Sonke sibaleka imini yonke. Ngoko ke kuqhelekile ukuziva ubuhlungu nokudinwa emilenzeni yakho ekupheleni kosuku. Kodwa ngamanye amaxesha le ntlungu inokuba ngaphezu kokudinwa nje. Ngaba unentlungu engapheliyo ezinyaweni zakho, ezithendeni, ezinzwaneni, okanye phezulu kweenyawo zakho? Ngoko ke kungcono ukungayinaki. Kuba kusenokuba kukho isizathu sezonyango emva kwayo ekufuneka sisinike ingqalelo.
Kutheni imilenze yam ibuhlungu ngolu hlobo? Zithini izizathu eziqhelekileyo?
Akukho nto inye ebangela iintlungu zeenyawo, zininzi. Makhe sijonge ezinye zezona zizathu ziphambili nezixhaphakileyo.
- Ukuma ixesha elide: Ukuba kufuneka ume ixesha elide emini ngenxa yomsebenzi okanye eminye imisebenzi, iinyawo zakho zinokuba noxinzelelo kwaye zibe buhlungu.
- Ukwaluphala: Njengoko sikhula, amalungu ethu, imisipha, kunye namathambo ethu aya ebuthathaka kancinci kancinci, nto leyo enokubangela iintlungu.
- Ukwenzakala: Intlungu inokubakho xa udlala imidlalo, uhamba, okanye ngenxa yengozi, njengomlenze otyumkileyo okanye ithambo elaphukileyo.
- Ukusebenzisa kakhulu: Ukuhamba, ukubaleka, okanye ukuqala umthambo omtsha kunokubangela uxinzelelo olungapheliyo ezinyaweni zakho.
- Ukutyeba kakhulu: Xa utyeba kakhulu, imilenze yakho ithwala ubunzima obukhulu. Ingakumbi ukuba i-body mass index yakho (BMI) ingaphezulu kwama-30, usengozini enkulu yokuba neentlungu zeenyawo.
- Ukunxiba izihlangu ezingafanelekanga: Ukunxiba izihlangu eziqinileyo, ezingakhululekiyo, okanye ezinezithende eziphakamileyo yeyona nto ibangela iintlungu zeenyawo. Kunjalo nangokunxiba izihlangu ezingafanelaniyo nemilo yeenyawo zakho.
Isizathu singahluka ngokuxhomekeke kwindawo apho intlungu ikhoyo.
Ukuba uyazi kakuhle apho umlenze wakho ubuhlungu khona, kulula ukuqikelela ukuba yintoni ebangela loo nto. Makhe sijonge ezona zinto ziqhelekileyo ezibangela iintlungu kwiindawo ezahlukeneyo.
| Indawo apho intlungu ivakala khona | Izizathu eziphambili ezinokubakho |
|---|---|
| Inxalenye ephezulu yonyawo | Ukukrala, i-Tendonitis, i-Osteoarthritis, i-Gout |
| Wedwa | I-Plantar fasciitis, i-Morton's neuroma, iinyawo ezithe tyaba, ii-corns, ii-calluses, ii-plantar warts, ii-bunions |
| Icala lenyawo | I-Bursitis, iiBunions, i-Peroneal tendonitis, ukuqhekeka koxinzelelo |
| Izithende | I-Plantar fasciitis, i-Achilles tendonitis, i-Bursitis, i-Heel fracture |
| Iminwe | Uzipho lwezinzwane olukhule ngaphakathi, iBunion, iGout , iiHammertoes, unyawo oluphukileyo |
| Intlungu enxulumene nemithambo-luvo (ukudumba, ukungaziva mnandi) | I-peripheral neuropathy, i-diabetes-related neuropathy, i-Tarsal tunnel syndrome, i-Sciatica |
Ugqirha unyanga njani oku?
Xa usiya kugqirha, uza kuqala akubuze imibuzo embalwa aze ahlole unyawo lwakho. Angayalela ne-X-ray. Ngokwesiqhelo, ugqirha angakubuza izinto ezifana nezi:
- Ungandibonisa kanye apho kubuhlungu khona?
- Le ntlungu iqhubeka ixesha elingakanani?
- Ingaba iintlungu ziyanda ngamaxesha athile osuku okanye xa kusenziwa imisebenzi ethile?
- Ngaba wakha waba nentlungu enje ngaphambili?
Ngokusekelwe kolu lwazi, ugqirha wakho uya kukucebisa unyango olufanelekileyo kuwe. Oku kungabandakanya:
- Ii-Orthotics: Izixhobo ezikhethekileyo ezinokufakwa ngaphakathi kwezihlangu ukuze zinike inkxaso engcono yonyawo.
- Iinaliti zeSteroid: Iinaliti ezinikwa ukunciphisa iintlungu nokudumba ngokukhawuleza.
- Ulungiso lwenyama:Ukuzilolonga okukhethekileyo okuqinisa izihlunu zemilenze nokwandisa ukuguquguquka.
- Izihlangu ezikhethekileyo: Ukucebisa izihlangu ezifanelana nemilo kunye nemeko yonyawo lwakho.
- Ukususwa kweentsumpa okanye iimbotyi.
- Iintsimbi okanye ii-splint zisetyenziselwa ukwaphuka kwamathambo.
- Kwezinye iimeko, utyando (utyando lweenyawo).
Yintoni enokwenziwa ekhaya ngenxa yale ntlungu?
Kukho izinto ezilula onokuzenza ekhaya ukunceda ukunciphisa iintlungu ude ubone ugqirha okanye ngexesha lonyango.
- Nxiba izihlangu ezifanelekileyo: Khetha izihlangu ezilungele iinyawo zakho kwaye zixhaswe kakuhle yi-arch.
- Gcina iinyawo zakho ziphakanyisiwe: Xa uhleli esitulweni, ukuba kunokwenzeka, gcina iinyawo zakho ziphakanyisiwe kwesinye isitulo. Oku kuya kunciphisa ukudumba.
- Faka umkhenkce: Beka ipakethe yomkhenkce egqunywe ngelaphu kwindawo ebuhlungu nedumbileyo malunga nemizuzu eli-15-20.
- Ziphephe izinto eziyandisa intlungu: Ziphephe izinto eziyandisa intlungu: Zigcine kude nemisebenzi equka ukubaleka, ukutsiba, kunye nokuma ixesha elide ide intlungu iphucuke.
- Iipilisi zokunciphisa iintlungu: Ungasebenzisa okwethutyana izipilisi zokunciphisa iintlungu ezifana neParacetamol okanye i-Ibuprofen. Kodwa qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba uqhubeke nokusela amayeza.
Eyona nto ibalulekileyo kukuphepha ukungawunanzi umva intlungu. Ingakumbi ukuba unesifo esifana nesifo seswekile, neentlungu ezincinci ezinyaweni zakho kufuneka zilungiswe ngoko nangoko.
Ndifanele ndimbone nini ugqirha?
Nangona iintlungu zeenyawo ziqhelekile, ngamanye amaxesha kubalulekile ukufuna uncedo lwezonyango ngokukhawuleza. Ukuba unale mpawu, bonana nogqirha ngokukhawuleza.
- Intlungu ehlala ixesha elingaphezu kweeveki ezimbini.
- Ukuqala ngequbuliso kwentlungu enzima.
- Intlungu emva kwengozi okanye ukwenzakala.
- Intlungu ihamba neempawu zosulelo ezifana nokubomvu, ukudumba, okanye umkhuhlane enyaweni .
- Unesifo seswekile okanye esinye isifo esichaphazela ukujikeleza kwegazi.
Wenza ntoni ukuba imilenze yakho ibuhlungu ngenxa yokuma imini yonke?
Ukuba umsebenzi wakho ufuna ume imini yonke, la macebiso aya kuba luncedo kuwe.
- Sebenzisa i-orthotics ukuba kunokwenzeka.
- Xa ufika ekhaya, phakamisa iinyawo zakho uphumle.
- Yongeza ityuwa kwisitya samanzi afudumeleyo kancinci uze untywilisele iinyawo zakho kuso.
- Indlela elungileyo yokuphulula umzimba kukubeka ibhola yetenisi phantsi kweenyawo zakho uze uyiqengqele kancinci.
Yintoni onokuyenza ekhaya xa unentlungu yemithambo-luvo?
Ukuba unentlungu enxulumene nemithambo-luvo, njengokutsha okanye ukuba ndindisholo, zama ezi zinto.
- Soloko uphumla kancinci kwaye unike iinyawo zakho inkululeko ethile.
- Sebenzisa ipakethe yomkhenkce ukunciphisa ukudumba.
- Nxiba iikawusi zokucinezela ukuphucula ukujikeleza kwegazi nokunciphisa ukudumba.
- Hlikihla iinyawo zakho rhoqo.
Asisoloko sicinga kakhulu ngeenyawo zethu. Kodwa kuphela xa zibuhlungu apho siqonda khona ukuba zimbi kangakanani. Ngamanye amaxesha unobangela wentlungu uyabonakala, ngamanye amaxesha kunzima ukufumana unobangela. Ukuba intlungu yeenyawo zakho ayipheli nokuba wenza ntoni na, musa ukulinda ixesha elide ubone ugqirha. Unokufumana unobangela, akhulule intlungu yakho, aze akuncede uzive ungcono kwakhona.
Umyalezo Wokuya Ekhaya
- Nangona iintlungu zeenyawo ziqhelekile, ungaze uzityeshele ukuba ziyaqhubeka okanye zinzima.
- Qiniseka ukuba uqhagamshelana nogqirha ukuze ufumane unobangela ochanekileyo wentlungu yakho.
- Kubalulekile ukunxiba izihlangu ezikulingana kakuhle, ezikhululekileyo, nezinenkxaso efanelekileyo. Ziphephe izihlangu eziphakamileyo neziqinileyo kangangoko unako.
- Ukuba unezinye izifo, ezifana nesifo seswekile, kufuneka ulumke kakhulu ngempilo yeenyawo zakho. Xela ugqirha wakho naluphi na utshintsho, nokuba luncinci kangakanani na.
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