Ukuxhatshazwa kunye nokuPhathwa kweZizwe

Ukuqonda "i-RICE" Indlela yoLwazi oluPhezulu

Ukuba unesiphelo okanye unobungozi , usenokuzibuza malunga neendlela eziphambili zokunyanga. Ngaba iqhwa? Ngaba kushushu? Yintoni enye ongayenza? Okwangoku zicinga ukuba unyango olungcono lwe-sprain okanye uhlobo luneendlela "RICE", isichazi esinokusikhumbula xa unobungozi obukhulu. Kubalulekile ukuba uqaphele ukuba ukuba awuqinisekanga ngobuqhetseba obunzima bakho, kufuneka uxoxe nodokotela wakho ngaphambi kokuba uqale naluphina unyango okanye ukulungiswa.

"I-RICE" imele:

• Ukuphumla
• Icebo
• Ukunyanzeliswa
• Ukuphakamisa

Makhe sijonge ezi ndlela ngeenkcukacha ezingakumbi, kunye nemveliso enokukunceda ukuphatha ukulimala okuqhelekileyo okufana neentambo zesikhumba, ii-ankle eziphosakeleyo, iintambo ze-hamstring kunye ne-groin pulls.

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Ice Packs kunye neWraps

Ukunyanga kwe-Ice isetyenziswa ngokuqhelekileyo ukwenzakalisa "ukulimala". Ukuba unobungozi bwakutshanje (kwiiyure ezingama-48 zokugqibela), apho ukuvuvukala kuyinkathazo, kufuneka usebenzise unyango lweqhwa endaweni yokushisa .

Iipakethi ze-Ice zinganceda ukunciphisa ukuvuvukala malunga nokulimala, kwaye unokwenza ngokwakho ukuba ungenayo i-pack ye-ice pack nawe.

Ukunyangwa kwe-Ice kungasetyenziselwa izimo ezingapheliyo, ezifana nokulimala ngokweqile kubadlali, ukwenzela ukulawula impendulo yokuvuvukala. Ukuba usebenzisa i-pack ye-ice ye-injection engapheliyo, ke, qalela ummandla wenzakele emva kwemisebenzi. Ungalokothi unqande ukulimala okungapheliyo ngaphambi komsebenzi.

Ukuqhelisa ngokukhawuleza ukulimala , ngokuqhelekileyo kucetyiswa ukuba i-ice isetyenziswe kungekho ngaphezu kwemizuzu engama-15, kwaye ayikho rhoqo ngaphezu kweyure ngeyure. Ukusebenzisa i-ice ixesha elide, okanye ngokuphindaphindiweyo, kunokubangela ukuba kubekho iingxaki.

Kaninzi

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Ukupasa iPad

Ukunyanga okufunekayo kufuneka kusetyenziswe izimo ezingapheliyo zokunceda ukukhulula nokukhulula izicubu kunye nokukhuthaza ukuhamba kwegazi kwindawo.

Sebenzisa unyango olushushu lokulimala okungapheliyo, njengokulimala kakhulu, ngaphambi kokuthatha inxaxheba kulo msebenzi.

Xa usebenzisa ukusebenzisa unyango, qaphela ukuba usebenzise ubushushu obunokulinganisela ixesha elide (qaphela ukutshisa). Ungalokothi ushiye iipayipi zokufudumala okanye iitilesi ixesha elide okanye xa ulala.

Ukutshaya kunokwenziwa ngaphambi kokuba ululwe ukuze ukhulule umzimba ngaphambi komsebenzi. Ngokufudumeza ngaphambi kokulula kwakho, uya kukhulula imisipha kunye neetoni kwaye ungenakukwazi ukuzilimaza.

Kaninzi

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Inkxaso yeNkosi

Iibhasti zenkxaso zinokunceda abantu ababenokulimala kwesikhokelo samakhanda okanye nje abo bafuna ukulimaza izibilini zabo ngokulula.

Umsebenzi wesibhakabhaka sesandla ngokubonelela ngenkxaso yesandla. Abayi kuthintela ukulimala okukhulu, kodwa banokukunceda wenze imisebenzi elula ngelixa uvuselela ukusuka kwintsimbi. Ngaphandle kokuba umnqweno usuphelelise ukungafihli, ukuhlukunyezwa kwesibhakabhaka kufuneka kususwe ngezikhathi ezithile ukuqinisekisa ukuba iindawo ezidibeneyo zihlala ziguquguqukayo. Ngamanye amaxesha abantu banxiba izibhambathiso ngokuphindaphindiweyo, okukhokelela ekuqineni kokubambisana kunye nobuthathaka bemisipha ejikeleze idibeneyo.

Kaninzi

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IAnkle Brace

I-brace brace yenza ngendlela efana neenkxaso zesikhonkwane ezikhankanywe ngasentla. Ngoxa ezi zinto ziza kuthintela konke ukulimala, bahlala bebanceda abo bathambekele ekutheni baxhomeke kwi- squares sprains .

Abanye abantu bakhetha i-brace-up up brace braces, kodwa baninzi bakhetha ukulula ukuxhaswa kwe-sleeve-type support. I-brace brace kufuneka ivuke, kodwa ingabi nzima. Kufuneka ikhululeke ukuba iinzwane zithinte okanye zipholile.

Njengokuba kunesibindi sesibindi, ngokuqhelekileyo la ma-brace angama-braces kufuneka asuswe ukuze agcine ukuhamba kwaye asebenze izihlunu ezijikeleze umxube we-ankle. Ukusetyenziswa ngokugqithisileyo kwesibindi kungakhokelela ekubuthatheni kwezihlunu ezijikeleze isangqa. Kwiimbaleki ezincinci, kubaluleke kakhulu ukugcina isenzo somzimba we-ankle ukukhusela ukuxhomekeka kwi-brace.

Kaninzi

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Iibhanti zokuxhaswa

Sebenzisa ukunyanzeliswa xa uphakamisa umxube obunzima okanye ubunzima. Ukusebenzisa i-Ace bandage, bhobhisa ummandla ogqithise ukugqitywa kwe-elastic nge-half half of the width of the wrap. Ukumboza kufuneka kulunge, kodwa kungabikho ukujikeleza ukuhamba ukuya ekupheleni. Ngoko, ukuba iminwe yakho okanye iinzwane zibe zibandayo, i-blue, okanye i-tingle, phinda uphinde!

Ukusebenzisa ukunyanzeliswa kukunceda kakhulu kumanyathelo okuqala ukukhusela ukuqokelela kwamanzi okugqithiseleyo, kodwa kunokukunceda ukucima ukugqithisa kwamanzi amaninzi. Abanye abagijimi bakhetha ukunxiba iingubo zokuncintisana, ezifana nezitokisi zokunciphisa, ukukunceda ukufeza le njongo.

Kubalulekile ukuqinisekisa ukuba ukugqoka ukunyanzela akusibopheli njengendlela yokunqumla ukujikeleza. Ukongezelela, ukunyanzela iingubo ezikujikeleza emadolweni kufuneka kukhululeke ukunciphisa umngcipheko wokuphuhlisa i-blood clots, ngezinye iinkathazo ezinzulu.

Kaninzi

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Ukuphumla nokuphakama

Ukongeza kwiqhwa kunye nokunyanzeliswa, ukuphumla nokuphakama kuyimfuneko ebalulekileyo yokunyanga i-sprain okanye i-strain. Kuze kube nini ukuphumla ukulimala kuya kuxhomekeka kubunzima, kodwa kubalulekile ukuqaphela ukuba umsebenzi wokuqalisa kwakhona awukwazi nje ukwandisa intlungu kunye nokuvuvukala, kodwa unokuphakamisa umngcipheko wokubandezeleka komnye, mhlawumbi unzima kakhulu, ukulimala.

Ngaphantsi kwindlela yokuphatha ii-Sprains ezintle kunye neeNtle

Indlela ye-RICE yokunyanga i-sprains enzima kunye neengxaki zibandakanya ukuphumla, iqhwa, ukunyanzeliswa kunye nokuphakama. Oku kusebenza kakhulu ukwenzakaliswa kungakapheli iiyure ezingama-48. Ngenxa yokulimala kancinci, indlela ye-RICE inganciphisa intlungu kunye nokuvuvukala, kwaye ikubuyisele kwimisebenzi yakho ngokukhawuleza. Nangona kunobungozi obukhulu, kunjalo, kubalulekile ukudibana nogqirha wakho ngaphambi kokunyanga.

Ngokuqinisekileyo, unyango olungcono uluthintelo. Ukuqinisekisa ukuba ulula xa kusebenza, uthathe ixesha lokufudumala nokupholisa, kwaye uphumle ukulimala ade uphilise ngokwaneleyo ukuqhubeka kwakhona imidlalo, zonke iindlela ezifanelekileyo zokunciphisa ithuba oya kulusebenzisa ukusebenzisa indlela ye-RICE kwindawo yokuqala.

> Umthombo:

> I-American Academy ye-Orthopedic Surgeons. Iintambo, iiNtlu, kunye nezinye iiNxeba zeTissue. https://orthoinfo.aaos.org/en/disease-conditions/sprains-strains-and-other-soft-tissue-injuries/

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