Izinyathelo Zokunakekelwa Kwe-Ankle Emele Kokuvuselelwa Ngokusheshisa
Cishe wonke umuntu ubhekene nokulimala kwe-ankle , kusukela ekunciphiseni okuncane kuya ekulimaleni okukhulu kwegciwane. Iningi labathintekayo bezemidlalo lizokhumbula isikhathi lapho bakha khona izinyawo zabo . Uma kwenzeka ukulimala, iziguli zifuna ukuphumula ngokushesha ngangokunokwenzeka. Akukho ukuvumelanisa okucacile ukuthi ungabuyiselwa kanjani ngokulimala kwe-ankle, kodwa kunezihloko ezithile ezivamile. Funda ngezinyathelo eziyisisekelo zokulimala kwe-ankle ukuvuselelwa futhi uma ungaqhubeka nemisebenzi yakho evamile.
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"RICE" UkwelashwaUkwelashwa kokuqala kwe-ankle sprain yindlela yokwelashwa "RICE". Lokhu kugxile ekwehliseni ubuhlungu be- ankle nokukhuphula ubuhlungu:
- Ukuphumula: Amahora okuqala angu-24-48 ngemva kokulimala kubhekwa njengenkathi yokwelashwa okubucayi nemisebenzi kudinga ukulinganiselwe. Kancane kancane faka isisindo esiningi ku-ankle ohilelekile njengoba ubekezelela futhi uyeke ukusetshenziswa kwe-crutch uma ungakwazi ukuhamba ngaphandle kokuhlambalaza.
- Iqhwa: I- Ice application iyasebenza ukunciphisa ubuhlungu bokuvuvukala nokunciphisa. Ngenkathi amaphakheji e-ice angasiza, kunezinhlobo ezikhethekile ze-ice wraps "ezenziwe ukubunjwa kuhlangene.
- Ukucindezeleka: Sebenzisa ukucindezela esigabeni sokuqala sokwelashwa kwe-ankle sprain. Ukusebenzisa i-Ace bandage, ukugoqa u-ankle kusuka ezinzwaneni zonke kuze kube phezulu kwe-muscle we-calf, ugoqa ukugoqa okugxilwe ngengxenye eyodwa yobubanzi bokugoqa. Ukugoqa kumele kube mnumzane, kodwa hhayi ukusika ukujikeleza kuya enyaweni.
- Ukuphakama: Gcina i-ankle yakho ehlutshiwe ephakeme kunenhliziyo yakho kaningi ngangokunokwenzeka. Lokhu kungasiza ekunciphiseni ukuvuvukala ngokuphawulekayo. Gcina engqondweni yakho, ukufaka isikhumba sakho esihlalweni ngenkathi uhlezi phezulu akuphakamisi ngaphezu kwenhliziyo yakho!
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I-Range ye-Exercise ExercisesIsinyathelo sokuqala sokubuyiselwa ukubuyisela ukuhamba kwemisipha evamile. Ukuhamba kunganciphisa ubuhlungu nokuvuvukala; Ngakho-ke, ukuze uphathe ngokuphumelelayo ukunyakaza okuvinjelwe, zama ukubhekana nobuhlungu nokuvuvukala . Ngemuva kokulimala kwe-ankle, umsebenzi wokuhamba phambili kufanele uqale ngokushesha ngangokunokwenzeka. Ukulimala okuvamile kudingeka ukuthi kungabi nakwezinye izindawo (njengokwesikhwama noma ukuqhuma), ngoba ukulimala okuningi kungaphathwa ngokuzivocavoca kokuqala. Hlola nodokotela wakho ukuthola ukuthi kulungile yini ukuqala imisebenzi yokuhamba.
Umsebenzi ophakanyiswayo wokugqugquzela kakhulu ukugqugquzela ukuthi usebenze "ukubhala" ama-alfabhethi emkhathini ngezwane zakho ezinkulu. Qala ngokunyathelisa izinhlamvu, bese uzama ukuhlehlisa. Lo msebenzi olula uzohambisa unyawo lwakho kuzo zonke izinyathelo eziyisisekelo ze-ankle.
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Ukuqinisa UkuzivocavocaUma ukunyakaza sekufinyelelekile futhi ukuvuvukala nobuhlungu buyancipha, kufanele uqale ukuqinisa isikhumba. Ukulandela ukulimala okunjenge-sprain, i-ankle iyoba buthakathaka futhi ikwazi ukungena emzimbeni. Ukuzivocavoca okuqinisayo kunokusiza ukuvimbela i-reinjury futhi ikubuyisele emisebenzini evamile.
Imisebenzi yokuqiniswa eyisisekelo ihlanganisa umsebenzi namaqembu okumelana, izinyathelo eziphakanyisiwe kanye namaphaphu. Ukusebenza nomuthi wezinto ezibonakalayo kuvame ukuzuzisa ukuvumela umuthi ukuba ahlose imisipha ethile engase yalimala.
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Ukuqeqeshwa OkuzimeleUkwaziswa yigama elisetshenziselwa ukuchaza ikhono lomzimba wakho ukuzwa isikhundla sokujoyina. Isibonelo, uma uvale amehlo akho, ungase uzizwe isikhundla somzimba wakho ngaphandle kokubheka ukubuka isimo somzimba wakho. Ukwakheka nakho kusiza ukulawula isimo somzimba wakho. Ukuqeqeshwa okuhle kokuzimela kungasiza ekuvimbeleni i-ankle yakho ukuba ingene ezikhundleni lapho kungenzeka khona ukulimala nokulimala.
Esinye sezici ezinzima kunazo zonke zokuphumula ngemuva kokulimala kwe-ankle sprain ukubuyiselwa kwalesi senzo sokuzizwa. Ngaphandle kwalo, abagijimi bavame ukuzwa ukuthi kukhona ama-ankle awanamandla, ngisho noma imisipha ihamba kahle I-ankle inesisindo esingase singakusekeli futhi kufanele. Ukuqeqesha ama-ankle ukuba kube ukuhlanganiswa okuzinzile ngokwengeziwe ngokugxila kulezi zinto eziphathelene nokuzikhandla, ukuvuselelwa kokugcina kuthuthukiswa.
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Imisebenzi ecacile yemidlaloIsigaba sokugcina sokuphumula ekulimazeni kwe-ankle ukwenza imisebenzi ethile efanisa ukunyakaza kwemidlalo oyikhethile. Lokhu kungabandakanya ukugqoka okuhloswe ukusika, ukuguqula noma ukuxhuma. Kubalulekile ukwenza le misebenzi endaweni engakahleleki ngaphambi kokuba ubuyele emisebenzini yakho evamile yemidlalo.
Uma wenza imishini yokudlala emzimbeni, umzimba wakho ungakulungela lo msebenzi, ukusika okulandelayo noma ukugxila, kunokuba ube nokuzenzekela ngokuzenzakalelayo kumcimbi wegeyimu. Lezi zivivinyo zivumela umzimba wakho ukuba uzuze isigaba sokugcina sokuvuselelwa ngenengozi encane yokulimala kabusha. Ngeshwa, abagijimi abaningi bayakulahla lesi sinyathelo bese babuyela ezemidlalo maduze kakhulu. Lokhu kungaba nomthelela omkhulu uma ukulimala kungelapheki ngokuphelele futhi umzimba awukulungele imidlalo.
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Buyela Emisebenzini EgcweleNakuba kungekho ukuvumelana okucacile ngalolu daba, odokotela abaningi bayavuma ukuthi imisebenzi egcwele ingabuya lapho ingozi yokulimaza i-ankle yakho iwela kulokho okwakukhona ngaphambi kokulimala. Ngokuvamile, zama ukufeza imigomo elandelayo ngaphambi kokubuyela esimisweni sakho semidlalo evamile:
- Akukho ukuvuvukala
- Ukuhamba okuvamile okuhlangene
- Amandla ahlangene avamile
Umqeqeshi weqembu noma udokotela kufanele aqinisekise ukuthi noma yimuphi umdlali ulungele ukubuyela emisebenzini yakhe yemidlalo.
Iseluleko esingcono kakhulu engicabanga ukuthi umgijimi angasisebenzisa ukugxila ukuthi banaka isinyathelo esilandelayo ekubuyiseni kwabo, kunokuba kube nomgomo wokugcina wezemidlalo. Ukuze umuntu abuyele emcimbini wezemidlalo, aqale adinga ukukwazi isisindo-athwale ekugcineni. Ngemuva kokuthi bangakwazi ukuthwala isisindo, badinga ukuhamba ngokujwayelekile ngaphandle kokuqhaqhazela. Emva kwalokho, badinga ukukwazi ukugijima, balandelwe ukusika nokuguqula. Lapho abagijimi bebheka kuphela isinyathelo sokugcina sokuqhubekela phambili kwabo, bavame ukunganaki ukululama okufanele. Uma usebenzisa ama-crutches, ungakhathazeki kakhulu ngokubuyela emidlalweni, ukukhathazeka ngokuthola ikhanda lakho lihamba, futhi ugxilise amandla akho ekunakekeleni kwakho okwamanje kunalokho okuzothuthukisa umgwaqo.
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Ukuhlinzwa Kwalabo AbaqothulayoUkunakekelwa kokuhlinzwa kwe-ankle sprain akudingekile. Kulabo bonke abantu, kuhlanganise abagijimi, ukuhlinzekwa kugcinwe iziguli ezimbalwa ukuthi naphezu kokwelashwa okufanelekile okuchaziwe ngenhla, kunokungaqiniseki kwe-ankle okuphindaphindiwe nokuphambana. Uma ukuhlinzwa kwenziwa, ngokuvamile imigqa engasasekeli i-ankle ngokwanele isakhiwe kabusha ukuze inikeze ukuzinza okunye kokujoyina.
Imithombo:
I-Wall J. "Imigomo Yokubuyisa-Ukudlala Elandela Ukulimala Kwezemidlalo" Umtholampilo. I-Med Med. Vol 29, No 1, Pg 169-175, Jan 2010.
UMaffulli N noFerran NA. "Ukuphathwa Kokuziphendulela Kwe-Ankle Okungapheliyo Nokungapheli" J. Am. I-Acad. I-Orthop. Ngo-Okthoba 2008; 16: 608 - 615.