Ingabe ushaywe yibhola ngokuzumayo ngenkathi udlala? Noma ingabe uwe ndawana thize wabe usunamathela isandla sakho phansi? Mhlawumbe umunwe wakho ubhajwe emnyango. Kuvamile kakhulu ukuthi umunwe wakho uqine, uvuvuke, futhi ube buhlungu ngezikhathi ezinjengalezi. Lokhu sikubiza ngokuthi 'umunwe ogobekile' noma 'umunwe ogobekile'. Nakuba abantu abaningi bekubiza ngokuthi 'umunwe ogobekile,' ngezinye izikhathi kungaba yinto engathi sína kakhulu kunalokho ocabanga. Ngakho-ke, ake sixoxe ngalokhu namuhla.
Uyini ngempela umunwe ocijile?
Kalula nje, umunwe okhumukile uwukulimala kwezicubu ezithambile emunweni wakho. Ngokukhethekile, imisipha exhumanisa amathambo eminwe yethu futhi inikeze amandla emalungeni inwebeka kakhulu. Cabanga ngebhande lerabha. Lingadonswa ngokujwayelekile, kodwa kwenzekani uma ulidonsa ngokuzumayo kakhulu noma ulide kakhulu? Lingadabuka futhi lonakale. Kwenzeka okufanayo naseminyanyeni yeminwe yethu.
Lolu hlobo lokulimala lungenzeka ngenkathi udlala imidlalo, uwela, noma wenza umsebenzi ojwayelekile. Nakuba isikhathi esiningi lungelashwa ekhaya, kwezinye izimo, kudingeka ukwelashwa kwezokwelapha.
Ingabe kukhona amazinga obunzima balokhu kuqina?
Yebo, impela. Udokotela uzohlola umunwe wakho bese ewulinganisa ngokobunzima bawo. Lokhu kuzokwenza ukwelashwa kube lula.
| Ibanga | Incazelo |
|---|---|
| Ibanga 1 | Kukhona ukudabuka okuncane emithanjeni. Lokho kusho ukuthi kube nokunwebeka okuncane. Kodwa ilunga lizinzile. Lokho kusho ukuthi kuncane kakhulu indawo yokuthi amathambo ahambe. |
| Ibanga lesi-2 | I-ligament idabukile phakathi. Ilunga alizinzile kancane. Lokho kusho ukuthi amathambo angahamba kancane. |
| Ibanga lesi-3 | Lesi yisimo esibucayi kakhulu. I-ligament idabuke ngokuphelele. Ilunga alizinzile neze. Lokhu kusho ukuthi amathambo anganyakaza futhi ashelele kalula. Ngezinye izikhathi lokhu kungaholela nasekuqhekekeni kwelunga. |
Uyini umehluko phakathi komunwe ophukile nomunwe ophukile?
Abantu abaningi bayadida lokhu kokubili ngoba izimpawu zakho kokubili zifana kakhulu. Kodwa-ke, kunomehluko ocacile phakathi kwakho kokubili. Ukuklwebheka kuwukulimala kwezicubu ezithambile. Ukuphuka kuwukulimala kwethambo. Uma ithambo liphukile, kufanele nakanjani ufune usizo lwezokwelapha ngokushesha.
Into ebaluleke kakhulu ukuthi, uma ungaqiniseki ngomehluko phakathi kwalokhu okubili, cabanga ukuthi kungaba yithambo eliphukile bese uya kudokotela ngokushesha .
Ithebula elingezansi lenza umehluko phakathi kwalokhu okubili ucace kakhudlwana.
| Isici | Umunwe Ovinjiwe | Umunwe Ophukile |
|---|---|---|
| Ubuhlungu | Kukhona ubuhlungu, kodwa ngokuvamile buyabekezeleleka. | Kungase kube nobuhlungu obukhulu kakhulu, obungabekezeleleki . |
| Ukuthutha | Kunzima futhi kubuhlungu ukugoba nokuvuleka, kodwa ungayishukumisa kancane. | Ngokuvamile abakwazi ukunyakaza. |
| Isimo | Ukuvuvukala kwenza kubukeke kukhulu, kodwa ukuma komunwe kuyinto evamile. | Umunwe ungase ugobe, welulwe, noma ushintshe isimo ngendlela engavamile . |
| Ezinye izici | Ukuvuvukala, ukubomvu, ukuqina. | Ngaphezu kokuvuvukala, kungase kube nokulunywa okukhulu (ukuba mnyama) kanye nokungazweli . |
Yini ebangela lokhu?
Kunezizathu eziningi zokuthi kungani umunwe ungabhajwa. Lezi zinto zivame kakhulu ekuphileni kwethu kwansuku zonke.
- Uma udlala ezemidlalo: Ukushaya umunwe wakho, ikakhulukazi uma uzama ukubamba ibhola. Lokhu kuvame ukwenzeka kubantu abadlala imidlalo efana nekhilikithi, i-volleyball, i-netball, kanye ne-basketball.
- Ukuwa: Ukuwa nokushaya isandla sakho ngenkathi uhamba noma ugijima.
- Ukugoba umunwe emuva kakhulu: Lokhu sikubiza ngokuthi `(Hyperextension)`.
- Ukubhajwa emnyango noma efasiteleni: Uma uvala umnyango wemoto noma umnyango wendlu, umunwe ungabanjwa ungahlosile.
- Izingozi emsebenzini: Zingenzeka uma usebenza ngemishini noma uphakamisa izinto ezisindayo.
- Izingozi : Lokhu kungenzeka entweni efana nengozi yemoto.
Yikuphi ukwelashwa okungenziwa ekhaya? (Indlela ye-RICE)
Uma umunwe wakho ukhuhla kancane (iBanga 1), futhi kungekho ubuhlungu obukhulu, ukuvuvukala, noma ukukhubazeka, ungakwelapha ekhaya. Indlela elula kakhulu, kodwa ephumelela kakhulu esiyisebenzisela lokhu indlela ye-RICE .
- R - Ukuphumula :
Phumuza umunwe olimele . Yeka ukusebenza ngaleso sandla, ukuphakamisa izinsimbi , noma ukudlala umdlalo obangele ukulimala izinsuku ezimbalwa. Uma umunwe uthola ukuphumula okwengeziwe, uzophola ngokushesha.
- I - Iqhwa (Iqhwa):
Faka iqhwa endaweni elimele imizuzu eyi-15-20. Ungalokothi ufake iqhwa ngqo esikhumbeni. Beka ama-ice cubes ambalwa esikhwameni sepulasitiki , ulisonge ngendwangu encane, bese ulibeka endaweni elimele. Ukwenza lokhu izikhathi eziningana ngosuku, ikakhulukazi phakathi namahora okuqala angama-24-48 , kuzonciphisa kakhulu ubuhlungu nokuvuvukala.
- C - Ukucindezela (ukubopha):
Ukuze unciphise ukuvuvukala nokusekela ilunga, songa ilunga elilimele ngebhandeji lokucindezela elinwebekayo. Kodwa khumbula, ungalibophi kakhulu. Ukwenza kanjalo kungavimba ukugeleza kwegazi futhi kubangele umunwe ukuba uphenduke ube luhlaza okwesibhakabhaka futhi ube ndikindiki.
- E - Ukuphakama :
Zama ukugcina ingalo yakho elimele ingaphezulu kwesilinganiso senhliziyo yakho. Gcina ingalo yakho iphakanyiswe ngomcamelo uma usesihlalweni. Gcina umcamelo ngaphansi kwengalo yakho uma ulele. Lokhu kuzosiza ekunciphiseni ukuvuvukala.
Uma uzwa ubuhlungu, ungathatha umuthi wokuqeda ubuhlungu njenge-paracetamol njengoba kuqondiswe udokotela wakho. Uma uthatha eminye imithi efana ne -NSAID , qiniseka ukuthi ulandela imiyalelo kadokotela wakho.
Kufanele ubonane nini nodokotela?
Ngisho nangemva kokwelashwa ekhaya, ngezinye izikhathi kusadingeka ubonane nodokotela. Uma unezinye zezimpawu ezilandelayo, ungachithi isikhathi ubonane nodokotela.
- Uma kukhona ubuhlungu obungabekezeleleki .
- Uma ukuvuvukala noma ubuhlungu bungapheli ngemva kwamahora angu-24-48 noma uma kuba kubi kakhulu.
- Uma ungakwazi ukuhambisa umunwe wakho.
- Uma isimo somunwe sishintshile futhi sibukeka sinwebekile .
- Uma umunwe ungasasebenzi noma ushintshe umbala (oluhlaza okwesibhakabhaka/omnyama) .
- Uma uzwa umsindo "wokuqhekeka" ngesikhathi sokulimala (lokhu kungaba uphawu lwethambo eliphukile).
Udokotela uzohlola umunwe wakho, futhi uma kudingeka, acele i-X-ray ukuze ahlole umonakalo wethambo. Angase futhi ancome ukuthi kwenziwe i-MRI scan ukuze abone ukuthi yimuphi umonakalo owenzekile emithanjeni.
Ngemva kwalokho, ukwelashwa kunqunywa ngokusekelwe ebunzimeni bokulimala.
- Ukuthepha Komngane: Ukuthepha umunwe olimele emunweni ophilile oseduze. Lokhu kunikeza ukwesekwa okuhle kumunwe olimele.
- Ukugoqa: Ukusekela okufana nepulasitiki okubekwa emunweni ukuze uhlale uqondile futhi ungashukumi. Lokhu kunikeza ama-ligaments ukuphumula akudingayo ukuze aphole.
- Ukuhlinzwa: Ezimweni ezimbi kakhulu, njengalapho i-ligament idabuke ngokuphelele (Ibanga lesi-3), kungase kudingeke ukuhlinzwa ukuze kulungiswe i-ligament edabukile.
Kuzothatha isikhathi esingakanani ukuphulukiswa?
Lokhu kuncike ebunzimeni bokulimala.
- Ukuklwebheka okuncane (Ibanga 1): Ngokuvamile kuphola ngokuphelele phakathi nesonto noma amabili.
- Ukuqina okulingene (Ibanga lesi-2): Kungathatha cishe amasonto amathathu kuya kwayisithupha.
- Ukuqina okukhulu (Ibanga lesi-3):Kungathatha amasonto angaphezu kwayisithupha, futhi mhlawumbe ngisho nezinyanga eziningana, ukuphulukiswa ngokuphelele. Ukuvuvukala nobuhlungu cishe kuzoqhubeka isikhathi esithile.
Ngesikhathi sokululama, kubaluleke kakhulu ukulandela imiyalelo yezokwelapha ngqo, futhi uma kudingeka, funa i-physiotherapy ukuze ululame ngokushesha.
Umlayezo Wokuya Nawe Ekhaya
- Umunwe ocijile uyisifo esivamile. Isikhathi esiningi, asibi kakhulu.
- Ukulimala okuncane kungelashwa ekhaya kusetshenziswa indlela ye-RICE (ukuphumula, iqhwa, ukucindezela, ukuphakama).
- Uma kukhona ubuhlungu obungabekezeleleki, ushintsho lwesimo, ukungakwazi ukunyakaza, noma uma kungekho ngcono ngemva kwamahora angu-48, kufanele nakanjani ubone udokotela.
- Uma usola ukuthi umunwe uphukile noma uphukile, cabanga ukuthi kungenzeka ukuthi uphukile bese ucela iseluleko sezokwelapha.
- Ukwelashwa okufanele nokuphumula kungasiza ekuvimbeleni izinkinga zesikhathi eside (njengobuhlungu bamalunga nokuqina kwawo) futhi kukusize ululame ngokushesha.
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