Ingaba unenxeba ethangeni lakho? (Ukudumba kwethanga) Ungakhathazeki, masithethe ngale nto ngokweenkcukacha!

Ngaba wakha waba nemivumbo okanye iintlungu eziqatha ethangeni lakho ngelixa udlala, ubaleka, utsiba, okanye xa ufumene ingozi? Ngamanye amaxesha le mivumbo iphola ngokwayo kwiintsuku ezimbalwa, kodwa eminye imivumbo inokuba nzulu ngakumbi kwaye ithathe ixesha elide ukuphola. Ngoko ke, namhlanje siza kuthetha ngokuba yintoni le mivumbo ethangeni, ukuba siza kuthetha ngokwezonyango, `(Ukugquma kwethanga)`, ukuba ingaba nzulu kangakanani, kwaye inyangwa njani kanye kanye.

Yintoni iThigh Contusion?

Ngamafutshane, igama lesiNgesi elithi "contusion" lithetha ukudumba . Ukudumba kwethanga kukulimala kwemisipha kunye nezicubu ezikwinxalenye ephezulu yomlenze wakho, oko kukuthi, indawo yethanga. La madumba ngamanye amaxesha anokuba mancinci kakhulu, abe luhlaza okwesibhakabhaka. Kodwa ngamanye amaxesha anokuba nzulu ngakumbi, inxeba elikhulu. Kodwa uninzi lwexesha, la madumba anokuphola ngokukhawuleza ngonyango olulula ekhaya.

Olu hlobo lokwenzakala ludla ngokwenzeka xa kukho ukubetheka okuthe ngqo, okunzima kwindawo yethanga. Khawuthelekelele udlala umdlalo ofana neragbi okanye ibhola ekhatywayo, okanye uziqhelanisa ne-kickboxing. Kwimidlalo enjalo, kukho ukuchukumisana okuninzi kunye nempembelelo, ngoko ke amathuba okufumana ukwenzakala kwethanga aphezulu.

Le nxeba ichaphazela njani umzimba wakho?

Uxinzelelo lwemisipha yemisipha luphawu lwegazi (i-hematoma) okanye ukukruquka kwiqela lemisipha ye-quadriceps ngaphambili kwethanga lakho. Ii-quadriceps zenziwe zimisipha emine. Umsebenzi wazo ophambili kukwandisa idolo lakho nokugoba isinqe sakho. Ngoko ke, xa ezi misipha zonakele, unokuba nobunzima bokugoba okanye ukolula idolo lakho, okanye ukuhambisa isinqe sakho, kwaye unokuba neentlungu.

Abanye abantu abaneemivumbo emathangeni banokuba nezinye iingxaki:

• Igazi kunye nolwelo zinokuqokelelana zijikeleze ithambo elonzakeleyo, nto leyo ebangela ukukrweleka kwethambo .
• Ngamanye amaxesha ithambo linokwaphuka (ukuqhekeka kwethambo) .
• Imicu yemisipha inokukrazuka nokutyumzwa (izicubu zemisipha ezityumkileyo) .
• Imeko embi kancinci ibizwa ngokuba yiMyositis Ossificans . Kulapho izicubu ezintsha zamathambo ziqala khona ukwakheka apho izicubu ezithambileyo zifanele ukuba khona, oko kukuthi, apho imisipha ekrazukileyo yayikhona. Le yimeko efuna inkxalabo ethile.

Wazi njani ukuba ukudumba kwethanga kuyingozi?

Uninzi lwemivumbo yethanga ayibi yingozi. Nangona kunjalo, ukuba ufumana ukubethwa okunzima ethangeni lakho, kunokuba yingozi enkulu. Ukulimala kwethanga lakho kunokuba yingozi kakhulu ukuba unenye yezi mpawu:

• Ukuba unengxaki yokugoba idolo lakho ngaphezu kwama-45 degrees , okanye ukuba ufumana iintlungu eziqatha xa ugoba idolo lakho.
• Ukuba kunzima ukuthwala ubunzima emlenzeni owenzakeleyo.
• Indawo yethangaIqala ukudumba ngokukhawuleza kakhulu.

Ukuba unayo nayiphi na kwezi mpawu, kungcono ukubona ugqirha ngokukhawuleza.

Ziziphi iintlobo zemivumbo yethanga ezikhoyo?

Oogqirha bahlula la manxeba emathangeni ngokobunzima bawo. Kukho iintlobo ezintathu eziphambili:

1. Ukudumba okuncinci: Kwimeko enjalo, ungawushukumisa umlenze wakho ngendlela eqhelekileyo. Nangona kunjalo, ungaziva iintlungu okanye ukuthamba xa uchukumisa indawo yethanga. Olu hlobo lokudumba luya kuphola kwisithuba seentsuku ezintandathu.

2. Ukudumba okuphakathi: Kwimeko enjalo, unobunzima bokugoba idolo lakho ngaphezu kwama-90 degrees, kwaye ufumana neentlungu. Intlungu, ukudumba, kunye nokuthamba kwethanga kunokuhlala iiveki ezininzi. Kungathatha ukuya kwiinyanga ezimbini ukuba ukudumba okunje kuphole ngokupheleleyo.

3. Ukudumba okukhulu: Kwimeko enjalo, kunzima kakhulu ukugoba idolo ngaphezu kwama-45 degrees, kwaye kukho intlungu enzima. Indawo yethanga idumba ngokukhawuleza. Usenokungakwazi ukuhamba ngaphandle kweentonga. Ukudumba okukhulu okunje kunokuthatha iinyanga ezininzi ukuphola.

Zithini iimpawu zalo mkrwelo?

Uphawu oluphambili lokukruneka kwethanga ziintlungu. Ezinye iimpawu zixhomekeke kubukhulu bokwenzakala. Usenokuba namava alandelayo:

• Ukugruzuka.
• Ubunzima bokugoba idolo okanye isinqe.
• Intlungu xa uhamba.
• Ukudumba.
• Ukuthamba xa kuchukunyiswa.

Ivakala njani inxeba lethanga?

Intlungu yokutyumka kwethanga idla ngokuvakala ngaphambili komlenze. Ngamanye amaxesha indawo yethanga ingavakala ngathi iyabetha.

Kutheni le nto la manxeba ebonakala ethangeni?

Eyona nto ibangela ukudumba kwethanga kukudumba ngqo kwimisipha ye-quadriceps engaphambili kwethanga. Oku kudla ngokwenzeka ngexesha lemidlalo, ingakumbi imidlalo yokudibanisa. Nangona kunjalo, naluphi na udumba olunzima ethangeni lunokubangela ukudumba. Khawuthelekelele udlala ikhilikithi nabahlobo bakho emva kwemini kwaye nidlala ibala xa ibhola ngequbuliso ikubethela ethangeni. Okanye, kwilali yethu, amakhwenkwe namantombazana adla ngokungqubana ngelixa edlala i-netball kunye ne-volleyball aze atyumze amathanga abo. Ngamanye amaxesha, oku kunokwenzeka nokuba uwe ebhayisekileni.

Ngubani osengozini enkulu yokudumba emathangeni? / Zithini izinto ezibangela umngcipheko?

Ukukruquka kwethanga kuxhaphake kakhulu phakathi kwabadlali. Ungenzakala xa udlala imidlalo efana nebhola ekhatywayo, irugby, okanye i-lacrosse. Okanye, unokufumana ukukruquka xa uwe ngexesha lemidlalo efana nokukhwela i-snowboarding, ukuskiya, okanye i-skateboarding. Oku kungenzeka nakwiingozi ezinkulu ezifana neengozi zeemoto.Kunokwenzeka imivumbo ethangeni.

Kukho izinto ezininzi ezichaphazela umngcipheko wokuba ne-wrapped ethangeni:

• Iindlela zokuzifudumeza nokuzipholisa ngaphambi nasemva kokuzilolonga kwakho.
• Udlala kangaphi imidlalo ebandakanya ukudibana ngokomzimba?
• Nokuba kufuneka kusetyenziswe izixhobo zokuzikhusela okanye hayi.
• Inqanaba lakho lokomelela komzimba.

Ezinye izinto ezinobungozi:

• Ubudala: Abantu abadala banamathuba amaninzi okwenzakala kakhulu.
• Isondlo: Ukuba ukutya kwakho akutyi kakuhle, usengozini enkulu yokwenzakala.
• Imbali yezonyango: Ukuba unesifo sokopha.
• Ukutshaya: Ukutshaya kuyaphazamisa ukujikeleza kwegazi kwaye kulibazise ukuphola kwamanxeba.

Ugqirha uyixilonga njani le nxeba? (Ukuxilongwa)

Ugqirha wakho uza kuqala enze uvavanyo lomzimba ukuze afumanise ukutsalwa kwemisipha yethanga. Usenokubeka uxinzelelo oluncinci kwiindawo ezahlukeneyo zethanga lakho, ajonge ukuba idolo lakho lihamba kangakanani, okanye ahlole amandla emisipha ye-quadriceps yakho.

Ngamanye amaxesha olu vavanyo lunokwenziwa ukujonga izicwili ezithambileyo:

• Iiskeni ze-MRI (MRIs): Sebenzisa iimagnethi kunye namaza erediyo ukujonga izihlunu kunye nezicubu ezithambileyo.
• Iiskeni ze-ultrasound: Sebenzisa amaza esandi asebenza rhoqo ukujonga ngaphakathi emzimbeni.

Ukuba ugqirha wakho ucinga ukuba unemivumbo yethambo, ukwaphuka, okanye imeko efana neMyositis Ossificans, unokuyalela iimvavanyo ezifana ne -CT scans okanye ii-X-ray .

Uyiphatha njani inxeba lethanga?

Uninzi lwabantu lunokunyanga ukutsalwa kwemisipha yethanga ngokuphumla kunye namayeza athengiswa ngaphandle kwemvume kagqirha. Ngokuxhomekeke kubukhulu bokwenzakala, ugqirha unokucebisa oku kulandelayo:

• Indlela yeRICE:

I-RICE imele i-Rest, i-Ice, i-Compression, kunye ne-Elevation. Ziphephe izinto ezonyusa iintlungu, kwaye ufake i-ice pack izihlandlo ezininzi ngemini. Songa ithanga lakho ngebhandishi elastiki ukunciphisa ukudumba. Phakamisa umlenze wakho xa uhleli, kwaye ubeke umqamelo phantsi kwethanga lakho. Ukwenza oku ngokuchanekileyo kunokukunceda uphilise ngokukhawuleza.

• Amayeza angengowe-steroidal anti-inflammatory (NSAIDs): La mayeza, anokuthengwa kwikhemesti (umz., i-Ibuprofen, i-Diclofenac), anokunceda ukunciphisa iintlungu nokulawula ukudumba. Nangona kunjalo, la mayeza kufuneka asetyenziswe iintsuku ezimbalwa kuphela, ukuya kuthi ga kwiveki. Ukuba uyaqhubeka nokuwasebenzisa, funa ingcebiso kagqirha.

• Unyango lomzimba: Ukukruquka okuphakathi ukuya kokukhulu kunokufuna unyango lomzimba. Oku kudla ngokubandakanya uthotho lwemithambo onokuyenza ekhaya kunye nangexesha lotyelelo lwakho lonyango lomzimba. Ingcali yakho yonyango lomzimba isenokukuphulula ithanga lakho okanye isebenzise ukuvuselela ngombane (i-electrotherapy) ukuvuselela izicubu. Olu nyango lunokunceda ukunciphisa iintlungu kunye nokukhawulezisa ukuphiliswa.

• Utyando: Kunqabile kakhulu, imeko efana ne-Myositis Ossificans ekhankanyiweyo ngaphambili inokufuna utyando ukuze kususwe iziqwenga zamathambo ezisandula ukwakheka.

Ungayinciphisa njani ingozi yokudumba kwamathanga?

Ungenza ezi zinto ukunciphisa umngcipheko wakho wokudumba kwethanga:

• Qeqesha izihlunu zakho ze-quadriceps ngokufanelekileyo ukuze unciphise uxinzelelo kuzo.
• Zifudumeze uze uzipholise kakuhle ngaphambi nasemva kokudlala imidlalo.
• Qiniseka ukuba unxiba izixhobo zokuzikhusela xa udlala imidlalo kwaye usenza imisebenzi enobungozi (umz. izithinteli zamathanga).

Kuthatha ixesha elingakanani ukuba inxeba lethanga liphole?

Inxeba elincinci lethanga lidla ngokuphola kwiintsuku ezintlanu ukuya kwezisixhenxe. Inxeba eliphakathi nelinzima lingathatha iinyanga ezimbini okanye ngaphezulu ukuphola.

Eyona nto ibalulekileyo kukuba ungaphindi wenze umthambo onzima de ugqirha wakho akunike uxolo. Ungaziva ungcono kwiinyanga ezimbini, kodwa inxeba lisenokungapholi ngokupheleleyo.

Ngaba kufuneka ubone ugqirha? / Ufanele ubone ugqirha nini?

Ukudumba okuncinci kwethanga kusenokungafuneki nyango. Oku kunokunyangwa ekhaya. Nangona kunjalo, ukuba uneempawu zokudumba okuphakathi okanye okunzima kwethanga, bona ugqirha ngoko nangoko. Oku kuquka:

• Ukuba kunzima ukuthwala ubunzima kumlenze owenzakeleyo.
• Ukuba awukwazi ukugoba idolo lakho ngaphezu kweedigri ezingama-90.
• Ukuba idumba ngokukhawuleza nangokuqatha.

Yeyiphi imibuzo ebalulekileyo ekufuneka uyibuze ugqirha?

Ukuba unemivumbo yethanga okanye ucinga ukuba unokuba nayo, kulungile ukubuza ugqirha wakho le mibuzo:

• Ndingenza ntoni ekhaya ukunciphisa iintlungu?
• Ngaba ndifuna unyango lomzimba ukuze ndibe ngcono?
• Ndingaqala nini ukudlala imidlalo kwakhona?
• Ndingenza ntoni ukuthintela ukuba inxeba elinje lingenzeki kwixesha elizayo?

Ingaba kulungile ukolula ithanga elityumkileyo?

Kungcono ubuze ugqirha wakho ukuba ungazolula nini izihlunu zakho ze-quadriceps emva kokwenzakala kwe-hamstring.Usenokukucebisa ukuba ungazoluli iintsuku ezimbalwa zokuqala, okanye nangaphezulu. Emva kokuba intlungu yokuqala kunye nokudumba kuphelile, ugqirha wakho unokukucebisa ukuba uqinise kwaye wolule umzimba.

Ingaba kulungile ukugcina ubushushu esitovini?

Hayi, ayingombono ulungileyo ukufaka ubushushu kwinxeba lethanga. Ukusebenzisa ubushushu kunokunyusa ukudumba kwaye kulibazise ukuphiliswa. Kungcono ukufaka umkhenkce kwiintsuku zokuqala.

Singaqala nini ukudlala kwakhona?

Ukuba ungabuyela ngokukhawuleza kangakanani kwimidlalo kuxhomekeke kubukhulu bengozi. Ugqirha wakho uya kukunika imvume xa intlungu iphelile ngokupheleleyo kwaye unokugoba ngokupheleleyo kwaye wolule isinqe sakho nedolo. Oku kungathatha malunga neveki kwingozi encinci. Kungathatha iinyanga ezininzi kwingozi enkulu.

Izinto ekufuneka sizikhumbule (Umyalezo Wokuya Ekhaya)

Ukudlala imidlalo kulungile emzimbeni nasengqondweni, kodwa kufuneka siqaphele neengozi ezinokuhambisana nako. Ukudumba kwethanga kuxhaphake kakhulu kwabo badlala imidlalo yokuchukumisa kunye nemidlalo eyingozi. Kudla ngokwenzeka xa kukho ukubethwa okuthe ngqo, okunzima ethangeni. Eminye imidumba yethanga incinci kwaye inokunyangwa ekhaya. Nangona kunjalo, ukwenzakala okukhulu kuthatha ixesha ukuphola kwaye kufuna unyango. Ke ngoko, hlala uzifudumeza kakuhle ngaphambi kokudlala imidlalo kwaye unxibe izixhobo zokuzikhusela ezifunekayo. Oku kunokunciphisa kakhulu umngcipheko wokwenzakala okunjalo. Ukuba unemidumba enzima, qiniseka ukuba ufuna ingcebiso kagqirha.

Ukukruquka kwethanga , imivumbo, ukwenzakala kwezemidlalo, ukwenzakala kwemisipha, ii-quadriceps, indlela ye-RICE, iintlungu zokubulala iintlungu