Ngaba wakha wajika iqatha lakho ngelixa udlala, uhla ngezinyuko, okanye uhamba nje? Ngamanye amaxesha, ngaphandle kwesizathu esicacileyo, iqatha lakho liqala ukuqaqamba nokudumba. Le ntlungu yeqatha ifana nayo nayiphi na enye intlungu okanye ukungakhululeki emzimbeni wakho. Kodwa ayisiyonto ifanele ithathwe lula. Namhlanje, siza kuthetha ngayo ngendlela elula onokuyiqonda.
Masiqale sibone, yintoni le ngqayi?
Cinga nje, iqatha lethu alilolungu nje kuphela. Liyisakhiwo esintsonkothileyo nesimangalisayo. Eli lungu lincinci lixhasa ubunzima bomzimba wethu wonke kwaye lisinceda sihambe, sibaleke, kwaye sitsibe. Lenziwe ngamacandelo aliqela:
- Amathambo: Eli lungu lenziwa kukudibana kwamathambo amabini aphambili emlenzeni wethu, i-"Tibia" kunye ne-"Fibula", kunye nethambo le-"Talus" elisezinyaweni zethu.
- Izihlunu: Nceda ushukumise ilungu.
- Iimithambo-luvo: zithwala imiyalezo esuka engqondweni kwaye zisivumela ukuba sive iintlungu.
- Imisipha: Izicubu eziqinileyo ezidibanisa izihlunu namathambo.
- Iiligamenti: Qhagamshelanisa amathambo kunye kwaye ugcine amalungu eqinile.
- Imithambo yegazi: Inika isondlo esifunekayo kwilungu.
Ukuba nayiphi na kwezi ndawo yonakele, singayiva njengentlungu yeqakala.
Zithini izizathu eziqhelekileyo zokuba buhlungu eqatheni?
Zininzi izizathu ezenza amaqatha abe buhlungu. Ezinye zazo zinokubangelwa ziingozi, ngelixa ezinye zinokubangelwa zezinye izifo. Masizihlukanise zibe ziindidi ezimbini.
| Izizathu eziphambili zentlungu yeqakala | |
|---|---|
| 1. Intlungu ebangelwa kukwenzakala | |
| Iingozi zemidlalo | Iingozi ezenzeka xa ubaleka, utsiba, okanye udlala imidlalo. |
| Ukutyumza iqatha | Ukukruquka okanye ukukrazuka kwemisipha eqatheni. Le yeyona nto ixhaphakileyo. |
| I-Tendinitis | Ukudumba kwemisipha eqakaleni. Umzekelo: `(Peroneal tendinitis)`, `(Achilles tendinitis)`. |
| I-Bursitis | Ukudumba kweengxowa ezizaliswe lulwelo (bursae) emalungeni. |
| Ukuqhekeka kweqakala | Ukwaphuka kwethambo okunxulunyaniswa nelungu leqakala. |
| Inkqubo yemithambo-luvo | Umzekelo, iimeko ezifana ne-`(Tarsal Tunnel Syndrome)`. |
| 2. Intlungu ebangelwa zezinye iimeko zonyango | |
| Isifo samathambo | Izifo ezizikhusela ngokwazo emzimbeni ezifana ne-osteoarthritis okanye i-rheumatoid arthritis. |
| Ezinye izifo | Izifo ezifana ne-`(Ankylosing Spondylitis)` kunye ne-`(Lupus)`. |
| Utshintsho kwimilo yeenyawo | Iinyawo ezithe tyaba okanye iinyawo ezigobileyo. |
| Iintsholongwane | Ngamanye amaxesha, usulelo lunokwenzeka kwilungu leqakala okanye kwizicubu ezingqongileyo. Umzekelo, `(Cellulitis)`, `(Osteomyelitis)`. |
Yintoni onokuyenza ekhaya xa unentlungu?
Ukuba ngequbuliso uneentlungu okanye ukudumba eqakaleni lakho, kukho izinto ezilula onokuzenza ekhaya ngaphambi kokuba ubone ugqirha. Oku sikubiza ngokuba yindlela ye-RICE . Kulula kakhulu ukukukhumbula.
I-RICE imele ukuphumla, umkhenkce, ukucinezelwa, kunye nokuphakama.
| Indlela | Kwenziwe ntoni |
|---|---|
| R - Ukuphumla | Ziphephe izinto ezibangele intlungu. Phumla umlenze. Yeka ukubeka ubunzima emlenzeni, ukubaleka, okanye ukutsiba ude uphole. |
| I - Umkhenkce (Umkhenkce) | Beka ipakethe yomkhenkce okanye iityhubhu zomkhenkce ezisongelwe ngetawuli ebhityileyo kwindawo ebuhlungu kangangemizuzu eli-15. Yenza oku izihlandlo ezininzi ngemini. Oku kuya kunciphisa ukudumba kunye nentlungu. |
| C - Uxinzelelo | Ungasonga iqatha lakho ngebhandishi elastiki ukunciphisa ukudumba. Kodwa ungayisongi kakhulu . Awufuni ukuthintela ukuhamba kwegazi. |
| E - Ukuphakama | Nanini na xa kunokwenzeka, gcina umlenze wakho uphakanyisiwe, njengokubeka umqamelo, ngaphezu kwenqanaba lentliziyo yakho. Oku kuya kunceda ekunciphiseni ukudumba. |
Ukuba intlungu ayipheli emva kweentsuku ezimbalwa zokwenza ezi zinto, qiniseka ukuba ubonana nogqirha.
Luhlobo luni lonyango olufumanayo xa uye kugqirha?
Xa ubona ugqirha, uza kukuxilonga, kwaye ukuba kuyimfuneko, enze i-X-ray okanye iskeni ukuze kufumaneke unobangela wentlungu. Emva koko, baza kukunika unyango olufanelekileyo ngenxa yentlungu.
- Amayeza okubulala iintlungu kunye namayeza okulwa nokuvuvukala: Amayeza angengowe-steroidal anti-inflammatory (NSAIDs) afana ne-ibuprofen okanye i-corticosteroids anokunikwa xa kuthe kwaqatshelwa ukudumba okukhulu.
- Ukulungiswa kwamathambo okanye izihlangu: Usenokucelwa ukuba unxibe izinto ezikhethekileyo zokuxhasa unyawo lwakho kunye neqakala. Usenokucelwa ukuba utshintshe uhlobo lwezihlangu ozinxibayo.
- Unyango Lomzimba: Ingcali yonyango lomzimba iya kukufundisa imithambo eya kwandisa amandla kunye nokuguquguquka kweqatha lakho.
- Ukungakwazi ukuhamba: Ngamanye amaxesha unokufuna ukunxiba i-splint, i-brace, okanye i-cast ukuze unciphise uxinzelelo eqakaleni lakho lide liphole.
- Ukufutha Kwamalungu: Ukuba ukudumba kukhulu, inaliti ingasetyenziselwa ukususa ulwelo olugqithisileyo kwilungu.
- Utyando: Ukuba i-tendon okanye i-ligament ikrazukile, ukuba kukho ukwaphuka, okanye ukuba kukho ukudumba okukhulu kwamalungu okungaphucukiyo ngezinye iindlela zonyango, utyando lunokufuneka. Ngoku kukho utyando olwenziwa ngokusikwa okuncinci kakhulu, okufana ne-"Ankle Arthroscopy". Ngamanye amaxesha, utyando olufana ne-"Ankle Fusion" nalo lunokufuneka.
Ngaba iintlungu zeqakala zingathintelwa?
Nangona singenakukwazi ukuthintela ingozi, kukho izinto esinokuzenza ukunciphisa umngcipheko.
Xa udlala imidlalo
- Nxiba izixhobo zokhuseleko ezifanelekileyo.
- Ukuba uziva intlungu, musa ukuyidlala. "Ukudlala intlungu" ayilunganga.
- Zifudumeze kakuhle ngaphambi kokuba udlale, uze uzipholise emva kokuba udlale.
- Phumla umzimba wakho emva komsebenzi onzima.
Ukhuseleko ngokubanzi
- Gcina ikhaya lakho nendawo yakho yokusebenza icocekile kwaye ingenazo izinto ezingafunekiyo ezinokuwa.
- Musa ukukhwela ezitulweni okanye etafileni ukuze ufikelele kwizinto ezingaphezulu. Sebenzisa izixhobo ezifanelekileyo kuloo njongo.
- Ukuba unengxaki yokuhamba okanye usemngciphekweni wokuwa, sebenzisa isixhobo esifana nomsimelelo.
Ndingazi njani ukuba intlungu yeqakala lam imbi kakhulu?
Ukuba uneentlungu ezingapheliyo eqakaleni, okanye ukuba zibangela ukuba utshintshe imisebenzi yakho yemihla ngemihla, musa ukuzibetha ngoyaba. Kusenokuba luphawu lwesifo esinzulu.
Xa kufuneka uye kwiSebe leeNgxamiseko (i-ETU) ngoko nangoko:
- Ukuba ukhe wabandakanyeka kwingozi enkulu (umz., ingozi yemoto, ukuwa usuka kwindawo ephakamileyo).
- Ukuba awukwazi ukushukumisa iqatha okanye umlenze wakho.
- Ukuba kukho urhanelwa lokuba ithambo laphukile.
Abanye abantu bacinga ukuba iintlungu zeqakala ziyinto eqhelekileyo yokwaluphala okanye yinto eza nomsebenzi. Kodwa musa ukuzibetha ngoyaba. Ukuba iintlungu zihlala iintsuku ezingaphezu kwezimbalwa, qiniseka ukuba ucela ingcebiso kugqirha.
Umyalezo Wokuya Ekhaya
- Intlungu yeqakala inokuba nezizathu ezahlukeneyo, ukusuka ekukrunekeni okulula ukuya kwi-arthritis enzima.
- Ukuba kukho iintlungu ezincinci kunye nokudumba, zama kuqala indlela ye-RICE (ukuphumla, umkhenkce, uxinzelelo, ukuphakama) ekhaya.
- Ukuba intlungu ayipheli kwiintsuku ezimbalwa, ukuba intlungu inzima, okanye ukuba awukwazi ukubeka umlenze wakho phantsi, qiniseka ukuba ubona ugqirha.
- Emva kwengozi enkulu okanye ukuba kukho ukrokrelo lokuba waphukile, yiya kwiSebe leeNgxamiseko (ETU) ngoko nangoko.
- Ukulimala okuninzi okunxulumene neqakala kunokuthintelwa ngokulandela amanyathelo afanelekileyo okuzilolonga nokhuseleko.
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