Ngaba ungumntu othanda ukudlala imidlalo, ukubaleka, ukutsiba, okanye ukwenza umsebenzi onzima? Ngaba ngamanye amaxesha uziva intlungu encinci emlenzeni okanye engalweni yakho evela kwindawo enye? Nangona ungakhange uyinike ingqalelo ekuqaleni, ngaba le ntlungu ibonakala isiya isiba mandundu imihla ngemihla? Ukuba kunjalo, oku akukokuxinezeleka kwemisipha okuqhelekileyo, kodwa kukuqhekeka koxinzelelo . Ungakhathazeki, le yimeko echaphazela abantu abaninzi, ingakumbi abadlali. Masithethe ngayo yonke into ngokulula.
Ngamafutshane, yintoni ukuqhekeka koxinzelelo?
Ukuqhekeka koxinzelelo kukuqhekeka okuncinci kakhulu , okuncinci kakhulu ethanjeni lakho (ithambo). Kufana nokuqhekeka eludongeni lwesamente ngokuhamba kwexesha. Akukokuqhekeka okukhulu ngequbuliso ethanjeni. Yiyo loo nto abanye abantu bekubiza ngokuba "kukuqhekeka kweenwele," kuba ngumgca ocolekileyo ofana nomsonto weenwele.
Njengoko igama lisitsho, la maqhekeza enziwa xa ithambo liphantsi koxinzelelo okanye uxinzelelo olugqithisileyo. Oogqirha bakubiza oku ngokuthi "kukwenzakala ngokugqithisileyo." Oku kuthetha ukuba le meko yenzeka xa inxalenye efanayo yomzimba iphantsi komthwalo ofanayo ngokuphindaphindiweyo ngaphandle kokuphumla. Khawuthelekelele ukubaleka okanye ukuphakamisa ubunzima obufanayo kangangeentsuku ezininzi. Xa ithambo lingenalo ixesha lokuphola kolo xinzelelo, liqala kancinci kancinci ukuba neentanda ezincinci.
Ziphi ezi ngxaki zokwaphuka koxinzelelo ezenzeka rhoqo?
Izihlandlo ezininzi, le meko iyenzeka kumathambo omzimba wethu athwala ubunzima. Oko kukuthi, amathambo athwala ubunzima bethu xa sima, sihamba, okanye sibaleka.
Iindawo ezinengozi ephezulu:
- Umlenze ongezantsi: Amathambo amabini apha yi -tibia kunye ne-fibula .
- Ithambo: Kumathambo (ii-metatarsals) adibanisa iqatha neenzwane.
- Isithende: Ithambo lesithende (i-calcaneus) .
Iindawo ezinqabileyo kodwa ezinokwenzeka:
- Umqolo weLumbar
- Amathambo esinqe
- Izandla kunye nezandla
Zithini iimpawu zokuphuka koxinzelelo? Kuvakala njani?
Ukuba unengxaki yokuqhekeka koxinzelelo, usenokuba nenye okanye ngaphezulu kwezi mpawu. Makhe sijonge ukuba le ntlungu ivakala njani.
| Uphawu | Ingcaciso elula |
|---|---|
| Intlungu eyandayo xa usebenza | Intlungu iqala kwaye iyanda kancinci kancinci xa ubaleka, usenza umthambo, okanye usebenza. |
| Intlungu engapheliyo nokuba uphumle | Intlungu ayipheli ngokupheleleyo nokuba uyekile ukwenza loo msebenzi. Ngamanye amaxesha, intlungu inokuvakala nokuba uphumle. |
| Ububele | Nokuba ndicinezela umnwe wam kancinci kwindawo ebuhlungu, ndiziva iintlungu ezininzi. Kufana nokubeka isandla sakho enxebeni. |
| Ukudumba | Ungabona ukudumba okuncinci okujikeleze indawo yentlungu. |
Abantu abaninzi baziva ezi ntlungu kwindawo enye. Umzekelo, ukuba uneentlungu ezibangelwa kukuxinezeleka enyaweni, lonke unyawo lunokuba buhlungu kancinci, kodwa eyona ntlungu inzima kunye nokungaziva kakuhle kuya kuvakala phezu kwethambo eliqhekekileyo.
Kutheni sifumana ukwaphuka koxinzelelo? Zithini izizathu eziphambili?
Njengoko besikhe sathetha ngaphambili, eyona nto ibangela oku "kukuyisebenzisa kakhulu," okanye ukwenza into efanayo ngokuphindaphindiweyo. Ukubeka uxinzelelo rhoqo kwithambo ngaphandle kokulinika ixesha lokuphola.
Cinga nje, amathambo ethu afana nesakhiwo. Akwafuna ukulungiswa. Xa sizilolonga, amathambo ethu ayonakala kancinci kancinci. Kodwa xa siphumla, umzimba wethu uyawulungisa loo monakalo kwaye wenze ithambo libe namandla. Okwenzekayo xa umntu ephuke ngenxa yoxinzelelo kukuba umonakalo uyaqhubeka ngaphandle kokuwunika ixesha lokulungisa. Okokuqala, imeko ebizwa ngokuba yi- "stress reaction" yenzeka kumphezulu wethambo. Oku kufana nokudumba okuye kwangena ngaphakathi ethanjeni. Ukuba uqhubeka nokufaka ubunzima kuloo mvumbo ngaphambi kokuba uphole, uya usiba nzulu kancinci kancinci kwaye ubuthathaka ithambo, ekugqibeleni kubangele ukuqhekeka okuncinci, okubizwa ngokuba kukuqhekeka ngenxa yoxinzelelo.
Ezinye zezizathu eziqhelekileyo zoku ziquka:
- Ukuziqeqesha ngaphandle kokuphumla ngokwaneleyo: Lo mngcipheko uphezulu kakhulu xa abadlali beziqeqesha rhoqo.
- Ukwanda ngequbuliso komsebenzi:Khawucinge ukuba ungumntu obaleka iintsuku ezimbini ngeveki. Ukuba ngequbuliso uqala ukubaleka iintsuku ezintandathu ngeveki, umzimba wakho awuyi kuba nexesha lokuziqhelanisa.
- Ukuqala umdlalo omtsha okanye umthambo: Ukuqala into entsha ngequbuliso ngaphandle koqeqesho okanye isikhokelo esifanelekileyo.
- Ukutshintsha umphezulu woqeqesho: Kufana nokubaleka kumzila wangaphakathi uze ngequbuliso uqale ukubaleka kwi-asphalt.
- Ukusebenzisa izihlangu okanye izixhobo ezingabalinganiyo: Ingakumbi kubagijimi, ukungabi nezihlangu ezifanelekileyo kunokuba nempembelelo enkulu.
- Ukuziqhelanisa nomdlalo omnye besebancinci: Abanye abantwana badlala umdlalo ofanayo unyaka wonke. Umntwana onjalo usengozini enkulu yokuqhekeka koxinzelelo kunomntwana odlala imidlalo eyahlukeneyo.
Ngubani osengozini enkulu yokufumana ukuqhekeka koxinzelelo?
Abanye abantu basengozini enkulu kancinci yokuhlaselwa yile meko kunabanye.
Imidlalo kunye nemisebenzi
Abo badlala imidlalo ebeka uxinzelelo olukhulu kwimilenze neenyawo zabo ezisezantsi basengozini enkulu.
- Ukubaleka umgama omde kunye nemidlalo yezemidlalo
- Ibhola yomnyazi
- Ithenisi
- I-gymnastics (ezi zinokukhula nasezandleni nasezihlahleni)
- Umdaniso
Ezinye iimeko zempilo
Ezinye izifo kunye neemeko zomzimba nazo zinokuchaphazela oku.
- I-Osteoporosis: Sisifo esenza amathambo abe buthathaka.
- Iingxaki zeenyawo: iinyawo ezithe tyaba okanye iinyawo ezigobileyo.
- Ukunqongophala kweVithamin D: IVithamin D ibalulekile ekuqiniseni amathambo.
- Ukutyeba kakhulu: Okukhona umzimba unzima, kokukhona amathambo exinezeleka ngakumbi.
- Iingxaki zokutya: Xa umzimba ungafumani izondlo ezifunekayo, amathambo aba buthathaka.
Gqirha, wazi njani ukuba oku kukwaphuka koxinzelelo?
Ukuba unesi sifo, qiniseka ukuba ubonana nogqirha. Uza kukuhlola aze akuxilonge.
Okokuqala, ugqirha uza kukubuza imibuzo. Iqale njani intlungu, iba mandundu nini, yeyiphi imidlalo oyenzayo, njl. Emva koko uza kuhlola indawo apho intlungu ikhona. Angakucela ukuba ume ngomlenze omnye okanye utsibe kancinci. Oku kuya kukunceda ufumane indawo echanekileyo yentlungu.
Ngamanye amaxesha kunokwenziwa iimvavanyo ezininzi ukuqinisekisa ukuxilongwa.
- I-X-reyi: Kodwa khumbula, ukwaphuka koxinzelelo kusenokungabonakali kwi-X-reyi eqhelekileyo kwiiveki ezimbalwa zokuqala emva kokuba kwenzeke.
- I-MRI scan (Magnetic Resonance Imaging): Le yeyona ndlela ilungileyo yokufumanisa ukwaphuka koxinzelelo. Inokwenza imifanekiso ecacileyo yethambo kunye nezicubu ezithambileyo ezijikelezileyo.
- I-CT Scan (i-Computed Tomography):Oku kunokubonelela ngemifanekiso eneenkcukacha zamathambo.
- Ukuskena kwamathambo (Ukuskena kwamathambo omzimba wonke): Oku kusetyenziswa nakwezinye iimeko.
Kulungile, masithethe ngonyango.
Unyango olungcono nolubaluleke kakhulu koku kukuphumla . Ukunika ithambo ixesha lokuphola. Ugqirha wakho uya kukunika unyango olusekelwe kubukhali bemeko yakho.
Eyona nto ibalulekileyo kukuyeka ngokupheleleyo umsebenzi obangele intlungu. Ungaze "udlale ngentlungu."
Unyango olusetyenziswa rhoqo:
- Ukuphumla: Ukuyeka umdlalo okanye umsebenzi obangele intlungu kangangeeveki okanye iinyanga ezimbalwa.
- Icing: Ukunciphisa iintlungu nokudumba, faka ipakethe yomkhenkce egqunywe ngetawuli imizuzu eli-15-20 izihlandlo ezininzi ngemini.
- Izithomalalisi zentlungu: Ugqirha wakho unokucebisa amayeza angengowe-steroidal anti-inflammatory (NSAIDs) okanye i-paracetamol. Kodwa khumbula, musa ukuthatha izithomalalisi zentlungu kangangeentsuku ezingaphezu kwe-10 ngaphandle kokubonisana nogqirha wakho.
- Ukuphakama: Gcina umlenze okanye ingalo eyonzakeleyo ingaphezulu kwenqanaba lentliziyo nanini na xa kunokwenzeka. Ungabeka imiqamelo phantsi komlenze xa ulele phantsi.
- Uxinzelelo: Ungayisonga ibhandeji elastiki elongeni ukuze unciphise ukudumba.
- Ukungakwazi ukuhamba: Ngamanye amaxesha ungaxelelwa ukuba unxibe iplasta yeParis (cast), isihlangu esikhethekileyo, okanye isihlangu sokuphumla ithambo.
- Ukusetyenziswa kweenduku zokusila: Usenokucelwa ukuba usebenzise iindondo zokusila ukunciphisa ubunzima bomlenze owenzakeleyo.
Kwiimeko ezininzi, utyando alufuneki. Nangona kunjalo, ukuba ithambo alipholi kakuhle, okanye ukuba ukwaphuka kukwindawo apho iingxaki zinokwenzeka khona, njenge-hip, oogqirha banokugqiba ekubeni benze inkqubo ebizwa ngokuba yi -internal fixation .
Kuza kuthatha ixesha elingakanani ukuchacha? Ndingaqala nini ukusebenza kwakhona?
Le yeyona ngxaki inkulu kubantu abaninzi. Ukwaphuka koxinzelelo kudla ngokuthatha iiveki ezi-6 ukuya kwezi-8 ukuze kuphiliswe ngokupheleleyo. Ngamanye amaxesha kungathatha ixesha elide nangakumbi.
Khumbula, logama nje uziva iintlungu, ithambo lisebuthathaka. Ukuba ukhawuleza, lingaphuka kwakhona kwindawo enye.
Nokuba uzive ungcono, ungaqali ukudlala imidlalo, ukubaleka, okanye ukutsiba kwakhona de ugqirha wakho akuxelele ukuba wenze njalo.Uza kukuxelela indlela yokuqalisa imisebenzi yakho kancinci kancinci. Ngokwesiqhelo, uza kuqala ngemithambo engenampembelelo ingako njengokudada nokukhwela ibhayisekile, uze emva koko uqhubekele kwizinto ezifana nokubaleka.
Ungayithintela njani i-stress break?
Kukho izinto ezininzi esinokuzenza ukuthintela le meko ukuba ingenzeki.
| Kwenziwe ntoni | Kutheni oko kubalulekile? |
|---|---|
| Mamela umzimba. | Yeka loo msebenzi ngokukhawuleza nje ukuba uzive iintlungu. Iintlungu luphawu oluvela emzimbeni wakho. |
| Qhubeka kancinci kancinci. | Musa ukunyusa ngokukhawuleza amandla okanye ubude bomthambo wakho. Yandisa kancinci kancinci, malunga ne-10% ngeveki. |
| Ukuzifudumeza nokuzipholisa | Kubalulekile ukufudumeza umzimba ngaphambi kokuba wenze naluphi na umthambo uze uphole emva koko. |
| Nxiba izixhobo ezifanelekileyo. | Nxiba izihlangu ezisemgangathweni ezifanelekileyo kumdlalo owudlalayo. Ukuba ungumgijimi, licebo elihle ukutshintsha izihlangu zakho emva kokubaleka malunga neekhilomitha ezingama-500. |
| Lumka ukutya kwakho. | Yitya ukutya okutyebileyo kwi-calcium kunye ne-vitamin D. Oku kubalulekile ukuze amathambo abe namandla. |
Ufanele uye nini ngokuqinisekileyo kugqirha?
Intlungu yindlela yomzimba wethu yokusixelela ukuba, "Kukho into engalunganga apha." Ngoko ke, ukuba unentlungu engapheliyo okanye ukudumba ngexesha okanye emva komsebenzi, musa ukuyityeshela kwaye ubone ugqirha ngoko nangoko. Ukuba kukho ingxaki, kokukhona ibonwa ngokukhawuleza, kokukhona kulula ukuyinyanga nokuyiphilisa.
Ndingaya nini kwi-ETU (iYunithi yoNyango oluNgxamisekileyo)?
Kwezinye iimeko, kufuneka unyango olukhawulezileyo. Ukuba ufumene ingozi enkulu (ukwenzakala) okanye unayo nayiphi na kwezi mpawu zilandelayo, yiya kwi -ETU (iYunithi yoNyango oluNgxamisekileyo) ekufutshane ngoko nangoko.
- Ukuba kukho intlungu enzima, enganyamezelekiyo .
- Ukuba awukwazi ukushukumisa inxalenye yomzimba wakho.
- Ukuba inxalenye ethile, njengengalo okanye umlenze , ikhubazekile kwaye ibukeka yahlukile kunesiqhelo .
- Ukuba ithambo eliphukileyo libonakala ngesikhumba .
- Ukuba kukho ukudumba okukhulu okanye ukukrweleka okutsha.
Olu hlobo lokuqhekeka lunokuba yingozi kakhulu kunokuqhekeka koxinzelelo, ngoko ke kubalulekile ukufuna ingcebiso kagqirha ngokukhawuleza.
Umyalezo Wokuya Ekhaya
- Ukuqhekeka koxinzelelo akuyonto eyenzeka ngequbuliso, kodwa kukuqhekeka okuncinci okwakheka kancinci kancinci ngenxa yoxinzelelo oluqhubekayo ethanjeni.
- Mamela imiqondiso yomzimba wakho. Ukuba uziva iintlungu, musa ukuzityeshela. Phumla.
- Musa ukungxama inkqubo yokuphiliswa. Ukuphumla de ugqirha wakho akuxelele lolona tyalo-mali lukhulu onokulwenza kumsebenzi wakho wezemidlalo kwixesha elizayo.
- Izihlangu ezifanelekileyo, ubuchule obufanelekileyo, kunye nokutya okunesondlo kunokunceda kakhulu ekuthinteleni olu hlobo lokulimala.
- Ukuba unamathandabuzo malunga nokuba kukho nayiphi na intlungu, musa ukuqikelela kwaye ubone ugqirha ukuze ufumane ukuxilongwa okufanelekileyo kunye nonyango.
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