Khawuthelekelele udlala ikhilikithi nabahlobo bakho. Kuthekani ukuba ngequbuliso uziva intlungu ebukhali kwindawo yakho yethole, njengokucofa "ngokucofa" ngelixa ubaleka i-six, okanye intlungu ebukhali kwindawo yakho yethole kwindawo yemidlalo yeofisi? Kubuhlungu kakhulu kangangokuba awukwazi nokuthatha inyathelo elingaphaya koko. Uninzi lwexesha, oku yinto esiyivileyo sonke njenge-'calf strain'. Ngokwezonyango, oku sikubiza ngokuba yi-Calf Strain okanye i-Pulled Calf Muscle. Oku akukwenzeki kubadlali kuphela, kunokwenzeka nakubani na. Ke namhlanje, masithethe ngokuba yintoni kanye kanye i-calf strain, kutheni isenzeka, kwaye simele senze ntoni ukuba iyenzeka.
Kalula nje, yintoni iCalf Strain?
Uxinzelelo lwemisipha yethanga luba xa imisipha enye okanye ezingaphezulu ezingasemva komlenze wakho, ngaphantsi kwedolo, zoluliwe kakhulu. Nangona le ndawo siyibiza ngokuba yi-'hamstring', kukho imisipha emibini ebaluleke kakhulu apha esinceda sigobe kwaye sivule umlenze, iqatha, kunye nedolo. Ngamafutshane, le misipha inika inkxaso eninzi yokuxhasa ubunzima bomzimba wethu xa sihamba, sibaleka, kwaye sitsiba.
Cinga ngayo njengebhanti yerabha. Xa uyitsala ngokuqhelekileyo, kulungile. Kodwa kwenzeka ntoni ukuba uyitsala ngequbuliso ngaphaya komda wayo? Ingakrazuka ize yaphuke. Kunjalo ke ngemisipha yethu. Ukuba wenza into ngequbuliso uze uyolule kakhulu, loo micu yemisipha iyonakala.
Lo monakalo ungaqala ekutsaleni kancinci ukuya ekukrazukeni kwemisipha ngokupheleleyo. Nokuba kukwenzakala okuncinci okanye okubi kakhulu, kubalulekile ukubona ugqirha ngokukhawuleza. Ngokuchongwa ngokuchanekileyo kunye nonyango olufanelekileyo, ungabuyela ngokukhawuleza kwimisebenzi yakho yesiqhelo kunye nemidlalo.
Ziziphi iimpawu eziqhelekileyo zokuphuphuma kwesisu?
Iimpawu zokwenzakala komqolo zixhomekeke kubukhulu bengozi. Nangona kunjalo, ngokubanzi, unokufumana enye okanye ngaphezulu kwezi mpawu. Makhe sijonge itheyibhile engezantsi ukuze siziqonde kakuhle.
| Uphawu | Inkcazo |
|---|---|
| Intlungu ebukhali, ngequbuliso | Intlungu ebukhali ngasemva kwethanga ngexesha lokwenzakala. Kusenokuvakala ngathi kukho umntu okukhabileyo. |
| Ukuva isandi esithi 'click' okanye 'pop' | Ngexesha lokwenzakala, usenokuva okanye uve isandi esifana nokuba umsipha uyakrazuka. |
| Ukudumba | Indawo eyonzakeleyo iqala ukudumba ngokukhawuleza. |
| Ukugruzuka kunye nokuluhlaza okwesibhakabhaka | Emva kweeyure ezimbalwa okanye usuku, umphezulu wolusu lwendawo eyonakeleyo unokuba luhlaza okwesibhakabhaka okanye mfusa, ubonakale ngathi unamanxeba. |
| Ubunzima bokuhamba | Kunzima kakhulu ukubeka unyawo lwakho phantsi, ukuma ngeenzwane zakho, nokugoba iqatha lakho. Kusenokufuneka uhambe uqhwalela. |
| Ubuthathaka bemisipha | Andikwazi ukuthulula izihlunu zemilenze yam. Umlenze wam uvakala ngathi awunamandla. |
Rhoqo, umntu onolu hlobo lokwenzakala kufuneka ayeke ngoko nangoko umsebenzi abewenza (ukubaleka, ukutsiba). Uva iintlungu ezininzi kangangokuba akasakwazi ukuqhubeka nokwenza oko.
Kutheni le nto kukho utshintsho lweenwele? Zithini izinto ezibangela umngcipheko?
Ukukruquka kudla ngokuvela xa usuka kwenye indawo ngequbuliso usiya kwenye. Cinga ngako, xa uqala ukubaleka ngokukhawuleza, utsiba, okanye utshintshe indlela ngequbuliso, ezi zihlunu zifakwa phantsi koxinzelelo olunganyamezelekiyo.
Le meko inokwenzeka ngakumbi xa izihlunu zethole zitsalwa ngokukhawuleza ukusuka eqakaleni njengoko iinzwane zakho zijonge phezulu (ngasemzimbeni wakho).
Ngubani osengozini enkulu?
Nangona ukuphuphuma kwesisu kunokwenzeka nakubani na, kwabanye abantu umngcipheko uphezulu kancinci.
- Abadlali bezemidlalo: Abantu abadlala imidlalo efuna ukukhawuleziswa ngequbuliso, ukuyeka ngequbuliso, kunye nokutshintsha indlela ngequbuliso basengozini enkulu. Umzekelo, abadlali be-sprinter, ibhola ekhatywayo, i-tennis, i-badminton, kunye nabadlali be-cricket banamathuba amaninzi okufumana le meko. Ngamanye amaxesha ibizwa ngokuba "yi-tennis leg" kuba yenzeka rhoqo kubadlali be-tennis.
- Ubudala: Abantu abangaphezu kweminyaka engama-40 ubudala banamathuba amaninzi okwenzakala ngolu hlobo xa besenza umthambo.
- Ukungabikho kwe-conditioner: Esinye sezizathu ezinkulu kukungafudumali kakuhle nokungazoluli ngaphambi kokuba wenze umthambo.
- Ukulimala kwangaphambili: Umntu okhe wakrwitshwa okanye wenzakele emlenzeni unamathuba amaninzi okwenzakala kwakhona.
- Uhlobo lwemisipha: Izihlunu zemisipha zabanye abantu ziqinile okanye zimfutshane ngokwendalo. Zikwasengozini enkulu.
- Isini: Ezinye izifundo zibonise ukuba amadoda anokuba namathuba amancinci okufumana esi sifo.
Iingxaki ezinokwenzeka ukuba i-hernia ayihoywa
Nangona le yimeko enokunyangeka kwiimeko ezininzi, ezinye iingxaki zinokwenzeka ukuba azinyangwa kakuhle okanye azinakwa.
- Intlungu engapheliyo: Intlungu ehlala ihleli nokuba ingozi ipholile.
- Ukulimala kwakhona: Ukuba uphinda wenze umsebenzi ngaphambi kokuba uphole ngokupheleleyo, ungenzakalisa kwakhona kwindawo efanayo.
- Izicubu ezibuhlungu: Njengoko izihlunu ziphola, kwakheka izicubu ezibuhlungu, nto leyo enokunciphisa ukuguquguquka kwemisipha.
- I-Deep Vein Thrombosis (DVT): Le yimeko enzima kakhulu. Ezinye izifundo zifumanise ukuba malunga ne-10% yabantu ababonakalisa iimpawu ze-thromboembolism banegazi elijiyileyo kwimithambo ebizwa ngokuba yi-DVT. Le yimeko engxamisekileyo esongela ubomi, ngoko ke kubalulekile ukubona ugqirha ukuba uva iintlungu zomlenze okanye ukudumba.
- Isifo seCompartment Syndrome: Esi sisifo esingaqhelekanga kodwa esibi kakhulu. Kule meko, uxinzelelo olujikeleze izihlunu lunokunyuka kakhulu kwaye ukuhanjiswa kwegazi kunokuvalwa.
Ugqirha uyixilonga njani le meko?
Xa usiya kugqirha, uza kuqala akubuze imibuzo embalwa. Kuluncedo kakhulu ukuchaza ngokweenkcukacha indlela owenzeke ngayo umonakalo, indlela ozive ngayo ngelo xesha, kunye nokuba intlungu yayinjani. Emva koko, ugqirha uza kuhlola umlenze wakho. Uza kukhangela ukudumba, ukukrweleka, kunye nendawo kanye apho intlungu ikhoyo.
Uninzi lwexesha, olu vavanyo lunokuxilonga imeko. Nangona kunjalo, ukuba kukho isikrokro semeko enzulu ngakumbi (efana ne-Achilles tendon ekrazukileyo okanye i-DVT), ugqirha wakho unokukuthumela ukuze uvavanywe ngakumbi.
- I-Ultrasound Scan: Oku kubaluleke kakhulu ukujonga ukuba igazi liqhekekile na ezihlunwini ze-pelvic.
- I-MRI Scan: Olu vavanyo lunceda ukubona ngokucacileyo ukuba imisipha ikrazukile kangakanani na nokuba ikrazukile ngokupheleleyo.
Yintoni omele uyenze ukuze upholise ithambo elaphukileyo ngokukhawuleza?
Kukho indlela eyaziwayo nebaluleke kakhulu esiyilandelayo xa sinyanga iqatha elityumkileyo. Ibizwa ngokuba yindlela ye-RICE . Oku kwenziwa kwiiyure zokuqala ezingama-24-48 emva kokwenzakala, nto leyo ekhawulezisa inkqubo yokuphiliswa kwaye ilawula iintlungu nokudumba.
Makhe sibone ukuba yintoni le RICE.
| Ileta yeRICE | Intsingiselo kunye nento omawuyenze |
|---|---|
| R - Ukuphumla | Yeka oko ubukwenza ngoko nangoko. Phumla umlenze wakho. Kuphephe ukuhamba, ukubaleka, njl. ngokupheleleyo. Oku kubalulekile ukuthintela umonakalo ongakumbi kwizihlunu. |
| I - Umkhenkce (Ukunyibilika komkhenkce) | Faka umkhenkce kwindawo ebuhlungu nedumbileyo. Musa ukuwushiya uvuliwe kangangemizuzu engaphezu kwama-20 ngexesha. Yenza oku rhoqo emva kweeyure ezimbini. Ungaze uwubeke ngqo eluswini. Wusonge ngelaphu elicocekileyo okanye itawuli. |
| C - Uxinzelelo | Ukulawula ukudumba, songa indawo eyonzakeleyo ngebhandishi elastiki/ibhandishi yecrepe. Kodwa ungayibhinci kakhulu kangangokuba inciphise ukuhamba kwegazi. Khulula le bhandishi kancinci ngelixa ulele. |
| E - Ukuphakama | Gcina umlenze wakho owonzakeleyo uphakanyisiwe ngaphezu kwentliziyo yakho nanini na xa kunokwenzeka. Phakamisa umlenze wakho ngeemiqamelo ezimbalwa xa ulele phantsi. Oku kuya kunceda ekunciphiseni ukudumba. |
Nangona ungayenza le ndlela yeRICE ekhaya,Kungcono rhoqo ukubona ugqirha uze ufumane ingcebiso.
Ukongeza, ugqirha wakho unokucebisa unyango olufana nolu:
- Iintlungu: Amayeza okulawula iintlungu nokudumba.
- Unyango lomzimba: Ukuzilolonga okukhethekileyo ukuqinisa izihlunu nokuphucula ukuguquguquka.
- I-Soft cast okanye i-boot: Gcina umlenze ungashukumi, ingakumbi ukuba ukwenzakala kukhulu.
Izinto ekungafanele zenziwe ngexesha lokuchacha
- Ukufaka ubushushu enxebeni: Ukufaka ubushushu enxebeni kwiintsuku ezimbalwa zokuqala kunokunyusa ukudumba nokopha.
- Ukusela utywala: Utywala buyalibazisa inkqubo yokuphiliswa.
- Ukuphulula: Ukuphulula ngexesha leentsuku zokuqala zokwenzakala kunokuyenza imeko ibe mandundu ngakumbi.
- Ukuhamba okanye ukwenza umthambo ngakumbi: Ukuphumla ngokupheleleyo kubalulekile.
Kuthatha ixesha elingakanani ukuphiliswa?
Akukho mhla uchanekileyo wokuchacha. Ixesha lokuchacha lixhomekeke kubukhulu bokwenzakala kwakho.
- Ukukruneka okuncinci (iBanga loku-1): Kungaphola kwiiveki ezi-1-3.
- Ukukrazuka okuphakathi (Ibanga lesi-2): Kungathatha iiveki ezi-4-8 okanye ngaphezulu.
- Ukukrazuka okupheleleyo (Ibanga lesi-3): Kungathatha iinyanga ezi-3-6 okanye ngaphezulu. Kusenokufuneka utyando.
Eyona nto ibalulekileyo kukuba nomonde ude uphile ngokupheleleyo. Ukuba ngequbuliso ubuyela ekubalekeni nasekutsibeni ngendlela endala kuba nje intlungu iphelile, ungagqibela ngokwenzakala kwindawo efanayo kwakhona kwaye kungathatha ixesha elide ukuphola. Ke ngoko, kufuneka udibane nogqirha wakho okanye ingcali yezonyango kwaye kancinci kancinci uqalise imisebenzi yakho.
Ufanele uye nini ngokuqinisekileyo kugqirha?
Ukuba unezi mpawu zilandelayo, bonana nogqirha ngaphandle kokulibazisa. Ukuba kuyimfuneko, yiya kwiSebe leNgxamiseko (ETU) lesibhedlele esikufutshane.
- Ukuba awukwazi ukuma ngeenyawo zakho emhlabeni uze uthwale ubunzima.
- Ukuba awukwazi ukugoba okanye ukolula umlenze wakho, iqatha, okanye unyawo.
- Ukuba kukho intlungu enganyamezelekiyo kwindawo yempumlo.
- Ukuba ubona ukudumba okugqithisileyo kwindawo esezantsi yomlenze, unyawo, okanye iqatha.
Singazithintela njani iingxabano zexesha elizayo?
Bathi, “Ukuthintela kungcono kunonyango.” Ngoko ke ngokulandela la macebiso, unokunciphisa kakhulu umngcipheko wakho wokuba neengxaki ezinjalo.
- Zifudumeze ngaphambi kokuzilolonga: Ngaphambi kokuba wenze nawuphi na umdlalo okanye umthambo, fudumeza umzimba wakho ngokuhamba okanye ukubaleka kancinci imizuzu emi-5 ukuya kweli-10.
- Ukolula: Yenza ithole lizolule, ingakumbi kumathole.
- Yandisa ukuqina kancinci kancinci: Endaweni yokuba ngequbuliso uye kwimithambo enzima, yandisa kancinci kancinci ukuqina kokuzivocavoca njengoko umzimba wakho unako.
- Musa ukuzilolonga ngenxa yentlungu: Ukuba uziva iintlungu zemisipha, musa ukuzityeshela kwaye ungazenzi umthambo. Mamela umzimba wakho. Phumla.
- Ukuphumla Nokuchacha: Nika umzimba wakho ixesha elaneleyo lokuchacha phakathi kweseshoni zokuzilolonga.
- Nxiba izihlangu ezifanelekileyo: Nxiba izihlangu ezifanelekileyo kumdlalo okanye kumsebenzi owenzayo kwaye ezibonelela ngenkxaso efanelekileyo ezinyaweni zakho.
- Yomeleza izihlunu: Ukwenza umthambo rhoqo oqinisa izihlunu ze-hamstring (ezifana nokuphakamisa ithole) kunokunciphisa umngcipheko wokwenzakala.
Ukukruneka kukwenzakala okuqhelekileyo okunokwenzeka kuye nabani na, kubadlali nakwimpilo yemihla ngemihla. Kodwa ukuba uyazi, landela indlela ye-RICE kwangoko nje ukuba kwenzeke ukwenzakala, kwaye ufune iingcebiso zonyango, ungaphila ngokukhawuleza kwaye ubuyele kubomi bakho besiqhelo.
Umyalezo Wokuya Ekhaya
- Ukuxinana kwethole kukwenzakala okuqhelekileyo okubangelwa kukolula kakhulu okanye ukukrazuka kwemisipha yethole.
- Intlungu, ukudumba, kunye nobunzima bokuhamba zinokwenzeka emva nje kokwenzakala.
- Kubaluleke kakhulu ukulandela indlela ye-RICE (Rest, Ice, Compression, Elevation) njengoncedo lokuqala lokuqala.
- Ukuba unentlungu ebuhlungu, ukudumba okugqithisileyo, okanye ubunzima bokuhamba, bonana nogqirha ngokukhawuleza.
- Ukuphinda wenze imisebenzi ngaphambi kokuba uphile ngokupheleleyo kwandisa umngcipheko wokuba ukwenzakala kuphinde kwenzeke.
- Ukuzifudumeza nokolula izihlunu ngaphambi kokuzilolonga kunokuthintela ukwenzakala okunjalo.
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