Okubalulekile ngokulimala kwezemidlalo
Kungakhathaliseki ukuthi ungumdlali we-elite noma umpi wezimpelasonto, uma ungumdlali wezemidlalo, kungenzeka ukuthi wabhekana nokulimala ngesikhathi esithile emsebenzini wakho wezemidlalo. Ezinye izinkinga zezemidlalo zilimala kanzima , umphumela wesenzakalo esiphuthumayo esibangela izimpawu ezibonakalayo kakhulu. Ezinye ziyizimo ezingapheli, ezisebenzisekayo ezingase zibe nezimpawu ezicashile.
Izimpawu Ezijwayelekile Zokulimala Kwezemidlalo
Ubuhlungu: Ukuthambekela kokubambisana kungasiza ekuboniseni umthombo wobuhlungu ngemva kokulimala.
Izinkinga zobuhlungu ezihlanganisa indawo yothando, ukujula kobuhlungu, nohlobo lobuhlungu obuhlangenwe nakho lungasiza udokotela wakho ukuba anqume ukuthi kungabangela yini ubuhlungu nokulimala kwakho. Ekuqaleni kwezinyathelo ngemuva kokulimala, ungase ungaboni ukuvuvukala noma kunoma yikuphi ukuvinjelwa kokukwazi kwakho ukuhamba. Ukuthambekela lapho ukucindezelwa kusetshenziswa, noma kunjalo, kungaba isibonakaliso esibalulekile sokuthi ukulimala okunzima kwenzekile.
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I-Outdoor Out Out Knee Ehlangene Ngayini?
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Ukulimala Kokuqothulwa KwamaKhoe nokuHlola Kungaba Umphumela Wokunciphisa Ukuncintisana
Ukuvuvukala: Ukuvuvukala kuyisibonakaliso sokuvuvukala- umzamo womzimba wakho wokuphendula ukulimala nokuqala impendulo yokuphulukisa yesistimu yomzimba. Ngesikhathi ukuvuvukala akuyona into embi, kungabangela ukungakhululeki. Kunezinhlobo ezimbalwa zokuvuvukala, okungaqondisa udokotela wakho ngokuqondene nokulimala okungenzeka ube nakho:
- Ukususwa : Ukuvuvukala ngaphakathi kokujoyina
- I-Edema: Ukuvuvukala kwezicubu ezithambile
- I-Hematoma : Ukuvuvukala ngenxa yokuphuma kwamathanga alula
Ukwehlisa ukuvuvukala kuvumela umzimba wakho ukuba uthuthuke ukuphulukiswa ezigabeni ezilandelayo zempendulo ekulimazeni.
Ukugubha: Ikhono lokuhambisa liwuphawu oluhle lobunzima bokulimala okuhlangene.
Ngenkathi ubuhlungu bungaba nzima ukulinganisa, ukuhamba kwesibambisene, noma ukungabi khona, kuvamile kakhulu. Kulula ukuqhathanisa ukuhamba komkhawulo ongalimazi ekuhlanganyeleni kokukhathazeka. Amalungu angenawo ukuhamba okugcwele kufanele avame ukuphumula kuze kuvuselelwe ukunyakaza ngaphambi kokuqala kabusha umsebenzi wezemidlalo.
Ukukhubazeka: Ukuhlanganiswa okungazinzile kuzwa okuxekethile noma kuthanda ukufuna ukugoqa noma ukuphelelwa yisikhathi. Lokhu kuvame ukubonisa ukulimala kwegamentali, njengoba ukujoyina okulimalayo kungasesekelwa ngokwanele ngemva kokulimala. Lesi isibonakaliso esivamile sezinyembezi ze-ACL emadolweni.
Izimpawu Ezijwayelekile Ezivamile Zokulimala Kwezemidlalo
Ubuthakathaka: Ubuhlungu obunciphisa amandla wendawo emele kungenziwa ngenxa yobuthakathaka. Kodwa-ke, ubuthakathaka bungabonakalisa ukulimala kwesakhiwo kumisipha noma i-tendon evimbela ukusebenza okujwayelekile komkhawulo. Ukungakwazi ukuphakamisa ingalo yakho noma ukuhamba ngenxa yobuthakathaka kufanele kuhlolwe ngumsebenzi wezokwelapha.
Ubumbulu nokucubungula: Ubumbulu noma ukubetha kuyisibonakaliso sokucasula noma ukulimala. Ngezinye izikhathi izinzwa zonakaliswa ngokuqondile, ngezinye izikhathi inzwa ingashukunyiswa ukuvuvukala noma ukuvuvukala okuzungezile.
Ukubamba okuncane cishe akuyona inkinga enkulu, kanti ukuhluleka ukuzwa ukuthi inxenye yomzimba eyalimala yinkinga enkulu.
Ubomvu: Ukubomvu kungaba uphawu lokuvuvukala. Ukubomvu kungenzeka njengomphumela wokukhipha, ukuvuvukala, ukungezwani komzimba, noma ukutheleleka. Kungenxa yokuthi isikhumba sakho sibomvu akusho ukuthi ukutheleleka kukhona, kodwa lokhu kungaba uphawu lweyodwa. Uma unombala obomvu obungacacisiwe, kufanele uhlolwe udokotela wezokwelapha.
Ukulimala Kwezemidlalo Okuphezulu Ngokuhlanganyela
Ihlombe: Inkinga ejwayele kakhulu yehlombe kungukuthi ukuvuvukala noma ukukhipha isitsha se-Rotator . Kodwa-ke, ezinye izimo ezinjengamahlombe afriziwe noma izinyembezi ezinamahlombe zingalingisa izimpawu zesikhumba se-Rotator esilimele futhi kudingeka zibhekwe njengokuthi kungenzeka yini ukuxilongwa.
U-Elbow : Izinkinga ze-Tendon ezungeze elongeni, kuhlanganise ne -epicondylitis yase-lateral (i-tennis elbow) kanye ne -epicondylitis emaphakathi (igoli le-golfer), yizinkinga ezivame kakhulu ezemidlalo zendiza.
Isibilini : Ukuqhekeka kwesandla kukhona phakathi kwamathambo aphukile kakhulu kunabadlali.
Ukusuka kokuwa phezu kwengalo eyeluliwe, isibonelo, kungaholela ekuqhekekeni kwesibindi okudinga ukwelashwa.
Umunwe : iminwe ye-Jammed ingachaza izinhlobo eziningi zokulimala okuhlobene nemidlalo. Ukuxoshwa kwamalungu eminwe nokuvuvukala komunwe kuvamile, ikakhulukazi emidlalo yebhola efana ne-basketball nebhola lebhola.
Isiphambano: Izinkinga zemisipha ephansi kakhulu yizona ezivame ukulimala emgogodini kubagijimi (noma abangewona abadlali). Ubuhlungu buvame ukujulile futhi bukhulu, kuholele labo abathintekile ukuba bakhathazeke ngokuthi kungenzeka ukuthi kunenkinga enkulu yokwakha. Nakuba izinkinga ezincane ezingavamile zomgogodla kufanele zicatshangelwe, izinhlanzi ze-lumbar yizona ezivame kakhulu kuzo.
Uhlobo lwe- Hip : U- Groin ubulokhu bujwayele ukuhlushwa ubuhlungu be-hip. Izinkinga eziningi ze-hip ezake zibhekene nezinkinga ze-muscle, njenge- FAI nezinyembezi ze-labral , ziyaqonda kangcono, kepha ukulimala kokulimala kusekhona kakhulu.
I-knee : Ubuhlungu begciwane lesandulela ngculaza, okuthiwa ubuhlungu be-patellofemoral syndrome, buyacasula ngophethiloli engaphansi kwe-kneecap ebangela ubuhlungu nokugaya nxazonke.
Ukuzivocavoca kokwelashwa cishe kusetshenziselwa ukwelashwa njalo.
I-Ankle : I- Ankle sprains yilapho ukulimala okuvame kakhulu kokuhlanganiswa kwe-ankle. Uma sekuvele kwenzekile, ukuphinda ukulimala kungavamile. I-rehab efanele ngemva kwalokhu kulimala kungasiza ekuvimbeleni ukuvuselela ukujoyina i-ankle.
Inyawo : I- Plantar fasciitis ihilela ukucasuka kwezicubu ezinzima, ezinzima ezidala umlenze wonyawo. Lezi zicubu ezinamathele ezincane zingaphathwa kalula futhi zibuhlungu, okwenza kube nzima ukuwela isithende.
> Ukuhlunguphaza, ukugwaza ubuhlungu esithende, okuvamile kwi-fasciitis plantar.
Nini Ukubona Udokotela Wakho
Ukulimala kwezemidlalo kuvamile, futhi ukubona udokotela ngazo zonke iziphuzo nobuhlungu akuyona into engokoqobo kubagijimi abaningi. Lokho kusho, kunezibonakaliso ezithile okufanele ufune usizo lwezokwelapha.
Okubaluleke kakhulu, uma kukhona isimo esingaphuthumayo ngezinyathelo ezilula zokwelapha, noma uma kuqhubeka naphezu kwemizamo yakho, kufanele ubonwe nguchwepheshe oqeqeshiwe. Okwesibili, ukulimala okuningi kwezemidlalo kuyaphathwa odokotela abangewona odokotela, abaningi babo abaqeqeshwe kahle ukuphatha le ngozi. Abaqeqeshi bezemidlalo nabahlengikazi basemzimbeni baphakathi kwalabo abavame ukuhlola futhi baphathe abagijimi abalimele.
Ezinye izimpawu ukuthi kufanele ubonwe udokotela wezokwelapha zihlanganisa:
- Kunzima ukusebenzisa umphumela wokulimala (ukuhamba, ukuphakamisa ingalo yakho, njll)
- Ukungakwazi ukubeka isisindo emkhawulweni
- Ukuhamba okulinganiselwe kokujoyina
- Ukukhubazeka kwendawo emelekile
- Ukulimala noma ukulimala kwesikhumba
- Ukuthuthukisa izimpawu zokutheleleka (imfiva, izikhukhula, izithukuthuku)
Ukwelashwa Kokulimala Kwezemidlalo
Ukwelashwa okufanele noma yikuphi ukulimala kudinga ukuqonda imbangela yenkinga; uma kunombuzo we-diagnostic oyinhloko, kufanele ufune usizo lwezokwelapha. Esimweni sezemidlalo, lokhu kungase kube udokotela, kodwa kungase kube umqeqeshi wezemidlalo noma umhlinzeki womzimba.
Lapho kwenzeka ukulimala kwezemidlalo, kufanele uyeke ukuqeqeshwa nokuncintisana ukuvumela ukuhlolwa kokulimala nokuthuthukisa uhlelo lokulashwa. Okunye ukulimala kwezemidlalo kungaphathwa ngecebo lokubuyela emisebenzini esheshayo, kanti iningi lidinga isikhathi sokuphumula nokungasebenzi.
Ngokuvamile, imizamo ihlose ukulawula ukuvuvukala nokuthuthukiswa impendulo yokuphulukisa. I- RICE igama eliyisiqondiso esiwusizo sokwelapha ngokushesha kwalimala kakhudlwana.
Lapho wenza ukwelashwa kwe-RICE, uzothatha izinyathelo ezilandelayo:
- Ukuphumula: Nciphisa amandla asebenzayo engxenyeni yomzimba omele. Lokhu kusho ukuyeka umsebenzi wakho wezemidlalo, futhi kungase kusho ukusebenzisa imithinjana, ukuthungatha, noma olunye usizo ukuphumula ngokuphelele endaweni.
- Iqhwa: I- Ice iyasiza ekulawuleni ukuvuvukala nokuvuvukala, futhi ingasiza kakhulu ngokunciphisa ubuhlungu. Abagijimi abaningi abanoqhwaga obukhulu bathola ukuthi abadingi amaphilisi okuhlungu ukuze basize ekunciphiseni ukungakhululeki.
- Ukucindezela: Ukucindezela kwenziwa ngokuhle, kepha hhayi ngokuqinile, ukumboza ingxenye yecala elilimaziwe nge-bandage yokucindezela. I-constriction enamandla kakhulu ingabangela ukuhlukumeza kwezimpawu zakho nezinye izinkinga.
- Ukuphakamisa: Ukuphakamisa umkhawulo wokulimala kungasiza ekunciphiseni ukuvuvukala nokuvuvukala futhi, nokunciphisa ubuhlungu.
Izwi elivela
Ukuthatha ikhefu emsebenzini wakho ojwayelekile (futhi mhlawumbe othandekayo) kungaba nzima ukugwinya. Kodwa khumbula: Ukuvumela ukulimala kwezemidlalo kungaphathwa kabi kungakusiza isikhathi eside, noma kukuvimbele ukuba ubuyele emdlalweni wakho ngokuphelele. Lalela umzimba wakho futhi ufune usizo uma ucabanga ukuthi uyayidinga.
Uma usuqale izinyathelo ze-RICE, uhlelo oluthile lwezokwelapha lungasetshenziswa. Yilapho ukulimala kwakho okuqondile kuzoqondiswa khona, futhi uhlelo olulodwa lomuthi lungasungulwa.
> Umthombo:
> Garrick JG ne-Requa RK. "Imisebenzi Yezemidlalo Nezobuqotho: Imiphumela Ebizayo." J Am Acad Orthop Surg. 2003 Nov-Dec; 11 (6): 439-43.