Owu, ingaba izihlunu zam zikrunekile? Masifumanise ukuba yintoni kanye kanye (Uxinzelelo lwezihlunu)!

Ngaba wakha waziva ngequbuliso intlungu engaqhelekanga kwimisipha yakho ngelixa uphakamisa into ethile, okanye ngelixa ubaleka okanye udlala? Okanye wakha wavuka kusasa unentamo eqinileyo okanye umqolo waza waziva ubuhlungu obungathandekiyo? Amaxesha amaninzi, la mava asenza sicinge, "Owu, nditsale imisipha." Ngoko ke namhlanje, masithethe ngokuba yintoni ukuxinwa kwemisipha , ukuba kwenzeka njani, ukuba kufuneka wenze ntoni xa kusenzeka, kunye nokuba wenze ntoni ukuthintela ukuba kungenzeki kwakhona, ngendlela elula onokuyiqonda.

Yintoni le ibangela ukuxinana kwemisipha?

Ngamafutshane, izihlunu emizimbeni yethu zifana neebhanti zerabha. Ziyanwebeka kwaye zinciphe, nto leyo esivumela ukuba sishukume, sibaleke, sitsibe, siphakamise iintsimbi, kwaye senze nantoni na. Ngoko ke, ukuba izihlunu zolulwe ngequbuliso ngaphaya komda wazo, okanye ukuba ziphantsi koxinzelelo olugqithisileyo, imicu ethambileyo kuloo zihlunu iyonakala. Kanye njengokuba ibhanti zerabha yolulwe kakhulu, inokukrazuka kwaye ngamanye amaxesha ide iqhekeke. Yiloo nto siyibiza ngokuba kukuxinana kwezihlunu .

Oku kungonakalisa kungekuphela nje izihlunu, kodwa kunye ne-tendon , izicubu eziqinileyo ezidibanisa izihlunu nethambo. Rhoqo, sibona ukwenzakala okunjalo kwiindawo ezifana nomqolo, intamo, imilenze (ingakumbi imisipha ye-hamstrings kunye ne-calf muscle ), kunye namagxa.

Khawucinge nje, bekuya kwenzeka ntoni ukuba ngequbuliso utsale irabha ongazange uyisebenzise ixesha elide? Inganwebeka kancinci, okanye ikrazuke kancinci, okanye ikrazuke ngokupheleleyo, akunjalo? Yindlela ezisebenza ngayo iibhola zethu.

Kwenzeka njani oku kuxinezeleka kwemisipha?

Kunokubakho izizathu ezahlukeneyo zokudumba kwemisipha. Ezinye ziyenzeka ngequbuliso, kanti ezinye ziimeko ezithi zivele ngokuhamba kwexesha.

Izizathu ezingalindelekanga:

• Ukuphakamisa iintsimbi ngendlela engafanelekanga: Ukuphakamisa into enzima ngequbuliso, ingakumbi ungacingi ngendlela ome ngayo, kunokubangela ukuxinana kwemisipha emqolo nasemilenzeni.
• Iintshukumo ezikhawulezileyo, ukutyibilika, okanye ukuwa: Oku kunokwenzeka xa usenza intshukumo ngequbuliso ngelixa udlala imidlalo, ubaleka, okanye utsiba. Ngamanye amaxesha, le meko inokubakho ngenxa yokutyibilika nokuwa.
• Ukuzolula kakhulu: Xa iqhekeza lenyama loluliwe ngaphaya kwamandla alo.
• Ukulimala kwezemidlalo: Oku kuqhelekile xa kusenziwa imisebenzi efana nokubaleka, ukutsiba, okanye ukuphosa ibhola ngokukhawuleza.

Izizathu ezibangela kancinci kancinci:

• Iintshukumo eziphindaphindwayo: Kweminye imisebenzi (umz., intamo namagxa abasebenzi beekhompyutha) okanye kwezemidlalo (umz., iingqiniba zabadlali betenesi), izihlunu ziyasetyenziswa kakhulu kwaye zibuthathaka kancinci kancinci (ukuxinwa).Kusenokwenzeka enye.
• Ukuma kakubi: Ukuhlala okanye ukuma ngendlela engafanelekanga ixesha elide kunokubangela le meko ngokubeka uxinzelelo olungeyomfuneko kwimisipha entanyeni nasemqolo.
• Ukungazifudumezi ngaphambi kokuzilolonga: Ukuba awuzifudumezi kakuhle ngaphambi kokuzilolonga okanye ukwenza umsebenzi onzima, unamathuba amaninzi okwenzakala kwimisipha.
• Ukudinwa/ukusebenzisa kakhulu izihlunu: Ukuzilolonga rhoqo ngaphandle kokunika izihlunu ukuphumla ngokwaneleyo yenye yezizathu zoku.

Khawucinge nje, usebenza eofisini iiyure ezininzi, uze ngequbuliso uqaqanjelwe ngumqolo xa usukuma. Okanye, uya kudlala ikhilikithi ngempelaveki kuphela, uze ngequbuliso ubaleke ngokukhawuleza ungenzi ukuzifudumeza ngokufanelekileyo uze utsale umsipha ethangeni lakho. Le yimizekelo esebenzisekayo.

Zithini iimpawu zokuxinezeleka kwemisipha?

Ukuba unemisipha ebuhlungu, unokufumana enye okanye ngaphezulu kwezi mpawu:

• Intlungu ekhawulezileyo: Intlungu ebukhali inokwenzeka kwangoko emva kokwenzakala.
• Ukuthamba: Intlungu ivakala xa indawo echaphazelekayo ichukunyiswa okanye icinezelwe.
• Ukudumba: Indawo eyonzakeleyo ingadumba.
• Ukudumba: Ngamanye amaxesha, amahlwili egazi anokubakho phezu kolusu kwindawo yokwenzakala, nto leyo ebangela ukuba lubonakale luluhlaza okwesibhakabhaka okanye lumfusa. Oku kwenzeka xa imithambo yegazi emincinci yonakele.
• Ubuthathaka bemisipha: Kuba nzima ukusebenzisa izihlunu ezichaphazelekileyo kwaye uzive ungenamandla.
• Ukuqaqamba okanye ukuqaqamba kwemisipha: Ngamanye amaxesha izihlunu zinokuvakala ngathi ziyaqhaqhazela okanye ziyaqina ngequbuliso.
• Ubunzima bokuhambisa indawo echaphazelekayo: Kunzima ukuhambisa okanye ukusebenzisa ingalo okanye umlenze ochaphazelekayo.
• Ngamanye amaxesha uva isandi esithi "pop" okanye "chit": Abanye abantu banokuva isandi esithi "pop" sivela ngaphakathi kwinyama xa kusenzeka ingozi. Oku kunokuba luphawu lokwenzakala okukhulu.

Iimpawu zingahluka ngokuxhomekeke kubukhulu bengozi. Uxinzelelo oluncinci lunokubangela iintlungu ezincinci kunye nokudumba. Lungaphola kwiintsuku ezimbalwa. Nangona kunjalo, ukuba inani elikhulu leefayibha zemisipha likrazukile (uxinzelelo oluphakathi) okanye liqhekeke ngokupheleleyo (uxinzelelo olukhulu/ukuqhekeka), intlungu kunye nokudumba kuya kuba nzima ngakumbi, kwaye kuya kuthatha ixesha elide ukuphola.

Ingaba oku kukutsalwa kwemisipha okanye kukukruneka?

Le yinto abantu abaninzi abayidideyo. I-A (Strain) kunye ne-A (Sprain) zizinto ezimbini ezahlukeneyo.

• Ukuxinana Kwemisipha: Oku kukulimala kwemisipha okanye imisipha, eziziintambo eziqinileyo zezicubu ezidibanisa imisipha namathambo. Ngamafutshane, kukulimala kwemisipha okanye ukunamathela kwayo emathanjeni.

• Ukutyumza:Oku kubangelwa kukonakala kwemisipha . Imisipha zizakhiwo eziqinileyo, ezifana nebhendi ezidibanisa amathambo amabini kwilungu kwaye zinceda ukugcina ilungu lizinzile. Umzekelo, ukuba ujika iqatha lakho, uya kuba nokukruneka . Oku kuthetha ukuba imisipha kwilungu leqakala yonakele.

Cinga ngayo ngokungathi izihlunu zakho zifana nebhanti yerabha, yiyo eyolulayo ize ikrazuke. Yiloo nto ibangela ukuxinana . Kodwa ilungu yindawo apho amathambo amabini adibana khona. Ukuba imisipha ebambe loo mathambo mabini yonakele, yingxaki leyo, okanye into esiyibiza ngokuba kukuxinana. Uyayiqonda umahluko?

Sifanele senze ntoni xa sixinezelekile kwimisipha?

Eyona nto ingcono onokuyenza kukuqala unyango olufanelekileyo ngokukhawuleza. Uninzi lwexesha, ukuxinana kwemisipha okuncinci kunokunyangeka ekhaya. Silandela indlela yonyango ebizwa ngokuba yi-RICE method.

Indlela yokunyanga iRICE:

Kulula ukukhumbula oku. R - Ukuphumla, I - Umkhenkce, C - Uxinzelelo, E - Ukuphakama.

1. R - Ukuphumla:

• Eyona nto ibalulekileyo kukunika izihlunu ezonakeleyo ukuphumla ngokwaneleyo. Oko kuthetha ukuba, musa ukubeka ubunzima obongezelelekileyo kwindawo ebuhlungu, musa ukuzibhokoxa kakhulu, kwaye uhlale kude nemisebenzi esebenzisa izihlunu kangangoko iintsuku ezimbalwa.

2. I - Umkhenkce:

• Umkhenkce uluncedo kakhulu ekunciphiseni ukudumba kunye nentlungu ngokukhawuleza nje xa ufumana ukwenzakala, ingakumbi kwiiyure zokuqala ezingama-24-48. Nangona kunjalo, musa ukufaka umkhenkce ngqo eluswini, kuba oku kungonakalisa ulusu. Beka iityhubhu zomkhenkce kwingxowa yeplastiki, uyisonge ngetawuli encinci, kwaye uyifake kwindawo eyonzakeleyo malunga nemizuzu eli-15-20. Ungakwenza oku kathathu ukuya kane ngemini.

3. C - Uxinzelelo:

• Ukulawula ukudumba, ungabeka uxinzelelo oluncinci kwindawo eyonzakeleyo ngebhandishi elastiki. Nangona kunjalo, ungayifaki iqine kangangokuba inciphise ukuhamba kwegazi. Ukuba uziva ungenamdla okanye umbala utshintsha kwindawo leyo, yikhulule kancinci ibhandishi.

4. E - Ukuphakama:

• Ukuba kunokwenzeka, gcina ingalo okanye umlenze olimeleyo ungaphezulu kancinci kwinqanaba lentliziyo yakho. Oku kuya kunceda ukunciphisa ukudumba. Umzekelo, ukuba umlenze wakho ubuhlungu, beka umqamelo phantsi komlenze wakho xa ulele phantsi.

Ukongeza kolu nyango lweRICE , ungathatha isithomalalisi sentlungu esifana neParacetamol njengoko ugqirha wakho ekuyalele ukunciphisa iintlungu. Ngamanye amaxesha, ugqirha wakho unokucebisa neyeza lokunciphisa ukudumba (njenge-Ibuprofen) . Nangona kunjalo, ungaqhubeki nokusebenzisa naliphi na iyeza ngaphandle kwengcebiso kagqirha.

Emva kokuba intlungu nokudumba kuphelile kwiintsuku zokuqala ezimbalwa, yolula kancinci kwayeUkuzilolonga ngamandla kungaqalwa kancinci kancinci. Kodwa oku kufanele kwenziwe ngononophelo olukhulu, ukuya kwinqanaba elingabangela intlungu. Musa ukubuyela ngequbuliso ekubalekeni nasekutsibeni ngendlela endala.

Sifanele siye kugqirha nini?

Nangona uninzi lweengxaki zemisipha lunokunyangeka ekhaya, ngamanye amaxesha kubalulekile ukufuna ingcebiso kagqirha. Ngokuqinisekileyo kuya kufuneka ubone ugqirha ukuba:

• Ukuba kukho iintlungu ezinzima kwaye unyango lwasekhaya aluyithomalalisi intlungu.
• Ukuba uva isandi esithi "pop" okanye "snap" xa kusenzeka ingozi, oku kungaba luphawu lokuqhekeka ngokupheleleyo kwemisipha.
• Ukuba awukwazi ukuma nobunzima bakho emlenzeni wakho owenzakeleyo, okanye ukuba awukwazi nokuhambisa ingalo yakho.
• Ukuba kukho ukudumba okanye ukukrweleka okukhulu.
• Ukuba uziva ungenazimvakalelo okanye urhawuzelelwa kwindawo eyonzakeleyo.
• Ukuba inxeba alikapholi kwiintsuku ezimbalwa kwaye intlungu iya isiba mandundu.
• Ukuba inxeba lishushu, libomvu, okanye lineempawu ezifana nomkhuhlane (ezi zisenokuba ziimpawu zosulelo).
• Ukuba unamathandabuzo malunga nobukhulu bokwenzakala, okanye ukuba awuqinisekanga ngento omawuyenze.

Khumbula, ngamanye amaxesha into ebonakala ngathi yinto encinci inokuba yingxaki enkulu. Ngoko ke ukuba unamathandabuzo, kungcono kwaye kukhuselekile ukubona ugqirha.

Ungazikhusela njani kwiintlungu zemisipha?

"Ukuthintela kungcono kunokunyanga." Oko kukuthi, kungcono ukuthintela isifo ngaphambi kokuba senzeke kunokusinyanga emva kokuba senzeke. Ngoko ke, kukho izinto ezininzi esinokuzenza ukuzikhusela kwiintlungu zemisipha:

• Ukuzifudumeza ngaphambi kokuba wenze umthambo okanye ukuphakamisa izinto ezinzima: Ukwenza imizuzu emi-5 ukuya kweli-10 ye-cardio elula kunye nokuzolula umzimba (ukuzolula okwenziwa ngentshukumo) kulungiselela izihlunu ukuba zisebenze kwaye kunciphisa umngcipheko wokwenzakala.
• Zipholise uze uzolule emva komthambo: Ukuzolula kancinci imizuzu embalwa emva komthambo kunceda izihlunu zibuyele esiqhelweni.
• Yomeleza izihlunu zakho: Izihlunu ezomeleleyo zinokumelana noxinzelelo olungakumbi, ngoko ke azinakwenzeka ukuba zenzakale. Yenza imithambo efanelekileyo ngokweminyaka yakho nempilo yakho.
• Yandisa inqanaba lakho lomsebenzi kancinci kancinci: Musa ukuphakamisa ubunzima obukhulu okanye ukubaleka ixesha elide ngaxeshanye. Vumela umzimba wakho ulungelelanise kancinci kancinci.
• Sebenzisa indlela efanelekileyo yokuma xa uphakamisa into enzima: Xa uphakamisa into enzima phantsi, gcina umqolo wakho uthe nkqo, goba amadolo akho, kwaye usebenzise imilenze yakho ukuyiphakamisa. Musa ukugoba umqolo wakho ukuyiphakamisa.
• Nxiba izihlangu ezifanelekileyo:Nxiba izihlangu ezifanelekileyo kumsebenzi wakho kwaye zixhaswe kakuhle, ingakumbi xa udlala imidlalo okanye uzilolonga.
• Mamela umzimba wakho: Ukuba uziva udiniwe okanye uqaqanjelwa, musa ukuzinyanzela okanye ukuzilolonga kakhulu. Thatha ikhefu uphumle.
• Sela amanzi aneleyo kwaye utye ukutya okunesondlo: Oku kubalulekile kwimpilo iyonke kunye nempilo yeenyama zenyama.

Okokugqibela, izinto ezimbalwa ekufuneka uzikhumbule

Kulungile, ngoko ke ndiyathemba ukuba ngoku uyaqonda ngcono ukuba yintoni ukuxinwa kwemisipha , izizathu zayo, iimpawu, unyango kunye nokuthintela.

• Ukuxinana kwemisipha yinto eqhelekileyo, kodwa inokuba buhlungu.
• Kwiimeko ezininzi, ezi zinokunyangwa ngamayeza alula asekhaya afana neRICE .
• Nangona kunjalo, ungalibali ukuba ukuba uneempawu ezithile, ngokuqinisekileyo kuya kufuneka ucele uncedo lwezonyango .
• Eyona nto ibalulekileyo kukulandela iindlela ezinokukukhusela kolu hlobo lokulimala.

Mamela umzimba wakho, lumka. Emva koko uya kukwazi ukunciphisa uninzi lwezi ngozi. Hlala usempilweni!

Uxinzelelo lwemisipha , iintlungu, ukudumba, ukwenzakala kwezemidlalo, uncedo lokuqala, ukuthintela, unyango lwe-RICE, uxinzelelo lwemisipha, ukwenzakala kwemisipha, i-Tendon, i-Ligament, i-Sprain