Ukubuyiselwa kwe-Ankle ngokukhawuleza Ukubuyiswa kwe-Sprain

Amanyathelo okuPhathiswa kweAnkle elimele ukuBuyiswa kweSantya

Phantse wonke umntu uye wafumana ukulimala kwe - ankle , ukusuka kwintsipho embi ukuya kumonakalo omkhulu wegament. Uninzi lwabathathi-nxaxheba bezemidlalo baya kukhunjulwa ixesha apho bafaka khona iinyawo zabo . Emva kokulimala, izigulana zifuna ukuhlawuleza ngokukhawuleza. Akukho mvumelwano esicacileyo malunga nendlela yokubuyisela ukulimala kwesikhumba, kodwa kukho ezinye iindatshana eziqhelekileyo. Funda malunga namanyathelo ayisiseko ekukhuselweni kwemaqanda ekuvuseleleni ukutshabalala kwaye xa unokuqalisa kwakhona imisebenzi yakho evamile.

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"RICE" unyango

Ukwelashwa kwangaphambili kwe-ankle sprain yindlela "ye-RICE" yokonyango. Oku kugxile ekunciphiseni ukukhukhumeza kwe-ankle nokunciphisa intlungu:

• Ukuphumla: Iiyure ezingama-24-48 zokuqala emva kokulimala kuthatyathwa njengexesha eliphambili lokunyanga kunye nemisebenzi kufuneka imiselwe. Kancinci ubeke ubunzima obuninzi kwi-ankle echaphazelekayo njengokuba unyamezelekile kwaye uyeke ukusetyenziswa xa uhamba ngaphandle kokuqhawula.
• Iqhwa: I- ice application isebenza kakuhle ekunciphiseni ukunyakaza nokunciphisa intlungu. Nangona iipakethe ze-ice ziyakunceda, kukho i-ice wraps ekhethekileyo "eyenziwe ukubunjwa kwidibeneyo.
• Ukunyanzeliswa: Sebenzisa ukunyanzeliswa kwisigaba sokuqala sonyango lwe-ankle. Ukusebenzisa i-Ace bandage, gquba i-ankle kwizinzwane zonke ukuya kwiphakamiso se-calf muscle, ukugqithisa ukugoba okutywelwa kwisiqingatha sobubanzi bokuguqa. Ukugqweswa kufuneka kufumaneke, kodwa ungagqithisi ukujikeleza ukuya enyawo.
• Ukuphakama: Gcina i-ankle yakho ephakanyisiweyo ngaphezu kweentliziyo zakho rhoqo ngangokunokwenzeka. Oku kunokukunceda ekunciphiseni ngokunyuka ukuvuvukala. Gcina ingqalelo, ukukhupha isangqa sakho kwisitulo ngelixa uhleli phezulu awuphakamisi ngentliziyo yakho!

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Uhlobo lweeMotion Exercises

Isinyathelo sokuqala sokubuyiselwa kukubuyisela kwakhona ukuhamba kwe-ankle. Ukuhamba kunganciphisa intlungu kunye nokuvuvukala; Ngoko ke, ukuze uphucule ngokukhawuleza ukunyuswa, jonga ukulungisa intlungu kunye nokuvuvukala . Emva kokulimala kwesikhumba, umsebenzi ohamba phambili wokuhamba kufuneka uqale ngokukhawuleza. Ukulimala ngokuqhelekileyo kudinga ukungabi nciphisa (njengokwesikhonkco okanye ukuqhuma), ekubeni amaninzi amanxeba angaphathwa ngeendlela zokuqala zokunyakaza. Hlola kunye nogqirha wakho ukugqiba xa kulungile ukuqala imisebenzi yokuhamba.

Umsebenzi ophakanyiswayo ophakamileyo okhuthazwayo kukuba "ubhale" iilfabhethi kwisithuba ngezandla zakho ezinkulu. Qala ngokushicilela i-alfabhethi, uze uzame ukukhawuleza. Lo msebenzi olula uya kushukumisa unyawo lwakho kuwo onke amaqhosha esiseko.

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Ukuqinisa imiSebenzi

Xa isifudumo siphumelele kwaye ukuvuvukala kunye nentlungu iyancishiswa, kufuneka uqale ukuqinisa isangqa. Ukulandela ukulimala okunjenge-sprain, i-ankle iya kuba buthathaka kwaye iyakwazi ukuthintela kwi-reinjury. Imisebenzi yokuqinisa i-Ankle inokukunceda ukukhusela i-reinjury kwaye ikubuyisele kwimisebenzi eqhelekileyo.

Imisebenzi yoqiniso oluqulathekileyo ibandakanya umsebenzi kunye namaqela okumelana, inyuko kunye nemiphunga. Ukusebenza nomgqirha wezinto ezibonakalayo kunenzuzo ukuvumela ukuba ugqirha ujolise imisipha ethile enokwenzakaliswa.

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UkuQeqesha koMoya

Ukufunyanwa ngulo gama elisetyenziswe ukuchaza amandla omzimba wakho ukuqonda ukuma kwesigxina. Umzekelo, xa uvale amehlo akho, unokuvakalelwa ngesimo somzimba wakho ngaphandle kokukhangela ukuba ubone isikhundla somzimba wakho. Ukwaziswa kwakhona kunceda ukulawula isikhundla somzimba wakho. Uqeqesho olufanelekileyo lokunceda luyakuthintela inqama yakho ukuba ingene kwizikhundla apho ukuhluma nokulimala kunokwenzeka.

Enye yemeko enzima kakhulu yokubuyiselwa emva kokulimala kwe-ankle yokulimala kukubuyiswa kwesi senzo sokwenza izinto. Ngaphandle kwayo, abadlali basoloko beva ukuba kukho i-ankle ayinamandla, nokuba iimisipha zilungile kakuhle. I-ankle inomvakalelo ongenakukuxhasa njengoko kufanelekile. Ukuqeqeshwa kwe-ankle ukuba ibe ngumbambano ozinzileyo ngokugxila kule mi sebenzi efanelekileyo, ukulungiswa kokugqibela kuphuculwe.

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Imisebenzi ekhethekileyo yemidlalo

Isigaba sokugqibela sokubuyiswa kwenzakalo yesikhumba kukukwenza imisebenzi ethile efanisa ukunyakaza kwemidlalo oyikhethiweyo. Oku kungabandakanya ukuqhuma okujoliswe ekunqumeni, ukuvotela okanye ukuxhuma. Kubalulekile ukwenza le mi sebenzi kwindawo engqinelanayo ngaphambi kokuba ubuyele kwimisebenzi yakho yezemidlalo.

Xa wenza i-drill ekhethekileyo yemidlalo, umzimba wakho unako ukulungiselela umsebenzi, ukusika okanye ukujikeleza okulandelayo, kunokuba wenze ngokukhawuleza kwimeko yomdlalo. Ezi zinto zivumela umzimba wakho ukuba uphumelele kwisigaba sokugqibela sokuvuselela nomngcipheko omncinci wokulimala kwakhona. Ngelishwa, abagijimi abaninzi bayalilahla le nyathelo baze babuyele kwimidlalo ngokukhawuleza. Oku kunokuba nempembelelo enzulu xa ukulimala akuphilwanga ngokupheleleyo kwaye umzimba awulungele imidlalo.

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Buyisela kwimisebenzi epheleleyo

Nangona kungekho mvumelwano ecacileyo ngolu hlobo, amaninzi amagqirha avuma ukuba imisebenzi epheleleyo inokuqalisa kwakhona xa umngcipheko wokulimaza i-milki yakho iwela okokuqala ngaphambi kokulimala. Ngokubanzi, zama ukufezekisa iinjongo ezilandelayo ngaphambi kokuba ubuyele kwimidlalo yakho yesiqhelo:

• Akukho kuvuvuka
• Ukunyakaza okuhlangeneyo ngokuqhelekileyo
• Amandla alinganayo ngokuqhelekileyo

Umqeqeshi weqela okanye ugqirha kufuneka aqinisekise ukuba nayiphi na umdlali ulungele ukubuyela kwimisebenzi yakhe yemidlalo.

Ingcebiso engcono kakhulu endiyicinga ukuba umgijimi angayisebenzisa kukuba agxininise ingqalelo kwisinyathelo esilandelayo ekubuyiseni kwabo, kunokuba iinjongo zokugqibela zokubuyela kwimidlalo. Ukuze umntu abuyele kumcimbi wezemidlalo, kufuneka aqale ukukwazi ukunyusa isisindo ekupheleni. Emva kokuba banokuthwala ubunzima, kufuneka bakwazi ukuhamba ngokuqhelekileyo ngaphandle kokuqhawula. Emva koko, kufuneka bakwazi ukuqhuba, balandelwe ukusika nokugxila. Xa abagijimi bejolise kuphela kwisinyathelo sokugqibela sokunyuka kwabo, bahlala beliyeka ukubuyiswa okufanelekileyo. Ukuba usebenzisa i-crutches, ungakhathazeki kakhulu ngokubuyela kwiimidlalo, ukhathazeke ngokufumana intshukumo yakho ukuhamba, kwaye ugxininise amandla akho kwonyango yakho yangoku kunokunyanzela indlela.

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Utyando Lwabafundi

Unyango oluphandwayo lwe-ankle sprain alisoloko luyimfuneko. Kulo lonke uninzi lwabantu, kuquka abadlali, utyando lugcinwe kwizigulana ezimbalwa ukuba nangona unyango olufanelekileyo oluchazwe ngasentla, unokungazinzi kwesikhumba kunye nokuphala. Xa utyando lwenziwa, ngokuqhelekileyo imigqa engasayixhasayo i-ankle ngokwaneleyo ivuselelwa kwakhona ukwenzela ukubonelela ngokuzinzileyo ukudibanisa.

_Imithombo:

_{Wall J. "I-Criteria Yokubuyela-ku-Play Ukulandela Ukulimala Kwezemidlalo". IMid Med. Vol 29, No 1, Pg 169-175, Jan 2010.}

_{UMaffulli N noFerran NA. "Ulawulo lwe-Ankle Instability Instance". Acad. IOrpop. Ugqirha, Oktobha 2008; 16: 608 - 615.}

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