingerezi.

Njira imeneyi imagwiritsidwa ntchito kwambiri pa matenda monga:

• Kupindika: Kupsinjika kwa ligament mu malo olumikizirana mafupa.
• Zotupa: Mnofu kapena tendon yokokedwa.
• Mabala: Mabala obwera chifukwa chogunda chinthu.

Izi nthawi zambiri zimakhala zovulala zokhudzana ndi masewera. Zingagwiritsidwenso ntchito pa kuvulala kobwerezabwereza, komwe ndi kuvulala komwe kumachitika chifukwa choyenda mobwerezabwereza. Nthawi zina, ngakhale pakavulala kwambiri monga kusweka, njira ya RICE ingathandize kuchepetsa ululu ndi kutupa mpaka chithandizo chamankhwala chitapezeka.

Kodi zilembo zinayi mu RICE zikuyimira chiyani?

Chabwino, tsopano tiyeni tiwone njira zinayi zomwe zalembedwa m'zilembo zinayi izi RICE.

Tiyeni tiwone njira izi mwatsatanetsatane.

• Kupuma: Kupuma ndi momwe thupi lathu limayankhira tikavulala. Apa ndi pamene thupi limakhala ndi mwayi woti liyambe kuchira. Ngati muwonjezera kulemera kwa mwendo wovulala kachiwiri, zidzachedwetsa kuchira ndipo zingapangitse kuvulalako kukhala koipitsitsa. Chifukwa chake, ndikofunikira kupuma kwa masiku awiri kapena atatu oyambirira .

• Ice: Izi zimatchedwa ``cryotherapy''. Kugwiritsa ntchito ayezi kumapangitsa kuti mitsempha yamagazi m'derali ichepetse, zomwe zimachepetsa kuyenda kwa magazi. Izi zimachepetsa kutupa ndi ululu. Koma musaike ayezi mwachindunji pakhungu . Muzikulunga mu nsalu yopyapyala. Siyani kwa mphindi pafupifupi 10-15 nthawi imodzi, ndikubwereza maola awiri aliwonse.

• Kukanikiza: Timagwiritsa ntchito bandeji yokanikiza pa izi. Izi zimayika mphamvu pang'onopang'ono kuzungulira bala kuti lisatuluke (edema). Musamange bandejiyo mwamphamvu. Izi zitha kuletsa kuyenda kwa magazi ndikupangitsa dzanzi. Ngati zala zanu zayamba kumva ngati buluu kapena dzanzi, masulani bandejiyo pang'ono.

• Kukwezedwa: Sungani mwendo kapena mkono wanu wovulala pamwamba pa mapilo awiri kapena atatu, makamaka pamwamba pa mulingo wa mtima wanu . Izi zithandiza kuchepetsa kuchuluka kwa magazi omwe amalowa m'malo ovulala chifukwa cha mphamvu yokoka. Izi zithandiza kuchepetsa kutupa ndi ululu uliwonse womwe ungamve.

Kodi njira ya RICE ndi yabwinodi? Kodi malingaliro atsopano ndi ati?

Ngakhale kuti takhala tikugwiritsa ntchito njira ya RICE kwa zaka zambiri, pakhala pali maganizo osiyanasiyana okhudza izi posachedwapa. Madokotala ena amati kutupa ndi gawo la njira yachilengedwe yochiritsira thupi mukavulala. Amakhulupirira kuti kuletsa kutupa kumeneku pogwiritsa ntchito ayezi ndi mabandeji kumatha kuchedwetsa kuchira.

Zinthu zatsopano zoti muzikumbukira:

• Mpumulo:Si bwino kupuma mokwanira kwa masiku angapo. Muyenera kupuma kwa masiku angapo oyamba, kenako pang'onopang'ono yambani kusuntha malo ovulalawo mpaka mutamva kupweteka kulikonse .
• Aisi: Aisi ayenera kupakidwa bwino mkati mwa maola 8 oyambirira kuchokera pamene munthu wavulala . Angathandize kuchepetsa ululu ndi kutuluka magazi ngati alipo. Komabe, kugwiritsa ntchito ayezi kwa nthawi yayitali kungalepheretse kuchira.
• Kukanikiza: Bandeji sikofunikira pa bala laling'ono, koma ngati pali kutupa kapena kutuluka magazi kwambiri , ingathandize kuiletsa.
• Kukwera: Izi sizingapweteke. Ngati pali kutupa kwambiri, zingathandize kuchepetsa.

Ichi ndichifukwa chake madokotala ena akupereka njira zatsopano monga MICE (Motion, Ice, Compression, Elevation) m'malo mwa RICE. Onsewa amati kuyenda kolamulidwa kumathandiza kuchira, m'malo mopuma mokwanira.

Kodi ndi liti pamene tiyenera kupita kwa dokotala?

Ngakhale mutagwiritsa ntchito thandizo loyamba kunyumba pogwiritsa ntchito njira ya RICE, nthawi zina muyenera kufunsa upangiri wa dokotala, chifukwa kuvulala kwamkati kungakhale koopsa kwambiri kuposa momwe kumaonekera kunja.

Kodi pali njira zina zogwiritsira ntchito RICE? (NYAMA ndi MTENDERE & CHIKONDI)

Inde. Pambuyo pa maola 72 oyamba a kuvulala, njira zingapo kupatula RICE tsopano zikulangizidwa kuti zithandize kuchira. Awiri mwa akuluakulu ndi NYAMA ndi MTENDERE & CHIKONDI.

Njira ya nyama

• M - Kusuntha: Kusuntha pang'onopang'ono kumawonjezera kuyenda kwa magazi kupita kudera lovulala ndikufulumizitsa kuchira.
• E - Kuchita Maseŵera Olimbitsa Thupi: Motsogozedwa ndi katswiri wa zamaganizo, maseŵero enaake amachitidwa kuti alimbitse malo ovulala.
• A - Mankhwala ochepetsa ululu: Kugwiritsa ntchito mankhwala ochepetsa ululu kuti munthu azitha kuyenda bwino, ngati pakufunika panthawi yochira.
• T - Chithandizo: Mankhwala ena a nthawi yayitali, monga chithandizo cha thupi, omwe ndi ofunikira kuti munthu achire bwino.

Njira ya MTENDERE & CHIKONDI

Iyi ndi njira yayitali yokhala ndi magawo awiri.

MTENDERE (woti munthu alandire chithandizo mwamsanga):

• P - Chitetezo: Kuteteza bala.
• E - Kukwera: Kukwera kuti muchepetse kutupa.
• A - Pewani mankhwala oletsa kutupa: Pewani kumwa mankhwala monga ``NSAIDs'' kuti machiritso achilengedwe achitike.
• C - Kukanikiza: Kuyika bandeji kuti muchepetse kutupa.
• E - Maphunziro: Kudziwa udindo wanu pa njira yochiritsira.

CHIKONDI (cha nthawi yochira):

• L - Katundu: Yambani pang'onopang'ono kuyika kulemera pamalo ovulala.
• O - Chiyembekezo: Kuganiza bwino za kuchira.
• V - Kuchulukitsa magazi m'mitsempha (kuwonjezera magazi): Kuchulukitsa magazi kupita ku bala kudzera mu masewera olimbitsa thupi.
• E - Kuchita Masewera Olimbitsa Thupi: Kuchita masewera olimbitsa thupi kuti mupezenso mphamvu ndi kusinthasintha.