Wake wakhumuka umlenze/ingalo yakho? Ake sifunde kahle ukuthi kuyini ukukhumuka!

Wake wehla ezitebhisini, ugijima, noma udlala, wabe usukhubeka ingalo noma umlenze wamemeza ubuhlungu, "Hawu, ngikhubeke iqakala lami!"? Uma kunjalo, awuwedwa. Ukukhubeka kuyinto esivame ukubhekana nayo sonke. Ngakho-ke namuhla, ake sixoxe ngezinto ezibaluleke kakhulu, njengokuthi ukukhubeka kuyini, kungani kwenzeka, nokuthi yini okufanele uyenze uma ukukhubeka.

Kuyini ngempela ukuklwebheka?

Kalula nje, ukuklwebheka kuyisifo esenzeka elunganeni emzimbeni wethu. Manje ubuza ukuthi liyini ilunga. Ilunga yindawo lapho amathambo ethu amabili noma ngaphezulu ehlangana khona. Cabanga ngezindawo ezifana nengqiniba yakho, idolo, ihlombe, iqakala, isihlakala. Lezi zibizwa ngokuthi amalunga. La malunga yiwo asivumela ukuthi sigobe futhi sisonte imizimba yethu.

Ngakho-ke, kula malungu, amathambo ahlanganiswa futhi abanjwe endaweni yawo ngamabhande aqinile ezicubu abizwa ngokuthi ama-ligaments . Lawa afana namabhande enjoloba aqinile asiza ukuvimbela ilunga ukuba linganyakazi kakhulu. Ukuklwebheka kwenzeka lapho elinye noma amaningi ala ma-ligaments enwetshwa ngaphezu kwemingcele yawo, noma edabukile.

Amalunga angase akhubeke kakhulu yile:

• Iqakala
• Idolo
• Ingalo

Kungani sithola ukuklwebheka? Ziyini izimbangela?

Kungaba nezizathu ezahlukahlukene zokukhubeka. Esikhathini esiningi, kwenzeka ngokuzumayo.

• Ukugoba, ukugingqa, noma ukugoba kwelunga ngokuzumayo: Zicabange uhamba emgwaqweni bese unyawo lwakho lushaya imbobo bese iqakala lakho liyagingqa. Yilapho-ke i-ligament ingalimala khona.
• Umthelela esilungwini ngesikhathi sokuwa: Uma uwa usuka phezulu noma ushelela, isandla singabhajwa phansi futhi isihlakala singakhubeka.
• Uma udlala noma uvivinya umzimba: Unamathuba amaningi okuthola ukukhubeka, ikakhulukazi uma udlala imidlalo ehilela ukugijima, ukugxuma, noma ukushintsha izinkomba ngokushesha (isib. i-netball, ibhola likanobhutshuzwayo, i-basketball, ikhilikithi). Cabanga ukuthi udlala ikhilikithi bese ngokuzumayo uqala ukugijima bese ukhubeka bese uwe. Ungakhubeka idolo noma iqakala lakho.
• Ngezinye izikhathi, imisipha ingaba buthaka futhi ikhubeke ngisho nalapho kwenziwa ukunyakaza okufanayo ngokuphindaphindiwe .

Okubalulekile: Imisipha yabanye abantu ikhululekile ngokwemvelo (ukunyakaza okukhulu kwamalunga). Abantu abanjalo banamathuba amaningi okukhuhla amaqakala kunabanye.

Ziyini izimpawu zokukhubeka? Uzibona kanjani?

Ungase ube nezimpawu ezahlukahlukene uma unesilonda. Lezi ziyahlukahluka kuye ngokuthi isilonda sinzima kangakanani.

• Ubuhlungu: Lolu uphawu oluyinhloko. Ubuhlungu bungase buvele lapho ilungu elilimele lishukunyiswa, lithintwa, noma lisindwa. Ngezinye izikhathi, ubuhlungu bungase bube khona ngisho noma kungekho lutho olwenziwayo.
• Ukuvuvukala: Ngemva nje kokuklwebheka, ukuvuvukala kuqala eduze kwelunga, ngokushesha noma ngokushesha ngemva kwalokho.
• Ukuphuka: Ngezinye izikhathi indawo yokulimala ingase yophe ngaphansi kwesikhumba futhi ibonakale iluhlaza okwesibhakabhaka noma iphukile. Lokhu kungase kungabonakali ngokushesha, kodwa kungase kuvele ngemva kosuku olulodwa noma ezimbili.
• Ukunyakaza okulinganiselwe: Ilunga elilimele alikwazi ukunyakaza ngendlela evamile. Isibonelo, uma ukhubeka iqakala lakho, kungaba nzima ukuhambisa umlenze wakho phezulu naphansi noma kusukela kolunye uhlangothi kuya kolunye.
• Ukungazinzi kwamalunga: Ilunga lingase lizizwe likhululekile noma "linamadwala."
• Ukuzwa noma ukuzwa umsindo othi "pop" lapho kwenzeka ukulimala: Kwezinye izimo ezinzima, ungase uzwe noma uzwe umsindo othi "pop" noma "crack" lapho i-ligament idabuka.
• Ukungakwazi ukuthwala isisindo: Uma uneqakala noma idolo elikhubekile, kungaba nzima noma kungenzeki ukuhamba umlenze wakho uphansi.

Ingabe zikhona izinhlobo ze-Ulukku?

Yebo, ukuklwebheka kungahlukaniswa ngezinhlobo ezintathu eziyinhloko ngokusekelwe ebunzimeni bako. Lokhu kunqunywa udokotela. Kodwa lokhu kuzokusiza uthole umbono ongemuhle.

• Isigaba 1 Sokusonta (ukusonta okuncane):
• Lokhu kuwukwelula okuncane kwe-ligament. I-ligament ayidabukile.
• Ubuhlungu buvame ukuba buncane.
• Ukuvuvukala nakho kuncane.
• Ilunga lizinzile, alikhululekile kakhulu.
• Ngokuvamile kuba ngcono ezinsukwini ezimbalwa.

• Ibanga lesi-2 Ukusonteka (ukusonteka okumaphakathi):
• Kulesi simo, i-ligament idabuke kancane (idabukile kancane) .
• Ubuhlungu bungaphezu kwesigaba sokuqala.
• Ukuvuvukala kanye nokulunywa kungase kubonakale kakhulu.
• Ungase uzwe ubuhlungu kanye nokuxega okuncane uma ushukumisa ilunga.
• Kungase kube nzima kancane ukuthwala isisindo.
• Kungathatha amasonto ambalwa ukuphulukiswa.

• Ibanga lesi-3 Ukusonteka (ukusonteka okukhulu):
• Kulokhu, i-ligament idabukile ngokuphelele (ukudabuka okuphelele) .
• Ubuhlungu bukhulu kakhulu, bukhulu kakhulu.
• Ukuvuvukala kanye nokuklwebheka nakho kukhulu kakhulu.
• Ilunga alizinzile futhi lingase lizwakale "lifana nephaneli."
• Ngokuvamile, ingalo/umlenze olimele awukwazi ukusetshenziswa noma ngisho nokusindwa.
• Kungathatha izinyanga eziningana ukuphulukiswa, futhi ngezinye izikhathi ukwelashwa ngokuzivocavoca noma ngisho nokuhlinzwa kungadingeka.

Yini okufanele uyenze uma ukhubeka? Yiluphi usizo lokuqala ongalwenza ekhaya?

Kunezindlela zosizo lokuqala ongazithatha ekhaya ngokushesha ngemva kokuklwebheka. Lezi zizosiza ekunciphiseni ubuhlungu nokuvuvukala. Lokhu sikubiza ngokuthi indlela ye-RICE .

• R - Ukuphumula:
• Into ebaluleke kakhulu ukuphumula ilunga elilimele.Lokho kusho ukuyigcina endaweni yayo ngaphandle kokuyishukumisa noma ukuyibeka isisindo. Uma uqhubeka nokuyisebenzisa, ukulimala kungase kube kubi kakhulu.

• I - Iqhwa (Iqhwa):
• Faka iqhwa endaweni elimele. Lokhu kuzonciphisa ukuvuvukala nobuhlungu. Beka ama-ice cubes ambalwa esikhwameni sepulasitiki, ugoqe ngendwangu encane, bese uyifaka endaweni elimele cishe imizuzu eyi-15-20. Ungafaki iqhwa ngqo esikhumbeni, njengoba lokhu kungalimaza isikhumba. Yenza lokhu kathathu kuya kane ngosuku ezinsukwini ezimbili kuya kwezintathu zokuqala.

• C - Ukucindezela:
• Ukuze ulawule ukuvuvukala, songa ilunga elilimele ngebhandeji eliqinile kancane, kodwa elingaqinile kakhulu. Lokhu kuzohlinzeka ngokusekela ilunga futhi kunciphise ukuvuvukala. Kodwa khumbula, ungalibophi kakhulu kangangokuthi linqamule ukugeleza kwegazi. Uma isikhumba esingaphansi kwebhandeji siphenduka sibe luhlaza okwesibhakabhaka noma sizizwa singaqinile, siqine kakhulu.

• E - Ukuphakama:
• Gcina ilunga elilimele liphakeme ngaphezu kwenhliziyo yakho ngangokunokwenzeka. Uma kungumlenze, liphakamise ngomcamelo owodwa noma emibili. Uma kuyingalo, ungaliphakamisa ngomcamelo noma ngesling. Lokhu kuzosiza futhi ekunciphiseni ukuvuvukala.

Khumbula: Lokhu kwelashwa nge-RICE kusebenza kahle kakhulu uma kwenziwa emahoreni okuqala angu-24-72 ngemva kokuklwebheka. Ungathatha into efana ne-'Paracetamol' njengendlela yokuqeda ubuhlungu. Kodwa qaphela ngaphambi kokuthatha eminye imithi yokuqeda ubuhlungu (njenge-'NSAID') ngaphandle kokubonisana nodokotela, njengoba eminye yayo ingandisa ukopha ezigabeni zokuqala.

Kufanele ubonane nini nodokotela uma uthintekile?

Akuwona wonke amanxeba adinga ukuya kudokotela. Amanxeba amancane avame ukwelashwa ngemithi yasekhaya. Kodwa-ke, kufanele nakanjani ubone udokotela uma:

• Uma ubuhlungu bukhulu kakhulu futhi bungabekezeleleki.
• Uma ungakwazi ukubeka umlenze/ingalo elimele phansi noma ubeke isisindo phezu kwalo.
• Uma ilunga elilimele leluliwe ngendlela engavamile noma libonakala lingekho endaweni efanele.
• Uma kukhona ukungazweli, umuzwa wokucasuka, noma ushintsho lombala (ukuphaphatheka, ukuluhlaza okwesibhakabhaka) endaweni yokulimala.
• Uma uzwa umsindo omkhulu othi "pop" lapho ulimele. (Lokhu kungaba ukudabuka okukhulu kwemisipha noma ukuphuka kwamathambo.)
• Uma ukuvuvukala kukhulu kakhulu, noma uma ukuvuvukala noma ubuhlungu bungapheli ngemva kwezinsuku ezimbili kuya kwezintathu zokwelashwa ekhaya.
• Uma ungakwazi ukucabanga ngobucayi balokhu, uma unokungabaza.
• Uma uba nezimpawu ezifana nomkhuhlane.

Ngisho noma kubonakala sengathi ukuklwebheka okuncane, kubalulekile ukwazi kahle ukuthi yini engalungile, ikakhulukazi uma ubuhlungu sebukhona izinsuku ezingaphezu kwezimbalwa. Ngezinye izikhathi lokho ocabanga ukuthi ukuklwebheka kungaba ukuphuka.

Udokotela uhlola kanjani ukuklwebheka?

Uma uya kudokotela, uzoqala ngokukubuza imibuzo embalwa:

• Walimala kanjani?
• Ziyini izimpawu?
• Uzwile umsindo ngesikhathi ulimele?

Ngemuva kwalokho, udokotela uzohlola ilunga lakho elilimele. Lokhu kusho ukuthi:

• Bafuna ukuvuvukala kanye nokuphuka.
• Bazokuzwa bese behlola noma yiziphi izindawo ezibuhlungu noma amaqhubu angavamile.
• Udokotela uzoshukumisa ilunga kancane ukuze ahlole ukuthi lingahamba ibanga elingakanani (ububanzi bokunyakaza), ukuthi kukhona yini ubuhlungu lapho lihamba, nokuthi ilunga lizinzile yini.

Esikhathini esiningi, lokhu kuhlolwa kungabonisa ukuthi ukuklwebheka noma okunye. Kodwa-ke, ngezinye izikhathi uma kukhona ukusola ukuthi ithambo liphukile (ukuqhekeka), i-X-ray ingacelwa. Lokhu kungenxa yokuthi izimpawu zokuklwebheka kanye nethambo eliphukile ngezinye izikhathi zingafana kakhulu.

Akuvamile kakhulu, uma kukhona izinsolo zokulimala okukhulu kwemisipha, kunganconywa ukuthi kuhlolwe i-MRI ukuze kubonwe ukuthi imisipha idabuke kangakanani nokuthi ezinye izicubu zonakele yini. Kodwa-ke, lokhu akudingekile kukho konke ukuklwebheka.

Kuthatha isikhathi esingakanani ukuthi ukuklwebheka kuphole? Ngingakuvimbela kanjani ukuthi kungenzeki futhi?

Isikhathi esithathwayo ukuze ukuklwebheka kuphole siyahlukahluka kakhulu kuye ngokuthi kubucayi kangakanani (iBanga 1, 2, noma 3).

• Ukulimala kwebanga lokuqala ngokuvamile kungaphola cishe ngesonto elilodwa noma amabili.
• Ukuphuka kwebanga lesi-2 kungathatha cishe amasonto amathathu kuya kwayisithupha ukuphola.
• Ukuphuka kwebanga lesi-3 kungathatha izinyanga eziningana (izinyanga ezi-3-6 noma ngaphezulu). Ngezinye izikhathi, uma kudingeka ukuhlinzwa, isikhathi sokululama singaba isikhathi eside nakakhulu.

Kubaluleke kakhulu ukulandela imiyalelo kadokotela wakho ngqo ukuqinisekisa ukuthi uyalulama ngokushesha. Kufanele futhi uqaphele ukuthi ungalimazi ilunga futhi kuze kube yilapho selipholile ngokuphelele.

Ngezinye izikhathi, ikakhulukazi ekuqhekekeni okukhulu, udokotela wakho angase akuncome ukuthi usebenzise i-physiotherapy ukuze uqinise ilunga, ubuyisele ukunyakaza kwalo, futhi uvimbele ukuqhekeka esikhathini esizayo. Udokotela we-physiotherapist uzokufundisa izivivinyo ezithile okufanele uzenze.

Kunezinto eziningana ongazenza ukuze uvimbele ukuklwebheka:

• Ngaphambi kokuzivocavoca noma ukudlala ezemidlalo, yenza 'ukuzifudumeza' okuhle, okungukuthi, yenza ukuzivocavoca okuncane ukuze ufudumeze umzimba wakho. Futhi, yenza 'ukuziduduza' ngemva kokuqeda ukuzivocavoca.
• Gqoka izicathulo zekhwalithi enhle ezifanele umdlalo noma ukuzivocavoca okwenzayo. Izicathulo kufanele zinikeze ukusekelwa okuhle kwamalunga akho.
• Qaphela kakhulu lapho uhamba noma ugijima ezindaweni ezingalingani noma ezinemigodi.
• Zivocavoce ukuze uqinise imisipha ezungeze amalunga akho. Imisipha eqinile inikeza isivikelo esihle kumalunga akho.
• Uma uzizwa ukhathele noma ubuhlungu, ungakushayi indiva bese uzivocavoca. Phumula.
• Uma unelungu elihluthukile ngaphambilini, buza udokotela wakho ngokusebenzisa ibhandishi noma i-brace yokusekela ukuze livimbele ukuthi lingahluthuki futhi.

Uyini umehluko phakathi kokuklwebheka nokuklwebheka?

La magama amabili avame ukudideka, kodwa kunomehluko omncane phakathi kwawo womabili.

• Ukuklwebheka , njengoba sixoxile ngaphambili, kuwukulimala kwe- ligament , okungukuthi, ibhande lezicubu elixhumanisa amathambo amabili ndawonye.
• Ukucindezeleka , noma njengoba abanye abantu bekubiza kanjalo, "i-neuropathy" (nakuba lokhu kungelona iqiniso ngokuphelele, kuyigama elivamile), kuwukudonsa noma ukudabuka komsipha noma izicubu eziqinile ezibizwa ngokuthi i-tendon exhumanisa umsipha nethambo .

Kalula nje, ukuklwebheka kuhilela umsipha esilungwini, kanti ukuklwebheka kuhilela umsipha noma i-tendon. Nakuba ezinye zezimpawu zifana, umonakalo usezicutshini ezahlukene.

Okokugcina, izinto okufanele uzikhumbule

Ngakho-ke, cishe usuyaqonda manje ukuthi ukuklwebheka akulula kangako.

• Ukuqhekeka kuvame kakhulu, kodwa kungahluka kusukela kokuncane kuya kokubi kakhulu.
• Indlela ye-RICE iyindlela engcono kakhulu yokusiza ekuqhekekeni.
• Uma ubuhlungu bukhulu, ukuvuvukala kukhulu kakhulu, awukwazi ukukususa, noma kungapholi ezinsukwini ezimbalwa, qiniseka ukuthi ubona udokotela.
• Kubaluleke kakhulu ukuphumula kuze kube yilapho iphola kahle, welashwe ngokomzimba uma kudingeka, futhi uqaphele ukuthi ungayiphinde uyiklwebhe esikhathini esizayo.

Khumbula, umzimba wakho uyigugu kuwe. Ngakho-ke ungawunaki ngisho nokulimala okuncane. Kuphela ngokwelashwa okufanele lapho ungalulama khona ngokushesha futhi ukwazi ukuqhubeka nemisebenzi yakho yansuku zonke kanye nemidlalo oyithandayo. Qaphela njalo!

Ukukhuhlana , ukukhuhlana, imisipha, izinkinga zamalunga, ukukhuhlana kweqakala, ukukhuhlana kwedolo, usizo lokuqala