Esikhathini esithile empilweni yethu, cishe wonke umuntu uke waba nokukhubeka kweqakala. Mhlawumbe lapho sidlala imidlalo, sehla izitebhisi, sikhubeka phezu kwetshe elincane emgwaqweni, noma sihamba ngezithende eziphakeme, iqakala lethu liphenduka ngokuzumayo liye eceleni. Ubuhlungu obuhambisana nalo abubekezeleleki. Ngakho-ke, uyazi kahle ukuthi yini okufanele uyenze uma lokhu kwenzeka? Abanye abantu bagcoba uwoyela kakhukhunathi ofudumele kuwo, kanti abanye bawucindezela bese bewubopha ngendwangu. Kodwa kunenqubo efanele yosizo lokuqala okufanele ilandelwe ngalesi sikhathi. Namuhla, ake sixoxe ngeqakala elikhubeke.
Kuyini ngempela iqakala elikhumukile?
Kalula nje, kunezinhlayiya eziqinile zezicubu ezixhumanisa amathambo eqakaleni lethu futhi zisize ekugcineni ilunga lizinzile. Lezi zibizwa ngokuthi ama-ligaments . Lapho umlenze ugoba ngendlela engafanele ngokuzumayo, la ma-ligaments anganwebeka ngaphezu kwemingcele yawo, ngezinye izikhathi aklebhuke kancane, noma aze aphuke ngokuphelele. Yilokho esikubiza ngokuthi 'ukuklebhuka kweqakala.'
Into ebalulekile ukuthi akusikho njalo uma ugoqa umlenze wakho, kuba ukuklwebheka. Ngezinye izikhathi, ithambo lingaphuka (ukuphuka). Ngakho-ke ngaphambi kokuba uzame ukuzelapha, kubalulekile ukuqonda ubucayi besimo.
Kufanele uye nini esibhedlela (ETU) ngokushesha?
Kujwayelekile ukuzwa ubuhlungu nokuvuvukala ngemva kokukhubeka kweqakala. Kodwa-ke, uma unezinye zezimpawu ezingezansi, ungazami ukuyelapha ekhaya bese uya emnyangweni wezimo eziphuthumayo esibhedlela (ETU) ngokushesha . Lokhu kungaba yisimo esibi kakhulu, njengokuphuka kwethambo.
| Isibonakaliso Sesexwayiso | Nakekela lokhu. |
|---|---|
| Ubuhlungu obukhulu nokuvuvukala | Uma ubuhlungu bungabekezeleleki noma umlenze uvuvukele kakhulu. |
| Ukungakwazi ukubeka izinyawo zakho phansi | Uma ungakwazi ukuma unesisindo emlenzeni wakho okhumukile. |
| Ukubukeka okuphambene | Uma iqakala lakheke ngendlela ehlukile kweminye imilenze, futhi libukeka linwebekile. |
| Ukuba ndikindiki noma ukushintsha kombala | Uma uzwa ukuqaqamba noma ukuba ndikindiki ezinyaweni noma ezinzwaneni zakho, noma uma izinyawo zakho ziphenduka zibe luhlaza okwesibhakabhaka/mnyama. |
| Ukuzwa umsindo othi 'chofoza' noma 'uqhekeka' | Uma uzwe umsindo ofana nokuphuka kwethambo lapho umlenze wakho ugingqika. |
Uma kungukuklwebheka okulula okungenazo lezi zimpawu, ungelapha ekhaya. Kukhona indlela elula kakhulu, kodwa ephumelela kakhulu eyamukelwa emhlabeni wonke. Ibizwa ngokuthi indlela ye-RICE .
Into engcono kakhulu ongayenza ekhaya: indlela yosizo lokuqala ye-RICE
I-RICE isifinyezo sezinhlamvu ezine. Uhlamvu ngalunye lumelela isinyathelo okudingeka usithathe. Ake sibone ukuthi singakwenza kanjani lokhu.
R - Ukuphumula
Lena yinto ebaluleke kakhulu. Uma nje umlenze usukhumukile , phumula . Uma uqhubeka nokuhamba, ugijima, noma usebenza, i-ligament elimele izolimala kakhulu futhi ukuphulukiswa kuzolibaziseka.
- Nciphisa ukuhamba ngezinyawo ngangokunokwenzeka.
- Uma kudingeka, sebenzisa izinduku zokusibekela.
- Gwema ukukhuluphalisa lowo mlenze uma nje ubuhlungu.
I - Iqhwa (Iqhwa)
Into elandelayo okufanele uyenze ukufaka iqhwa . Iqhwa aligcini nje ngokunciphisa ubuhlungu, kodwa futhi lisiza ekulawuleni ukuvuvukala.
- Thatha ama-ice cubes esiqandisini bese uwagoqa ngendwangu ehlanzekile noma ngethawula. Ungalokothi ubeke iqhwa ngqo esikhumbeni , ngoba lingalimaza isikhumba.
- Beka leli phakethe leqhwa endaweni ehluthukile cishe imizuzu engama-20 .
- Faka iqhwa njalo emahoreni angu-2-3 ezinsukwini ezimbili zokuqala (amahora angu-48). Lokhu kuzosiza ekulawuleni ukuvuvukala ngezinga elikhulu.
C - Ukucindezela (ukubopha)
Ukucindezela ukufaka ibhandishi elincane endaweni elimele ukuze lisekele futhi linciphise ukuvuvukala. Ungasebenzisa "ibhandishi le-crepe" elitholakala emakhemisi ngalokhu.
- Kodwa khumbula, ungacindezeli kakhulu! Uma ucindezela kakhulu, kungaphazamisa ukujikeleza kwegazi, kubangele ukungakhululeki nokushintsha kombala.
- Uma iminwe yakho izizwa ingasasebenzi noma iphenduka ibe luhlaza okwesibhakabhaka uma uyelula, kusho ukuthi ibhande lakho liqinile kakhulu. Likhulule kancane ngokushesha.
Ungawusonga kanjani kahle umlenze wakho?
1. Qala ukugoqa ngokubeka itheyiphu kancane ngemuva kwezinzwane.
2. Songa izinwele ngendlela ejikelezayo ebheke enhliziyweni, okungukuthi, phezulu, umjikelezo ngamunye umboze cishe ingxenye yomjikelezo odlule.
3. Songa unyawo, isithende, kanye neqakala ngokuphelele, welule amasentimitha ambalwa ngaphezu kwendawo elimele.
E - Ukuphakama
Isinyathelo sokugcina ukugcina umlenze uphakeme . Lokhu kuzosebenzisa amandla adonsela phansi ukunciphisa ukuvuvukala.
- Noma nini lapho ulele phansi noma uhleli, beka imicamelo emibili noma emithathu ngaphansi komlenze okhumukile, uwugcine uphakeme kunezinga lenhliziyo yakho .
- Kubaluleke kakhulu ukwenza lokhu, ikakhulukazi phakathi namahora okuqala angu-48.
Wenzani ngobuhlungu?
Uma usenezinhlungu ngenkathi wenza indlela ye-RICE, kungcono ukukhuluma nodokotela wakho ngaphambi kokuthatha imithi yobuhlungu. Uzokunikeza imithi efanele kakhulu.
Isixwayiso esikhethekile: Unganiki i-aspirin kunoma ubani oneminyaka engaphansi kwengu-19. Ingabangela i-Reye's syndrome, isimo esiyingozi ezinganeni.
Yini enye ongayenza ukuze ululame ngokushesha?
Ngemva kwezinsuku ezimbili zokuqala, ubuhlungu nokuvuvukala kuzoqala ukuncipha kancane kancane. Ngemva kwalokho, kunezinye izinto ezimbalwa okudingeka uzinakekele ukuze ululame ngokugcwele.
- Landela imiyalelo kadokotela wakho: Uma ubona udokotela, landela imiyalelo yakhe ngqo. Kungase kudingeke futhi ukuthi uthole i-X-ray.
- Ukuvivinya umzimba okulula: Uma ubuhlungu sebuphelile, qala ukuhambisa iqakala lakho phezulu naphansi, kwesobunxele nakwesokudla. Lokhu kuzosiza ukubuyisela ububanzi bokunyakaza esilungwini. Kodwa-ke, uma uzwa ubuhlungu, yeka ukuvivinya umzimba.
- Ukwelashwa nge-physiotherapy: Uma uklwebheka kakhulu, udokotela wakho angakuthumela kudokotela we-physiotherapist. Bazokufundisa izivivinyo ezithile zokuqinisa iqakala lakho.
- Ungasheshi: Yeka ukudlala imidlalo, ukugijima, noma ukugxuma uze ululame ngokuphelele. Uma uqala ukwenza imisebenzi yakho yakudala futhi ngaphambi kokuba ululame ngokuphelele, kungenzeka ukuthi uzophinde ukhubeke iqakala lakho.
Umlayezo Wokuya Nawe Ekhaya
- Uma uzwa ubuhlungu obungabekezeleleki, ukungakwazi ukwehlisa umlenze wakho, noma ukushintsha kwesimo ngemva kokugoqa umlenze, hamba uye e-Emergency Treatment Unit (ETU) yesibhedlela ngokushesha.
- Uma ukhubeka okuvamile, landela indlela ye-RICE : Phumula , Iqhwa ,Ukucindezela , kanye nokuphakama .
- Uma ufaka iqhwa, libophe ngendwangu, hhayi esikhumbeni ngqo. Uma ufaka ibhandishi, lifake kancane ukuze lingaphazamisi ukujikeleza kwegazi.
- Xhumana nodokotela wakho ngaphambi kokuthatha noma yimiphi imithi yokubulala izinhlungu.
- Ukuphumula iqakala lize liphole ngokuphelele kubaluleke kakhulu ukuvimbela ukulimala kabusha.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho