Ngaba nawe uneentlungu zedolo? Masifunde ngakumbi ngokwenzakala edolweni!

Molo! Unjani? Namhlanje siza kuthetha ngento ekhathaza uninzi lwethu, okanye ubuncinane into ekufuneka sijongane nayo ngaxa lithile ebomini bethu. Oko kukuthi, iingxaki ezahlukeneyo ezenzeka edolweni. Cinga nje, idolo lilungu elibaluleke kakhulu emzimbeni wethu! Siyahamba, siyabaleka, siyatsiba, siyahlala, siyama, amadolo ethu kufuneka aphile kakuhle kuzo zonke ezi zinto. Ngoko ke ukuba kukho ingxaki okanye ukuphazamiseka kweli dolo lixabisekileyo, kuba nzima kakhulu ukwenza imisebenzi yemihla ngemihla, akunjalo?

Yintoni idolo? Lisebenza njani?

Ngamafutshane, idolo yindawo apho ithambo lethu lethanga (i-femur) , elilelona thambo lide kumlenze wethu ongasentla, kunye nethambo lethu lesifuba (i-tibia) , elilelona thambo likhulu kumlenze wethu ongezantsi, zidibana khona. Zininzi ezinye izinto ezenza eli lungu lisebenze kakuhle, kungekuphela nje la mathambo mabini.

• I-Cartilage : Le yi-tissue egudileyo, efana nerabha esebenza njenge-shock absorber, ethintela amathambo ukuba angakhuhlani.
• I-Meniscus : Olu luhlobo olukhethekileyo lwe-cartilage olunesimo se-C. Iziqwenga ezibini ze-meniscus, ezikwithambo lethanga kunye nethambo le-shin, zibonelela ngokuqina kwilungu kwaye zisasaza ubunzima ngokulinganayo.
• IiLigaments: Njengeentambo eziqinileyo. Ezi zibamba amathambo kunye, zithintela ilungu ukuba lingashukumi ngokungeyomfuneko, kwaye ziligcine lizinzile. Kukho iiligaments ezine eziphambili edolweni. Ngaba wakha weva nge-ACL ( i-Anterior Cruciate Ligament )? Leyo yenye yazo.
• Imisipha: Ezi zizakhiwo ezidibanisa izihlunu namathambo. Umzekelo, i-kneecap (patella) ivalelwe ngaphakathi kwemisipha emikhulu.
• Izihlunu: Izihlunu ezijikeleze idolo zinceda ukugoba, ukwandisa, nokugcina idolo liqinile.

Kungenxa yokuba zonke ezi ndawo zisebenza kunye njengomatshini onamafutha amaninzi kangangokuba sikwazi ukusebenzisa amadolo ethu ngaphandle kobunzima.

Ziziphi izifo ezixhaphakileyo zamadolo?

Kukho iintlobo ngeentlobo zokulimala edolweni. Ezinye zincinci kwaye ziyaphela xa kuthe kwaphuka okanye kutsaleka, kodwa ezinye zinokuba yingozi ngakumbi.

Ukulimala kweLigament

Oku kwenzeka rhoqo kubadlali okanye xa idolo lijijeke ngequbuliso. Imisipha inokolulwa okanye ikrazuke ngokupheleleyo. Ukukrazuka kwe-ACL (Anterior Cruciate Ligament) kuxhaphake kakhulu kubadlali. Xa oku kusenzeka, idolo lingazinzi, okanye livakale ngathi "liyaqhuma".

Iinyembezi zeMeniscus

Xa idolo lijika ngequbuliso, ingakumbi xa umlenze utyalwe emhlabeni, le tissue ye-cartilage ebizwa ngokuba yi-meniscus inokonakala. Xa oku kukrazukile, kunokubangela intlungu xa kugotywa okanye kulungiselwa idolo, kwaye kunokuvakala ngathi idolo "liyatshixa."

I-Tendonitis kunye neenyembezi zeTendon

Iitendon ziithishu ezidibanisa izihlunu namathambo. Xa ezi zisetyenziswa kakhulu, okanye xa uqhubeka nokwenza iintshukumo ezifanayo, ezi tendon zinokudumba. Oku sikubiza ngokuba yi " Tendonitis. " Umzekelo yi "Patellar Tendonitis" okanye "Jumper's Knee." Ngamanye amaxesha iitendons zinokukrazuka.

Ukuqhekeka kwamathambo

Ukuwa okanye ingozi enkulu kunokwaphula amathambo ajikeleze idolo, oko kukuthi isiphelo esisezantsi sethambo lethanga, isiphelo esiphezulu sethambo lesifuba, okanye i-kneecap (`(Patella)`). Le yimeko ebuhlungu kakhulu.

Ukukhubeka kwedolo (Ukukhubeka kwedolo)

Kulapho idolo okanye idolo lihamba libuyela umva ukusuka apho kufanele ukuba likhona. Oku kubuhlungu kakhulu kwaye kunokubangela ukuba idolo libonakale likhubazekile.

I-Bursitis

Kukho iingxowa ezincinci ezizaliswe lulwelo ezibizwa ngokuba yi-bursae ezijikeleze idolo. Ezi zinceda ekunciphiseni ukungqubana. Ukuba enye yezi bursae iyavuvukala (i-Bursitis), idolo liyavuvukala kwaye libe buhlungu. Oku kunokwenzeka kubantu abenza umsebenzi omninzi emadolweni abo.

I-Osteoarthritis

Oku akuyongxaki yesiquphe. I-Osteoarthritis kukuguguleka kancinci kancinci kwe-cartilage kwilungu, okunokwenzeka ngenxa yokwaluphala okanye ukwenzakala edolweni ngaphambili. Oku kunokubangela iimpawu ezifana neentlungu edolweni , ukuqina, kunye nokudumba.

Zithini izizathu zokulimala edolweni?

Kunokubakho izizathu ezahlukeneyo zeengxaki zamadolo.

• Imidlalo: Iintlungu zedolo zidla ngokubangelwa yimidlalo. Ukubaleka, ukuma, ukutsiba, kunye nokujikajika (ingakumbi kwimidlalo efana nebhola ekhatywayo, ibasketball, kunye ne-netball) kunokubeka uxinzelelo olukhulu emadolweni.
• Iingozi nokuwa: Ukulimala edolweni kunokubangelwa ziingozi ezincinci, ezinje ngokutyibilika nokuwa, xa uhamba, usenza imisebenzi yasekhaya, okanye ezinye iingozi.
• Ukusebenzisa kakhulu: Ukuqhubeka nokwenza uhlobo olufanayo lweentshukumo, umzekelo, umntu osebenza ngamadolo akhe okanye umntu ohlala enyuka ehla izinyuko, kungonakalisa amadolo.
• Ukwaluphala: Kuqhelekile ukuba amalungu aguge njengoko sikhula.
• Ukutyeba kakhulu: Njengoko ubunzima bomzimba busanda, ubunzima obuthwalwa ngamadolo buyanda. Oku kwandisa nomngcipheko weengxaki zamadolo.
• Ukuma ngendlela engafanelekanga: Ukuphakamisa iintsimbi ngendlela engafanelekanga okanye ukwenza umthambo ngendlela engafanelekanga nako kunokonakalisa amadolo.

Zithini iimpawu zesi sifo sedolo?

Ukuba unengxaki edolweni lakho, ungabona enye okanye ngaphezulu kwezi mpawu:

• Intlungu: Isenokuba yintlungu ekhawulezileyo, ebukhali okanye intlungu eyanda kancinci kancinci. Intlungu inokwanda xa ugoba, ulungisa, uhamba, okanye ubeka ubunzima edolweni.
• Ukudumba: Idolo lisenokudumba kwaye livakale likhulu kunelinye icala xa lichukunyiswa. Ngamanye amaxesha lidumba ngokukhawuleza, ngamanye amaxesha kancinci kancinci.
• Ukuqina: Ubunzima bokugoba okanye ukolula idolo, nokuba xa uvuka kusasa okanye emva kokuma emva kokuba kwindawo enye okwethutyana.
• Ububomvu nobushushu: Ukuba idolo lakho libomvu kwaye livakala lifudumele xa ulichukumisa, oko kungaba luphawu losulelo.
• Ubuthathaka okanye ukungazinzi: Ukuziva ngathi awukwazi ukufaka ubunzima edolweni lakho, okanye ngathi idolo lakho "liyaphela" okanye "liyabhajwa."
• Isandi esithi 'Pop' okanye 'cracking': Isandi esithi 'clicking' okanye 'cracking' sivakala ngaphakathi edolweni xa ulishukumisa. Isandi esithi 'pop' sinokuvakala naxa idolo lenzakele.
• Ukungakwazi ukuthwala ubunzima: Intlungu enzima kangangokuba awukwazi ukubeka umlenze wakho phantsi.
• Ukutshixa idolo: Idolo liqina kangangokuba alikwazi ukugoba okanye ukwandiswa.

Ndifanele ndimbone nini ugqirha?

Ayizizo zonke iintlungu zedolo ezifuna ukuya kugqirha. Kodwa bubulumko ukubona ugqirha ukuba unezinye zezi mpawu:

• Ukuba unentlungu enganyamezelekiyo kunye nokudumba, ingakumbi emva kokwenzakala.
• Ukuba awukwazi ukuthwala ubunzima ngeenyawo zakho emhlabeni.
• Ukuba imo yedolo ibonakala ngathi itshintshile (umz., itsaliwe, idumbile kakhulu, okanye ayiqhelekanga).
• Ukuba kukho isandi esikhulu esithi 'pop' xa kusenzeka ukwenzakala, kulandele ukudumba okukhawulezileyo (oku kungaba luphawu lokukrazuka kwemisipha).
• Ukuba unomkhuhlane kunye nentlungu edolweni lakho (oku kungaba luphawu losulelo).
• Ukuba intlungu ayipheli emva kweentsuku ezimbalwa ngonyango olulula lwasekhaya (siza kuthetha ngalo ngezantsi), okanye ukuba intlungu iyaqhubeka nokukhula.
• Ukuba idolo lakho livakala lingenamsebenzi, okanye unyawo lwakho luvakala lubanda kwaye lutshintsha umbala.

Khumbula, ukufumana uxilongo olukhawulezileyo noluchanekileyo kubalulekile ukuze uphile ngokukhawuleza!

Ungayixilonga njani ingxaki yamadolo?

Xa usiya kugqirha, uza kuqala akubuze imibuzo malunga nokuba oku kwenzeke njani, zithini iimpawu, kwaye ingaba kukho into eyenzekileyo edolweni lakho ngaphambili. Emva koko uza kuhlola idolo lakho ngononophelo. Ungaligoba kwaye ulilungise njani, iphi intlungu, kukho ukudumba, kwaye lizinzile kangakanani ilungu?

Ngamanye amaxesha kufuneka wenze uvavanyo olufana nolu ukuze ufumane kanye kanye ukuba kwenzeke ntoni:

• I-X-ray: Ukujonga ukuba amathambo aqhekekile, aphumile okanye akwimeko efana ne-arthritis.
• I-MRI (Magnetic Resonance Imaging) Scan: Oku kunokubona ngokucacileyo umonakalo kwizicubu ezithambileyo ezifana ne-ligaments, i-meniscus, i-cartilage, kunye ne-tendon.
• I-CT (Computed Tomography) Scan: Ngamanye amaxesha oku kusetyenziswa ukujonga amathambo ngokweenkcukacha, okanye xa i-MRI ingenzeki.
• I-ultrasound scan: Oku kunceda ukubona izicubu ezithambileyo ezingaphezulu ezifana nemisipha kunye ne-bursae. Ngamanye amaxesha ingasetyenziswa ukubona ukuba ukudumba kubangelwa kukuqokelelana kolwelo.
• Uvavanyo lolwelo oludibeneyo (i-Arthrocentesis): Ngamanye amaxesha, ingakumbi ukuba kukho intsholongwane ekrokrelwayo, inani elincinci lolwelo oluvela ngaphakathi kwedolo lususwa ngesirinji luze luthunyelwe kwilabhoratri ukuze luvavanywe.

Ziziphi iindlela zonyango lweengxaki zedolo?

Uhlobo lonyango luxhomekeke kwizinto ezininzi, njengohlobo lwesifo, ukuba sibi kangakanani, ubudala bakho, kunye nenqanaba lomsebenzi wakho.

Amayeza asekhaya (indlela yeRICE)

Kwinkoliso yokulimala okuncinci, indlela ye-RICE lolona nyango lokuqala.

• R (Phumla): Ngokuqinisekileyo kufuneka uthathe ikhefu kwimisebenzi ebangela iintlungu. Into yokuqala omawuyenze kukunika idolo lakho ukuphumla.
• I (Iqhwa) - Umkhenkce: Faka ipakethe yomkhenkce (umkhenkce ugqunywe ngelaphu) kwindawo eyonzakeleyo imizuzu eli-15-20 izihlandlo ezininzi ngemini. Oku kuya kunciphisa ukudumba kunye nentlungu. Musa ukubeka umkhenkce ngqo eluswini, kuba unokutshisa ulusu.
• C (Uxinzelelo) - Songa ibhandeji elastiki edolweni ngokuqinileyo. Oku kuya kunceda ukulawula ukudumba. Kodwa ungayisongi ngokuqinileyo kangangokuba inciphise ukuhamba kwegazi.
• E (Ukuphakama) - Ukuphakama: Gcina amadolo akho ngaphezu kwentliziyo yakho kangangoko unako. Ungagcina nomqamelo phantsi kwemilenze yakho ngelixa ulele. Oku kuya kunciphisa ukudumba.

Amayeza

Ungathatha amayeza afana ne-'Paracetamol' ukunciphisa iintlungu. Ukunciphisa ukudumba kunye nentlungu, ungathatha 'ii-NSAIDs (i-Non-Steroidal Anti-Inflammatory Drugs)' ezifana ne-'Ibuprofen' ngengcebiso kagqirha. Nangona kunjalo, akucetyiswa ukuba uzisebenzise rhoqo. Kwezinye iimeko ezinzima, ugqirha unokunika amayeza anamandla okanye inaliti efana ne-'Steroid' edolweni.

Unyango lweFiziyoloji / Unyango lweMizimba

Unyango lwePhysiotherapy (okanye uNyango lwePhysical) lunyango olubaluleke kakhulu kwizilonda zedolo. Ingcali yezonyango zomzimba iya kukufundisa imithambo ethile kunye nonyango ukukunceda ufumane intshukumo, amandla, ukuguquguquka, kunye nokuzinza edolweni lakho. Ukwenza le mithambo kanye njengoko kuyalelwe kubaluleke kakhulu ekupholeni ngokukhawuleza kunye nokuthintela ukwenzakala ukuba kungaphindwaphindwa.

Ukungashukumi kwedolo (Ukungashukumi)

Kwezinye iimeko, i-brace, i-splint, okanye i-cast ingafuneka ukuze idolo lingakwazi ukuhamba. Oku kuvumela indawo eyonzakeleyo ukuba iphumle kwaye iphile.

Utyando

Kwiimeko ezithile zokwenzakala okukhulu, umzekelo, xa i-ligament ikrazukile ngokupheleleyo, i-meniscus yonakele kakhulu, okanye ithambo laphukile kakhulu, utyando lunokufuneka ukuba olunye unyango aluncedi.

Ngoku, rhoqo, utyando lwe-keyhole lwenziwa kusetyenziswa imingxunya emincinci ebizwa ngokuba yi-"arthroscopy", equka ukufaka ikhamera kunye nezixhobo ezithambileyo kwilungu ngokusebenzisa imingxunya emincinci. Oku kuvumela ukuba iindawo ezonakeleyo zilungiswe okanye zisuswe ngaphandle kokwenza umngxunya omkhulu.

Ngamanye amaxesha, abantu abane-osteoarthritis enzima emadolweni abo banokufuna utyando lokutshintshwa kwedolo.

Ungayithintela njani ukwenzakala edolweni?

Bathi, “Ukuthintela kungcono kunokunyanga.” Ngoko ke ukuba unokuthintela iingxaki zamadolo ngaphambi kokuba zenzeke, yeyona nto ilungileyo onokuyenza.

• Gcina ubunzima bomzimba busempilweni: Okukhona uthwala ubunzima obuninzi, kokukhona ubeka uxinzelelo olungakumbi emadolweni akho.
• Zifudumeze kakuhle ngaphambi kokuba uzilolonge kwaye uzipholise emva kokuzilolonga: Oku kunciphisa umngcipheko wokwenzakala kwemisipha namalungu.
• Yomeleza izihlunu zemilenze yakho: Ukuqinisa izihlunu ezingaphambili kwamathanga akho (iiQuadriceps), ngasemva kwamathanga akho (iiHamstrings), kunye neempundu (iiGlutes) kuya kubonelela ngenkxaso engcono yamadolo akho kwaye konyuse uzinzo.
• Yandisa ukuguquguquka: Xa izihlunu kunye nemisipha zoluliwe kakuhle, amathuba okwenzakala anciphile.
• Kancinci kancinci yonyusa ubungakanani kunye nobunzima bomthambo: Musa ukuzimisela kakhulu ngaxeshanye.
• Nxiba izihlangu ezifanelekileyo: Xa udlala imidlalo okanye ubaleka, nxiba izihlangu ezifanelekileyo kulo msebenzi kwaye zinike inkxaso efanelekileyo ezinyaweni zakho. Kuphephe ukunxiba izihlangu ezigugileyo.
• Funda iindlela ezifanelekileyo: Ukuba udlala imidlalo okanye uphakamisa iintsimbi, yazi indlela efanelekileyo yokwenza ezo zinto.
• Ukuthintela ukuwa: Lumka kwiindawo ezityibilikayo ekhayeni lakho, kwaye lumka xa unyuka kwaye uhla izinyuko.

Okokugqibela, khumbula oku...

Kulungile, sithethe kakhulu ngokulimala edolweni namhlanje, akunjalo? Ndiyathemba ukuba olu lwazi ulufumene luluncedo.

Eyona nto ibalulekileyo kukuba idolo lakho liyinto exabisekileyo kuwe. Ngoko ke, luxanduva lwakho ukulinyamekela nokulinyamekela.

• Ukuba ubona iintlungu, ukudumba, okanye nantoni na engaqhelekanga edolweni lakho , musa ukuyityeshela loo nto. Musa ukucinga nje ukuba "kulungile" kwaye ufune iingcebiso zonyango ukuba kuyimfuneko.
• Ukuba unyango olulula lwasekhaya aluncedi kwiintsuku ezimbalwa, okanye ukuba iimpawu zinzima, qiniseka ukuba ubona ugqirha.
• Ukulandela imiyalelo yezonyango neyezomzimba kubaluleke kakhulu ukuze uphile ngokukhawuleza kwaye uthintele ukuba ukwenzakala kungaphindi kwenzeke. Musa ukuba livila kwaye yenza umthambo.
• Iingxaki ezininzi zamadolo zinokunyangwa ngempumelelo ngokuxilongwa ngokufanelekileyo nangonyango olufanelekileyo, ngoko ke ungoyiki ngokungeyomfuneko.

Ngamana ungaba namandla okugcina amadolo akho ephilile kwaye uphile kamnandi!

Iingxaki zedolo, idolo, ukwenzakala kwedolo, iintlungu zedolo, ukukrazula kwemisipha, ukukrazula kwe-meniscus, unyango lomzimba