Ukwelashwa kokuqala kwe- ankle ehlutshiwe kungasiza ukusheshisa ukutakula nokunciphisa izimpawu. Nanka izinyathelo ezimbalwa zokwelashwa ezilula okufanele uzilandele uma uqhubeka nesineke esinyanyisiwe. Izinyathelo zokuqala zisekelwe ku-"RICE" ukwelashwa kokulimala kanzima. Lokhu kusho ukuphumula, i-Ice, Ukucindezela, nokuphakama. Njengoba ubuhlungu bokuqala nokuvuvukala kuqala ukunciphisa, ukuvuselelwa kakhudlwana kungaqala ukuqinisekiswa okugcwele.
Nakhu:
- Vikela i-Ankle elimele
Lokhu kulula, kodwa okuvamile ukuthi abantu bakhohlwe. Ungahambisani ne-ankle ehlongoziwe, futhi uyivikele ekuhambeni okuqhubekayo ngokugxilisa nge-splint noma brace . Ukuvumela isikhumba esilimele ukuphumula kungasiza ekuvimbeleni ukulimala okunye kokujoyina futhi kunciphise inani lokuvuvukala nokuvuvukala okwenzeka nxazonke. Ukuvuvukala okuncane nokuvuvukala okwenzekayo, okusheshayo ungathuthukela ezigabeni ezilandelayo ze-rehab. Ngokungavikeli ukujoyina, awukwazi nje ukubambezela ukuqala kokuthola kabusha kodwa futhi wenza lezo zigaba zakuqala zide isikhathi eside futhi zibe nzima. - Ukuphumula
Thatha izinsuku ezimbalwa ezinyaweni zakho. Akudingeki ukuthi ungasebenzi, kodwa qiniseka ukuthi i-ankle iphumula. Ukuphumula kusho izinto ezahlukene ngokuya ngobukhulu bokulimala. Enye yezindlela ezilula zokuphumula, kodwa usalokhu uhambahamba, ukusebenzisa izintambo ngezinsuku ezimbalwa. Lokhu kuthatha konke ukucindezelwa nokucindezeleka kokujoyina okumele kulimale futhi kungavumela ukuvuvukala ukuba kuphele. Nakuba kungadingekile, futhi kungenzeka ukuthi kungcono nakakhulu ukuvimbela ukuhlanganiswa, noma yikuphi umsebenzi okufanele uqaphele futhi ulinganiselwe. Ukuzivocavoca okusemandleni ongakwenza kungabandakanya ukubhukuda noma ukugibela ibhayisikili.
- Ice
Lokhu kungenziwa izikhathi eziningana ngosuku imizuzu engu-15-20. Lokhu kuzogcina ukuvuvukala kube okungenani futhi kungaphumelela ukulawula ubuhlungu obuseduze kokujoyina. Iningi labantu ligxila emizamweni yabo yokucubungula ezinsukwini ezimbalwa zokuqala ngemuva kokulimala ngenkathi umzimba uhamba ngezigaba zokuvuvukala. Ngemuva kwalokho amahora angu-48 wokuqala, icing cishe ayibalulekile, kepha isengaba yithuluzi eliphumelelayo lokusebenzisa ukusiza ukulawula ubuhlungu nxazonke. Ungabi ngeqhwa ngemaminithi angaphezu kwengu-20, kungenza umonakalo omkhulu kunokuhle.
- Ukucindezela
Lokhu akudingeki ukuba kube yisikhathi sonke, kodwa ikakhulukazi uma unyawo lwakho lungakhuphuki luyacelwa. Ukugoqa okulula kwe-Ace kuhle ukucindezela ukukhanya . Ukunciphisa kungasiza ekunciphiseni inani lomkhuhlane oqoqayo ezintanjeni ezithambile ezungeze ukuhlanganiswa kwesikhumba. Ngokunciphisa lokhu kuvuvukala, ukuhamba kwe-ankle kuzogcinwa, futhi ukulawulwa kobuhlungu kuthuthukiswe. - Phakamisa
Lokhu kuzosiza ekunciphiseni ukuvuvukala okwenzekayo. Imithwalo embalwa ngaphansi kwe-ankle kufanele ibe kahle ukuze uthole umlenze uphakamise ngokwanele ngenkathi igcina umlenze olimele ukhululekile. Khumbula ukuthi kubalulekile ukuthi ube ne-ankle ngaphezulu kwezinga lakho, ngakho-ke akunakwenzeka ngempela ukuphakamisa umlenze wakho kusuka endaweni ehlezi. Uma ufuna ngempela ukuphakamisa ikhanda, kuzodingeka ulale phansi! - Thola Usizo Lomsebenzi
Nakuba ukulimala okuningi kwe- ankle kulula futhi kuphulukisa ngokwemvelo isikhathi esifushane, ukulimala okunye kunzima futhi kungadinga ukwelashwa okunamandla. Uma kunombuzo mayelana nobuhlungu bokulimala kwe-ankle yakho, ochwepheshe bezokwelapha angakusiza ukuthi unqume ukuthi yini okunye okudingeka yenziwe. Ngisho nama-spyins ajwayelekile, kungenzeka kube nokulimala nokulimala emathangeni, i-cartilage, nezinzwa ezingase zibe nzima futhi zandise ukwelashwa kwakho.
- Qalisa i-Ankle Rehab
Ukuze uqinisekise ukuthi uthola ngokugcwele, kuzodingeka uphinde uhambe ngokugcwele, amandla, nokulinganisela ngokujoyina kwe-ankle elimele. Ukusebenza nomhlengikazi, umqeqeshi wezemidlalo noma umqeqeshi womzimba womuntu siqu angakusiza uqiniseke ukuthi uthatha indlela efanele yokuvuselelwa kwe-ankle. Gcina engqondweni, ukubuyiselwa kabusha akubalulekile kuphela ukululameka kokulimala kwakho, kodwa kubalulekile ukusiza ukuvimbela ukulimala okuphindaphindiwe kuleso sikhumba.
Amathiphu:
- Ungalokothi uqhwale imizuzu engaphezu kwengu-20.
Abantu abaningi bacabanga ukuthi ngcono, kodwa lokhu akulona iqiniso! Isikhathi esiphezulu seqhwa kumele kube yimaminithi angu-20 njalo ngamahora ambalwa. - Thola ubuciko ngokuchofoza isikhumba sakho.
Isikhwama sembewu yamaqanda noma ama-peas senza i-pack enkulu ye-ice - futhi kokubili ivuselelwa futhi iyadla.
- Ama-bandeji wokucindezela kufanele ahle, hhayi aqinile.
Uma kunzima kakhulu, ukusakaza kwakho kuzophelelwa amandla, futhi inqubo yokuphulukisa ihambe kancane.