Uphuhlisa ngokukhawuleza kwaye uhlala ixesha elide
Intlungu kunye nokulimala okungapheli kubhekisela kuhlobo lokulimala, ukugula, okanye izifo ezikhula ngokukhawuleza kwaye zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala ziqhubeka. Unobungozi obungapheliyo bunempawu ezinobungozi kunye nobuhlungu obuphantsi, kwaye zihlala zihoywa okanye zikhanyelwa iinyanga okanye nokuba neminyaka. Ukungayithobeli loo misonto kunye nobuhlungu obunzima kunokukhokelela kwenzalo engapheliyo engapheliyo kunzima ukuyiphilisa.
Ukuxhatshazwa koThutho kunye noKusebenzisa kakubi
Ngezinye iinkalo ukulimala okungapheli kuthiwa yi-traumatic cumulative, ukulimala ngokweqile, okanye ukulimala ngokuphindaphindiweyo.
Ukuxhatshazwa ngokweqile kudla ukubonakalisa iimpawu ezintle okanye ezingacacanga ezikhula ngokukhawuleza. Baqala njengento encinci, ephazamisayo okanye intlungu, kwaye iyakhula ibe yingozi xa ingaphathwa unyango. Ukuxhatshazwa ngokweqile kuyiphumo lokusebenzisa okuphindaphindiweyo, uxinzelelo kunye neengxaki kwiithambo ezinomzimba zomzimba (imisipha, iintambo, amathambo kunye namalungu) ngaphandle kwexesha elifanelekileyo lokuphilisa.
Unyango
Imiba yokulimala okungapheliyo kunzima ukuyixilonga, njengoko ihlala isineempawu ezikhula ngokukhawuleza ngokuhamba kwesikhathi. Bangakwazi ukuqala nje njengenkqutyana encinane kwaye bakhule ibe yinto eninzi kakhulu, ukuba bangazange baphathwe. Ngaloo ndlela, kubalulekile ukuphatha ukulimala kwezilwanyana ezincinci njengoko zenzeka, ngaphambi kokuba zibe yinto engcono.
Ukulimala okusisigxina ngokuqhelekileyo kubangelwa yintlungu yokuxhatshazwa kwezicubu ezithambileyo. Impawu eziqhelekileyo zonyango olwenziwe ngethambo oluxhambileyo yiRICE , emele ukuphumla, iqhwa, ukunyanzeliswa kunye nokuphakama.
Ukuphumla : Ukufumana ukuphumla okufanelekileyo kuyimpawu ebaluleke kakhulu yokubuyiswa kokulimala, kungakhathaliseki ukuba ukulimala kwenzeka kwi-muscle, tendon, ligament, okanye ithambo. Xa walimala, umsebenzi oqhubekayo ogxininisa ummandla omelekileyo kufuneka unqunywe de ukulimala kuvunyelwe ukuba kubuye kufike ixesha elide. Ixesha lokubuyisela lihluka ngokusekelwe kwenzakalo ethile, kodwa imfuneko yokuphumla emva kokulimala iyonke.
Qinisekisa ukunika umzimba wakho ixesha elide lokuphinda ulandele nayiphi na imiba yokulimala.
Iqhwa : Uqhagamshelwano lweCold lubonelela ngokukhawuleza intlungu kwintsimi ekhuseleyo, kwaye isebenza ekunciphiseni ukuvuvukala ngokunciphisa inani elipheleleyo lokuhamba kwegazi kwindawo eyalimele yomzimba.
Xa usebenzisa i-ice kwindawo elinzakeleyo, musa ukusebenzisa icebo ngqo kwesikhumba okanye emzimbeni. Endaweni yoko, bhonkceza iqhwa kwiluwula okanye ithawula lephepha ngaphambi kokufaka isicelo. Kuphakanyisiwe ukuba imilambo isetyenziswe kwindawo eyalimala imizuzu engama-15-20 emva kokulimala kwenzeka, kodwa ayisekho.
Ukunyanzeliswa : Ukunyanzelisa kubalulekile nokuba unyango lwangemva kokulimala. Ukunyanzeliswa kunceda ukunciphisa nokwehlisa ukuvuvukala ngokubanzi. Ukunyanzeliswa kaninzi kusebenza ukunciphisa ubuhlungu. Ukumisa indawo eyalimala kwi-bandage yindlela efanelekileyo yokubonelela ngokunyanisekileyo kwindawo emelekileyo.
Ukuphakama : Ukuphakanyiswa kwendawo eyalimele emva kokulimala kunokukunceda ukulawula ukuvuvukala ngokubanzi. Ukuphakanyiswa kuyona ndlela isebenzayo xa indawo enobungozi yomzimba iphakanyiswa ngentla yenhliziyo. Oku kunceda ukulawula ukuhamba kwegazi kwindawo, kwaye ngoko ukunciphisa ukuvuvukala.
Imizekelo yokulimala okungapheli iquka:
- Tendonitis
- I-elbow elbow
- I-Shin idibanisa