Ngaba nawe uyakruneka iingalo nemilenze? (Ukruneka) Masifumanise kakuhle ngale nto!

"Owu, umlenze wam ukrunekile!" okanye "Ingalo yam ikrunekile kwaye idumbile!" Sihlala siva amabali anje, akunjalo? Mhlawumbi nawe ukhe waba namava anjalo. Namhlanje, siza kuthetha ngokuba yintoni ukukruneka, kutheni kusenzeka, kunye nento omawuyenze ukuba kuyenzeka. Ukwazi oku kuya kukunceda wena kunye nosapho lwakho kunye nabahlobo.

Uyazi ukuba yintoni ukukrweleka?

Ngamafutshane, ukukruneka kukukrazuka kwenye yee-ligaments zakho. Ngoku usenokuba uzibuza ukuba zeziphi ezi ligaments. Cinga ngako, amathambo emzimbeni wethu adibene ngeziqwenga zezicubu ezifana neentambo. Ezi zizinto esizibiza ngokuba zii-ligaments. Ezi zibamba izihlunu namathambo ethu kunye kwaye ziwathintele ekushukumeni kakhulu. Kwakhona, ezi ligaments zinceda amalungu ethu ukuba ahambe kuphela kwicala afanele ukusebenza ngalo ngokufanelekileyo.

Ngoko ke, ukukruneka kwenzeka xa la maqhuqhuva ajikeleze ilungu onakele. Ukuba unentlungu, ukudumba, okanye ubunzima bokusebenzisa okanye ukunyusa ubunzima kwilungu – ingakumbi ukuba ukhe wawela okanye waba nengozi – ngokuqinisekileyo kuya kufuneka ubone ugqirha.

Ngawaphi amalungu anokuthi akruneke kakhulu?

Enyanisweni, naliphi na ilungu elinee-ligaments linokukrwitshwa. Nangona kunjalo, iintlobo eziqhelekileyo zezikrwitshwa zezi:

• Ukutyumza iqatha – Kukwakho nohlobo lwale nto olubizwa ngokuba kukutyumza iqatha eliphezulu .
• Ukukruneka kwesandla.
• Ukutyumza idolo.
• Ukukruquka kweminwe – ngamanye amaxesha kuthiwa ‘yiminwe exineneyo’, akunjalo?
• Ukutyumza ubhontsi.

Zixhaphake kangakanani ezi zifo zokukrweleka?

Ukuqhekeka komzimba kuqhelekile kakhulu . Kukwenzakala okuqhelekileyo, ingakumbi kubadlali. Kunokwenzeka kuwe nokuba awubandakanyeki kwimidlalo okanye awuwenzi nje imisebenzi yakho yemihla ngemihla.

Zithini iimpawu zokukruneka?

Ukuba ukrunekile, usenokuba nenye okanye ngaphezulu kwezi mpawu:

• Intlungu: Olu luphawu oluphambili. Lunokusuka kwintlungu encinci ukuya kwintlungu enganyamezelekiyo. Intlungu inokwanda xa uchukumisa okanye ushukumisa indawo ekrwitshiweyo.
• Ukudumba: Indawo apho kuthe kwaphuka khona iyadumba. Ngamanye amaxesha inokuba idumba kakhulu. Oku kudumba kunokwenza kube nzima ukuhambisa ilungu.
• Ukugruzuka okanye ukutshintsha kombala: Ngamanye amaxesha, igazi elincinci lingaqokelelana phantsi kolusu kwindawo apho kukruneke khona, oku kuyenza ibonakale iluhlaza okwesibhakabhaka, imfusa, okanye enye imbala, njengenxeba.
• Ukungazinzi: Oku kuthetha ukuba kunzima ukufaka ubunzima kwilungu, okanye kuvakala ngathi liyashukuma ngokungalawulekiyo, ngokungathi akukho sitshixo.
• Ukuncipha komgama wokuhamba: Kuba nzima ukugoba nokwandisa ilungu liye kumgama walo oqhelekileyo, kwaye ukwenza njalo kubangela iintlungu.
• Ngamanye amaxesha unokuva isandi esithi "click" xa kuvela ukukrweleka.

Kutheni le nto ezi ntlobo zemivimbo zenzeka?

Khawucinge nje, elinye lamalungu akho ngequbuliso lolulwa kakhulu, okanye liye lihambe kakhulu. Kulapho ke kuvela khona ukukruneka. Nazi ezinye zezizathu eziphambili:

• Ukwenzakala kwezemidlalo: Xa udlala ikhilikithi, ungatyhafa umnwe ngelixa uzama ukubamba ibhola, xa udlala ibhola yomnyazi, ungajika umlenze wakho ngelixa utsiba. Xa ubaleka okanye utsiba, umlenze wakho uyajika ngequbuliso, ingalo yakho ihambe ngendlela engafanelekanga. Izinto ezinje zinokubangela ukutyhafa.
• Ukuwa: Kukho umngcipheko omkhulu wokukruneka ingalo okanye umlenze xa utyibilika kwindawo etyibilikayo, uwela kwizinyuko, okanye uwela usuka kwindawo ephakamileyo.
• Xa utyibilika ngequbuliso uze uzame ukuzisindisa: Ngamanye amaxesha xa sityibilika size siwa, ngequbuliso sizama ukuzisindisa ngengalo okanye umlenze. Ngelo xesha, sinokukruneka iqatha lethu.
• Ukuqengqa iqatha okanye ukujija idolo ngelixa uhamba, ubaleka, okanye utsiba: Ngamanye amaxesha singajija iqatha lethu ngempazamo okanye sijije idolo lethu, nto leyo ebangela ukuba sikruneke. Oku kunokwenzeka nokuba sibetheke ilitye endleleni.
• Ukulimala okuphindaphindwayo koxinzelelo: Oku kuthetha ukuba ukukruneka kunokwenzeka xa ilungu elinye lisetyenziswa ngokuphindaphindiweyo okanye xa intshukumo efanayo yenziwa ngokuphindaphindiweyo (ngenxa yomsebenzi, umdlalo, okanye umdlalo). Umzekelo, isihlathi somntu ochwetheza rhoqo kwikhompyutha, okanye amalungu omntu ophakamisa iintsimbi ngokuphindaphindiweyo.

Ngubani osengozini enkulu yokukrweleka?

Nabani na unokufumana ukukruneka, kodwa abanye abantu basengozini enkulu:

• Abadlali: Kuba basebenzisa amalungu abo rhoqo kwaye bahamba ngokukhawuleza.
• Abantu abasebenza ngokwasemzimbeni: Kwabo basebenza kwimisebenzi equka ukuphakamisa iintsimbi ezinzima, ukuhambahamba rhoqo, nokusebenza kwiindawo ezingaqhelekanga.
• Abantu abenza izinto abazithandayo okanye imisebenzi equka ukuphinda-phinda iintshukumo ezifanayo. Umzekelo, abo badlala izixhobo zomculo ezithile.

Kwakhona, ezinye iindlela zokuzilolonga zinokunyusa umngcipheko wokwenzakala, ingakumbi ukukrweleka:

• Ukwandisa ngequbuliso ubukhali okanye ubude boqeqesho lwakho. Ufanele ulwandise kancinci kancinci.
• Xa uqala umdlalo okanye umsebenzi omtsha, usebenzisa izixhobo ezingalunganga okanye uqala ngaphandle koqeqesho olufanelekileyo. Umzekelo, ukwenza umthambo ngendlela engafanelekanga (umzimba ombi), ukunxiba izihlangu ezingalunganga.
• Ukudlala umdlalo ofanayo unyaka wonke ngaphandle kokuphumla (ngaphandle kwexesha lonyaka). Umzimba udinga ukuphumla, kungenjalo ubeka uxinzelelo olukhulu kumalungu.

Ugqirha ufumanisa njani ukuba kukho ukukruneka?

Xa usiya kugqirha, into yokuqala aza kuyenza kukuvavanya ilungu lakho elonzakeleyo.Okokuqala. Oko kuthetha ukuchukumisa ilungu, ukulishukumisa, ukujonga ukudumba, ukuba liphi na iintlungu, njl. Ukuba uyazi kakuhle ukuba uqale nini ukuba neempawu, ingakumbi indlela eyenzeke ngayo ingozi, kufuneka uxelele ugqirha wakho.

Oogqirha banika amanqaku okukrweleka ngokwenqanaba lobunzima bako :

• Ukukruquka kwebanga loku-1 (okuncinci): Kule meko, i-ligament yakho yolulwe kancinci kakhulu. Mhlawumbi akukho nokukrazuka. Kusenokuba kukho iintlungu, kodwa akukho ukudumba kuncinci.
• Ukukruquka kwebanga lesi-2 (okuphakathi): Kulapho i-ligament yakho ikrazuke khona malunga nesiqingatha, kodwa kungekhona ngokupheleleyo. Kukho iintlungu kunye nokudumba okungakumbi. Ilungu lisenokuba lingazinzanga kancinci.
• Ukukruneka kwebanga lesi-3 (okubuhlungu kakhulu): Le yeyona meko inzima kakhulu. Apha i-ligament ikrazukile ngokupheleleyo. Ibuhlungu kakhulu, idumbile kakhulu, kwaye ilungu alizinzanga kangangokuba alikwazi ukulisebenzisa kakuhle.

Zeziphi iimvavanyo ezenziwayo ukuze kufunyaniswe ukuba kukho ukukruneka?

Amaxesha amaninzi, ukukruneka kunokufunyanwa ngovavanyo lomzimba. Nangona kunjalo, ngamanye amaxesha uvavanyo lomfanekiso lunokufuneka ukuze kuthathwe imifanekiso yelungu lakho kunye nezicubu ezijikeleze lona. Olu vavanyo lunokubonisa umonakalo ngaphakathi kwelungu. Banokukhangela nezinye izinto ezenzekileyo, ezifana nokuqhekeka kwamathambo . Ugqirha wakho unokusebenzisa iimvavanyo ezifana nezi:

• Ii-X-reyi: Oku kujonga ikakhulu umonakalo emathanjeni.
• I-Ultrasound: Oku kunokunceda ukubona umonakalo kwizicubu ezithambileyo ezifana nemisipha kunye nemisipha.
• I-Magnetic Resonance Imaging (MRI): Yiyo le nto isenza sikwazi ukubona umonakalo kwi-ligaments ngokucacileyo.

Unyanga njani ukukruneka?

Wakuba ukhe wabona ugqirha waza wafumana isigulo, unokunyanga iimpawu zokukruneka ekhaya. Sisebenzisa into ebizwa ngokuba yindlela ye-RICE . Makhe sibone ukuba yintoni.

Ithini indlela ye-RICE?

Eli ligama elifutshane elenziwe ngoonobumba abane. Unobumba ngamnye umele inyathelo elithile kwindlela yonyango.

• R - Phumla: Nokuba yintoni na ebangele ukwenzakala kwakho, yeka ukuyenza. Zama ukungasebenzisi inxalenye yomzimba wakho eyonzakeleyo ide iphole. Ukuyiphumza kubaluleke kakhulu. Kuphephe ukunyakaza kakhulu okanye ukuthwala ubunzima.
• I - Umkhenkce: Faka ipakethe yomkhenkce kwindawo eyonzakeleyo izihlandlo ezininzi ngemini, malunga nemizuzu eli-15-20 ngexesha. Nangona kunjalo, musa ukuvumela ipakethe yomkhenkce ukuba ichukumise ulusu ngqo. Yisonge ngetawuli okanye ngelaphu elincinci. Oku kuya kunciphisa iintlungu nokudumba.
• C - Uxinzelelo (ukufaka uxinzelelo/ukubopha): Ukusonga ilungu elonzakeleyo ukunceda ekunciphiseni ukudumba.Faka ibhandeji elastiki. Nangona kunjalo, kufuneka ubuze ugqirha wakho ukuba ungayisebenzisa njani ngokufanelekileyo nangokukhuselekileyo. Akulunganga ukuyisonga kakhulu, kuba oku kunokuphazamisana nokuhamba kwegazi. Kungcono ukuyikhulula kancinci ngelixa ulele.
• E - Ukuphakama: Gcina ilungu lakho elonzakeleyo lingaphezulu kwenqanaba lentliziyo yakho nanini na xa kunokwenzeka. Umzekelo, ukuba uqaqa umlenze wakho, qhubeka uwuphakamisa ngokubeka umqamelo phantsi komlenze wakho ngelixa uhleli okanye ulele. Oku kuya kunciphisa ukudumba.

Khumbula: I-RICE imele ukuphumla, umkhenkce, ukucinezelwa, ukuphakama. Eli lelinye lamanyathelo okuqala abalulekileyo ekunyangeni ukukruneka. Kubaluleke kakhulu ukwenza oku kwiiyure zokuqala ezingama-24-48.

Ukuze unciphise iintlungu nokudumba, ungathatha ii- NSAIDs ezingathengiswayo (ii-Non-Steroidal Anti-Inflammatory Drugs) ezithengiswa ngaphandle kwemvume kagqirha, ezifana ne -aspirin okanye i-ibuprofen , okanye i-acetaminophen (umz. iPanadol). Nangona kunjalo, ukuba usebenzisa olu hlobo lwe-painkillers kangangeentsuku ezingaphezu kwe-10, kungcono ukuthetha nogqirha kuqala.

Ngaba kunokufuneka ezinye iindlela zonyango?

Ewe, ngamanye amaxesha, ingakumbi ukuba ukukruneka kukhulu, kunokufuneka olunye unyango, olufana nolu:

• I-brace okanye i-splint yokuxhasa ilungu lakho kwaye ithintele ukuba linganyakazi.
• Isihlangu esikhethekileyo (isihlangu sokuhamba) esikuncedayo ukuhamba.
• Iinduku zokusila , ingakumbi ukuba awukwazi ukuthwala ubunzima emlenzeni wakho.
• Unyango lomzimba: Oku kubandakanya ukufundisa imithambo yokuqinisa amalungu, ukubuyisela intshukumo efanelekileyo, kunye nokwandisa ukuguquguquka.

Utyando alufuneki rhoqo xa kukho ukukruneka. Nangona kunjalo, utyando lunokufuneka xa kukho ukukruneka okunzima kakhulu (ingakumbi kwiBanga lesi-3), okanye ukuba kukho olunye umonzakalo, njengokwaphuka kwethambo okanye ukukhubeka kwelungu. Kwakhona, abantu abakruneka ilungu elinye ngokuphindaphindiweyo banokufuna utyando.

Ndiza kuziva bhetele nini emva kokuqala unyango?

Njengoko uqala ukunyanga iimpawu zakho, uya kuqala ukuziva ungcono kancinci kancinci. Eyona nto ibalulekileyo xa uphilisa ukukruneka kukusebenzisa ilungu kwaye uyeke ukulicinezela ngakumbi. Buza ugqirha wakho ukuba ungalisebenzisa kangakanani ilungu de liphole. Ukuba uzama ukuphola ngokukhawuleza kwaye ulisebenzise ngakumbi ngaphambi kokuba liphole, linokulibazisa ukuphola kwaye lenze umonakalo ube mbi ngakumbi.

Ungalindela ntoni ukuba unesilonda?

Ngethemba lokuba uza kukwazi ukuchacha ngokupheleleyo. Ii-sprains zihlala zizinto ezibuhlungu okwethutyana. Azinampembelelo kwimpilo yakho okanye kubuchule bakho bokuhlala usebenza.

Nangona kunjalo, wakuba ukrunekile ilungu, usenokuba sengozini enkulu yokwenzakala kwakhona kwixesha elizayo. Thetha nogqirha wakho malunga nomngcipheko wakho kunye nento onokuyenza ukuthintela ukukruneka kwixesha elizayo. Unyango lomzimba lunokunceda ukuqinisa izihlunu ezijikeleze ilungu.

Kuthatha ixesha elingakanani ukuphola emva kokukruneka?

Ixesha elithathayo ukuze ukukruneka kwakho kuphole lixhomekeke ekubeni leliphi ilungu elikrunekileyo kwaye linzima kangakanani.

• Ukukruquka kwebanga loku-1 (okuncinci) kudla ngokuthatha malunga neveki e-1-3 ukuphola.
• Ukukruquka kwebanga lesi-2 (okuphakathi) kungathatha malunga neeveki ezi-3-6 ukuphola.
• Ukukruneka kwebanga lesi-3 (okuqatha) kungathatha iinyanga ezininzi (mhlawumbi iinyanga ezi-3-6) ukuphola.

Ugqirha wakho uza kukuxelela okungakumbi ngale nto. Kubalulekile ukuphepha imisebenzi enzima efana nemidlalo de uphile ngokupheleleyo.

Ungayithintela njani imikrwelo?

Kusenokungabi lula ukuthintela ngokupheleleyo ukukruneka, ingakumbi ukuba ungumdlali wezemidlalo. Nangona kunjalo, kukho izinto onokuzenza ukunciphisa umngcipheko wakho:

Xa udlala imidlalo okanye usenza eminye imisebenzi yomzimba:

• Nxiba izixhobo zokuzikhusela, njengezihlangu ezifanelekileyo kwiindlela ezithile zemidlalo kunye neebhrakhethi zamaqatha.
• Ukuba kukho into ebuhlungu ngexesha okanye emva komsebenzi womzimba, musa ukuqhubeka usenza loo nto ucinga ukuba ‘udlala nje ngentlungu.’ Oko kuya kuyenza ibe mandundu ingozi.
• Nika umzimba wakho ixesha lokuphumla nokuchacha emva komsebenzi onzima.
• Ngaphambi kokuba udlale umdlalo okanye wenze umthambo , fudumeza umzimba wakho kwaye wolule. Oku kulungiselela izihlunu zakho kunye nemisipha.
• Emva kokwenza umthambo , phola uze wolule kwakhona.
• Zilolonge ukuze uqinise izihlunu ezijikeleze amalungu akho. Oku kuya kunika inkxaso entle kumalungu akho.

Landela la macebiso okhuseleko ukuze unciphise umngcipheko wokwenzakala:

• Gcina ikhaya lakho nendawo yakho yokusebenza icocekile kwaye ingenazinto zingafunekiyo. Oku kuya kunciphisa amathuba okutyibilika nokuwa. Ungakhubeka kwizinto eziphantsi uze uwe.
• Xa uthatha into evela phezulu , soloko usebenzisa isixhobo okanye izixhobo ezifanelekileyo. Ungaze ukhwele ezitulweni, etafileni, okanye kwiikhawuntara.
• Ukuba unengxaki yokuhamba okanye usemngciphekweni omkhulu wokuwa, sebenzisa intonga yakho okanye isixhobo sokuhamba.
• Nxiba izihlangu ezikhululekileyo, ezilingana kakuhle, ezingatyibilikiyo.

Ufanele uye nini kugqirha?

Ukuba unokwenzakala kwaye uneempawu zokukruneka, qiniseka ukuba ubona ugqirha. Ingakumbi:

• Ukuba awukwazi ukufaka ubunzima kwilungu elonzakeleyo.
• Ukuba kukho intlungu enzima .
• Ukuba indawo eyonzakeleyo ivakala ngathi ayinamandla .
• Ukuba imo yelungu ibonakala ngathi itshintshile emva kokwenzakala.

Kwakhona, ukuba uqala ukunyanga ukukruneka ekhaya kwaye iimpawu zakho aziphucuki (okanye ziya zisiba mandundu) emva kweentsuku ezimbalwa, thetha nogqirha wakho.

Ufanele uye nini kwiYunithi yoNyango oluNgxamisekileyo (i-ETU) ?

Ukuba unale mpawu, yiya kwigumbi likaxakeka ngokukhawuleza:

• Intlungu enzima kakhulu, enganyamezelekiyo.
• Ukuba ukudumba kuyanda ngokukhawuleza.
• Ukuba kukho utshintsho lombala (ingakumbi ukuphazima okanye ukuluhlaza okwesibhakabhaka) kwindawo yokwenzakala.
• Ukuba uziva ungenazimvakalelo okanye ubanda ngaphantsi kwelungu elilimeleyo.
• Ukuba ithambo libonakala ngathi liphumile okanye ilungu loluliwe ngendlela engaqhelekanga.

Yeyiphi imibuzo omele uyibuze ugqirha?

Ungabuza ugqirha imibuzo efana nale:

• Ingaba ndinomkrwelo okanye ndingenzakele na (umz., ndaphuka)?
• Ndihlulwe ngaluphi uhlobo?
• Luhlobo luni lonyango endiludingayo? Ngaba indlela ye-RICE yanele?
• Ingaba ndifuna amayeza okudambisa iintlungu? Luhlobo luni?
• Ngaba ndiza kuyidinga unyango lomzimba?
• Ndiza kukwazi nini ukuphinda ndiqalise umsebenzi oqhelekileyo, umsebenzi womzimba, kunye nemidlalo?
• Ndingenza ntoni ukuthintela olu hlobo lokulimala ukuba lungaphindi lwenzeke?

Yintoni umahluko phakathi kokukruneka nokukruneka?

Ukuqhekeka kunye nokuqhekeka ziintlobo ezimbini ezifanayo zokwenzakala. Umahluko ukho kwinto eyonakeleyo.

• Ukukruneka kubangelwa kukukrazuka okanye umonakalo kwi-ligament. Khumbula, i-ligament sisicwili esidibanisa amathambo amabini kunye. Oku kwenzeka rhoqo xa elinye lamalungu akho lihamba kakhulu.
• Ukuxinana kwemisipha kwenzeka xa enye yezihlunu zakho, okanye umsipha odibanisa izihlunu nethambo, ikrazukile okanye itsalwa. Abanye abantu bakubiza oku ngokuthi 'ukuxinana kwemisipha.'

Ukuqhekeka kunye nokutsalwa zizinto ezixhaphakileyo ezemidlalo. Iimpawu ziyafana kakhulu. Ukuba unentlungu, ukudumba, okanye awukwazi ukuhambisa ilungu okanye izihlunu ngokwesiqhelo, kubalulekile ukubona ugqirha ukuze ufumane ukuba yintoni kanye kanye ingxaki.

Okokugqibela, izinto ekufuneka uzikhumbule

Ngaxa lithile ebomini bethu, phantse wonke umntu ukhe wakruneka iqatha, wajika umnwe, okanye wakruneka into ethile. Ezi zezinye zezona zingozi zixhaphakileyo. Nangona uninzi lwezikruneko zingengobungozi kwaye zinokunyangwa ngokuphumla kunye namayeza asekhaya afana neRICE, musa ukuyityeshela nayiphi na intlungu, ukudumba, okanye ukungazinzi kwilungu. Kungcono ukubona ugqirha ukuze ufumane ukuxilongwa ngokuchanekileyo kwanoma yimuphi umonakalo, ingakumbi ukuba ukwenza kube nzima kuwe ukusebenzisa okanye ukuhambisa ilungu. Ngaleyo ndlela, unokuphola ngokukhawuleza kwaye uphephe iingxaki ezizayo. Hlala usempilweni!

Ukutyhafa , Ukutyhafa, Imisipha, Intlungu Yamalungu, Ukudumba, Unyango Lwelayisi, Ukutyhafa Kweqakala, Ukutyhafa Kwedolo, Ukutyhafa Kwesandla