Ngaba wakha wakhubeka emngxunyeni, wawela endleleni, okanye waguqa ngequbuliso ngelixa uhamba kwizinyuko? Ngaba wakha waziva iintlungu ezibukhali ezakwenza wakhwaza wathi, "Ah..." waza iqatha lakho ladumba laza lajika laba luhlaza okwesibhakabhaka? Oku yinto sonke esiyaziyo njenge-'Sprained Ankle'. Nangona iqhelekile kakhulu, inokukhokelela kwiingxaki zexesha elide ukuba ayinyangwa ngokufanelekileyo. Ngoko ke, ungoyiki, masithethe ngayo yonke into ngokulula.
Kuthetha ukuthini kanye kanye ukukruneka kweqatha?
Ngamafutshane, kukho izicubu eziqinileyo ezidibanisa amathambo (amathambo emilenze) emaqatheni ethu kwaye zinceda ukugcina ilungu lizinzile. Ezi zibizwa ngokuba yi -ligaments . Xa umlenze wakho ugoba ngequbuliso ngaphakathi okanye ngaphandle, okanye uqengqeleka, le ligaments inokwelula ngaphaya kwemida yayo, okanye ngamanye amaxesha ikrazuke. Yiloo nto siyibiza ngokuba kukukruneka kweqakala.
Cinga ngayo njengebhanti yerabha. Ungayitsala ngokuqhelekileyo. Kodwa kwenzeka ntoni ukuba uyitsala ngamandla ngequbuliso? Inokwelula kakhulu okanye yaphuke. Kwenzeka into efanayo nakwiibhondi zethu.
Ngaba ukukruneka nokuqhekeka zizinto ezifanayo?
Ewe, le yinto abantu abaninzi abayididayo. Ezi ziimeko ezimbini ezahlukeneyo ngokupheleleyo.
Ukutyumka kweqakala kukwenzakala kwemisipha. Ukutyumka kweqakala kukwaphuka okanye ukuqhekeka kwethambo eqakaleni.
Kodwa ekubeni iimpawu zazo zombini zifana kakhulu—iintlungu eziqatha, ukudumba, kunye nokukrweleka—kunokuba nzima ukubona umahluko xa uqala ukuwujonga. Yiyo loo nto kubalulekile ukubona ugqirha ukuze ufumane ukuba kwenzeka ntoni kanye kanye.
| Imeko | Kalula nje... | Lixesha lokuphiliswa |
|---|---|---|
| Ukukruneka kweqakala | Ukolula okanye ukukrazula imisipha ebamba amathambo kunye. | Ihlala iphola ngokukhawuleza (iiveki ezi-2 ukuya kwezili-12). |
| Ukuphuka kweqakala | Ukuqhekeka okanye ukukruneka kwethambo eqatheni. | Kuthatha ixesha elide ukuphiliswa (iiveki ezi-6 nangaphezulu). |
Kukho izigaba ezintathu eziphambili ze-uluk.
Oogqirha bahlula le meko ibe ngamanqanaba amathathu aphambili (amanqanaba), kuxhomekeke kubungakanani bomonakalo kwimisipha yakho. Kubalulekile ukuba nawe ukwazi oku.
| Ibanga | Kwenzeka ntoni kuBandhani? | Indlela oziva ngayo |
|---|---|---|
| Ibanga loku-1 (Eliphantsi) | Ukubopha akunazolula kangako okanye kunokukrazuka okuncinci kakhulu. | Kukho ukudumba okuncinci eqakaleni lam. Kubuhlungu kancinci xa ndilichukumisa. |
| Ibanga lesi-2 (Eliphakathi) | Iqhina liqhekekile, kodwa alikaqhekeki ngokupheleleyo. | Umlenze uvuvukile kakhulu kwaye ubuhlungu ngakumbi xa ndiwushukumisa. Kunzima kancinci ukuhamba. |
| Ibanga lesi-3 (Elinzima) | Iqhina liqhekeke ngokupheleleyo (liqhekeke). | Kukho ukudumba okukhulu kunye nentlungu. Andikwazi nokubeka umlenze wam phantsi. |
Zithini iimpawu zeqatha elityumkileyo?
- Intlungu: Kuvakala iintlungu eziqatha, ingakumbi xa ubeka ubunzima emlenzeni.
- Ibuhlungu xa ichukunyiswa: Ibuhlungu xa ichukunyiswa eqatheni.
- Ukudumba: Iqatha lidumbile.
- Ukugruzuka/ukuluhlaza okwesibhakabhaka: Ngamanye amaxesha kuba luhlaza okwesibhakabhaka, njengendlela ebhityileyo.
- Ubunzima bokuhamba:Kuba nzima okanye akunakwenzeka ukuhamba iinyawo zakho ziphantsi.
Eyona nto ingcono onokuyenza ekhaya xa utyumkile umlenze: Indlela yePRICE
Kukho indlela yoncedo lokuqala ebaluleke kakhulu onokuyilandela kwiiyure zokuqala ezingama-24-48 emva kokukruneka kweqatha. Oku kubizwa ngokuba yindlela yePRICE . Ukuba yenziwe ngokuchanekileyo, inokunciphisa kakhulu iintlungu nokudumba kwaye ikuncede uphilise ngokukhawuleza. Makhe sijonge ukuba la magama mahlanu athi PRICE amele ntoni.
| Ileta | Intsingiselo | Kwenziwe ntoni |
|---|---|---|
| P - Ukhuseleko | Ukukhusela indawo eyonzakeleyo ekonakaleni okungakumbi. | Yeka ukunyanzela umlenze wakho ukuba unzima. Sebenzisa iintonga xa kuyimfuneko. Ukuba ugqirha wakho uyacebisa, faka i-splint okanye i-brace. |
| R - Ukuphumla | Ukuphumza umlenze. | Yeka ukuhamba, ukubaleka, ukutsiba, njl.njl. ngokupheleleyo. Kuphephe ukusebenzisa imilenze yakho kangangoko unako. |
| I - Umkhenkce (Umkhenkce) | Ukufaka umkhuhlane ukunciphisa ukudumba kunye nentlungu. | Beka iityhubhu zomkhenkce ebhegini yeplastiki, uzisonge ngetawuli encinci, uze uzibeke eqakaleni elidumbileyo imizuzu eli-15-20. Yenza oku rhoqo emva kweeyure ezi-2-3. Ungaze ubeke umkhenkce ngqo eluswini. |
| C - Uxinzelelo | Ukufaka ibhandeji ukulawula ukudumba. | Songa kancinci ibhandeji elastiki ejikeleze iqatha elidumbileyo, uqinisekise ukuba aliqini kakhulu. Musa ukulifaka ngokuqinileyo kangangokuba linciphise ukuhamba kwegazi kwaye libangele ukungakhululeki emlenzeni. |
| E - Ukuphakama | Phakamisa umlenze ukuze unciphise ukudumba. | Xa uhleli okanye ulele phantsi, xhasa imilenze yakho ngeemiqamelo ezimbalwa uze uyigcine ingaphezulu kwenqanaba lentliziyo yakho. Oku kuya kunceda ekunciphiseni ukudumba. |
Sifanele siye nini kugqirha ngokuqinisekileyo?
Uninzi lwezikrweqe ezincinci ziyaphola ngendlela yePRICE. Nangona kunjalo, kwezinye iimeko, iingcebiso zonyango ziyafuneka.
Ukuba awukwazi ukuhamba umlenze wakho ulele phantsi, ukuba intlungu nokudumba kuya kusiba mandundu emva kweeyure ezingama-24-48, okanye ukuba unesikrokro sokuba unethambo elaphukileyo, ngokuqinisekileyo kuya kufuneka ubone ugqirha okanye uye kwiSebe lezeMpilo eziNgxamisekileyo (ETU) lesibhedlele esikufutshane.
Ugqirha uza kuhlola umlenze wakho, aze ukuba kuyimfuneko, athathe i-X-ray ukuze abone ukuba ithambo liphukile okanye likrunekile na. Ngokusekelwe kuloo nto, uza kukunika unyango olufanelekileyo kuwe.
Yintoni enye oyenzayo njengonyango?
- Iintlungu: Ugqirha wakho unokukunika amayeza angengo-steroidal anti-inflammatory (NSAIDs), afana ne -ibuprofen, ukunciphisa iintlungu nokudumba. Soloko usela amayeza kanye njengoko ugqirha wakho ekuyalele.
- Unyango Lomzimba: Emva kokuba ukukruneka kwakho kupholile, ugqirha wakho unokucebisa ukuba ubone ingcali yonyango lomzimba ukuze akuncede ufumane amandla, ukuguquguquka, kunye nokulinganisela eqakaleni lakho. Oku kubaluleke kakhulu kubadlali bezemidlalo. Ukuba awuzenzi kakuhle ezi zivivinyo, kunokwenzeka ukuba ukruneke iqakala lakho rhoqo kwixesha elizayo.
- Utyando: Utyando alufuneki rhoqo xa kuthe kwaphuka iqatha. Lufuneka kuphela xa kukho umonakalo omkhulu kwimisipha, ukungazinzi okungapheliyo, okanye ezinye iindlela zonyango ezingaphumelelanga.
Kuthatha ixesha elingakanani ukuphola? Ndingakuthintela njani ukuba ukukruquka kungaphindi kwenzeke?
Ixesha lokuphiliswa lixhomekeke kubunzima (umgangatho) bokukruneka kwakho.
- Ibanga loku-1 (Eliphantsi): Lingaphola malunga neveki e-1-2.
- Ibanga lesi-2 (Eliphakathi):Kungathatha malunga neeveki ezi-3-6.
- Ibanga lesi-3 (Elinzima): Kungathatha iiveki ezi-6 ukuya kwezili-12 okanye ngaphezulu ukuze uphile ngokupheleleyo.
Eyona nto ibalulekileyo kukunika imisipha yeqakala ixesha elifunekayo lokuphola ngokupheleleyo, endaweni yokubuyela ngequbuliso kwimisebenzi eqhelekileyo (ingakumbi kwezemidlalo) kuba nje intlungu iphelile.
Ukuze uthintele ukukruquka ukuba kungaphindi kwenzeke, yenza ezi zinto zilandelayo:
- Ukuzilolonga okufanelekileyo: Yenza imithambo njengoko icetyisiwe ngugqirha wakho okanye ingcali yezonyango. Oku kuya kuqinisa izihlunu ezijikeleze iqatha lakho.
- Izihlangu ezilungileyo: Nxiba izihlangu ezifanelekileyo kumsebenzi wakho kwaye zinike inkxaso entle eqakaleni.
- Lumka: Xa uhamba okanye ubaleka, lumka kwiindawo ezingalinganiyo endleleni, ezifana nemingxuma namatye.
- Ukuzifudumeza: Zifudumeze kakuhle ngaphambi kokuba wenze naluphi na umthambo okanye umdlalo.
- Phumla: Phumla xa uziva udiniwe. Ukudinwa kwandisa umngcipheko weengozi.
Umyalezo Wokuya Ekhaya
- Ukutyumka kweqatha kukukrazuka okanye ukukrazuka kwemisipha edibanisa amathambo. Oku kwahlukile ekwaphukeni.
- Kubaluleke kakhulu ukulandela indlela yePRICE (Ukhuseleko, Ukuphumla, Umkhenkce, Uxinzelelo, Ukuphakama) kwiiyure zokuqala ezingama-24-48 emva kokwenzakala.
- Ukuba intlungu inzima kangangokuba awukwazi ukubeka umlenze wakho phantsi, kwaye ukudumba kunye nentlungu ziqhubeka nokwanda, ngokuqinisekileyo bonana nogqirha .
- Nika ii-ligaments ixesha lokuba ziphilise ngokupheleleyo. Musa ukuqhubeka nemisebenzi eqhelekileyo kwangoko emva kokuba intlungu iphelile.
- Emva kokuphola, ukwenza umthambo oqinisa izihlunu ezijikeleze iqatha kunokunceda ukuthintela ukukruneka kwixesha elizayo.
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