Ngaba wakha waba neentlungu emagxeni, ungakwazi ukuphakamisa ingalo yakho, okanye unengxaki yokwenza imisebenzi yemihla ngemihla? Mhlawumbi emva kokuwa, okanye ngelixa udlala imidlalo, ngaba uziva ngathi kukho into eyenzekileyo egxalabeni lakho? Ngoko ke le yinto enokuba ibaluleke kakhulu kuwe. Makhe sijonge ukuba ziintoni iintlungu emagxeni.
Yintoni i-Shoulder Sprain?
Ngamafutshane, ukukruneka kwegxalaba kukukrazula okanye ukukrazuka kwemisipha kwilungu legxalaba lakho. Cinga ngako, igxalaba lethu lilungu elintsonkothileyo kakhulu. Ithambo lakho lengalo ephezulu (esilibiza ngokuba yi-humerus) liqhagamshela kwi-blade yegxalaba lakho (eliyi-scapula) kunye ne-collarbone (eliyi-clavicle). Eli lungu lisivumela ukuba sishukumise ingalo yethu kuzo zonke iindlela.
Ngoku, zithini ezi ligaments? Zifana neentambo eziqinileyo . Ezi ntambo zezona zibamba izihlunu namathambo ethu kunye, kwaye ziyawathintela ekushukumeni kakhulu. Ayisiyiyo loo nto kuphela, kodwa ezi ligaments zezona zigcina amalungu ethu eqinileyo kwaye ziwanceda ukuba ahambe kwicala elifanelekileyo kuphela.
Ngoko ke, ukuba uneentlungu emagxeni, ukuvuvukala, okanye kunzima ukushukuma okanye ukusebenzisa igxalaba lakho, ingakumbi emva kwengozi okanye ukuwa, ngokuqinisekileyo kufuneka ubone ugqirha.
Kuxhaphake kangakanani ukukruneka kwamagxa?
Enyanisweni, igxalaba lelinye lamalungu enzakele kakhulu emzimbeni wethu. Kwaye, oku kukruquka ligxalaba elixhaphakileyo, ingakumbi phakathi kwabadlali.
Zithini iimpawu zokutyumka kwegxalaba?
Ukuba igxalaba lakho lityumkile, unokufumana enye okanye ngaphezulu kwezi mpawu:
- Intlungu yamagxa: Olu luphawu oluphambili.
- Ukudumba: Indawo etyumkileyo ingadumba.
- Ukugruzuka okanye ukutshintsha kombala: Ngamanye amaxesha ulusu lunokubonakala lunamanxeba, lujike lube luhlaza okwesibhakabhaka okanye lube mfusa.
- Ukungazinzi: Igxalaba lisenokubonakala libuthathaka kunesiqhelo, okanye lingabi namandla xa lisetyenziswa, okanye ngokungathi liyatyibilika.
- Ukuncipha kokuhamba: Kunokuba nzima ukushukumisa igxalaba ngokupheleleyo ngokuqhelekileyo, kwaye kunokuba buhlungu ukwenza njalo.
Zithini izizathu zokuqhekeka kwamagxa?
Igxalaba lakho linokukruneka ukuba lityhalelwe ngaphaya komlinganiselo walo wendalo wokunyakaza. Ezona zizathu ziphambili zezi:
- Iingozi zemidlalo: Izinto ezifana nokuwa xa untywila ngelixa udlala ikhilikithi, okanye ukuphosa isandla sakho ngendlela engafanelekanga ngelixa udlala i-volleyball.
- Ukuwa: Ukuba uwa ngokungalindelekanga, ingalo yakho inokubhajwa emhlabeni ize ichaphazele igxalaba lakho.
- Ukulimala Koxinzelelo Oluphindaphindayo: Ukusetyenziswa ngokuphindaphindiweyo kohlobo olufanayo lokunyakaza egxalabeni. Umzekelo, oku kunokwenzeka kweminye imisebenzi, imidlalo (umz. ukudada, itenisi), okanye izinto zokuzonwabisa.
Ngubani osengozini enkulu yokutyumzeka kwamagxa?
Nabani na unokukruquka igxalaba. Nangona kunjalo, abadlali bezemidlalo kunye nabantu abasebenza ngomzimba basengozini enkulu. Ingakumbi abo badlala imidlalo ebeka uxinzelelo olukhulu egxalabeni. Imizekelo:
- Ukuqubha
- Ibhola ekhatywayo
- Ibhola ekhatywayo
- Iragbi
- Ihoki
Kwakhona, imikhwa yakho yokuzilolonga ingachaphazela oku:
- Ukunyusa ngequbuliso ubungakanani okanye ubukhali bomthambo.
- Ukuqala umdlalo omtsha okanye umthambo ngaphandle kwezixhobo okanye uqeqesho olufanelekileyo (umz., ukuphakamisa iintsimbi ngendlela engafanelekanga, ukuqala umdlalo odibanisa umzimba ngaphandle kokufunda indlela efanelekileyo).
- Ukudlala umdlalo obeka uxinzelelo emagxeni unyaka wonke ngaphandle kokuphumla okanye ixesha lokuphola.
Uyibona njani into yokuba igxalaba lithe tyaba?
Ugqirha uhlala esenza uvavanyo lomzimba ukujonga ukuba igxalaba lakho alinamsipha na. Uza kuhlola igxalaba lakho elonzakeleyo aze ajonge ukuba lihamba kangakanani na (kwaye angayithelekisa negxalaba lakho eliphilileyo).
Kubaluleke kakhulu ukuxelela ugqirha wakho xa waqala ukuva iimpawu, ingakumbi ixesha lengozi, kwaye ukuba uyazi unobangela ochanekileyo.
Zithini iimvavanyo zokuxilonga?
Ugqirha wakho angasebenzisa uvavanyo lokufota ukuze athathe imifanekiso yelungu legxalaba kunye nezicubu ezingqongileyo. Olu vavanyo lunokubonisa umonakalo ngaphakathi kwegxalaba, kwaye lunokubona nezinye iingxaki, ezinje ngokwaphuka kwamathambo okanye ukukhubeka kwawo. Zingasetyenziswa uku:
- Ii-X-reyi zamagxa
- Uvavanyo lwe-ultrasound
- Umzobo weMagnetic Resonance (MRI)
Ngaba kukho amanqanaba okutyumza kwamagxa?
Ewe, oogqirha bahlulahlula ukukruquka ngokwenani lomonakalo kwimisipha egxalabeni. Oku sikubiza ngokuba yi-'Grades'.
- Ibanga loku-1 - Eliphantsi: Akukho kukrazuka kuncinci kakhulu okanye akukho kukrazuka kwamalungu omzimba.
- Ibanga lesi-2 - Ukutyhafa okuPhakathi: Inxalenye ye-ligament ikrazukile, kodwa ayikrazukanga ngokupheleleyo.
- Ukukruquka kwebanga lesi-3 (Okukhulu): I-ligament ikrazukile ngokupheleleyo.
Olu hlobo luchaza ixesha lakho lokuchacha kunye neendlela zonyango.
Ziziphi iindlela zonyango zokutyumza igxalaba?
Kwiimeko ezininzi, ungazilawula iimpawu zokutyumka kwegxalaba ekhaya. Nangona kunjalo, kubalulekile ukubona ugqirha kuqala ukuze axilonge kakuhle ukwenzakala kwaye uqinisekise ukuba akukho monakalo ungaphezulu ngaphakathi kwegxalaba.
Amayeza asekhaya (indlela yeRICE)
Unyango oluqhelekileyo olucetyiswayo lokutyhafa kwamagxa yindlela ethi `RICE`. Oko kukuthi:
- R - Phumla: Kuphephe ukwenzakala okubangele ingozi. Zama ukungasebenzisi igxalaba lakho lide liphole.
- I - Umkhenkce: Faka ipakethe yomkhenkce egxalabeni lakho malunga nemizuzu eli-15 izihlandlo ezininzi ngemini. Songa ipakethe yomkhenkce ngetawuli okanye ngelaphu elincinci, kwaye ungayifaki ngqo eluswini lwakho.
- C - Uxinzelelo: Songa ibhandeji elastiki egxalabeni lakho ukunceda ukunciphisa ukudumba. Ugqirha wakho uza kukubonisa indlela yokwenza oku ngokukhuselekileyo.
- E - Ukuphakama: Gcina igxalaba lakho lingaphezulu kwenqanaba lentliziyo ixesha elide kangangoko kunokwenzeka.
Izibulali-ntlungu
Izithomalalisi zentlungu ezifumaneka ngaphandle kwemvume kagqirha ezifana nee-NSAID (umz., i-aspirin, i-ibuprofen) okanye i-acetaminophen (i-acetaminophen) zinokunceda ukunciphisa iintlungu nokudumba. Thetha nogqirha wakho ngaphambi kokuba uthathe ezi zithomalalisi zentlungu kangangeentsuku ezingaphezu kwe-10.
Ezinye iindlela zonyango
Kusenokufuneka usebenzise isilingi okanye i-brace ukuxhasa igxalaba lakho. Ugqirha wakho angacebisa nonyango lomzimba ukunceda ukuthintela ukuqina kwamagxa kunye nokuphucula indlela ohamba ngayo.
Ngaba ukutyhafa kwegxalaba kufuna utyando?
Utyando lokutyumza igxalaba aluqhelekanga. Utyando lunokufuneka kuphela xa utyumzekile kakhulu (kwiBanga lesi-3), okanye ukuba ukutyumza kuhamba nezinye iingozi, ezifana nokuqhekeka kwegxalaba okanye igxalaba eliphumileyo.
Ndiza kuziva ngcono ngokukhawuleza kangakanani emva konyango?
Wakuba uqalile unyango lokukruneka kwegxalaba, uya kuqala ukuziva ungcono kancinci kancinci. Kungathatha iintsuku ezimbalwa ukuba iimpawu ziphele, kodwa kungathatha ixesha elide kuxhomekeke kubukhali bokruneka.
Eyona nto ibalulekileyo kukuba, nokuba igxalaba lakho liziva lingcono, ungalisebenzisi kwakhona de ugqirha wakho akuxelele ukuba ulisebenzise. Ukuba ubeka uxinzelelo egxalaba lakho ngaphambi kokuba imisipha iphole ngokupheleleyo, unamathuba amaninzi okwenzakala kwakhona okanye wenze ukukruneka kokuqala kube kubi ngakumbi. Buza ugqirha wakho ukuba unokwenza ntoni ngelixa igxalaba lakho liphola.
Ungalindela ntoni ukuba utyumkile igxalaba lakho?
Ukukruquka kwamagxa kudla ngokuba kukwenzakala okwethutyana. Akufuneki kubekho miphumo yexesha elide xa imisipha yamagxa akho iphola. Nje ukuba ugqirha wakho akunike imvume, uninzi lokukruquka aluyi kuchaphazela amandla akho okudlala imidlalo okanye ukusebenza.
Nangona kunjalo, wakuba utyumkile igxalaba lakho, usenokuba nethuba elincinci lokwenzakala igxalaba elifanayo kwakhona kwixesha elizayo (ingakumbi ukuba ukhe watyumkile kancinci okanye kakhulu). Buza ugqirha wakho ukuba ungenza ntoni ukunciphisa umngcipheko wokuba utyumke kwixesha elizayo.
Kuthatha ixesha elingakanani ukuba ukukruneka kwegxalaba kuphole?
Kudla ngokuthatha iiveki ezimbalwa ukuze umntu aphile emva kokukruneka egxalabeni.Kuthatha ixesha. Ukukruquka okuqatha (kwiBanga lesi-3) kungathatha iinyanga ezininzi ukuphola. Ugqirha wakho uza kukuchazela oku.
Buza ugqirha wakho ukuba zeziphi izinto ezikhuselekileyo onokuzenza ngexesha lokuchacha kwakho. Uza kukwazisa nokuba kukhuselekile nini ukuqalisa imisebenzi enzima yomzimba esebenzisa igxalaba lakho.
Ungayithintela njani igxalaba elityhafileyo?
Kusenokungabikho ndlela yokuthintela ngokupheleleyo ukukruneka kwegxalaba, ingakumbi ukuba ungumdlali wezemidlalo. Nangona kunjalo, kukho izinto onokuzenza ukunciphisa umngcipheko wakho. Xa udlala imidlalo okanye eminye imisebenzi yomzimba:
- Ziqhelise imithambo yokulungisa umzimba ehambelana nemidlalo ethile eyomeleza izihlunu zamagxa.
- Nxiba izixhobo zokhuseleko ezifanelekileyo.
- Ukuba ufumana iintlungu zamagxa ngexesha okanye emva komsebenzi womzimba, musa " ukudlala ngentlungu ."
- Nika igxalaba lakho ixesha lokuphumla nokuchacha emva komsebenzi onzima.
- Zifudumeze uze uzolule umzimba ngaphambi kokuba udlale imidlalo okanye wenze umthambo.
- Zipholise uze uzolule emva kokwenza umthambo.
Landela la macebiso okhuseleko ukuze unciphise umngcipheko wokwenzakala:
- Gcina ikhaya lakho nendawo osebenza kuyo icocekile kwaye ingenazo izinto ezingafunekiyo ezinokukukhubekisa okanye zikhubeke kwabanye.
- Xa uthatha izinto endlwini, soloko usebenzisa izixhobo okanye izixhobo ezifanelekileyo. Ungaze ukhwele ezitulweni, etafileni, okanye kwiikhawuntara.
- Ukuba unengxaki yokuhamba okanye usemngciphekweni omkhulu wokuwa, sebenzisa intonga yakho okanye isixhobo sokuhamba.
Ndifanele ndimbone nini ugqirha?
Ukuba ukhe waba sengozini kwaye uneempawu zokutyumka kwegxalaba, bona ugqirha. Ukuba iimpawu zakho aziphucuki (okanye azibi mandundu) emva kweentsuku ezimbalwa zonyango, thetha nogqirha wakho.
Ufanele uye nini kwiYunithi yoNyango oluNgxamisekileyo (i-ETU) ?
Ukuba unale mpawu, yiya kwigumbi likaxakeka ngokukhawuleza:
- Intlungu enzima kakhulu.
- Ukuba ukudumba kuya kusiba mandundu.
- Ukutshintsha kombala wolusu (oluhlaza okwesibhakabhaka/omnyama).
- Ukuba awukwazi ukuhambisa ingalo okanye igxalaba lakho (ukungakwazi ukuhambisa ilungu).
Ndingayibuza yiphi imibuzo ugqirha wam?
Xa usiya kugqirha, ungabuza imibuzo efana nale:
- Ingaba ndilimele igxalaba okanye ndenzakele kwenye indawo?
- Loluphi uhlobo lokukrweleka olu?
- Luhlobo luni lonyango endiludingayo?
- Kuza kuthatha ixesha elingakanani ukuphiliswa?
- Ndingaluqala nini uqeqesho okanye ukudlala kwakhona?
- Zeziphi iintlobo zomthambo endinokuzenza ngokukhuselekileyo ngexesha lokuchacha?
Yintoni umahluko phakathi kokutyumza kwegxalaba nokutyumza kwegxalaba?
Nangona ukukruneka kwegxalaba kunye nokukruneka kwegxalaba kusenokuvakala kufana, kukho umahluko kwinto ebangela umonakalo.
- Ukutyumka kwegxalaba kwenzeka xa umsipha osegxalabeni wonakele okanye ukrazukile.
- Ukutsalwa kwegxalaba kukukrazuka okanye ukutsalwa kwemisipha . Abanye abantu bakubiza ngokuba "kukutsalwa kwegxalaba," kodwa okwenzekayo ngokwenene kukonakala kwemisipha.
Zombini ezi zizinto ezixhaphakileyo ezenzeka xa udlala imidlalo. Ukuba unentlungu, uvuvukile, okanye awukwazi ukuhambisa igxalaba lakho ngendlela eqhelekileyo, kungcono ukubona ugqirha.
Ngamafutshane (Umyalezo Wokuya Ekhaya)
Ukukruneka kwamagxa kunokuba buhlungu kwaye kuyacaphukisa. Kunokuba yinto ecaphukisayo, ingakumbi xa udlala umdlalo owuthandayo okanye uzilolonga. Iindaba ezimnandi zezokuba uninzi lokukruneka kwamagxa lunokunyangeka ngokuphumla kunye namayeza asekhaya.
Ngoko ke, musa ukuzityeshela iimpawu ezifana neentlungu zamagxa kunye nokudumba, ingakumbi ukuba ukhe waba nesifo esinzima okanye wawela egxalabeni lakho. Bona ugqirha ukuze ufumane ukuxilongwa ngokuchanekileyo. Emva koko igxala lakho lingaphola ngokukhuselekileyo nangokukhawuleza, ukuze ukwazi ukubuyela emsebenzini wakho nakwimidlalo. Impilo yakho ifanelekile!
Ukutyhafa Kwamagxa , Intlungu Yamagxa, Ukulimala Kwamagxa, Imisipha, Ukulimala Kwezemidlalo, Unyango Lwerayisi, Impilo Yamagxa
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho