Ukulimala kwezemidlalo

Inqaku eliqhelekileyo lokulimala kwezemidlalo

Ingaba ungumdlali wezemidlalo okanye i-weekend warrior, ukuba ungumdlali wezemidlalo, mhlawumbi ujamelene nokulimala ngexesha elithile kumsebenzi wakho wezemidlalo. Ezinye iingxaki zezemidlalo zilimala kanzima , umphumo weso siganeko esibangela impawu ebonakalayo. Eminye iimeko ezingapheliyo, ezingasetyenziswayo ezinokuba nezibonakaliso ezintle.

Iimpawu eziqhelekileyo zokulimala kwezemidlalo

Ubuhlungu: Ukubambisana komnxeba kunokunceda ukubonisa umthombo wentlungu emva kokulimala.

Iintlobo zentlungu ezibandakanya indawo yothando, ubunzulu beentlungu, kunye nohlobo lwentlungu enokuhlangenwe nakho lunokunceda ugqirha wakho ukuba achaze isizathu esinokubangela intlungu kunye nokulimala. Kwimigangatho yokuqala emva kokulimala, awukwazi ukubona ukuvuvukala okanye nayiphi na isithintelo ekukwazi ukuhamba. Ukunyamezela xa uxinzelelo lusetyenziswa, nangona kunjalo, lunokuba ngumqondiso obalulekileyo ukuba kwenzeke ukulimala okukhulu.

• I-Outdoor Out Out Knee Means Means What?

• Iimpawu ze-Knee kunye ne-Ankle Zingabangela umphumo wokuCandwa kweNgqungquthela

Ukuvuvukala: Ukuvuvukala kukubonakalisa ukuvuvukala- umzamo wakho womzimba ukuphendula ukulimala kwaye uqalise impendulo yokuphilisa omzimba. Nangona ukuvuvukala kungekhona into embi, kungabangela ukuphazamiseka. Kukho iintlobo ezimbalwa zokuvuvukala, ezinokuthi ugqirha ugqirha wakho ngokubhekiselele kwingozi enokuba nayo:

• Ukususwa : Ukuvuvukala ngaphakathi kwendibano
• I-Edema: Ukuvulela kwezicubu ezithambileyo
• I-Hematoma : Ukuvuvukala ngenxa yokuphuma kumzimba kwisithambo esithambileyo

Ukunciphisa ukuvuvukala kuvumela umzimba wakho ukuba uphucule ukuphulukiswa ukuya kumanqanaba alandelayo kwempendulo kwenzakalo.

Ubunzima: Ukukwazi ukuhamba kukubonakalisa uphawu olubi lobunzima bokudibanisa.

Nangona intlungu ingaba nzima ukulinganisa, ukuhamba kwesibambano, okanye ukungabi naso, kubonakala kucacile. Kulula ukuthelekisa ukuhamba kwempembelelo engachangekanga ukuya kudibaniselwano. Amalungu angenawo ukuhamba ngokufanelekileyo kufuneka ngokubanzi aphumle aze avuselelwe ukunyakaza ngaphambi kokuba aqalise umsebenzi wezemidlalo.

Ukukhubazeka: Udibaniso oluzinzileyo luziva lukhululekile okanye lufuna ukuba luqhube okanye luphele. Oku kudla ngokuba ngumqondiso wokulimala kwegilament, njengoko isalathisi esilimele asixhaswanga ngokwaneleyo emva kokuba yonakaliswe. Lo ngumqondiso oqhelekileyo weendlebe ze-ACL emadolweni.

Iziganeko ezingekho phantsi kweeMidlalo eziKhuselekileyo

Ubuthathaka: Ubunzima obunqanda amandla okwakhiwa kolu bungozi bubangelwa ubuthathaka. Nangona kunjalo, ubuthathaka bungabonakalisa umonakalo wesakhiwo kwi-muscle okanye ithethoni ekhusela umsebenzi oqhelekileyo wokuphela komsebenzi. Ukungakwazi ukuphakamisa ingalo yakho okanye ukuhamba ngenxa yobuthathaka kufuneka kuhlolwe ngumsebenzi wezobugcisa.

Ubungqina kunye nokulinganisa: Ubungqina okanye ukubetha kuluphawu lwesifo somsindo okanye ukulimala. Ngamanye amaxesha iintsholongwane zonakaliswe ngokuthe ngqo, ngamanye amaxesha inzondo iyakucasulwa ngokukhupha okanye ukuvuvukala.

Ukubethwa okubalulekileyo mhlawumbi kungeyona ingxaki enkulu, kanti ukungaziveki ukuba inxalenye yecandelo elimele likhathazekile.

Ubomvu: Ubomvu bunokuba ngumqondiso wokuvuvukala. Ubomvu buyakwenzeka njengesiphumo sokuqhawuka, ukuvuvukala, ukungabikho komzimba, okanye usulelo. Ngenxa yokuba isikhumba sakho sibomvu asithethi ukuba usulelo lukhona, kodwa oku kungabonakalisa omnye. Ukuba unobumba obomvu obungachazwanga, kufuneka uhlolwe ngumsebenzi wezonyango.

Ukulimala Okuphezulu Kwezemidlalo Ngokudibeneyo

Amagxala : Ingxaki ebhekene neyona nto ixhaphakileyo okanye ukutshatyalaliswa kwebhotile yokujikeleza . Nangona kunjalo, ezinye iimeko ezifana nesigxina esibambileyo okanye iinyembezi ezinqabileyo zingalinganisa iimpawu zengxube yomqhubi owonzakeleyo kwaye kufuneka ukuba ithathelwe ingqalelo njengokuba lunokuhlolwa.

I-Elbow : Iingxaki zeTendon ezijikeleze umgca, kuquka i -epicondylitis yangaphambili (i-tennis elbow) kunye ne -epicondylitis (i-elbow).

I-Wrist : Iingqimba zentambo ziphakathi kwamathambo aqhelekileyo aphukileyo kwiimbaleki.

Ukufika ngokuwa phezu kwengalo eyeluliweyo, umzekelo, kunokukhokelela ekuqhekekeni kwesandla okufuna unyango.

Iminwe : iminwe ye-Jammed ingachaza ezininzi iintlobo zeempazamo ezinomnxeba ezinxulumene nemidlalo. Ukuchithwa kwamalungu kunye nokuvuvukala komunwe kuyaqhelekile, ngokukodwa kwimidlalo yebhola efana nebhokballball kunye nebhola.

Umgudu: Imisipha engaphantsi kwe-back-back iyenzeka kakhulu ukulimala kwamagundane kwiimbaleki (okanye abathathi-midlalo). Intlungu ibinzulu kwaye inzima, ekhokelela abo bachaphazelekayo ukuba banenkxalabo yokuba ingxaki eyakhiwe ingakumbi. Nangona iimeko ezincinci eziqhelekileyo zengxaki yomqolo kufuneka zicatshangelwe, i-lumbar strains yizona zixhaphake kakhulu.

I-Hip : Iintlobo ze-Groin ziye zisoloko zihlala zixhaphake ngokuqhelekileyo. Uninzi lweengxaki ze-hip eziye zenziwa ngumxube we-muscle, ezifana ne- FAI kunye neenyembezi ezinqabileyo , ziyaqondakala kangcono, kodwa ukulimala kokulimala kusezona zinto ziqhelekileyo.

I-Knee : Ubuhlungu bendoda yangaphambili, ebizwa ngokuba yi-patellofemoral syndrome, i-cartilage evuthayo kwi-bottomside ye-kneecap ebangela ubuhlungu nokugaya kuyo.

• Yintoni i-Myositis Ossificans kwaye Yenzelwa Njani?

• Yintoni eyenzeka ngePec?

Ukuzilolonga kusebenza rhoqo kusetyenziswa unyango.

I-Ankle : I- Ankle sprains yiyona nto inobungozi obuqhelekileyo yokudibanisa i-ankle. Emva kokuba kwenzeka i-ankle sprain, ukuphinda ukulimala kuya kuqheleka. I-rehab efanelekileyo emva kwezi nzakala kunokunceda ukukhusela ukuxhamla umxhasi we-ankle.

Iinyawo : I- Plantar fasciitis iquka ukucaphukiswa kweethambo ezinzima, ezinobunzima ezidala umlenze wonyawo. Le ntlobo ye-fascia i-tissue iyakwazi ukutyunjwa kwaye ibuhlungu, ekhokelela ekubeni kunzima ukuhamba kwisithende seenyawo.

> Ukuqhayisa, ukubetha intlungu kwisithende, eziqhelekileyo kwi-fasciitis plantar.

Ngexesha lokujonga uDokotela wakho

Ukulimala kwezemidlalo kuqhelekileyo, kwaye ukubona ugqirha kuyo yonke intlungu kunye nentlungu ayinakwenzeka kubadlali abaninzi. Oko kwathiwa, kukho impawu ekufuneka ufune unyango.

Eyona nto ibalulekileyo kukuba, ukuba kukho imeko engaphuculanga ngamanyathelo athatywayo, okanye ukuba iyona ingxaki nakwezinye iinzame zakho, kufuneka ubonwe ngumqeqeshi oqeqeshiwe. Okwesibini, ukulimala kwamagosa amaninzi kuphathwa ngabaqeqeshi abangewona ugqirha, abaninzi babo baqeqeshwe kakuhle ukulawula le nzakala. Abaqeqeshi bezemidlalo kunye neengcali zomzimba ziphakathi kwalabo baqhele ukuxilonga nokuphatha abagijimi abalimalayo.

Ezinye iimpawu ofuna ukuba zibonwe ngunyango lwezobugcisa ziquka:

• Ubunzima usebenzisa umgca wokulimala (ukuhamba, ukuphakamisa ingalo yakho, njl.).
• Ukungakwazi ukubeka isisindo esiphelweni
• Ukuhamba ngokukhawuleza kokubambisana
• Ukukhubazeka kwendawo eyalimalayo
• Ukuhlamba okanye ukulimala kwesikhumba
• Ukuphuhlisa iimpawu zentsholongwane (iindlovu, ukuphosa, ukukhwaza)

Unyango lweeNzakala zeMidlalo

Ukonyango olufanelekileyo kwanoma yimuphi ukulimala kufuna ukuqonda imbangela yengxaki; ukuba kukho nawuphi na umbuzo we-diagnostic engundoqo, kufuneka ufune unyango. Kwimeko yezemidlalo, le nto inokuba ngugqirha, kodwa ingaba ngumqeqeshi wezemidlalo okanye umphathiswa wenyama.

Xa kwenzeka ukulimala kwezemidlalo, kufuneka uyeke ukuqeqeshwa kunye nokukhuphisana ukuvumela ukuphononongwa kokulimala nokuphuhlisa isicwangciso sonyango. Olunye ukulimala kwezemidlalo lungalawulwa ngesicwangciso sokubuyela kwimisebenzi esheshayo, ngelixa ininzi idinga ixesha lokuphumla nokungasebenzi.

Ngokubanzi, iinzame zijolise ekulawuleni ukuvutha nokuqhubela phambili impendulo yokuphilisa. I- RICE isicwangcisi esiluncedo sonyango olukhawulezileyo oluninzi olwenzakalo.

Xa wenza unyango lwe-RICE, uya kuthatha amanyathelo alandelayo:

1. Ukuphumla: Nciphisa umkhosi owenza inxalenye yengozi yomzimba. Oku kuthetha ukuyeka umsebenzi wakho wezemidlalo, kwaye kusenokuthetha ukusetyenziswa kweentonga, ukubethela okanye enye incedo ekuphumleni ngokupheleleyo kwindawo.
2. Iqhwa: Icebo inceda ekulawuleni ukuvuvukala nokuvuvukala, kwaye kunokukunceda kakhulu ngokunciphisa intlungu. Abagijimi abaninzi abaqhwala ngokukhawuleza bafumanisa ukuba abadinga iipilisi zentlungu ukuze banciphise ukungazinzi.
3. Compress: Inkcenkcesiso yenziwa ngokukhawuleza, kodwa ingagxininiswa, igosa inxalenye yengozi yomzimba kunye ne-bandage bandage. Ukuncincika okunamandla kunokubangela ukungonakali kweempawu zakho kunye nezinye iingxaki.
4. Ukuphakanyiswa: Ukuphakamisa ukuphela komonakalo kunokukunceda nokunciphisa ukuvuvukala nokuvuvukala, kwaye kwakhona, ukunciphisa intlungu.

ILizwi

Ukuthatha ikhefu kumsebenzi wakho oqhelekileyo (kwaye mhlawumbi uthandekayo) unokuba nzima ukugwinya. Kodwa khumbulani: Ukuvumela ukulimala kwezemidlalo kungaphathwa kakubi kungakuncedisa ixesha elide, okanye kukuthintele ukuba ubuyele kwimidlalo yakho ngokupheleleyo. Mamela umzimba wakho uze ufune uncedo xa ucinga ukuba uyayidinga.

Emva kokuba uqalise amanyathelo e-RICE, isicwangciso sonyango esicacisiweyo singaphuhliswa. Le yilapho ukulimala kwakho okuthe ngqo kuya kulungiswa, kwaye isicwangciso sonyango sodwa singaphuhliswa.

> Umthombo:

> Garrick JG kunye ne-Requa RK. Imisebenzi yezemidlalo kunye nokuPhepha: Iziphumo ezimbi. " J Am Acad Orthop Surgery. 2003 NgoNovemba-Dec; 11 (6): 439-43.