Ingabe ungumuntu osebenza kanzima noma othanda ezemidlalo? Ngakho-ke kubalulekile ukuthi wazi ngalezi zimfa ezincane emathanjeni ezibizwa ngokuthi "ama-Stress Fractures"!

Uma sizwa ubuhlungu obuncane emzimbeni wethu, sicabanga ngezinto eziningi, akunjalo? Ikakhulukazi uma uhileleke kwezemidlalo noma uma ungumuntu ogijima usuku lonke, ungase ucabange ukuthi kuyinto evamile ukuba nobuhlungu obuncane ezingxenyeni ezahlukene zomzimba wakho. Kodwa ngezinye izikhathi, ngemuva kwalobu buhlungu obuncane, kungase kube nokuthile okudinga ukunakwa okuncane. Yilokho esizokhuluma ngakho namuhla, `( Stress Fracture )`. Ungesabi, sizokhuluma ngalokhu kalula, ngendlela ongayiqonda.

Kuyini lokhu "Ukuqhekeka Kokucindezeleka"?

Kalula nje, i-`(Stress Fracture )` iyisiqhekeko esincane kakhulu, esithambile ethanjeni. Kufana nesiqhekeko esincane odongeni esibonakala kancane kancane. Nakuba singase sibonakale sincane ekuqaleni, singaba sikhulu uma singasinaki. Lokhu kuyi-`(Stress Fracture)` enkulu lapho ithambo liphuka khona libe yizicucu ezimbili, okungekona ukuphuka kwethambo , kodwa into encane kakhulu. Kodwa ngisho nalesi siqhekeko esincane singasibangela ubuhlungu obukhulu futhi singaphazamisa imisebenzi yethu yansuku zonke.

Kungani sithola lokhu `(Ukuqhekeka Kokucindezeleka)`?

Kunezizathu ezimbili eziyinhloko ezenza lokhu `(Ukuqhekeka Kokucindezeleka)` kwenzeke. Ake sizibheke ngokwehlukana.

1. Ngenxa yokuphindaphinda into efanayo (`Ukusebenzisa ngokweqile`)

Lena yimbangela evame kakhulu. Kalula nje, uma senza ukunyakaza okufanayo ngokuphindaphindiwe, amathambo ethu awacindezela kakhulu. Kancane kancane, lokhu kucindezela kubangela ukwakheka kwemifantu emincane emathanjeni.

Cabanga ukuthi ungumgijimi. Uma ugijima ngendlela efanayo nsuku zonke, ikakhulukazi uma ukhuphula ngokuzumayo ivolumu noma isivinini sakho sokuqeqesha, ungakha imifantu emincane emathanjeni emilenze yakho kanje. Njalo njalo:

• Kulabo abadlala i-basketball
• Kulabo abadansa
• Kulabo abenza i-gymnastics
• Lesi simo sivame kakhulu nakubantu abadlala imidlalo efana ne-tennis.

Abadlali abasha bangabhekana nalezi zinhlobo zokulimala ezigabeni zokuqala, njengoba imizimba yabo ivele ivezwe ekuqeqeshweni okuningi abangakujwayele. Isibonelo, abagijimi bavame ukuba nale nkinga ethanjeni lomlenze (`Tibia`) .

2. Ngenxa yobuthakathaka bamathambo

Esinye isizathu esiyinhloko ukuthi amathambo akho abuthakathaka. Uma amathambo akho engaqinile, angase aphuke ngisho nangaphansi kokucindezeleka okuvamile. Kunezizathu eziningana ezenza amathambo akho abe buthakathaka:

• Ukushoda kokudla okunempilo: I-Calcium ne -Vitamin D kugcina amathambo ethu eqinile.I-Vitamin D iyisakhi esibaluleke kakhulu. Uma umzimba ungasitholi ngokwanele, amathambo ayawohloka kancane kancane. I-calcium iyisakhi esiyinhloko esakha amathambo. I-Vitamin D isiza umzimba ukuthi umunce i-calcium esiyidlayo.
• Izimo ezithile zezokwelapha: Izimo ezithile zezokwelapha nazo zingabangela ukuba amathambo abe buthaka. Isibonelo yisimo esibizwa ngokuthi i-osteoporosis . Lokhu kwenzeka lapho ubuningi bamathambo buncipha, okwenza aqhekeke futhi aphuke kalula.
• Ezinye izinkinga zabadlali besifazane: Kwabanye besifazane, ikakhulukazi labo abahileleke kwezemidlalo, izinto ezifana nokudla okungalingani, ukungahambi kahle kokuya esikhathini, kanye namazinga aphansi amandla nakho kungaba nemiphumela emibi empilweni yamathambo. Kubalulekile ukuqaphela lokhu futhi.

Umuntu onamathambo abuthakathaka kangaka angase ahlupheke ngokuzumayo “ngokuphuka kokucindezeleka”, mhlawumbe ngisho nalapho enza imisebenzi evamile yansuku zonke.

Ngingazi kanjani ukuthi ngine-`(Stress Fracture)`? (Izimpawu)

Kulungile, manje ake sibone ukuthi ziyini izimpawu ze-`(Stress Fracture)`. Bheka ukuthi unazo yini lezi zinto:

• Ubuhlungu: Lolu uphawu oluyinhloko. Ngokuvamile luqala ngobuhlungu obuncane. Lobuhlungu buzwakala kakhulu uma uzivocavoca, ugijima, noma ugxuma. Ekuqaleni, ubuhlungu bungase buphele ngemva kokuqeda ukuzivocavoca nokuphumula isikhashana. Kodwa njengoba isimo siba sibi kakhulu, ubuhlungu buqala ukuqhubeka ngisho nangemva kokuphumula. Ngezinye izikhathi, ubuhlungu bungenzeka ngisho nasebusuku uma ulele.
• Ukuqina Kwephuzu: Okunye ukuthi lobu buhlungu buzwakala endaweni eyodwa, endaweni encane. Uma ucindezela leyo ndawo ngomunwe wakho, kubuhlungu kakhulu. Odokotela bakubiza ngokuthi "Ukuqina Kwephuzu".
• Ukuvuvukala nokubomvu: Indawo yobuhlungu ingase ivuvuke kancane. Abanye abantu bangase baqaphele nokuthi isikhumba kuleyo ndawo sibomvu . Kodwa-ke, lokhu kuvuvukala nokubomvu akwenzeki kuwo wonke umuntu, futhi noma kwenzeka, ngokuvamile akubonakali.

Yiziphi izindawo ezivame kakhulu lapho kwenzeka khona `(Stress Fracture)`?

Ukuphuka kokucindezeleka kuvame ukwenzeka emathanjeni omlenze ongezansi (i-tibia ne-fibula) kanye namathambo onyawo (ikakhulukazi ama-metatarsal). Lezi yizindawo ezithinteka kakhulu ngabagijimi nabadlali.

Kodwa-ke, lokhu kuphuka kungenzeka hhayi kuphela kulezi zindawo, kodwa nasemathanjeni esandla, umgogodla, kanye nezimbambo zesifuba . Cabanga nje, umuntu okhwehlela kakhulu ngaso sonke isikhathi angathola "ukucindezeleka okuqhekekile" ezimbanjeni. Noma umdlali ogwedlayo angakuthola nalesi simo ezimbanjeni.

Kufanele ngimbone nini udokotela?

Uma uzwa ubuhlungu obunje,Ikakhulukazi uma kuba kubi kakhulu usuku nosuku, noma uma kungapheli ngemva kwesonto noma amabili okuphumula, kufanele nakanjani ubone udokotela. Ungakushayi indiva njengento encane. Ngoba, uma `(Ukucindezeleka Kokuqhekeka)` kungelashwa kahle, kungaba ukuqhekeka okukhulu (`Ukuqeda Kokuqhekeka`). Khona-ke isikhathi sokululama sizoba side, ukwelashwa kuzoba nzima kakhulu, futhi kuzodingeka uhlupheke kakhulu. Ngakho-ke, kungcono ukuthola iseluleko esifanele ngokushesha okukhulu.

Udokotela ukuxilonga kanjani lokhu? (Ukuxilongwa)

Uma uya kudokotela, uzoqala ngokukubuza imibuzo. Izinto ezifana nokuthi wenzani, ubuhlungu buqale kanjani, nokuthi bubuhlungu kangakanani. Ngemuva kwalokho, bazothinta futhi bacindezele indawo ebuhlungu ukuze babone ukuthi kukhona yini ukuthamba.

Uma udokotela enokungabaza, angakuthumela ukuthi uyohlolwa:

• I-X-ray: Ukuphuka kokucindezeleka kungase kungabonakali ku-X-ray ezigabeni zokuqala ngoba kuwukuphuka okuncane kakhulu. Ngemva kwamasonto ambalwa, njengoba ithambo liqala ukuphola, izinguquko zingase zibonakale ku-X-ray.
• `Ukuskena Kwamathambo`: Lokhu ukuhlolwa okubucayi okungabona `(Ukuqhekeka Kokucindezeleka)` esiteji sokuqala.
• I-MRI (Magnetic Resonance Imaging) Scan: Lena yindlela engcono kakhulu yokuthola ukuphuka kokucindezeleka. Ingabona ngokucacile isimo samathambo kanye nanoma yimuphi umonakalo ezicutshini ezithambile ezizungezile.
• Ukuhlolwa kwe-`CT scan (Computed Tomography scan)`: Lokhu kuyasetshenziswa futhi ngezinye izikhathi, ikakhulukazi uma ufuna ukubona ukuma kwethambo.

Ngalezi zivivinyo, udokotela anganquma ngqo ukuthi "une-stress fracture" noma enye inkinga.

Iyini indlela yokwelapha lokhu, dokotela?

Uma kutholakale ukuthi une-"Stress Fracture", akukho okufanele ukhathazeke ngakho. Ngokwelashwa okufanele, kungalapheka ngokuphelele.

• Ukuphumula: Ukwelashwa okubaluleke kakhulu kwalokhu ukuphumula. Lokhu kusho ukuthi udinga ukuyeka ngokuphelele umsebenzi obangele ukulimala. Uma ungumgijimi, udinga ukuyeka ukugijima, uma ugxuma, udinga ukuyeka ukugxuma cishe amasonto ayisithupha kuya kwayisishiyagalombili, noma mhlawumbe isikhathi eside kunalokho . Udokotela wakho uzokutshela ukuthi udinga ukuphumula isikhathi esingakanani.
• Indlela ye-`RICE`: Ukuze unciphise ubuhlungu nokuvuvukala ezinsukwini zokuqala, ungalandela indlela ye-`RICE`.
• `R (Ukuphumula)` - Ukuphumula (njengoba kushiwo ngaphambili).
• `I (Iqhwa)` - Faka iqhwa (iphakethe leqhwa eligoqwe ngethawula, libekwe endaweni elimele cishe imizuzu eyi-15-20 izikhathi eziningana ngosuku).
• `C (Ukucindezela)` - Ibhandeji elizwakala liqinile kodwa elingavimbeli ukugeleza kwegazi (lilawula ukuvuvukala).
• `E (Ukuphakama)` - Ukugcina indawo elimele (uma kungumlenze) iphakeme ngokuyibeka esihlalweni noma emcamelweni (lokhu kusiza ekunciphiseni ukuvuvukala).
• Ama-Painkiller: Ungathatha ama-painkiller alula, njenge-'Paracetamol', ukuze usize ubuhlungu. Kodwa-ke, ungaqhubeki nokuthatha amanye ama-painkiller anamandla (njenge-'NSAIDs' - isibonelo i-'Ibuprofen', i-'Diclofenac') ngaphandle kweseluleko sikadokotela wakho, njengoba ezinye izifundo zikhombisile ukuthi angayibambezela i-bone therapy. Ngakho-ke, uma uthatha ama-painkiller, khuluma nodokotela wakho bese uthatha kuphela umuthi awunikezayo.
• Amadivayisi okusekela: Ngezinye izikhathi, udokotela wakho angase akuncomele izicathulo ezikhethekile ('Ibhuzu Lokuhamba') noma izinduku zokusibekela umlenze wakho. Nika ithambo ukuphumula futhi uyeke ukulibeka esindayo kakhulu.
• Ukuphonswa: Lokhu akuvamile ukudingeka, ngokuvamile uma ukuphuka kukhulu noma kungapholi ngokushesha.
• Ukujwayela kancane kancane imisebenzi: Ngisho nangemva kokululama, akuwona umqondo omuhle ukuqala ngokushesha ukwenza imisebenzi efanayo naleyo yangaphambilini. Kufanele uqale futhi kancane kancane, kancane kancane. Kubaluleke kakhulu ukufuna iseluleko kudokotela noma kudokotela we-physiotherapist ngalokhu. Bazokutshela ukuthi ungaqala kanjani ukuzivocavoca ngokuphephile futhi.
• Ukwelapha imbangela eyisisekelo: Ngaphezu kwalokho, kubaluleke kakhulu ukuthola imbangela eyisisekelo ebangele lokhu `(Ukuqhekeka Kokucindezeleka)` bese uyelapha. Uma kuwukuntuleka kokudla okunempilo, kudingeka kuxazululwe. Uma kuyiphutha lokuqeqeshwa, kudingeka kulungiswe. Uma kuyisifo esifana ne-`Osteoporosis`, kudingeka siphathwe kahle.
• Ukuhlinzwa: Lokhu ngokuvamile akubandakanyi ukuhlinzwa. Akuvamile kakhulu, futhi kwenzeka kuphela uma ithambo lingapholi kahle noma uma ukuphuka kuba ukuphuka okukhulu.

Ingabe le nkinga ayikwazi ukuvinjelwa ukuthi ingaphinde yenzeke? (Izindlela zokuvimbela)

Kungenzeka ngempela! Uma sicabanga ngalezi zinto kancane, singakuvimbela kakhulu ukwenzeka kwe-`(Stress Fracture)`.

• Khulisa ukuqina kokuzivocavoca kancane kancane: Uma uqala inqubo entsha yokuzivocavoca, noma uma wandisa ukuqina, ubude, noma ibanga lokuzivocavoca okukhona, ungakwenzi konke ngesikhathi esisodwa. Khulisa kancane kancane, kungabi ngaphezu kuka-10% ngesonto. Nika umzimba wakho isikhathi sokuzivumelanisa nezimo.
• Izicathulo ezifanele: Kubaluleke kakhulu ukusebenzisa izicathulo ezinhle ezifanele umsebenzi owenzayo. Ungagijimi ugqoke izicathulo ezindala, ezigugile. Uma ungumgijimi, sebenzisa izicathulo ezenzelwe ngqo ukugijima.
• Yenza `uqeqesho oluhlanganisayo`:Kuhle ukushintsha indlela yakho yokuzivocavoca ('ukuqeqesha ngokuhlanganisa umzimba') kunokwenza uhlobo olufanayo lokuzivocavoca nsuku zonke. Isibonelo, uma ungumgijimi, ungenza izivivinyo ezinomthelela omncane njengokubhukuda noma ukugibela ibhayisikili izinsuku ezimbalwa ngesonto. Lokhu kuzonciphisa inani lokucindezeleka emathanjeni afanayo.
• Ukudla Okulinganiselayo: Njengoba kushiwo ngaphambili, yidla ukudla okulinganiselayo okucebile nge-'calcium' kanye ne-'vitamin D'. Ubisi, i-yogurt, ushizi, inhlanzi encane enamagobolondo (ama-shrimp, ama-sardine), imifino eluhlaza okotshani (isipinashi, i-kale) kucebile nge-'calcium'. Sithola i-'vitamin D' elangeni lasekuseni (imizuzu eyi-15-20), kanye nokudla okufana namaqanda nenhlanzi enamafutha. Uma kudingeka, ungabuza nodokotela futhi uthathe izithasiselo ze-'calcium' kanye ne-'vitamin D'.
• Lalela umzimba wakho: Lalela umzimba wakho. Uma kufika ubuhlungu, ungabunaki bese uqhubeka nokuzivocavoca. Isisho esithi 'akukho buhlungu, akukho nzuzo' asisebenzi yonke indawo, ikakhulukazi ngokulimala okunje. Ubuhlungu buyisixwayiso somzimba wakho.
• Phumula ngokwanele: Ukuphumula nokulala ngokwanele nakho kubaluleke kakhulu empilweni yamathambo kanye nokuphulukiswa kwamanxeba. Phumula ngokwanele ngesikhathi sokuzivocavoca, kanye nosuku lonke.

Ngakho-ke, yini okufanele siyikhumbule kukho konke lokhu? (Umyalezo Wokuya Ekhaya)

Kulungile, ake siphinde sixoxe ngamaphuzu abaluleke kakhulu kulokho esikhulume ngakho:

• I-"Stress Fracture" iwukuqhekeka okuncane ethanjeni. Kuvame ukwenzeka uma wenza into efanayo ngokuphindaphindiwe, noma lapho ithambo lakho liba buthakathaka.
• Qaphela noma yikuphi ubuhlungu noma ukuvuvukala okwenzeka endaweni ethile ngesikhathi sokuzivocavoca. Uma kungapheli ezinsukwini ezimbalwa, kuqhubeka, noma kuba kubi kakhulu, qiniseka ukuthi ubona udokotela.
• Ukuphumula kuyimithi engcono kakhulu yalokhu. Phumula ngokwanele njengoba udokotela esho, bese uqala ukusebenza kancane kancane.
• Uma uqala isimiso esisha sokuzivocavoca noma ukwandisa eso sakho samanje, ungakwenzi konke ngesikhathi esisodwa, kodwa kancane kancane. Gqoka izicathulo ezinhle, yidla ukudla okulinganiselayo, phumula ngokwanele, futhi okubaluleke kakhulu, lalela umzimba wakho.

Naka izimpawu umzimba wakho okunikeza zona. Ubuhlungu buwuphawu lokuthi kukhona okungahambi kahle. Ungabunaki! Impilo yakho ibaluleke kakhulu kuwe.

Ngiyethemba ukuthi lolu lwazi luzokusiza. Uma uneminye imibuzo mayelana nalokhu, ungangabazi ukukhuluma nodokotela. Hlala uphilile!

Ukuphuka Kwengcindezi, Ukuphuka Kwamathambo, Ukulimala Kokuzivocavoca, Ubuhlungu Bomlenze, Impilo Yamathambo, Ukulimala Kwezemidlalo