Sonke siye sakruneka amaqatha ethu, satsala umsipha, okanye senzakalisa amalungu ethu ubuncinane kanye ebomini bethu, akunjalo? Ezi zinto zinokwenzeka xa sidlala ikhilikithi, sihla ngezinyuko, okanye sihamba nje esitalatweni. IRISI yindlela yoncedo lokuqala elula kakhulu esetyenziswa ngabantu abaninzi ukunciphisa ngokukhawuleza iintlungu nokudumba okuzivayo ngamaxesha anje ngezi, kwaye ikwacetyiswa ngoogqirha. Makhe sibone ukuba singayenza njani kanye kanye, kwaye zeziphi izinto ezintsha ekufuneka uzazi ngayo?
Yintoni kanye kanye indlela ye-RICE?
Ngamafutshane, i-RICE yiseti yamanyathelo amane asetyenziselwa ukubonelela ngoncedo olukhawulezileyo kwizilonda zezicubu ezithambileyo ezifana nezihlunu zethu, imisipha, kunye nemisipha. Sisifinyezo esakhiwe ngokudibanisa oonobumba bokuqala bamagama amane esiNgesi.
Le ndlela isetyenziswa kakhulu xa kuthe kwavela iingozi ezifana nezi:
- Ukukrala: Uxinzelelo kwi-ligament kwilungu.
- Iintlobo: Isihlunu okanye i-tendon etsaliweyo.
- Ukudumba: Ukudumba okubangelwa kukubetheka kwinto ethile.
Ezi zihlala zizinto ezibangelwa kukwenzakala okunxulumene nemidlalo. Zingasetyenziselwa ukwenzakala okuphindaphindwayo, oku kukwenzakala okwenzeka ngenxa yokunyakaza okuphindaphindiweyo. Ngamanye amaxesha, nokuba kukho ukwenzakala okukhulu njengokuqhekeka, indlela ye-RICE inokunceda ukulawula iintlungu kunye nokudumba de kubekho unyango.
Zimela ntoni ezi nobumba zine kwi-RICE?
Kulungile, ngoku masibone ukuba zeziphi iindlela ezine ezibhalwe kwezi nobumba zine i-RICE.
| Unobumba kunye nentsingiselo | Into ekufuneka uyenze ilula. |
|---|---|
| R - Ukuphumla | Phumza ingalo okanye umlenze owonzakeleyo. Kuphephe ukubeka ubunzima kwindawo eshukuma kakhulu. |
| I - Umkhenkce (Umkhenkce) | Faka umkhenkce kwindawo eyonzakeleyo. Ungasebenzisa iityhubhu zomkhenkce okanye iphakheji yomkhenkce koku. |
| C - Uxinzelelo (ukusebenzisa uxinzelelo) | Ukulawula ukudumba, songa inxeba kancinci ngento efana nebhandishi ye-crepe. |
| E - Ukuphakama | Gcina ingalo okanye umlenze owonzakeleyo uphezulu kangangoko kunokwenzeka ngaphezu kwentliziyo. Oku kungenziwa ngokubeka umqamelo phezulu. |
Makhe sijonge la manyathelo ngokweenkcukacha ezithe vetshe.
- Ukuphumla: Ukuphumla yindlela yemvelo yokusabela komzimba wethu xa senzakele. Kulapho umzimba unethuba lokuqala inkqubo yokuphiliswa. Ukuba uphinda ubeke ubunzima emlenzeni owonzakeleyo, kuya kuyilibazisa inkqubo yokuphiliswa kwaye kunokwenza nokwenzakala kube kubi ngakumbi. Ke ngoko, kubalulekile ukuphumla ubuncinane iintsuku ezimbini ukuya kwezintathu zokuqala .
- Umkhenkce: Oku kubizwa ngokuba yi-"cryotherapy". Ukusebenzisa umkhenkce kubangela ukuba imithambo yegazi kwindawo leyo inciphe, kunciphisa ukuhamba kwegazi. Oku kunciphisa ukudumba kunye nentlungu. Kodwa ungaze ubeke umkhenkce ngqo eluswini . Wusonge ngelaphu elincinci. Yishiye malunga nemizuzu eli-10-15 ngexesha, kwaye uphinde rhoqo emva kweeyure ezimbini.
- Uxinzelelo: Sisebenzisa ibhandeji lokucinezela koku. Oku kusebenzisa uxinzelelo oluthambileyo olujikeleze inxeba ukulawula ukudumba (i-edema). Musa ukuyisonga kakuhle ibhandeji. Oku kunokuthintela ukuhamba kwegazi kwaye kubangele ukungakhululeki. Ukuba iminwe yakho iqala ukuziva iluhlaza okwesibhakabhaka okanye ingakhululeki, yikhulule kancinci ibhandeji.
- Ukuphakama: Gcina umlenze okanye ingalo yakho eyonzakeleyo iphakanyisiwe kwimiqamelo emibini okanye emithathu, kungcono ukuba ibe ngaphezulu kwenqanaba lentliziyo yakho . Oku kuya kunceda ukunciphisa inani legazi elihamba liye kwindawo eyonzakeleyo ngenxa yobunzima bomxhuzulane. Oku kuya kunceda ukunciphisa ukudumba kunye nayo nayiphi na intlungu enokuthi iviwe.
Ingaba indlela ye-RICE ilungile ngokwenene? Ziziphi izimvo ezintsha?
Nangona besisoloko sisebenzisa indlela ye-RICE kangangeminyaka, bekukho izimvo ezahlukeneyo ngayo kutshanje. Abanye oogqirha bathi ukudumba yinxalenye yenkqubo yendalo yokuphiliswa komzimba xa unesilonda. Bakholelwa ukuba ukulawula oku kudumba ngomkhenkce kunye neebhandishi kunokulibazisa inkqubo yokuphiliswa.
Ngoko ke, oogqirha namhlanje bacebisa indlela ye-RICE eneemeko ezithile. Oko kukuthi, kufuneka uyisebenzise, kodwa uqaphele imida yayo.
Izinto ezintsha ekufuneka uzikhumbule:
- Ukuphumla:Ayilocebo lilungileyo ukuphumla ngokupheleleyo kangangeentsuku. Ufanele uphumle iintsuku ezimbalwa zokuqala uze uqale kancinci ukuhambisa indawo eyonzakeleyo ude ungeva ntlungu .
- Umkhenkce: Umkhenkce ungcono ukuwusebenzisa kwiiyure ezisi-8 zokuqala emva kokwenzakala . Uya kunceda ukulawula iintlungu kunye nokopha ukuba kukho. Nangona kunjalo, ukusetyenziswa komkhenkce ixesha elide kunokuthintela inkqubo yokuphiliswa.
- Uxinzelelo: Ibhandeji ayifuneki kwinxeba elincinci, kodwa ukuba kukho ukudumba okukhulu okanye ukopha , inokunceda ekulawuleni.
- Ukuphakama: Oku akuyi kuba buhlungu. Ukuba kukho ukudumba okuninzi, kunokunceda ekunciphiseni.
Yingakho abanye oogqirha becebisa iindlela ezintsha ezifana neMICE (Motion, Ice, Compression, Elevation) endaweni yeRICE. Bonke bathi intshukumo elawulwayo inceda ekuphilisweni, endaweni yokuphumla ngokupheleleyo.
Sifanele siye nini kugqirha ngokuqinisekileyo?
Nokuba ungacela uncedo lokuqala ekhaya usebenzisa indlela ye-RICE, kwezinye iimeko, ngokuqinisekileyo kuya kufuneka ufumane ingcebiso kagqirha, njengoko ukwenzakala kwangaphakathi kunokuba kubi kakhulu kunokuba kubonakala ngaphandle.
| Ukuba unale mpawu, bonana nogqirha ngokukhawuleza! | |
|---|---|
| Intlungu ebuhlungu | Intlungu inzima kangangokuba neepilisi zokudambisa iintlungu eziqhelekileyo azikwazi ukuyilawula. |
| Ubunzima bokubeka ubunzima/ukuhamba | Ukuba awukwazi ukubeka ubunzima emlenzeni owonzakeleyo, okanye ukuba awukwazi ukuhambisa ingalo yakho. |
| Utshintsho kwimilo | Ukuba indawo yokwenzakala ibonakala inethambo eliphumayo okanye ikhubazekile ngendlela engaqhelekanga. |
| Ukudumba okukhulu kunye nokubomvu | Ukuba indawo ejikeleze inxeba idumbile kakhulu, ibomvu, kwaye ivakala ishushu xa uyichukumisa. |
| Iimpawu ze-neurological | Ukuba ndindisholo, ukurhawuzelela, okanye ukuphelelwa yimvakalelo kwindawo yokwenzakala okanye ngaphantsi kwayo. |
Ukuba unale mpawu, musa ukuhlala ekhaya kwaye ngoko nangoko ubone ugqirha okanye uye kwiYunithi yoNyango oluNgxamisekileyo (ETU) yesibhedlele esikufutshane.
Ngaba zikho ezinye iindlela endaweni yeRICE? (INYAMA NOXOLO NOTHANDO)
Ewe. Emva kweeyure zokuqala ezingama-72 zokwenzakala, ngoku kucetyiswa iindlela ezahlukeneyo ngaphandle kweRICE ukunceda inkqubo yokuphiliswa. Ezimbini kweziphambili yiMEAT kunye nePEACE & LOVE.
Indlela yeNyama
- M - Intshukumo: Iintshukumo ezithambileyo zonyusa ukuhamba kwegazi ukuya kwindawo eyonzakeleyo kwaye zikhawulezise ukuphiliswa.
- E - Ukuzilolonga: Phantsi kwesikhokelo sengcali ye-physiotherapist, kwenziwa umthambo othile ukuqinisa indawo eyonzakeleyo.
- A - I-Analgesia: Ukusetyenziswa kwezithomalalisi zentlungu ukuvumela intshukumo esempilweni, ukuba kuyimfuneko ngexesha lokuphiliswa.
- T - Unyango: Ezinye iindlela zonyango ezithatha ixesha elide, ezinje ngonyango lomzimba, ezifunekayo ukuze umntu aphile ngokupheleleyo.
Indlela yoXOLO NOTHANDO
Le yinkqubo ende enamacandelo amabini.
UXOLO (lonyango olukhawulezileyo):
- P - Ukhuseleko: Ukukhusela inxeba.
- E - Ukuphakama: Ukuphakama ukunciphisa ukudumba.
- A - Ziphephe izinto ezilwa nokudumba: Ziphephe ukuthatha amayeza anjenge ``NSAIDs'' ukuze kuvunyelwe inkqubo yendalo yokuphiliswa.
- C - Uxinzelelo: Ukufaka ibhandeji ukulawula ukudumba.
- E - Imfundo: Ukwazi indima yakho kwinkqubo yokuphiliswa.
UTHANDO (ngexesha lokuphiliswa):
- L - Umthwalo: Kancinci kancinci qala ukufaka ubunzima kwindawo eyonzakeleyo.
- O - Ithemba: Ukucinga ngendlela eyakhayo malunga nokuchacha.
- V - Ukwandisa imithambo yegazi (ukwandisa ukunikezelwa kwegazi): Ukwandisa ukuhamba kwegazi ukuya enxebeni ngokwenza umthambo.
- E - Ukuzilolonga: Ukuzilolonga ukuze ufumane amandla nokuguquguquka.
Umyalezo Wokuya Ekhaya
- I-RICE yindlela yoncedo lokuqala enokunciphisa ngokukhawuleza iintlungu kunye nokudumba xa kukho ukwenzakala kwezicubu ezithambileyo (ukukrala, ukuxinana kwemisipha).
- Le ndlela isebenza kakhulu kwiiyure zokuqala ezingama-24-48 emva kokwenzakala.
- Musa ukuyigqithisa xa ufaka umkhenkce okanye usonga ibhandishi. Oku kungayilibazisa inkqubo yokuphiliswa.
- Ukuba uneempawu ezilumkisayo ezifana nentlungu eqatha, ukukhubazeka, okanye ukuba ndindisholo, musa ukuhlala ekhaya uye kugqirha.
- Kwimeko yokwenzakala, kungcono ukubonisana nogqirha wakho ukuze ufumane uxilongo oluchanekileyo kunye nesicwangciso sonyango.
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