Ngaba ngequbuliso uqengqele umlenze wakho ngelixa udlala? Okanye unyathele ilitye elincinci endleleni waza wakruneka iqatha lakho? Okanye ubethe into ethile isandla okanye unyawo lwakho lwajika lwaba luhlaza okwesibhakabhaka, lwadumba, lwaza lwalimala kakhulu? Ngamaxesha anje, uninzi lwethu luye lweva, kwaye mhlawumbi lwasebenzisa, indlela ye-RICE. Nangona kunjalo, abantu abaninzi abazi kakuhle ukuba yenziwa njani, yintoni kanye kanye, kwaye ingaba iluncedo na kuzo zonke iingozi. Ke namhlanje, masithethe malunga nokuba yintoni indlela ye-RICE, indlela yokuyenza ngqo, kunye nokuba zeziphi izinto ezintsha ezifunyenweyo ngayo.
Kalula nje, yintoni indlela ye-RICE?
I-RICE yindlela esiyaziyo iminyaka emininzi, ingakumbi njengoncedo lokuqala kwizilonda zezicubu ezithambileyo ezifana nezihlunu zethu, imisipha, kunye nemisipha . Oonobumba abane i-RICE babhekisa kumanyathelo amane alula.
- R - Ukuphumla
- I -Ice
- C - Uxinzelelo
- E - Ukuphakama
Ngokulandela la manyathelo, unganciphisa ngokukhawuleza iintlungu ezinzima, ukudumba, kunye nokuvuvukala okwenzeka emva kokwenzakala. Oogqirha badla ngokucebisa ukuba ulandele le ndlela kwangoko emva kokwenzakala, ude ufike esibhedlele, okanye ude uqale unyango olongezelelweyo. Oku kunceda ngakumbi xa kukho ukudumba okanye ukopha okukhulu.
Le ndlela isetyenziswa kakhulu kwizilonda ezibukhali ezifana nokuqhekeka, ukukrazula, kunye nokudumba . Ezi zihlala zizinto ezenzakalayo ezenzeka ngexesha lemidlalo. Ikwasetyenziswa nakwizintlungu zexesha elide ezifana ne -tendinitis, ezibangelwa kukuhamba okuphindaphindiweyo. Ngamanye amaxesha, nokuba kukho ukwaphuka, le ndlela inokunceda ukunciphisa iintlungu kunye nokudumba ude ubone ugqirha kuba izicubu ezithambileyo ezijikeleze yonakele.
Masiqonde amanyathelo amane endlela ye-RICE ngokweenkcukacha.
Kulungile, ngoku masibone ukuba oku kuthetha ukuthini ngokwenene oku kuphumla, umkhenkce, ukucinezelwa, ukuphakama, kunye nendlela yokukwenza kanye kanye.
| Inyathelo | Yintoni omawuyenze kwaye ngoba? (Yintoni omawuyenze kwaye ngoba?) |
|---|---|
| R - Ukuphumla | Oku kulula kakhulu. Ukuphumza ingalo okanye umlenze owonzakeleyo. Oko kuthetha ukuyeka ukuyisebenzisa ukuhamba, ukuphakamisa iintsimbi, ukubaleka, okanye ukutsiba. Kutheni kunjalo? Imizimba yethu iyamangalisa. Xa senzakele, amajoni ethu omzimba aqala ukusebenza ukuthumela izixhobo azidingayo ukuze aphilise. Ukuba siqhubeka nokubeka uxinzelelo kwindawo eyonzakeleyo, loo nkqubo yokuphiliswa iyathintelwa. Ukuphumla kuvumela izicubu ukuba zakhiwe kwakhona ngaphandle kokubangela umonakalo omtsha. |
| I - Umkhenkce (Umkhenkce) | Xa sisithi umkhenkce apha, sithetha naluphi na uhlobo lwe-cryotherapy. Ungafaka iityhubhu zomkhenkce kwingxowa ye-polythene, uyisonge ngelaphu, uze uyibeke kwindawo eyonzakeleyo. Okanye ungawufaka umlenze owonzakeleyo kwisitya samanzi omkhenkce. Ukubanda kubangela ukuba imithambo yegazi iqine . Oku kunciphisa ukuhamba kwegazi kwindawo leyo. Kwakhona, ukubanda kuyayidambisa loo ndawo, nto leyo enciphisa kakhulu intlungu . Kodwa khumbula, ungawubeki umkhenkce ngqo eluswini, kuba unokutsha. Soloko uwusonge ngelaphu. Akulunganga ukuwugcina ixesha elide. Eyona ndlela ilungileyo kukuyishiya imizuzu eli-10-15, uphumle iyure okanye ezimbini, uze uwufake kwakhona. |
| C - Uxinzelelo | Oku kuquka ukusonga indawo eyonzakeleyo ngebhandishi yelaphu okanye i-elastic crepe band onokuyithenga kwikhemesti. Oku kwenziwa ngokucinezela kancinci kwindawo leyo nokulawula ukudumba okugqithisileyo (i-edema). Ukudumba yinxalenye yenkqubo yokuphiliswa, kodwa ngamanye amaxesha ukudumba okugqithisileyo kunokwenza kube nzima kugqirha ukuba ahlole inxeba. Oku kunokunceda nokulawula ukopha kwenxeba. Kodwa ungalisongi kakhulu . Ukwenza njalo kunokuthintela ukuhamba kwegazi kwaye kubangele ukungaziva okanye ukuluhlaza okwesibhakabhaka kwindawo leyo. Ukuba iminwe yakho ikule ndawo, jonga ukuba iyatshintsha umbala okanye ayiziva. Ukuba oku kuyenzeka, yikhulule kancinci ibhandishi. |
| E - Ukuphakama | Oku kuthetha ukuphakamisa ingalo okanye umlenze olimeleyo, ukuba kunokwenzeka, ngaphezu kwenqanaba lentliziyo yakho.Ukuyigcina. Umzekelo, ukuba wenzakele emlenzeni, lala phantsi ubeke imiqamelo emibini okanye emithathu phantsi komlenze wakho. Oku kuya kunceda ekunciphiseni ukuhamba kwegazi kwindawo eyonzakeleyo ngenxa yobunzima bomxhuzulane. Oku kuya kunceda ukulawula ukopha, kwaye inkqubo ye-lymphatic iya kukhupha ulwelo kwaye inciphise ukudumba. Oku kusenokungabi luncedo kakhulu ukuba akukho ukudumba okuninzi, kodwa kunokuba luncedo kakhulu ukuba kukho ukudumba okukhulu kunye nentlungu. |
Ngaba kukho iingenelo kunye neengxaki kwindlela ye-RICE?
Ewe. Le yinto uninzi lwethu olungayaziyo. Indlela ye-RICE ilungile kakhulu ekulawuleni iintlungu, ukudumba, kunye nokopha emva kokwenzakala. Isinika isiqabu ngoko nangoko. Ikwanceda ekunciphiseni ukudumba ukuze kube lula kugqirha ukuhlola inxeba.
Nangona kunjalo, uphando olutsha lubonisa ukuba ukusebenzisa le ndlela ngokugqithisileyo nangexesha elide kunokulibazisa inkqubo yendalo yokuphiliswa kwenxeba.
Khumbula, xa unesilonda, ukudumba kunye nokubomvu (ukudumba) ziimpawu zokuba umzimba wakho uqala ukuphola. Ngoko ke ukuba siyayimisa le nkqubo ngokufaka umkhenkce size siwucinezele, iya kulibazisa inkqubo yokuphola. Yiyo loo nto oogqirha ngoku benika iingcebiso ezintsha malunga nendlela yokusebenzisa indlela ye-RICE.
Ngawaphi amacebiso amva nje ngendlela ye-RICE?
Ngoku oogqirha basixelela ukuba sisebenzise indlela ye-RICE, kodwa ngotshintsho oluncinci.
- Ukuphumla: Ukuphumla kubalulekile emva kokwenzakala. Kodwa ayingombono ulungileyo ukuhlala ebhedini iintsuku ezininzi . Kuphephe ukubeka uxinzelelo kwindawo leyo usuku lokuqala okanye ezimbini. Emva koko, yishukumise kancinci ide ingasabuhlungu. Ukuba uziva iintlungu, yeka. Iintshukumo ezincinci zonyusa ukuhamba kwegazi kwaye zikhawulezisa ukuphiliswa.
- Umkhenkce: Sebenzisa umkhenkce, kodwa usebenza kakuhle kwiiyure zokuqala ezi-6-8 emva kokwenzakala . Kuya kunceda ukunciphisa iintlungu nokulawula ukopha. Ukuqhubeka nokufaka umkhenkce emva koko kunokuthintela inkqubo yokuphiliswa. Khumbula, ungawufaki ngaphezu kwemizuzu eli-10-20 ngexesha .
- Uxinzelelo: Akukho bungqina besayensi bokuba ukubopha inxeba elincinci kuluncedo kakhulu. Kodwa akuyi kuba buhlungu. Ukuba kukho ukudumba okuninzi nokopha, oku kunokunceda ekulawuleni . Khumbula, musa ukuligquma kakhulu.
- Ukuphakama: Oku kufana nezinye. Akuyi kuba buhlungu, kwaye kunokunceda. Kunceda ekunciphiseni ukudumba nokunciphisa iintlungu eziza nokukruneka.
Ngenxa yesi sizathu, abanye oogqirha ngoku basebenzisa amagama anje nge-MICE (Motion, Ice, Compression, Elevation) endaweni ye-RICE, nto leyo ethetha ukuba kubalulekile ukuhambahamba kancinci, endaweni yokuphumla ngokupheleleyo.
Sifanele siye nini kugqirha ngokuqinisekileyo?
Ukuba intlungu kunye nokudumba akuphelanga emva kosuku okanye ezimbini usebenzisa indlela ye-RICE ekhaya, okanye ukuba ziyanda, qiniseka ukuba ubona ugqirha wakho . Kwakhona, ukuba uneempawu ezilandelayo, bona ugqirha ngokukhawuleza okanye uye kwiSebe leNgxamiseko (ETU) lesibhedlele esikufutshane .
| Iimpawu Zesilumkiso | |
|---|---|
| 🚨 | Ukuba kukho intlungu enganyamezelekiyo . |
| 🚨 | Ukuba awukwazi ukuhambisa ingalo/umlenze owonzakeleyo okanye ukuma uthwele ubunzima kuwo . |
| 🚨 | Ukuba indawo eyonzakeleyo ibonakala inwebekile okanye ikhubazekile (mhlawumbi yaphukile). |
| 🚨 | Ukuba indawo ibomvu kwaye ivakala ishushu kwaye idumbile kakhulu (oku kungaba luphawu losulelo). |
| 🚨 | Ukuba indawo eyonzakeleyo iba ndindisholo, ilahlekelwa luvakalelo, okanye ivakala ngathi iimbovane ziyabaleka (kusenokwenzeka ukuba umthambo woluvo wonakele). |
Ngaba kukho ezinye iindlela endaweni yendlela ye-RICE?
Ewe, kutshanje, kuye kwacetyiswa iindlela ezintsha zokuphiliswa ixesha elide, ingakumbi emva kokuba inqanaba elikhawulezileyo lokwenzakala (iiyure zokuqala ezingama-72) lidlulile. Ezimbini kuzo yi-MEAT kunye ne-PEACE & LOVE.
Indlela yeNyama
Oku kufundeka ngolu hlobo:
- M - Intshukumo: Ukuhambisa ilungu liye kwinqanaba elingenazintlungu.
- E - Ukuzilolonga: Njengoko uphola, yenza umthambo wokuqinisa indawo, njengoko uyalelwe yingcali yezonyango.
- A - I-Analgesia: Ukuba kuyimfuneko, sebenzisa izithomalalisi zentlungu ukulawula iintlungu nokugcina intshukumo esempilweni. Nxibelelana nogqirha wakho ngale nto.
- T - Unyango: Unyango lwexesha elide olufunekayo ukuze umntu aphile ngokupheleleyo.
Indlela yoXOLO NOTHANDO
Oku kude kancinci.
- P - Ukhuseleko: Ukukhusela inxeba ngexesha lokuphola (umz., ukufaka i-brace).
- E - Ukuphakama: Ukuphakama ukunciphisa ukudumba.
- A - Ziphephe izithinteli zokudumba: Emva kweentsuku ezimbalwa zokuqala, thetha nogqirha wakho malunga nokusebenzisa izithomalalisi zentlungu ezifana ne-acetaminophen endaweni yamayeza okulwa nokudumba (njenge-NSAIDs). Ukudumba yinxalenye yenkqubo yokuphiliswa.
- C - Uxinzelelo: Ukulawula ukudumba nokopha.
- E - Imfundo: Ukunika isigulane ukuqonda inkqubo yokuphiliswa kwaso.
- L - Umthwalo: Kancinci kancinci qala ukufaka ubunzima kwindawo eyonzakeleyo.
- O - Ithemba: Uphando lubonise ukuba ukucinga ngendlela eyakhayo ngokuchacha kunokukunceda uphile ngokukhawuleza.
- V - Ukwandisa imithambo yegazi (ukwandisa ukunikezelwa kwegazi): Ngexesha lokugqibela lokuchacha, yenza imisebenzi eyonyusa ukuhamba kwegazi.
- E - Ukuzilolonga: Ukuzilolonga ukuze ufumane amandla nokuguquguquka.
Umyalezo Wokuya Ekhaya
- Indlela ye-RICE yindlela entle yoncedo lokuqala yokunciphisa iintlungu kunye nokudumba kwangoko emva kokwenzakala.
- Nangona kunjalo, ukusetyenziswa oku ixesha elide kunokulibazisa inkqubo yendalo yokuphiliswa komzimba.
- Landela indlela ye-RICE kusuku lokuqala okanye ezimbini emva kokwenzakala, uze uqale kancinci kancinci ungabi nantlungu kangangoko unako .
- Umkhenkce kufuneka usetyenziswe imizuzu eli-10-20 kuphela , kodwa ungawusebenzisi ngqo eluswini.
- Ukuba uneempawu ezilumkisayo ezifana nentlungu enganyamezelekiyo, ukukhubazeka, okanye ukuba ndindisholo, bona ugqirha ngokukhawuleza .
- Xa unyanga nayiphi na ingozi, kungcono ukufuna ingcebiso kagqirha. Ngokuxhomekeke kuhlobo lwengozi yakho, ugqirha wakho uya kukucebisa ngeyona ndlela ifanelekileyo yonyango kuwe.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment