Uphando lucebisa ukuba ukwenza umgangatho kunye nokuqeqeshelwa ukulinganisela kunokuthi uthintele i- ankle sprains . Umphathiswa wakho womzimba ungomnye wezibonelelo ezifumanekayo zokuncedisa ngokuqeqeshwa kwendawo ekukholweni kokuthintela i-ankles sprains kunye nokulimala.
I-ankle sprain ingabangela ukulimala okubuhlungu, kwaye yenye yezona zizathu eziqhelekileyo zemizimba yokuvakatyezwa kwamagumbi okuphuthuma.
I-Ankle sprains yenzeka xa isangqa sakho sigqitha ngokungaqhelekanga xa usebenza, ugxuma, kwaye uhamba ngokuphuma. Njengoko i-ankle yakho igqitha, i-ligaments-ezo zakhiwo eziqhotyoshelweyo zifakela ithambo elinye kwelinye-ezixhasa i-ankle yakho igxininiswe, kwaye mhlawumbi igxininiswe. Uxinzelelo olunzulu kwii-ligaments, kwaye ziyakwelula kwaye zidilize, zikhokelela ekuqhubeni kweenyawo.
Nangona i-ankle sprain ithathwa njengobungozi obuncinane, ukuba uvakalelwa ukuba uqhube umlenze wakho, kufuneka u tyelele ugqirha wakho ukuze uhlolwe. Ugqirha wakho angenza i-x-ray ukulawula ukuphuka kwesangqa , kwaye unokukubhekisela kwi- PT yokwelashwa kwintsimbi yakho .
Ukuba uthe wafaka isandla sakho, unokuzuza ngokusebenza nomgulana wenyama ukukunceda ukuba uphinde uhambe ngokuqhelekileyo. Iinjongo zonyango zingaquka:
- Buyisela uluhlu lwesigxina sokuhamba (ROM)
- Ukuphucula amandla emisipha kunye nokuzinza kwi-ankle yakho
- Nciphisa intlungu ye-ankle
- Nciphisa ukuvuvukala ecaleni lakho
- Buyisela ibhalansi eqhelekileyo kunye nolwazi oluyimfihlo kuyo yonke indawo
I-PT yakho inokukunika isicwangciso sokuthintela i-squares zangaphambili. Inxalenye enye yeprogram yakho yokukhusela isithintelo ye-ankle kufuneka isebenze ngokulinganisela kunye nokwaziswa.
Uluphi Uqeqesho Lokuzikhethela?
Ukufunyanwa ngumzimba wakho ubuchule bokubona ukuba kusekuphi indawo. Umzekelo wexesha: jonga phambili kwaye ubambe ingalo yakho ecaleni, efana nomhlaba. Emva koko ugobe i-elbow 90 degrees uze ukhangele indawo yesandla sakho. Kunokwenzeka ukuba kuninzi kakhulu kwicala kwaye ugobile ngekona elifanelekileyo. Kodwa ingqondo yakho yayazi njani na indlela yokubeka ingalo yakho ngaphandle kokuyijonga? Oko kukufaneleka.
Kukho ezizodwa zokuphelisa izigulane-izigidi zazo-kuwo wonke umzimba wakho ukuthetha nengqondo yakho malunga nokuba umzimba wakho uphi na ukuhamba nokutshintsha. Xa uhamba, ezi zikhwepha ezinyaweni zakho, ama-ankle kunye nemilenze zinika ingqondo ingcaciso malunga naluphi uhlobo lomhlaba ohamba ngalo, ukuba ubungakanani bomhlaba bunjani, kwaye ubunzima bunjani kunye noxinzelelo kwiintlobo ezahlukahlukeneyo ezihamba imilenze. Ubuncwane lubaluleke kakhulu kwintembeko yabantu, njengoko kusinceda ukuba sishukunywe ngokulula kwaye singabikho ngaphandle kokucinga ngokuphathelele amandla (njengobunzima) osebenza emzimbeni wakho.
Ngamanye amaxesha emva kokulimala, inkqubo yakho yokufumana indawo iyeka ukusebenza ngokufanelekileyo, kwaye unokufuna ukwenza u-balance balance PT kunye nemisebenzi yokuzimela ukuze ufundise umzimba wakho oko kufuneka uyenze.
Uqikelele ntoni na? Uphando lubonisa ukuba ukusetyenziswa koqeqesho lwangasese kunokukunceda ukukhusela i-ankle sprains kunye nezinye izinto ezinobungozi obuphantsi.
Yintoni Ebonisa Uphando?
Uhlalutyo lwama-meta lwakutshanje (uphando oluhlola iimiphumo zezifundo ezininzi ezahlukeneyo) kwiNcwadana yeSayensi kwiMicrothelo neMidlalo ijonge ukuphumelela kokuqeqeshwa kwendawo yokuziphatha kubantu abaye babandezeleka. Kuzo zonke izifundo, ezi-7 ezibandakanya abathathi-nxaxheba abangaphezulu kwama-3000 bafumana iziphumo ezibalulekileyo ezibonisa ukusetyenziswa koqeqesho lokungena kwimiqathango yokukhusela i-squares zangaphambili.
Olu phofu oluthile luye lwahlola nokusebenza koqeqesho olufanelekileyo lokukhusela i-ankle sprains ngokubanzi, ngaphambi kokulimala.
Abaphandi bafumanisa ukuba kwiiphando ezi-2, iziphumo zithandeka ukongeza ukuqeqeshwa kwendlela yokuzilolonga kwindlela osebenza ngayo ukukhusela i-ankle sprains.
Olunye uvavanyo lwabadlali abangama-34 abanokungazinzi kwesigxina esingapheliyo luhlolisise umphumo wokulinganisela kunye nokuqeqeshwa kwendawo yokusebenza kwi-ankle. Omnye umcebisi kulesi sifundo: abathathi-nxaxheba benza ibhalansi kunye nokuqeqeshwa kwendawo kunye neengalo zabo ezingenalimazi xa kunokwenzeka. Iziphumo zibonisa ukuba ukwenza ibhalansi kunye nokuqeqeshwa kwendawo yokusebenza emlenzeni omnye ("olungileyo") kuvelise iziphumo ezintle zokulimala okanye i-ankle.
Oku kuthetha ntoni kuwe? Nangona unesinqa esikhatywayo nesingaqinisekiyo, usenokusebenzisa ukuqeqeshwa kobuchule bokuphucula ibhalansi jikelele kwaye, sinethemba lokuba, ukunciphisa umngcipheko wokulimala kwangomso.
Eyona nto ingqina: ubungqina bubonisa ukwenza imilinganiselo kunye nokuqeqeshwa kwendawo njengendlela yokuvuselela nokukhusela i-ankle sprains. Ngelishwa uninzi lweenkqubo zokuzivocavoca kunye neenkqubo zengqondo zivame ukungazihoxisi iqela lokuqeqesha. Amaxesha amaninzi inkqubo yakho yokuzilolonga iya kuba phakathi kwe-aerobic ne-cardiovascular conditioning, ukuqeqeshwa kwamandla kunye nokuguquguquka. Ukufunyanwa kudlalwa ngokungaqhelekanga. Kodwa kukho iindlela ezilula zokubandakanya ukulinganisela kunye nokuqeqeshwa kwendawo yokusebenza kwisimo sakho somzimba wokunciphisa umzimba ukuze unciphise umngcipheko weentloko zokulima kunye nokulimala.
Ukuqala iNkqubo yoQoqosho kunye neNkqubo yoQeqesho
Ngokuqinisekileyo ukuba unayo i-ankle ephuhliweyo, tyelela ugqirha wakho uze ukhangele kunye nomzimba wakho wonyango ukuze ufumane unyango olungcono kwaye unakekele ingozi yakho. Ukuba awuzange uqhube i-ankle yakho, kusenokuba nembono enhle ukutyelela i-PT yakho yangaphakathi ukuze ufunde ibhalansi ethile yamagxa kunye nokuzivocavoca. Ezi zinto ziquka:
- Ukuma komlenze ongeyena kunye amehlo akho evulekile kwaye avaliwe
- Umlenze ongenamdla kunye nemigca ephezulu
- Ukuma komlenze omnye kwiindawo ezahlukeneyo ezingaqinisekanga
- Ukusebenzisa ibhodi yeBAPS
- Umsebenzi we-T-Stance
- Tandem uhamba
Umgulana wakho womzimba unokukwazi ukuqhuba iimpawu zokuziphatha zangasese ezifanelekileyo kwiimfuno zakho ezithile. Iprogram yakho yokuzilolonga ye-ankle ingaquka ezinye izinto ezifana ne- ankle elula okanye iindlela zokuqinisa iimisipha ezikufutshane nawe.
Ukulimala kwesikhumba kungabangela ubuhlungu, kwaye kunokunciphisa amandla akho okuzonwabisa ngezinto eziqhelekileyo zokuzonwabisa kunye nemisebenzi. Kukho ubungqina bokuba ukuzilolonga kungabangela ukunciphisa amathuba akho okugcina ukulimala kwesikhumba, kwaye banokukunceda ukuba uphinde uphinde ufumane ukuba uphelile. Hlola kunye nawe ugqirha wenyama ukuze ufunde ukuba yiyiphi indlela efanelekileyo yokukwenza ukuba unciphise umngcipheko we-ankle okanye ukulimala.
> Imithombo: Hale, DS, etal. Ukuphuculwa koBucala eMsebenzini ophantsi koPhuculo emva kokuQinisekisa koLungelelwano lweeNyunithi kwiBantu ngabanye abaneeNkcukacha zokuPhathwa kweeAnkle . Umbhalo woQeqesho lwezemidlalo. 49 (2): 2014; 181-191.
> I-Schiftan, i-GS, ne-etal. Ukuphumelela koQeqesho oluLawulayo ekukhuseleni i-Ankle Sprains kwiMidlalo yeeMidlalo: Uhlolo lokuHlola kunye nokuHlola kweMeta. Umbhalo weNzululwazi kwiMida kunye neMidlalo. 18 (3): Meyi, 2015.