Ngaba wakha weva iintlungu ezingaka engalweni yakho kangangokuba awukwazi nokuyiphakamisa xa uvuka kusasa? Okanye ngaba unentlungu engalweni ehlala iintsuku emva kokuphakamisa into enzima? Iintlungu ezingalweni yingxaki eqhelekileyo kubantu abaninzi. Ngamanye amaxesha inokuba yinto encinci, kodwa ngamanye amaxesha ingaba luphawu lwesifo esinzulu. Ngoko ke namhlanje, masithethe ngeentlungu ezingalweni, izizathu zazo, kunye noko kufuneka sikwazi ngayo.
Yintoni kanye kanye le ntlungu isesandleni?
Ngamafutshane, iintlungu zesandla yiyo nayiphi na intlungu, ukungakhululeki, okanye ukuqina okwenzeka naphi na ukusuka egxalabeni lakho ukuya esihlahleni sakho. Le ntlungu inokubandakanya izihlunu, imisipha, i-cartilage, imithambo-luvo, okanye amathambo esandleni sakho.
Cinga ngayo, ngamanye amaxesha intlungu ayibangelwa yingxaki ekwingalo ngokwayo. Intlungu evela kwingxaki kwenye indawo emzimbeni, umzekelo, entliziyweni, ingahamba iye engalo. Oku sikubiza ngokuba 'yintlungu ebhekiselweyo'. Oko kuthetha ukuba ingxaki ikwindawo enye, kodwa intlungu ivakala kwenye indawo.
Zithini izizathu eziphambili zentlungu yesandla?
Ngenxa yokuba izandla zethu zinamalungu amaninzi, kunokubakho izizathu ezingaphezu kwesinye zentlungu. Ezinye zazo zibangelwa yimisebenzi yemihla ngemihla okanye iingozi zemidlalo. Makhe sijonge ezona zizathu ziphambili.
1. Ukulimala emzimbeni
Le yeyona nto ixhaphakileyo. Ukulimala kwezandla kunokubangelwa zizinto ezifana nokuwa xa udlala ikhilikithi okanye ukutyibilika xa ubaleka emva kwebhasi.
- Amathambo Aphukileyo: Ukuba ufumana intlungu ekhawulezileyo, enzima, ukudumba, ukukrweleka, kunye nokungabi nanto engalweni yakho emva kwengozi, kusenokwenzeka ukuba unethambo elaphukileyo. Ukuba oku kuyenzeka, kubalulekile ukubona ugqirha ngokukhawuleza ukuze ufumane unyango oluza kunceda ingalo yakho iphole ngokukhawuleza.
- Ukuxinezeleka okanye Ukutyhafa: Ingozi inokubangela umonakalo kwimisipha (ukutyhafa) okanye kwimisipha (ukutyhafa). Iimpawu ziquka intlungu, ukudumba, ukukrweleka, kunye nokukrazuka kwemisipha. Ezi zihlala zinyangwa ngamayeza asekhaya, kodwa ukuba intlungu inzima, kungcono ukubona ugqirha.
- Ukulimala kweRotator Cuff: Eli liqela lemisipha kunye nemisipha egxalabeni. Linceda ukuhambisa nokuzinzisa igxala. Njengoko ukhula okanye kubantu abenza umsebenzi ophindaphindayo ngaphezulu (njengokupenda), le ndawo inokonakala. Iimpawu ziquka ubuthathaka kunye nokungaziva mnandi engalweni.
- Ukwandisa ingqiniba: Abantu abadlala imidlalo efana nejimnastiki, i-yoga, kunye nokuphakamisa iintsimbi babeka uxinzelelo olugqithisileyo kwiingqiniba zabo. Oku kunokubangela ukuba imisipha kunye nemisipha ejikeleze ingqiniba ikrazuke, nto leyo ebangela iintlungu kunye nokudumba.
- Ukutyibilika kwediski phakathi kwethambo lomqolo entanyeni (iHerniated Disc):Sibiza iindawo ezifana nomqamelo phakathi kwamathambo omqolo kwiidiski zethu zomqolo. Ukuba enye yezi diski entanyeni iyavuvukala, inokucinezela umthambo kwaye ibangele ukudumba, ukungakhululeki, kunye nentlungu ephuma engalweni.
2. Iingxaki zeNtliziyo
Le yinto sonke ekufuneka siyinike ingqalelo kakhulu. Intlungu engalweni yasekhohlo ingakumbi inokuba luphawu lwesifo sentliziyo.
- I-Angina: Le meko, ebangelwa kukuncipha kokunikezelwa kwegazi entliziyweni, inokubangela iintlungu zamagxa.
- Uhlaselo lwentliziyo: Uhlaselo lwentliziyo lunokubangela intlungu engalweni enye okanye zombini. Le ntlungu idla ngokuqala ngequbuliso .
Ukongeza kwiintlungu zengalo, ezi mpawu zinokubonakala nakwisifo sentliziyo:
- Ukuqina kwesifuba, ukuqina, okanye uxinzelelo
- Ubunzima bokuphefumla
- Isiyezi
- Isicaphucaphu
- Ndiziva ndibanda kwaye ndibila
Ukuba wena okanye umntu omaziyo ngequbuliso uba nezi mpawu, musa ukulibazisa. Fowunela u-1990 ngoko nangoko uze ufumane i-ambulensi. Kuphephe ukuziqhubela esibhedlele, kuba ungalahlekelwa zingqondo endleleni.
3. Izifo ezichaphazela umzimba
Kwezi zifo, amajoni ethu omzimba ahlasela iiseli zethu zomzimba. Izifo ezifana ne-'Rheumatoid arthritis' kunye ne-'Lupus' zinokubangela iintlungu entanyeni, ezandleni, ezingqinibeni nasezihlahleni.
4. Ezinye izizathu eziqhelekileyo
- I-Tendinitis: Usulelo lwemisipha. "I-Tennis elbow" ngumzekelo omhle woku.
- I-Carpal Tunnel Syndrome: Abantu abasebenzisa izihlakala zabo ngendlela efanayo (umz., abo basebenza kwikhompyutha) banokulimala kwimithambo-luvo ephambili esandleni, nto leyo ebangela ukuba bangabi nanto, iintlungu, kunye nobuthathaka.
- Igxalaba Eliqandisiweyo: Izicubu ezijikeleze igxalaba ziyaqina kwaye ziqine, nto leyo eyenza kube nzima ukushukumisa igxalaba. Le yimeko ebuhlungu kakhulu.
- I-Pinched Nerve: I-pinched nerve inokubangela intlungu kunye nokungaziva mnandi engalweni ngenxa yokucinezelwa kwe-nerve ngamathambo okanye izicubu zentamo okanye igxalaba.
- I-Bursitis: Usulelo lwezingxobo ezincinci ezizaliswe lulwelo (i-bursae) emalungeni. Le meko ixhaphake kakhulu kwingqiniba nasemagxeni.
- I-Osteoarthritis: Imeko ye-arthritis ebangelwa kukuguguleka kwamalungu.
Uhlula njani phakathi kwentlungu engxamisekileyo kunye nentlungu eqhelekileyo?
Xa uva iintlungu zengalo, kuyinto eqhelekileyo ukuba woyike kwaye ungaqiniseki nokuba kukuhlaselwa yintliziyo okanye kukukruneka nje. Le tshathi iza kukunceda uyiqonde.
| Uphawu | Yintoni enokwenzeka xa umntu ehlaselwa yintliziyo? | Inokuba njani ngesinye isizathu |
|---|---|---|
| Indlela eqala ngayo intlungu | Iqala ngequbuliso, yonke into ngaxeshanye. | Idla ngokwanda kancinci kancinci okanye emva kwengozi. |
| Uhlobo lwentlungu | Ukuziva ucinezelekile, ucinezelekile, okanye ucinezelekile. | Inokuba bukhali, ibuthuntu, itshise, okanye iqaqambe. |
| Iimpawu ezongezelelweyo | Intlungu esifubeni, ubunzima bokuphefumla, isiyezi, ukubila. | Ukudumba, ukukrweleka, ubunzima bokushukumisa ingalo. |
| Indlela intlungu eyanda/encipha ngayo | Intlungu ayipheli nasemva kokuphumla. | Intlungu iyancipha xa uphumla kwaye iyanda ngexesha lomsebenzi. |
Eyona nto ibalulekileyo kukuba, ukuba unesikrokro sokuba ingaba kukuhlaselwa yintliziyo, ungaze uzibeke emngciphekweni. Funa ingcebiso kagqirha ngoko nangoko.
Ndifanele ndimbone nini ugqirha?
Ayizizo zonke iintlungu zesandla ezifuna ukuya esibhedlele, kodwa kukho iimeko apho kufuneka sixhalabe khona.
| Yiya kwiYunithi yoNyango oluNgxamisekileyo (ETU) ngoko nangoko! | |
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| Ukuba unale mpawu, bonana nogqirha wakho. | |
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Ugqirha wakho uza kukuthumela kwi-X-ray okanye kwezinye iimvavanyo ukuba kuyimfuneko.
Ngaba kukho naluphi na unyango olunokwenziwa ekhaya?
Iintlungu zesandla ezibangelwa kukwenzakala okuncinci zinokunyangwa ekhaya. Indlela ye-RICE iluncedo kakhulu koku.
- R - Phumla: Phumla ingalo ebuhlungu. Kuphephe ukuphakamisa izinto ezinzima kunye nemisebenzi ecinezela ingalo.
- I - Umkhenkce: Faka umkhenkce kwindawo ebuhlungu nedumbileyo imizuzu eli-15-20. Yenza oku izihlandlo ezininzi ngemini.
- C - Uxinzelelo: Songa kancinci indawo ebuhlungu ngebhanti elastiki ukunciphisa ukudumba.
- E - Ukuphakama: Gcina ingalo yakho iphakanyisiwe ngaphezu kwenqanaba lentliziyo yakho phezu komqamelo. Oku kuya kunciphisa ukudumba.
Ukongeza kwezi, ungathatha amayeza okudambisa iintlungu njengoko ugqirha wakho ekuyalele. Ungabuyisela nokusebenza kwesandla sakho ngokwenza umthambo ocetyiswe yingcali ye-physiotherapist.
Umyalezo Wokuya Ekhaya
- Zininzi izinto ezibangela iintlungu zengalo. Ezinye azibalulekanga kangako, ngelixa ezinye zingaba luphawu lweemeko ezinzima, ezifana nokuhlaselwa yintliziyo.
- Ukuba ufumana iimpawu ezifana neentlungu zesifuba kunye nobunzima bokuphefumla, ingakumbi xa unentlungu engalweni yakho yasekhohlo, yithathe njengengxamiseko kwaye ufune iingcebiso zonyango ngokukhawuleza.
- Intlungu emva kokwenzakala okuncinci idla ngokupheliswa ngendlela ye-RICE.
- Ukuba intlungu iyaqhubeka, inzima, okanye iba mandundu, qiniseka ukuba ubona ugqirha wakho. Ungaze uyityeshele intlungu engapheliyo.
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