Ngaxa lithile ebomini bethu, phantse wonke umntu ukhe wakha wanamaqatha akrwitshiweyo. Mhlawumbi xa sidlala imidlalo, sihla ngezinyuko, sikhubeka phezu kwelitye elincinci endleleni, okanye sihamba ngezithende eziphakamileyo, iqatha lethu lijika ngequbuliso liye ecaleni. Intlungu ehambisana nalo ayinyamezeleki. Ngoko ke, uyazi kakuhle into omawuyenze xa oku kusenzeka? Abanye abantu bathambisa ioyile yekhokhonathi efudumeleyo kuyo, ngelixa abanye beyicinezela baze bayibophe ngelaphu. Kodwa kukho inkqubo yoncedo lokuqala echanekileyo ekufuneka ilandelwe ngeli xesha. Namhlanje, masithethe ngeqatha elikrwitshiweyo.
Yintoni kanye kanye iqatha elikrunekileyo?
Ngamafutshane, kukho imixokelelwane eqinileyo yezicubu ezidibanisa amathambo eqatheni lethu kwaye zinceda ukugcina ilungu lizinzile. Ezi zibizwa ngokuba zii-ligaments . Xa umlenze ugobile ngequbuliso ngendlela engafanelekanga, ezi ligaments zinokwelula ngaphaya kwemida yazo, ngamanye amaxesha zikrazuke kancinci, okanye zide zaphuke ngokupheleleyo. Yiloo nto siyibiza ngokuba 'kukukruneka kweqakala.'
Into ebalulekileyo kukuba ayilo lonke ixesha uqengqa umlenze wakho, kuba kukukruneka. Ngamanye amaxesha, ithambo linokwaphuka (ukuqhekeka). Ngoko ke ngaphambi kokuba uzame ukuzinyanga, kubalulekile ukuqonda ubunzulu bemeko.
Ufanele uye nini esibhedlele (ETU) ngoko nangoko?
Kuqhelekile ukuba ube neentlungu nokudumba emva kokuba iqatha lityumkile. Nangona kunjalo, ukuba unezinye zeempawu ezingezantsi, ungazami ukulinyanga ekhaya kwaye uye kwisebe likaxakeka lesibhedlele (ETU) ngoko nangoko . Le isenokuba yimeko enzima, efana nokuphuka kwethambo.
| Isilumkiso | Lumka oku. |
|---|---|
| Intlungu ebuhlungu kunye nokudumba | Ukuba intlungu ayinyamezeleki okanye umlenze uvuvukile kakhulu. |
| Ukungakwazi ukubeka iinyawo zakho phantsi | Ukuba awukwazi ukuma unesithintelo kumlenze wakho otyumkileyo. |
| Inkangeleko egqwethekileyo | Ukuba iqatha limile ngendlela eyahlukileyo kweminye imilenze, kwaye libonakala linwebekile. |
| Ubuthuntu okanye ukutshintsha kombala | Ukuba uziva urhawuzelelwa okanye ungenazinzwane ezinyaweni okanye ezinzwaneni zakho, okanye ukuba iinyawo zakho zijika zibe luhlaza okwesibhakabhaka/zimnyama. |
| Ukuva isandi esithi 'click' okanye 'cracking' | Ukuba uvile isandi esifana nethambo elaphukayo xa umlenze wakho uqengqeleka. |
Ukuba kukukruneka nje okungenazo ezi mpawu, ungakunyanga ekhaya. Kukho indlela elula kakhulu, kodwa esebenza kakhulu eyamkelwa kwihlabathi liphela. Ibizwa ngokuba yindlela ye-RICE .
Eyona nto ingcono onokuyenza ekhaya: indlela yoncedo lokuqala ye-RICE
I-RICE sisifinyezo esenziwe ngoonobumba abane. Unobumba ngamnye umele inyathelo ekufuneka ulithathe. Makhe sibone indlela yokwenza oku kanye kanye.
R - Ukuphumla
Le yeyona nto ibalulekileyo. Wakuba umlenze utyumkile , phumza . Ukuba uyaqhubeka nokuhamba, ukubaleka, okanye ukusebenza, i-ligament eyonzakeleyo iya kwenzakala ngakumbi kwaye ukuphiliswa kuya kulibaziseka.
- Nciphisa ukuhambahamba kangangoko.
- Ukuba kuyimfuneko, sebenzisa iintonga.
- Kuphephe ukutyeba loo mlenze logama nje usiba buhlungu.
I - Umkhenkce (Umkhenkce)
Into elandelayo omawuyenze kukufaka umkhenkce . Umkhenkce awunciphisi nje kuphela iintlungu, kodwa ukwanceda nokulawula ukudumba.
- Thatha iityhubhu zomkhenkce efrijini uze uzisonge ngelaphu okanye itawuli ecocekileyo. Ungaze ubeke umkhenkce ngqo eluswini , kuba unokonakalisa ulusu.
- Beka le phakheji yomkhenkce kwindawo etyumkileyo malunga nemizuzu engama-20 .
- Faka umkhenkce rhoqo emva kweeyure ezi-2-3 kwiintsuku ezimbini zokuqala (iiyure ezingama-48). Oku kuya kunceda kakhulu ekulawuleni ukudumba.
C - Uxinzelelo (ukubopha)
Uxinzelelo kukufaka ibhandeji elincinci kwindawo eyonzakeleyo ukuyixhasa nokunciphisa ukudumba. Ungasebenzisa ibhandeji ye-"crepe" efumaneka kwiikhemesti ukwenza oku.
- Kodwa khumbula, musa ukucinezela kakhulu! Ukuba ucinezela kakhulu, oku kunokuphazamisana nokuhamba kwegazi, okubangela ukuba umbala ube ndindisholo kwaye ungabi nombala.
- Ukuba iminwe yakho ivakala ngathi ayisebenzi okanye ijika ibe luhlaza okwesibhakabhaka xa uyisolula, oko kuthetha ukuba ibhanti lakho liqinile kakhulu. Yikhulule kancinci ngoko nangoko.
Ungayisonga njani iqatha lakho ngokufanelekileyo?
1. Qala ukusonga ngokubeka iteyiphu kancinci emva kweenzwane.
2. Songa iinwele ngesangqa esijonge entliziyweni, oko kukuthi, phezulu, umjikelo ngamnye ugubungela malunga nesiqingatha somjikelo odlulileyo.
3. Songa unyawo, isithende, kunye neqatha ngokupheleleyo, udlulele kwiisentimitha ezimbalwa ngaphezu kwendawo eyonzakeleyo.
E - Ukuphakama
Inyathelo lokugqibela kukugcina umlenze uphezulu . Oku kuya kusebenzisa amandla angaphantsi komhlaba ukunciphisa ukudumba.
- Nanini na xa ulele phantsi okanye uhleli, beka imiqamelo emibini okanye emithathu phantsi komlenze otyumkileyo, uwugcine uphezulu kunentliziyo yakho .
- Kubaluleke kakhulu ukwenza oku, ingakumbi kwiiyure zokuqala ezingama-48.
Wenza ntoni ngentlungu?
Ukuba usenentlungu ngelixa usenza indlela ye-RICE, kungcono uthethe nogqirha wakho ngaphambi kokuba uthathe amayeza okudambisa iintlungu. Yena uza kukunika amayeza afanelekileyo kuwe.
Isilumkiso esikhethekileyo: Musa ukunika i-aspirin nabani na ongaphantsi kweminyaka eli-19 ubudala. Ingabangela isifo sikaReye, esiyingozi ebantwaneni.
Yintoni enye onokuyenza ukuze uphile ngokukhawuleza?
Emva kweentsuku ezimbini zokuqala, iintlungu nokudumba kuya kuqala ukuncipha kancinci kancinci. Emva koko, kukho ezinye izinto ezimbalwa ekufuneka uzinyamekele ukuze uphile ngokupheleleyo.
- Landela imiyalelo kagqirha wakho: Ukuba ubona ugqirha, landela imiyalelo yakhe ngqo. Kusenokufuneka wenze i-X-ray.
- Umthambo olula: Nje ukuba intlungu iphele, qala ukuhambisa iqatha lakho phezulu nasezantsi, ekhohlo nasekunene. Oku kuya kunceda ukubuyisela umgama wokunyakaza kwilungu. Nangona kunjalo, ukuba uziva iintlungu, yeka umthambo.
- Unyango lweFiziyoloji: Xa ukrunekile kakhulu, ugqirha wakho unokukuthumela kwingcali yefiziyoloji. Baza kukufundisa imithambo ethile yokuqinisa iqatha lakho.
- Musa ukungxama: Yeka ukudlala imidlalo, ukubaleka, okanye ukutsiba ude uphile ngokupheleleyo. Ukuba uqala ukwenza imisebenzi yakho yakudala kwakhona ngaphambi kokuba uphile ngokupheleleyo, kunokwenzeka ukuba uphinde ukruneke iqatha lakho.
Umyalezo Wokuya Ekhaya
- Ukuba ufumana iintlungu ezinganyamezelekiyo, ukungakwazi ukubeka umlenze wakho phantsi, okanye utshintsho kwimo emva kokuqengqeleka komlenze, yiya kwiYunithi yoNyango oluNgxamisekileyo (ETU) yesibhedlele ngoko nangoko.
- Ukuba kukho ukukruneka okuqhelekileyo, landela indlela ye-RICE : Phumla , Umkhenkce ,Uxinzelelo , kunye nokuphakama .
- Xa ufaka umkhenkce, yisonge ngelaphu, ungalifaki ngqo eluswini. Xa ufaka ibhandishi, yifake kancinci ukuze ingaphazamisi ukuhamba kwegazi.
- Buza ugqirha wakho ngaphambi kokuba uthathe nayiphi na imithi yokuthomalalisa iintlungu.
- Ukuphumza iqatha lide liphole ngokupheleleyo kubaluleke kakhulu ukuthintela ukwenzakala kwakhona.
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