Ikhula kancane kancane futhi ihlala isikhathi eside
Ubuhlungu obungapheli nokulimala kubhekisela kuhlobo lokulimala ngokomzimba, ukugula, noma izifo ezikhula kancane futhi ziphikelela futhi zihlala njalo, noma zihlala ziqhubeka njalo. Ukulimala okuningi okungapheliyo kunezimpawu ezincane nobuhlungu obuphansi, futhi kaningi ukungazinaki noma ukungazinaki izinyanga noma ngisho neminyaka. Ukungazinaki lezi zinhlungu nezinhlungu ezinjalo kungabangela ukulimala okuqhubekayo okungapheli okunzima ukuphulukisa.
Ukulimala okuqhamukayo nokulimala ngokweqile
Ngezinye izikhathi ukulimala okuqhubekayo kubizwa ngokuthi ukuhlukunyezwa okuqhubekayo, ukulimala ngokweqile, noma ukulimala okuphindaphindiwe kokucindezeleka.
Ukulimala ngokweqile kuvame ukuba nezimpawu ezicashile noma ezingacacile ezikhula kancane. Baqala njengamaphutha amancane, ahlupha noma ubuhlungu, futhi bangakhula babe ukulimala okulimazayo uma bengaphathwa kahle. Ukulimala ngokweqile kungumphumela wokusetshenziswa okuphindaphindiwe, ukucindezeleka nokuhlukunyezwa kwezicubu ezithambile zomzimba (imisipha, izinthambo, amathambo namalungu) ngaphandle kwesikhathi esifanele sokuphulukiswa.
Ukwelapha
Izinkinga zokulimala okungapheli ngokuvamile zilukhuni ukuxilonga, njengoba zivame ukuba nezibonakaliso ezithuthuka kancane ngokuhamba kwesikhathi. Zingaqala njengenkinga encane futhi zikhule zibe into enkulu nakakhulu, uma zingaphenduliwe. Ngakho-ke, kubalulekile ukuphatha ukulimala kwezicubu ezithambile njengoba zenzeka, ngaphambi kokuba zibe yinto engcono kakhulu.
Ukulimala okungapheli ngokuvamile kubangelwa ukuhlukunyezwa kwezicubu ezithambile. Isichazamazwi esivamile sokwelapha okulimazayo okuhlobene nezicubu i- RICE , okumele kuphumule, iqhwa, ukucindezela, nokuphakama.
Ukuphumula : Ukuthola ukuphumula okufanelekile kuyisici esibaluleke kakhulu sokuthola ukulimala, kungakhathaliseki ukuthi ukulimala kwenzeke kumisipha, ithethoni, ligament, noma ithambo. Uma sekulimale, umsebenzi oqhubekayo ocindezela indawo emelekile kumele imiswe kuze kube yilapho ukulimala kuvunyelwe ukuphola esikhathini esithile. Isikhathi sokubuyisela sihluka ngokususelwa ekulimaleni okwehlukile, kodwa isidingo sokuphumula ngokulandela ukulimala kuyingqayizivele.
Qinisekisa ukuthi unikeza umzimba wakho isikhathi esiningi sokuphinda ulandele noma iyiphi inkinga yokulimala.
Iqhwa : Ukuxhumana kwe-Cold kunikeza insizwa yesikhashana esifushane endaweni yokulimala, futhi isebenza nokunciphisa ukuvuvukala ngokunciphisa inani eligcwele lokugeleza kwegazi endaweni eyalimala yomzimba.
Uma usebenzisa i-ice endaweni emele, ungasebenzisi i-ice ngqo esikhumbeni noma emzimbeni. Esikhundleni salokho, faka i-ice kuthebhu ithawula noma iphepha ngaphambi kokufaka isicelo. Kunconywa ukuthi i-ice isetshenziswa endaweni emelekile imizuzu engu-15-20 ngemva kokulimala kwenzeka, kodwa akusasekho.
Ukucindezela : Ukucindezela kubalulekile nokuphathwa kokwelashwa ngemuva kokulimala. Ukucindezelwa kusiza ukunciphisa nokwehlisa ukuvuvukala okujwayelekile. Ukucindezela futhi kusebenza ngezikhathi ezithile ukunciphisa ubuhlungu. Ukumboza indawo eyalimala ebhandini kuyindlela enhle yokunikeza ukucindezela okuqhubekayo endaweni emelekile.
Ukuphakama : Ukuphakamisa indawo emele ngemuva kokulimala kungasiza ekulawuleni ukuvuvukala okuphelele. Ukuphakama kuphumelela kakhulu lapho indawo eyalimala yomzimba iphakanyiswa ngenhla yezinhliziyo. Lokhu kusiza ukulawula ukugeleza kwegazi endaweni, ngaleyo ndlela kunciphise ukuvuvukala.
Izibonelo zokulimala okungapheli zihlanganisa:
- I-Tendonitis
- I-elbow tennis
- I-Shin splints