Khawuthelekelele ukuba uqalile ukubaleka ngomdla omkhulu, okanye ngequbuliso wandise umthambo wakho ejimini. Emva kweentsuku ezimbalwa, uqala ukuziva intlungu encinci kwindawo enye emlenzeni wakho. Nangona ungakhange unikele ngqalelo ekuqaleni, ngaba uvakalelwa kukuba le ntlungu iya isiba mandundu njengoko uzilolonga? Usenokuba noxinzelelo oluphukileyo, oluqheleke kakhulu kubadlali. Ungakhathazeki, masithethe ngale nto ngokulula.
Ngamafutshane, yintoni ukuqhekeka koxinzelelo?
Ukuqhekeka koxinzelelo kukuqhekeka okuncinci kakhulu, okufana neenwele okwenzeka emathanjeni ethu (amathambo). Oku akufani nokuqhekeka kwethambo ngequbuliso. Khawuthelekelele ukuba ubunokugoba ucingo kwindawo enye ngokuphindaphindiweyo. Emva kwexesha elithile, ucingo luya kuqhekeka, akunjalo? Ngokufanayo, xa ithambo liphantsi koxinzelelo oluqhubekayo, ithambo alisakwazi ukumelana noxinzelelo kwaye kuvela ukuqhekeka okuncinci. Oku kubizwa ngokuba kukuqhekeka koxinzelelo. Oku kuxhaphake kakhulu phakathi kwabadlali, ingakumbi abo badlala imidlalo. Nangona kubuhlungu, iindaba ezimnandi zezokuba
xa uphumle ngokufanelekileyo, olu qhekeko luyaphola ngokupheleleyo kwiinyanga ezimbalwa .
Zithini iimpawu zokuqhekeka koxinzelelo?
Uphawu oluphambili lwale meko
yintlungu engathandekiyo evela kwindawo echaphazelekayo. Le ntlungu idla ngokuba mandundu xa uzilolonga, uhamba, okanye ume. Intlungu iyaphela xa uphumla. Kodwa intlungu iyabuya xa uqala ukusebenza kwakhona. Ukongeza, unokubona
ukudumba kwindawo echaphazelekayo. Ungaziva neentlungu xa uchukumisa indawo.
Le meko idla ngokuvela xa siqala umthambo omtsha ngequbuliso okanye xa sinyusa amandla omthambo ngequbuliso. Emva koko, izihlunu zethu ziyadinwa ngokukhawuleza kuba aziqhelanga umthwalo omtsha. Umsebenzi wezihlunu kukufunxa uxinzelelo emathanjeni nokuzikhusela. Xa izihlunu zidinwa, olo xinzelelo luya ngqo emathanjeni. Kulapho olu hlobo lwemifantu emincinci luqala khona ukwakheka. Le meko idla ngokubonakala emathanjeni emilenzeni nakwiinyawo xa kudlalwa imidlalo yokubaleka nokutsiba. Enyanisweni,
ngaphezulu kwama-50% okuqhekeka koxinzelelo kubantu abadala nakubantwana abancinci kwenzeka emathanjeni omlenze ongezantsi. Phakathi kwazo, ezixhaphakileyo kukuqhekeka
kwi-tibia, ithambo elide kumlenze wethu osezantsi (malunga nama-24% azo zonke iimfantu zoxinzelelo). Ukongeza kwezi, ukwaphuka koxinzelelo kunokwenzeka nakwi-humerus ngexesha lemidlalo equka intshukumo ephindaphindayo, njengokurhola, kodwa kunqabile kakhulu.
Ezinye izinto ezibangela umngcipheko wokuqhekeka koxinzelelo ziquka ukusebenzisa
izixhobo ezingafanelekanga , njengezihlangu ezigugileyo.
| Ukusela kakhulu veki nganye | Kuqhelekile phakathi kwabasetyhini. |
| Ukutshaya | Ukubaleka ngaphezulu kweekhilomitha ezingama-25 (malunga neekhilomitha ezingama-40) ngeveki. |
| I-Osteoporosis | Amanqanaba aphantsi evithamini D. |
| Iingxaki zokutya | Utshintsho emzimbeni olufana neenyawo ezisicaba. |
Ugqirha uyifumana njani le nto?
Xa usiya kugqirha, uza kuqala akubuze ngeempawu zakho aze ahlole indawo ebuhlungu. Ukuba kukho ukurhanelwa ukuba kukho ukuqhekeka koxinzelelo, angayalela i-X-ray. Kodwa into ebalulekileyo ekufuneka uyazi kukuba
la maqhekeza mancinci asenokungabonakali kwi-X-ray eqhelekileyo ekuqaleni . Ke ngoko, ugqirha wakho angacebisa enye indlela ekhethekileyo yokuthatha imifanekiso, njengovavanyo lwe
-MRI (Magnetic Resonance Imaging) okanye i-Nuclear Bone Scan, ukuqinisekisa ukuxilongwa.
Uyiphatha njani i-stress fracture?
Ukuba ayinyangwa, umngxuma omncinci unokukhula kwaye ithambo linokwaphuka ngokupheleleyo. Yiyo loo nto kubalulekile ukufuna ingcebiso kagqirha.
Uncedo lokuqala olunokwenziwa ekhaya (indlela ye-RICE)
Kukho izinto onokuzenza ekhaya ude ubone ugqirha. Oku sikubiza ngokuba yindlela ye-RICE.
| Indlela | Inkcazo |
|---|
| R - Ukuphumla | Yeka ukubeka ubunzima kwithambo elichaphazelekileyo ngokupheleleyo. Ziphephe izinto ezifana nokuhamba nokubaleka. Ukuba kuyimfuneko, nxiba izihlangu ezinesoli eqinileyo enika inkxaso efanelekileyo kwisoli. |
| I - Umkhenkce (Ukunyibilika komkhenkce) | Ukunciphisa ukudumba, faka umkhenkce iiyure ezingama-24-48. Songa ipakethe yomkhenkce ngetawuli uze uyifake malunga nemizuzu engama-20 ngexesha. Ungaze ubeke umkhenkce ngqo eluswini. |
| C - Uxinzelelo | Ukulawula ukudumba, songa indawo ngebhandishi ethambileyo. Kodwa ungayisongi kakhulu. |
| E - Ukuphakama | Nanini na xa kunokwenzeka, gcina umlenze okanye unyawo lwakho luphakanyisiwe ngaphezu kwentliziyo yakho ngokuluxhasa ngemiqamelo. Oku kuya kunciphisa ukudumba. |
Amayeza anokuselwa iintlungu
Ungathatha amayeza okubulala iintlungu afana neParacetamol ukulawula iintlungu. Nangona kunjalo, oogqirha abadli ngokucebisa
iiNonsteroidal Anti-inflammatory Drugs (NSAIDs) (umz. i-Ibuprofen, iDiclofenac). Oku kungenxa yokuba ezinye izifundo zibonise ukuba la mayeza anokuyicothisa inkqubo yokuphiliswa kwamathambo.
Ke ngoko, qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba uthathe naliphi na iyeza. Kunini apho kufuneka khona utyando?
Amaxesha amaninzi, ukwaphuka koxinzelelo akudingi utyando. Nangona kunjalo, kwezinye iimeko ezinzima, ingakumbi xa ukwaphuka kungapholi ngokwako, utyando lunokufuneka. Kwimeko enjalo, ugqirha uza kufaka iiphini, izikrufu, okanye iipleyiti ukuze alungise ithambo elaphukileyo ngokufanelekileyo.
Kuthatha ixesha elingakanani ukuchacha? Ndingaqala njani ukuzilolonga kwakhona?
Ukuphuka koxinzelelo kudla
ngokuthatha iiveki ezi-6 ukuya kwezi-8 ukuze kuphiliswe ngokupheleleyo.Kuza kuthatha ixesha. Emva kokuba intlungu iphelile, ugqirha wakho usenokuthatha enye i-X-ray ukuqinisekisa ukuba ukwaphuka kupholile. Nje ukuba ukudumba kuhlile kwaye ulusu luqala ukubonakala lushwabene, ungaqala kancinci kancinci ukufaka ubunzima kuloo ndawo. Kusenokufuneka usebenzise iintonga okanye intonga. Kuhlala kukhuselekile ukufaka ubunzima obupheleleyo kuloo ndawo malunga neeveki ezimbini emva kokuba iimpawu ziqalile. Oku kuthwala ubunzima kunceda ithambo liphole.
Kodwa khumbula, ungenzi nantoni na ebuhlungu. Khumbula, ukuba ukhawuleza, ungayifumana kwakhona. Wakuba uphulukene noxinzelelo, kusenokwenzeka ukuba iphinde yenzeke. Enyanisweni, ama-60% abantu abaphulukene noxinzelelo bakha baphulukana nalo ngaphambili.
Ude ungabi nantlungu ngokupheleleyo (malunga neeveki ezi-6-8), phepha loo nto ibangele le meko ngokupheleleyo. Ukuba uqala ukuzilolonga kwakhona kwangoko, unokuyilibazisa inkqubo yokuphiliswa kwaye mhlawumbi ubangele umonakalo ongasoze uphole ngokupheleleyo.
Ungayithintela njani i-stress fracture?
Bathi, “Ukuthintela kungcono kunokunyanga.” Kukho izinto ezininzi onokuzenza ukuze uthintele le meko ukuba ingenzeki.
- Yandisa amandla akho okuzilolonga kancinci kancinci: Musa ukuthwala umzimba wakho ngobunzima obukhulu ngaxeshanye. Iingcali zicebisa ukuba ungawandisi amandla akho okuzilolonga ngaphezu kwe-10% ngeveki.
- Ukuzifudumeza Nokuzolula: Ngaphambi kokuba uqale ukuzilolonga, zifudumeze imizuzu embalwa uze wenze umthambo wokuzolula.
- Mamela umzimba wakho: Ukuba uziva iintlungu ngelixa uzilolonga, musa ukuzityeshela. "Phuthuma intlungu" ayisebenzi apha. Yeka ngoko nangoko.
- Sebenzisa izixhobo ezilungileyo: Musa ukubaleka unxibe izihlangu ezindala nezigugileyo. Khetha izihlangu ezixhasa iinyawo zakho kakuhle.
- Lumka ukutya kwakho: I-calcium kunye ne-vitamin D zibalulekile kumathambo aqinileyo. Yitya ukutya okunesondlo.
Umyalezo Wokuya Ekhaya
- Ukuqhekeka koxinzelelo kukuqhekeka okuncinci kwethambo okubangelwa zizinto ezifana nokunyuka ngesiquphe kokuzilolonga.
- Iimpawu eziphambili ziintlungu nokudumba okwandayo xa uzilolonga kuze kunciphe xa uphumle.
- Musa ukuyityeshela intlungu.Ukuphumla lolona nyango lubalaseleyo.
- Qiniseka ukuba ubona ugqirha ukuze ufumane uxilongo oluchanekileyo kunye nesicwangciso sonyango.
- Wakuba uphilile, kufuneka uqalise ukuzilolonga kancinci kancinci. Ukungxama kunokukhokelela ekubuyeleni kwakhona.
Ukwaphuka koxinzelelo, ukwaphuka kwamathambo, ukwenzakala komthambo, iintlungu zomlenze, ukwenzakala kwezemidlalo, impilo yamathambo, ukwaphuka kwamathambo
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