Ngaba nawe ufumana izihlunu kunye nemisipha ephukileyo? Masifunde ngqo malunga (nokulimala kwezicubu ezithambileyo)!

Kubomi bethu bemihla ngemihla, ngamanye amaxesha xa siwa kancinci, ngelixa sidlala imidlalo, okanye xa siqhubeka nokwenza uhlobo olufanayo lomsebenzi, amanye amalungu omzimba wethu aqala ukuqaqamba, akunjalo? Ngamanye amaxesha loo nxalenye iyavuvukala, ijike ibe luhlaza okwesibhakabhaka, kwaye ibuhlungu kangangokuba asikwazi nokushukumisa amalungu ethu. Yiloo nto inokwenzeka ngamaxesha anje, ebizwa ngokuba yi-'Soft Tissue Injury '. Ngoko ke namhlanje, masithethe ngale nto ngokweenkcukacha, ngokungathi sixelela umhlobo.

Yintoni le ngxaki yezicubu ezithambileyo?

Ngamafutshane, ukwenzakala kwezicubu ezithambileyo kukwenzakala kwezicubu ezithambileyo ezijikeleze amathambo emzimbeni wethu. Ezi zicubu zithambileyo zezona zixhasa amathambo ethu kwaye zincede ukuba ahambe kakuhle. Cinga ngezinto ezifana nemisipha yethu, imisipha (ezi zizakhiwo ezifana nebhendi ezidibanisa izihlunu namathambo), kunye nemisipha (ezi zizakhiwo ezifana nebhendi ezibamba amalungu kunye kwaye zincede ukuba ahlale eqinile).

Ezi zicubu zinokonakala xa usenza umthambo okanye kwingozi. Amandla amakhulu ngequbuliso anokubangela ukwenzakala okubuhlungu , ngelixa ukwenzakala okuphindaphindwayo okuhlala ixesha elide kunokubangela ukwenzakala okuphindaphindwayo . Kodwa ungakhathazeki, uninzi lweengozi zezicubu ezithambileyo ziyaphola ngokuhamba kwexesha kwaye uphumle kakuhle.

Ziziphi iintlobo eziphambili zokulimala kwezicubu ezithambileyo?

Ezi nzakala zinokwahlulwa zibe ziintlobo ezimbini eziphambili. Enye kukwenzakala okukhawulezileyo, okwenzeka ngequbuliso . Enye kukwenzakala okuphindaphindwayo, okukhula ngokuhamba kwexesha kwaye kubangelwa kukusetyenziswa okuphindaphindiweyo .

Ukulimala okubukhali kwezicubu ezithambileyo

Ezi zizinto ezenzakalayo ezenzeka ngequbuliso.

• Ukutsalwa Kwemisipha: Oku kwenzeka xa umsipha emzimbeni wakho woluliwe kakhulu okanye ukrazukile. Oku kunokwenzeka ukuba utsala umsipha kakhulu okanye ukuba uwutsalwa ixesha elide kakhulu. Umzekelo, ukuba utsala umsipha ngequbuliso emlenzeni wakho ngelixa udlala ikhilikithi, ungawutsala. Imisipha inokutsalwa ngentshukumo ekhawulezileyo ngamandla amakhulu okanye ngokuqhubeka ngamandla aphakathi. Ukutsalwa kwemisipha kunye nokutsalwa kwemisipha yesinqe ziingozi eziqhelekileyo kubadlali. I-tendon edibanisa umsipha nethambo nayo inokutsalwa okanye ikrazuke ngale ndlela.

• Ukukrazula : Ukukrazula kukukrazula kwe-ligament ebamba i-joint kunye. Le miqolo idibanisa kwaye izinzise izihlunu namathambo kwi-joint. Ukuba i-joint ityhalelwa ngaphaya komgama wayo oqhelekileyo wokunyakaza, le miqolo inokolula, ikrazule, kwaye yenze buthathaka i-joint. Umzekelo, "ungayikrazula i-ankle yakho" ukuba uqengqa i-ankle yakho, okanye "ungayikrazula i-wrist yakho" ukuba uyawa uze ubethe isandla sakho.

• Ukudumba: Ukudumba yinto esiyibona njengedumba . Oku kulapho imithambo yegazi emincinci engaphantsi kolusu iphuka khona, nto leyo ebangela ukuba igazi elincinci liphume, nto leyo ebangela ukuba ulusu lutshintshe umbala. Ukudumba okuqinileyo kunokuphula imithambo yegazi nzulu kwizicwili zakho ezithambileyo, kuquka nezihlunu zakho. Ukudumba kwemisipha kusenokungabonakali, kodwa kubuhlungu kwaye kuthatha ixesha elide ukuphola. Ukuba akuphili kakuhle, ngamanye amaxesha kunokubangela iingxaki zexesha elide.

Ukulimala okuphindaphindwayo koxinzelelo

Ezi zizinto ezenzakalayo ezikhula kancinci kancinci ngenxa yokuphindaphinda okuqhubekayo kwentshukumo efanayo.

• I-Tendonitis : I-Tendonitis kukudumba nokudumba kwe-tendon. Zininzi izizathu zoku, kodwa eyona nto iphambili kukuxinezeleka okuphindaphindiweyo kwi-tendon. Oku kubangela ukukrazuka okuncinci kwi-tendon fibers engabonakaliyo emehlweni. Nje ukuba i-tendon ivuvuke ngolu hlobo, idinga ixesha kunye nokuphumla ukuze iphole. I-tendonitis yexesha elide inokukhokelela kutshintsho oluhlala luhleli kwi-tendon (tendinopathy).

• I-Bursitis : I-Bursitis kukudumba nokudumba kwe-bursae yakho, eziziingxowa zezicubu ezithambileyo phakathi kwamathambo akho nezinye izicubu. Ezi bursae zisebenza njengemiqamelo phakathi kwamathambo akho nezinye izicubu, zinciphisa ukungqubana kwaye zifunxa ukothuka ngexesha lokuhamba. Ukuba ezi bursae zixinezelekile kakhulu okanye zicaphukile, zinokudumba kabuhlungu. Oku kuxhaphake kakhulu kwiingqiniba nasemadolweni. I-Bursitis inokwenzeka nakwi-tendonitis.

Ingaba ezi ngozi zezicubu ezithambileyo zinokuba yingozi kangakanani?

Ukulimala okubukhali kwezicubu ezithambileyo kunokwahluka ukusuka kokuncinci ukuya kokubi kakhulu . Ugqirha angakubeka ukwenzakala kwakho njengo "kwinqanaba lokuqala, elesibini okanye elesithathu".

• Xa kutsalwa okanye kukruneka kwinqanaba lokuqala , izicubu "ziyatsalwa" kuphela, azikrazulwanga.
• Ukulimala kwenqanaba lesibini kukwenzakala apho inxalenye yezicubu ikrazukile khona.
• Ukulimala kwenqanaba lesithathu kuthetha ukuba izicubu zikrazukile ngokupheleleyo .

Nangona uninzi lweengozi zezicubu ezithambileyo ziphola ngokuhamba kwexesha, ukwenzakala kwebanga lesi-3 kunokufuna ukulungiswa ngotyando .

Kwakhona, nangona ukuxinana kwemisipha kuphola ngokwako ngokuhamba kwexesha, ukuxinana okunzima kakhulu kunokubangela iingxaki ezongezelelweyo ngenxa yokudumba okugqithisileyo. Ezi ngxaki zinokufuna unyango olukhethekileyo kunye nexesha elide lokuchacha. Ukulimala okugqithisileyo kudla ngokuphola xa uyeka umsebenzi ocaphukisa izicubu. Nangona kunjalo, ukuba uqala ukwenza umsebenzi ofanayo kwangoko, unokuba yingozi engapheliyo kwaye ubangele umonakalo wexesha elide.

Zithini iimpawu zesi sifo sezicubu ezithambileyo?

Kwezi ngxakiUphawu oluqhelekileyo yintlungu . Ihlala ihamba nokudumba. Ukudumba luphawu lokudumba. Olu luphawu lokusabela komzimba wakho kwingozi. Ithumela igazi elongezelelweyo kunye nezixhobo kwindawo leyo ukuze iphiliswe. Kodwa ukudumba kunokukwenza ungakhululeki ngakumbi.

Ezinye iimpawu ezinokubakho zezi:

• Ukuqina kunye nokuncipha komgama wokuhamba (umz., ubunzima bokuphakamisa ingalo).
• Ubunzima bokushukuma okanye ukunyusa ubunzima kwilungu lomzimba elilimeleyo.
• Ukuba imithambo yegazi yaphukile, kuya kuvela ubuluhlaza obubonakalayo .
• Ukuba umthambo wonakele, kunokubakho ukungaziva okanye ukurhawuzelela .

Zithini izizathu zokonakala kwezicubu ezithambileyo?

Zimbini izizathu eziphambili zokwenzakala okanye ukonakala kwezicubu ezithambileyo: ukuxinezeleka okuphindaphindiweyo kunye nokwenzakala .

• Ukuqhekeka kwemisipha kunokwenzeka ngenxa yokubethwa ngqo, ukuwa, okanye ukungqubana.
• Intshukumo yokuxhuzula ngequbuliso okanye ukutsalwa okubukhali okuninzi kunokubangela ukuba izihlunu okanye imisipha itsalwe (ukutsalwa) okanye i-ligament itsalwe (ukutsalwa).

Ukulimala kwezicubu ezithambileyo kwahlukile kokulimala kwethambo. Kodwa ngamanye amaxesha oku kuyenzeka kunye. Umzekelo, ukuba ithambo laphukile okanye likhutshiwe , izicubu ezithambileyo ezijikelezileyo nazo zinokonakala. Ukulimala kwethambo mhlawumbi yeyona nto ibonakalayo, kodwa kunokubakho nomonakalo kwizicubu ezithambileyo.

Ziziphi iingxaki ezinokubakho ngenxa yokwenzakala kwezicubu ezithambileyo?

Ukuba ezi ngxaki azinyangwa kakuhle, ezinye iingxaki zinokubakho.

Iingxaki ezikhawulezileyo:

• Ukonakala kwemithambo yegazi : Uninzi lwemivumbo okanye imivumbo ibangelwa kukonakala kwemithambo yegazi emincinci, okubangela ukuba igazi elincinci liphume. Nangona kunjalo, kwiimeko ezinzima, imithambo yegazi inokonakala kakhulu. Oku kunokukhokelela ekuphumeni kwegazi okunzulu ngaphakathi (ukuphuma kwegazi) okanye ukuncipha kokunikezelwa kwegazi kwizicubu (ischemia) .
• Umonakalo wemithambo-luvo : Ukulimala okubangela umonakalo wezicubu ezithambileyo kunokubangela umonakalo wemithambo-luvo okwethutyana obizwa ngokuba yi-neuropraxia . Oku kunokuphazamisa okwethutyana imiqondiso yeemvakalelo kunye neyentshukumo phakathi kwengqondo kunye nelungu lomzimba elonzakeleyo. Ukudumba okubangelwa yi-tendonitis okanye i-bursitis kunokucinezela imithambo-luvo, kuyichaphazele.
• Isifo segumbi : Oku kukudumba okukhulu okwenzeka ngaphakathi kwegumbi lemisipha (iqela lemisipha egqunywe yi-membrane ebizwa ngokuba yi-fascia). Kubuhlungu kakhulu kwaye kunokuthintela ukuhanjiswa kwegazi kwimisipha. Utyando olungxamisekileyo lunokufuneka ukuze kuncitshiswe uxinzelelo.

Iingxaki ezinokwenzeka ixesha elide ngenxa yokungaphili kakuhle:

• Ukugoba : Kusenokufuneka ugcine indawo echaphazelekayo ingashukumi de kube yilapho ukwenzakala kuphola. Nangona kunjalo, ukuba uhlala ungashukumi ixesha elide, izicubu ezithambileyo zinokuba lukhuni kwaye zigobe, mhlawumbi ngonaphakade. Ugqirha wakho unokukunika umthambo okhethekileyo wonyango lomzimba ukunceda ukuthintela oku.
• Ukungazinzi kwamalungu : Ukukruneka okungapholi kakuhle kunokwenza amalungu akho angaqini, nto leyo enokwenza ukuba aphinde akruneke. Ukukruneka okukhulu kunokufuna utyando ukulungisa oku. Ezinye iingozi zezicubu ezithambileyo ezingapholi kakuhle zinokuchaphazela amalungu ngokutshintsha ubunzima kunye noxinzelelo ukuya kwizicubu ezixhasayo.
• Ukudumba okungapheliyo : Ukwenzakala okugqithisileyo okungapholiyo kakuhle kunokukhokelela kwi-tendonitis engapheliyo okanye i-bursitis. Oku kunokubangela iintlungu ezingapheliyo kwaye ekugqibeleni kukhokelela ekonakaleni kwezicubu ezithambileyo ixesha elide. Izicubu zakho zinokuba buthathaka, ziqine, kwaye zingasebenzi kakuhle. Obu buthathaka bunokukhokelela nasekuqhekekeni kwezicubu .
• Ukuqina kwemisipha ye-Heterotopic : Ukulimala okukhulu kwezicubu ezithambileyo kunokubangela ukuba izicubu zethambo zakheke ngaphakathi kwezicubu zakho ezithambileyo. I-Myositis ossificans ( izicubu zethambo ezikwimisipha) zinokwenzeka emva kokwenzakala kwemisipha. I-Enthesophytes ( i-bone spurs) inokwenzeka emva kwe-tendonitis.

Oogqirha bazixilonga njani ezi ngxaki zezicubu ezithambileyo?

Ugqirha uza kuhlola ngokwasemzimbeni ukwenzakala kwakho aze akubuze imibuzo malunga nokuba kwenzeke njani kwaye luhlobo luni loxinzelelo olunokuba lubangelwe kuko. Ngamanye amaxesha, uvavanyo lwemifanekiso lunokufuneka ukuze kujongwe ingozi ngokweenkcukacha kunye nokujonga ezinye iingozi okanye iingxaki. I-MRI scan ingabonisa ngokucacileyo umonakalo wezicubu ezithambileyo.

Ziziphi iindlela zonyango ezilungileyo zokwenzakala kwezicubu ezithambileyo?

Uninzi lwezihlunu ezithambileyo zinokunyangwa ngonyango olulula lwasekhaya (`ukhathalelo olulondolozayo`). Kunqabile kakhulu, ukwenzakala okukhulu kunokufuna utyando. Ukuba ucinga ukuba wenzakele kakhulu, okanye ukuba uneempawu eziyingozi ezifana nokwanda kwentlungu, ukungaziva, okanye ukuquleka, yiya kwigumbi likaxakeka (`ER`) . Kusoloko kuyinto elungileyo ukubona ugqirha ukuze akunike ingcebiso, nokuba wenzakele kancinci.

Unyango olulula lokwenzakala kwezicubu ezithambileyo luquka iintlungu kunye neendlela eziqhelekileyo ezifana nendlela ye-RICE (okanye uhlaziyo lwayo olutsha, indlela ye-PRICE ). Le `PRICE` imele `uKhuseleko`, `ukuphumla`, `umkhenkce`, `uxinzelelo`, kunye `nokuphakama`.Kutshanje, oogqirha baqalise indlela entsha ebizwa ngokuba yi -PEACE and LOVE ukuze ikukhokele kwinkqubo yakho yokuphiliswa emva kweentsuku ezimbalwa zokuqala.

Indlela yonyango lwe-PRICE

I-`RICE` sisifinyezo esaziwayo esisetyenziselwa ukunyanga ukwenzakala kwemisipha okukhawulezileyo. I-`PRICE` luhlaziyo olutsha kuyo.

Oko ikukuthi:

• P - Ukhuseleko : Ukuze ukhusele inxeba lide liphole, ungadinga ukunxiba isamente, i-brace, okanye i-splint .
• R - Ukuphumla : Ukuphumla yeyona nto ibalulekileyo yokuphilisa nayiphi na ingozi yemisipha namathambo.
• I - Umkhenkce: Ukufaka umkhenkce kunokunceda ukunciphisa iintlungu nokudumba. Faka iphakheji yomkhenkce malunga nemizuzu engama-20.
• C - Uxinzelelo : Ukufaka ibhandeji elastiki ejikeleze izicwili ezithambileyo kunokunciphisa ukudumba nokopha.
• E - Ukuphakama : Ukuphakamisa inxeba ngelixa uphumle kunokunceda ekunciphiseni ukopha kunye nokudumba.

Indlela yonyango loXolo noThando

Esi sifinyezo side, esithi `UXOLO NOTHANDO`, sibonelela ngesikhokelo esongezelelweyo samanqanaba okugqibela enkqubo yakho yokuphiliswa.

UXOLO luthetha:

• P - Ukhuseleko : Khusela inxeba lide liphole.
• E - Ukuphakama : Ukuphakamisa indawo eyonzakeleyo kunciphisa ukuhamba kwegazi kunye nokudumba.
• A - Ziphephe izinto ezilwa nokudumba : Oogqirha ngoku bacebisa ukusebenzisa izinto ezinciphisa iintlungu ezingadumbiyo , ezifana ne -acetaminophen okanye i-arnica, kwiintsuku zokuqala zokuchacha.
• C - Uxinzelelo : Ibhandeji elastiki ifakwa kwizicubu ezithambileyo ukunciphisa ukudumba nokopha.
• I-E-Education : Oku kusikhumbuza ukuba oogqirha kufuneka bakufundise ngendima yakho kwinkqubo yakho yokuchacha. Ngokukodwa, kufuneka bakukhuthaze ukuba uthathe indima esebenzayo endaweni yokuba ungenzi nto .

Kwaye uTHANDO luthetha:

• L - Umthwalo : `Umthwalo` kukubuyela kancinci kancinci komthwalo woomatshini (ubunzima okanye uxinzelelo) kwindawo eyonzakeleyo. Ugqirha wakho unokukuthumela kwingcali yezonyango ukuze akukhokele kule nkqubo.
• O - Ithemba : Uphando lufumanise ukuba indlela elungileyo yokubuyela kwimeko yesiqheloUkuba nesifo sengqondo kunokuchaphazela uqikelelo lwakho lokuchacha. Kholelwa kumandla akho okuchacha, kwaye ungayityesheli impilo yakho yengqondo ngexesha lokuchacha.
• V - Ukwandisa imithambo yegazi : Oku kubhekisa ekwandiseni ukuhamba kwegazi ukuya kwizicwili zakho ezonakeleyo. Nangona umkhenkce kunye nokucinezelwa kungasetyenziselwa ukunciphisa ukuhamba kwegazi kwizigaba zokuqala, ukuhamba kwegazi okwandileyo kunokunceda ukuphilisa ukwenzakala kamva.
• E - Ukuzilolonga : Unyango lomzimba lunokunceda ukubuyisela amandla kunye nokuguquguquka kwizicubu zakho ezibuthathaka. Oku kunokunceda ukuthintela ukwenzakala kwakhona xa ubuyela kumsebenzi, ingakumbi kumalungu angazinzile.

Kuthatha ixesha elingakanani ukuba ukwenzakala kwezicubu ezithambileyo kuphole?

Ukwenzakala kwezicubu ezithambileyo kunokuthatha naphi na ukusuka kwiiveki ezimbalwa ukuya kwiinyanga ezimbalwa ukuphola. Kuxhomekeke ekubeni ingozi imbi kangakanani. Ugqirha wakho ngumntu ofanelekileyo ukukuxelela ukuba kuza kuthatha ixesha elingakanani. Ukulandela imiyalelo kagqirha wakho ngexesha lokuphola kwakho kuya kukunceda ukuba kuhambe kakuhle. Ukuba uqala ukuzilolonga kwangethuba, izicubu zakho zinokwenzakala kwakhona. Kodwa ukuba ulinda ixesha elide kakhulu ukuqala ukushukuma kwakhona, ukuphola kwakho kunokuthatha ixesha elide.

Zingathintelwa njani ezi ngozi zezicubu ezithambileyo?

Uninzi lweengozi zizingozi, kwaye kunzima ukuzithintela ngokupheleleyo. Kodwa abanye abantu basengozini enkulu yokwenzakala kwizicubu ezithambileyo kunabanye. Ukuba ungomnye wabo, ungawunciphisa umngcipheko wakho ngokulungiselela kancinci.

Izinto ezibangela umngcipheko wokwenzakala kwezicubu ezithambileyo zezi:

• Ukuzibandakanya kwimidlalo noqeqesho lomzimba.
• Imisebenzi efuna uhlobo olufanayo lwentshukumo.
• Izixhobo okanye iindawo zokusebenza ezingayilwanga kakuhle.
• Ukuba ngumntu okhutheleyo ngequbuliso ngaphandle kokuba ngumntu okhutheleyo.

Ukuze unciphise umngcipheko wokwenzakala kwezicubu ezithambileyo, khumbula ezi zinto zilandelayo:

• Yolula izihlunu zakho kakuhle ngaphambi kokuba uzisebenzise nasemva kokuma iiyure ezininzi.
• Ngaphambi kokuba uqale uqeqesho okanye wenze uhlobo olufanayo lomsebenzi , phucula ubuchule bakho.
• Qinisekisa ukuba izixhobo zakho kunye nendawo osebenzela kuyo zicocekile, zikhuselekile, kwaye zilungelelaniswe kakuhle .
• Mamela umzimba wakho kunye nemida yawo. Yeka xa ikuxelela ukuba "kwanele."

Ukulimala kwezicubu ezithambileyo kunokuba yingozi njengokulimala kwamathambo. Kwaye kunokuthatha ixesha elide ukuphola, ukuba akuthathi xesha lide. Oku kunokuba nzima ukukuqonda nokuchazela abanye, ingakumbi ukuba wena nabanye nifuna ukukubona ubuyela emsebenzini ngokukhawuleza. Kodwa musa ukukhawulezisa inkqubo yakho yokuchacha. Kuthatha ixesha, ukuhlaziya okucothayo, okucwangcisiweyo, kunye nomsebenzi omninzi ukubuyisela ezi zicubu esiqhelweni. Kodwa kufanelekile. Umzimba wakho uya kukubulela.

Okokugqibela, ezona zinto zibalulekileyo ekufuneka uzikhumbule

Ngoko ke, ukwenzakala kwezicubu ezithambileyo akuyonto ihlekisayo. Nokuba kukho ukukruquka okanye ukukruquka okuncinci, ukuba akuphathwanga kakuhle kwaye kuphumle kakuhle, kunokuba yingxaki enkulu kamva.

• Musa ukuyityeshela intlungu okanye ukudumba. Nokuba kubonakala ngathi yinto encinci, isenokuba sisiqalo sengxaki enkulu.
• Khumbula indlela yonyango lwe-PRICE . Oko kuthetha ukhuseleko, ukuphumla, umkhenkce, ukucinezelwa, kunye nokuphakama.
• Landela imiyalelo kagqirha wakho ngokuchanekileyo. Nokuba ucinga ukuba uza kuphila ngokukhawuleza, nika umzimba wakho ixesha olidingayo ukuze uphile.
• Ziqhelise ukufudumeza umzimba ngaphambi kokuba uqale umthambo uze uphole emva kokuba ugqibile.
• Yenza indawo osebenza kuyo kunye nezixhobo ozisebenzisayo zibe sempilweni emzimbeni wakho.

Ukuba uyazinyamekela ezi zinto, uya kukwazi ukuzikhusela kwizilonda ezithambileyo kakhulu kwaye uphile ngokukhawuleza ukuba wenzakele. Hlala usempilweni!

ukwenzakala kwezicubu ezithambileyo , ukukruquka, ukutsaleka, ukudumba, unyango lwe-PRICE, unyango lwe-PEACE kunye ne-LOVE, i-tendonitis