Cabanga ukuthi udlala ikhilikithi nabangani bakho. Kuthiwani uma ngokuzumayo uzwa ubuhlungu obukhulu endaweni yakho yethole, njengokuchofoza "ngokuchofoza" ngenkathi ugijima isithupha, noma ubuhlungu obukhulu endaweni yakho yethole emhlanganweni wezemidlalo ehhovisi? Kubuhlungu kakhulu kangangokuthi awukwazi ngisho nokuthatha isinyathelo esingaphezu kwalokho. Esikhathini esiningi, yilokhu sonke esikuzwile ngokuthi 'ubunzima bethole'. Ngokwezokwelapha, lokhu sikubiza ngokuthi 'Ubunzima Bethole' noma 'Umzimba Wethole Elidonswe Ngesihluthulelo'. Lokhu akusikho kwabasubathi kuphela, kungenzeka kunoma ubani. Ngakho-ke namuhla, ake sixoxe ngokuthi luyini ngempela uhlobo lwethole, kungani lwenzeka, nokuthi kufanele senzeni uma lwenzeka.
Kalula nje, kuyini i-Calf Strain?
Ukucindezeleka kwemisipha yethanga kwenzeka lapho omunye noma ngaphezulu kwemisipha engemuva komlenze wakho, ngaphansi kwedolo, yelulwa kakhulu. Nakuba sibiza le ndawo ngokuthi 'i-hamstring,' kunemisipha emibili ebaluleke kakhulu lapha esisiza ukugoba nokulula imilenze yethu, iqakala, kanye nedolo. Kalula nje, le misipha inikeza ukwesekwa okukhulu kokusekela isisindo somzimba wethu lapho sihamba, sigijima, futhi sigxuma.
Cabanga ngakho njengebhande lerabha. Uma ulidonsa ngendlela evamile, kulungile. Kodwa kwenzekani uma ulidonsa ngokuzumayo ngaphezu komkhawulo walo? Lingadabuka futhi liphuke. Kunjalo ngemisipha yethu. Uma wenza okuthile ngokuzumayo bese uyelula kakhulu, leyo micu yemisipha iyalimala.
Lo monakalo ungasukela ekucindezelekeni okuncane kuya ekudabukeni kwemisipha ngokuphelele. Kungakhathaliseki ukuthi ukulimala okuncane noma okubi kakhulu, kubalulekile ukubona udokotela ngokushesha okukhulu. Ngokuthola ukuxilongwa okunembile nokwelashwa okufanele, ungabuyela ngokushesha emisebenzini yakho evamile kanye nezemidlalo.
Yiziphi izimpawu ezivame kakhulu zokuphuphuma kwesisu?
Izimpawu zokulimala komgogodla zincike ebunzimeni bokulimala. Kodwa-ke, ngokuvamile, ungase ube nesinye noma ngaphezulu salezi zimpawu. Ake sibheke ithebula elingezansi ukuze siziqonde kahle.
| Isibonakaliso | Incazelo |
|---|---|
| Ubuhlungu obungazelelwe, obubukhali | Ubuhlungu obubukhali ngemuva kwethanga ngesikhathi sokulimala. Kungase kuzwakale sengathi othile ukukhahlile. |
| Ukuzwa umsindo othi 'click' noma 'pop' | Ngesikhathi sokulimala, ungase uzwe noma uzwe umsindo onjengokungathi imisipha iyadabuka. |
| Ukuvuvukala | Indawo elimele iqala ukuvuvukala ngokushesha. |
| Ukuphuka nokuluhlaza okwesibhakabhaka | Ngemva kwamahora ambalwa noma usuku, ubuso besikhumba sendawo eyonakele bungase bube luhlaza okwesibhakabhaka noma bube nsomi, bubonakale bunamanxeba. |
| Ubunzima bokuhamba | Kunzima kakhulu ukubeka unyawo lwakho phansi, ukuma ngezinzwane zakho, nokugoba iqakala lakho. Kungase kudingeke uhambe uxhuga. |
| Ubuthakathaka bemisipha | Angikwazi ukuthulisa imisipha yemilenze yami. Umlenze wami uzwakala sengathi awunawo amandla. |
Ngokuvamile, umuntu onalolu hlobo lokulimala kufanele ayeke ngokushesha umsebenzi abewenza (ukugijima, ukugxuma). Uzwa ubuhlungu obukhulu kangangokuthi akasakwazi ukuqhubeka nokuwenza.
Kungani kwenzeka lezi zinguquko ezinweleni? Yiziphi izinto ezibangela ingozi?
Ukuklwebheka kuvame ukwenzeka uma usuka endaweni ethile uye kwenye ngokuzumayo. Cabanga ngakho, uma uqala ukugijima ngokushesha, ugxuma, noma ushintsha indlela ngokuzumayo, le misipha ifakwa ngaphansi kokucindezeleka okungabekezeleleki.
Lesi simo kungenzeka kakhulu uma imisipha yethole idonsa ngokushesha kusukela eqakaleni njengoba izinzwane zakho zibheke phezulu (emzimbeni wakho).
Ubani osengozini enkulu?
Nakuba ukuphuphuma kwesisu kungenzeka kunoma ubani, kwabanye abantu ingozi iphakeme kancane.
- Abadlali: Abantu abadlala imidlalo edinga ukusheshisa okungazelelwe, ukuma okungazelelwe, kanye nokushintshashintsha kwesiqondiso ngokuzumayo basengozini enkulu. Isibonelo, abadlali be-sprinter, ibhola likanobhutshuzwayo, ithenisi, i-badminton, kanye nekhilikithi banamathuba amaningi okuthola lesi simo. Ngezinye izikhathi sibizwa ngokuthi "umlenze wethenisi" ngoba sivame kakhulu kubadlali bethenisi.
- Ubudala: Abantu abangaphezu kweminyaka engama-40 banamathuba amaningi okuthola lolu hlobo lokulimala lapho behlanganyela emisebenzini yomzimba.
- Ukuntuleka kokulungiswa komzimba: Esinye sezizathu ezinkulu ukungafudumali kahle nokungazeluli ngaphambi kokuzivocavoca umzimba.
- Ukulimala kwangaphambilini: Umuntu oke waba nokulimala emlenzeni noma okunye ukulimala emlenzeni kungenzeka kakhulu ukuthi abe nokulimala okunye.
- Uhlobo lwemisipha: Imisipha yabanye abantu emisipha ye-hamstring iqinile ngokwemvelo noma imfushane. Iphinde ibe sengozini enkulu.
- Ubulili: Ezinye izifundo zikhombisile ukuthi amadoda anamathuba amancane okuthola lesi sifo.
Izinkinga ezingaba khona uma i-hernia inganakwa
Nakuba lesi kuyisimo esingelapheka ezimweni eziningi, ezinye izinkinga zingavela uma zingelashwa kahle noma zinganakwa.
- Ubuhlungu obungapheli: Ubuhlungu obuqhubekayo ngisho nangemva kokuba ukulimala sekupholile.
- Ukulimala Kabusha: Uma uqhubeka nokwenza umsebenzi ngaphambi kokuba ululame ngokuphelele, ungase ulimaze indawo efanayo.
- Izicubu zezibazi: Njengoba imisipha iphola, kwakheka izicubu zezibazi, ezinganciphisa ukuguquguquka kwemisipha.
- I-Deep Vein Thrombosis (DVT): Lesi yisimo esibucayi. Ezinye izifundo zithole ukuthi cishe abantu abayi-10% ababonisa izimpawu ze-thromboembolism empeleni bane-blood clot emithanjeni ebizwa ngokuthi i-DVT. Lesi yisimo esiphuthumayo esisongela impilo, ngakho-ke kubalulekile ukubona udokotela uma uzwa ubuhlungu emilenzeni noma ukuvuvukala.
- I-Compartment Syndrome: Lesi futhi yisimo esingavamile kodwa esibucayi. Kulesi simo, ingcindezi ezungeze imisipha inganda kakhulu futhi igazi linganqamuka.
Udokotela usithola kanjani lesi simo?
Uma uya kudokotela, uzoqala ngokukubuza imibuzo embalwa. Kuwusizo kakhulu ukuchaza ngokuningiliziwe ukuthi ukulimala kwenzeke kanjani , ukuthi uzizwe kanjani ngaleso sikhathi, nokuthi ubuhlungu babunjani. Ngemuva kwalokho, udokotela uzohlola umlenze wakho. Uzobheka ukuvuvukala, ukuklwebheka, kanye nokuthi ubuhlungu bukuphi.
Esikhathini esiningi, lokhu kuhlolwa kungahlonza lesi simo. Kodwa-ke, uma kukhona okusolakala ngesimo esibucayi kakhulu (njenge-Achilles tendon edabukile noma i-DVT), udokotela wakho angakuthumela ukuze uhlolwe okwengeziwe.
- I-Ultrasound Scan: Lokhu kubaluleke kakhulu ukuhlola amahlule egazi azungeze imisipha ye-pelvic.
- I-MRI Scan: Lokhu kuhlolwa kusiza ukubona ngokucacile ukuthi ukudabuka kwemisipha kukhulu kangakanani nokuthi kudabukile ngokuphelele yini.
Yini okufanele uyenze ukuze uphulukise ithambo eliphukile ngokushesha?
Kukhona indlela eyaziwayo kakhulu nebaluleke kakhulu esiyilandelayo lapho silapha iqakala elikhumukile. Ibizwa ngokuthi indlela ye-RICE . Lokhu kwenziwa zingakapheli amahora angu-24-48 okuqala ngemuva kokulimala, okusheshisa inqubo yokuphulukisa futhi kulawula nobuhlungu nokuvuvukala.
Ake sibone ukuthi iyini le RICE.
| Incwadi ye-RICE | Incazelo nokuthi yini okufanele uyenze |
|---|---|
| R - Ukuphumula | Yeka lokho obukwenza ngokushesha. Phumula umlenze wakho. Gwema ukuhamba, ukugijima, njll. ngokuphelele. Lokhu kubalulekile ukuvimbela ukulimala okwengeziwe emisipheni. |
| I - Iqhwa (Ukuncibilika kweqhwa) | Faka iqhwa endaweni ebuhlungu nevuvukele. Ungalishiyi livuliwe isikhathi esingaphezu kwemizuzu engama-20 ngesikhathi. Yenza lokhu njalo emahoreni amabili. Ungalokothi ubeke iqhwa ngqo esikhumbeni. Lisonge ngendwangu ehlanzekile noma ngethawula. |
| C - Ukucindezela | Ukuze ulawule ukuvuvukala, songa indawo elimele ngebhandeji elinwebekayo/ibhandeji eligoqekayo. Kodwa ungayibophi kakhulu kangangokuthi inqamule ukugeleza kwegazi. Khulula leli bhandeji kancane ngenkathi ulele. |
| E - Ukuphakama | Gcina umlenze wakho olimele uphakeme ngaphezu kwenhliziyo yakho noma nini lapho kungenzeka. Phakamisa umlenze wakho ngemicamelo embalwa uma ulele phansi. Lokhu kuzosiza ekunciphiseni ukuvuvukala. |
Nakuba ungakwenza lokhu ekhaya, indlela ye-RICE,Kungcono ngaso sonke isikhathi ukubona udokotela bese ucela iseluleko.
Ngaphezu kwalokho, udokotela wakho angase futhi ancome izindlela zokwelapha ezifana nalezi:
- Ama-Painkiller: Imithi yokulawula ubuhlungu nokuvuvukala.
- Ukwelashwa ngokomzimba: Ukuzivocavoca okukhethekile ukuqinisa imisipha nokuthuthukisa ukuguquguquka.
- I-Soft cast noma i-boot: Gcina umlenze ungashukumi, ikakhulukazi uma ukulimala kukhulu.
Izinto okungafanele uzenze ngesikhathi sokululama
- Ukufaka ukushisa enxebeni: Ukufaka ukushisa enxebeni ezinsukwini ezimbalwa zokuqala kungandisa ukuvuvukala nokopha.
- Ukusetshenziswa kotshwala: Utshwala buyalibazisa inqubo yokuphulukiswa.
- Ukuhlikihla: Ukuhlikihla ezinsukwini zokuqala zokulimala kungenza isimo sibe sibi kakhulu.
- Ukuhamba noma ukuzivocavoca kakhulu: Ukuphumula okuphelele kubalulekile.
Kuthatha isikhathi esingakanani ukuphulukiswa?
Akukho usuku oluqondile lwalokhu. Isikhathi sokululama sincike ebunzimeni bokulimala kwakho.
- Ukuklwebheka okuncane (Ibanga 1): Kungaphola zingakapheli isonto elilodwa kuya kwamathathu.
- Ukudabuka okulingene (Ibanga lesi-2): Kungathatha amasonto ama-4-8 noma ngaphezulu.
- Ukudabuka okuphelele (Ibanga lesi-3): Kungathatha izinyanga ezi-3-6 noma ngaphezulu. Kungadingeka ukuhlinzwa.
Into ebaluleke kakhulu ukubekezela uze ululame ngokugcwele. Uma ngokuzumayo ubuyela ekugijimeni nasekugxumeni ngendlela endala ngoba nje ubuhlungu sebuphelile, ungase ugcine ulimele indawo efanayo futhi kungathatha isikhathi eside ukuphola. Ngakho-ke, kufanele uthintane nodokotela wakho noma uchwepheshe wezokwelapha umzimba bese uqhubeka nemisebenzi yakho kancane kancane.
Kufanele uye nini kudokotela?
Uma unezimpawu ezilandelayo, bona udokotela ngokushesha. Uma kudingeka, iya eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela esiseduze.
- Uma ungakwazi ukuma ngezinyawo zakho phansi bese uthwala isisindo.
- Uma ungakwazi ukugoba noma ukuqondisa umlenze wakho, iqakala, noma unyawo.
- Uma kukhona ubuhlungu obungabekezeleleki endaweni yesisu.
- Uma ubona ukuvuvukala okukhulu emlenzeni ongezansi, onyaweni, noma eqakaleni.
Singazivimbela kanjani izingxabano zesikhathi esizayo?
Bathi, “Ukuvimbela kungcono kunokwelapha.” Ngakho-ke ngokulandela lawa macebiso, unganciphisa kakhulu ingozi yakho yokuthola izifo ezinjalo.
- Fudumeza ngaphambi kokuzivocavoca: Ngaphambi kokwenza noma yimuphi umdlalo noma ukuzivocavoca, fudumeza umzimba wakho ngokuhamba noma ukugijima kancane imizuzu emi-5-10.
- Ukunweba: Ingabe ithole liyanweba, ikakhulukazi ematholeni.
- Khulisa ukuqina kancane kancane: Esikhundleni sokuya ngokuzumayo ekuzivocavoca okunzima, khulisa kancane kancane ukuqina kokuzivocavoca njengoba umzimba wakho ungakuthwala.
- Ungazivivinyi ngenxa yobuhlungu: Uma uzwa ubuhlungu bemisipha, ungabunaki futhi ungazivivinyi. Lalela umzimba wakho. Phumula.
- Ukuphumula Nokululama: Nikeza umzimba wakho isikhathi esanele sokululama phakathi kwezikhathi zokuzivocavoca.
- Gqoka izicathulo ezifanele: Gqoka izicathulo ezifanele umdlalo noma umsebenzi owenzayo futhi ezinikeza ukusekelwa okuhle ezinyaweni zakho.
- Qinisa imisipha: Ukwenza njalo izivivinyo eziqinisa imisipha ye-hamstring (njengokukhulisa ithole) kunganciphisa ingozi yokulimala.
Ukuklwebheka kuwukulimala okuvamile okungenzeka kunoma ubani, kokubili kubadlali kanye nasempilweni yansuku zonke. Kodwa uma ukwazi, landela indlela ye-RICE ngokushesha nje lapho kwenzeka ukulimala, bese ucela iseluleko sezokwelapha, ungalulama ngokushesha futhi ubuyele empilweni yakho evamile.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka kwethole ukulimala okuvamile okubangelwa ukwelula noma ukudabuka kwemisipha yethole.
- Ubuhlungu, ukuvuvukala, kanye nobunzima bokuhamba kungase kwenzeke ngokushesha ngemva kokulimala.
- Kubaluleke kakhulu ukulandela indlela ye-RICE (Ukuphumula, Iqhwa, Ukucindezela, Ukuphakama) njengosizo lokuqala lokuqala.
- Uma unobuhlungu obukhulu, ukuvuvukala okukhulu, noma ubunzima bokuhamba, bona udokotela ngokushesha.
- Ukuqala kabusha imisebenzi ngaphambi kokuba ululame ngokugcwele kwandisa ingozi yokuthi ukulimala kuphinde kwenzeke.
- Ukufudumala nokwelula imisipha ngaphambi kokuzivocavoca kungavimbela ukulimala okunjalo.
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