Ngaba ungumntu osebenza nzima okanye othanda imidlalo? Ngoko ke kubalulekile ukuba wazi ngezi ntanda zincinci emathanjeni ezibizwa ngokuba yi-"Stress Fractures"!

Xa siziva intlungu encinci emzimbeni wethu, sicinga ngezinto ezininzi, akunjalo? Ingakumbi ukuba ubandakanyeka kwimidlalo okanye ukuba ungumntu obaleka imini yonke, unokucinga ukuba kuyinto eqhelekileyo ukuba neentlungu ezincinci kwiindawo ezahlukeneyo zomzimba wakho. Kodwa ngamanye amaxesha, emva kwale ntlungu incinci, kunokubakho into efuna ingqalelo encinci. Yiloo nto siza kuthetha ngayo namhlanje, `( Stress Fracture )`. Ungoyiki, siza kuthetha ngale nto ngokulula, ngendlela onokuyiqonda.

Yintoni le "Stress Fracture"?

Ngamafutshane, i-`(Stress Fracture )` yikroba elincinci kakhulu nelithambileyo ethanjeni. Ifana nekroba elincinci eludongeni elivela kancinci kancinci. Nangona ekuqaleni lisenokubonakala lincinci, linokuba likhulu ukuba asilinikeli ngqalelo. Eli kroba likhulu apho ithambo liqhekeka kubini, okungekuko ukwaphuka kwethambo , kodwa yinto encinci kakhulu. Kodwa nalo mkroba mncinci unokusibangela intlungu enkulu kwaye unokuphazamisana nemisebenzi yethu yemihla ngemihla.

Kutheni sifumana le `(Stress Fracture)`?

Kukho izizathu ezibini eziphambili zokuba kwenzeke oku `(Stress Fracture)`. Masizijonge ngokwahlukeneyo.

1. Ngenxa yokuphindaphinda into efanayo (`Ukusebenzisa ngokugqithisileyo`)

Le yeyona nto ixhaphakileyo. Ngamafutshane, xa senza intshukumo efanayo ngokuphindaphindiweyo, amathambo ethu abeka uxinzelelo olukhulu kuwo. Kancinci kancinci, olu xinzelelo lubangela ukuba kubekho imifantu emincinci emathanjeni.

Khawucinge ukuba ungumbaleki. Xa ubaleka ngendlela efanayo yonke imihla, ingakumbi ukuba ngequbuliso unyusa umthamo okanye isantya sakho soqeqesho, unokuba nemingxunya emincinci emathanjeni emilenze yakho ngolu hlobo. Njalo njalo:

• Kwabo badlala ibhola yomnyazi
• Kwabo badanisayo
• Kwabo benza i-gymnastics
• Le meko ixhaphakile nakubantu abadlala imidlalo efana ne-tennis.

Abadlali abatsha banokufumana olu hlobo lokulimala kwasekuqaleni, njengoko imizimba yabo ivele ifumane uqeqesho oluninzi abangaluqhelanga. Umzekelo, abagijimi badla ngokuba nale ngxaki kwithambo lesifuba (`Tibia`) .

2. Ngenxa yobuthathaka bamathambo

Esinye isizathu esiphambili kukuba amathambo akho abuthathaka. Ukuba amathambo akho akanamandla, asenokuphuka naphantsi koxinzelelo oluqhelekileyo. Kukho izizathu ezininzi zokuba amathambo akho abuthathaka:

• Ukunqongophala kwesondlo: I-calcium kunye ne-Vitamin D zigcina amathambo ethu eqinile.I-Vitamin D sisondlo esibaluleke kakhulu. Ukuba umzimba awufumani ngokwaneleyo kuyo, amathambo aya buthathaka kancinci kancinci. I-calcium yeyona nto iphambili eyakha amathambo. I-Vitamin D inceda umzimba ukuba ufunxe i-calcium esiyifunxayo.
• Iimeko ezithile zempilo: Ezinye iimeko zempilo zinokubangela ukuba amathambo abe buthathaka. Umzekelo yimeko ebizwa ngokuba yi-osteoporosis . Oku kwenzeka xa uxinano lwamathambo luncipha, nto leyo ewenza aqhekeke kwaye aphuke lula.
• Eminye imiba yabadlali abangabasetyhini: Kwabanye abafazi, ingakumbi abo babandakanyeka kwimidlalo, izinto ezifana nokutya okungalinganiyo, ukungahambi kakuhle exesheni, kunye namanqanaba aphantsi amandla nazo zinokuba nemiphumo emibi kwimpilo yamathambo. Kubalulekile ukuzazi ezi zinto.

Umntu onamathambo abuthathaka ngolo hlobo unokufumana "ukuqhekeka koxinzelelo" ngequbuliso, mhlawumbi nangona esenza imisebenzi yemihla ngemihla.

Ndingazi njani ukuba ndine-`(Stress Fracture)`? (Iimpawu)

Kulungile, ngoku masibone ukuba zithini iimpawu ze-"Stress Fracture". Jonga ukuba unazo na ezi zinto:

• Intlungu: Olu luphawu oluphambili. Ludla ngokuqala ngentlungu encinci. Le ntlungu ivakala kakhulu xa uzilolonga, ubaleka, okanye utsiba. Ekuqaleni, intlungu inokuphela emva kokuba ugqibile ukuzilolonga kwaye uphumle okwethutyana. Kodwa njengoko imeko isiba mandundu, intlungu iqala ukuqhubeka nokuba sele uphumle. Ngamanye amaxesha, intlungu inokubakho nasebusuku xa ulele.
• Ukuqina Kwendawo: Enye into kukuba le ntlungu ivakala kwindawo enye, kwindawo encinci. Ukuba ucinezela loo ndawo ngomnwe wakho, ibuhlungu kakhulu. Oogqirha bayibiza le ``Ukuqina Kwendawo''.
• Ukudumba kunye nokubomvu: Indawo yentlungu isenokudumba kancinci. Abanye abantu banokubona nokuba ulusu olukuloo ndawo lubomvu . Nangona kunjalo, oku kudumba kunye nokubomvu akwenzeki kuwo wonke umntu, kwaye nokuba kuyenzeka, akusoloko kubonakala.

Zeziphi iindawo eziqhelekileyo apho `(Stress Fracture)` zenzeka khona?

Ukwaphuka koxinzelelo kudla ngokuvela emathanjeni omlenze ongezantsi (i-tibia kunye ne-fibula) kunye namathambo onyawo (ingakumbi i-metatarsals). Ezi zezona ndawo zichaphazeleka kakhulu kukubaleka, ukutsiba, kunye nemidlalo.

Nangona kunjalo, la maqhekeza anokwenzeka kungekuphela nje kwezi ndawo, kodwa nakwithambo lesandla, umqolo, kunye neembambo zesifuba . Khawucinge nje, umntu okhohlela kakhulu ngalo lonke ixesha unokufumana "uStress Fracture" kwimbambo. Okanye umdlali we-rocking angafumana le meko kwiimbambo.

Ndifanele ndimbone nini ugqirha?

Ukuba unentlungu enje,Ingakumbi ukuba iba mandundu imihla ngemihla, okanye ukuba ayipheli emva kweveki okanye ezimbini uphumle, ngokuqinisekileyo kuya kufuneka ubone ugqirha. Musa ukuyityeshela njengento encinci. Kuba, ukuba `(Stress Fracture)` ayinyangwanga kakuhle, inokuba yingxaki enkulu (`Complete Fracture`). Emva koko ixesha lokuchacha liya kuba lide, unyango luya kuba nzima ngakumbi, kwaye kuya kufuneka ubandezeleke ngakumbi. Ke ngoko, kungcono ukufumana ingcebiso efanelekileyo ngokukhawuleza.

Ugqirha uyifumanisa njani le nto? (Ukuxilongwa)

Xa usiya kugqirha, uza kuqala akubuze imibuzo. Izinto ezifana nemisebenzi oyenzayo, indlela eqale ngayo intlungu, kunye nexesha ebuhlungu kakhulu. Emva koko, baza kuyichukumisa baze bayicinezele indawo ebuhlungu ukuze babone ukuba akukho na ukuthamba.

Emva koko, ukuba ugqirha unamathandabuzo, angakuthumela kwiimvavanyo ezithile:

• I-X-reyi: Ukuqhekeka koxinzelelo kusenokungabonakali kwi-X-reyi kumanqanaba okuqala kuba kukuqhekeka okuncinci kakhulu. Emva kweeveki ezimbalwa, njengoko ithambo liqala ukuphola, utshintsho lunokubonakala kwi-X-reyi.
• `I-Bone Scan`: Olu luvavanyo olunobukrelekrele olunokubona `(Ukwaphuka koxinzelelo)` kwasekuqaleni.
• I-MRI (Magnetic Resonance Imaging) Scan: Le yeyona ndlela ilungileyo yokufumanisa ukwaphuka koxinzelelo. Ingayibona ngokucacileyo imeko yamathambo kunye nawo nawuphi na umonakalo kwizicubu ezithambileyo ezijikelezileyo.
• Uvavanyo lwe-`CT scan (Computed Tomography scan)`: Olu vavanyo lusetyenziswa ngamanye amaxesha, ingakumbi ukuba ufuna ukubona imilo yethambo.

Ngolu vavanyo, ugqirha unokufumanisa ngokuchanekileyo ukuba "une-stress fracture" okanye kukho enye ingxaki.

Luluphi unyango lwale nto, gqirha?

Ukuba ufunyaniswe ukuba une-"Stress Fracture", akukho nto inokubangela ixhala. Ngonyango olufanelekileyo, inganyangeka ngokupheleleyo.

• Ukuphumla: Olona nyango lubalulekileyo koku kukuphumla. Oku kuthetha ukuba kufuneka uyeke ngokupheleleyo umsebenzi obangele ukwenzakala. Ukuba ungumgijimi, kufuneka uyeke ukubaleka, ukuba ungumtsibi, kufuneka uyeke ukutsiba malunga neeveki ezi-6 ukuya kwezi-8, okanye mhlawumbi nangaphezulu . Ugqirha wakho uza kukuxelela ukuba kufuneka uphumle ixesha elingakanani.
• Indlela ye-`RICE`: Ukuze unciphise iintlungu nokudumba kwiintsuku zokuqala, ungalandela indlela ye-`RICE`.
• `R (Ukuphumla)` - Ukuphumla (njengoko bekutshiwo ngaphambili).
• `I (Iqhwa)` - Faka umkhenkce (iphakheji yomkhenkce esongelwe ngetawuli, ibekwe kwindawo eyonzakeleyo malunga nemizuzu eli-15-20 amaxesha amaninzi ngemini).
• `C (Uxinzelelo)` - Ibhandishi evakala iqinile kodwa ingathinteli ukuhamba kwegazi (ilawula ukudumba).
• `E (Ukuphakama)` - Ukugcina indawo eyonzakeleyo (ukuba ngumlenze) iphakanyisiwe ngokuyibeka esitulweni okanye emqamelweni (oku kunceda ekunciphiseni ukudumba).
• Iipilisi zokunciphisa iintlungu: Ungathatha ipilisi zokunciphisa iintlungu ezilula, ezifana ne-'Paracetamol', ukuze uncede iintlungu. Nangona kunjalo, ungaqhubeki nokuthatha ezinye iipilisi zokunciphisa iintlungu ezinamandla (ezifana ne-'NSAIDs' - umz. i-'Ibuprofen', i-'Diclofenac') ngaphandle kwengcebiso kagqirha wakho, njengoko ezinye izifundo zibonise ukuba zinokulibazisa ukuphiliswa kwamathambo. Ke ngoko, ukuba uthatha iipilisi zokunciphisa iintlungu, thetha nogqirha wakho kwaye uthathe kuphela amayeza awanike wona.
• Izixhobo zokuxhasa: Ngamanye amaxesha, ugqirha wakho unokucebisa izihlangu ezikhethekileyo ('i-Walking Boot') okanye iintonga zomlenze wakho. Nika ithambo ukuphumla kwaye uyeke ukulibeka ubunzima obukhulu.
• Ukugalela: Oku akufuneki rhoqo, ngesiqhelo ukuba iqhekeza likhulu okanye alipholi ngokukhawuleza.
• Ukuqhela kancinci kancinci imisebenzi: Nokuba emva kokuchacha, ayilocebo lilungileyo ukuqala kwangoko ukwenza imisebenzi efanayo naleyo yangaphambili. Kufuneka uqale kwakhona kancinci kancinci, kancinci kancinci. Kubaluleke kakhulu ukufuna iingcebiso kugqirha okanye kwingcali ye-physiotherapist ngale nto. Baza kukuxelela indlela yokuqalisa kwakhona ngokukhuselekileyo ukuzilolonga.
• Ukunyanga unobangela oyintloko: Ukongeza, kubaluleke kakhulu ukufumana unobangela oyintloko obangele oku `(Stress Fracture)` uze unyange. Ukuba kukusilela kokutya, kufuneka kujongwane nako. Ukuba yimpazamo yoqeqesho, kufuneka kulungiswe. Ukuba sisifo esifana ne-`Osteoporosis`, kufuneka sinyangwe ngokufanelekileyo.
• Utyando: Oku akudli ngokubandakanya utyando. Akuqhelekanga kakhulu, kwaye kwenzeka kuphela xa ithambo lingapholi kakuhle okanye ukuba ukuqhekeka kuba yingxaki enkulu.

Ngaba le ngxaki ayinakuthintelwa ukuba ingenzeki kwakhona? (Iindlela zokuthintela)

Ngokuqinisekileyo kunokwenzeka! Ukuba sicinga ngezi zinto kancinci, singakuthintela kakhulu ukwenzeka kwe-`(Stress Fracture)`.

• Yandisa amandla okwenza umthambo kancinci kancinci: Ukuba uqala umthambo omtsha, okanye ukuba unyusa amandla, ubude, okanye umgama womthambo osele ukhona, musa ukukwenza konke ngaxeshanye. Yandisa kancinci kancinci, kancinci kancinci, kungabi ngaphezu kwe-10% ngeveki. Nika umzimba wakho ixesha lokuziqhelanisa.
• Izihlangu ezifanelekileyo: Kubaluleke kakhulu ukusebenzisa izihlangu ezifanelekileyo ezifanelekileyo kumsebenzi owenzayo. Musa ukubaleka unxibe izihlangu ezindala, ezigugileyo. Ukuba ungumgijimi, sebenzisa izihlangu ezenzelwe ukubaleka ngokukodwa.
• Yenza `uqeqesho oludibanisayo`:Kulungile ukutshintsha indlela oqhele ukuzilolonga ngayo ('uqeqesho olunqamlezileyo') kunokuba wenze uhlobo olufanayo lomthambo yonke imihla. Umzekelo, ukuba ungumgijimi, ungenza umthambo ongenampembelelo ingako njengokudada okanye ukukhwela ibhayisekile iintsuku ezimbalwa ngeveki. Oku kuya kunciphisa uxinzelelo kumathambo afanayo.
• Ukutya Okulinganiselayo: Njengoko bekutshiwo ngaphambili, yitya ukutya okulinganiselayo okutyebileyo kwi-'calcium' kunye ne-'vitamin D'. Ubisi, iyogathi, itshizi, intlanzi encinci enamaqokobhe (iishrimp, iisardine), imifuno eluhlaza (isipinatshi, ikale) ityebile kwi-'calcium'. Sifumana i-'vitamin D' elangeni lasekuseni (imizuzu eli-15-20), kunye nokutya okufana neengqayi zamaqanda kunye neentlanzi ezinamafutha. Ukuba kuyimfuneko, ungabuza ugqirha kwaye uthathe izongezo ze-'calcium' kunye ne-'vitamin D'.
• Mamela umzimba wakho: Mamela umzimba wakho. Xa kufika intlungu, ungayityesheli kwaye uqhubeke nokuzilolonga. Isaci esithi 'akukho ntlungu, akukho nzuzo' asisebenzi kuyo yonke indawo, ingakumbi xa wenzakele ngolu hlobo. Intlungu sisilumkiso somzimba wakho.
• Phumla ngokwaneleyo: Ukuphumla nokulala ngokwaneleyo kubaluleke kakhulu kwimpilo yamathambo kunye nokuphiliswa kwamanxeba. Phumla ngokwaneleyo ngexesha lokuzilolonga, kunye nosuku lonke.

Ngoko ke, yintoni esifanele siyikhumbule kuyo yonke le nto? (Umyalezo Wokubuyela Ekhaya)

Kulungile, masiphinde sichaze amanqaku abalulekileyo koko sithethe ngako:

• ``Uqhekeko loxinzelelo`` luqhekeko oluncinci ethanjeni. Ludla ngokuvela xa usenza into efanayo ngokuphindaphindiweyo, okanye xa ithambo lakho libuthathaka.
• Qaphela nayiphi na intlungu okanye ukudumba okwenzeka kwindawo ethile ngexesha lokuzilolonga. Ukuba ayipheli kwiintsuku ezimbalwa, iyaqhubeka, okanye iba mandundu, qiniseka ukuba ubona ugqirha.
• Ukuphumla yeyona ndlela ilungileyo yokwenza oku. Phumla ngokwaneleyo njengoko ugqirha esitsho, uze uqale ukusebenza kancinci kancinci.
• Xa uqala umthambo omtsha okanye ukwandisa owakho ngoku, musa ukukwenza konke ngaxeshanye, kodwa kancinci kancinci. Nxiba izihlangu ezilungileyo, yitya ukutya okunesondlo, phumla ngokwaneleyo, kwaye okona kubaluleke kakhulu, mamela umzimba wakho.

Nika ingqalelo kwiimpawu umzimba wakho okunika zona. Intlungu luphawu lokuba kukho into engalunganga. Musa ukuyityeshela! Impilo yakho ibaluleke kakhulu kuwe.

Ndiyathemba ukuba olu lwazi luza kukunceda. Ukuba unemibuzo engaphezulu malunga noku, ungathandabuzi ukuthetha nogqirha. Hlala uphilile!

Ukwaphuka koxinzelelo, Ukwaphuka kwamathambo, Ukulimala kokuzilolonga, Intlungu yomlenze, Impilo yamathambo, Ukulimala kwezemidlalo