Ngaba ufuna ukwazi okungakumbi malunga nemisipha yeqakala lakho?

Ngaba wakha wacinga ukuba imisipha emincinci eqatheni lakho ikunceda kangakanani ukuma, ukuhamba, nokubaleka? Ifana nemisipha emincinci enika amandla emilenzeni yethu. Ngaphandle kwayo, besingenakukwazi ukwenza nayiphi na kwezi zinto ngokuchanekileyo. Ngoko ke namhlanje, masithethe ngemisipha eqatheni lakho.

Zithini ezi ligaments ezikwiqakala?

Ngamafutshane, ii-ligaments ezikwiqakala lakho ziingcingo zezicubu eziqinileyo, ezinemicu . Zidibanisa amathambo onyawo lwakho (i-talus kunye ne-calcaneus) namathambo omlenze wakho ongezantsi (i-tibia kunye ne-fibula). Zicinge njengeengcingo zerabha, kodwa zinamandla ngakumbi.

Umsebenzi ophambili wale mixokelelwane kukugcina amathambo akho ekwindawo yawo kwaye iqakala lakho lizinzile. Zikwathintela iqakala lakho ekujikeni nasekuqengqelekeni ngokungeyomfuneko.

Enyanisweni, ngaphandle kwezi misipha yeqakala, ubungenakukwazi ukuma, ukuhamba, okanye ukubaleka. Zifumaneka kumacala omabini eqakala lakho. Zikwanceda ekuthomalaliseni ukothuka kwayo nayiphi na intshukumo oyenzayo. Ngoko ke, ukuba ufumana nayiphi na intlungu kwimisipha yeqakala lakho, kubalulekile ukubona ugqirha ngoko nangoko ukuze ufumane ukuba yintoni kanye kanye ingxaki kwaye ufumane unyango.

Zingaphi ii-ligaments ezikwiqakala?

Kukho amaqela amathathu aphambili ee-ligaments eqatheni lethu. Ngalinye lala ma-ligaments lifumaneka kwiindawo ezahlukeneyo zeqatheni, linika inkxaso kwaye linceda umzimba wethu ukuba uhambe kakuhle. Makhe sijonge ukuba zeziphi.

IiLigaments eziphakathi

Sikwabiza ezi `(Deltoid Ligaments)`. Cinezela nje ngaphakathi kweqakala lakho, kukho iqhubu elincinci apho, akunjalo? Yiyo leyo `(Medial Malleolus)` – yiyo leyo isiphelo esisezantsi sethambo lakho `(Tibia). Ezi ligaments ziqala apho. Emva koko ziyasasazeka kwaye ziqhagamshelane namathambo `(Talus)`, `(Calcaneus)` kunye `(Navicular)` enyaweni yakho. Kukho iintlobo ezine eziphambili ze ligaments:

• I-Anterior Tibiotalar Ligament (ATTL)
• I-Posterior Tibiotalar Ligament (PTTL)
• I-Tibiocalcaneal Ligament (TCL)
• I-Tibionavicular Ligament (TNL)

IiLigaments ezisecaleni

Ezi ligaments zingaphandle kweqakala lakho. Unethambo elifanayo ngaphandle kweqakala lakho, akunjalo? Yiyo leyo "Lateral Malleolus" - leyo yisiphelo esisezantsi sethambo lakho le "Fibula". Ezi ligaments ziqala apho. Emva koko ziqhagamshela kumathambo akho e "Talus" kunye ne "Calcaneus". Kukho iiligaments ezintathu eziphambili kweli qela:

• I-Anterior Talofibular Ligament (ATFL) – Le yi-ligament edla ngokwenzakala xa iqakala lityumkile.
• I-Calcaneofibular Ligament (CFL)
• I-Posterior Talofibular Ligament (PTFL)

IiLigaments zeSyndesmotic

Ezi ligaments zidibanisa amathambo amabini emlenzeni wakho, i-tibia kunye ne-fibula. Ziphezulu kancinci phezulu, ngaphezu kwe-ankle joint. Ukuba zenzakele, sizibiza ngokuba 'yi-ankle sprain ephezulu' , kuba ziphezulu kancinci phezulu kune-ankle sprain eqhelekileyo. Kukho ii-ankle ezintlanu eziphambili kweli qela:

• I-Anterior Inferior Tibiofibular Ligament (AITFL)
• I-Posterior Inferior Tibiofibular Ligament (PITFL)
• I-Ligament engaphantsi kwe-Transverse (ITL)
• I-Transverse Tibiofibular Ligament (TTFL)
• I-Interosseous Ligament (IOL)

Yintoni umsebenzi wale ligaments?

Nangona singacingi kakhulu ngezi ligaments kubomi bethu bemihla ngemihla, eneneni zenza umsebenzi obalulekileyo emizimbeni yethu. Makhe sijonge oko zikwenzayo:

• Ukufunxa umothuko: Oku kunceda ukufunxa umothuko xa unyawo lwakho luwela emhlabeni, njengezinto ezifunxa umothuko emotweni.
• Ukudibana kwamathambo: Ezi zizinto ezidibanisa amathambo onyawo lwakho namathambo omlenze wakho ongezantsi.
• Ukugcina amathambo ekwindawo yawo: Kunceda ukugcina amathambo ekwindawo yawo efanelekileyo, kuwathintela ekujikelezeni.
• Ithintela ukukruneka kweqatha: Ithintela amaqatha akho ekujikeni, ekuqengqelekeni, nasekugobeni ngokungeyomfuneko.
• Ukuzinzisa ilungu leqakala: Ezi zibalulekile ukugcina ilungu leqakala, elenziwe ngamathambo omlenze ongezantsi kunye nethambo elithi "Talus", lizinzile kwaye lomelele.
• Ukuyeka iintshukumo ezingakhuselekanga: Kuyekisa iqatha ukuba lingashukumi ngendlela engakhuselekanga nengaqhelekanga.

Zenziwe ngantoni ezi ligaments?

Imisipha yeqakala yenziwe zizicubu ezidityanisiweyo eziqinileyo, ezifana nentambo . Ziqulathe izinto ezimbini eziphambili:

• I-Collagen: Le yiproteni edibanisa izicubu zomzimba wethu. Yiyo le nto inika amandla ii-ligaments.
• IiFibers ze-Elastic: Ezi zivumela ii-ligaments ukuba zoluleke ukuya kuthi ga kwinqanaba elithile, kodwa zinokubuyela kwindawo yazo yokuqala.

Ziphi ii-ligaments zeqatha?

Ezi ligaments zifumaneka kulo lonke unyawo lwakho, iqatha, kunye nomlenze ongezantsi. Ngokuyintloko zidibanisa la mathambo alandelayo:

• Ithambo lesithende `(Calcaneus)`
• I-Fibula (ithambo elincinci ngasemva komlenze)
• Ithambo elisentla kwenyawo (ithambo le-Navicular)
• I-Talus (Eli lithambo eliphambili elenza iqakala)
• I-Tibia (ithambo elingqindilili ngaphakathi komlenze)

Ngaba i-ankle ligament ingenzakala?

Ewe, ngokuqinisekileyo ingenzakala. I-ligament yeqakala inokwenzakala ukuba ihamba ngendlela engalunganga, yolulwe kakhulu, okanye ikrazuke . Olu hlobo lokulimala kwi-ligament silubiza ngokuba kukukrweleka .

Ukukrwempa kweqakala kukwenzakala okuqhelekileyo. Kunokwenzeka nakubani na oneminyaka okanye inqanaba lempilo. Ngokuqhelekileyo, ukukrwempa kweqakala kwenzeka xa umntu ejika iqakala lakhe. Umzekelo:

• Xa uza kuwa okanye xa uwa. Khawuthelekelele ukuba wehla ngezinyuko uze ngequbuliso unyawo lwakho lukhubeke. Emva koko iqatha lakho linokuqengqeleka ngaphakathi okanye ngaphandle ngequbuliso.
• Ukuba umntu unyathela umlenze wakho, uyajika ngendlela engaqhelekanga. Izinto ezinje zinokwenzeka xa udlala imidlalo.
• Lo mngcipheko uphezulu kwimidlalo efuna utshintsho olukhawulezileyo kwindlela kunye nokusebenza ngeenyawo, njengebhola yomnyazi, ibhola ekhatywayo, i-netball, kunye ne-tennis.
• Xa uhamba okanye ubaleka kwiindawo ezingalinganiyo. Umzekelo, kwindlela esezintabeni, kwindawo enamatye nelitye, okanye ukuba unyawo lwakho luwela emngxunyeni endleleni.

Ugqirha uyazi njani ukuba ndenzakele kwi-ankle ligament?

Ukuba ucinga ukuba uqaqa lwakho lukrunekile, xa ubona ugqirha, baya kwenza izinto ezifana nezi:

• Uza kubuzwa ngeempawu zakho. Injani intlungu, kukho ukudumba, kukho ukukrweleka, kudala kangakanani apho, kwenzeke njani ukwenzakala, kwaye ukuba uvile isandi esithi "pop" xa wenzakele.
• Kuza kwenziwa uvavanyo lomzimba. Iqatha lakho elonzakeleyo liza kuhlolwa ngononophelo, indlela elihamba ngayo, kwaye lithelekiswe namanye amaqatha. Ngamanye amaxesha, indawo elonzakeleyo inokuchukunyiswa kwaye ihlolwe kancinci ukunceda ekufumaneni intlungu kunye nokuvavanya ubungakanani bomonakalo wemisipha.
• Baza kukucela ukuba uthathe i-``(X-ray)``` ukuze kubonwe ukuba ithambo laphukile okanye kukho enye ingxaki. Rhoqo, kwenziwa i-``(X-ray)``` ukuze kubonwe ukuba kukho ukwaphuka kunye nokukruneka.
• Ukuba intlungu yakho ayipheli kwaye ucinga ukuba ukwenzakala kukhulu, ungacelwa ukuba wenze ezinye iimvavanyo zomfanekiso, ezifana ne-MRI (Magnetic Resonance Imaging). I-MRI ingabonisa umonakalo kwi-ligaments, kunye nokuba zikrazukile na kwaye zikrazukile kangakanani. Ngamanye amaxesha i-ultrasound scan nayo inokwenziwa.

Ungayithintela njani ukwenzakala kwemisipha yeqakala?

Nangona kungengazo zonke iingozi zeqakala ezinokuthintelwa, kukho izinto ezimbalwa onokuzenza ukukhusela imisipha yeqakala lakho, ingakumbi xa usenza umthambo. Makhe sijonge ukuba zeziphi:

• Kuphephe iindawo ezingalinganiyo:Zama ukuphepha ukuhamba okanye ukubaleka kwiindawo ezinamatye, ilitye elirhabaxa, okanye imingxuma, njengoko kukho ithuba elikhulu lokuqengqeleka nokujika iqatha lakho kwiindawo ezinjalo.
• Phucula ukuguquguquka kwakho kunye nokulinganisela: Oku kuya kuqeqesha umzimba wakho ukuba ukwazi ukujongana nokuwa ngequbuliso ngaphandle kokubeka uxinzelelo emaqatheni akho. Yenza umthambo wokuzolula rhoqo kwaye uziqhelise ukuma ngomlenze omnye (iYoga ilungile koku).
• Yenza umthambo wokuqinisa iqatha: Umthambo ofana nokuphakamisa izithende, ukuqubha, ukutsiba iqatha, kunye nokulunywa kwethanga kuya kuqinisa izihlunu ezijikeleze amaqatha akho. Oku kuya kubonelela ngokhuseleko olungakumbi kwimisipha. Ungenza umthambo wokuqinisa iqatha usebenzisa ibhendi yokumelana.
• Yomeleza izihlunu zakho eziphambili: Oku kuya kwenza kube lula emzimbeni wakho ukutshintsha indlela ngokukhuselekileyo kwaye uphendule xa kuyimfuneko.
• Gcina ubunzima obusempilweni obukufaneleyo: Njengoko usiya utyeba, uxinzelelo kumalungu afana namaqatha akho luyanda.
• Yahlula-hlula indlela oqhele ngayo ukuzilolonga: Endaweni yokwenza uhlobo olufanayo lomthambo yonke imihla, bandakanya zombini uqeqesho lobunzima kunye ne-cardio (umz., ukubaleka, ukukhwela ibhayisekile).
• Ngaphambi kokuba wenze nawuphi na umsebenzi womzimba, yenza "ukuzifudumeza" kakuhle (ubuncinane imizuzu emi-5 ukuya kweli-10), wonyuse kancinci amandla, uze emva koko "uzipholise" uze "uzolule" emva koko. Oku kubaluleke kakhulu.
• Nxiba izihlangu ezilingana kakuhle nezixhasayo, ingakumbi xa udlala imidlalo okanye uzilolonga. Kuphephe ukunxiba izihlangu ezindala nezigugileyo. Ukusebenzisa izixhasi zamaqatha okanye iteyiphu, ngokukodwa kweminye imidlalo, kunokunceda ukuthintela ukwenzakala.

Okokugqibela, izinto ezimbalwa ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

Nangona usenokungacingi kakhulu ngayo ebomini bakho bemihla ngemihla, imisipha eseqatheni lakho yenye yezona ndawo zibalulekileyo emzimbeni wakho. Ngoko ke luxanduva lwakho ukuyinyamekela kakuhle.

Hlala ukhumbula ukuzolula umzimba nokufudumeza/ukupholisa umzimba ngaphambi nasemva kwawo nawuphi na umsebenzi womzimba. Kwakhona, soloko unxiba izihlangu ezixhasa iinyawo zakho kwaye zikulingana kakuhle.

Ukuba ufumana nayiphi na intlungu, ukudumba, okanye ukungakhululeki kwimisipha yeqakala lakho, musa ukuyityeshela nje . Bona ugqirha ngoko nangoko. Kusenokufuneka ubonane nogqirha wezonyango. Kulapho banokufumanisa khona ukuba yintoni kanye kanye ingxaki, bakunike unyango olufunayo (mhlawumbi indlela ye-RICE, umthambo, okanye olunye unyango), baze bakubuyisele ezinyaweni zakho ngokukhawuleza. Khumbula, nokuba ukukruneka okuncinci kunokuba yingxaki engapheliyo ukuba akunyangwa.Emva koko ungaphinda uqengqele iqatha lakho rhoqo.

Iqatha , Imisipha, Ukutyhafa kweqakala, Iingxaki zamalungu, Impilo yamathambo, Ukulimala kwezemidlalo, Unyango lomzimba