Ngaba uyazi ukuba kukho umntu ophuke uxinezeleko? Masithethe!

Molo! Unjani? Namhlanje siza kuthetha ngesihloko esahlukileyo kancinci, kodwa esinokuba sibalulekile kubantu abaninzi. Ngaba ngamanye amaxesha uvakalelwa kukuba amanye amalungu omzimba wakho, ingakumbi amathambo akho, ayabuhlungu nje, ngokungathi kukho into engalunganga? Yiloo nto sithetha ngayo namhlanje. Oku sikubiza ngokuba yi-'Stress Fracture'. Eli gama lisenokuvakala ngathi yinto enkulu, kodwa masiyiqonde ngokulula.

Yintoni iStress Fracture?

Ngamafutshane, ukwaphuka koxinzelelo kukuqhekeka okuncinci kakhulu, okuthambileyo ethanjeni, okanye iqhekeza lethambo emzimbeni wethu. Kufana nokuqhekeka kwipleyiti. Akuyonto iqhekekileyo enkulu, kodwa inokubangela iingxaki ukuba ayinyangwa. Ezi qhekeko zincinci kangangokuba ngamanye amaxesha kunokuba nzima ukuzibona nokuba usebenzisa i-X-ray kwizigaba zokuqala.

Kutheni sifumana ukwaphuka koxinzelelo ngolu hlobo?

Kulungile, ngoku mhlawumbi ucinga, 'Kutheni oku kusenzeka?' Kukho izizathu ezininzi eziphambili zoku. Masibone ukuba zeziphi.

Ukuqhubeka nokwenza into efanayo

Esi sisizathu esiphambili sokuba umntu aphulukane noxinzelelo. Khawuthelekelele uziqeqesha kumdlalo, umzekelo, ukubaleka, ukudlala umdlalo wokutsiba (njengebhola yomnyazi, ibhola yomnyazi), okanye ukudanisa. Kolu hlobo lwemisebenzi , ithambo elifanayo lifakwa phantsi koxinzelelo oluqhubekayo (uxinzelelo). Kufana nokubethwa rhoqo kwindawo enye. Ekuhambeni kwexesha, ithambo alisakwazi ukumelana noxinzelelo kwaye kunokuqhekeka okuncinci.

• Abantu abatsha abaqhelisela umzimba: Xa ngequbuliso uqala ukuzilolonga kakhulu, umzimba wakho usenokungaqhelanga, ngoko ke oku kungenzeka. Khawuthelekelele ukuba umntu ongazange umbone ngequbuliso uqale ukubaleka iimayile ezininzi, kwaye amathambo akho emilenze asenokuba nzima ukuwaphatha.
• Abadlali abakhulisa uqeqesho lwabo: Kukho umngcipheko woku ukuba ngequbuliso wonyusa ixesha lakho loqeqesho kunye nobunzima xa ulungiselela ukhuphiswano. Kufuneka unike umzimba wakho ixesha lokuziqhelanisa noxinzelelo olutsha.

Ubuthathaka bamathambo

Enye ingxaki enkulu kukulahlekelwa ngamandla ethambo. Oku kunokubangelwa zizinto ezahlukeneyo:

• Ukunqongophala kwesondlo: Ukuba umzimba awufumani izondlo ezaneleyo ezibalulekileyo ekuqiniseni amathambo, ingakumbi i-calcium kunye ne-vitamin D, amathambo anokuba buthathaka. Emva koko, nokuba kuncinci kakhulu uxinzelelo, 'ukuphazamiseka koxinzelelo' kunokwenzeka. Abanye abantu banokungafumani izondlo ezifunekayo kuba belawula ukutya kwabo.
• Iimeko ezithile zempilo: Umzekelo, abantu abaneemeko ezibangela ukuba amathambo abo abe mancinci kwaye abe buthathaka, njenge-osteoporosis, basengozini enkulu. Aba bantu banokuphulukana noxinzelelo nangona besenza imisebenzi eqhelekileyo yemihla ngemihla. Abafazi abaneengxaki ezithile zehomoni nabo banokuba semngciphekweni omkhulu.

Oko kukuthi, unobangela oyintloko woku kuxinzelelo oluqhubekayo olufakwa kwithambo ngaphaya kwamandla alo. Kufana nokuqhekeka kwentambo xa igobile kwindawo enye ngokuphindaphindiweyo.

Zithini iimpawu 'zokwaphuka koxinzelelo'? Sizibona njani?

Ngoku usenokuba uzibuza, "Kulungile, ndingazi njani ukuba ndinayo le nto?" Kukho iimpawu ezininzi eziqhele ukubonwa kule meko. Nangona kunjalo, ayinguye wonke umntu oza kuba nazo ezi mpawu ngendlela efanayo, kwaye abanye abantu banokufumana enye okanye ezimbini kuphela.

• Intlungu ngexesha lokuzilolonga: Olu luphawu oluphambili . Uqala ukuva iintlungu ndaweni ithile ngelixa uzilolonga okanye udlala umdlalo. Ekuqaleni, ezi ntlungu zinokwenzeka kuphela xa uzilolonga kwaye zinokuphela xa uyeka. Kodwa njengoko imeko isiba mandundu, iintlungu zisenokuqhubeka emva kokuzilolonga, ngamanye amaxesha nokuba umile nje okanye ulele ebusuku.
• Ukuthamba: Ukuba ucinezela okanye uchukumisa indawo ebuhlungu, ungaziva iintlungu. Ngamanye amaxesha, ungaziva iqhuma elincinci kuloo ndawo.
• Ukudumba kunye nokuba bomvu: Ngamanye amaxesha indawo apho intlungu ikhona inokuba nokudumba kancinci kwaye ide ibe bomvu. Olu ayilulo uphawu oluqhelekileyo. Isenokuvakala ishushu kancinci kunelinye icala.

Kuphi emzimbeni apho 'ukuqhekeka koxinzelelo' kwenzeka khona rhoqo?

Ukwaphuka koxinzelelo kudla ngokuvela emathanjeni omlenze ongezantsi nonyawo , kuba kulapho uxinzelelo olukhulu lusebenza khona xa sibaleka, sitsiba, kwaye sihamba.

• I-Tibia: Ithambo elikhulu emlenzeni, ngaphantsi kwedolo, kwicala leenyawo ezinkulu. Ukuqhekeka koxinzelelo kuqhelekile kubagijimi.
• IiMetatarsal: La ngamathambo amade ezinyaweni zethu adibana neenzwane zethu. Anokuxhaphaka kakhulu kubadanisi nakubadanisi be-ballet.
• Ithambo lesithende (iCalcaneus): Linokuvela nakwithambo lesithende, ingakumbi kwabo badlala imidlalo equka ukutsiba besuka kwiindawo eziphakamileyo.
• Ithambo le-navicular: Ithambo elincinci ngaphakathi kwenyawo. Oku kungaba 'yingxaki yokuqhekeka koxinzelelo', kodwa kuthatha ixesha ukuphola kwaye yindawo ekufuneka uyilumkele.

Kodwa kungekuphela nje kwezi ndawo, 'ukwaphuka koxinzelelo' kunokuvela nakwamanye amathambo emzimbeni. Umzekelo:

• Amathambo esihlathini: Abantu abadlala imidlalo yokuphakamisa iintsimbi, efana netenisi, banokuba namathambo esihlathini.
• Umqolo: Abantu abadlala imidlalo efana nejimnastiki, abaphakamisa iintsimbi, kunye nabadlali abaphosa ibhola ngokukhawuleza kwikhilikithi banokuba nesifo esibizwa ngokuba yi-'spondylolysis'.
• Iimbambo: Abagwedli banokufumana ukwaphuka kwembambo, njengabagwedli begalufa.

Sifanele sifune nini ingcebiso kagqirha ngale nto?

Ukuba unempawu enye okanye ezingaphezulu kwezi zikhankanyiweyo apha ngasentla, ingakumbi ukuba intlungu oyifumanayo ngexesha lokuzilolonga ayipheli emva kweentsuku ezimbalwa, ngokuqinisekileyo kungcono ukubona ugqirha ukuze akunike ingcebiso.

Eyona nto ibalulekileyo kukuba, xa uva iintlungu ezinje, musa ukucinga nje ukuba ziza kuphela kwiintsuku ezimbalwa. Kuba 'ukuqhekeka koxinzelelo' okuqala njengeqhekeza elincinci kunokuphuphuma ngokupheleleyo ukuba uqhubeka nokufaka uxinzelelo kwithambo. Emva koko ixesha lokuphiliswa liya kuba lide kwaye unyango lunokuba nzima ngakumbi.

Ugqirha uza kukubuza ngeempawu zakho, akubuze ngemisebenzi yakho, aze akuhlole. Ukuba kuyimfuneko, banokuyalela i-X-ray. Nangona kunjalo, ngamanye amaxesha ukwaphuka koxinzelelo kusenokungabonakali kwi-X-ray ekuqaleni. Kwimeko enjalo, ugqirha unokucebisa uvavanyo olunobuzaza ngakumbi, olufana ne-MRI scan. Ngamanye amaxesha i-bone scan inokunceda ekufumaneni ezi meko.

Ungazikhusela njani kwi-'Stress Fracture'?

Usenokuba ucinga, "Owu, oku kungaba yingxaki ukuba bekunokwenzeka kum, andazi nokuba kuya kwenzeka na kum." Ungakhathazeki. Zininzi izinto esinokuzenza ukuze sizikhusele kule meko.

• Yandisa umthambo wakho kancinci kancinci: Ukuba usandul' ukuwenza umthambo, kufuneka wongeze ixesha lakho lokuzilolonga kunye nobunzima kancinci kancinci. Kungcono unganyusi umthamo wakho woqeqesho ngaphezulu kwe-10% ngeveki. Akulunganga ukubeka ubunzima obukhulu emzimbeni wakho ngaxeshanye. Nika umzimba wakho ixesha lokuqhela into entsha.
• Izihlangu ezifanelekileyo: Nxiba izihlangu ezifanelekileyo kumdlalo okanye umthambo owenzayo, kwaye zikwimeko entle. Zitshintshe izihlangu zakho ukuba zindala kwaye zigugile. Ezi ziya kunceda ukunciphisa uxinzelelo ezinyaweni nasemilenzeni yakho.
• Ukutya okunesondlo: Sele sithethe ngokubaluleka kwe-calcium kunye ne-vitamin D ekuqiniseni amathambo. Ke ngoko, yitya ukutya okune-calcium eninzi njengobisi, iyogathi, itshizi, imifuno eluhlaza (isipinatshi, ikale, ispinatshi), iintlanzi ezincinci (ezifana ne-halibut, iisardine), i-soy, kunye nee-almond. Umthombo ongcono we-vitamin D kukukhanya kwelanga kwasekuseni. Kwakhona, yitya ukutya okune-vitamin D (intlanzi enamafutha, iingqayi zamaqanda). Ukuba kuyimfuneko, ungathatha ne-calcium eyongezelelweyo kunye ne-vitamin D phantsi kwengcebiso kagqirha.
• Uqeqesho olunqamlezileyo: Endaweni yokwenza uhlobo olufanayo lomthambo ngokuphindaphindiweyo, zama ukutshintsha indlela owuqhelisela ngayo umthambo. Umzekelo, ukuba ungumgijimi, zama ukudada okanye ukukhwela ibhayisekile iintsuku ezimbalwa ngeveki ukuze ungabeki uxinzelelo olukhulu kwiqela elifanayo lemisipha.
• Mamela umzimba wakho: Ukuba uziva iintlungu ngelixa uzilolonga, musa ukuzityeshela. Yeka ukuzilolonga ngoko nangoko uze uphumle.Ukuqhubeka nokuzilolonga nangona uneentlungu kuya kuyenza mandundu imeko.
• Phumla ngokwaneleyo: Lala ngokwaneleyo kwaye uphumle yonke imihla, ngexesha nasemva kokuzilolonga. Ukuphumla kubalulekile ukuze izicwili zomzimba zilungiswe. Phumla kakuhle ebusuku, ingakumbi emva kweentsuku zoqeqesho olunzulu.

Ngoko ke, nazi ezinye izinto ekufuneka uzikhumbule kwinto esithethe ngayo namhlanje...

Kulungile, ngoku mhlawumbi uyaqonda ukuba 'ukuqhekeka koxinzelelo' kukuqhekeka okuncinci kwithambo, kwaye oku kubangelwa ikakhulu kuxinzelelo kunye nokuba buthathaka kwethambo okubangelwa kukusebenza okuphindaphindiweyo okuqhubekayo.

Khumbula, ukumamela umzimba wakho yeyona nto ibalulekileyo. Musa ukuyityeshela intlungu. Ingakumbi ukuba inxulumene nokuzilolonga, inokuba luphawu lokwaphuka koxinzelelo.

Sithethe ngeendlela zokuzikhusela kule meko. Izinto ezifana nokuqala kancinci kancinci umthambo, ukutya ukutya okunesondlo, kunye nokunxiba izihlangu ezifanelekileyo kunokunciphisa le ngozi.

Ukuba ucinga ukuba unayo nayiphi na kwezi mpawu, nceda ubone ugqirha ukuze akunike ingcebiso. Oku kuya kukunceda ululame ngokukhawuleza kwaye kuthintele imeko ukuba ingabi mandundu. Ndikunqwenelela impilo entle!

Ukwaphuka kwamathambo , ukwaphuka koxinzelelo, iintlungu zamathambo, ukwenzakala kokuzilolonga, ukwenzakala kwezemidlalo, impilo yamathambo, i-calcium