Kungakhathaliseki ukuthi ukuvuka esihlalweni sakho sehhovisi noma ukuphakamisa okuthile phansi, ubuhlungu obuhambisana nomsindo 'wokuchofoza' ongazelelwe emhlane wakho... akuyona yini into abaningi bethu abaye babhekana nayo? Esikhathini esiningi, imbangela yalobu buhlungu emhlane akuyona isifo esingathi sína. Kodwa ukwazi ukuthi kungani kwenzeka, ukuthi wenzeni, nokuthi nini lapho kufanele nakanjani ubonane nodokotela kubaluleke kakhulu enhlalakahleni yakho. Ngakho-ke ake sixoxe ngalokhu namuhla.
Kungani lo mhlane ubuhlungu ngempela?
Kunezimbangela ezimbili eziyinhloko zobuhlungu bomhlane ezimweni eziningi. Ake sibheke ukuthi ziyini.
- Ukucindezeleka Kwemisipha: Kalula nje, lokhu kuwukwelula kwemisipha emhlane wakho, okufana nalapho ibhande lerabha linwetshwa kakhulu.
- Ukugoba: Lokhu kwenzeka lapho izintambo eziqinile zezicubu ezixhumanisa amathambo akho, ezibizwa ngokuthi ama-ligaments , zelulwa kakhulu, noma ngezinye izikhathi ziklebhuka. Uma ugoba umhlane wakho, kungenzeka ukuthi uke wezwa umsindo othi "pop" ngaleso sikhathi.
Kuzo zombili lezi zimo, imisipha nezicubu emhlane wakho ziyavuvukala futhi zivuvuke. Lena yimbangela eyinhloko yobuhlungu.
Izimbangela eziyinhloko zobuhlungu bomhlane
Cabanga ngendlela ezinye zezinto ozenzayo phakathi nosuku ezithinta ngayo umhlane wakho. Kunezizathu eziningana eziyinhloko ezenza lezi zimo zenzeke:
- Ukubeka isisindo esiningi emhlane wakho: Ukuphakamisa izinto ezisindayo njalo, noma ukuzama ukuphakamisa isisindo esingaphezu kwamandla akho.
- Ukunyakaza okungazelelwe, okungalungile: Ukugoba ngokuzumayo, ukusonta, noma ukwenza ukunyakaza okungajwayelekile obungeke ukwenze ngaphandle kokucabanga.
- Ukuntuleka kokuqina komzimba : Uma imisipha yakho yomhlane neyesisu ibuthakathaka, kungenzeka ukuthi ukhubeke umhlane wakho ngisho nalapho wenza imisebenzi evamile yansuku zonke.
Okubaluleke kakhulu, uhlelo oluqinile lwemisipha yesisu neyasemhlane luyisivikelo esingcono kakhulu ezinkingeni zomhlane.
Kufanele ubonane nini nodokotela?
Nakuba ubuhlungu obuvamile bomhlane buzophela ezinsukwini ezimbalwa, kufanele nakanjani ufune iseluleko sezokwelapha uma unezimpawu ezithile. Lezi zifana 'namafulegi abomvu', izimpawu eziyisixwayiso okungafanele zinganakwa.
| Uma kufanele nakanjani ubonane nodokotela wakho | |
|---|---|
| Isibonakaliso | Incazelo |
| Ubuhlungu ngemva kwengozi entsha | Uma ubuhlungu bakho emhlane buqale ngemva kokuwa noma enye ingozi. |
| Ubuhlungu obuhambisana nomkhuhlane | Uma unomkhuhlane kanye nobuhlungu bakho emhlane, kungaba uphawu lokutheleleka. |
| Ubunzima bokulawula umchamo noma indle | Lesi yisimo esiphuthumayo esibucayi kakhulu. Yiya eMnyangweni Wezimo Eziphuthumayo wesibhedlela esiseduze (i-ETU) ngokushesha. |
| Ubuhlungu obukhulu kakhulu | Uma kukhona ubuhlungu obungabekezeleleki obungapheli ngisho nangemva kokuphumula. |
| Ubuhlungu busakazeka emilenzeni | Uma ubuhlungu buhamba emilenzeni, noma uma uzizwa ungenampilo noma uzizwa ungenampilo emilenzeni. |
| Ukwehlisa isisindo ngaphandle kwesizathu | Uma ubuhlungu bakho emhlane buhambisana nokwehla kwesisindo ngaphandle kwesizathu esibonakalayo. |
| Uma uneminyaka engaphezu kwengu-50 ubudala, cabanga nangala maphuzu: | |
| |
Izinto ongazenza ekhaya ngobuhlungu bomhlane
Kulungile, manje ake sibone ukuthi yiziphi izinto ongayenza ukuze unciphise ubuhlungu ngenkathi umzimba wakho ululama.
Ukuthosa okubandayo nokushisayo
Yilapho abantu abaningi bedideka khona. Okokuqala, faka amaphakethe eqhwa cishe amahora angu-48 ngemva kokuqala kobuhlungu. Lokhu kuzonciphisa ukuvuvukala nokuvuvukala. Bese ufaka amaphakethe ashisayo . Lokhu kuzophumuza imisipha, kuthuthukise ukujikeleza kwegazi , futhi kusheshise inqubo yokuphulukiswa. Khumbula, ungalokothi ufake iphakethe leqhwa noma iphakethe elishisayo ngqo esikhumbeni, libophe ngethawula, futhi ungalisebenzisi imizuzu engaphezu kwengu-20 ngesikhathi.
Ama-Painkiller
Imithi yokwelapha ubuhlungu etholakala ngaphandle kwemithi kadokotela efana ne-acetaminophen, i-ibuprofen, noma i-naproxen inganikeza impumuzo. Kodwa-ke, into ebaluleke kakhulu ukungasebenzisi le mithi izinsuku ezingaphezu kweziyi-10 ngesikhathi ngaphandle kokukhuluma nodokotela wakho.
Sicela uthuthe.
Kungcono ukuphumula usuku lokuqala noma ezimbili zobuhlungu bomhlane. Kodwa-ke, ungahlali isikhathi eside kakhulu. Ukwenza kanjalo kungenza umhlane wakho uqine, kunciphise imisipha yakho, futhi kwenze ubuhlungu bube bubi kakhulu. Ukuhamba ngokushesha nokwelula ngokucophelela kungasiza ekwandiseni ukugeleza kwegazi emhlane wakho, kusheshise ukululama.
Ukwelashwa Komzimba
Uma ubuhlungu bakho emhlane bukhulu, noma ungaqiniseki ukuthi ungazivocavoca kanjani ngokuphephile, buza udokotela wakho mayelana nokwelashwa ngokomzimba. Bangakutshela ukuthi yikuphi ukuzivocavoca okufanele.
Ngingakuvimbela kanjani ukuthi ubuhlungu bomhlane bubuye?
Abantu abaningi babhekana nobuhlungu bomhlane obuphindaphindayo. Kodwa ngokulandela le mikhuba, ungabuvimbela ukuthi buphinde buvele futhi wehlise ubukhali bawo uma buvela.
- Gcina ukuma okuhle: Ungagobi umhlane wakho ngenkathi uhleli noma umile. Umgogodla wakho kufanele uqonde kusukela phezulu kwekhanda lakho kuya phansi komhlane wakho.
- Vivinya umzimba njalo: Ukuzivocavoca njalo kuzoqinisa imisipha emhlane wakho, esiswini, kanye nasezintanjeni zemisipha. Zama inhlanganisela yokuzivocavoca kwe-cardio njengokuhamba, ukugibela ibhayisikili, kanye nokuzivocavoca kokuqinisa nokwelula njengokuphakamisa izinsimbi noma i-Pilates.
- Gcina isisindo esinempilo: Uma ukhuluphala, kubeka ingcindezi engadingekile emhlane wakho. Lokhu futhi kuyimbangela enkulu yobuhlungu emhlane.
- Qaphela lapho uphakamisa izisindo: Lokhu kubaluleke kakhulu. Lapho uphakamisa izisindo , goba ngamadolo akho, hhayi emhlane wakho.Phakamisa isisindo ngokuqinisa imisipha yesisu sakho nokugcina ikhanda lakho nomgogodla wakho uqondile.
Umlayezo Wokuya Nawe Ekhaya
- Ubuhlungu obuningi bomhlane abubangelwa yisimo esibucayi sempilo, kodwa kunalokho bubangelwa ukucindezelwa kwemisipha noma ukuklwebheka.
- Ngisho noma uphumula izinsuku ezimbili zokuqala ngemva kobuhlungu, qala ukunyakaza okuthambile njengokuhambahamba esikhundleni sokuhlala embhedeni.
- Sebenzisa ama-compress abandayo emahoreni okuqala angu-48, bese usebenzisa ama-compress afudumele.
- Uma unezimpawu eziyisixwayiso ezifana nomkhuhlane, ubuhlungu noma ukungakhululeki emilenzeni yakho, noma ubunzima bokulawula umchamo wakho, bona udokotela wakho ngokushesha.
- Ukuma kahle, ukuvivinya umzimba njalo, kanye nokuphakamisa izinsimbi ngendlela efanele kungasiza ekuvimbeleni ukuphindaphinda kobuhlungu emhlane.
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