Ukunyanga kwangoko kwe- ankle ehlanjwe kunokunceda ukukhawuleza ukuphucula nokunciphisa iimpawu. Nazi iindlela ezimbalwa zokwenza unyango olulula ukuba ulandele ukuba unokugcina i-ankle. Amanyathelo okuqala asekelwe kwi-"RICE" unyango olwenzakalayo. Oku kumela Ukuphumla, Iqhwa, Ukunyanzeliswa, kunye Nokuphakama. Njengoko intlungu yokuqala kunye nokuvuvukala kuqala ukuphelisa, ukuvuselelwa kanobugwenxa kunokuqala ukuqinisekiswa ngokupheleleyo.
Nantsi indlela:
- Khusela iAnkle elimele
Oku kuyinto elula, kodwa ngokuqhelekileyo iqhelekile ukuba abantu bayalibale. Musa ukuhamba kwi-ankle, kwaye uyikhusele ekubeni ungathintana naye ngokungaxhamli ngokukhawuleza . Ukuvumela i-ankle elimele ukuphumla kunokunceda ukunqanda ukulimala kokubambisana kunye nokunciphisa inani lokuvuvukala nokuvuvukala okwenzeka ngaphakathi kwedibeneyo. Ukuvuvukala kunye nokuvuvukala okwenzekayo, ukukhawuleza unako ukuqhubela phambili kwiinqanaba ezilandelayo ze-rehab. Ngokungakhuseli umdibaniselwano, awukwazi nje ukulibazisa ukuqala kokuphucula kodwa wenza ukuba izigaba zakudala zide kwaye zinzima. - Ukuphumla
Thatha iintsuku ezimbalwa zeenyawo zakho. Akumele usebenze, kodwa qiniseka ukuba i-ankle iphumla. Ukuphumla kuthetha izinto ezahlukeneyo kuxhomekeke kubukhulu bokulimala. Enye yeendlela ezilula ukuphumla i-ankle, kodwa kusasahamba, kukusebenzisa iinqumle iintsuku ezimbalwa. Oku kuthatha konke uxinzelelo kunye nokuxininisa kwintsebenziswano elenzakalisiweyo kwaye kunokuvumela ukuvuvukala kuphelise. Nangona kungenakudingeka, kwaye mhlawumbi akunakulungele ukuphazamisa umdibaniselwano, nayiphi na into kufuneka iqaphele kwaye ingancinci. Izenzo ezinokuthi unokuzenza ziquka ukubhukuda okanye ukugibela ibhasikidi.
- Icebo
Oku kunokwenziwa ngamaxesha amaninzi ngemini imizuzu eyi-15-20. Oku kuya kugcina ukuvuvukala kumncinci kwaye kusebenza ngokufanelekileyo ukulawula intlungu ejikelezileyo. Uninzi lwabantu lugxininisa imizamo yabo yokuqhafaza kwiintsuku zokuqala emva kokulimala ngelixa umzimba uhamba ngezigaba ezivuthayo zokuphilisa. Emva kweeyure ezingama-48 zokuqala, ukucwina mhlawumbi kungabalulekanga, kodwa kusenokuba isisetyenziso esisebenzayo sokunceda ukulawula intlungu edibeneyo. Musa ukuqhwala imizuzu engaphezu kwe-20, ingenza umonakalo omkhulu kunokulungileyo.
- Ukunyanzeliswa
Oku akufuneki ukuba lixesha lonke, kodwa ngokukodwa xa unyawo lwakho lungaphakanywanga luya kucetyiswa. Ukugoba okulula kwe-Ace kulungile ngokunyanzela ukukhanya . Ukunyanzeliswa kunokuncedisa ukunciphisa umlinganiselo wetsholongwane oqokelelwa kwiithambo ezinotsholongwane ezungeze iqhagamshelo lesangqa. Ngokunciphisa ukukhukhuma, ukunyuka kweengxowa kuya kugcinwa, kwaye ulawulo lweentlungu luphuculwe. - Ukuphakamisa
Oku kuya kunceda ukunciphisa ukukhukhuma okwenzekayo. Imithwalo embalwa phantsi kwe-ankle kufuneka ifaneleke ukufumana umlenze wanele ngokwaneleyo ngelixa ugcina inyawo elenzakele likhululekile. Gcina ukhumbule kubalulekile ukuba ube ne-ankle ngaphezulu kwinqanaba lakho, ngoko akunakwenzeka ukuba ukhuphule umlenze wakho kwindawo ehleli. Ukuba ufuna ngokwenene ukuphakamisa i-ankle, uza kulala phantsi! - Fumana Uncedo lwezakhono
Nangona amanxeba amaninzi asemagqabini alula kwaye aphilisa ngokwemvelo ngexesha elifutshane, ukulimala kakhulu kunzima kwaye kunokufuna unyango olungakumbi. Ukuba kukho nayiphi na umbuzo malunga nobugwenxa bokulimala kwesikhumba sakho, uchwepheshe wezonyango unokukunceda ukuba ubone ukuba ngaba kukho enye into efuna ukuba yenziwe. Ngaphandle kwimibala egciniweyo ye-ankle, kukho umonakalo kunye nokulimala kwi-tendon, i-cartilage, kunye neentsholongwane ezinokubangela ukuba zinzima kwaye zongeze unyango lwakho.
- Qalisa i-Ankle Rehab
Ukuqinisekisa ukubuyiswa okupheleleyo, kuya kufuneka uphinde uhambe ngokugcwele, amandla, kunye nokulinganisela kunye nejoqo elimaziweyo. Ukusebenzisana nomqeqeshi, umqeqeshi wezemidlalo okanye umqeqeshi womzimba wakho unokuncedisa ukuqinisekisa ukuba uthatha indlela efanelekileyo yokuvuselela i-ankle. Gcinani engqondweni, ukubuyiselwa kwe-rehab akubalulekanga kuphela ukubuyiswa kwenzakalo yakho, kodwa kubalulekile ukukhusela ukulimala okuphindaphindiweyo kweso sikhumba.
Iingcebiso:
- Ungalokothi uqhwale ngaphezu kwemizuzu engama-20.
Abantu abaninzi bacinga ukuba ngcono, kodwa oku akunjalo! Isikhathi esiphezulu seqhwa kufuneka sibe nemizuzu engama-20 emva kweeyure ezimbalwa. - Yenza ubuciko ngokukhenkceza i-ankle yakho.
Isikhwama sembewu yefestile okanye iiperesi yenza ipakethe enkulu ye-ice - kwaye ibuye isetyenziswe kwaye ifumaneke.
- Ukuqhaqha amabhinqa kufuneka kulungiswe, kungekhona.
Ukuba kunzima kakhulu, ukusabalalisa kwakho kuya kuphazamiseka, kwaye inkqubo yokuphilisa iyancipha.