Sibaleka imini yonke, sisebenza, kwaye sakhe ubomi bethu simi ngeenyawo zethu. Kodwa kuphela xa iinyawo zethu zibuhlungu apho siqonda ngokwenene ixabiso lazo kunye nentlungu ezibangelayo. Ngamanye amaxesha, nangona sicinga ukuba yintlungu encinci, inokuba mandundu imihla ngemihla, ide ifikelele kwinqanaba apho singakwazi nokuhamba khona. Ngoko ke namhlanje, masithethe ngezizathu eziqhelekileyo zentlungu yemilenze, amayeza asekhaya, kunye nexesha ekufuneka sidibane nogqirha ngalo.
Masiqale sibone ukuba intlungu iphi.
Ngaphambi kokuba sifune unyango lweentlungu zomlenze , kufuneka sazi ukuba iphi kanye kanye intlungu emlenzeni. Kuba unobangela uhlala uhluka ngokuxhomekeke ekubeni iphi na intlungu. Makhe sijonge oku ngamacandelo athile.
1. Intlungu yesithende
Iintlungu zesithende yingxaki abantu abaninzi abanayo. Khawucinge nje, iintlungu ezibukhali ezivela esithendeni sakho kwangoko xa uphuma ebhedini kusasa. Ngamanye amaxesha iintlungu ziyanda okanye zinciphe imini yonke. Kunokubakho izizathu ezininzi eziphambili zoku.
- I-Plantar Fasciitis: Le yeyona nto ibangela intlungu yesithende. Ngamafutshane, kukho i-band yezicubu eziqinileyo eziqala kwithambo lesithende ukuya ezinzwaneni. Oku kubizwa ngokuba yi- 'Plantar Fascia '. Le meko ibangelwa kukuxinana okanye ukudumba kwale band yezicubu. Intlungu iba nkulu ngakumbi xa uvuka kusasa nasemva kokuma okwethutyana.
- Izihlunu zeSithende: Ezi zihlunu zamathambo ezingaqhelekanga ezikhula phantsi kwethambo lesithende. Zinokubangelwa kukunxiba izihlangu ezingafanelekanga, ukuhamba ngendlela engafanelekanga, nokubaleka kakhulu. Nangona kungengabo bonke abantu abava iintlungu, abanye abantu banokuziva iintlungu ezivakala ngathi bahamba phezu kwelitye.
- I-Achilles Tendonitis : Izicubu eziqinileyo ezidibanisa izihlunu zethu zethole nethambo lesithende zibizwa ngokuba yi-'Achilles tendon.' I-Achilles Tendonitis yintlungu ebangelwa kukudumba kwale zicubu ngenxa yokusetyenziswa kakhulu.
- Ukutyumza ngamatye:Le yintlungu evakala ngathi kukunyathela ilitye. Le meko inokubangelwa kukubetheka okuqinileyo kwi -fat pad ezantsi kweenyawo okanye esithendeni. Ihlala iphola ngokwayo ngokuhamba kwexesha.
- Ukwaphuka Kwesithende: Ithambo lesithende linokwaphuka ngenxa yengozi enkulu, njengokuwa okanye ingozi yemoto. Iimpawu ziquka iintlungu eziqatha, ukudumba, ukukrweleka, kunye nobunzima bokuhamba.
Izinto onokuzenza ekhaya xa uneentlungu zomlenze eziqhelekileyo
Kwiimeko ezininzi, kukho indlela elula, kodwa esebenzayo kakhulu esinokuyizama ekhaya xa silungisa iintlungu zomlenze. Le ndlela siyibiza ngokuba yi-RICE .
I-RICE imele oku: Ukuphumla , Umkhenkce , Uxinzelelo , kunye noKuphakama .
| Indlela | Kwenziwe ntoni |
|---|---|
| R - Phumla | Phumza umlenze obuhlungu. Nciphisa ukuhamba, ukubaleka, kunye nokuphakamisa kangangoko kunokwenzeka. |
| I – Umkhenkce (Ukunyibilika komkhenkce) | Faka umkhenkce kwindawo ebuhlungu izihlandlo ezininzi ngemini, imizuzu eli-15-20 ngexesha. Oku kuya kunciphisa ukudumba kunye nentlungu. Musa ukubeka umkhenkce ngqo eluswini, wusonge ngelaphu uze uwufake. |
| C - Uxinzelelo | Ukuze unciphise ukudumba, songa indawo ebuhlungu ngebhandishi elastiki. Kodwa ungayiqinisi kakhulu kangangokuba ithintele ukuhamba kwegazi. |
| E - Ukuphakama | Xa uhleli okanye ulele, gcina imilenze yakho iphakanyisiwe, njengakumqamelo, ngaphezu komgangatho wentliziyo yakho. Oku kuya kunciphisa ukudumba. |
2. Intlungu Yeenyawo Ezibuhlungu
Njengesithende, abantu abaninzi bafumana iintlungu kwindawo yonyawo kufutshane neenzwane.
- I-Metatarsalgia: Oku kubuhlungu kunye nokudumba ngaphambili kwebhola yonyawo. Kudla ngokubangelwa kukunxiba izihlangu ezingalinganiyo . Kunokwenzeka nakubantu abadlala imidlalo efana nokubaleka nokutsiba.
- I-Morton's Neuroma: Oku kukuqina kwezicubu ezijikeleze umthambo, odla ngokuba phakathi kweminwe yesithathu neyesine. Oku kunokubangela iintlungu, ukungaziva, okanye imvakalelo engaqhelekanga ngaphambili kwenyawo. Ixhaphake kakhulu kubafazi abanxiba izithende eziphakamileyo nezihlangu eziqinileyo.
- I-Sesamoiditis: Kufuphi nesiseko sonyawo lwethu olukhulu , kukho amathambo amabini amancinci adityaniswe kuphela yimisipha. La abizwa ngokuba yi-'sesamoids'. I-Sesamoiditis yimeko eyenzeka xa imisipha ejikeleze la mathambo yonakele kwaye ivuvukala. Ixhaphake kakhulu kubagijimi kunye nabadanisi be-ballet.
3. Intlungu yeArch
- I-Plantar Fasciitis: Njengoko bekutshiwo ngaphambili, le meko inokuchaphazela isithende kunye nomqolo wonyawo.
- Ii-Aches Eziwileyo (Iinyawo Ezithe Tye): Abanye abantu balahlekelwa yigophe lendalo ( i-arch ) leenyawo zabo, nto leyo ebangela ukuba zithe tyaba. Oku kukwabizwa ngokuba yi-"flat feet." Oku kunokubangela intlungu ezantsi kweenyawo xa uhamba. Le meko inyangwa ngezihlangu ezikhethekileyo, imithambo, kwaye ngamanye amaxesha utyando.
Intlungu Yeenzwane
Iinzwane nazo ziyindawo eqhelekileyo ebangela iintlungu.
- Igawuthi :Olu luhlobo lwesifo samathambo. Xa ubungakanani be-uric acid emzimbeni busanda, iikristale ezincinci zayo zigcinwa kumalungu. Ezi zinokubekwa, ingakumbi kumalungu onyawo olukhulu, kwaye zibangele iintlungu ezinkulu kunye nokudumba.
- I-Bunion : Le yi-protrusion yamathambo ezantsi konyawo olukhulu, ecaleni lonyawo. Le meko idla ngokuvela xa unxiba izihlangu eziqinileyo kwaye uluphala.
- I-Hammertoe: Oku kubonakala ngokuba uzwane lwesibini, lwesithathu, okanye lwesine lugobe phantsi njengesando esiphakathi. Oku kukwangunobangela omkhulu wezihlangu eziqinileyo.
- Uzipho lwezinzwane olukhule ngaphakathi : Oku kulapho uzipho lukhula khona lube lolusu kumacala omabini. Oku kubuhlungu kakhulu kwaye kunokukhokelela kwiintsholongwane.
- Ukuqhekeka kwenzwane: Uzwane lunokuqhekeka ngenxa yokudumba okanye ukuxinwa. Nangona ezinye izaphuko ezincinci ziphola ngokuphumla, ezinye izaphuko ezinzulu zifuna uncedo lwezonyango.
Sifanele siye nini kugqirha ngokuqinisekileyo?
Ukuba amayeza asekhaya awayithomalalisi intlungu, okanye ukuba unezinye zeempawu ezilandelayo, qiniseka ukuba ubona ugqirha wakho.
– Ukuba kukho intlungu enzima eyenza kube nzima ukuma nobunzima emlenzeni.
– Ukuba intlungu inzima kwaye ukudumba kuyanda.
– Ukuba indawo ebuhlungu ibomvu kwaye ivakala ishushu (oku kungaba luphawu losulelo).
– Ukuba unesifo seswekile kwaye wenzakele emlenzeni okanye uneentlungu , musa ukulibazisa.
– Ukuba imo yomlenze ibonakala ngathi itshintshile okanye ukuba kukho ukurhaneleka kokuba ithambo liphulwe.
– Ukuba intlungu ayipheli emva kweentsuku ezimbalwa.
Ugqirha wakho uza kukuxilonga aze, ukuba kuyimfuneko, enze uvavanyo lwe-X-ray okanye olunye uvavanyo ukuze afumanise unobangela wentlungu yakho. Ezinye iimeko, ezifana ne -rheumatoid arthritis (RA) okanye i-psoriatic arthritis (PsA) , zinokufuna amayeza athile (umz., `DMARDs`, `Biologics`). Ngoko ke, kubalulekile ukufuna iingcebiso zonyango ngaphambi kokuba uzixilonge.
Umyalezo Wokuya Ekhaya
- Xa uziva iintlungu emlenzeni wakho, jonga kanye apho ukhoyo. (Ingaba kusesithendeni, embindini wentlambo, okanye ezinzwaneni?)
- Indlela ye-RICE (ukuphumla, umkhenkce, ukucinezelwa, ukuphakamisa) iluncedo kakhulu kwiingozi ezincinci.
- Zithande iinyawo zakho! Nxiba izihlangu ezikhululekileyo ezifanelana kakuhle neenyawo zakho. Kuphephe ukunxiba izihlangu eziphakamileyo nezithende eziqinileyo.
- Ukuba iintlungu zinzima, azipheli kwiintsuku ezimbalwa, okanye ukuba kukho iimpawu ezinje ngokudumba nokuba bomvu , qiniseka ukuba ubona ugqirha wakho.
- Ukuba unezinye izifo, ezifana nesifo seswekile, qaphela nokuba kukho utshintsho oluncinci ezinyaweni zakho.
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