Ngaba wakha wakruneka umlenze/ingalo yakho? Masifunde ukuba yintoni kanye kanye ikruneka!

Ngaba wakha wehla ngezinyuko, ubaleka, okanye udlala, uze ngequbuliso ukhubeke umlenze okanye ingalo yakho, okubangela ukuba ukhale ngentlungu, "Ouch, ndikrunekile iqatha lam!"? Ukuba kunjalo, awuwedwa. Ukukrunekile yinto esiqhele ukuyifumana sonke. Ke namhlanje, masithethe ngezinto ezibaluleke kakhulu, njengokuba yintoni ukukruneka, kutheni kwenzeka, kunye nento omawuyenze ukuba ukrunekile iqatha lakho.

Yintoni kanye kanye into yokukrweleka?

Ngamafutshane, ukukruneka sisifo esenzeka kwilungu emzimbeni wethu. Ngoku ubuza ukuba liyintoni ilungu. Ilungu yindawo apho amathambo ethu amabini okanye ngaphezulu adibana khona. Cinga ngeendawo ezifana nengqiniba yakho, idolo, igxalaba, iqakala, isandla. Ezi zibizwa ngokuba ziijoyinti. Ezi joyinti zisivumela ukuba sigobe kwaye sijije imizimba yethu.

Ngoko ke, kula malungu, amathambo abanjwa kunye aze abanjwe endaweni yawo ngamabhanti aqinileyo ezicubu ezibizwa ngokuba zii-ligaments . La mabhanti afana neebhanti zerabha eziqinileyo ezinceda ukugcina ilungu lingashukumi kakhulu. Ukukruquka kwenzeka xa elinye okanye ngaphezulu lala mabhanti olulwa ngaphaya kwemida yawo, okanye ekrazukile.

Amalungu anokuthi akruneke kakhulu ngala:

• Iqatha
• Idolo
• Isandla

Kutheni sifumana ukukrweleka? Zithini izizathu?

Kunokubakho izizathu ezahlukeneyo zokukruneka. Uninzi lwexesha, kwenzeka ngequbuliso.

• Ukujika, ukuqengqeleka, okanye ukugoba kwelungu ngequbuliso: Khawuthelekelele uhamba esitalatweni uze ngequbuliso unyawo lwakho lubetheke emngxunyeni kwaye iqatha lakho liyaqengqeleka. Kulapho ke i-ligament inokonakala khona.
• Ukuphazamiseka kwilungu ngexesha lokuwa: Xa usiwa usuka kwindawo ephakamileyo okanye utyibilika, isandla sinokunamathela emhlabeni kwaye isandla singatyhafa.
• Xa udlala okanye uzilolonga: Unamathuba amaninzi okuba ukruneke, ingakumbi xa udlala imidlalo equka ukubaleka, ukutsiba, okanye ukutshintsha iindlela ngokukhawuleza (umz. ibhola yomnyazi, ibhola ekhatywayo, ibhola yomnyazi, ikhilikithi). Khawuthelekelele ukuba udlala ikhilikithi uze ngequbuliso ubaleke ukhubeke uwe. Usenokukruneka idolo okanye iqatha lakho.
• Ngamanye amaxesha, ii-ligaments zinokuba buthathaka kwaye zikruneke nangona usenza intshukumo efanayo ngokuphindaphindiweyo .

Kubalulekile: Imisipha yabanye abantu ngokwendalo ikhululekile kancinci (ukuhamba kakhulu kwamalungu). Abantu abanjalo banamathuba amaninzi okukruquka amaqatha kunabanye.

Zithini iimpawu zokukruneka? Uzibona njani?

Usenokuba neempawu ezahlukeneyo xa unesilonda. Ezi ziyahluka ngokuxhomekeke kubukhali besilonda.

• Intlungu: Olu luphawu oluphambili. Intlungu inokubakho xa ilungu elonzakeleyo lishukunyiswa, lichukunyiswa, okanye libekwa ubunzima. Ngamanye amaxesha, intlungu inokubakho nokuba akukho nto yenziweyo.
• Ukudumba: Emva nje kokukruneka, ukudumba kuqala ukujikeleza ilungu, nokuba ngoko nangoko okanye kungekudala emva koko.
• Ukugruzuka: Ngamanye amaxesha indawo yokwenzakala isenokuphuma igazi phantsi kolusu ize ibonakale iluhlaza okwesibhakabhaka okanye ikruqukile. Oku kusenokungabonakali kwangoko, kodwa kunokuvela emva kosuku okanye ezimbini.
• Umgama omncinci wokuhamba: Ilungu elonzakeleyo alikwazi ukuhamba ngokuqhelekileyo. Umzekelo, ukuba uqaqa lwakho lukrunekile, kunokuba nzima ukuhambisa umlenze wakho phezulu nasezantsi okanye ukusuka kwelinye icala ukuya kwelinye.
• Ukungazinzi kwamalungu: Ilungu lisenokuvakala ngathi likhululekile okanye "lirhabaxa."
• Ukuva okanye ukuva isandi esithi "pop" xa kusenzeka ukwenzakala: Kwezinye iindawo ezibuhlungu, usenokuva okanye uzive isandi esithi "pop" okanye "crack" xa i-ligament ikrazuka.
• Ukungakwazi ukuthwala ubunzima: Ukuba uneqatha okanye idolo elikrunekileyo, kunokuba nzima okanye akunakwenzeka ukuhamba umlenze uphantsi.

Ngaba kukho iintlobo ze-Ulukku?

Ewe, ukukrwempa kunokwahlulwahlulwa kube ziintlobo ezintathu eziphambili ngokusekelwe kubunzima bako. Oku kumiselwa ngugqirha. Kodwa oku kuya kukunceda ufumane ingcamango ecacileyo.

• Ibanga loku-1 lokutyhafa (ukutyhafa okuncinci):
• Olu lulongezo oluncinci lwe-ligament. I-ligament ayikrazukanga.
• Intlungu idla ngokuba ncinci.
• Ukudumba nako kuncinci.
• Ilungu lizinzile, alikhululekanga kakhulu.
• Ihlala iphucuka kwiintsuku ezimbalwa.

• Ibanga lesi-2 lokutyhafa (ukutyhafa okuphakathi):
• Kule meko, i-ligament ikrazukile kancinci (ikrazuke kancinci) .
• Intlungu ingaphezulu kwenqanaba lokuqala.
• Ukudumba kunye nokukrweleka kungabonakala ngakumbi.
• Usenokuziva iintlungu kunye nokungakhululeki kancinci xa ushukumisa ilungu.
• Kunokuba nzima kancinci ukuthwala ubunzima.
• Kungathatha iiveki ezininzi ukuba ziphiliswe.

• Ibanga lesi-3 Ukutyhafa (ukutyhafa okukhulu):
• Kule meko, i-ligament ikrazukile ngokupheleleyo (ikrazuke ngokupheleleyo) .
• Intlungu igqithisile, inzima kakhulu.
• Ukudumba kunye nokukrweleka nako kukhulu kakhulu.
• Ilungu alizinzanga kwaye lisenokuvakala ngathi "lifana nephaneli."
• Izihlandlo ezininzi, ingalo/umlenze owonzakeleyo awunakusetyenziswa okanye uxinzelelwe.
• Kungathatha iinyanga ezininzi ukuphiliswa, kwaye ngamanye amaxesha unyango lwe-physiotherapy okanye utyando lunokufuneka.

Yintoni omawuyenze xa ukrunekile? Luluphi uncedo lokuqala onokulwenza ekhaya?

Kukho amanyathelo oncedo lokuqala onokuwenza ekhaya emva kokukruquka. La manyathelo aya kunceda ukunciphisa iintlungu nokudumba. Oku sikubiza ngokuba yindlela ye-RICE .

• R - Ukuphumla:
• Eyona nto ibalulekileyo kukuphumla ilungu elonzakeleyo.Oko kuthetha ukuyigcina endaweni yayo ngaphandle kokuyishukumisa okanye ukuyibeka ubunzima. Ukuba uyaqhubeka nokuyisebenzisa, ukwenzakala kwayo kusenokuba mandundu.

• I - Umkhenkce (Umkhenkce):
• Faka umkhenkce kwindawo eyonzakeleyo. Oku kuya kunciphisa ukudumba kunye nentlungu. Beka iityhubhu ezimbalwa zomkhenkce kwingxowa yeplastiki, uyisonge ngelaphu elincinci, kwaye uyifake kwindawo eyonzakeleyo malunga nemizuzu eli-15-20. Musa ukufaka umkhenkce ngqo eluswini, kuba oku kungonakalisa ulusu. Yenza oku kathathu ukuya kane ngemini kwiintsuku ezimbini ukuya kwezintathu zokuqala.

• C - Uxinzelelo:
• Ukulawula ukudumba, songa ilungu elonzakeleyo ngebhandishi ethambileyo eqine kancinci, kodwa engaqini kakhulu. Oku kuya kubonelela ngenkxaso kwilungu kwaye kunciphise ukudumba. Kodwa khumbula, ungayibhinci kakhulu kangangokuba inciphise ukuhamba kwegazi. Ukuba ulusu oluphantsi kwebhandishi lujika lube luhlaza okwesibhakabhaka okanye luvakala lundindisholo, luqiniswe kakhulu.

• E - Ukuphakama:
• Gcina ilungu elonzakeleyo liphakanyisiwe ngaphezu kwentliziyo yakho kangangoko unako. Ukuba ngumlenze, lixhase ngomqamelo omnye okanye emibini. Ukuba yingalo, ungalixhasa ngomqamelo okanye ngesling. Oku kuya kunceda ekunciphiseni ukudumba.

Khumbula: Olu nyango lweRICE lusebenza kakhulu ukuba lwenziwa kwiiyure zokuqala ezingama-24-72 emva kokukruneka. Ungathatha into efana ne-'Paracetamol' njengesithomalalisi sentlungu. Kodwa lumka ngaphambi kokuba uthathe ezinye izithomalalisi zentlungu (ezifana ne-'NSAIDs') ngaphandle kokubonisana nogqirha, njengoko ezinye zazo zinokunyusa ukopha kwasekuqaleni.

Ufanele uye nini kugqirha xa ukrunekile?

Ayizizo zonke izivubeko ezifuna ukuya kugqirha. Ukuvubeka okuncinci kunokunyangeka ngamayeza asekhaya. Nangona kunjalo, ngokuqinisekileyo kuya kufuneka ubone ugqirha ukuba:

• Ukuba intlungu inzima kakhulu kwaye ayinyamezeleki.
• Ukuba awukwazi ukubeka umlenze/ingalo eyonzakeleyo emhlabeni okanye ubeke ubunzima kuyo.
• Ukuba ilungu elonzakeleyo loluliwe ngendlela engaqhelekanga okanye alibonakali likwindawo elungileyo.
• Ukuba kukho ukungaziva, ukurhawuzelelwa, okanye utshintsho kumbala (ukuphaphatheka, ukuluhlaza okwesibhakabhaka) kwindawo yokwenzakala.
• Ukuba uva isandi esikhulu esithi "pop" xa wenzakele. (Oku kungaba kukukrazuka okukhulu kwemisipha okanye ukwaphuka kwamathambo.)
• Ukuba ukudumba kukhulu kakhulu, okanye ukuba ukudumba okanye intlungu ayipheli emva kweentsuku ezimbini ukuya kwezintathu zonyango lwasekhaya.
• Ukuba awukwazi ukucinga ubunzulu bale nto, ukuba unamathandabuzo.
• Ukuba ufumanisa iimpawu ezifana nomkhuhlane.

Nokuba kubonakala ngathi kukukruneka okuncinci, kubalulekile ukwazi kakuhle ukuba yintoni engalunganga, ingakumbi ukuba intlungu ibikho kangangeentsuku ezingaphezu kwezimbalwa. Ngamanye amaxesha into ocinga ukuba kukukruneka inokuba kukuqhekeka.

Ugqirha uhlola njani ukukruneka kwesisu?

Xa usiya kugqirha, uza kuqala akubuze imibuzo embalwa:

• Wenzakala njani?
• Zithini iimpawu?
• Ngaba ukhe weva isandi xa wenzakeleyo?

Emva koko, ugqirha uza kuhlola ilungu lakho elonzakeleyo. Oku kuthetha ukuba:

• Bakhangela ukudumba kunye nokukrweleka.
• Baza kuyiva baze bajonge naziphi na iindawo ezibuhlungu okanye amaqhuma angaqhelekanga.
• Ugqirha uza kuyishukumisa kancinci ijoyinti ukuze ajonge ukuba ingahamba kangakanani na (umgama wokuhamba), ukuba kukho iintlungu xa ishukuma, nokuba ijoyinti izinzile na.

Uninzi lwexesha, olu vavanyo lunokubonisa ukuba kukukruneka okanye yinto enye. Nangona kunjalo, ngamanye amaxesha ukuba kukho ukurhaneleka kokuba ithambo liphukile (laphukile), i-X-ray inokufuneka. Oku kungenxa yokuba iimpawu zokukruneka kunye nethambo eliphukileyo ngamanye amaxesha zinokufana kakhulu.

Amaxesha amaninzi, ukuba kukho ukurhaneleka komonakalo omkhulu wemisipha, i-MRI scan ingacetyiswa ukuze kubonwe ukuba imisipha ikrazukile kangakanani na kwaye nokuba ezinye izicubu zonakele na. Nangona kunjalo, oku akuyomfuneko kuyo yonke imivumbo.

Kuthatha ixesha elingakanani ukuba ukukruneka kuphole? Ndingayithintela njani ukuba ingaphindi yenzeke?

Ixesha elithathwayo ukuze ukukruneka kuphole liyahluka kakhulu ngokuxhomekeke kubunzima bako (iBanga loku-1, lesi-2, okanye lesi-3).

• Ukukruneka kwebanga loku-1 kudla ngokuphola kwiveki enye okanye ezimbini.
• Ukukruneka kwebanga lesi-2 kungathatha malunga neeveki ezintathu ukuya kwezintandathu ukuphola.
• Ukukruneka kwebanga lesi-3 kungathatha iinyanga ezininzi (iinyanga ezi-3-6 nangaphezulu). Ngamanye amaxesha, ukuba kufuneka utyando, ixesha lokuchacha linokuba lide nangakumbi.

Kubaluleke kakhulu ukulandela imiyalelo kagqirha wakho ngokuchanekileyo ukuqinisekisa ukuba uyaphila ngokukhawuleza. Kufuneka uqaphele ukuba ungaphindi ulimaze ilungu lide liphole ngokupheleleyo.

Ngamanye amaxesha, ingakumbi xa kuthe kwaphuka kakhulu, ugqirha wakho unokucebisa ukuba usebenzise i-physiotherapy ukunceda ukuqinisa ilungu, ukubuyisela isantya salo sokuhamba, kunye nokuthintela ukuqhekeka kwixesha elizayo. Ingcali ye-physiotherapist iya kukufundisa imithambo ethile omawuyenze.

Kukho izinto ezininzi onokuzenza ukuthintela ukukrweleka:

• Ngaphambi kokuba uzilolonge okanye udlale imidlalo, yenza 'ukuzilolonga' okuhle, oko kukuthi, yenza umthambo omncinci ukuze ufudumale umzimba wakho. Kwakhona, yenza 'ukuzilolonga' emva kokuba ugqibile ukuzilolonga.
• Nxiba izihlangu ezisemgangathweni ezifanelekileyo kumdlalo okanye umthambo owenzayo. Izihlangu mazinike inkxaso efanelekileyo kumalungu akho.
• Lumka kakhulu xa uhamba okanye ubaleka kwiindawo ezingalinganiyo okanye ezinemingxuma.
• Zilolonge ukuze uqinise izihlunu ezijikeleze amalungu akho. Izihlunu ezomeleleyo zikhusela amalungu akho kakuhle.
• Ukuba uziva udiniwe okanye uqaqanjelwa, musa ukuyityeshela loo nto uze wenze umthambo. Phumla.
• Ukuba unelungu elikrunekileyo ngaphambili, buza ugqirha wakho malunga nokusebenzisa ibhandishi yokuxhasa okanye i-brace ukuthintela ukuba lingakruneki kwakhona.

Yintoni umahluko phakathi kokukruneka nokukruneka?

La magama mabini adla ngokubhideka, kodwa kukho umahluko omncinci phakathi kwawo.

• Ukukruneka , njengoko besitshilo ngaphambili, kukwenzakala kwe- ligament , oko kukuthi, ibhendi yezicubu ezidibanisa amathambo amabini kunye.
• Uxinzelelo , okanye njengoko abanye abantu belubiza, "i-neuropathy" (nangona oku kungachanekanga ngokupheleleyo, ligama eliqhelekileyo), kukutsalwa okanye ukukrazulwa kwemisipha okanye izicubu eziqinileyo ezibizwa ngokuba yi-tendon edibanisa imisipha nethambo .

Ngamafutshane, ukukruneka kubandakanya i-ligament kwilungu, ngelixa ukukruneka kubandakanya imisipha okanye i-tendon. Nangona ezinye zeempawu zifana, umonakalo ubangelwa zii-tissue ezahlukeneyo.

Okokugqibela, izinto ekufuneka uzikhumbule

Ngoko ke, mhlawumbi uyaqonda ngoku ukuba ukukruneka akulula kangako.

• Ukuqhekeka kuxhaphake kakhulu, kodwa kunokuhluka ukusuka kokuncinci ukuya kokubi kakhulu.
• Indlela ye-RICE yeyona ndlela ilungileyo yokunceda xa kukho ukukruneka.
• Ukuba intlungu inzima, ukudumba kugqithisile, awukwazi ukuyishukumisa, okanye ayiphucuki kwiintsuku ezimbalwa, ngokuqinisekileyo bonana nogqirha.
• Kubaluleke kakhulu ukuphumla ide iphole kakuhle, uye kunyango lomzimba ukuba kuyimfuneko, kwaye uqaphele ukuba ungayikruquli kwakhona kwixesha elizayo.

Khumbula, umzimba wakho uxabisekile kuwe. Ngoko ke ungawutyesheli nokuba yingozi encinci. Kuphela ngonyango olufanelekileyo apho ungaphola ngokukhawuleza kwaye ukwazi ukuqhubeka nemisebenzi yakho yemihla ngemihla kunye nemidlalo oyithandayo. Lumka rhoqo!

Ukutyhafa , ukutyhafa, imisipha, iingxaki zamalungu, ukutyhafa kweqakala, ukutyhafa kwedolo, uncedo lokuqala