Ingaba i-groin yakho iyakhathaza okanye iyabuhlungu? Masifunde yonke into ngale nto (i-Groin Strain)!

Ngamanye amaxesha, xa sibaleka, sidlala imidlalo, okanye senza into enzima emizimbeni yethu, singaziva iintlungu ezibukhali kwindawo yesisu (oko kukuthi, phantsi kwesisu, apho imilenze idibana khona), akunjalo? Kuvakala ngathi iqhuma lenyama liqengqelekile, ngathi kukho into ekhutshwa ngaphakathi. Oku kudla ngokubizwa ngokuba yi-groin strain, okanye njengoko oogqirha bekubiza njalo (Groin Strain) . Oku kunokuba ngamava acaphukisayo kakhulu, ngakumbi kwabo babalekayo, batsibayo, okanye badlala imidlalo. Kodwa akukho nto ifanele ixhalabise ngayo, masithethe ngale nto ngokweenkcukacha ezithe vetshe kwaye namhlanje.

Yintoni kanye kanye iGroin Strain?

Ngamafutshane, ukutsaleka kwemisipha yesisu kukwenzakala kwemisipha kwindawo yakho yesisu. Imisipha emizimbeni yethu yenziwe ngamawaka eemicu ezincinci nezincinci . Kuxa le micu inwebeka kwaye ifinyela apho sikwaziyo ukushukuma nokushukuma.

Cinga ngentambo entsha ye-bungee. Iguquguquka kwaye yolulekile kangakanani? Yileyo indlela enempilo ngayo inyama. Kodwa ngoku cinga ngentambo endala ye-bungee egugileyo. Kwenzeka ntoni ukuba uyitsala ngamandla ngequbuliso? Imicu yerabha ekuyo iyaqhekeka kwaye yaphuke, akunjalo? Yileyo indlela inyama yethu ekhula ngayo. Ukuba uyitsala ngamandla kakhulu, ukuba ngequbuliso ufumana ukutsalwa okunganyamezelekiyo , okanye ukuba uqhubeka usebenzisa uhlobo olufanayo loxinzelelo, imicu ethambileyo kwezi nyama inokukrazuka kwaye yaphuke. Oku sikubiza ngokuba 'yi-strain', okanye ngesiSinhala, 'i-meat strain' okanye 'i-twist'.

Indawo yakho yemihlunu yenziwe ngamaqela amathathu amakhulu emisipha. Ezi zimisipha zakho zesisu esisezantsi, izihlunu ze-iliopsoas, ezidibanisa umqolo wakho nezinqe zakho nemilenze, kunye nezihlunu ezintandathu ze-adductor, ezikwizinqe zakho nasemathangeni. Ukuba kukho nayiphi na kwezi zihlunu ezenzakeleyo, imisipha yemihlunu inokwenzeka.

Ingaba ezi ntlungu zemiqolo zinokuba zimbi kangakanani? Ngaba zikhona iintlobo zazo?

Ewe, oogqirha bahlulahlula ezi (Groin Strains) ngokobunzima bazo. Njengokuba benika 'amabakala' xa benika amabakala esikolweni. Kukho amabakala amathathu aphambili:

• Ibanga loku-1 (Eliphantsi): Eli lelona cala lincinci. Kukho ukutsalwa okuncinci kwimisipha. Kusenokuba kukho iintlungu ezithile kwimiqolo, mhlawumbi nokudumba okuncinci . Kodwa akunzima kakhulu ukuhambisa umlenze okanye ukuhamba. Ingaphola kwiintsuku ezimbalwa ukuya kwiveki.
• Ibanga lesi-2 (Eliphakathi): Kulapho imisipha yonakele khona ngakumbi. Kukho iintlungu ezingaphezulu, ukudumba, mhlawumbi nokukrweleka okanye umbala oluhlaza okwesibhakabhaka kuloo ndawo. Kunzima ukuhambisa umlenze, ukuhamba, kwaye ngakumbi ukutsala umlenze ngaphakathi. Kungathatha iiveki ezininzi ukuphola.
• Ibanga lesi-3 (Elinzima): Eli lelona tyala linzima kakhulu. Inyama iphantse yakrazulwa ngokupheleleyo, mhlawumbi yahlukana nethambo.Kukho iintlungu eziqatha, ukudumba okuninzi. Kunzima ukuhamba. Kwimeko enjalo, kungathatha iinyanga ezininzi ukuba umntu aphile ngokupheleleyo, kwaye ngamanye amaxesha utyando lunokufuneka.

Ixhaphake kangakanani le (iGroin Strain)?

Uxinzelelo lwemisipha luxhaphake kakhulu, ingakumbi phakathi kwabadlali. Uxinzelelo lwemiqolo yenye yezona zinto zixhaphakileyo kubadlali. Ngoko ke ukuba ungumdlali wezemidlalo, kubaluleke kakhulu ukuqaphela oku.

Zithini iimpawu zoxinzelelo lwemiqolo? Ivakala njani?

Ukuba une-groin strain, unokufumana enye okanye ngaphezulu kwezi mpawu:

• Intlungu: Olu luphawu oluphambili. Usenokuziva iintlungu kwindawo yesinqe, ngaphakathi kwethanga. Kunokubakho iintlungu ezibukhali nezihlabayo emva kokwenzakala .
• Ubunzima bokushukumisa umlenze okanye isinqe: Intlungu inokwanda xa utsala umlenze phambili, ecaleni, uhamba, okanye ubaleka.
• Ubuthathaka bemisipha: Umlenze owonzakeleyo usenokuvakala ngathi ubuthathaka kancinci.
• Ukugruzuka okanye ukutshintsha kombala wolusu: Kwiimeko ezinzima, ulusu kwindawo eyonzakeleyo lunokuba luhlaza okwesibhakabhaka okanye mfusa.
• Ukudumba: Indawo eyonzakeleyo ingadumba.
• Ukuqaqamba kwemisipha: Ngamanye amaxesha izihlunu ezonakeleyo zinokuqaqamba ngokungacwangciswanga, nto leyo enokubangela iintlungu ezibukhali.

Uxinzelelo lwemiqolo ludla ngokuvakala njengentlungu ebukhali nekhawulezileyo, ingakumbi ngexesha lokwenzakala. Kungavakala ngathi kukho into "ekrazukayo" ngaphakathi.

Kwenzeka njani ukuba i-groin tension ibe nzima? Zithini izizathu?

Ukuxinana kwemisipha kwenzeka xa izihlunu ziphantsi koxinzelelo okanye ukuxinana okugqithisileyo, okanye xa kuqokelelwa ukwenzakala okuncinci okuqhubekayo. Kukho izizathu ezininzi eziphambili:

• Ukulimala kwezemidlalo: Le yeyona nto ixhaphakileyo. Oku kunokwenzeka ngakumbi kwimidlalo efuna ukubaleka, ume, utshintshe indlela, okanye utsibe ngequbuliso. Umzekelo, xa ubaleka ngequbuliso ukuze ubambe ibhola kwikhilikithi, xa ujika ngequbuliso kwicala kwibhola ekhatywayo, okanye xa utsiba phezulu nasezantsi kwibhasikithi.
• Ukulimala okuphindaphindwayo: Oogqirha ngamanye amaxesha babiza ezi "microtraumas." Oku kuthetha ukuba xa uqhubeka usenza intshukumo efanayo, ukwenzakala okuncinci kwimisipha kuyaqokelelana kuze kube yingxaki enkulu.
• Ukubetheka ngqo emqolo: Ukubetheka okuqatha ngequbuliso kwindawo yemqolo kungonakalisa izihlunu.

Ngubani osengozini enkulu yokufumana i-Groin Strain?

Nabani na unokufumana uxinzelelo lwemiqolo. Nokuba awudlali imidlalo okanye awuzilolongi rhoqo, usenokufumana uxinzelelo lwemiqolo ukuba ngequbuliso wenza into enzima kakhulu emzimbeni wakho (umz., ukuphakamisa into enzima).

Kodwa,Abadlali bezemidlalo basengozini enkulu, ingakumbi abo babandakanyeka kwimidlalo efana nale:

• Ihoki
• Ibhola ekhatywayo (ibhola ekhatywayo, ibhola ekhatywayo)
• Ibhola yomnyazi
• Ibhola yomnyazi
• Imidlalo efana nokutsiba okude kunye nokugquma ngepali
• Nawuphi na umdlalo wokubaleka okanye wokutsiba

Le midlalo ibeka uxinzelelo olukhulu kwimisipha esesinqeni kuba kufuneka itshintshe isantya, ime, ijike, ize itsibe ngequbuliso.

Ugqirha ufumanisa njani oku njengoxinzelelo lwemiqolo?

Xa usiya kugqirha oneentlungu zemiqolo, into yokuqala aza kuyenza kukubuza imibuzo aze akwenze uvavanyo lomzimba.

• Izinto oza kubuzwa zona: Iqale njani intlungu? Ngaliphi ixesha? Zeziphi izinto ezenza intlungu ibe mandundu? Zeziphi ezinye iimpawu onazo? Ugqirha uza kukubuza le mibuzo. Kubaluleke kakhulu ukumxelela ngqo into obuyenza ngaphambi kokuba intlungu iqale.
• Uvavanyo lomzimba: Ugqirha uza kuyiva indawo yakho yangaphakathi kunye nethanga ukuze ajonge ukudumba kunye nokukrweleka. Baza kukucela ukuba ushukumise umlenze wakho ngeendlela ezahlukeneyo ukuze uve iintlungu kunye namandla emisipha.

Zeziphi iimvavanyo ezikhethekileyo ezenziwayo koku?

Uninzi lwexesha, ukuxinana kwemisipha yesisu kunokufunyaniswa ngokuhlolwa komzimba. Nangona kunjalo, ngamanye amaxesha, ugqirha angenza uvavanyo olufana nolu ukuze afumanise ubunzulu bokwenzakala okanye ukuthintela enye ingxaki:

• Iskeni ye-ultrasound: Oku kungasetyenziselwa ukubona ukuba kukho ii-ligaments ezikrazukileyo, ukwakheka kolwelo, okanye umonakalo we-tendon.
• Ii-X-reyi: Ii-X-reyi zinokunceda ukubona ukuba ukwenzakala okubangele ukukrazuka kwemisipha kubangele nawuphi na umonakalo (umz., ukwaphuka) emathanjeni akuloo ndawo.
• I-MRI Scan (MRI - Magnetic Resonance Imaging): Oku kungabonisa ngokucacileyo ubungakanani bemisipha okanye imisipha ekrazukileyo, amathambo aphukileyo, kunye nokopha ngaphakathi.

Uyinyanga njani ingxaki ye-groin?

Iindaba ezimnandi zezokuba uninzi lweengxaki zemiqolo zinokunyangwa ngamayeza alula asekhaya. Oogqirha bakubiza oku ngokuthi yindlela yeRICE . Kulula ukuyikhumbula:

• R - Ukuphumla:
• Yintoni omawuyenze? Yeka ngoko nangoko nayiphi na imisebenzi yomzimba obuyenza emva kokwenzakala. Kuphephe ukubaleka, ukutsiba, okanye ukudlala iintsuku ezimbalwa.
• Kutheni kunjalo? Ukuba uqhubeka nokwenza loo nto, izicwili ezonakeleyo zinokonakala ngakumbi kwaye zinokulibazisa ukuphola.
• I - Umkhenkce (Ukunyibilika komkhenkce):
• Yintoni omawuyenze? Beka ipakethe yomkhenkce kwindawo yesisu eyonzakeleyo. Malunga nemizuzu eli-10-15 ngexesha. Malunga kanye ngeyure ngosuku lokuqala. Emva koko, kathathu ukuya kane ngemini kwanele.
• Kubalulekile: Musa ukufaka umkhenkce ngqo eluswini. Yisonge ngelaphu elincinci okanye itawuli. Kungenjalo, inokonakalisa ulusu.
• C - Uxinzelelo:
• Yintoni omawuyenze? Oku kuya kunceda ekunciphiseni ukudumba nokulawula ukopha okuya kwindawo eyonzakeleyo. Songa ibhandishi elastiki ujikeleze indawo yethanga, udlule emqolo, kodwa ungaqini kakhulu. Okanye unganxiba iibhulukhwe ezimfutshane zokucinezela, ezifana nezo zifumaneka kwiikhemesti.
• Kutheni kunjalo? Oku kunciphisa ukudumba kwaye kulawula neentlungu kancinci.
• E - Ukuphakama:
• Yintoni omawuyenze? Nanini na xa kunokwenzeka, zama ukugcina umlenze owonzakeleyo ungaphezulu kwenqanaba lentliziyo yakho. Xa ulele phantsi, beka imiqamelo emibini okanye emithathu phantsi komlenze wakho.
• Kutheni kunjalo? Oku kunceda ekunciphiseni ukudumba.

Ukuba unengxaki yokuhamba ngeenyawo kwiintsuku zokuqala zolu nyango lwe-RICE, ugqirha wakho unokukucebisa ukuba usebenzise iintonga okanye i-walker.

Ngaba utyando luza kufuneka?

Utyando alufuneki rhoqo xa kukho ukuxinana kwemisipha yesisu. Uninzi lweemeko luyaphela ngonyango lwe-RICE kunye nokuphumla okukhankanyiweyo apha ngasentla. Nangona kunjalo, kwiimeko ezinzima, ezifana nebanga lesi-3, apho imisipha ikrazukile ngokupheleleyo okanye imisipha ihlukane nethambo , kunokufuneka utyando ukuze uyidibanise kwakhona. Ugqirha wakho uya kugqiba ukuba ufuna utyando na, kwaye ukuba kunjalo, loluphi uhlobo.

Lithini iyeza lale nto?

Ugqirha wakho unokukunika amayeza okuthomalalisa iintlungu kunye namayeza okulwa nokuvuvukala ukunceda ukunciphisa iintlungu kunye nokudumba. Iindidi eziqhelekileyo zamayeza zibizwa ngokuba yi-NSAIDs (Non-Steroidal Anti-Inflammatory Drugs). Imizekelo ibandakanya i-ibuprofen kunye ne-naproxen. Nangona kunjalo, musa ukuthatha la mayeza kangangeentsuku ezingaphezu kwe-10 ngaphandle kokubonisana nogqirha. Ugqirha wakho uza kukuxelela amayeza afanelekileyo kunye nomlinganiselo wemeko yakho.

Yintoni onokuyilindela emva koku (Uxinzelelo Lwemiphunga)?

Uninzi lweengxaki zemiqolo ziya kuphola ngokupheleleyo. Uza kuphinda ufumane amandla akho angaphambili kunye nokukwazi kwakho ukuhambisa umlenze wakho. Nangona kunjalo, kunqabile kakhulu, ingakumbi xa kukho ukwenzakala okukhulu (kwiBanga lesi-3), abanye abantu banokuba nobuthathaka bemisipha ixesha elide okanye ukuncipha kokuhamba. Yingakho kubalulekile ukufumana unyango olufanelekileyo kunye nokuphumla ude uphile ngokupheleleyo.

Kuza kuthatha ixesha elingakanani ukuphiliswa?

Ixesha elithathwayo ukuze ukuxinwa kwemisipha yesisu kuphole lixhomekeke kubukhali (oko kukuthi, izinga) lokwenzakala.

• Ibanga loku-1 (imeko engaphantsi): Ihlala iphola kwiveki okanye ezimbini.
• Ibanga lesi-2 (imeko ephakathi): Kungathatha malunga neeveki ezi-3 ukuya kwezi-6 ukuphiliswa ngokupheleleyo.
• Ibanga lesi-3 (imeko enzima): Olu hlobo lwesimo lungathatha iinyanga ezi-3 ukuya kwezi-4, okanye nangaphezulu, ukuba luphiliswe.

Eyona nto ibalulekileyo kukuba, musa ukungxama!Nokuba uzive ungcono kancinci, ungaqali ukudlala imidlalo, ukubaleka, okanye ukutsiba kwakhona de ugqirha wakho akuxelele ukuba wenze njalo. Kungenjalo, ungenzakala kwakhona kwaye ulibale ngakumbi ukuba uphile.

Ngaba andizukukwazi ukuya esikolweni okanye emsebenzini ngenxa yesi sizathu?

Kwiimeko ezininzi, ukuba unokwenza umsebenzi wakho wesikolo okanye weofisi ngelixa uhleli, akuyi kufuneka uyeke ngenxa yoxinzelelo lwemiqolo. Nangona kunjalo, ukuba umsebenzi wakho ufuna ukuba uhambe, uphakamise iintsimbi, ubaleke, okanye utsibe, ugqirha wakho unokukucebisa ukuba uthathe iintsuku ezimbalwa uphumle. Buza ugqirha wakho ukuba zeziphi iintlobo zemisebenzi ekufuneka uziphephe okwethutyana.

Ungayithintela njani intlungu ye-groin?

Bathi, “Ukuthintela kungcono kunokunyanga.” Ngoko ke, kukho izinto ezimbalwa onokuzenza ukuthintela ukutsaleka kwemisipha yesinqe:

• Zifudumeze kakuhle ngaphambi kokuba uzilolonge okanye udlale imidlalo: Ngaphambi kokuba wenze nantoni na enzima, yenza umthambo olula ukuze ufudumale umzimba wakho malunga nemizuzu emi-5 ukuya kweli-10. Izinto ezifana nokubaleka, ukutsiba ii-jack, njl.
• Yolula kakuhle: Yolula umzimba, ingakumbi kwiindawo ezingaphakathi kwesisu nasemathangeni. Kodwa khumbula, musa ukuzolula kakhulu kangangokuba uzive iintlungu.
• Yandisa ukuguquguquka: Okukhona izihlunu zakho ziguquguquka ngakumbi, kokukhona zinokolula ngaphandle kokukrazuka. Izinto ezifana neyoga zinokunceda koku.
• Kancinci kancinci yonyusa ubukhali boqeqesho lwakho: Musa ngequbuliso ukuya kwimithambo enzima kakhulu ukuba umzimba wakho ukwazi ukuyilawula. Kancinci kancinci yonyusa ubukhali nobude boqeqesho.
• Sebenzisa izixhobo ezifanelekileyo: Nxiba izihlangu kunye nempahla efanelekileyo xa udlala imidlalo.
• Nika umzimba wakho ikhefu: Xa uzilolonga rhoqo, izihlunu zakho ziyabuthathaka. Ngoko ke phumla ngokwaneleyo.

Ngaba udinga ukubona ugqirha?

Ngaba kufuneka uye kugqirha ngokukhawuleza ukuba uneentlungu zemiqolo? Nantsi into omawuyenze:

• Ukuba unentlungu ebuhlungu, ukudumba, okanye ubunzima bokuhamba, qiniseka ukuba ubonana nogqirha.
• Ukuba intlungu ayipheli emva kweveki okanye ezimbini zonyango lwe-RICE ekhaya, okanye ukuba intlungu iyanda, kungcono ukubona ugqirha.

Ufanele uye nini esibhedlele (ETU) ngoko nangoko?

Ukuba unayo nayiphi na kwezi mpawu, yiya kwigumbi likaxakeka (ETU) ngokukhawuleza:

• Ukuba kukho ukopha okuvela kwindawo yempumlo.
• Ukuba awukwazi ukushukumisa umlenze okanye isinqe sakho konke konke.
• Ukuba ukudumba akuyeki kwaye kuyaqhubeka okanye kuya kuba mandundu.
• Ukuba umlenze uziva ubanda, okanye ukuba umbala wolusu uyatshintsha (uluhlaza okwesibhakabhaka/umthubi).
• Ukuba une-hayindwo okanye ukurhawuzelela emilenzeni yakho.
• Ukuba ufumana ukubethwa okuqatha emqolo, okanye ukuba uwa uvela phezulu.

Yeyiphi imibuzo ebalulekileyo ekufuneka uyibuze ugqirha?

Xa usiya kugqirha, ungalibali ukubuza le mibuzo:

• Ingaba ndinengxaki yokuxhuzula imisipha okanye enye into?
• Ndingumgangatho onjani (ubunzima)?
• Luhlobo luni lonyango endiludingayo?
• Kuza kufuneka ndiphumle ixesha elingakanani?
• Zeziphi izinto ekufuneka ndiziphephe de ndibe ndiphilile?
• Ndingaqala nini ukudlala kwakhona?

Ingaba 'Uxinzelelo Lwemiphunga' kunye 'Nokutsalwa Kwemiphunga' zizinto ezimbini ezahlukeneyo?

Hayi. La ngamagama amabini achaza imeko efanayo. Abanye abantu bayibiza ngokuba yi-'Groin Strain', abanye bayibiza ngokuba yi-'Pulled Groin'. Kwakhona, i-'Strained Groin' kunye ne-'Torn Groin' ziyafana. Iimpawu, unyango, yonke into iyafana.

Ngaba ungahamba unesihlunu esibuhlungu?

Uninzi lwabantu lunokuhamba kancinci xa lunoxinzelelo lwemiqolo, ingakumbi ukuba incinci okanye iphakathi. Nangona kunjalo, ukuba uziva iintlungu, musa ukuzinyanzela ukuba uhambe. Kwakhona, kufuneka uyeke ukubaleka, ukuzilolonga, okanye ukudlala imidlalo ngokupheleleyo de imisipha iphole. Ukuzilolonga kwakhona ngaphambi kokuba iphole ngokupheleleyo kunokwenza umonakalo ube mandundu kwaye kwandise ixesha lokuphola.

Yintoni umahluko phakathi kwe (Groin Strain) kunye ne (Sports Hernia)?

Nangona zombini zinokubangela iintlungu kwindawo yesinqe, ezi ziimeko ezimbini ezahlukeneyo.

• Uxinzelelo lwemiqolo lukrazula imicu yemisipha yemiqolo. Lunokunyangeka ngamayeza asekhaya (RICE).
• (I-Sports Hernia) , ngamanye amaxesha ebizwa ngokuba yi-"Athletic Pubalgia", ibangelwa kukonakala okanye ubuthathaka kwiindawo ezinzulu zodonga olusezantsi lwesisu okanye imisipha edibanisa izihlunu zesisu nethambo lesinqe. Intlungu evela koku inokuba yeyokwexesha elide (engapheliyo). Abantu abane-(Groin Strain) rhoqo banamathuba amaninzi okufumana i-(Sports Hernia).

Ukuba uneentlungu zemiqolo, kungcono ukubona ugqirha ukuze afumanise ukuba ingaba yingxaki yemiqolo, yi-hernia yezemidlalo, okanye yinto enye. Emva koko unokuqalisa unyango olufanelekileyo.

Umyalezo Wokuya Ekhaya

Ukulimala kwemisipha yesisu yinto eqhelekileyo, ingakumbi kubadlali bezemidlalo. Kuxhaphake kakhulu kwimidlalo efana nehoki kunye nebhola ekhatywayo, kodwa kunokwenzeka nakubani na. Ukuba uneempawu ezifana nentlungu okanye ukudumba kwemisipha yesisu, bona ugqirha.

Ukungazilolongi imidlalo nemidlalo kuyakhathaza. Kodwa musa ukukhawulezisa ukuchacha kwakho. Yiba nomonde de ugqirha wakho akuxelele. Nika izihlunu zakho zemiqolo ixesha lokuphola. Nje ukuba zipholile ngokupheleleyo, ungabuyela kwimidlalo nemithambo oyithandayo. Mamela umzimba wakho kwaye ungazityhaleli ngaphaya kwemida yakho. Ukubeka uxinzelelo olungakumbi kwimiqolo eyonzakeleyo kunokwenza nokuba ukwenzakala okuncinci kube kukhulu kwaye kuthathe ixesha elide ukuphola.

Ngoko ke, lumka, ufumane unyango olufanelekileyo, kwaye uphumle ude uphile ngokupheleleyo!

Intlungu yemiqolo , ukutsalwa kwemisipha, ukwenzakala kwezemidlalo, unyango lweRICE, ukwenzakala kwemisipha, ukutsalwa kwemisipha