Ukuzinyameka Ukunciphisa Ubunzima Nokukhukhumaza NgeziNzakalo Zama-Soft Tissue
Unyango lwe-RICE uphakanyiswa ngabaqeqeshi bezempilo ukwenzela unyango olusesikhatsini sokulimala kwethambo okanye ukulimala okwenzakala ezinjenge-sprain okanye uhlobo. Kungakunceda ukulimala kwezemidlalo , ukuphulwa kwezinto ezivaliweyo, kunye neengxaki ezidibeneyo ezidibeneyo .
I-RICE igxile:
- R is
- Ndiya
- U kucinywa
- U kuphuma
Injongo ephambili yeRICE kukuzisa intlungu kunye nokuvuvukala phantsi kolawulo ngokukhawuleza.
Kufuneka iqaliswe ngokukhawuleza xa intlungu kunye nokuvuvukala kuvela kwaye kusetyenziswe de kubekho ukuphulukiswa kokulimala kancinci okanye kubekho unyango oluye lwaqaliswa kwiingxaki ezingqongqo. Nantsi iziseko zeRICE
Ukuphumla
Ukuphumla kuyadingeka ukuphilisa izicubu ezinobungozi. Ngaphandle kokuphumla, ukunyakaza kunye nokunyusa umzimba kunokuqhubeka nokunyusa ukulimala kwaye kubangele ukwanda nokuvuvukala . Kufuneka uqale ukunciphisa ukusebenzisa okanye ukuyeka ukusebenzisa indawo eyalimala iiyure ezingama-48. Ukuba unobungozi bomlenze, unokufuna ukuba uhlale ungagqibekanga kwaye ungathwali ubunzima kuwo. Unokudinga ukusebenzisa izixhobo zokuncedisa okanye izixhobo zokuhamba ukuhamba ngaphandle kwenxeba okanye inxalenye eyalimalayo.
Icebo
Icebo inceda ekunciphiseni ubuhlungu kunye nokuvuvukala okunxulumene nokulimala kanzima. Ukucingwa kukholelwa ukuba kuyona ndlela iphumelele xa iyenzi intsuku ezimbini zokuqala emva kokulimala. Unokufaka isicelo seqhwa ngemizuzu engama-20 ngexesha kwaye rhoqo rhoqo ngeyure.
Ukuba ukhetha, sisebenzise ezine ukuya kwizihlandlo ezisibhozo ngosuku.
Ungasebenzisa ipakethe ye-gel ebandayo okanye iplastiki egcwele iqhwa, kodwa ungasebenzisi isikhwama seqhwa ngqo esikhumbeni. Endaweni yoko, bhonkxa ingxowa yeqhwa kwilweleni okanye uqinisekise ukuba kukho uluhlu oluphathekayo phakathi kweqhwa kunye nekhanda lakho. Ngokuqhelekileyo, iipelisi zepelisi okanye iipakethe ezibandayo ezithengiswa kule njongo zinesiqulatho esinikeziwe.
Musa ukushiya iqhwa elenzakalweni yakho ngaphezu kwemizuzu engama-20 ngexesha okanye unokulimaza isikhumba sakho. Emva kokuba ususe ipakethe ye-ice, unike isikhumba sakho ixesha elaneleyo ukuze ufudumeze ngaphambi kokuba uphinde ucwebe.
Ukunyanzeliswa
Ukunyanzeliswa kwesikhumba esilimazile okanye esibuhlungu, idolo, okanye isandla kunceda ukunciphisa ukuvuvukala. Amathanga e-elastic, afana ne-ACE wraps, aqhelekileyo asetyenziswa. Iibhuthi ezikhethekileyo, umoya ophazamisayo, kunye neengqamlezo ziyakwenza injongo ebini yokuxinwa kunye nenkxaso. Ugqirha wakho kufuneka enze isincomo aze axoxe ngezinto ozikhethayo. Qinisekisa ukuba ungasebenzisi ukunyanzeliswa okugqithiseleyo okuya kwenza njenge-tourniquet kwaye uphazamise ukujikeleza kwegazi lakho. Ukuba uziva ujikiweyo, mhlawumbi unzima kakhulu, kwaye kufuneka ususe umgca uze uwubuyisele kwisithuba esincinane.
Ukuphakama
Ukuphakamisa inxalenye enobungozi yomzimba ngaphezu kwenhliziyo. Oku kunika indlela ephantsi yokucwilisa i-fluid kwi-intliziyo, oku kunokunciphisa ukuvuvukala nentlungu. Zama ukuphakamisa inxalenye yonke intsuku 6 kuya kwi-intshi ngaphezulu kwintliziyo ukwenzela ukuba kukho indlela epheleleyo yokukhupha. Beka uze usebenzise umlotha ukukunceda ukuphakamisa inyathelo elimele.
Nini Ukufuna Unyango Lonyango
Ngokuqhelekileyo, abantu abanomonakalo obunzima abakwenzi nto nethemba lokuba liya kuhamba ngaphandle kokungenelela.
Uninzi olunokulimala kanzima lunokuncedwa yi-RICE, ngakumbi xa idibene neentlungu ezingaphezu kwe-counter relievers. Kodwa ukuba intlungu kunye nokuvuvukala akuqala ukuhla emva kweeyure ezingama-48, kufuneka ubone ugqirha wakho.
Fumana unyango lobugcisa ngokukhawuleza ukuba kukho nayiphi na ingozi. Ukulimala kolukhulu kubonisa ukuba kukho ukuchithwa okubonakalayo , ukutshatyalaliswa kokubambisana, ukuvuvuka kwexesha elide, okanye intlungu eninzi okanye ende. Ukulimala kakhulu kunokufuna unyango olunzulu kwaye mhlawumbi unyango.
ILizwi
Iintlobo kunye noxinzelelo ezinokuthi zenzeke kunoma ubani, nokuba kudlala kwintsimi okanye ngokukhawuleza xa wenza ukunyakaza okungalunganga ekhaya.
Ukuzisa intlungu, ukuvuvukala, nokuvuvukala phantsi kolawulo ngokukhawuleza kwinqanaba elifanelekileyo. Kuhlakaniphile kwisitokhwe isikhwama seqhankqalazi kunye nebhanki ye-ACE njengenxalenye yesibonelelo sakho sokuncedisa. Unokwenza nokugcina ipayipi elibandayo kwifriji ukuze ulungele.
> Imithombo:
> Indlela yokulimala kwezemidlalo. Manual Merck. http://www.merckmanuals.com/professional/injity-poisoning/sports-injury/proproach-to-sports-injuries.
> I-RICE Therapy. Incwadana yoLwazi lweNtsapho. https://fpnotebook.com/Sports/Pharm/RcThrpy.htm.
> Ukulimala kwezemidlalo. Isiko seSizwe seArthritis kunye neMisculoskeletal kunye Nezifo Zesikhumba. https://www.niams.nih.gov/health-topics/sports-injuries#tab-treatment.