Masifumanise kanye into ekufuneka uyazi malunga nelungu lakho lengqiniba.

Sonke siyazi ukuba ingqiniba yinxalenye yengalo yethu esivumela ukuba sigobe ingalo yethu. Eli ngqiniba lengqiniba, okanye `(Ingqiniba ye-Elbow)`, lilungu elimangalisayo nelingenamsebenzi emzimbeni wethu. Khawucinge nje, ngenxa yale ngqiniba incinci, singayigoba ingalo yethu, siyolule, siphakamise ubunzima, sibhale, sitye, size senze eminye imisebenzi emininzi yemihla ngemihla. Ngoko ke, masithethe ngale ngqiniba ixabisekileyo ngokweenkcukacha ezithe vetshe, ngendlela onokuyiqonda ngcono, akunjalo?

Zithini imisebenzi yengqiniba? Okanye, singenza ntoni ngengqiniba?

Ngoku makhe sibone ukuba singenza ntoni ngale ngqiniba. Kalula nje, ingqiniba ineentshukumo ezine eziphambili. Ukuba uzazi kakuhle ezi zinto, uya kuyiqonda ngakumbi ixabiso lengqiniba.

• `Ulwandiso` okanye ulwandiso lwengalo: Oku kwenzeka xa ingalo yakho yoluliwe ngqo emzimbeni wakho. Khawuthelekelele usolula isandla sakho ukuze uthabathe incwadi eshelufini ephezu kwakho. Ngelo xesha, ingqiniba yakho 'yoluliwe'.
• Ukugoba: Oku kuchasene nokugoba. Kubandakanya ukugoba ingalo yakho emzimbeni wakho, njengokuzisa isandla sakho endlebeni xa uthetha ngefowuni, okanye ukuzisa isandla sakho emlonyeni xa usitya.
• `Ukugoba` okanye ukujika isandla sakho sijonge phezulu: Kulapho ujika isandla sakho sijonge phezulu. Cinga ngendlela oxhawulana ngayo xa ucela into ethile komnye umntu, yiyo loo nto kuthethwa ngayo `Ukugoba`.
• `Ukubhekisa isandla sakho ngaphakathi` okanye ukujika isandla sakho singene ngaphakathi: Oku kulapho isandla sakho sijikwa singene ngaphakathi. Njengendlela esinjalo ngayo isandla sakho xa ubhala etafileni, okanye indlela esinjalo ngayo isandla sakho xa uchwetheza kwikhibhodi.

Uyaqonda? Ezi ntshukumo zine zezona zisivumela ukuba senze izinto ezininzi ngezandla zethu.

Ngaba uyazi kakuhle apho ingqiniba yakho ikhoyo?

Le yinto eniyaziyo nonke. Kodwa ukuba sithetha ngokuchanekileyo, i-elbow joint ifumaneka apho inxalenye ephezulu yengalo yakho (siyibiza ngokuba yingalo ephezulu) kunye nenxalenye esezantsi yesandla sakho (inxalenye ebambe isandla endaweni, okanye ingalo yesandla) zidibana khona. Le elbow joint ifumaneka kanye apho unokugoba ingalo yakho embindini.

Luhlobo luni lwelungu lengqiniba? Makhe sijonge ngokusondeleyo.

Oogqirha badla ngokuhlela amalungu ngokwezinto ezenziwe ngazo kunye nendlela anokuhamba ngayo.

Ingqiniba yethu `yi-synovial joint` . Nangona eli gama lisenokuvakala lingaqhelekanga, ngamazwi alula, `ii-synovial joints` luhlobo lwamalungu emzimbeni wethu avumela inkululeko enkulu yokuhamba. Zenziwa lithambo elinye elingena kwelinye ithambo kwisokethi. Iziphelo zala mathambo zigqunywe sisicwili esithambileyo nesityibilikayo esibizwa ngokuba yi-`hyaline cartilage` . Cinga ngayo njengokutyibilika emkhenkceni, le 'cartilage' inceda amathambo ukuba ahambe ngokulula ngaphandle kokukhuhlana.

Akuphelelanga apho, kodwa umsantsa ophakathi kwala mathambo uzaliswe yi- "synovial membrane".Kukho enye. Ifana nengxowa encinci egcwele ulwelo. Kulapho ilungu lifumana khona ioyile yalo yokuthambisa (ulwelo lwe-synovial). Oku kukhusela ilungu kwaye kulivumela ukuba lihambe ngokulula ngaphandle kokungqubana okuncinci. Akumangalisi na ukuba sinezinto ezinje emizimbeni yethu?

Ngokwemisebenzi, ingqiniba ayilolungu elinye, kodwa yindibaniselwano yezimbini. Ziyi -'hinge joint' kunye ne-'pivot joint' . (Ngenxa yokuba zombini zidibene, ngamanye amaxesha zibizwa ngokuba yi-'trochoginglymus joint', kodwa elo gama kunzima ukulikhumbula.)

• `I-hinge joint` ifana neehinges ezikwiminyango emakhaya ethu. Njengokuba ihinge inceda ukuvula nokuvala ucango, ingqiniba ikwanceda ukugoba (ukugoba) nokwandisa (ukwandisa) ingalo.
• Kungenxa yokuba isebenza njenge -'pivot joint' ukuze sikwazi ukujikeleza ingalo phezulu nasezantsi. Oko kukuthi, kungenxa yesi senzo se-'pivot' ukuba sinokuphakamisa isandla (supination) size sihlise isandla (pronation).

Zeziphi iindawo eziqulethwe yi-elbow joint?

Kulungile, ngoku makhe sijonge ukuba yintoni engaphakathi kweli lungu lengqiniba. Nangona lincinci, linesakhiwo esintsonkothileyo kakhulu. Ilungu lengqiniba lenziwe kakhulu ngala macandelo:

• Amathambo
• I-Cartilage
• Iiligamenti
• Izihlunu
• Imiva
• Ivazi yegazi

Ngoku masithethe ngenxalenye nganye kwezi ngokwahlukeneyo, ngokweenkcukacha ezithe vetshe .

Masiqale ngamathambo.

Ilungu lengqiniba kulapho amathambo amathathu adibana khona. Kufana nabahlobo abathathu bebambene ngezandla. La mathambo mathathu ngala:

• I-Humerus: Eli lithambo elide elingalweni yakho engasentla, okanye engalweni engasentla.
• Ulna: Le ikwingalo yakho. Ngokuchanekileyo, lelona thambo lide kunamathambo amabini angaphakathi, ecaleni komnwe omncinci.
• `Irediyasi`: Le ikwakwingalo. Kodwa ngaphandle, kwicala lesithupha. Imfutshane kwaye ityebile kune-`ulna`.

La mathambo mathathu ayadibana ukuze enze i-elbow joint.

Okulandelayo, masithethe nge-cartilage.

I-cartilage sisicwili esomeleleyo kakhulu, kodwa esiguquguqukayo kancinci. Yiyo ekhusela amalungu ethu. Njengesixhobo sokufunxa umothuko emotweni, le cartilage inceda ekufunxeni uxinzelelo kunye nomothuko oza kumalungu ethu.

Ingqiniba inohlobo oluthile lwe-cartilage olubizwa ngokuba yi-'hyaline cartilage' . Olu lolona hlobo luqhelekileyo lwe-cartilage olufumaneka emzimbeni wethu. Abanye oogqirha bayibiza ngokuba yi -'articular cartilage'.Le 'hyaline cartilage' ithambile kakhulu kwaye ityibilika. Yiyo loo nto xa iziphelo zamathambo akhankanyiweyo apha ngasentla, i-'humerus', i-'ulna', kunye ne-'radius', zichukumisana, zinokuhamba kakuhle, njengomatshini onamafutha amaninzi, ngaphandle kokungqubana.

Ngoku makhe sibone ukuba zeziphi ii-ligaments.

Iiligamenti zifana neebhanti zezicubu eziqinileyo neziqinileyo. Zidibanisa amathambo kunye kwaye zigcina ilungu lizinzile kwaye lingatsibi. Njengokusebenzisa iintambo ukumisa intente, ezi ligaments zezona "zibamba" ilungu lengqiniba kunye. Kukho iintlobo ezintathu eziphambili zeligaments kwingqiniba:

• `Medial collateral ligament (MCL):` Le ikwindawo engaphakathi yengqiniba. Idibanisa ithambo le-`humerus` nethambo le-`ulna`.
• `I-lateral collateral ligament (LCL):` Le ikwindawo engasemva kwengqiniba. Ikwadibanisa ithambo le-`humerus` nethambo le-`ulna`.
• I-Annular ligament: Oku kufana nesangqa. Kujikeleza intloko yeradius kwaye kuyidibanisa ne-ulna kunye ne-humerus. Oku kukuvumela iradius ukuba ijikeleze i-ulna, nto leyo enceda kwiintshukumo zokugoba kunye nokubiza amagama esizikhankanyileyo.

Izihlunu ezinceda ekushukumiseni ingqiniba

Izihlunu zizicubu ezithambileyo ezenziwe ngemicu ethambileyo. Sonke siyazazi. Zezona zivumela amalungu omzimba wethu ukuba ashukume ngokugoba (ukugoba, okanye ukugoba) nangokulula (ukuphumla). Izihlunu ezinamathele emathanjeni asesandleni nazo zinceda kakhulu ekushukumiseni ingqiniba.

Izihlunu ezithambileyo: Ezi zikuvumela ukuba ugobe ingalo yakho ngaphakathi nangasemzimbeni wakho.

• `IiBiceps (IiBiceps brachii): Uninzi lwabantu luyayazi le nto, akunjalo? Imisipha emikhulu engaphambili kwengalo. Abantu abaya ejimini basebenza nzima kakhulu ukuze ibe nkulu.
• I-Brachialis: Esi sisihlunu esiphantsi kwe-biceps, kufutshane nethambo le-humerus. Esi sisihlunu esiphambili esigoba ingalo.
• I-Brachioradialis: Isihlunu esikwinxalenye ephezulu yengalo, ecaleni kobhontsi.

Izihlunu ze-extensor: Ezi zikuvumela ukuba wolule ingalo kude nomzimba.

• `IiTriceps (iTriceps brachii):` Umsipha omkhulu ngasemva kwengalo engasentla. Ukwicala elichaseneyo le-`biceps'.
• I-Anconeus: Isihlunu esincinci esinxantathu esisemva kwengqiniba. Sinceda i-triceps.

Imisipha ejika isandla sijonge phezulu (ukubambelela):

• I-Supinator: Isihlunu esikwicala elingaphakathi.
• IiBiceps (iiBiceps brachii): Ewe, iiBiceps azincedi nje kuphela ekugobeni ingalo, kodwa zikwanceda kakhulu ekujikeni ingalo iye phezulu.

Izihlunu zePronation:

• I-Pronator teres: Isihlunu esikwinxalenye ephezulu yengalo, ngaphezulu nje kwengqiniba.
• I-Pronator quadratus: Isihlunu esisikwere esikwinxalenye esezantsi yengalo, kufutshane nesandla.
• I-Brachioradialis: Oku kunceda ukugoba ingalo kwaye kukwanceda ukujikelezisa ingalo phantsi kwengalo ngandlela ithile.

Khawucinge nje, zonke ezi zihlunu zisebenza kunye, njengeqela, ukuze sikwazi ukwenza zonke ezi ntshukumo ngeengqiniba zethu.

Imithambo-luvo enika imvakalelo engqinibeni

Imithambo-luvo ifana nenkqubo yeentambo zombane ezihamba emizimbeni yethu. Ezi mithambo-luvo zithwala imiqondiso yombane esuka ebuchotsheni isiya emizimbeni yethu. Ezi mvakalelo zisivumela ukuba sive izinto ezifana nokuchukumisa, iintlungu, kunye nobushushu, kwaye zisivumela ukuba silawule izihlunu zethu ukuba zishukume. Iimithambo-luvo ezininzi eziphambili ezinika imvakalelo kwingqiniba nakwisandla, kunye nezihlunu zokulawula, zidlula kwingqiniba:

• 'I-radial nerve'
• `I-Ulnar nerve`: Le yi-nerve ehamba ngaphakathi kwengqiniba, apho sibiza khona ngokuthi "ithambo elihlekisayo." Ngamanye amaxesha, xa lichukunyiswa, livakala ngathi liqhuma ngombane. Oku kungenxa yokuba le mithambo-luvo icinezelwe.
• `I-median nerve`
• Imithambo-luvo yemisipha

Ukuba kukho nawuphi na umonakalo owenzekayo kwezi mithambo-luvo, iingxaki ezinjengokurhawuzelelwa, iintlungu, okanye ubuthathaka bemisipha ezandleni zinokubakho.

Imithambo yegazi ehambisa igazi engqinibeni

Imithambo yegazi ifana nemibhobho ethwala igazi, eliyi-oksijini kunye nezondlo, emzimbeni wonke. Le nkqubo isebenza njengomjikelo ovaliweyo, iqala entliziyweni ibuyele entliziyweni. Kukho imithambo emininzi ephambili ehambisa igazi kwingqiniba nakwiindawo ezingqongileyo. Eyona iphambili yile:

• `Umthambo weradial`
• `Umthambo we-Ulnar`
• Umthambo we-brachial: Lo ngumthambo oyintloko engalweni engasentla. Kwingqiniba, wahlukana ube yimithambo ye-radial kunye ne-ulnar.

Le mithambo yegazi yiyo enika amathambo, izihlunu, kunye nemithambo-luvo esengqinibeni ioksijini kunye nezondlo ezifunekayo ukuze ziphile.

Ziziphi iingxaki kunye nezifo eziqhelekileyo ezinokubakho kwingqiniba?

Ngenxa yokuba ingqiniba yethu lilungu elisetyenziswa rhoqo, kwaye ngenxa yokuba ulwakhiwo lwayo luyinkimbinkimbi, ikwanokuba neengxaki ezahlukeneyo kunye nokwenzakala. Nantoni na eyonakalisa amathambo ethu, okanye izicubu ezinxibelelanayo ezifana ne-cartilage, i-ligaments, kunye nemisipha ekuthethwe ngayo ngaphambili inokubangela iingxaki zengqiniba. Nazi ezinye zezona ngxaki zixhaphakileyo:

• `I-Arthritis`: Abantu abaninzi baye beva ngale nto. Ngamafutshane, kukudumba kwamalungu. Iintlobo ezifana ne-`Osteoarthritis` (imeko ebangelwa kukuguguleka kwamalungu ngokuhamba kwexesha) kunye ne-`Rheumatoid arthritis` (imeko ebangelwa kukutshintsha kokusebenza kwenkqubo yomzimba yokuzikhusela) zinokuchaphazela ingqiniba.
• I-Bursitis yengqiniba (i-Olecranon bursitis):Ukudumba kwesingxobo esincinci, esizele lulwelo esibizwa ngokuba yi-bursa encamini yengqiniba (i-olecranon). Oku kungenzeka xa ingqiniba ibetheke kakhulu, okanye xa ingqiniba icinezelwe kwindawo eqinileyo ixesha elide.
• Ingqiniba yomntwana oncelisayo: Oku kuxhaphake kakhulu kubantwana abancinci (abaneminyaka eli-1 ukuya kweyi-4 ubudala). Xa umntwana ethathwa okanye etsalwa ngesandla, umphezulu wethambo le-radius kwingqiniba uyaphuma kancinci. Oku kubuhlungu kakhulu, kodwa ugqirha angayibuyisela ngokulula endaweni yayo.
• I-Tendinitis: Oku kukudumba kwemisipha (izakhiwo ezifana nebhendi ezidibanisa izihlunu namathambo). Oku kunokwenzeka xa ingqiniba isetyenziswa ngendlela efanayo ngokuphindaphindiweyo.

Kwakhona, ukwenzakala kwengqiniba kuqhelekile kakhulu ngexesha lemidlalo . Usenokuba ukhe weva ngezinto ezifana nezi:

• Ukukrazula : Ukolula okanye ukukrazula imisipha.
• I-elbow yethenisi / i-epicondylitis esecaleni : Oku akupheleli nje kubadlali bethenisi, kodwa kunokwenzeka nakubani na osebenzisa kakhulu imisipha edibene nomphandle wengqiniba. Uphawu oluphambili ziintlungu ezingaphandle kwengqiniba.
• I-Golfer's elbow / medial epicondylitis : Le yimeko echaphazela abadlali begalufa. Yingxaki yemisipha edibana ngaphakathi kwengqiniba. Ibangela iintlungu ngaphakathi kwengqiniba.
• Iingqiniba ezikhutshiweyo : Amathambo engqiniba ayasuswa kwindawo ebekufanele ukuba abe kuyo. Oku kunokwenzeka ngenxa yengozi.
• Ukuqhekeka kwengqiniba/iingqiniba ezaphukileyo : Ukuqhekeka kwelinye okanye ngaphezulu kwamathambo enza ingqiniba. Oku kunokwenzeka nakwinto efana nokuwa.

Ziziphi iimpawu eziqhelekileyo zokwenzakala kwingqiniba?

Iimpawu zingahluka ngokuxhomekeke kuhlobo lwengxaki yengqiniba onayo. Nangona kunjalo, ngokubanzi, kukho iimpawu ezimbalwa onokuzijonga ukuba kukho into engalunganga ngengqiniba yakho:

• Intlungu yengqiniba: Le yeyona iphambili. Intlungu inokwanda, ingakumbi xa ugoba, usolula, okanye uphakamisa into enzima.
• Ukudumba/ukudumba : Ingqiniba ingabonakala idumbile kwaye ikhulisiwe.
• Ukuqina : Ingqiniba isenokuvakala iqinile, ingakwazi ukugoba okanye ukulula ngokulula.
• Ukungazinzi : Ingqiniba ingavakala ngathi ayinamandla njengesiqhelo, ingcangcazela, okanye ayilawuleki.
• Ukutshintsha kombala, ukuba bomvu okanye ukukrweleka : Ukuba kukho ukwenzakala, ulusu olujikeleze ingqiniba lunokuba bomvu, luhlaza okwesibhakabhaka, okanye lube namanxeba.
• Ukuziva ubushushu okanye ubushushu : Ukuba kukho usulelo okanye ukudumba, ingqiniba ingaziva ifudumele xa uyichukumisa kunezinye iindawo.

Ukuba unenye okanye ngaphezulu kwezi mpawu, kubaluleke kakhulu ukuzinyamekela.

Zeziphi iimvavanyo ezenziwayo ukuze kufunyanwe iingxaki zengqiniba?

Ukuba ufumana nayiphi na intlungu okanye utshintsho engqinibeni yakho, ingakumbi ukuba ukhe wenzakala njengokuwa, bonana nogqirha ngokukhawuleza. Ugqirha wakho uza kukuhlola aze, ukuba kuyimfuneko, acele uvavanyo olongezelelweyo ukuze afumanise unobangela wentlungu yakho. Nazi ezinye zezona zilingo zixhaphakileyo:

• Ii-X-reyi ze-elbow: Oku kunceda ekufumaneni izinto ezifana nokuqhekeka kwamathambo, ukukruquka, kunye nesifo samathambo.
• Ii-ultrasound : Ezi zingasetyenziselwa ukujonga umonakalo kwizicubu ezithambileyo ezifana nemisipha kunye nemisipha, kunye nezinto ezifana ne-bursitis.
• `I-CT Scan (i-computed tomography / i-CT scans) : Oku kukuvumela ukuba ubone imeko yamathambo ngokweenkcukacha ezingaphezulu kune-`X-rays`.
• `M.R.I. (Umfanekiso we-Magnetic resonance / MRI)` : Oku kukuvumela ukuba ubone izicubu ezithambileyo (i-cartilage, i-ligaments, i-tendon, izihlunu) ngokucacileyo. Oku kubaluleke kakhulu ekufumaneni ukwenzakala okuntsonkothileyo.
• Ukufunxa amalungu : Ngamanye amaxesha, kuthathwa ulwelo oluncinci lwe-synovial kwilungu ngesirinji kwaye luvavanywe. Oku kunokunceda ekuqinisekiseni ukuba kukho usulelo okanye uhlobo lwe-arthritis.
• Uvavanyo lwegazi : Uvavanyo lwegazi lwenziwa ukuze kufunyanwe iimeko ezithile, ezifana ne-rheumatoid arthritis.

Akuyena wonke umntu omele enze zonke ezi vavanyo. Ugqirha wakho uya kugqiba ukuba zeziphi iimvavanyo omele azenze ngokusekelwe kwiimpawu zakho.

Ziziphi iindlela zonyango zeengxaki zengqiniba?

Uhlobo lonyango olufunekayo luya kuxhomekeka kuhlobo lokwenzakala okanye imeko yempilo onayo. Akukho nyango lufanayo.

• Ukhathalelo lwasekhaya: Ezinye iingozi ezincinci zinokunyangwa ngokuphumla, umkhenkce, kunye neyeza lokudambisa iintlungu.
• Ukufaka isilingi, i-brace, okanye i-cast: Ezi zisetyenziselwa ukugcina ingqiniba ingashukumi kwaye zincede ukuba iphole ngokukhawuleza. Ezi zinokuba yimfuneko xa kukho ukwaphuka okanye ukukruneka.
• Unyango lweFiziyoloji: Ingcali yonyango lwezomzimba ifundisa imithambo kunye nezinye iindlela zonyango ukunceda ukubuyisela intshukumo yengqiniba, amandla, kunye nokunciphisa iintlungu.
• Amayeza: Ugqirha wakho angakunika amayeza okunciphisa iintlungu nokudumba. Kukho amayeza akhethekileyo eemeko ezifana ne-arthritis.
• Iinaliti: Ngamanye amaxesha, amayeza anjenge-corticosteroids anikwa njengenaliti kwilungu. Oku kunokunciphisa iintlungu nokudumba ngokukhawuleza.
• Utyando: Ukuba ezinye iindlela zonyango azisebenzi, okanye ukuba ukwenzakala kukhulu, utyando lunokufuneka. Rhoqo, ukuba kunokwenzeka, oogqirha baya kwenza i-arthroskopia yengqiniba.Lutyando olwenziwa ngokusikwa okuncinci, kufakwe ikhamera. Oku kufuna ixesha elincinci lokuchacha.

Ugqirha wakho okanye ugqirha wakho uza kukuchazela ukuba loluphi unyango olukulungeleyo, indlela oluqhutywa ngayo, kunye noko ungakulindela. Akukho nto yokoyika.

Ungazigcina njani iingqiniba zakho ziphilile? Okanye, ungazinyamekela njani iingqiniba zakho?

Ukuba uneentlungu zengqiniba okanye ezinye iimpawu ezihlala iintsuku ezingaphezu kwembalwa, ngokuqinisekileyo kuya kufuneka ubone ugqirha. Ungalibali oko. Nangona kunjalo, kukho indlela eluncedo kakhulu onokuyisebenzisa ekhaya kwiintlungu ezincinci, ezifana nokwenzakala okuncinci. Leyo yindlela ethi `RICE` . Kulula kakhulu ukuyikhumbula le. RICE.

• R - Phumla: Kuphephe ukwenzakala ngokupheleleyo. Phumla ingqiniba yakho ide iphole. Kuphephe ukuyisebenzisa kakhulu okanye ukuphakamisa izinto ezinzima.
• I - Umkhenkce: Faka ilaphu elibandayo okanye iphakheji yomkhenkce (kodwa ungawufaki umkhenkce ngqo eluswini, wusonge ngetawuli ebhityileyo) kwindawo eyonzakeleyo imizuzu eli-15-20 ngexesha, amaxesha amaninzi ngemini. Oku kuya kunciphisa iintlungu nokudumba.
• C - Uxinzelelo: Ungayisonga ingqiniba yakho ngebhandishi elastiki ukunciphisa ukudumba nokubonelela ngenkxaso kwilungu. Nangona kunjalo, ungayisongi kakhulu, kuba oku kuya kuthintela ukuhamba kwegazi.
• E - Ukuphakama: Gcina iingqiniba zakho zingaphezulu kwenqanaba lentliziyo yakho kangangoko unako. Gcina iingalo zakho zisecamelweni xa usesitulweni, kwaye ungenza okufanayo ngelixa ulele. Oku kuya kunceda ekunciphiseni ukudumba.

Eyona nto ibalulekileyo kukuphepha ukudlala imidlalo okanye ukwenza imisebenzi enzima yomzimba ebeka uxinzelelo olukhulu kwingqiniba yakho de ugqirha wakho akunike imvume. Ukwenza njalo kunokuyenza mandundu ingozi.

Umyalezo Wokugqibela Wokuya Ekhaya

Mhlawumbi awucingi kakhulu ngengqiniba yakho. Oko kukuthi, mhlawumbi ukhumbula kuphela ukuba unengqiniba xa ungqubeka kwikhawuntara okanye xa umhlobo ekutyhala ngengqiniba yakhe njengehlaya. Kodwa sisebenzisa eli ngqiniba phantse lonke ixesha ukuhambisa iingalo zethu, ukujika imizimba yethu, nokwenza imisebenzi yemihla ngemihla. Nangona lilungu elintsonkothileyo kakhulu, likwalinye lamalungu aqinileyo nasetyenziswa kakhulu emzimbeni wethu.

Uninzi lwexesha, ukwenzakala okuncinci kunye nentlungu engqinibeni kunokunyangeka ngamayeza asekhaya afana nomkhenkce, ukuphumla, kunye nendlela ye-'RICE'.

Nangona kunjalo, ukuba intlungu yengqiniba yakho ihlala ixesha elingaphezu kweveki, iba mandundu, okanye ihamba nezinye iimpawu ezifana nokudumba, ukuba bomvu, okanye ukurhawuzelela, ungaze uyityeshele loo nto. Ukuba unengxaki eyenza kube nzima ukushukuma okanye ukusebenzisa ingqiniba yakho, qiniseka ukuba ubona ugqirha.

Baza kuxilonga ingxaki yakho baze bakunike uncedo kunye neengcebiso ozidingayo ukuze ubuyisele ingqiniba yakho empilweni kwaye ubuyele kwimisebenzi yakho yesiqhelo. Yinyamekele ingqiniba yakho, kuba ixabiseke kakhulu kuwe!

Ingqiniba , amalungu, ithambo, i-cartilage, izihlunu, iintlungu zengqiniba, iingxaki zengqiniba