Izimbangela, Ukwelashwa Nokuvimbela
Ukuphazamiseka kokucindezeleka ngokuvamile kulimala ngokweqile. Kuyenzeka lapho imisipha iphoxekile noma ilayishwa ngokweqile futhi ayikwazi ukungena ukucindezeleka nokushaqeka komthelela ophindaphindiwe. Ukudluliswa kwemisipha ethintekayo ukuthi ukucindezeleka emathanjeni aseduze kanye nomphumela ukuqhuma okuncane, noma ukuphuka, emathanjeni.
Izingcindezi eziningi zokucindezeleka zenzeka emetatarsal yesibili nesithathu ezinyaweni.
Lezi zithako ezincane futhi ezincane kakhulu futhi zinomude kune-metatarsal yokuqala. Le ngxenye yonyawo ithatha umthelela omkhulu ekuqhumeni ukuhamba noma ukugijima. Ukucindezeleka ukuqubuzana kungase kwenzeke ku-calcaneus, noma isithende, kanye ne-navicular, ithambo phezulu kunyawo.
Okubangela Ukuhlukunyezwa Kwezinyawo Zezinyawo
Ukucindezeleka ngokweqile emathanjeni ezinyawo ngokuvamile kubangelwa ukudlula ngokweqile nokusebenzisa ngokweqile. Amathoni emlenzeni nasezinyaweni ezisezingeni eliphansi ikakhulukazi angabhekana nokucindezeleka ukuphuka ngenxa yokuthi amathambo athwalayo. Lolu hlobo lokulimala luvame kakhulu phakathi kwabagijimi nabagijimi abambe iqhaza emidlalweni esebenzayo neyethonya eliphakeme, njengebhola, i-gymnastics, i-volleyball, kanye ne-tennis. Kuzo zonke lezi zemidlalo, ukucindezeleka okuphindaphindiwe kwesiteleka sonyawo kusukela ekugijimeni nokugxuma ebusweni obunzima kubangele ukukhathazeka nokukhathala kwemisipha. Ngaphandle kwamandla e-muscle, izicathulo ezifanele kanye nokwanele kokuphumula phakathi kokusebenza, umdlali angakha ukuhlukumeza ukucindezeleka.
Ukucindezeleka kwezinkinga kubuye kwenzeke lapho abantu beshintsha umsebenzi wabo womzimba. Ukuzama uhlobo olusha lokuzivocavoca, ngokuzumayo ukwandisa amandla noma ubude bokusebenza, ukugqoka izicathulo ezibucayi, ukushintsha izicathulo zakho noma ukuguqula ukugijima kwakho konke kungaholela ekuqhekekeni kokucindezeleka. Ukwengeza, izifo ezinjenge-osteoporosis eziye zaphoqelela amathambo zenza lokhu kulimala kwenzeke kakhulu ngokwenza imisebenzi yansuku zonke.
Abesifazane babonakala besengozini enkulu yokuphuka ukucindezeleka kwezinyawo kunamadoda. Lokhu kungahle kuhlobene nesimo esaziwa ngokuthi "i-female athlete triad," okuhlanganisa inhlanganisela yokudla okunomsoco, ukuphazamiseka kokudla kanye ne-amenorrhea, noma umjikelezo ongapheli wokuya esikhathini. Lokhu kubangela abesifazane ukuba baqale ukuphuza i-osteoporosis, okuyehlisa ukwebiwa kwamathambo futhi kwenza kube khona ukulimala.
Izimpawu Zokuhlukunyezwa Kwezinyawo Zezinyawo
Ubuhlungu yilona uphawu oluvame kakhulu lokuhlukumeza ukucindezeleka. Noma yiluphi uhlobo lwesenzo esithwala isisindo, ngisho nokuhamba, lwenza ubuhlungu bubi nakakhulu. Ezinye izimpawu zifaka:
- Ubuhlungu phakathi nemisebenzi evamile, imisebenzi yansuku zonke
- Ubuhlungu obuncike ngesikhathi sokuphumula
- Ukuvuvukala unyawo
- Ukuthuka
- Ububele
Ukuphathwa Kokucindezeleka Kwezansi Ukuphathwa Kanjani
Uma usola ukuphazamiseka kokucindezeleka, bheka udokotela wakho ngokushesha. Ukungazinaki ubuhlungu kungabangela imiphumela emibi. Eqinisweni, ithambo lingakwazi ukuqeda ngokuphelele. Udokotela angase ahlolisise ukuhlukunyezwa kwengcindezi esekelwe emlandweni wezokwelapha, izimpawu, nokuhlolwa ngokomzimba. I-x-ray noma i-MRI ingahle ilandelwe ukuqinisekisa ukuxilongwa.
Izingcindezi eziningi zokucindezeleka azidingi ukuhlinzwa. Ukwelapha ukuhlukumeza ukucindezeleka kuvame ukufaka ukwelashwa kwe-RICE : Ukuphumula, i-Ice, Ukucindezela nokuphakama. Ezimweni eziningi ukuthatha ikhefu esimisweni sakho futhi kufaka ukuvivinya umzimba okuncane kuzosiza ukuphulukisa amathambo.
Iningi lokucindezeleka kwezinyawo lithatha amaviki ayisithupha kuya kwangu-8 ukuze uphulukise ngokuphelele. Ngesinye isikhathi odokotela batusa izicathulo zokuzivikela futhi ziphephe.
Uma ukuphazamiseka kokucindezeleka sekuphulukiswe ngokuphelele futhi ungezwa ubuhlungu, udokotela wakho uyokuvumela ukuthi ubuyele emisebenzini kancane kancane, mhlawumbe ushintsha phakathi kwezinsuku zomsebenzi nezinsuku zokuphumula. Amathambo adinga isikhathi esetshenziswa ukucindezela futhi. Uma izindlela zokulungisa ezifanele zinganakiwe, izinkinga ezingapheli ezinjengezinkulu ezinkulu, eziqhubekayo zokuhlukumeza ingase zikhule, futhi ukuphazamiseka kwengcindezi kungase kungaphili kahle.
Ukuvimbela Ukuhlukunyezwa Kwezinkinga Zezinyawo
Ukucindezeleka ngokweqile kungavinjelwa. Lezi zeluleko zingakusiza ukuvikela ukuhlukumeza ukucindezeleka okokuqala:
- Yidla kahle. Yakha amathambo anamandla, anempilo ngokugcina ukudla okune-calcium ecebile. Lokhu kubaluleke kakhulu uma ungowesifazane.
- Intuthuko kancane kancane. Ukwandisa amandla okusebenza kwakho kancane kancane ngokuhamba kwesikhathi. Landela umbuso we-10% wokugwema ukulimala.
- Gqoka izicathulo ezifanele. Izicathulo zakho kufanele zivumelane futhi zizwe zisekela. Akufanele baphephe futhi baphelelwe amandla. Qinisekisa ukuthatha izicathulo uma kudingeka.
- Yamukela ubuhlungu. Uma uzwa futhi ubuhlungu noma ukuvuvukala, yimisa umsebenzi bese uhlala izinsuku ezimbalwa. Uma ubuhlungu buqhubeka, bheka udokotela wakho.
Ukulimala Kwezinyawo Ezengeziwe
Imithombo:
Association American of Abahlinzayo Orthopedic. Ukucindezeleka Ukuhlukana Kwezinyawo Ne-Ankle. (2015, Mashi). Ibuyiselwe ngo-Ephreli 03, 2016, kusuka ku-http: //orthoinfo.aaos.org/topic.cfm?topic=a00379