I-Ankle sprains enye yeyona ndlela ixhaphakileyo yezemidlalo. Iziphumo ze-ankle ezityumbileyo xa i- ligaments joint joint ishicilelwe. Oku kubangela intsiza encinci okanye epheleleyo yegament echaphazelekayo. Uninzi lweentloko zenzeke ngexesha lezemidlalo ezibandakanya ukugijima, ukuxuma okanye ukuhamba.
Izimpawu zokuqala zesikhumba esisikiweyo ziquka:
- intlungu kunye nobubele entolongeni
- ukuvuvukala
- ukutyumza
- ukungakwazi ukuhamba okanye ukuma kwidibeneyo
- ukuqina okuhlangeneyo
Ukulawulwa kokuqala kwe-ankle sprain kuqukwa uphando lokuqala lolwazi olubizwa ngokuba ngu- RICE :
- Ukuphumla: Ukuphumla nokukhusela indawo eyalimalayo. Ukuba kukho intlungu yokuthwala ubunzima bokulimala, sebenzisa iinqununu. Ukuba kubuhlungu ukuhambisa indawo, ukuyikhupha ngokukhawuleza.
- Iqhwa: Faka isicelo seqhwa okanye into enqabileyo, njengengxowa yengqolowa, ukulimala. Ubanda buya kunciphisa ukuvuvukala nentlungu kwiziko elimele. Eli nyathelo kufuneka lenziwe ngokukhawuleza. Faka isicelo esiqingqiweyo kwindawo leyo imizuzu engama-20 kathathu ngosuku kwiiyure ezingama-48 zokuqala.
- Ukunyanzeliswa: Cindezela isayithi elimele ngokusebenzisa i-Ace bandage. Oku kuya kunciphisa ukuvuvukala kommandla olimele. Nangona umgca kufuneka ube ne-snug, qinisekisa ukuba ayinzima kakhulu njengoko oku kungabangela ukuphazamiseka, ukubetha okanye ukunyuka intlungu.
- Ukuphakama: Phakamisa indawo eyalimele ngaphaya kwenqanaba lentliziyo kangangoko kunokwenzeka. Le nkqubo iya kunceda ekunciphiseni inani lokuvuvukala kwisayithi elenzakalisiweyo.
Olu nxu lumano luza kunciphisa intlungu kunye nokukhukhuma okwenzeka emva kokulimala kokuqala. Ezinye i-PTs zithi izigulane zithatha "inxalenye yokuphumla" yeRICE kude kakhulu kwaye zihlala ixesha elide, zikhokelela ekulahlekelweni okukhulu kwenkqubo yokunyakaza kunye nemisebenzi. Abaninzi bayalwela ukusebenzisa umgaqo- POLICE . Esi sikhombiso simele sikhuseleke, ukulayishwa okusemgangathweni, iqhwa, ukunyanzeliswa kunye nokuphakama.
Ukukhuselwa kwenziwa ekuqaleni kwintsimbi yakho, kwaye ukulayishwa okusemgangathweni kunokukunceda ukuba uhambe njengoko uphilisa ukuphepha ukukhulelwa kwexesha elide.
Ngokuxhomekeke kwimeko enzima ngayo, unokufuneka uthembele kwiintonga zexesha elithile ukuze uncedise ukuhamba. Ngokusebenzisa i-crutches, uya kukwazi ukunciphisa inani lesisindo osibeka kwi-ankle. Oku kuya kuphumla iigaments of the ankle kwaye bavumele ukuba baphilise. Kuza kunceda kwakhona intlungu eyenzeka ngokuhamba emlenzeni ochaphazelekayo.
Xa uvumelekile ngugqirha wakho, kufuneka uqalise inkqubo yokunyamekela yokuphucula amandla kunye nokunyakaza kwesikhumba sakho. Imisebenzi yokuqala kufuneka iqhutywe ngaphandle kokubeka nayiphi na isisindo kwi-ankle. Ngexesha, ukuzivocavoca kungaphumelela ukuba kube nzima. Uhlelo oluqhelekileyo lweprogram emva kwe-ankle sprain lubandakanya oku kulandelayo:
- Uluhlu lweeMzenzelo : Ukuziqhelanisa okunene kuya kunceda ukukhulula isangqa sakho. Ngokuphindaphindiweyo emva kwe-ankle sprain, umdibaniso uba nzima ngenxa yokungabi nesikhalazo. Kubalulekile ukuphinda ufumane isikhalazo esinokulahleka ngexesha lokuphulukisa ukwenzela ukukhusela ukulimala kwangomso.
- Isometric Exercises : Izenzo ze-Isometric zivumela ukuba uqinise amandla okubambisana kunye ne-ankle yakho ngaphandle kokuhambisa intsebenziswano yakho ngokuchasene. Oku kwenziwa ekuqaleni kwenkqubo yokuvuselela xa ufuna ukuqina, kodwa usenokukhathazeka ngokunyanzelana kwesikalo se-ankle.
- Ukuxhathisa Ukuzivocavoca kwenziwa ngokushukumisela ukudibanisa ngokumalunga nomkhosi olwahlukileyo. Ezi ziqhuba umsebenzi ukuqinisa imisipha emagqabeni akho ukubonelela ngenkxaso eyongezelelweyo.
Ngexesha, i-ankle yakho iya kubuyiselwa ngokupheleleyo kwaye uya kuba nakho ukwenza izinto ezifanayo oye wazinandipha phambi kwe-ankle yakho. Ukuba une-ankle ephosiweyo, jonga ngogqirha wakho kunye nomgulana wenyama ukuze uncede ngokukhawuleza kwaye ukhusele ngokusemgangathweni kwinqanaba lomsebenzi wakho.
Ehlelwe yiBrett Sears, PT
Umthombo:
I-Clinical Journal yeMithi yeMidlalo. 12 (3): 192-193, Meyi 2002