Ngaba ngequbuliso ubetheke yibhola ngelixa udlala? Okanye uwele ndaweni ithile waza isandla sakho sanamathela phantsi? Mhlawumbi umnwe wakho wanamathela emnyango. Kuqhelekile ukuba umnwe wakho uqine, udumbe, kwaye ube buhlungu ngamaxesha anje. Oku sikubiza ngokuba 'ngumnwe oxineneyo' okanye 'ngumnwe oxineneyo'. Nangona abantu abaninzi bekubiza ngokuba 'ngumnwe oxineneyo,' ngamanye amaxesha kunokuba nzulu kunokuba ucinga. Ngoko ke, masithethe ngale nto namhlanje.
Yintoni kanye kanye umnwe oxineneyo?
Ngamafutshane, umnwe otyumkileyo kukwenzakala kwezicubu ezithambileyo emnweni wakho. Ngokukodwa, ii-ligaments ezidibanisa amathambo eminwe yethu kwaye zinika amandla kumalungu ziyanwebeka kakhulu. Cinga ngebhanti yerabha. Ingatsalwa ngokuqhelekileyo, kodwa kwenzeka ntoni ukuba uyitsale ngequbuliso kakhulu okanye kakhulu? Inokukrazuka kwaye yonakale. Kwenzeka into efanayo kwi-ligaments kwiminwe yethu.
Olu hlobo lokwenzakala lunokwenzeka xa udlala imidlalo, usiwa, okanye usenza umsebenzi oqhelekileyo. Nangona uninzi lwexesha lunokunyangelwa ekhaya, kwezinye iimeko, kufuneka unyango.
Ngaba kukho amanqanaba obunzima bokuqiniswa oku?
Ewe, ngokuqinisekileyo. Ugqirha uza kuhlola umnwe wakho aze awunike amanqaku ngokobunzima bawo. Oku kuya kwenza unyango lube lula.
| Ibanga | Inkcazo |
|---|---|
| Ibanga loku-1 | Kukho ukukrazuka okuncinci kwimisipha. Oko kuthetha ukuba kubekho ukolula okuncinci. Kodwa ilungu lizinzile. Oko kuthetha ukuba akukho ndawo ingako yokuba amathambo ahambe. |
| Ibanga lesi-2 | I-ligament ikrazukile phakathi. Ilungu alizinzanga kancinci. Oko kuthetha ukuba amathambo anokuhambahamba kancinci. |
| Ibanga lesi-3 | Le yeyona meko inzima kakhulu. I-ligament ikrazukile ngokupheleleyo. Ilungu alizinzanga kakhulu. Oku kuthetha ukuba amathambo anokushukuma kwaye atyibilike lula. Ngamanye amaxesha oku kunokukhokelela ekuqhekekeni kwelungu. |
Yintoni umahluko phakathi komnwe otyumkileyo nomnwe owaphukileyo?
Abantu abaninzi bayabhidanisa ezi zinto zimbini kuba iimpawu zazo zombini ziyafana kakhulu. Nangona kunjalo, kukho umahluko ocacileyo phakathi kwezi zinto zimbini. Ukukruneka kukwenzakala kwezicubu ezithambileyo. Ukuqhekeka kukwenzakala kwethambo. Ukuba ithambo laphukile, ngokuqinisekileyo kufuneka ufune uncedo lwezonyango ngokukhawuleza.
Eyona nto ibalulekileyo kukuba, ukuba awuqinisekanga ngomahluko phakathi kwezi zimbini, cinga ukuba inokuba lithambo elaphukileyo kwaye uye kugqirha ngokukhawuleza .
Itheyibhile engezantsi yenza umahluko phakathi kwezi zimbini ucace ngakumbi.
| Uphawu | Umnwe oQhelekileyo | Umnwe Ophukileyo |
|---|---|---|
| Intlungu | Kukho intlungu, kodwa idla ngokunyamezeleka. | Kusenokubakho iintlungu ezinzima kakhulu, ezinganyamezelekiyo . |
| Ukufuduka | Kunzima kwaye kubuhlungu ukugoba nokuvuleka, kodwa ungayishukumisa kancinci. | Ihlala ingakwazi ukuhamba. |
| Imilo | Ukudumba kwenza ibonakale inkulu, kodwa imilo yomnwe iqhelekile. | Umnwe unokuba ugobile, woluleke, okanye ufane ngendlela engaqhelekanga . |
| Ezinye iimpawu | Ukudumba, ukuba bomvu, ukuqina. | Ukongeza ekudumbeni, ukukrweleka okukhulu (ukuba mnyama) kunye nokuba ndindisholo kunokubakho. |
Yintoni ebangela oku?
Zininzi izizathu zokuba umnwe unamathele. Ezi zinto zixhaphake kakhulu kubomi bethu bemihla ngemihla.
- Xa udlala imidlalo: Ukubetha umnwe wakho, ingakumbi xa uzama ukubamba ibhola. Oku kudla ngokwenzeka kubantu abadlala imidlalo efana nekhilikithi, i-volleyball, i-netball, kunye ne-basketball.
- Ukuwa: Ukuwa nokubetha isandla sakho xa uhamba okanye ubaleka.
- Ukugoba umnwe umva kakhulu: Oku sikubiza ngokuba yi-`(Hyperextension)`.
- Ukubhajwa emnyango okanye efestileni: Xa uvala ucango lwemoto okanye ucango lwendlu, umnwe unokubanjwa ungaqondanga.
- Iingozi emsebenzini: Zinokwenzeka xa usebenza ngoomatshini okanye uphakamisa izinto ezinzima.
- Iingozi : Oku kungenzeka kwinto efana nengozi yemoto.
Loluphi unyango olunokwenziwa ekhaya? (Indlela yeRICE)
Ukuba umnwe wakho ukrunekile kancinci (iBanga loku-1), kwaye akukho ntlungu ingako, ukudumba, okanye ukukhubazeka, ungawunyanga ekhaya. Indlela elula kakhulu, kodwa esebenzayo kakhulu esiyisebenzisela oku yindlela ye-RICE .
- R - Ukuphumla :
Phumza umnwe owenzakeleyo . Yeka ukusebenza ngaloo sandla, ukuphakamisa iintsimbi , okanye ukudlala umdlalo obangele ukwenzakala kangangeentsuku ezimbalwa. Okukhona umnwe uphumla ngakumbi, kokukhona uya kuphola ngokukhawuleza.
- I - Umkhenkce (Umkhenkce):
Faka umkhenkce kwindawo eyonzakeleyo imizuzu eli-15-20. Ungaze uwufake umkhenkce ngqo eluswini. Beka iityhubhu ezimbalwa zomkhenkce kwingxowa yeplastiki , uzisonge ngelaphu elincinci, uze uzibeke kwindawo eyonzakeleyo. Ukwenza oku izihlandlo ezininzi ngemini, ingakumbi kwiiyure zokuqala ezingama-24-48 , kuya kunciphisa kakhulu iintlungu nokudumba.
- C - Uxinzelelo (ukubopha):
Ukuze unciphise ukudumba kwaye uxhase ilungu, songa ilungu elonzakeleyo ngebhandishi yokucinezela elastiki. Kodwa khumbula, ungayisongi kakhulu. Ukwenza njalo kunokuthintela ukuhamba kwegazi kwaye kubangele ukuba umnwe ube luhlaza okwesibhakabhaka kwaye ungabi nanto.
- E - Ukuphakama :
Zama ukugcina ingalo yakho eyonzakeleyo ingaphezulu kwenqanaba lentliziyo yakho. Gcina ingalo yakho ixhonywe ngomqamelo xa usesitulweni. Gcina umqamelo phantsi kwengalo yakho xa ulele. Oku kuya kunceda ukunciphisa ukudumba.
Ukuba uneentlungu, ungathatha iyeza lokubulala iintlungu elifana neparacetamol njengoko kuyalelwe ngugqirha wakho. Ukuba uthatha amanye amayeza afana ne -NSAIDs , qiniseka ukuba ulandela imiyalelo kagqirha wakho.
Ufanele uye nini kugqirha?
Nokuba emva konyango lwasekhaya, ngamanye amaxesha kusafuneka ubonane nogqirha. Ukuba unezinye zeempawu ezilandelayo, musa ukuchitha ixesha uye kubona ugqirha.
- Ukuba kukho intlungu enganyamezelekiyo .
- Ukuba ukudumba okanye intlungu ayipheli emva kweeyure ezingama-24-48 okanye ukuba iba mandundu.
- Ukuba awukwazi ukuhambisa umnwe wakho.
- Ukuba imilo yomnwe itshintshile kwaye ibonakala inwebekile .
- Ukuba umnwe awubonakali okanye utshintshile umbala (umnyama okwesibhakabhaka/umnyama) .
- Ukuba uva isandi "esiqhekekayo" ngexesha lokwenzakala (oku kungaba luphawu lwethambo elaphukileyo).
Ugqirha uza kuhlola umnwe wakho, aze ukuba kuyimfuneko, athumele i-X-ray ukuze ajonge ukuba amathambo awonakalanga na. Angacebisa nokuba kwenziwe i-MRI scan ukuze abone ukuba loluphi kanye kanye ukonakala okwenzekileyo kwimisipha.
Emva koko, unyango lumiselwa ngokusekelwe kubukhulu bokwenzakala.
- Ukuchwetheza uBuddy: Ukuchwetheza umunwe owonzakeleyo kumnwe ophilileyo osecaleni. Oku kunika inkxaso entle kumnwe owonzakeleyo.
- Ukutywina: Inkxaso efana neplastiki ebekwa emnweni ukuze ihlale ithe tye kwaye ingashukumi. Oku kunika ii-ligaments ixesha elide ekufuneka ziphile ngalo.
- Utyando: Kwiimeko ezinzima, njengaxa i-ligament ikrazukile ngokupheleleyo (iBanga lesi-3), kunokufuneka utyando ukuze kulungiswe i-ligament ekrazukileyo.
Kuza kuthatha ixesha elingakanani ukuphiliswa?
Oku kuxhomekeke kubukhulu bokwenzakala.
- Ukukruquka okungephi (iBanga loku-1): Ngokwesiqhelo kuyaphola ngokupheleleyo kwiveki enye okanye ezimbini.
- Ukuqina okuphakathi (Ibanga lesi-2): Kungathatha malunga neeveki ezintathu ukuya kwezintandathu.
- Ukuqina okukhulu (iBanga lesi-3):Kungathatha iiveki ezingaphezu kwezintandathu, mhlawumbi neenyanga ezininzi, ukuba ziphiliswe ngokupheleleyo. Ukudumba kunye nentlungu kusenokwenzeka ukuba ziqhubeke ixesha elithile.
Ngexesha lokuchacha, kubaluleke kakhulu ukulandela imiyalelo kagqirha ngokuchanekileyo, kwaye ukuba kuyimfuneko, funa unyango lwe-physiotherapy ukuze uphile ngokukhawuleza.
Umyalezo Wokuya Ekhaya
- Umlenze oxinyiweyo yinto eqhelekileyo. Ixesha elininzi, ayisiyongozi ingako.
- Ukulimala okuncinci kunokunyangeka ekhaya kusetyenziswa indlela ye-RICE (ukuphumla, umkhenkce, ukucinezelwa, ukuphakamisa).
- Ukuba kukho iintlungu ezinganyamezelekiyo, utshintsho kwimilo, ukungakwazi ukuhamba, okanye ukuba akukho phuculo emva kweeyure ezingama-48, ngokuqinisekileyo kuya kufuneka ubone ugqirha.
- Ukuba ukrokrela ukuba umnwe wakho waphukile okanye utyumkile, cinga ukuba oko kusenokuba kukuqhekeka kwaye ucele ingcebiso kugqirha.
- Unyango olufanelekileyo kunye nokuphumla kunokunceda ukuthintela iingxaki ezihlala ixesha elide (ezifana neentlungu zamalungu kunye nokuqina kwawo) kwaye kukuncede uphile ngokukhawuleza.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho