Ingabe uvele wagingqa umlenze wakho ngesikhathi udlala? Noma ingabe unyathele itshe elincane emgwaqweni wakhubeka iqakala lakho? Noma ingabe ushaye okuthile isandla noma unyawo lwakho lwaphenduka lwaba luhlaza okwesibhakabhaka, lwavuvukala, futhi lwalimala kabi? Ngezikhathi ezinjengalezi, abaningi bethu bake bezwa, futhi mhlawumbe baze bayisebenzisa, indlela ye-RICE. Kodwa-ke, abantu abaningi abazi kahle ukuthi ingenziwa kanjani, ukuthi yenzani ngempela, nokuthi ilungele yini yonke imililo. Ngakho-ke namuhla, ake sixoxe ngokuthi iyini indlela ye-RICE, ukuthi ingenziwa kanjani kahle, nokuthi yiziphi izinto ezintsha ezitholakele ngayo.
Kalula nje, iyiphi indlela ye-RICE?
I-RICE iyindlela esesiyazi iminyaka eminingi, ikakhulukazi njengosizo lokuqala lokulimala kwezicubu ezithambile njengemisipha yethu , imisipha, kanye nemisipha . Izinhlamvu ezine i-RICE zibhekisela ezinyathelweni ezine ezilula.
- R - Ukuphumula
- I - Iqhwa
- C - Ukucindezela
- E - Ukuphakama
Ngokulandela lezi zinyathelo, unganciphisa ngokushesha ubuhlungu obukhulu, ukuvuvukala, kanye nokuvuvukala okwenzeka ngemva kokulimala. Odokotela bavame ukuncoma ukulandela le ndlela ngokushesha ngemva kokulimala, uze ufike esibhedlela, noma kuze kube yilapho kuqala ukwelashwa okwengeziwe. Lokhu kusiza kakhulu uma kukhona ukuvuvukala okukhulu noma ukopha.
Le ndlela ivame ukusetshenziswa kakhulu ekulimaleni okukhulu njengokuqhekeka , ukuhlushwa, kanye nokuqhekeka . Lokhu kuvame ukuba ukulimala okwenzeka ngesikhathi semidlalo. Iphinde isetshenziswe ekulimaleni kwesikhathi eside njenge- tendinitis, okubangelwa ukunyakaza okuphindaphindiwe. Ngezinye izikhathi, ngisho noma kwenzeka ukuphuka, le ndlela ingasiza ekunciphiseni ubuhlungu nokuvuvukala uze ubone udokotela ngoba izicubu ezithambile ezizungezile zonakele.
Ake siqonde izinyathelo ezine zendlela ye-RICE ngokuningiliziwe.
Kulungile, manje ake sibone ukuthi lokhu kusho ukuthini ngempela ukuphumula, iqhwa, ukucindezela, ukuphakama, nokuthi singakwenza kanjani kahle.
| Isinyathelo | Yini okufanele uyenze futhi kungani? (Yini okufanele uyenze futhi kungani?) |
|---|---|
| R - Ukuphumula | Lokhu kulula kakhulu. Ukuphumula ingalo noma umlenze olimele. Lokho kusho ukuyeka ukuyisebenzisa ukuhamba, ukuphakamisa izinsimbi, ukugijima, noma ukugxuma. Kungani kunjalo? Imizimba yethu iyamangalisa. Uma silimala, amasosha ethu omzimba aqala ukusebenza ukuthumela izinsiza ezidingayo ukuze aphulukise. Uma siqhubeka nokucindezela indawo elimele, leyo nqubo yokuphulukisa iyaphazamiseka. Ukuphumula kuvumela izicubu ukuba zakhe kabusha ngaphandle kokubangela umonakalo omusha. |
| I - Iqhwa (Iqhwa) | Uma sithi iqhwa lapha, sisho noma yiluphi uhlobo lwe-cryotherapy. Ungafaka ama-ice cubes esikhwameni se-polythene, uwusonge ngendwangu, bese uwubeka endaweni elimele. Noma ungacwilisa umlenze olimele esitsheni samanzi eqhwa. Umkhuhlane ubangela ukuthi imithambo yegazi iqine . Lokhu kunciphisa ukugeleza kwegazi endaweni. Futhi, umkhuhlane uyayiqeda indawo, okunciphisa kakhulu ubuhlungu . Kodwa khumbula, ungabeki iqhwa ngqo esikhumbeni, njengoba lingasha. Njalo lisonge ngendwangu. Akukuhle ukuligcina isikhathi eside. Indlela engcono kakhulu ukulishiya livuliwe imizuzu eyi-10-15, uphumule ihora elilodwa noma amabili, bese uligqoka futhi. |
| C - Ukucindezela | Lokhu kuhilela ukusonga indawo elimele ngebhandeji lendwangu noma ibhandeji le-crepe elinwebekayo ongalithenga ekhemisi. Lokhu kwenziwa ngokufaka ukucindezela okuncane endaweni nokulawula ukuvuvukala okweqile (i-edema). Ukuvuvukala kuyingxenye yenqubo yokuphulukisa, kodwa ngezinye izikhathi ukuvuvukala okweqile kungenza kube nzima ngodokotela ukuhlola inxeba. Lokhu kungasiza futhi ekulawuleni ukuphuma kwegazi esilondeni. Kodwa ungalibophi kakhulu . Ukwenza kanjalo kunganqamula ukuhamba kwegazi futhi kubangele ukungakhululeki noma ukuluhlaza okwesibhakabhaka endaweni. Uma iminwe yakho ikulesi simo, hlola ukuze ubone ukuthi iyashintsha umbala noma ayisebenzi kahle. Uma lokhu kwenzeka, khulula ibhandeji kancane. |
| E - Ukuphakama | Lokhu kusho ukuphakamisa ingalo noma umlenze olimele, uma kungenzeka, ngaphezu kwezinga lenhliziyo yakho.Ukuyigcina. Isibonelo, uma ulimele emlenzeni, lala phansi ubeke imicamelo emibili noma emithathu ngaphansi komlenze wakho. Lokhu kuzosiza ekunciphiseni ukugeleza kwegazi endaweni elimele ngenxa yamandla adonsela phansi. Lokhu kuzosiza ukulawula ukuphuma kwegazi, futhi uhlelo lwe-lymphatic luzokhipha uketshezi futhi lunciphise ukuvuvukala. Lokhu kungase kungabi usizo kakhulu uma kungekho ukuvuvukala okuningi, kodwa kungaba usizo kakhulu uma kukhona ukuvuvukala okukhulu nobuhlungu. |
Ingabe kukhona izinzuzo kanye nokungalungi kwendlela ye-RICE?
Yebo. Lokhu kuyinto abaningi bethu abangayazi. Indlela ye-RICE ilungele kakhulu ukulawula ubuhlungu, ukuvuvukala, kanye nokopha ngokushesha ngemva kokulimala. Isinikeza impumuzo ngokushesha. Iphinde isize ekunciphiseni ukuvuvukala ukuze kube lula ngodokotela ukuhlola inxeba.
Kodwa-ke, ucwaningo olusha lusikisela ukuthi ukusebenzisa le ndlela ngokweqile nangesikhathi eside kungabambezela inqubo yokuphulukiswa kwemvelo kwesilonda.
Khumbula, uma unesilonda, ukuvuvukala nokubomvu (ukuvuvukala) kuyizimpawu zokuthi umzimba wakho uqala ukuphola. Ngakho-ke uma simisa le nqubo ngokufaka iqhwa bese silicindezela, kuzolibazisa inqubo yokuphola. Yingakho odokotela manje sebenikeza izeluleko ezintsha zokuthi ungayisebenzisa kanjani indlela ye-RICE.
Yiziphi izeluleko zakamuva ngendlela ye-RICE?
Manje odokotela basitshela ukuthi sisebenzise indlela ye-RICE, kodwa ngezinguquko ezincane.
- Ukuphumula: Ukuphumula kubalulekile ngemva kokulimala. Kodwa akuwona umqondo omuhle ukuhlala embhedeni izinsuku eziningi . Gwema ukucindezela indawo ngosuku lokuqala noma ezimbili. Bese uyihambisa kancane kancane kuze kube yilapho ingasabuhlungu. Uma uzwa ubuhlungu, yeka. Ukunyakaza okuncane kwandisa ukugeleza kwegazi futhi kusheshise ukuphulukiswa.
- Iqhwa: Sebenzisa iqhwa, kodwa lisebenza kahle kakhulu emahoreni okuqala angu-6-8 okulimala . Lizosiza ekunciphiseni ubuhlungu nokulawula ukopha. Ukuqhubeka nokusebenzisa iqhwa ngemva kwalokho kungaphazamisa inqubo yokuphulukisa. Khumbula, ungalisebenzisi isikhathi esingaphezu kwemizuzu eyi-10-20 ngesikhathi .
- Ukucindezela: Akukho bufakazi besayensi bokuthi ukubopha inxeba elincane kunenzuzo enkulu. Kodwa ngeke kulimaze futhi. Uma kukhona ukuvuvukala nokuphuma kwegazi okuningi, lokhu kungasiza ekulawuleni . Khumbula, ungaligoqi ngokweqile.
- Ukuphakama: Lokhu kufana nokunye. Ngeke kube buhlungu, futhi kungasiza. Kusiza ekunciphiseni ukuvuvukala nokunciphisa ubuhlungu obuhambisana nokuklwebheka.
Ngenxa yalokhu, abanye odokotela manje basebenzisa amagama anjenge-MICE (Motion, Ice, Compression, Elevation) esikhundleni se-RICE, okusho ukuthi kubalulekile ukuhambahamba kancane, kunokuphumula ngokuphelele.
Kunini lapho kufanele nakanjani sibone khona udokotela?
Uma ubuhlungu nokuvuvukala kungapheli ngemva kosuku noma ezimbili zokusebenzisa indlela ye-RICE ekhaya, noma uma kwanda, qiniseka ukuthi ubona udokotela wakho . Futhi, uma unezimpawu ezilandelayo, bona udokotela ngokushesha noma uye eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela esiseduze .
| Izimpawu Zesexwayiso | |
|---|---|
| 🚨 | Uma kukhona ubuhlungu obungabekezeleleki . |
| 🚨 | Uma ungakwazi ukuhambisa ingalo/umlenze olimele noma ukuma unesisindo phezu kwawo . |
| 🚨 | Uma indawo elimele ibonakala inwebekile noma ikhubazekile (mhlawumbe iphukile). |
| 🚨 | Uma indawo ibomvu futhi izwakala ishisa futhi ivuvukala kakhulu (lokhu kungaba uphawu lokutheleleka). |
| 🚨 | Uma indawo elimele iba ndikindiki, ilahlekelwa umuzwa, noma izwa sengathi izintuthwane ziyagijima (kungenzeka ukuthi inzwa yonakele). |
Ingabe zikhona ezinye izindlela esikhundleni sendlela ye-RICE?
Yebo, muva nje, kuye kwaphakanyiswa izindlela ezintsha zokwelapha isikhathi eside, ikakhulukazi ngemva kokuba isigaba esibi sokulimala (amahora okuqala angu-72) sesidlulile. Ezimbili zazo yi-MEAT kanye ne-PEACE & LOVE.
Indlela yenyama
Lokhu kufundeka kanje:
- M - Ukunyakaza: Ukuhambisa ilunga liye ezingeni elingenabuhlungu.
- E - Ukuzivocavoca: Njengoba uphulukisa, yenza izivivinyo zokuqinisa indawo, njengoba kuqondiswe udokotela wezokwelapha ngokomzimba.
- A - I-Analgesia: Uma kudingeka, sebenzisa imithi yokunciphisa ubuhlungu ukulawula ubuhlungu nokugcina ukunyakaza okunempilo. Xhumana nodokotela wakho ngalokhu.
- T - Ukwelashwa: Ukwelashwa kwesikhathi eside kuyadingeka ukuze umuntu alulame ngokuphelele.
Indlela Yokuthula Nothando
Lokhu kukude kancane.
- P - Isivikelo: Ukuvikela inxeba ngesikhathi sokuphola (isb., ukufaka i-brace).
- E - Ukuphakama: Ukuphakama ukuze kuncishiswe ukuvuvukala.
- A - Gwema imithi yokulwa nokuvuvukala: Ngemva kwezinsuku ezimbalwa zokuqala, khuluma nodokotela wakho mayelana nokusebenzisa imithi yobuhlungu njenge-acetaminophen esikhundleni semithi yokulwa nokuvuvukala (njenge-NSAID). Ukuvuvukala kuyingxenye yenqubo yokuphulukisa.
- C - Ukucindezela: Ukulawula ukuvuvukala nokopha.
- E - Imfundo: Ukunikeza isiguli ukuqonda inqubo yaso yokuphulukiswa.
- L - Umthwalo: Kancane kancane qala ukufaka isisindo endaweni elimele.
- O - Ithemba: Ucwaningo lukhombisile ukuthi ukucabanga ngendlela enhle ngokululama kungakusiza ukuthi ululame ngokushesha.
- V - Ukwandisa imithambo yegazi (ukwandisa ukutholakala kwegazi): Phakathi nezigaba zakamuva zokululama, yenza imisebenzi ekhulisa ukugeleza kwegazi.
- E - Ukuzivocavoca: Ukuzivocavoca ukuze uthole amandla nokuguquguquka.
Umlayezo Wokuya Nawe Ekhaya
- Indlela ye-RICE iyindlela enhle yokusiza kuqala yokunciphisa ubuhlungu nokuvuvukala ngokushesha ngemva kokulimala.
- Kodwa-ke, ukusetshenziswa kwesikhathi eside kwalokhu kungalibazisa inqubo yokuphulukiswa kwemvelo yomzimba.
- Landela indlela ye-RICE ngosuku lokuqala noma ezimbili ngemva kokulimala, bese uqala kancane kancane ukunyakaza ngaphandle kobuhlungu ngangokunokwenzeka .
- Iqhwa kufanele lisetshenziswe imizuzu eyi-10-20 kuphela , kodwa ungalisebenzisi ngqo esikhumbeni.
- Uma unezimpawu eziyisixwayiso ezifana nobuhlungu obungabekezeleleki, ukukhubazeka, noma ukuba ndikindiki, bona udokotela ngokushesha .
- Uma welapha noma yikuphi ukulimala, kungcono ukufuna iseluleko sezokwelapha. Kuye ngohlobo lokulimala kwakho, udokotela wakho uzokweluleka ngenketho yokwelashwa efanele kakhulu kuwe.
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