Ake sithole ukuthi yini ngempela okudingeka ukwazi nge-elbow joint yakho.

Sonke siyazi ukuthi indololwane iyingxenye yengalo yethu esivumela ukuthi sigobe ingalo yethu. Leli lunga lendololwane, noma `(Ilunga le-Elbow)`, liyingxenye emangalisayo kakhulu futhi ebalulekile yomzimba wethu. Cabanga nje, ngenxa yaleli lunga elincane, singagoba ingalo yethu, siyelule, siphakamise isisindo, sibhale, sidle, futhi senze eminye imisebenzi yansuku zonke eyisigidi. Ngakho-ke, ake sixoxe ngale ngalolwane eyigugu ngemininingwane ethe xaxa, ngendlela ongayiqonda kangcono, akunjalo?

Iyini imisebenzi yendololwane? Noma, yini esingayenza ngendololwane?

Manje ake sibone ukuthi singenzani ngaleli lunga lendololwane. Kalula nje, indololwane inezinyathelo ezine eziyinhloko. Uma uzazi kahle, uzoqonda ukubaluleka kwendololwane nakakhulu.

• `Isandiso` noma isandiso sengalo: Lokhu kwenzeka lapho ingalo yakho yeluliwe iqonde kude nomzimba wakho. Zicabange welula isandla ukuze uthathe incwadi eshalofini elingaphezu kwakho. Ngaleso sikhathi, indololwane yakho 'yeluliwe'.
• Ukugoba: Lokhu kuphambene nokugoba. Kuhilela ukugoba ingalo yakho ibheke emzimbeni wakho, njengokuletha isandla sakho endlebeni yakho uma ukhuluma ocingweni, noma ukuletha isandla sakho emlonyeni wakho uma udla.
• 'Ukugoba' noma ukuphendulela intende phezulu: Yilapho uphendulela intende yakho phezulu. Cabanga ngendlela oxhawulana ngayo uma ucela okuthile kothile, yilokho okushiwo 'ukugoba'.
• `Ukubiza` noma ukuphendulela intende ngaphakathi: Lokhu yilapho intende iphendulelwa ngaphakathi. Njengendlela intende yakho ephendulwe ngayo lapho ubhala etafuleni, noma indlela intende yakho ephendulwe ngayo lapho uthayipha kukhibhodi.

Uyaqonda? Lezi zinyathelo ezine yizona ezisivumela ukuthi senze izinto eziningi ngezandla zethu.

Uyazi kahle ukuthi ingqiniba yakho ikuphi?

Lokhu kuyinto eniyaziyo nonke. Kodwa ukuze kube sobala, i-elbow joint itholakala lapho ingxenye engenhla yengalo yakho (siyibiza ngokuthi ingalo engenhla) kanye nengxenye engezansi yesandla sakho (ingxenye ebamba isandla endaweni yaso, noma ingalo engaphambili) kuhlangana khona. Le elbow joint itholakala lapho ungagoba khona ingalo yakho phakathi.

Ingqiniba iluhlobo luni lokuhlangana? Ake sibheke kabanzi.

Odokotela bavame ukuhlukanisa amalunga ngokusekelwe ezintweni ezenziwe ngazo nokuthi anganyakaza kanjani.

Indololwane yethu ‘iyilungu le-synovial’ . Nakuba leli gama lingase lizwakale lingavamile, ngamagama alula, ‘amalunga e-synovial’ uhlobo lwamalunga emzimbeni wethu avumela inkululeko enkulu yokunyakaza. Akhiwa yithambo elilodwa elingena kwelinye ithambo endaweni ethile. Iziphetho zala mathambo zimbozwe ngezicubu ezibushelelezi kakhulu nezishelelayo ezibizwa ngokuthi ‘i-hyaline cartilage’ . Cabanga ngakho njengokushelela eqhweni, le ‘cartilage’ isiza amathambo ukuba anyakaze kalula ngaphandle kokugudlana.

Akukhona lokho kuphela, igebe eliphakathi kwala mathambo ligcwele "ulwelwesi lwe-synovial".Kukhona eyodwa. Ifana nesikhwama esincane esigcwele uketshezi. Yilapho ilunga lithola khona uwoyela walo wokugcoba (uketshezi lwe-synovial). Lokhu kuvikela ilunga futhi kulivumela ukuthi lihambe kalula ngaphandle kokungqubuzana okuncane. Akumangazi yini ukuthi sinezinto ezinjengalezi emizimbeni yethu?

Ngokusebenza kahle, indololwane ayilona ilungu elilodwa, kodwa inhlanganisela yezinto ezimbili. Ziyi -'hinge joint' kanye ne-'pivot joint' . (Ngenxa yokuthi zombili zihlangene, ngezinye izikhathi zibizwa ngokuthi 'i-trochoginglymus joint', kodwa lelo gama kunzima ukulikhumbula.)

• `I-hinge joint` ifana nama-hinge eminyango emakhaya ethu. Njengoba nje i-hinge isiza ukuvula nokuvala umnyango, indololwane isiza nokugoba (ukugoba) nokwelula (ukwelula) ingalo.
• Kungenxa yokuthi isebenza njenge -'pivot joint' ukuthi sikwazi ukuzungezisa ingalo phezulu naphansi. Okusho ukuthi, kungenxa yalesi senzo se-'pivot' ukuthi singaphakamisa isandla (supination) bese sinciphisa isandla (pronation).

Yiziphi izingxenye eziqukethwe yi-elbow joint?

Kulungile, manje ake sibheke ukuthi yini engaphakathi kwaleli lunga lendololwane. Nakuba lincane, empeleni liyisakhiwo esiyinkimbinkimbi kakhulu. Ilunga lendololwane lakhiwe kakhulu ngalezi zingxenye:

• Amathambo
• Uqwanga
• Ama-Ligaments
• Imisipha
• Imizwa
• Imithambo yegazi

Manje ake sixoxe ngengxenye ngayinye yalezi ngokwahlukana, ngemininingwane ethe xaxa .

Ake siqale ngamathambo.

I-elbow joint yilapho amathambo amathathu ehlangana khona. Kufana nabangani abathathu bebambene ngezandla. Lawa mathambo amathathu:

• I-Humerus: Leli yithambo elide engalweni yakho engenhla, noma engalweni engenhla.
• I-Ulna: Lokhu kutholakala engalweni yakho. Ukuze kube sobala, yinde kunamathambo amabili angaphakathi, ohlangothini lomunwe omncane.
• `Irediyasi`: Lokhu kutholakala futhi engalweni. Kodwa ngaphandle, ohlangothini lwesithupha. Kufushane futhi kukhulu kune-`ulna`.

La mathambo amathathu ayahlangana ukuze akhe i-elbow joint.

Okulandelayo, ake sixoxe nge-cartilage.

I-cartilage iyisicubu esiqinile kakhulu, kodwa esiguquguqukayo kancane. Yisona esivikela amalunga ethu. Njenge-shock absorber emotweni, le cartilage isiza ekumunceni ingcindezi kanye nokushaqeka okuza emalungeni ethu.

Indololwane iqukethe uhlobo olukhethekile lwe-cartilage olubizwa ngokuthi 'i-hyaline cartilage' . Lolu uhlobo oluvame kakhulu lwe-cartilage olutholakala emzimbeni wethu. Abanye odokotela bayibiza ngokuthi 'i-articular cartilage'.Le 'hyaline cartilage' ibushelelezi kakhulu futhi iyashelela. Yingakho lapho iziphetho zamathambo okukhulunywe ngawo ngenhla, i-'humerus', i-'ulna', kanye ne-'radius', zithintana, zingahamba kahle, njengomshini onamafutha amaningi, ngaphandle kokushayisana.

Manje ake sibone ukuthi imicu iyini.

Ama-ligament afana nezicubu eziqinile nezijiyile. Axhumanisa amathambo ndawonye futhi agcina ilunga lizinzile futhi lingagxumi. Njengokusebenzisa izintambo ukumisa itende, la ma-ligament yiwo "abamba" ilunga lengalo ndawonye. Kunezinhlobo ezintathu eziyinhloko zama-ligament engalo:

• `Medial collateral ligament (MCL):` Lokhu kutholakala ngaphakathi kwendololwane. Kuxhumanisa ithambo le-`humerus` nethambo le-`ulna`.
• `I-lateral collateral ligament (LCL):` Lokhu kutholakala ngemuva kwendololwane. Kuphinde kuxhume ithambo le-`humerus` nethambo le-`ulna`.
• I-ligament ehlanganisiwe: Lokhu kufana nendandatho. Igoqa ikhanda le-radius bese iyixhumanisa ne-ulna kanye ne-humerus. Yilokhu okuvumela i-radius ukuthi ijikeleze i-ulna, okusiza ngokunyakaza kwe-supination kanye ne-pronation okukhulunywe ngakho.

Imisipha esiza ekushukumiseni indololwane

Imisipha iyizicubu ezithambile ezakhiwe ngemicu enwebekayo. Sonke siyazazi. Yizo ezivumela izingxenye zomzimba wethu ukuthi zinyakaze ngokugoba (ukugoba, noma ukugoba) kanye nokuzelula (ukuphumula). Imisipha enamathele emathanjeni esandleni nayo iyasiza kakhulu ekunyakaziseni indololwane.

Imisipha yokuqina: Yilezi ezikuvumela ukuthi ugobe ingalo yakho ngaphakathi nangasemzimbeni wakho.

• `I-Biceps (i-Biceps brachii): Abantu abaningi bayakwazi lokhu, akunjalo? Imisipha emikhulu engaphambili kwengalo. Abantu abaya ejimini basebenza kanzima ukuze bayenze ibe nkulu.
• I-Brachialis: Lesi isicubu esitholakala ngaphansi kwe-biceps, eduze kwethambo le-humerus. Lesi isicubu esiyinhloko esigoba ingalo.
• I-Brachioradialis: Umsipha engxenyeni engenhla yengalo, ohlangothini lwesithupha.

Imisipha ye-extensor: Yilezi ezikuvumela ukuthi welule ingalo isuke emzimbeni.

• `I-Triceps (i-Triceps brachii):` Umsipha omkhulu ngemuva kwengalo engenhla. Utholakala ngakolunye uhlangothi lwe-`biceps'.
• I-Anconeus: Umsipha omncane, ongunxantathu otholakala ngemuva kwendololwane. Usiza ama-triceps.

Imisipha ephendula intende yesandla phezulu (ukugoba):

• I-Supinator: Imisipha etholakala ekujuleni kwengalo.
• Ama-Biceps (Ama-Biceps brachii): Yebo, ama-biceps awasizi nje kuphela ukugoba ingalo, kodwa futhi asiza kakhulu ekuphenduleni ingalo iye phezulu.

Imisipha yokubiza amagama:

• I-Pronator teres: Imisipha etholakala engxenyeni engenhla yengalo, ngaphezu nje kwendololwane.
• I-Pronator quadratus: Imisipha eyisikwele etholakala engxenyeni engezansi yengalo, eduze kwesihlakala.
• I-Brachioradialis: Lokhu kusiza ukugoba ingalo futhi ngezinga elithile kujikeleze ingalo ngaphansi kwengalo.

Cabanga nje, yonke le misipha iyahlangana futhi isebenze njengeqembu, yingakho singenza yonke le minyakazo ngezindololwane zethu.

Imizwa enikeza umuzwa endololwaneni

Imizwa ifana nohlelo lwezintambo zikagesi ezigijima emizimbeni yethu. Le mizwa ithwala imizwa kagesi esuka ebuchosheni isiya emizimbeni yethu. Le mizwa isenza sikwazi ukuzwa izinto ezifana nokuthinta, ubuhlungu, nokushisa, futhi isenza sikwazi nokuyala imisipha yethu ukuba inyakaze. Imizwa eminingana emikhulu enikeza ukuzwa endololwaneni nasezandleni, kanye nemisipha yokulawula, idlula endololwaneni:

• `I-radial nerve`
• `I-Ulnar nerve`: Lona umthambo ogijima ngaphakathi kwendololwane, lapho siwubiza khona ngokuthi "ithambo elihlekisayo." Ngezinye izikhathi, uma uthintwa, uzwakala sengathi ushaqekile ngogesi. Lokhu kungenxa yokuthi lo mthambo uyacindezelwa.
• `Inzwa ephakathi`
• Inzwa yesikhumba esithambile

Uma kwenzeka umonakalo kulezi zinzwa, kungase kube nezinkinga ezinjengokuqaqamba, ubuhlungu, noma ubuthakathaka bemisipha ezandleni.

Imithambo yegazi enikeza igazi endololwaneni

Imithambo yegazi ifana namapayipi athwala igazi, okuyi-oxygen nezakhamzimba, emzimbeni wonke. Lolu hlelo lusebenza njengesiyingi esivaliwe, kusukela enhliziyweni bese lubuyela enhliziyweni. Kunemithambo eminingana eyinhloko enikeza igazi endololwaneni nasezindaweni ezizungezile. Emikhulu yile:

• `Umthambo we-radial`
• `Umthambo we-Ulnar`
• Umthambo we-brachial: Lona umthambo oyinhloko engalweni engenhla. Endololwaneni, uhlukana ube yimithambo ye-radial kanye ne-ulnar.

Le mithambo yegazi yiyo enikeza amathambo, imisipha, kanye nemizwa esendololwaneni umoya-mpilo kanye nezakhamzimba ezidingekayo ukuze ziphile.

Yiziphi izinkinga nezifo ezivamile ezingase zivele endololwaneni?

Ngenxa yokuthi indololwane yethu iyilungu elisetshenziswa njalo, futhi ngenxa yokuthi isakhiwo sayo siyinkimbinkimbi, ivame ukuba nezinkinga nokulimala okuhlukahlukene. Noma yini elimaza amathambo ethu, noma izicubu ezixhumeneyo njenge-cartilage, imisipha, nemisipha okukhulunywe ngayo ekuqaleni ingabangela izinkinga zendololwane. Nazi ezinye zezinkinga ezivame kakhulu:

• `I-Arthritis`: Abantu abaningi bake bezwa ngalokhu. Kalula nje, ukuvuvukala kwamalunga. Izinhlobo ezifana ne-`Osteoarthritis` (isimo esibangelwa ukuguguleka kwamalunga ngokuhamba kwesikhathi) kanye ne-`Rheumatoid arthritis` (isimo esibangelwa izinguquko ekusebenzeni kwesimiso somzimba sokuzivikela) zingathinta indololwane.
• I-Bursitis yendololwane (i-Olecranon bursitis):Ukuvuvukala kwesikhwama esincane, esigcwele uketshezi esibizwa ngokuthi i-bursa esiqongweni sendololwane (i-olecranon). Lokhu kungenzeka uma indololwane ishaywa kanzima, noma uma indololwane icindezelwa endaweni eqinile isikhathi eside.
• Indololwane yomhlengikazi: Lokhu kuvame kakhulu ezinganeni ezincane (ezineminyaka engu-1-4). Uma ingane ithathwa noma idonswa ngesandla, ingxenye ephezulu yethambo le-radius endololwaneni iyaphuma kancane. Lokhu kubuhlungu kakhulu, kodwa udokotela angayibuyisela kalula endaweni yayo.
• I-Tendinitis: Lokhu ukuvuvukala kwemisipha (izakhiwo ezifana nebhande ezixhumanisa imisipha namathambo). Lokhu kungenzeka uma indololwane isetshenziswa ngendlela efanayo ngokuphindaphindiwe.

Futhi, ukulimala kwendololwane kuvame kakhulu ngesikhathi semidlalo . Kungenzeka ukuthi uke wezwa ngezinto ezifana nalezi:

• Ukuqhekeka : Ukwelula noma ukudabuka kwemisipha.
• I-Tennis elbow / lateral epicondylitis : Lokhu akukona nje kuphela kubadlali be-tennis, kodwa kungenzeka kunoma ubani osebenzisa ngokweqile imisipha exhumene nengaphandle lendololwane. Uphawu oluyinhloko ubuhlungu ngaphandle kwendololwane.
• I-Golfer's elbow / medial epicondylitis : Lesi yisimo esithinta abadlali be-golfers. Kuyinkinga ngemisipha exhuma ngaphakathi kwendololwane. Kubangela ubuhlungu ngaphakathi kwendololwane.
• Izindololwane eziphumile : Amathambo elunga lendololwane ayasuswa lapho kufanele abe khona. Lokhu kungenzeka ngenxa yengozi.
• Ukuphuka kwendololwane/izindololwane eziphukile : Ukuphuka kwelinye noma ngaphezulu kwamathambo akha ilunga lendololwane. Lokhu kungenzeka futhi ngenxa yokuthile okufana nokuwa.

Yiziphi izimpawu ezivamile zokulimala kwendololwane?

Izimpawu zingahluka kuye ngokuthi hlobo luni lwenkinga yendololwane onayo. Kodwa-ke, ngokuvamile, kunezimpawu ezimbalwa ongazibheka uma kukhona okungahambi kahle ngendololwane yakho:

• Ubuhlungu bendololwane: Lona yilona oluyinhloko. Ubuhlungu bungakhula, ikakhulukazi lapho ugoba, welula, noma uphakamisa into esindayo.
• Ukuvuvukala/ukuvuvukala : Ingqiniba ingase ibonakale ivuvukile futhi ikhulisiwe.
• Ukuqina : Ingqiniba ingase izwakale iqinile, ingakwazi ukugoba noma ukuqondisa kalula.
• Ukungazinzi : Ingqiniba ingase izwakale sengathi ayinamandla njengenjwayelo, inyakazisa, noma ayilawuleki.
• Ukushintsha kombala, ukubomvu noma ukuklwebheka : Uma kukhona ukulimala, isikhumba esizungeze indololwane singaba bomvu, luhlaza okwesibhakabhaka, noma siklwebheke.
• Umuzwa wokufudumala noma ukushisa : Uma kukhona ukutheleleka noma ukuvuvukala, indololwane ingase izwakale ifudumele uma uyithinta kunezinye izindawo.

Uma unesinye noma ngaphezulu salezi zimpawu, kubaluleke kakhulu ukuzinakekela.

Yiziphi izivivinyo ezenziwayo ukuthola izinkinga zendololwane?

Uma uzwa ubuhlungu noma ushintsho endololwaneni yakho, ikakhulukazi uma uke waba nokulimala njengokuwa, bona udokotela ngokushesha okukhulu. Udokotela wakho uzokuxilonga futhi, uma kudingeka, acele ukuhlolwa okwengeziwe ukuze athole imbangela eqondile yobuhlungu bakho. Nazi ezinye zezivivinyo ezivame kakhulu:

• Ama-X-ray endololwaneni: Lokhu kusiza ekutholeni izinto ezifana nokuphuka kwamathambo, ukuklwebheka, kanye nesifo samathambo.
• I-Ultrasound : Lokhu kungasetshenziswa ukubheka umonakalo ezicutshini ezithambile njengemisipha kanye nemisipha, kanye nezinto ezifana ne-bursitis.
• `I-CT Scan (i-computed tomography / i-CT scans) : Lokhu kukuvumela ukuthi ubone isimo samathambo ngokuningiliziwe kune-`X-rays`.
• `I-M.R.I. (I-Magnetic resonance imaging / MRI)` : Lokhu kukuvumela ukuthi ubone izicubu ezithambile (uqwanga, imisipha, imisipha, imisipha) ngokucacile. Lokhu kubaluleke kakhulu ekutholeni ukulimala okuyinkimbinkimbi.
• Ukufuthwa kwamalunga : Ngezinye izikhathi, inani elincane loketshezi lwe-synovial lithathwa esilungwini ngesirinji bese lihlolwa. Lokhu kungasiza ekunqumeni ukuthi kukhona yini ukutheleleka noma uhlobo lwe-arthritis.
• Ukuhlolwa kwegazi : Ukuhlolwa kwegazi kwenziwa futhi ukuthola izimo ezithile, njenge-rheumatoid arthritis.

Akuwona wonke umuntu okudingeka enze zonke lezi zivivinyo. Udokotela wakho uzonquma ukuthi yiziphi izivivinyo okufanele azenze ngokusekelwe ezimpawini zakho.

Yiziphi izindlela zokwelapha izinkinga zendololwane?

Uhlobo lokwelashwa oludingayo luzoncika ohlotsheni lokulimala noma isimo sempilo onayo. Akukho ukwelashwa okulingana konke.

• Ukunakekelwa ekhaya: Ukulimala okuncane kungelashwa ngokuphumula, iqhwa, kanye nemithi yokubulala izinhlungu.
• Ukufaka isilingi, i-brace, noma i-cast: Lokhu kusetshenziselwa ukugcina indololwane ingashukumi futhi kusize ukuthi iphole ngokushesha. Lokhu kungadingeka uma kwenzeka kuphuka noma kuphuka.
• Ukwelapha ngokuzivocavoca: Udokotela wezokwelapha ngokuzivocavoca uzokufundisa ukuzivocavoca kanye nezinye izindlela zokwelapha ukuze akusize uphinde ululame, uqine, futhi unciphise ubuhlungu endololwaneni yakho.
• Imithi: Udokotela wakho angase akunike imithi yokunciphisa ubuhlungu nokuvuvukala. Kunemithi ekhethekile yezimo ezifana ne-arthritis.
• Imijovo: Ngezinye izikhathi, imithi efana ne-corticosteroids inikezwa njengomjovo emalungeni. Lokhu kunganciphisa ubuhlungu nokuvuvukala ngokushesha.
• Ukuhlinzwa: Uma ezinye izindlela zokwelapha zingasebenzi, noma uma ukulimala kukubi kakhulu, kungase kudingeke ukuhlinzwa. Ngokuvamile, uma kungenzeka, odokotela bazokwenza i-arthroscopy yendololwane.Kuwukuhlinzwa okwenziwa ngokusikwa okuncane, kufakwe ikhamera. Lokhu kudinga isikhathi esincane sokululama.

Udokotela wakho noma udokotela ohlinzayo uzokuchazela ukuthi yiziphi izindlela zokwelapha ezikulungele, ukuthi zenziwa kanjani, nokuthi yini ongayilindela. Akukho okufanele ukwesabe.

Ungazigcina kanjani izindololwane zakho ziphilile? Noma, ungazinakekela kanjani izindololwane zakho?

Uma unezinhlungu zendololwane noma ezinye izimpawu ezihlala izinsuku ezingaphezu kwezimbalwa, kufanele nakanjani ubone udokotela. Ungakhohlwa lokho. Kodwa-ke, kukhona indlela ewusizo kakhulu ongayisebenzisa ekhaya ngezinhlungu ezincane, njengokulimala okuncane. Leyo yindlela ethi 'RICE' . Kulula kakhulu ukuyikhumbula. RICE.

• R - Phumula: Gwema umsebenzi obangele ukulimala ngokuphelele. Phumula indololwane yakho ize iphole. Gwema ukuyisebenzisa ngokweqile noma ukuphakamisa okunzima.
• I - Iqhwa: Faka indwangu ebandayo noma iphakethe leqhwa (kodwa ungalifaki ngqo esikhumbeni, ligoqe ngethawula elincane) endaweni elimele imizuzu eyi-15-20 ngesikhathi, izikhathi eziningana ngosuku. Lokhu kuzonciphisa ubuhlungu nokuvuvukala.
• C - Ukucindezela: Ungasonga indololwane yakho ngebhandeji elinwebekayo ukuze unciphise ukuvuvukala futhi unikeze ukwesekwa kwelunga. Kodwa-ke, ungayisongi kakhulu, ngoba lokhu kuzovimbela ukuhamba kwegazi.
• E - Ukuphakama: Gcina izindololwane zakho zingaphezu kwezinga lenhliziyo yakho ngangokunokwenzeka. Gcina izingalo zakho zisesicamelweni uma usesihlalweni, futhi ungenza okufanayo ngenkathi ulele. Lokhu kuzosiza futhi ekunciphiseni ukuvuvukala.

Into ebaluleke kakhulu ukugwema ukudlala imidlalo noma ukwenza imisebenzi enzima yomzimba ebeka ingcindezi enkulu endololwaneni yakho kuze kube yilapho udokotela wakho ekunika imvume. Ukwenza kanjalo kungenza ukulimala kube kubi kakhulu.

Umyalezo Wokugcina Wokuya Nasekhaya

Cishe awucabangi kakhulu ngendololwane yakho. Okusho ukuthi, cishe ukhumbula kuphela ukuthi unendololwane uma ushaya indololwane yakho ekhawunteni noma lapho umngane ekubhoboza ngendololwane yakhe njengehlaya. Kodwa sisebenzisa leli lunga lendololwane cishe ngaso sonke isikhathi ukuhambisa izingalo zethu, ukujika imizimba yethu, nokwenza imisebenzi yansuku zonke. Nakuba kuyilunga eliyinkimbinkimbi kakhulu, futhi lingenye yamalunga aqinile futhi asetshenziswa kakhulu emzimbeni wethu.

Esikhathini esiningi, ukulimala okuncane kanye nobuhlungu endololwaneni kungelashwa ngemithi yasekhaya efana neqhwa, ukuphumula, kanye nendlela ethi `RICE`.

Kodwa-ke, uma ubuhlungu bendololwane yakho buhlala isikhathi esingaphezu kwesonto, buba bubi kakhulu, noma buhambisana nezinye izimpawu ezifana nokuvuvukala, ukubomvu, noma ukuqaqamba, ungalokothi ungazinaki. Uma unenkinga eyenza kube nzima ukunyakaza noma ukusebenzisa indololwane yakho, qiniseka ukuthi ubona udokotela.

Bazobe sebehlonza inkinga yakho futhi bakunike usizo neseluleko osidingayo ukuze ubuyisele indololwane yakho empilweni futhi ubuyele emisebenzini yakho evamile. Nakekela indololwane yakho, ngoba iyigugu kakhulu kuwe!

Ingqiniba , amalunga, amathambo, i-cartilage, imisipha, ubuhlungu bengqiniba, izinkinga zengqiniba