Ukuzinakekela Ukunciphisa Ubuhlungu Nokuvuvukala Ngezimo Ezilimazayo Zama-Soft Tissue
Ukwelashwa kwe-RICE Kunconywa ochwepheshe bezempilo ngokuphathwa kokwelashwa kokuqala noma ukulimala okunamandla okucupha njenge-sprain noma uhlobo. Kungaba usizo ekulimaleni kwezemidlalo , ukuvalwa kwama-fractures, nezinkinga ezihlangene zokuzibulala .
I-RICE isichazamazwi imele:
- R is
- Ngiya
- Ukucindezelwa kwe- C
- Ukuhamba
Umgomo oyinhloko we-RICE ukuletha ubuhlungu nokuvuvukala ngaphansi kokulawula ngokushesha ngangokunokwenzeka.
Kumele kuqalwe ngokushesha uma ubuhlungu nokuvuvukala kwenzeka futhi kusetshenziswe kuze kube khona ukuphulukiswa kokulimala okuncane noma kuze kube yilapho omunye ukwelashwa sekuqaliswe izinkinga eziyinkimbinkimbi. Nazi izisekelo ze-RICE
Ukuphumula
Ukuphumula kuyadingeka ekuphulukiseni izicubu ezimele. Ngaphandle kokuphumula, ukunyakaza nokwehlisa isisindo kungadala ukulimaza ukulimala futhi kubangele ukuvuvukala nokukhukhumeza okukhulu. Kufanele uqale ukunciphisa ukusebenzisa noma ukuyeka ukusebenzisa indawo eyalimala amahora angu-48. Uma unomlenze womlenze, kungase kudingeke ukuba uhlale unqunywe ngokuphelele futhi ungathwali isisindo kuso. Kungase kudingeke usebenzise amadivaysi okusiza noma izinsiza zokuhamba ukuze ugcine ukujoyina noma isilwane esilimele.
Ice
I-Ice iyasiza ekunciphiseni ubuhlungu nokuvuvukala okuhlobene nokulimala okunamandla. Ukucutshungulwa kukholelwa ukuthi kuyasebenza kakhulu uma kwenziwa izinsuku ezimbalwa zokuqala ngemuva kokulimala. Ungasebenzisa i-ice imizuzu engu-20 ngesikhathi futhi njalo njalo njalo.
Uma ukhetha, sisebenzise izikhathi ezine kuya kweziyisishiyagalombili ngosuku.
Ungasebenzisa iphakethe le-gel elibandayo noma isikhwama seplastiki esigcwele iqhwa, kodwa ungasebenzisi isikhwama seqhwa ngqo esikhumbeni. Esikhundleni salokho, gqoka isikhwama seqhwa ngethawula noma qinisekisa ukuthi kukhona uhlaka olulodwa lwezinto eziphakathi kweqhwa nesikhumba sakho. Ngokuvamile, ama-gel amaphakethe noma amaphakethe abandayo adayiswa ngale njongo anesembozo esinikeziwe.
Ungashiyi icebo ngokulimala kwakho imizuzu engaphezu kwengu-20 ngesikhathi noma ungalimaza isikhumba sakho. Ngemuva kokuthi ususe iphakethe le-ice, unike isikhumba sakho isikwane ngokwanele ukuze ufudumeze ngaphambi kokuba ucwebe futhi.
Ukucindezela
Ukucindezelwa kwesikhumba esilimele noma ebuhlungu, idolo, noma isibindi kusiza ukunciphisa ukuvuvukala. Ama-bands agqamile, afana ne-ACE wraps, asetshenziswa kakhulu. Amabhuzu akhethekile, umoya okhishwayo, kanye nobucwebe bungaba nenhloso emibili yokucindezela nokusekela. Udokotela wakho kufanele enze isincomo futhi axoxe ngezinketho zakho. Qinisekisa ukuthi ungasebenzisi ukucindezela ngokweqile okuzokwenza njenge-tourniquet futhi kuphazamise ukujikeleza kwegazi lakho. Uma uzwa ukuphuka, kungenzeka ukuthi uvinjelwe kakhulu, futhi kufanele ususe ukugoqa uphinde uyibuyisele emuva kumuntu ohamba kancane.
Ukuphakama
Ukuphakamisa ingxenye emelekile yomzimba ngenhla yezinhliziyo. Lokhu kunikeza indlela engezansi yokwehlisela emuva amanzi e-fluid, okungase kunciphise ukuvuvukala nobuhlungu. Zama ukuphakamisa wonke amagatsha ayisithupha kuya kwangu-10 ngaphezulu kwenhliziyo ngakho kukhona indlela ephelele ephansi. Beka bese usebenzisa umcamelo ukusiza ukuphakamisa isilonda esilimele.
Nini Ukufuna Ukwelashwa Kwezokwelapha
Ngokuvamile, abantu abanokulimala kanzima abenzi lutho ngethemba lokuthi lizohamba ngaphandle kokungenelela.
Ukulimala okunzima okuvamile kungasiza ngo-RICE, ikakhulukazi uma kuhlangene nobuhlungu obuningi bokunciphisa umzimba. Kodwa uma ubuhlungu bakho nokuvuvukala kungaqaleki ngemuva kwamahora angu-48, kufanele ubone udokotela wakho.
Thola ukwelashwa okusheshayo uma kukhona ukulimala kunzima. Ukulimala okukhulu kubonisa ukuthi kukhona ukuhlukunyezwa okusobala , ukuqhuma okuhlangene, ukuvuvukala isikhathi eside, noma ubuhlungu obude noma obukhulu. Ukulimala okukhulu kungadinga ukwelashwa okujulile futhi kungenzeka ukuhlinzwa.
Izwi elivela
Ama-sprains kanye nezinkinga zingase zenzeke kunoma ubani, kungakhathaliseki ukuthi kusemkhakheni wokudlala noma uma nje wenza ukuthutha okungalungile ekhaya.
Ukuletha ubuhlungu, ukuvuvukala nokuvuvukala ngaphansi kokulawula kungcono uhlelo oluhle. Kuhlakaniphile kwisitoreji isikhwama seqhwa kanye ne-ACE bandage njengengxenye yezidingo zakho zokusiza eziphuthumayo zokuqala. Ungase futhi ugcine iphakethe elibandayo i-gel efrijini ukuze lilungele.
> Imithombo:
> Indlela yokulimala kwezemidlalo. I-Merck Manual. http://www.merckmanuals.com/professional/injuries-poisoning/sports-injury/approach-to-sports-injuries.
> I-RICE Therapy. I-Notebook Yomndeni. https://fpnotebook.com/Sports/Pharm/RcThrpy.htm.
> Ukulimala kwezemidlalo. I-National Institute of Arthritis neMisculoskeletal kanye Nezifo Zesikhumba. https://www.niams.nih.gov/health-topics/sports-injuries#tab-treatment.