I-Ankle sprains ingenye yezinhlobo ezivame kakhulu zokulimala kwezemidlalo. Imiphumela ye-ankle ehlutshiwe lapho izigxobo zomjoqo we-ankle zinyanyiswa. Lokhu kubangela izinyembezi ezincane noma eziphelele zegamentali elichaphazelekayo. Ama-sprains amanengi ayenzeka phakathi nemicimbi yezemidlalo ehlanganisa ukugijima, ukujuluka, noma ukuhamba.
Izimpawu zokuqala zesikhumba esikhishwe zihlanganisa:
- ubuhlungu nobubele besisindo
- ukuvuvukala
- ukulimaza
- ukungakwazi ukuhamba noma ukuma ohlangene
- ukuqina okuhlangene
Ukuphathwa kokuqala kwe-ankle sprain kuhlanganisa inqubo yokuqala yokusiza eyaziwa ngokuthi i- RICE :
- Ukuphumula: Ukuphumula nokuvikela indawo emelekile. Uma kunzima ukubeka isisindo ngokulimala, sebenzisa izikhonkwane. Uma kulimaza ukuhambisa indawo, immobilize nge-splint.
- Ice: Faka isicelo seqhwa noma into efriziwe, njengesikhwama sommbila, ekulimazeni. Umkhuhlane uzokunciphisa ukuvuvukala nobuhlungu endaweni yokulimala. Lesi sinyathelo kufanele senziwe ngokushesha ngangokunokwenzeka. Faka isicelo into efriziwe endaweni engama-20 imizuzu kathathu ngosuku ngamahora angu-48 okuqala.
- Ukucindezeleka: Cindezela isayithi elimele ngokusebenzisa i-Ace bandage. Lokhu kuzokwehlisa ukuvuvukala kwesifunda esilimele. Nakuba ukugoqa kufanele kube mnandi, qinisekisa ukuthi akunamandla kakhulu ngoba lokhu kungabangela ukuphazamiseka, ukugubha, noma ubuhlungu obukhulu.
- Ukuphakama: Khuphula indawo emelekile ngenhla yenhliziyo ngangokunokwenzeka. Le nqubo izosiza futhi ekunciphiseni inani lokuvuvukala kwisayithi elimele.
Le nhlanganisela yokwelashwa kusiza ukunciphisa ubuhlungu nokuvuvukala okwenzeka ngemuva kokulimala kokuqala. Amanye ama-PT aphikisa ukuthi iziguli zithatha ingxenye "yokuphumula" ye-RICE kakhulu futhi zihlala isikhathi eside kakhulu, okuholela ekulahlekelweni okukhulu kwezinyathelo zokuhamba nemisebenzi. Abaningi bakhuthaza ukusebenzisa isimiso se-POLICE . Lesi sichazamazwi simelela ukuvikelwa, ukulayisha ngokugcwele, ice, ukucindezela, nokuphakama.
Isivikelo senziwa ekuqaleni ukufaka isikhumba sakho, futhi ukulayisha okusemandleni kukusiza ukuba uhambe njengoba uphulukisa ukugwema ukukhubazeka isikhathi eside.
Kuye ngokuthi ubuhlungu bunjani, kungase kudingeke ukuthi uthembele kuma- crutches okwesikhashana ukusiza ngokuhamba. Ngokusebenzisa izikhonkwane, uzokwazi ukunciphisa inani lesisindo obekayo esikhwameni sakho. Lokhu kuzophumula imigudu ye-ankle futhi ivumele ukuba baphulukise. Kuzophinde kukhulule ubuhlungu obubhekene nokuhamba emlenzeni othintekile.
Uma kuvunyelwe udokotela wakho, kufanele uqale uhlelo lokuzivocavoca oluphansi ukuze uthuthukise amandla nokuhamba kwesikhumba sakho. Izenzo zokuqala kufanele zenziwe ngaphandle kokubeka noma yisiphi isisindo esikhwameni. Ngokuhamba kwesikhathi, ukuzivocavoca kungathuthuka ukuze kube yinkinga enkulu. Uhlelo olujwayelekile lokuzivocavoca emva kokuphuma kwe-ankle luhlanganisa ukuvivinya okulandelayo:
- Izinga lokuzivocavoca : Ukuzivocavoca okunomusa kuzokusiza ukukhulula isikhumba sakho. Ngokuvamile ngemva kwe-ankle sprain, ukujoyina kuyaqina ngenxa yokuntuleka kokunyakaza. Kubalulekile ukuphinda uthole ukunyakaza okungahle kulahleke ngesikhathi senqubo yokuphulukisa ukuze kuvikelwe ukulimala kwesikhathi esizayo.
- I-Isometric Exercises : Izenzo ze-Isometric ikuvumela ukuba wakhe amandla okuzungeze ukuhlangana kwakho kwezinyosi ngaphandle kokuhambisa ukujoyina kwakho ngokumelene nokumelana. Lokhu kwenziwa ekuqaleni kwenqubo yokuvuselela lapho ufuna ukuqina, kodwa usenenkinga yokuhamba ngokuhlanganyela kwe-ankle.
- Ukuphikisa Ukuzivocavoca : Izenzo zokuphikisa zenziwa ngokuhambisa umhlanganiso ngokumelene nombutho ohlangothini oluhlukile ohambayo. Lezi zivivinya umsebenzi ukuqinisa imisipha ezungeze isisindo sakho ukuze unikeze ukwesekwa okungeziwe kokujoyina.
Ngokuhamba kwesikhathi, isifuba sakho sizophuluka ngokugcwele futhi uzokwazi ukwenza imisebenzi efanayo oyithokozile ngaphambi kwe-ankle sprain yakho. Uma une-ankle ehlutshiwe, hlola nodokotela wakho nomhlengikazi womzimba ukuze akusize ngokushesha futhi ngokuphepha uphinde ubuyele ezingeni lakho lomsebenzi ojwayelekile.
Ihlelwe ngu-Brett Sears, PT
Umthombo:
I-Clinical Journal of Medicine Sport. 12 (3): 192-193, kuMeyi 2002