Ingabe nawe uyalimala emisipheni nasemisipha? Ake sifunde ngqo (ngokulimala kwezicubu ezithambile)!

Empilweni yethu yansuku zonke, ngezinye izikhathi ngokuwa okuncane, ngenkathi sidlala imidlalo, noma lapho siqhubeka nokwenza uhlobo olufanayo lomsebenzi, ezinye izingxenye zomzimba wethu ziqala ukubuhlungu, akunjalo? Ngezinye izikhathi leyo ngxenye iyavuvukala, iphenduke ibe luhlaza okwesibhakabhaka, futhi ibuhlungu kakhulu kangangokuthi asikwazi ngisho nokunyakaza izitho zethu zomzimba. Yilokho okungenzeka ngezikhathi ezinjengalezi, okubizwa ngokuthi ' Ukulimala Kwezicubu Ezithambile'. Ngakho-ke namuhla, ake sixoxe ngalokhu ngokuningiliziwe, njengokungathi sitshela umngane.

Kuyini lokhu kulimala kwezicubu ezithambile?

Kalula nje, ukulimala kwezicubu ezithambile ukulimala kwezicubu ezithambile ezizungeze amathambo emzimbeni wethu. Lezi zicubu ezithambile yizo ezisekela uhlaka lwethu lwamathambo futhi zisize ukuthi luhambe kahle. Cabanga ngezinto ezifana nemisipha yethu, imisipha (lezi yizakhiwo ezifana nebhande ezixhuma imisipha namathambo), kanye nemisipha (lezi yizakhiwo ezifana nebhande ezibamba amalunga ndawonye futhi zisize ukuwagcina ezinzile).

Lezi zicubu zingalimala uma wenza umsebenzi womzimba noma engozini. Amandla amakhulu angazelelwe angabangela ukulimala okubuhlungu , kanti ukulimala kokucindezeleka okuhlala isikhathi eside, okuphindaphindiwe kungabangela ukulimala kokucindezeleka okuphindaphindiwe . Kodwa ungakhathazeki, ukulimala okuningi kwezicubu ezithambile kuyaphola ngokuhamba kwesikhathi nokuphumula okuhle.

Yiziphi izinhlobo eziyinhloko zokulimala kwezicubu ezithambile?

Lokhu kulimala kungahlukaniswa ngezinhlobo ezimbili eziyinhloko. Eyokuqala ukulimala okukhulu, okwenzeka ngokuzumayo . Enye ukulimala kokucindezeleka okuphindaphindiwe, okwenzeka ngokuhamba kwesikhathi futhi okubangelwa ukusetshenziswa okuphindaphindiwe .

Ukulimala kwezicubu ezithambile okubukhali

Lokhu ukulimala okwenzeka ngokuzumayo.

• Ukucindezeleka Kwemisipha: Lokhu kwenzeka lapho imisipha emzimbeni wakho yeluliwe kakhulu noma idabuke. Lokhu kungenzeka uma udonsa imisipha kakhulu noma uma uyidonsa isikhathi eside kakhulu. Isibonelo, uma udonsa imisipha emlenzeni wakho ngokuzumayo ngenkathi udlala ikhilikithi, ungase uyidonse. Imisipha ingadonswa ngokunyakaza okungazelelwe ngamandla amakhulu noma ngokunyakaza okuqhubekayo ngamandla aphakathi. Ukucindezeleka kwesisu kanye nokucindezeleka kwe-hip flexor kuyizingozi ezivamile kubasubathi. I-tendon exhuma imisipha nethambo nayo ingadonswa noma idabuke ngale ndlela.

• Ukuqhekeka : Ukuqhekeka kuwukudabuka kwe-ligament ebamba ijoyinti ndawonye. Le misipha ixhuma futhi izinzise imisipha namathambo ejoyintini. Uma ijoyinti licindezelwa ngaphezu kobubanzi balo obujwayelekile bokunyakaza, le misipha inganwebeka, idabule, futhi ibuthakathaka ijoyinti. Isibonelo, "ungacindezela iqakala lakho" uma ugoqa iqakala lakho, noma "ungacindezela isihlakala sakho" uma uwa bese ushaya isandla sakho.

• Ukuqhekeka: Ukuqhekeka yilokho esikubona njengokulimala . Lokhu kwenzeka lapho imithambo yegazi emincane ngaphansi kwesikhumba iphuka, okubangela ukuba igazi elincane liphume, okubangela ukuba isikhumba sishintshe umbala. Ukushaywa kanzima kungaphula imithambo yegazi ekujuleni kwezicubu zakho ezithambile, okuhlanganisa nemisipha yakho. Ukuqhekeka kwemisipha kungase kungabonakali, kodwa kubuhlungu futhi kuthatha isikhathi eside ukuphola. Uma kungapholi kahle, ngezinye izikhathi kungabangela izinkinga zesikhathi eside.

Ukulimala okuphindaphindiwe kokucindezeleka

Lokhu ukulimala okukhula kancane kancane ngenxa yokuphindaphinda okuqhubekayo kokunyakaza okufanayo.

• I-Tendonitis : I-Tendonitis ukuvuvukala nokuvuvukala komsipha. Kunezimbangela eziningana zalokhu, kodwa imbangela eyinhloko ukucindezeleka okuphindaphindiwe kumsipha. Lokhu kubangela ukudabuka okuncane kakhulu emicu yemisipha engabonakali ngamehlo enyama. Uma umsipha usuvuvukile ngale ndlela, udinga isikhathi nokuphumula ukuze ululame. I-tendonitis yesikhathi eside ingaholela nasekushintsheni okuhlala njalo kumsipha (tendinopathy).

• I-Bursitis : I-Bursitis ukuvuvukala nokuvuvukala kwe-bursae yakho, okuyizikhwama zezicubu ezithambile phakathi kwamathambo akho nezinye izicubu. Lawa ma-bursae asebenza njengemicamelo phakathi kwamathambo akho nezinye izicubu, enciphisa ukungqubuzana futhi emunca ukushaqeka ngesikhathi sokunyakaza. Uma lawa ma-bursae ecindezeleka kakhulu noma ecasuka, angavuvukala kabuhlungu. Lokhu kuvame kakhulu ezindololwaneni nasemadolweni. I-Bursitis ingenzeka futhi nge-tendonitis.

Lokhu kulimala kwezicubu ezithambile kungaba kubi kangakanani?

Ukulimala kwezicubu ezithambile okubukhali kungahluka kusukela kokuncane kuya kokubi kakhulu . Udokotela angase ahlukanise ukulimala kwakho ngokuthi "izinga lokuqala, izinga lesibili noma izinga lesithathu".

• Uma kucindezelwa noma kuklwebheka ngezinga lokuqala , izicubu "ziyadonseka" kuphela, hhayi ziklebhukile.
• Ukulimala kwesigaba sesibili yilapho ingxenye yezicubu idatshuliwe khona.
• Ukulimala kwesigaba sesithathu kusho ukuthi izicubu seziklebhukile ngokuphelele .

Nakuba ukulimala okuningi kwezicubu ezithambile kuphola ngokuhamba kwesikhathi, ukulimala kwebanga lesi-3 kungadinga ngisho nokuhlinzwa .

Futhi, yize ukucindezeleka kwemisipha kuphola ngokwako ngokuhamba kwesikhathi, ukucindezeleka okukhulu kakhulu kungabangela izinkinga ezengeziwe ngenxa yokuvuvukala ngokweqile. Lezi zinkinga zingadinga ukwelashwa okukhethekile kanye nesikhathi eside sokululama. Ukulimala okusetshenziswa ngokweqile kuvame ukuphola uma uyeka umsebenzi ocasula izicubu. Kodwa-ke, uma uqala ukwenza umsebenzi ofanayo ngokushesha kakhulu, kungaba ukulimala okungapheli futhi kubangele umonakalo wesikhathi eside.

Ziyini izimpawu zalesi sifo sezicubu ezithambile?

Kulezi zinkingaUphawu oluvame kakhulu ubuhlungu . Ngokuvamile luhambisana nokuvuvukala. Ukuvuvukala kuyisibonakaliso sokuvuvukala. Lokhu kuyindlela umzimba wakho osabela ngayo ekulimaleni. Kuthumela igazi elengeziwe kanye nezinsiza endaweni ukuze kusizwe silulame. Kodwa ukuvuvukala kungakwenza ungakhululeki.

Ezinye izimpawu ezingaba khona yilezi:

• Ukuqina kanye nokwehla kwebanga lokunyakaza (isb., ubunzima bokuphakamisa ingalo).
• Ubunzima bokunyakaza noma ukubeka isisindo engxenyeni yomzimba elimele.
• Uma imithambo yegazi iphukile, kuzovela ubuluhlaza obubonakalayo .
• Uma inzwa yonakele, kungase kube nokungezwani noma ukuthuthumela .

Yiziphi izimbangela zokulimala kwezicubu ezithambile?

Kunezimbangela ezimbili eziyinhloko zokulimala noma ukulimala kwezicubu ezithambile: ukucindezeleka okuphindaphindiwe kanye nokulimala .

• Ukuqhekeka kungenzeka ngenxa yokushaywa ngqo, ukuwa, noma ukushayisana.
• Ukunyakaza okungazelelwe kokugxuma noma ukudonsa okubukhali okuningana kungabangela ukuba imisipha noma imisipha idonswe (ukucindezeleka) noma i-ligament idonswe (ukuqina).

Ukulimala kwezicubu ezithambile kuhlukile ekulimaleni kwamathambo. Kodwa ngezinye izikhathi lokhu kokubili kungenzeka ndawonye. Isibonelo, uma ithambo liphukile noma liphuma endaweni yalo , izicubu ezithambile ezizungezile nazo zingalimala. Ukulimala kwethambo cishe yikona okubonakala kakhulu, kodwa kungase kube nomonakalo kwezicubu ezithambile.

Yiziphi izinkinga ezingaba khona ngenxa yokulimala kwezicubu ezithambile?

Uma lezi zinkinga zingelashwa kahle, kungase kube nezinkinga ezithile.

Izinkinga ezisheshayo:

• Ukulimala kwemithambo yegazi : Imivimbo noma imivimbo eminingi ibangelwa ukulimala kwemithambo yegazi emincane, okubangela ukuba kuphume igazi elincane. Kodwa-ke, ezimweni ezimbi kakhulu, imithambo yegazi ingalimala kakhulu. Lokhu kungaholela ekuphumeni kwegazi okukhulu kwangaphakathi (ukopha) noma ukuncipha kokunikezwa kwegazi ezicutshini (ischemia) .
• Ukulimala kwemizwa : Ukulimala okubangela ukulimala kwezicubu ezithambile kungabangela ukulimala kwemizwa okwesikhashana okubizwa ngokuthi i-neuropraxia . Lokhu kungaphazamisa okwesikhashana izimpawu zokuzwa kanye nokuhamba phakathi kobuchopho nengxenye yomzimba elimele. Ukuvuvukala okubangelwa yi-tendonitis noma i-bursitis kungacindezela imizwa, kuyithinte.
• I-Compartment syndrome : Lokhu ukuvuvukala okukhulu okwenzeka ngaphakathi kwe-muscle compartment (iqembu lemisipha eboshwe nge-membrane ebizwa ngokuthi i-fascia). Kubuhlungu kakhulu futhi kunganqamula ukugeleza kwegazi emisipheni. Kungadingeka ukuhlinzwa okuphuthumayo ukuze kuncishiswe ingcindezi.

Izinkinga zesikhathi eside ezingase zenzeke ngenxa yokuphulukiswa okungalungile:

• Ukugoba : Kungase kudingeke ugcine indawo ethintekile ingashukumi kuze kube yilapho ukulimala kuphola. Kodwa-ke, uma uhlala ungashukumi isikhathi eside kakhulu, izicubu ezithambile zingaqina futhi zigobe, mhlawumbe unomphela. Udokotela wakho angase akunikeze izivivinyo ezikhethekile zokwelapha ngokomzimba ukusiza ekuvimbeleni lokhu.
• Ukungazinzi kwamalunga : Ukukhubeka okungapholi kahle kungenza ilunga lakho lingaqini, okwenza kube lula ukuthi likhubeke futhi. Ukukhubeka okukhulu kungadinga ukuhlinzwa ukuze kulungiswe lokhu. Okunye ukulimala kwezicubu ezithambile okungapholi kahle kungathinta ilunga ngokushintsha isisindo kanye nokucindezela ezicutshini ezilisekelayo.
• Ukuvuvukala Okungapheli : Ukulimala okungapheli okungapholi kahle kungaholela ku-tendonitis noma i-bursitis engapheli. Lokhu kungabangela ubuhlungu obungapheli futhi ekugcineni kuholele ekulimaleni kwezicubu ezithambile isikhathi eside. Izicubu zakho zingaba buthakathaka, ziqine, futhi zingasasebenzi kahle. Lobu buthakathaka bungaholela nasekuqhekekeni kwezicubu .
• Ukuqina kwezicubu ezithambile : Ukulimala okukhulu kwezicubu ezithambile kungabangela ukwakheka kwezicubu zethambo ngaphakathi kwezicubu zakho ezithambile. Ama-Myositis ossificans ( izicubu zethambo ezakha emisipheni) angenzeka ngemva kokulimala kwemisipha. Ama-Enthesophytes ( ama-bone spurs) angenzeka ngemva kwe-tendonitis.

Odokotela bazixilonga kanjani lezi zinkinga zezicubu ezithambile?

Udokotela uzokuhlola ukulimala kwakho ngokomzimba futhi akubuze imibuzo mayelana nokuthi kwenzeke kanjani nokuthi hlobo luni lokucindezeleka okungenzeka ukuthi lubangele. Ngezinye izikhathi, ukuhlolwa kwezithombe kungadingeka ukuze kubhekwe ukulimala ngokuningiliziwe nokuhlola ukulimala okwengeziwe noma izinkinga. I-MRI scan ingabonisa umonakalo wezicubu ezithambile ngokucacile.

Yiziphi izindlela zokwelapha ezingcono kakhulu zokulimala kwezicubu ezithambile?

Ukulimala okuningi kwezicubu ezithambile kungelashwa ngokwelashwa okulula kwasekhaya (`ukunakekelwa okulondolozayo`). Akuvamile kakhulu, ukulimala okukhulu kungadinga ukuhlinzwa. Uma ucabanga ukuthi ulimale kakhulu, noma uma unezimpawu eziyingozi njengobuhlungu obandayo, ukungazweli, noma ukuquleka, iya ekamelweni eliphuthumayo (`ER`) . Kuhlale kungumqondo omuhle ukubona udokotela ukuze uthole iseluleko, ngisho noma ulimele kancane.

Ukwelashwa okulula kokulimala kwezicubu ezithambile kufaka phakathi ama-painkiller kanye nemikhuba ejwayelekile njengendlela ye-RICE (noma isibuyekezo sayo esisha, indlela ye-PRICE ). Le `PRICE` imele `Isivikelo`, `Ukuphumula`, `Iqhwa`, `Ukucindezelwa`, kanye `Ukuphakanyiswa`.Muva nje, odokotela bethule nomkhuba omusha obizwa ngokuthi UKUTHULA NOTHANDO ukuze uqondise inqubo yakho yokuphulukiswa ngemva kwezinsuku ezimbalwa zokuqala.

Indlela yokwelapha ye-PRICE

I-`RICE` isifinyezo esaziwayo esisetshenziselwa ukwelapha ukulimala kwemisipha okubukhali. I-`PRICE` iyisibuyekezo esisha kuyo.

Lokho kusho ukuthi:

• P - Isivikelo : Ukuze uvikele inxeba lize liphole, kungadingeka ugqoke i-cast, i-brace, noma i-splint .
• R - Ukuphumula : Ukuphumula kuyinto ebaluleke kakhulu ekwelapheni noma yikuphi ukulimala kwemisipha namathambo.
• I - Iqhwa: Ukusebenzisa iqhwa kungasiza ekunciphiseni ubuhlungu nokuvuvukala. Faka iphakethe leqhwa cishe imizuzu engama-20.
• C - Ukucindezela : Ukufaka ibhandishi elinwebekayo nxazonke kwezicubu ezithambile kunganciphisa ukuvuvukala nokopha.
• E - Ukuphakama : Ukuphakamisa inxeba ngenkathi uphumule kungasiza ekunciphiseni ukopha nokuvuvukala.

Indlela yokwelapha i-PEACE kanye noTHANDO

Lesi sifinyezo eside, esithi `UKUTHULA NOTHANDO`, sinikeza isiqondiso esengeziwe sezigaba zakamuva zenqubo yakho yokuphulukiswa.

UKUTHULA kusho:

• P - Isivikelo : Vikela inxeba lize liphole.
• E - Ukuphakama : Ukuphakamisa indawo elimele kunciphisa ukugeleza kwegazi nokuvuvukala.
• A - Gwema imithi yokulwa nokuvuvukala : Odokotela manje batusa ukusebenzisa imithi yokunciphisa ubuhlungu engavuvukali , njenge- acetaminophen noma i-arnica, ezinsukwini zokuqala ezimbalwa zokululama.
• C - Ukucindezela : Ibhandeji elinwebekayo lifakwa nxazonke kwezicubu ezithambile ukuze kuncishiswe ukuvuvukala nokopha.
• Imfundo E : Lokhu kusikhumbuza ukuthi odokotela kufanele bakufundise ngendima yakho enkambisweni yakho yokululama. Ngokukhethekile, kufanele bakukhuthaze ukuthi uthathe indima esebenzayo kunokuba ube ngumuntu ongenzi lutho .

Futhi uTHANDO lusho ukuthi:

• L - Umthwalo : `Umthwalo` ukubuyela kancane kancane komthwalo womshini (isisindo noma ingcindezi) endaweni elimele. Udokotela wakho angakudlulisela kudokotela wezokwelapha ngokomzimba ukuze akuqondise kule nqubo.
• O - Ithemba : Ucwaningo luthole ukuthi indlela enhle yokululamaUkuba nesimo sempilo yengqondo kungathinta isibikezelo sakho sokululama. Kholelwa emandleni akho okululama, futhi ungayinaki impilo yakho yengqondo ngesikhathi sokululama kwakho.
• V - Ukwandisa Imithambo yegazi : Lokhu kubhekisela ekwandiseni ukugeleza kwegazi ezicutshini zakho ezilimele. Nakuba iqhwa kanye nokucindezelwa kungasetshenziswa ukunciphisa ukugeleza kwegazi ezigabeni zokuqala, ukugeleza kwegazi okwandisiwe kungasiza ekwelapheni ukulimala kamuva.
• E - Ukuzivocavoca : Ukwelashwa ngokomzimba kungasiza ekubuyiseleni amandla nokuguquguquka kwezicubu zakho ezibuthakathaka. Lokhu kungasiza ekuvimbeleni ukulimala kabusha lapho ubuyela emsebenzini, ikakhulukazi emalungeni angazinzile.

Kuthatha isikhathi esingakanani ukuthi ukulimala kwezicubu ezithambile kuphole?

Ukulimala kwezicubu ezithambile kungathatha noma yikuphi kusukela emavikini ambalwa kuya ezinyangeni ezimbalwa ukuze kuphole. Kuya ngokuthi ukulimala kukhulu kangakanani. Udokotela wakho ungumuntu ongcono kakhulu ukukutshela ukuthi kuzothatha isikhathi esingakanani. Ukulandela imiyalelo kadokotela wakho ngesikhathi sokululama kwakho kuzokusiza ukuthi kuhambe kahle. Uma uqala ukuzivocavoca ngokushesha kakhulu, izicubu zakho zingase zilimale futhi. Kodwa uma ulinda isikhathi eside kakhulu ukuze uqale ukunyakaza futhi, ukululama kwakho kungathatha isikhathi eside.

Lokhu kulimala kwezicubu ezithambile kungavinjelwa kanjani?

Ukulimala okuningi kuyizingozi, futhi kunzima ukuzivimbela ngokuphelele. Kodwa abanye abantu basengozini enkulu yokuthola ukulimala kwezicubu ezithambile kunabanye. Uma ungomunye wabo, unganciphisa ingozi yakho ngokulungiselela okuncane.

Izici eziyingozi zokulimala kwezicubu ezithambile yilezi:

• Ukuzibandakanya kwezemidlalo nokuqeqeshwa ngokomzimba.
• Imisebenzi edinga uhlobo olufanayo lokunyakaza.
• Imishini noma izindawo zokusebenza ezingaklanywanga kahle.
• Ukuba matasa ngokuzumayo ngaphandle kokuba matasa.

Ukuze unciphise ingozi yokulimala kwezicubu ezithambile, khumbula lezi zinto:

• Yelula imisipha yakho kahle ngaphambi kokuyisebenzisa nangemva kokuma amahora amaningi.
• Ngaphambi kokuqala ukuqeqeshwa noma ukwenza uhlobo olufanayo lomsebenzi , lungisa indlela yakho yokusebenza.
• Qiniseka ukuthi amathuluzi akho nendawo osebenzela kuyo ihlanzekile, iphephile, futhi ilungele ukusetshenziswa .
• Lalela umzimba wakho kanye nemikhawulo yawo. Yeka uma ikutshela ukuthi "sekwanele."

Ukulimala kwezicubu ezithambile kungaba kubi njengokulimala kwamathambo. Futhi kungathatha isikhathi esifanayo ukuphulukiswa, uma kungesona isikhathi eside. Lokhu kungaba nzima ukukuqonda nokuchazela abanye, ikakhulukazi uma wena nabanye nifuna ukukubona ubuyela emsebenzini ngokushesha. Kodwa ungasheshi inqubo yakho yokululama. Kuthatha isikhathi, ukuvuselelwa okuhamba kancane, okuhleliwe, kanye nomsebenzi omningi ukubuyisela lezi zicubu esimweni esijwayelekile. Kodwa kuyafaneleka. Umzimba wakho uzokubonga.

Okokugcina, izinto ezibaluleke kakhulu okufanele uzikhumbule

Ngakho-ke, ukulimala kwezicubu ezithambile akulona ihlaya. Ngisho nokuphuka okuncane noma ukuklwebheka, uma kungelashwa kahle futhi kungelashwa kahle, kungaba yinkinga enkulu kamuva.

• Ungabunaki ubuhlungu noma ukuvuvukala. Ngisho noma kubonakala kuyinto encane, kungaba ukuqala kwesimo esibucayi.
• Khumbula indlela yokwelapha ye-PRICE . Lokho kusho ukuvikela, ukuphumula, iqhwa, ukucindezela, kanye nokuphakama.
• Landela imiyalelo kadokotela wakho ngqo. Ngisho noma ucabanga ukuthi uzolulama ngokushesha, nikeza umzimba wakho isikhathi osidingayo ukuze ululame.
• Zenze umkhuba wokufudumala ngaphambi kokuqala ukuzivocavoca bese uphola ngemva kokuqeda.
• Yenza indawo yakho yokusebenza kanye nemishini oyisebenzisayo ibe nempilo emzimbeni wakho.

Uma unakekela lezi zinto, uzokwazi ukuzivikela ekulimaleni kwezicubu ezithambile ngezinga elikhulu futhi ululame ngokushesha uma ulimala. Hlala uphilile!

ukulimala kwezicubu ezithambile , ukuklwebheka, ukukhandleka, ukudumba, ukwelashwa kwe-PRICE, ukwelashwa kwe-PEACE kanye ne-LOVE, i-tendonitis