Wake wakhubeka embotsheni, wawela emgwaqweni, noma wagingqika ngokuzumayo ngenkathi wehla ezitebhisini? Ingabe uke waba nobuhlungu obukhulu obakwenza wamemeza, "Ah..." kwathi iqakala lakho lavuvukala laphenduka laba luhlaza okwesibhakabhaka? Lokhu yilokho sonke esikwazi ngokuthi 'iqakala eliqhekekile'. Nakuba kuvame kakhulu, kungaholela ezinkingeni zesikhathi eside uma kunganakekelwa kahle. Ngakho-ke, ungesabi, ake sixoxe ngakho konke ngamagama alula.
Kusho ukuthini ngempela ukukhuhla iqakala?
Kalula nje, kunezicubu eziqinile ezixhumanisa amathambo (amathambo emilenze) emaqakaleni ethu futhi zisize ekugcineni ilunga lizinzile. Lezi zibizwa ngokuthi ama-ligaments . Lapho umlenze wakho ugoba ngokuzumayo ngaphakathi noma ngaphandle, noma ugoba, la ma-ligaments anganwebeka ngaphezu kwemingcele yawo, noma ngezinye izikhathi adabuke. Yilokho esikubiza ngokuthi ukuklwebheka kweqakala.
Cabanga ngakho njengebhande lerabha. Ungayidonsa ngendlela evamile. Kodwa kwenzekani uma uyidonsa kanzima kakhulu ngokuzumayo? Inwebeka kakhulu noma iphuka. Kwenzeka into efanayo nasezibophweni zethu.
Ingabe ukuklwebheka nokuphuka kwethambo kuyinto efanayo?
Yebo, lokhu kuyinto abantu abaningi abayididayo. Lezi yizimo ezimbili ezihluke ngokuphelele.
Ukuphuka kweqakala kuwukulimala kwemisipha. Ukuphuka kweqakala kuwukuphuka noma ukuphuka kwethambo eqakaleni.
Kodwa njengoba izimpawu zakho kokubili zifana kakhulu—ubuhlungu obukhulu, ukuvuvukala, kanye nokudumba—kungaba nzima ukubona umehluko ekuqaleni. Yingakho kubalulekile ukubona udokotela ukuze uthole ukuthi kwenzekani ngempela.
| Isimo | Kalula nje... | Isikhathi sokuphulukiswa |
|---|---|---|
| Ukukhubeka kweqakala | Ukwelula noma ukudabuka kwemisipha ebamba amathambo ndawonye. | Ngokuvamile iphola ngokushesha (amasonto amabili kuya kwayi-12). |
| Ukuphuka kweqakala | Ukuphuka noma ukuklwebheka kwethambo eqakaleni. | Kuthatha isikhathi eside ukuphulukiswa (amasonto ayisithupha noma ngaphezulu). |
Kunezigaba ezintathu eziyinhloko ze-uluk.
Odokotela bahlukanisa lesi simo ngezigaba ezintathu eziyinhloko (amabanga), kuye ngokuthi imisipha yakho yonakele kangakanani. Kubalulekile ukuthi nawe ukwazi lokhu.
| Ibanga | Kwenzekani kuBandhani? | Indlela ozizwa ngayo |
|---|---|---|
| Ibanga 1 (Elincane) | Ukubopha akunwebeki kahle noma kunokudabuka okuncane kakhulu. | Kukhona ukuvuvukala okuncane eqakaleni lami. Kubuhlungu kancane uma ngilithinta. |
| Ibanga lesi-2 (Eliphakathi) | Isibopho sidabukile, kodwa asikaphuki ngokuphelele. | Umlenze uvuvukele kakhulu futhi ubuhlungu kakhulu uma ngiwushukumisa. Kunzima kancane ukuhamba. |
| Ibanga lesi-3 (Elinzima) | Isibopho sidabukile ngokuphelele (siphukile). | Kukhona ukuvuvukala okukhulu nobuhlungu. Angikwazi ngisho nokubeka umlenze wami phansi. |
Ziyini izimpawu zokuthi iqakala likhubekile?
- Ubuhlungu: Kuzwakala ubuhlungu obukhulu, ikakhulukazi uma ubeka isisindo emlenzeni.
- Kubuhlungu uma kuthintwa: Kubuhlungu uma kuthintwa eqakaleni.
- Ukuvuvukala: Iqakala livuvukile.
- Ukuphuka/ukuluhlaza okwesibhakabhaka: Ngezinye izikhathi kuba luhlaza okwesibhakabhaka, njengomgwaqo onamanxeba.
- Ubunzima bokuhamba:Kuba nzima noma akunakwenzeka ukuhamba ngezinyawo zakho phansi.
Into engcono kakhulu ongayenza ekhaya uma ukhubeka umlenze: Indlela ye-PRICE
Kukhona indlela yosizo lokuqala ebaluleke kakhulu ongayilandela phakathi namahora okuqala angu-24-48 okukhubeka kweqakala. Lokhu kubizwa ngokuthi indlela ye-PRICE . Uma kwenziwa kahle, kunganciphisa kakhulu ubuhlungu nokuvuvukala futhi kukusize ululame ngokushesha. Ake sibheke ukuthi lezi zinhlamvu ezinhlanu ze-PRICE zimeleni.
| Incwadi | Incazelo | Okufanele ngikwenze |
|---|---|---|
| P - Ukuvikelwa | Ukuvikela indawo elimele ekulimaleni okwengeziwe. | Yeka ukubekezela emlenzeni wakho. Sebenzisa izinduku zokusibekela uma kudingeka. Uma udokotela wakho ekuncoma, faka i-splint noma i-brace. |
| R - Ukuphumula | Ukuphumula umlenze. | Yeka ukuhamba, ukugijima, ukugxuma, njll. ngokuphelele. Gwema ukusebenzisa imilenze yakho ngangokunokwenzeka. |
| I - Iqhwa (Iqhwa) | Ukufaka umkhuhlane ukuze kuncishiswe ukuvuvukala nobuhlungu. | Beka ama-ice cubes esikhwameni sepulasitiki, ugoqe ngethawula elincane, bese ulibeka eqakaleni elivuvukele imizuzu eyi-15-20. Yenza lokhu njalo emahoreni ama-2-3. Ungalokothi ubeke iqhwa ngqo esikhumbeni. |
| C - Ukucindezela | Ukufaka ibhandishi ukulawula ukuvuvukala. | Bopha ibhandeji elithambile kancane eqakaleni elivuvukele, uqiniseke ukuthi aliqinile kakhulu. Ungalifaki ngokuqinile kangangokuthi linqamule ukuhamba kwegazi futhi libangele ukungakhululeki emlenzeni. |
| E - Ukuphakama | Phakamisa umlenze ukuze unciphise ukuvuvukala. | Uma uhleli noma ulele phansi, phakamisa imilenze yakho ngemicamelo embalwa bese uyigcina ingaphezu kwezinga lenhliziyo yakho. Lokhu kuzosiza ekunciphiseni ukuvuvukala. |
Kunini lapho kufanele nakanjani sibone khona udokotela?
Iningi lamanxeba amancane liyaphola ngendlela ye-PRICE. Kodwa-ke, kwezinye izimo, iseluleko sezokwelapha siyadingeka.
Uma ungakwazi ukuhamba umlenze wakho uphansi, uma ubuhlungu nokuvuvukala kuba kubi kakhulu ngemva kwamahora angu-24-48, noma uma usola ngisho nokuncane ukuthi unethambo eliphukile, kufanele nakanjani ubone udokotela noma uye eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela esiseduze.
Udokotela uzohlola umlenze wakho, futhi uma kudingeka, athathe i-X-ray ukuze anqume ukuthi ithambo liphukile noma likhumukile. Ngokusekelwe kulokho, uzokunikeza ukwelashwa okufanele kakhulu.
Yini enye oyenzayo njengokwelashwa?
- Iziqeda-zinhlungu: Udokotela wakho angase akunike imithi engeyona eye-steroidal elwa nokuvuvukala (ama-NSAID), njenge- ibuprofen, ukunciphisa ubuhlungu nokuvuvukala. Njalo thatha imithi njengoba nje udokotela wakho ekuyalele.
- Ukwelashwa Komzimba: Ngemva kokuba ukugoba kwakho sekupholile, udokotela wakho angase akuncome ukuthi ubonane nodokotela wezokwelapha ngokomzimba ukuze akusize uthole amandla, ukuguquguquka, kanye nokulinganisela eqakaleni lakho. Lokhu kubaluleke kakhulu kubadlali. Uma ungazenzi lezi zivivinyo kahle, kungenzeka ukuthi uzogoba iqakala lakho kaningi esikhathini esizayo.
- Ukuhlinzwa: Ukuhlinzwa akuvamile ukudingeka uma kuhlubuka iqakala. Kudingeka kuphela ezimweni lapho kunomonakalo omkhulu emithanjeni, ukungazinzi okungapheli, noma ezinye izindlela zokwelapha ezihlulekile.
Kuthatha isikhathi esingakanani ukuphola? Ngingakuvimbela kanjani ukuklwebheka ukuthi kungaphinde kwenzeke?
Isikhathi sokuphulukiswa sincike ebunzimeni (ibanga) bokuklwebheka kwakho.
- Ibanga 1 (Elincane): Lingaphola cishe emasontweni angu-1-2.
- Ibanga lesi-2 (Eliphakathi):Kungathatha cishe amasonto amathathu kuya kwayisithupha.
- Ibanga lesi-3 (Elinzima): Kungathatha amasonto ayisithupha kuya kwayi-12 noma ngaphezulu ukuze ululame ngokuphelele.
Into ebaluleke kakhulu ukunikeza imisipha yeqakala isikhathi esidingekayo sokuphulukiswa ngokuphelele, kunokuba ibuyele emisebenzini evamile ngokuzumayo (ikakhulukazi kwezemidlalo) ngoba nje ubuhlungu sebuphelile.
Ukuze uvimbele ukuklwebheka ukuthi kungaphinde kwenzeke, yenza lezi zinto:
- Ukuzivocavoca okufanele: Yenza izivivinyo njengoba nje kunconywe udokotela wakho noma uchwepheshe wezokwelapha umzimba. Lokhu kuzoqinisa imisipha ezungeze iqakala lakho.
- Izicathulo ezinhle: Gqoka izicathulo ezifanele umsebenzi wakho futhi zinikeze ukusekelwa okuhle kweqakala.
- Qaphela: Uma uhamba noma ugijima, qaphela izindawo ezingalingani emgwaqweni, njengemigodi namatshe.
- Ukuzifudumeza: Zifudumeze kahle ngaphambi kokwenza noma yimuphi umsebenzi noma umdlalo.
- Phumula: Phumula uma uzizwa ukhathele. Ukukhathala kwandisa ingozi yezingozi.
Umlayezo Wokuya Nawe Ekhaya
- Ukuphuka kweqakala kuwukudonseka noma ukudabuka kwemisipha exhumanisa amathambo. Lokhu kuhlukile ekuqhekekeni.
- Kubaluleke kakhulu ukulandela indlela ye-PRICE (Ukuvikelwa, Ukuphumula, Iqhwa, Ukucindezela, Ukuphakama) zingakapheli amahora angu-24-48 okuqala ngemuva kokulimala.
- Uma ubuhlungu bukhulu kangangokuthi awukwazi ukubeka umlenze wakho phansi, futhi ukuvuvukala nobuhlungu kuqhubeka nokwanda, qiniseka ukuthi ubona udokotela .
- Nika imisipha isikhathi sokuphulukiswa ngokuphelele. Ungaqhubeki nemisebenzi evamile ngokushesha nje lapho ubuhlungu buphela.
- Ngemva kokululama, ukwenza izivivinyo eziqinisa imisipha ezungeze iqakala kungasiza ekuvimbeleni ukuklwebheka esikhathini esizayo.
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