Ingaba umqolo wakho ukrunekile, uqinile, kwaye ubuhlungu? Masithethe ngokuNyuka koMqolo kunye nokuNyuka!

Umqolo wethu uyinkimbinkimbi kakhulu, akunjalo? Umqolo wethu wenziwe ngamathambo, izihlunu, i-cartilage, imisipha, kunye ne-ligaments. Xa sihamba, sibaleka, okanye siphakamisa iintsimbi, umqolo ongezantsi, okanye ummandla we-lumbar, uthwala ubunzima bomzimba wethu. Yiyo loo nto ukwenzakala kumqolo ongezantsi, ngakumbi ukukruquka nokuxinezeleka, kuxhaphakile.

Kuthetha ukuthini oku xa umqolo utyumkile okanye uqinile?

Kulungile, masiqale sijonge lo mqolo uqinileyo, yintoni `(Uxinzelelo)` . Kalula nje, `(Uxinzelelo)` kukonakala kwemisipha exhasa umqolo wethu, okanye kwizicubu ezinemicu ezidibanisa imisipha nethambo, ebizwa ngokuba yi `(I-Tendon).` Ezi zolula njengebhanti yerabha kwaye ngequbuliso zijijeke, zitsalwe, okanye zikrazuke, nto leyo ebangela olu `(Uxinzelelo)`.

Ngoku makhe sijonge ukuba yintoni i- `(Sprain)` , oko kukuthi, ukukruneka komqolo. I-`(Sprain)` kukukrazuka okanye ukukrazuka kwi-`(Ligament)`, ibhande elinemicu elidibanisa amathambo amabini okanye ngaphezulu kwilungu kwaye lithintele elo lungu ukuba lishukume kakhulu. Njenge-hinge emnyango, le `(Ligament)` inceda ukugcina ilungu lizinzile. Ukukruneka kwenzeka xa oku kukrunekile kakhulu.

Iqheleke kangakanani le ntlungu yomqolo?

Enyanisweni, ezi meko zomqolo ezibizwa ngokuba yi-`(Strain)` kunye ne-`(Sprain)` zixhaphakile kakhulu. Usenokumangaliswa kukuva oku, kodwa iintlungu zomqolo sesona sizathu sixhaphakileyo sokuba abantu baye koogqirha emva kwentloko ebuhlungu. Oko kuthetha ukuba asinguwe wedwa, yinto abantu abaninzi abasingqongileyo abahlangabezana nayo.

Kutheni sifumana iintlungu zomqolo ngolu hlobo? Zithini izizathu?

Kulungile, masibone ukuba kutheni oku kusenzeka.

Kukho izizathu ezininzi eziphambili zokuba kutheni ukuxinwa, okanye ukuqina kwemisipha, kunokwenzeka:

• Ukuba ngequbuliso uphakamisa into enzima ngendlela engafanelekanga, umzekelo, ukuba ngequbuliso uphakamisa ibhegi enzima phantsi, izihlunu zakho zomqolo zisenokungakwazi ukuyiphatha.
• Ukuba umqolo ujijekile ngequbuliso okanye utsaliwe.
• Ukuba uzikhandla kakhulu izihlunu zakho zomqolo.
• Ngamanye amaxesha, xa uqhubeka nokwenza uhlobo olufanayo lokunyakaza, umzekelo, umntu osebenza egobile umqolo imini yonke, oko kunokukhokelela kwi-"Chronic Strain" ekhula ngokuhamba kwexesha.

Izizathu zokukrweleka zezi:

• Ukuwa ngequbuliso.
• Ukuguquka ngequbuliso. Khawuthelekelele ukuba utyibilike waza wajika unyawo lwakho ngelixa usihla ngezinyuko.
• Ilungu eliphuma kwindawo yalo eqhelekileyo ngenxa yokubethwa ngamandla emzimbeni.

Konke oku kubangela ukuba elinye okanye ngaphezulu kwezo ligaments besithetha ngazo ngaphambili zolulwe ngaphaya kwemida yazo. Kulapho ke kwenzeka khona ukwenzakala.

Ngaba kukho naziphi na izinto ezibangela umngcipheko?

Ewe, kukho izinto ezithile ezibangela ukuba umqolo utsale okanye ukruneke.

• Umqolo osezantsi ogobile kakhulu .
• Ukutyeba kakhulu ('Ubunzima obugqithisileyo') kuthetha ukuba ubunzima obusemqolo wakho buninzi kakhulu.
• Ubuthathaka bomqolo kunye nemisipha yesisu. Okukhona ezi misipha ziqinile, kokukhona umqolo uya kufumana inkxaso engcono.
• Imisipha yethanga eqinileyo (izihlunu ezingasemva kwethanga). Xa ezi ziqina, zibeka uxinzelelo olungeyomfuneko emqolo.
• Kwakhona, abo badlala imidlalo equka ukutyhala nokutsala, njengokuphakamisa iintsimbi kunye nebhola ekhatywayo, banamathuba amaninzi okwenzakala emqolo ongezantsi.

Zithini iimpawu zoku? Ndingazazi njani ukuba ndinayo le meko?

Iimpawu zoxinzelelo lomqolo okanye ukukrweleka zingaba ngolu hlobo lulandelayo:

• Intlungu iyanda xa uhambahamba.
• Ukuqaqamba kwemisipha okanye ukuqaqamba kwemisipha ngequbuliso . Oku akukhululeki kakhulu.
• Ukungasebenzi kakuhle kwamalungu kunye/okanye umgama wokuhamba. Oku kuthetha ubunzima bokuhamba, ukugoba phambili okanye ecaleni, kunye nokuma nkqo.

Ngamanye amaxesha, xa kusenzeka ingozi, unokuva isandi esithi 'pop' okanye uzive into ekrazukileyo.

Ugqirha ufumanisa njani kanye kanye ukuba yintoni le nto?

Ngokubanzi, ukukrala okuncinci kunye nokukruneka kunokufunyanwa ngemibuzo ugqirha wakho akubuza yona (oko kukuthi, zithini iimpawu zakho, indlela eyenzeke ngayo ingozi - imbali yezonyango) kunye novavanyo lomzimba .

Nangona kunjalo, ukuba ukwenzakala kukhulu, ingakumbi ukuba kukho ubuthathaka okanye ukungasebenzi kakuhle, ugqirha unokuyalela i-X-ray ukuqinisekisa ukuba intlungu yomqolo ayibangelwa kukwaphuka kwethambo (ukuqhekeka) okanye idiski ehluthwe yi-herniated (idiski).

Zithini iindlela zokunyanga oku? Siyinyanga njani le nto?

Unyango lwe-`(Strain)` kunye ne-`(Sprain)` lufana kakhulu. Luhlala lusenzeka ngamanqanaba amabini.

Inyathelo lokuqala kukunciphisa iintlungu kunye nokuxinana kwemisipha. Oku kungabandakanya ukuphumla, iipakethi zomkhenkce, kunye nokucinezelwa, ingakumbi kwiiyure zokuqala ezingama-24 ukuya kuma-48 emva kokwenzakala . Ukunciphisa iintlungu kunye nokudumba , ungathatha iyeza elichasene nokuvuvukala elingeyo-steroidal (NSAID), elifana ne-ibuprofen (igama lophawu iMotrin®), okanye uxwebhu oluvela kugqirha wakho.

Kubalulekile:Emva kweeyure zokuqala ezingama-24-48, kungcono ukuqalisa imisebenzi eqhelekileyo kancinci kancinci kangangoko kunokwenzeka. Ukuphumla ebhedini ixesha elide okanye ukungakwazi ukuhamba kuya kwandisa iimpawu kwaye kulibazise ukubuyela esimeni.

Kwabaninzi abantu, iimpawu zoxinzelelo lwe-lumbar/sprain ziya kuphucuka kwisithuba seeveki ezimbini. Nangona kunjalo, ukuba iimpawu ziyaqhubeka kangangeeveki ezingaphezu kwezimbini, kunokufuneka unyango olongezelelweyo.

Ngaba le ntlungu yomqolo ingabangela ezinye iingxaki?

Ewe, ingxaki ephambili enokubakho ngenxa yoxinzelelo lomqolo okanye ukukruneka kukuncipha kwemisebenzi yethu yemihla ngemihla. Kwenzeka ntoni xa oko kusenzeka?

• Ukwanda kobunzima kunokwenzeka.
• Uxinano lwamathambo lunokuncipha (ukulahleka koxinano lwamathambo).
• Amandla emisipha kunye nokuguquguquka kwezinye iindawo zomzimba nako kunokuncipha.

Ngoko ke, kubalulekile ukuphiliswa ngokukhawuleza kangangoko kwaye ubuyele ekusebenzeni.

Singenza ntoni ukuthintela ukwenzakala emqolo?

Kakade ke, ayizizo zonke iingozi zomqolo ezinokuthintelwa. Nangona kunjalo, kukho izinto ezimbalwa esinokuzenza ukunciphisa umngcipheko wokukruneka okanye ukukruneka. Makhe sijonge ukuba zeziphi ezo zingozi.

• Yitya ukutya okunempilo, okunesondlo, okuya kukunceda ugcine amathambo nezihlunu zakho ziqinile.
• Gcina ubunzima bomzimba busempilweni. Khumbula, njengoko ubunzima bomzimba wakho busanda, bubeka uxinzelelo olongezelelekileyo kumqolo wakho ongezantsi.
• Zilolonge rhoqo, ingakumbi xa uzolula umzimba. Oku kunokunceda ukugcina amalungu akho ethambile kwaye izihlunu zakho zikwimeko entle.
• Thatha amanyathelo okhuseleko ukuze uthintele ukuwa. Umzekelo, nxiba izihlangu ezilingana kakuhle kwaye ugcine izitebhisi kunye neendlela zokuhamba zicocekile kwizinto ezingabalulekanga.
• Sebenzisa ubuchule bomzimba obuhle xa uhleli, umile, kwaye uphakamisa umzimba.
• Umzekelo, gcina umqolo wakho uthe tye kangangoko unako kwaye amahlombe akho abuyele umva.
• Xa uhleli, goba amadolo akho uze ugcine iinyawo zombini zithe tyaba phantsi.
• Musa ukugoba phambili kakhulu ukuze ucoshe izinto, kwaye uphephe ukujikajika.
• Xa uphakamisa ubunzima, goba amadolo akho kwaye usebenzise izihlunu zakho zomlenze eziqinileyo ukulinganisela ubunzima.
• Ukuba ungumntu otshayayo, yeka ukutshaya. I-Nicotine ithintela ukuhamba kwegazi ukuya kwimisipha. Oku kunokubangela ubuthathaka bemisipha kunye nokulibaziseka kokuphola kwenxeba.

Ngoko ke, le meko iza kuhamba njani? Ngaba ndiza kuphila ngokupheleleyo?

Le yingxaki abantu abaninzi abanayo.Iindaba ezimnandi zezokuba uninzi lwabantu abanengxaki yomqolo kunye nokukrweleka banokuphila ngokupheleleyo kwiiveki ezimbini ngonyango. Ngoko ke akukho nto inokubangela uxhalabo ngayo. Nangona kunjalo, kubalulekile ukulandela imiyalelo ngononophelo kwaye umamele umzimba wakho.

Ndifanele ndimbone nini ugqirha ngokuqinisekileyo?

Ngamanye amaxesha amayeza asekhaya kuphela anganelanga. Ukuba unezinye zeempawu ezilandelayo, qiniseka ukuba ubona ugqirha:

• Ukuba unentlungu eqatha kwaye awukwazi ukuhamba ngaphezu kwenyathelo elinye okanye amabini.
• Ukuba uziva ungenamdla emlenzeni wakho, kanye kwindawo yokwenzakala.
• Umqolo wakho ongezantsi mhlawumbi ukhe wenzakala izihlandlo ezininzi ngaphambili.
• Ukuba uziva into efana neqhuma okanye imo engaqhelekanga kwindawo yokwenzakala.
• Ukuba awukwazi ukulala kakuhle ngenxa yentlungu.
• Ukuba uziva ubuthathaka obucacileyo engalweni okanye emlenzeni emva kokwenzakala.

Ngamaxesha anje, ngokuqinisekileyo kungcono ukufuna ingcebiso kugqirha.

Okokugqibela, kukho izinto ezibalulekileyo ekufuneka uzikhumbule

Ngoko ke, ndiyathemba ukuba ngoku uyiqonda ngcono imeko yomqolo esithethe ngayo namhlanje ebizwa ngokuba yi-`(Strain)` kunye ne-`(Sprain)`.

Khumbula, umqolo wethu uyinto exabisekileyo kakhulu. Luxanduva lwethu ukuwunyamekela.

• Sebenzisa indlela echanekileyo yokuma xa uphakamisa iintsimbi okanye usebenza.
• Zilolonge rhoqo kwaye ugcine umqolo wakho uqinile.
• Mamela umzimba wakho. Ukuba uziva iintlungu, musa ukuzibetha ngoyaba.
• Ukuba kuyimfuneko, ungaze ungathandabuzi ukufuna ingcebiso kagqirha.

Ukuba ulandela ezi zinto zilula, uya kukwazi ukunqanda iingxaki zomqolo kakhulu. Ndinqwenelela wonke umntu umqolo ophilileyo!

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