Sonke siye sakhubeka amaqakala, sadonsa umsipha, noma salimaza amalungu ethu okungenani kanye empilweni yethu, akunjalo? Lezi zinto zingenzeka ngenkathi sidlala ikhilikithi, sehla izitebhisi, noma ngisho nokuhamba nje emgwaqweni. I-RICE iyindlela elula kakhulu yokusiza abantu abaningi abayisebenzisayo ukunciphisa ngokushesha ubuhlungu nokuvuvukala ozizwa ngezinye izikhathi ezinjengalezi, futhi inconywa nodokotela. Ake sibone ukuthi singakwenza kanjani kahle, futhi yimaphi amaqiniso amasha okudingeka uwaqonde ngakho?
Iyini ngempela indlela ye-RICE?
Kalula nje, i-RICE iyiqoqo lezinyathelo ezine ezisetshenziselwa ukunikeza impumuzo esheshayo ekulimaleni kwezicubu ezithambile njengemisipha yethu, imisipha, kanye nemisipha. Kuyisifinyezo esakhiwe ngokuhlanganisa izinhlamvu zokuqala zamagama amane esiNgisi.
Le ndlela ivame ukusetshenziswa ekulimaleni okufana nalokhu:
- Ukuqhekeka: Ukucindezeleka kumsipha esilungwini.
- Ukuqina: Umsipha noma i-tendon edonsiwe.
- Ukuqhekeka: Ukulimala okubangelwa ukushaya into ethile.
Lokhu kuvame ukuba ukulimala okuhlobene nezemidlalo. Kungasetshenziswa futhi ekulimaleni okuphindaphindiwe kokucindezeleka, okuwukulimala okwenzeka ngokunyakaza okuphindaphindiwe. Ngezinye izikhathi, ngisho noma kwenzeka ukulimala okukhulu njengokuphuka, indlela ye-RICE ingasiza ekulawuleni ubuhlungu nokuvuvukala kuze kube yilapho kutholakala usizo lwezokwelapha.
Zimelelani izinhlamvu ezine ku-RICE?
Kulungile, manje ake sibone ukuthi yiziphi izinyathelo ezine ezibhalwe kulezi zinhlamvu ezine i-RICE.
| Uhlamvu nencazelo | Okudingeka ukwenze kulula. |
|---|---|
| R - Ukuphumula | Phumuza ingalo noma umlenze olimele. Gwema ukubeka noma yisiphi isisindo endaweni enyakaza kakhulu. |
| I - Iqhwa (Iqhwa) | Faka iqhwa endaweni elimele. Ungasebenzisa ama-ice cubes noma iphakethe leqhwa kulokhu. |
| C - Ukucindezela (ukusebenzisa ingcindezi) | Ukuze ulawule ukuvuvukala, songa inxeba kancane ngento efana nebhandeji le-crepe. |
| E - Ukuphakama | Gcina ingalo noma umlenze olimele uphakeme ngangokunokwenzeka ngaphezu kwenhliziyo. Lokhu kungenziwa ngokubeka umcamelo phezulu. |
Ake sibheke lezi zinyathelo ngemininingwane ethe xaxa.
- Ukuphumula: Ukuphumula kuyindlela yemvelo yokusabela komzimba wethu lapho silimele. Yilapho umzimba uthola ithuba lokuqala inqubo yokuphulukisa. Uma uphinda ubeka isisindo emlenzeni olimele, kuzolibazisa inqubo yokuphulukisa futhi kungenza ukulimala kube kubi nakakhulu. Ngakho-ke, kubalulekile ukuphumula okungenani izinsuku ezimbili kuya kwezintathu zokuqala .
- Iqhwa: Lokhu kubizwa ngokuthi "i-cryotherapy". Ukusebenzisa iqhwa kubangela ukuthi imithambo yegazi endaweni inciphe, kunciphise ukugeleza kwegazi. Lokhu kunciphisa ukuvuvukala nobuhlungu. Kodwa ungalokothi ubeke iqhwa ngqo esikhumbeni . Lisonge ngendwangu encane. Lishiye cishe imizuzu eyi-10-15 ngesikhathi, bese uliphinda njalo emahoreni amabili.
- Ukucindezela: Sisebenzisa ibhandishi lokucindezela kulokhu. Lokhu kucindezela kancane isilonda ukuze kulawulwe ukuvuvukala (i-edema). Ungalibophi kahle ibhandishi. Lokhu kunganqamula ukuhamba kwegazi futhi kubangele ukungakhululeki. Uma iminwe yakho iqala ukuzizwa iluhlaza okwesibhakabhaka noma ingakhululeki, yikhulule kancane ibhandishi.
- Ukuphakama: Gcina umlenze noma ingalo yakho elimele iphakanyisiwe emicamelweni emibili noma emithathu, okungcono kube ngaphezu kwezinga lenhliziyo yakho . Lokhu kuzosiza ekunciphiseni inani legazi eligeleza endaweni elimele ngenxa yamandla adonsela phansi. Lokhu kuzosiza ekunciphiseni ukuvuvukala nanoma yibuphi ubuhlungu obungase buzwiwe.
Ingabe indlela ye-RICE ilungile ngempela? Yimiphi imibono emisha?
Nakuba sesisebenzise indlela ye-RICE iminyaka eminingi, kube nemibono ehlukahlukene ngayo muva nje. Abanye odokotela bathi ukuvuvukala kuyingxenye yenqubo yemvelo yokuphulukiswa komzimba uma ulimele. Bakholelwa ukuthi ukulawula lokhu kuvuvukala ngeqhwa namabhandishi empeleni kungalibazisa inqubo yokuphulukiswa.
Ngakho-ke, odokotela namuhla batusa indlela ye-RICE enezimo ezithile. Okusho ukuthi, kufanele uyisebenzise, kodwa qaphela ukulinganiselwa kwayo.
Izinto ezintsha okufanele uzikhumbule:
- Ukuphumula:Akuyona into enhle ukuphumula ngokuphelele izinsuku ezimbalwa. Kufanele uphumule izinsuku ezimbalwa zokuqala, bese uqala kancane kancane ukuhambisa indawo elimele kuze kube yilapho ungazizwa ubuhlungu .
- Iqhwa: Iqhwa lisetshenziswa kangcono emahoreni okuqala ayisishiyagalombili ngemuva kokulimala . Lizosiza ekulawuleni ubuhlungu kanye nokopha kwegazi uma kukhona. Kodwa-ke, ukusetshenziswa kweqhwa isikhathi eside kungaphazamisa inqubo yokuphulukisa.
- Ukucindezela: Ibhandeji alidingeki enxebeni elincane, kodwa uma kukhona ukuvuvukala okukhulu noma ukopha , kungasiza ekulilawuleni.
- Ukuphakama: Lokhu ngeke kube buhlungu. Uma kukhona ukuvuvukala okuningi, kungasiza ekunciphiseni.
Yingakho abanye odokotela bephakamisa izindlela ezintsha ezifana ne-MICE (Motion, Ice, Compression, Elevation) esikhundleni se-RICE. Bonke basikisela ukuthi ukunyakaza okulawulwayo kusiza ekwelapheni, kunokuphumula okuphelele.
Kunini lapho kufanele nakanjani sibone khona udokotela?
Ngisho noma ungafaka usizo lokuqala ekhaya usebenzisa indlela ye-RICE, kwezinye izimo, kufanele nakanjani ufune iseluleko sezokwelapha, njengoba ukulimala kwangaphakathi kungaba kubi kakhulu kunokuba kubonakala ngaphandle.
| Uma unalezi zimpawu, xhumana nodokotela ngokushesha! | |
|---|---|
| Ubuhlungu obukhulu | Ubuhlungu bukhulu kangangokuthi ngisho nemithi yokwelapha izinhlungu evamile ayikwazi ukubulawula. |
| Ubunzima bokufaka isisindo/ukunyakaza | Uma ungakwazi ukufaka isisindo emlenzeni olimele, noma uma ungakwazi ukuhambisa ingalo yakho. |
| Ukushintsha kwesimo | Uma indawo yokulimala ibonakala inethambo eliphumayo noma ikhubazekile ngendlela engavamile. |
| Ukuvuvukala okukhulu kanye nokubomvu | Uma indawo ezungeze inxeba ivuvukele kakhulu, ibomvu, futhi izwakala ishisa uma uyithinta. |
| Izimpawu ze-neurological | Ukuba ndikindiki, ukuqaqamba, noma ukulahlekelwa umuzwa endaweni yokulimala noma ngaphansi kwayo. |
Uma unalezi zimpawu, ungahlali ekhaya bese ubona udokotela ngokushesha noma uye e -Emergency Treatment Unit (ETU) yesibhedlela esiseduze.
Ingabe zikhona ezinye izindlela esikhundleni sendlela yelayisi? (INYAMA NOTHULO NOTHANDO)
Yebo. Ngemva kwamahora okuqala angu-72 okulimala, izindlela eziningana ngaphandle kwe-RICE manje ziyanconywa ukusiza inqubo yokuphulukiswa. Ezimbili kweziyinhloko yi-MEAT kanye ne-PEACE & LOVE.
Indlela yenyama
- M - Ukunyakaza: Ukunyakaza okuthambile kwandisa ukugeleza kwegazi endaweni elimele futhi kusheshise ukuphulukiswa.
- E - Ukuzivocavoca: Ngaphansi kokuqondiswa ngudokotela wezokwelapha ngomzimba, kwenziwa izivivinyo ezithile ukuze kuqiniswe indawo elimele.
- A - I-Analgesia: Ukusetshenziswa kwezinhlungu zobuhlungu ukuze kuvunyelwe ukunyakaza okunempilo, uma kudingeka ngesikhathi sokuphulukiswa.
- Ukwelashwa Oku-T: Ezinye izindlela zokwelapha zesikhathi eside, njengokwelashwa ngokomzimba, ezidingekayo ukuze umuntu alulame ngokugcwele.
Indlela Yokuthula Nothando
Lena inqubo ende enezingxenye ezimbili.
UKUTHULA (kokunakekelwa okusheshayo):
- P - Ukuvikela: Ukuvikela inxeba.
- E - Ukuphakama: Ukuphakama ukuze kuncishiswe ukuvuvukala.
- A - Gwema imithi yokulwa nokuvuvukala: Gwema ukuthatha imithi efana "ne-NSAIDs" ukuze kuvunyelwe inqubo yokuphulukiswa kwemvelo.
- C - Ukucindezela: Ukufaka ibhandishi ukulawula ukuvuvukala.
- E - Imfundo: Ukuqaphela indima yakho enkambisweni yokuphulukiswa.
UTHANDO (ngesikhathi sokuphulukiswa):
- L - Umthwalo: Kancane kancane qala ukufaka isisindo endaweni elimele.
- O - Ukuba nethemba: Ukucabanga ngendlela enhle ngokululama.
- V - Ukwandisa imithambo yegazi (ukwandisa ukuphakelwa kwegazi): Ukwandisa ukugeleza kwegazi enxebeni ngokuzivocavoca.
- E - Ukuzivocavoca: Ukuzivocavoca ukuze uthole amandla nokuguquguquka.
Umlayezo Wokuya Nawe Ekhaya
- I-RICE iyindlela yosizo lokuqala enganciphisa ubuhlungu nokuvuvukala ngokushesha uma kwenzeka ukulimala kwezicubu ezithambile (ukuqhekeka, ukucindezelwa kwemisipha).
- Le ndlela isebenza kahle kakhulu emahoreni okuqala angu-24-48 ngemva kokulimala.
- Ungenzi ngokweqile uma ufaka iqhwa noma usonga ibhandishi. Lokhu kungalibazisa inqubo yokuphulukisa.
- Uma unezimpawu eziyisixwayiso njengobuhlungu obukhulu, ukukhubazeka, noma ukuba ndikindiki, ungahlali ekhaya ubone udokotela.
- Uma kwenzeka ukulimala, kungcono ukubonisana nodokotela wakho ukuze uthole ukuxilongwa okunembile kanye nohlelo lokwelashwa.
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