Ingabe unenxeba ethangeni lakho? (Ukuqunjelwa Kwethanga) Ungakhathazeki, ake sixoxe ngalokhu ngokuningiliziwe!

Wake waba nokulimala okukhulu noma ubuhlungu endaweni yakho yethanga ngenkathi udlala, ugijima, ugxuma, noma engozini? Ngezinye izikhathi lokhu kulimala kuyaphola ngokwako ezinsukwini ezimbalwa, kodwa okunye ukukhubazeka kungaba kubi kakhulu futhi kuthathe isikhathi eside ukuphola. Ngakho-ke, namuhla sizoxoxa ngokuthi lokhu kulimala ethangeni kuyini, uma sizokhuluma ngokwezokwelapha, `(Ukuqunjelwa Kwethanga)`, ukuthi kungaba kubi kangakanani, nokuthi kwelashwa kanjani ngqo.

Kuyini Ukuqunjelwa Kwethanga?

Kalula nje, igama lesiNgisi elithi "contusion" lisho ukuphuka . Ukuphuka kwethanga kuwukulimala kwemisipha nezicubu engxenyeni engenhla yomlenze wakho, okungukuthi, indawo yethanga. Lokhu kuphuka kungaba kuncane kakhulu ngezinye izikhathi, kube luhlaza okwesibhakabhaka. Kodwa ngezinye izikhathi kungaba kubi kakhulu, kube yinxeba elikhulu. Kodwa esikhathini esiningi, lokhu kuphuka kungaphola ngokushesha ngokwelashwa okulula ekhaya.

Lolu hlobo lokulimala luvame ukwenzeka uma kukhona ukushaywa okuqondile, okunzima endaweni yethanga. Cabanga udlala umdlalo ofana ne-rugby noma ibhola lezinyawo, noma uprakthiza i-kickboxing. Emidlalweni enjalo, kunezinto eziningi ezithintana futhi ezithintayo, ngakho amathuba okulimala ethangeni aphezulu.

Lokhu kuphuka kuthinta kanjani umzimba wakho?

Ukucindezeleka kwemisipha yemisipha empeleni kuwukuqhekeka kwegazi (i-hematoma) noma ukulimala eqenjini lemisipha ye-quadriceps ngaphambili kwethanga lakho. Ama-quadriceps akhiwe ngemisipha emine. Umsebenzi wawo oyinhloko ukwelula idolo lakho nokugoba inqulu yakho. Ngakho-ke, lapho le misipha yonakele, ungase ube nobunzima bokugoba noma ukwelula idolo lakho, noma ukuhambisa inqulu yakho, futhi ungase uzwe ubuhlungu.

Abanye abantu abanezibazi emathangeni bangase babe nezinye izinkinga ngalokhu okulandelayo:

• Igazi noketshezi kungaqoqana eduze kwethambo elilimele, okubangela ukuphuka kwethambo .
• Ngezinye izikhathi ithambo lingaphuka (ukuphuka kwethambo) .
• Imicu yemisipha ingadabuka futhi ichotshozwe (izicubu zemisipha ezichotshoziwe) .
• Isimo esibucayi kancane sibizwa ngokuthi i-Myositis Ossificans . Yilapho izicubu ezintsha zamathambo ziqala ukwakheka khona lapho izicubu ezithambile kufanele zibe khona, okungukuthi, lapho imisipha edabukile yayikhona. Lesi yisimo esidinga ukukhathazeka okuthile.

Wazi kanjani ukuthi ukulimala kwethanga kubi kakhulu?

Iningi lezibazi zamathanga azimbi kakhulu. Kodwa-ke, uma ushayeka kanzima ethangeni lakho, kungaba ukulimala okukhulu. Ukulimala kwethanga lakho kungaba kubi kakhulu uma unezinye zalezi zimpawu:

• Uma unenkinga yokugoba idolo lakho ngaphezu kwama-degree angu-45 , noma uma uzwa ubuhlungu obukhulu lapho ugoba idolo lakho.
• Uma kunzima ukuthwala noma yisiphi isisindo emlenzeni olimele.
• Indawo yethangaIqala ukuvuvukala ngokushesha okukhulu.

Uma unezinye zalezi zimpawu, kungcono ukubona udokotela ngokushesha okukhulu.

Yiziphi izinhlobo zokuphuka kwethanga ezikhona?

Odokotela bahlukanisa lezi zinhlungu zamathanga ngokobukhulu bazo. Kunezinhlobo ezintathu eziyinhloko:

1. Ukuphuka okuncane: Kulesi simo, ungashukumisa umlenze wakho ngendlela evamile. Kodwa-ke, ungase uzwe ubuhlungu noma ukuthamba okuthile lapho uthinta indawo yethanga. Lolu hlobo lokuphuka luzophola zingakapheli izinsuku eziyisithupha.

2. Ukuqhekeka okulingene: Kulesi simo, unenkinga yokugoba idolo lakho ngaphezu kwama-degrees angu-90, futhi uzwa nobuhlungu. Ubuhlungu, ukuvuvukala, kanye nobuhlungu ethangeni kungase kuqhubeke amasonto amaningana. Kungathatha izinyanga ezimbili ukuthi ukuqhekeka okunje kuphole ngokuphelele.

3. Ukuphuka okukhulu: Kulesi simo, kunzima kakhulu ukugoba idolo ngaphezu kwama-degree angu-45, futhi kukhona ubuhlungu obukhulu. Indawo yethanga ivuvukala ngokushesha. Ungase ungakwazi ukuhamba ngaphandle kwezinduku zokusibekela. Ukuphuka okukhulu okunjengalokhu kungathatha izinyanga eziningana ukuphola.

Ziyini izimpawu zalokhu kuphuka?

Uphawu oluyinhloko lokukhubeka kwethanga ubuhlungu. Ezinye izimpawu zincike ebunzimeni bokulimala. Ungase ubhekane nalokhu okulandelayo:

• Ukuphuka.
• Ubunzima bokugoba idolo noma i-hip joint.
• Ubuhlungu lapho uhamba.
• Ukuvuvukala.
• Ububele uma buthintwa.

Kuzwakala kanjani ukuphuka kwethanga?

Ubuhlungu bokukhubeka kwethanga buvame ukuzwakala ngaphambili komlenze. Ngezinye izikhathi indawo yethanga ingase izwakale sengathi iyashaya.

Kungani kuvela lezi zimvimbo ethangeni?

Imbangela eyinhloko yokulimala kwethanga ukushaywa ngqo kwemisipha ye-quadriceps ngaphambili kwethanga. Lokhu kuvame ukwenzeka ngesikhathi semidlalo, ikakhulukazi imidlalo yokuxhumana. Kodwa-ke, noma yikuphi ukushaywa okunzima kwethanga kungabangela ukushaywa. Cabanga ukuthi udlala ikhilikithi nabangani bakho ntambama futhi udlala inkundla lapho ibhola likushayisa ngokuzumayo ethangeni. Noma, edolobhaneni lakithi, abafana namantombazane bavame ukushayisana ngenkathi bedlala i-netball ne-volleyball bese belimaza amathanga abo. Ngezinye izikhathi, lokhu kungenzeka noma ngabe uwe ebhayisikilini.

Ubani osengozini enkulu yokushaywa yizinhlungu emathangeni? / Yiziphi izici eziyingozi?

Ukukhumuka kwethanga kuvame kakhulu phakathi kwabadlali. Ungalimala udlala imidlalo yokuthintana njengebhola lezinyawo, i-rugby, noma i-lacrosse. Noma, ungakhumuka ngokuwa ngesikhathi semisebenzi efana nokugibela i-snowboarding, ukuskiya, noma i-skateboarding. Kungaphinde kwenzeke ezingozini ezinkulu njengezingozi zezimoto.Kungase kube nemivimbo ethangeni.

Kunezici eziningana ezithinta ingozi yokuthola ukulimala kwethanga:

• Imikhuba yokuzifudumeza nokuzipholisa ngaphambi nangemva kokuzivocavoca kwakho.
• Udlala kangaki imidlalo ehilela ukuthintana ngokomzimba?
• Ukuthi kufanele kusetshenziswe noma cha imishini yokuzivikela.
• Izinga lakho lokufaneleka ngokomzimba.

Ezinye izinto eziyingozi:

• Ubudala: Abantu asebekhulile banamathuba amaningi okulimala kakhulu.
• Ukudla Okunomsoco: Uma ungadli kahle, usengozini enkulu yokulimala.
• Umlando wezokwelapha: Uma unesifo sokopha.
• Ukubhema: Ukubhema kuphazamisa ukujikeleza kwegazi futhi kubambezele ukuphola kwenxeba.

Udokotela uluthola kanjani lolu hlungu? (Ukuxilongwa)

Udokotela wakho uzoqala ngokukwenza ukuhlolwa ngokomzimba ukuze athole ukuthi ukuqina kwemisipha yethanga kunjani. Angase acindezele kancane ezindaweni ezahlukene zethanga lakho, ahlole ibanga lokunyakaza kwedolo lakho, noma ahlole amandla emisipha yakho ye-quadriceps.

Ngezinye izikhathi lezi zivivinyo zingenziwa ukuze kubhekwe izicubu ezithambile:

• Ama-MRI scan (MRIs): Sebenzisa omazibuthe namagagasi omsakazo ukuze ubheke imisipha nezicubu ezithambile.
• Ukuskena kwe-Ultrasound: Sebenzisa amaza omsindo avame kakhulu ukuze ubheke ngaphakathi emzimbeni.

Uma udokotela wakho ecabanga ukuthi unenxeba lethambo, ukuphuka, noma isimo esifana ne-Myositis Ossificans, angase futhi acele ukuhlolwa okufana ne-CT scans noma i-X-ray .

Uphatha kanjani ukulimala kwethanga?

Iningi labantu lingalapha ukucindezeleka kwemisipha yethanga ngokuphumula kanye nemithi etholakala ngaphandle kwemithi kadokotela. Kuye ngobukhulu bokulimala, udokotela angase ancome okulandelayo:

• Indlela ye-RICE:

I-RICE imele ukuphumula, iqhwa, ukucindezela, kanye nokuphakama. Gwema imisebenzi eyandisa ubuhlungu, bese ufaka iphakethe leqhwa izikhathi eziningana ngosuku. Bopha ithanga lakho ngebhandeji elinwebekayo ukuze unciphise ukuvuvukala. Phakamisa umlenze wakho uma uhleli, bese ubeka umcamelo ngaphansi kwethanga lakho. Ukwenza lokhu ngendlela efanele kungakusiza ukuthi ululame ngokushesha.

• Imithi elwa nokuvuvukala engeyona eye-steroidal (ama-NSAID): Le mithi, engathengwa ekhemisi (isib. i-Ibuprofen, i-Diclofenac), ingasiza ekunciphiseni ubuhlungu nokulawula ukuvuvukala. Kodwa-ke, le mithi kufanele isetshenziswe izinsuku ezimbalwa kuphela, okungenani isonto. Uma uqhubeka nokuyisebenzisa, funa iseluleko sezokwelapha.

• Ukwelashwa ngokomzimba: Ukuklwebheka okuphakathi kuya kokukhulu kungadinga ukwelashwa ngokomzimba. Lokhu kuvame ukuhilela uchungechunge lwezivivinyo ongazenza ekhaya kanye nangesikhathi sokuvakashela kwakho ukwelashwa ngokomzimba. Udokotela wakho wezokwelapha ngokomzimba angase futhi ahlikihle ithanga lakho noma asebenzise ukuvuselelwa ngogesi (i-electrotherapy) ukuze avuselele izicubu. Lokhu kwelashwa kungasiza ekunciphiseni ubuhlungu futhi kusheshise ukuphulukiswa.

• Ukuhlinzwa: Akuvamile kakhulu, isimo esifana ne-Myositis Ossificans okukhulunywe ngayo ngaphambili singase senzeke futhi kungase kudingeke ukuhlinzwa ukuze kususwe izingcezu zamathambo ezisanda kwakheka.

Unganciphisa kanjani ingozi yokulimala emathangeni?

Ungenza lezi zinto ukunciphisa ingozi yakho yokulimala ethangeni:

• Qeqesha imisipha yakho ye-quadriceps kahle ukuze unciphise ukucindezeleka kuyo.
• Zifudumeze futhi uzipholise kahle ngaphambi nangemva kokudlala imidlalo.
• Qiniseka ukuthi ugqoka izinto zokuzivikela uma udlala imidlalo futhi wenza imisebenzi eyingozi (isib. izivikelo zamathanga).

Kuthatha isikhathi esingakanani ukuthi ukulimala kwethanga kuphole?

Ukulimala okuncane kwethanga kuvame ukuphola zingakapheli izinsuku ezinhlanu kuya kweziyisikhombisa. Ukulimala okumaphakathi nokubi kungathatha izinyanga ezimbili noma ngaphezulu ukuphola.

Into ebaluleke kakhulu ukungaqhubeki nokwenza umsebenzi onzima womzimba kuze kube yilapho udokotela wakho ekunika ithuba. Ungase uzizwe ungcono ezinyangeni ezimbili, kodwa ukulimala kungase kungaphili ngokuphelele.

Ingabe udinga ukubona udokotela? / Kufanele ubonane nini nodokotela?

Ukulimala okuncane kwethanga kungase kungadingi ukunakekelwa kwezokwelapha. Lokhu kuvame ukwelashwa ekhaya. Kodwa-ke, uma unezimpawu zokulimala kwethanga okumaphakathi noma okunzima, bheka udokotela ngokushesha. Lokhu kufaka phakathi:

• Uma kunzima ukuthwala isisindo emlenzeni olimele.
• Uma ungakwazi ukugoba idolo lakho ngaphezu kwama-degree angu-90.
• Uma ivuvukala ngokushesha futhi kakhulu.

Yimiphi imibuzo ebalulekile okufanele uyibuze udokotela?

Uma unenxeba lethanga noma ucabanga ukuthi ungaba nalo, kuwumqondo omuhle ukubuza udokotela wakho le mibuzo:

• Yini engingayenza ekhaya ukuze nginciphise ubuhlungu?
• Ingabe ngidinga ukwelashwa ngokomzimba ukuze ngibe ngcono?
• Ngingaqala nini ukudlala imidlalo futhi?
• Yini engingayenza ukuze ngivimbele ukulimala okunje ukuthi kungenzeki esikhathini esizayo?

Kuhle yini ukwelula ithanga eliphukile?

Kungcono ukubuza udokotela wakho ukuthi ungayilula nini imisipha yakho ye-quadriceps ngemva kokulimala kwe-hamstring.Angase akucebise ukuthi ugweme ukwelula imilenze ezinsukwini ezimbalwa zokuqala, noma ngisho nangaphezulu. Ngemva kokuba ubuhlungu bokuqala nokuvuvukala sekuphelile, udokotela wakho angase akucebise ukuthi uqinise futhi welule imilenze.

Ingabe kulungele ukugcina ukushisa esitofini?

Cha, akuwona umqondo omuhle ukufaka ukushisa ekulimaleni kwethanga. Ukusebenzisa ukushisa kungandisa ukuvuvukala futhi kulibazise ukuphulukiswa. Kungcono ukufaka iqhwa ezinsukwini zokuqala.

Singaqala nini ukudlala futhi?

Ukuthi ungabuyela ngokushesha kangakanani kwezemidlalo kuncike ebunzimeni bokulimala. Udokotela wakho cishe uzokunika ithuba lokulungisa uma ubuhlungu sebuphelile ngokuphelele futhi usukwazi ukugoba nokwelula inqulu nedolo lakho. Lokhu kungathatha cishe isonto lonke ngokulimala okuncane. Kungathatha izinyanga eziningana ngokulimala okukhulu.

Izinto okudingeka sizikhumbule (Umyalezo Wokuya Ekhaya)

Ukudlala imidlalo kuhle kakhulu emzimbeni nasengqondweni, kodwa kufanele futhi siqaphele izingozi ezingahambisana nakho. Imivimbo yamathanga ivame kakhulu kulabo abadlala imidlalo yokuthintana kanye nemidlalo eyingozi. Ngokuvamile kwenzeka uma kukhona ukushaywa okuqondile, okunzima ethangeni. Eminye imivimbo yamathanga incane futhi ingelashwa ekhaya. Kodwa-ke, ukulimala okukhulu kuthatha isikhathi ukuphola futhi kudinga ukunakekelwa kwezokwelapha. Ngakho-ke, hlala uzifudumeza kahle ngaphambi kokudlala imidlalo futhi ugqoke imishini yokuzivikela edingekayo. Lokhu kunganciphisa kakhulu ingozi yokulimala okunjalo. Uma unemivimbo enzima, qiniseka ukuthi ufuna iseluleko sezokwelapha.

Ukuphuka kwethanga , imihuzuko, ukulimala kwezemidlalo, ukulimala kwemisipha, ama-quadriceps, indlela ye-RICE, izinhlungu zobuhlungu