I- sprain yengozi kwi-ligament. I-ligament yinyama enobunzima, eqinekileyo, enobumba obudibanisa amathambo kunye. Iimigaments ezimazi ngokuqhelekileyo zisemagqabeni , emadolweni , nangesandla . Iimigudu zenzakaliswa ngokuba zolule kakhulu kwiindawo zazo eziqhelekileyo. Injongo yokwenza iigaments kukubamba isifuba sakho ndawonye ngokulungelelaniso oluqhelekileyo - iigamentshi zivimbela ukunyakaza okungavamile.
Nangona kunjalo, xa amandla amaninzi afakwa kwi-ligament, efana nokuwa, iigamente zingatyulwa okanye zihlulwe; le nzakala kuthiwa yi-sprain.
Uxinzelelo luyingozi kwi-muscle okanye kwi-tendon. Imisipha ihambisa isifuba sakho ngeendlela ezahlukeneyo ezimangalisayo. Xa iivumelwano zesikhumba, iyakhupha kwi-tendon, ehlangene nesithambo sakho. Iimfudu zenziwa ukuba zolule, kodwa xa zithele kakhulu, okanye zisetyenziswanga ngelixa zithengiswa, inxeba ebizwa ngokuba ngumphumo wam. Ingxaki ingaba isisombululo okanye iinyembezi ze-muscle okanye i-tendon.
Iingxaki zeNkunkuma kunye neeNqatha
I-sprain ibangelwa i-ligament isetwe kakhulu. Iigigamenti zinamandla kakhulu kwaye zinokuvumela ukudibanisa ukuba kuhambe, kodwa abanako ukunyaniseka okukhulu. Oko kuthetha ukuba xa i-ligament isetyenziswe kakhulu, iinyembezi ziyakwenzeka. Iingqumbo zegungxube zingabinxalenye okanye zizaliswe. Ngokuqhelekileyo, oogqirha baya kubonisa ubunzima bokulimala ngokubeka umonakalo wegament.
Ukulimala kweBanga 1 kunye neBakala 2 ngokuqhelekileyo kwalimala ngokwengxenye kwi-ligament, kanti ukulimala kwebanga lesi-3 ngokuqhelekileyo kubangele iinyembezi ezipheleleyo.
Iintlanzi zenzakaliswa zizihlunu okanye iintambo ezifakela imisipha emathanjeni akho. Ngokutsala kakhulu kwi-muscle, okanye ngokukrazula umsila kwelinye icala ngelixa kukhontrakthi (ebizwa ngokuthi 'ukukhwabanisa okungaqhelekanga') kwelinye icala kungabangela ukulimala ngaphakathi kweesisipha okanye i-tendon.
Iintambo zinokubangelwa nemisebenzi engapheliyo eyenza ukugqithiswa kwee-fibric muscle.
Iindawo ezininzi zezemidlalo zithatha inxaxheba kumngcipheko wokutyumba kunye neengxaki; Ezi ziquka ibhola, ibhola yebhoksi, i-gymnastics, i-volleyball kunye nabanye abaninzi. Ezi nzakala zivame ukuvela kwimisebenzi eqhelekileyo yansuku zonke njenge-slip kwiqhwa, ukuwa kwisikristeni sakho, okanye ukugubha ngomunwe . Imisebenzi ephindaphindayo inokubangela ukuba i-sprain okanye ingxaki.
Iimpawu zeeNqatha kunye neeNtle
Iimpawu eziqhelekileyo ze-sprain okanye ubunzima zibandakanya:
- Ubuhlungu kwindawo yokulimala
- Ukuvuvukala nokutyumla kwendawo eyalimalayo
- Ubunzima bhinqa idilesi elinzakeleyo
- I-spasm ye-muscle eyalimalayo
Iimpawu zizahluka ngobunzima bokulimala. Ukuba awuqinisekanga ngengozi okanye ubunzima beemeko, kufuneka ufune uncedo lobuchwepheshe kumqeqeshi wezemidlalo, uchwepheshe wezonyango okanye uchwepheshe wezokwelapha.
Xa Ufumana Uncedo
Ukwazi ixesha lokufumana uncedo kubalulekile. Ininzi kunye neengxaki zilawulwa ngamanyathelo alula, kodwa kufuneka uqiniseke ukuba into ebaluleke kakhulu ayibangeli intlungu. Nazi ezinye iimpawu zokuthi unokufuna uncedo ngeemeko zakho:
- Unentlungu enzima kwaye awukwazi ukubeka nayiphi na isisindo kwisiphelo esilimele
- Indawo eyalimala ibonakala iphosakele xa ifaniswa necala
- Awukwazi ukuhambisa indawo eyalimalayo
- Awukwazi ukuhamba ngenxa yentlungu
- Iimfumba zakho zomzimba okanye zinika indlela xa uzama ukuhamba
- Ulimaze le ngxenye ngaphambili
Unokuvuvukala okukhulu okanye ukuvuvukala okungaphuculanga ngokuphumla nokuphakama
Amanyathelo okuLawula
Unyango lwezilonda kunye neengxaki zidla ngokusebenza nge " RICE ". Ukuba awuqinisekanga ngobuqhetseba obunzima bakho, xela ugqirha wakho ngaphambi kokuba uqale naluphina unyango okanye uhlaziywe. Oku kulandelayo yenkcazo yendlela yokwenza unyango lwe- RICE yee-sprains kunye neengxaki:
- Ukuphumla:
Iiyure ezingama-24-48 zokuqala emva kokulimala kuthathwa njengexesha eliphambili lempilo kunye nemisebenzi kufuneka ipheliswe. Kancinci sebenzisa isigxina esilimele ngokunyamezela, ngokuzama ukuphepha yonke into eyenza intlungu. Ngokuqhelekileyo kusetyenziswe ukuqaqamba, ukubethela, okanye iinqumle eziyimfuneko ukuphucula ngokwaneleyo inxalenye yecandelo elimele.
- Iqhwa :
Kwiiyure ezingama-48 zokuqala emva kokulimala, qhwala i-sprain okanye uxinzelele imizuzu engama-20 ngeeyure nganye ii-3-4. I-pack pack ye-ice ingaba yesikhwama sokutya okufudumele, kukuvumela ukuba ukwazi ukusebenzisa kwakhona isikhwama. Enye indlela yokunyango ethandwayo kukuzalisa iikomityi zamaphepha ngamanzi uze ufeze indebe. Sebenzisa i-cube egqityiweyo njenge-ice cream cone, ukuxubusha iphepha njengoko i-ice melt. Musa ukucima i-sprain okanye uxinzelelo kumzuzu engaphezu kwe-20 !! Awuyi kunceda ukuphulukisa ukulimala nantoni na, kwaye unokulimaza umzimba. - Ukunyanzeliswa:
Sebenzisa ukunyanzeliswa xa uphakamisa intsimbi okanye uxinzelelo kunyango lokuqala. 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! - Ukuphakamisa:
Gcina i-sprain yakho okanye ubunzima ngokusemandleni akho - zama ukuphakama ngaphezu kwentliziyo yakho ukuba kunokwenzeka. Phakamisa ebusuku ngokubeka imithwalo phantsi kweengalo okanye umlenze wakho.