Buyisela iRhafu yeCollarbone yoLungiso lweMpawu kunye namandla
I- clavicle ephulekileyo , okanye i-collarbone ephulekileyo, yinto eyenza ukulimala kwezemidlalo ngokuqhelekileyo kubangelwa kwimpembelelo kwinqanaba lokuwa kweengalo ezolukileyo. Ezi fracture zinokuthi zincinci okanye zizalise kwaye zidla ngokufuna ukulungiswa nokucuthwa xa ziphilisa. Funda izikhokelo zokubuyiselwa kwile nzakala kunye nokuzivocavoca kwi-fracture engenakuyinkimbinkimbi.
Ikhefu ngalinye lihlukile. Kubalulekile ukuba usebenze ngokusondeleyo kunye nomgqirha wakho kunye nomzimba wezobuchwephesha ukuyila inkqubo ye-clavicle yokuphulukana nokuhlengahlengiswa okwenziwe kwingozi yakho, inqanaba lomzimba kunye nendlela yokuphila. Ngokuqhelekileyo, zonke iinkqubo zokuhlaziywa zilungiselelwe ukunceda umdlali uphinde abuyele uhla lwezityalo aze agqibelele ukuvumela ukubuyela kwimidlalo ngokukhuselekileyo kwaye ngokukhawuleza.
Izikhokelo eziqhelekileyo zeClavicle Fracture Fracture Rehab
Landela le mithetho ngokubanzi xa uphulukiswa ekuqhekekeni:
- Akukho ukuphakama kweengalo: Musa ukuphakamisa ingalo eyalimala ngaphezu kwama-70 degrees kunoma iyiphi na indlela kwiiveki ezine emva kokulimala.
- Akukho ukuphakamisa: Musa ukuphakamisa ngaphezu kweemitha ezili-5 ngeengalo eziqhekekileyo kwiiveki ezintandathu emva kokulimala.
- Sebenzisa ice: Hlaba ihlombe elimele ngenxa yeemviwo ezili-15 ngokuphindaphindiweyo kathathu ngosuku ukuze kuncedwe ukunciphisa intlungu, ukuvuvukala nokuvuvukala.
- Sebenzisa isalathisi: Gcina ingalo yakho eyonakele kwisibonda sesithathu emva kokulimala ukuze uncedise i-clavicle njengoko iphelisa.
- Jonga umatshini wakho womzimba: Nangona usebenzisa i-sling, kubalulekile ukugcina isilumko esifanelekileyo kunye nokudibanisa imisipha ukuphepha iingxaki ezizayo. Zama ugxininise kwindawo elungileyo. Musa ukuhlambalaza, ukukrazula, okanye uvumele amahlombe akho azungeze ngexesha lokukhangela.
- Jonga ugqirha wakho: Gcina utyunjwa lwakho ugqirha uze ubone umphathiswa wakho wenyama ngexesha le-rehab yakho.
Ulwaphulo lweMpilo lweClavicle Fracture
Unokuthunyelwa kwipilisi yonyango ezintathu kwiiveki ezine emva kokulimala kwakho. Ingcali yakho yomzimba iya kuthatha imbali yakho kwaye yenza uvavanyo ukuze ubone iindlela ezithile zokuncedisa ukubuyiswa kwakho. Ezi ziquka:
- Ubuhlungu : Unokuqhubeka uba neentlungu ezimbini kwiiveki ezine. Ingcali yakho yomzimba ingancoma ukusebenzisa ukushisa, iqhwa okanye i- TENS .
- I-motion of motion (ROM) : Umphathiswa wakho womzimba angenza amanyathelo okubambisana ngokubambisana ekuncediseni ukubuyisela ukuhamba ngokuhlangeneyo, kwaye akufundise ukuba wenze njani ekhaya. Kwakhona, ukusetyenziswa kwamanani amaninzi kusetyenziselwa ukunceda ukubuyisela inqanaba lesithintelo.
- Amandla : Ukuqinisa umzimba kuya kunceda ukubuyisela amandla omzimba kunye namathambo alahlekile ngexesha lokuchithwa.
- Ukuhamba kwezicubu zokuhamba : Ukuba utyunyiwe ngenxa yokuphuka kwakho, umguqirha wakho wezilwanyana angasebenzisa ubuqhetseba kunye nokuhlambalaza kunye nokufundisa indlela yokuzihlambalaza ekhaya.
I-Clavicle Fracture Standard Rehab Exercise Programme
Le nkqubo yenzelwe ukuphucula ukuhamba komsebenzi wegxala lakho neengalo. Sebenzisana nogqirha wakho kunye nomzimba wezobugcisa ukuyila inkqubo ye-rehab evumelekileyo imeko yakho.
Iveki 1
Imihla ngemihla yoVuvo lweMpilo
Uza kwenza uvavanyo lwe-isometric okanye u-static nsuku zonke.
Ngexesha lokusebenzisa i-isometric, udibana nemisipha yakho ngaphandle kokuhamba. Nazi iindlela ongazilindela:
- Umsebenzo we-Pendulum : Kulo msebenzi, ugoba phambili esinqeni kwaye vumela ingalo yakho eyonakele ilele phantsi. Yenza isangqa esincinane ngesandla sakho kwaye uvumele ukugxotha ingalo yakho ngokuzenzekelayo. Zama ukwenza i-clockwise kunye neemeko zokuhamba ngeeyclock.
- Ukusebenza ngamandla: Gcina ibhola elincinci (ibhola ye-racquet isebenza kakuhle) ngobumnene kodwa uphinde uxinzelele amaxesha amaninzi ngosuku.
- Isometric triceps yokuzivocavoca: I-triceps i-brachii iyimisipha emva kweengalo ezingaphezulu ixanduva lokunyusa i-elbow. Phumla ingalo yakho eyonakele kwitheyibhile okanye i-countertop kunye ne-elbow yakho kwi-degrees ezingama-90. Yenza iqhosha uze ucindezele kwi-tabletop kunye ne-forearm yakho yonke, ukusuka kwintonga ukuya elukhosini. Ingalo yakho ayiyi kuhamba, kodwa i-muscle yakho ye-triceps iya kuthenga.
- Iimpawu zengxowa ye Rotator: Izisipha ezenza i-rotator cuff zivame ukulimala okanye ziqhekeke ngexesha lokulimala kwamagxa. Iimpawu zokujikeleza zangaphakathi nezangaphandle zivame ukumiselwa ukuvuselela amandla kwikhopu yokujikeleza.
- Ukusetyenziswa kwe-Isometric: Uyakwazi ufundiswe ukuba wenze imizobo ye-iometric ebandakanya ukuphangwa, ukukhutshwa, ukwandiswa, kunye nokuhamba , ngengalo yakho ecaleni lakho.
Ngeliveki, umguqirha wakho wenyama unokusebenza nanoma yintoni na ukulimala kwimizimba enokuyilondoloza, kuquka iinyembezi zeemisipha, iintambo okanye iintlobo.
Ukuba uvakalelwa kuyo, unokuqhubeka nokugcina impilo yakho yonke ngokusebenzisa ukuqeqeshwa kwe-cross and exercises, ezifana nokuhamba, ukunyuka kwitepsi, kunye nokuhamba ngebhayisikili ngexesha leprogram yakho yokuvuselela.
Iiveki 2 ukuya ku-4
Umgulana wakho womzimba uya kuqhubeka nokuphathwa kakubi kwimizimba yakho yezilwanyana kunye nokuchonga ukungalingani kobunzima obangelwa yi-clavicle fracture. Nazi ezinye iindlela zokuzibandakanya ukongeza kwisicwangciso somgangatho wemihla ngemihla:
- Qalisa udonga oludityanisiweyo lwentambo okanye u-pulley ovakalayo kabini ngosuku ukudala uluhlu lwesigxina sokunyakaza. Ukwenza udonga oludongeni, maneka iminwe yakho phezu kwodonga oluphakamileyo njengoko unakho ngaphandle kokungaxakeki kakhulu kwiphepha. Yonke imihla, yenza okungakumbi.
- Qala ukwakha uluhlu lweendlela zokunyakaza kunye nama-pivots alula kunye nokuguqa nokulungisa umgca kunye nesandla.
Iiveki 4 ukuya ku-8
Ukuba uyaphilisa kakuhle, uya kuqala ukwandisa uluhlu lwezandla zokunyakaza kwaye uqale ukuziqinisa. Ezi ziquka:
- Uluhlu lwezityalo ze Rotator luyaqhubeka, kodwa ngoku unokongeza ukuxhathisa okulula kunye namanqanaba okanye ubunzima. Yenza intlungu ibe yikhokelo yakho malunga nokuba usebenze kangakanani umzimba. Kodwa ke kufuneka uphephe ukuphakama kwamagxa, ukujikeleza okanye ukunyakaza okugqithiseleyo.
- Unokuqala ukulula ukulandelelana kweendlela zokunyakaza ezenziwa ngumzimba wakho.
Iiveki 8 ukuya ku-12
Ngethuba lesi sigaba se-rehab, uya kusebenza ngokubhekiselele kuluhlu olupheleleyo lwezithuthi kuzo zonke izikhokelo. Isicwangciso sakho sokuqinisa siza kuqhubela phambili, kodwa kufuneka ukhuphe ukuphakama okukhulu. Gxininisa ekuvuseleleni ukunyamezela komzimba, kunye nezixhobo zokukhanya kunye nokuphindaphinda okuphezulu.
Iiveki 12 ukuya ku-16
Ukuba umguqirha wakho wenyama ubonisa ukuba ulungele, uya kuqala inkqubo yokomeleza. Yeka umsebenzi xa uziva uhlungu, ukungazinzi okanye "ukubamba" kwiindawo ezidibeneyo. Ungafaka ezi zifundo:
- Ukwandisa ubukhulu bokuqeqeshwa ngamandla.
- Qalisa izixhobo zokudlala izakhono kunye nokuzivocavoca.
Buyela kuqeqesho oluthile lwezemidlalo kunye nokhuphiswano kuphela xa ususwe umsebenzi kwaye uvavanyo lwakho olusebenzayo lubonisa ukuba icala lakho elimazi limelele kwaye liguquguquke njengelinye elingalimazi.
ILizwi
Ukubuyiselwa kwimeko yokuphuka kuthatha ixesha kunye nokuzinikezela kwiprogram yakho yokwelapha. Ukuze ugcine ukuqina komzimba xa uphila, ukhethe ukuhamba, ukunyuka kwezitepsi, okanye ukuhamba ngeenyawo. Unokuba uxhalabele ukubuyela kumdlalo wezemidlalo, kodwa kukulungele ukulinda uze ususwe iqela lakho lezonyango.
> Imithombo:
> I-Clavicle Fracture (Broken Collarbone). I-American Academy ye-Orthopedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=a00072.
> I-Rotator Cuff ne-Condition Conditioning Programme. I-American Academy ye-Orthopedic Surgeons. http://orthoinfo.org/PDFs/Rehab_Shoulder_5.pdf.
> Safran MR, uZachazewski JE, iDaily Stone. Imiyalelo yeMpilo yeziGulane . Philadelphia, PA: Elsevier / Saunders; 2012.