Ukwelashwa Nokucindezeleka

Ukuqonda indlela ye-"RICE" ye-Acra Sprains

Uma une- sprain noma uhlobo , ungahle uzibuze ngemithi engcono kakhulu. Ingabe iqhwa? Ingabe ukushisa? Yini enye ongayenza? Njengamanje kucatshangwa ukuthi ukwelashwa okungcono kakhulu kwe-sprain noma uhlobo kunendlela "ye-RICE", isichazamazwi esiwusizo ukukhumbula uma unokulimala kanzima. Kubalulekile ukuqaphela ukuthi uma ungaqiniseki ngobukhulu be-sprain noma uhlobo lwakho, kufanele ukhulume nodokotela wakho ngaphambi kokuqala noma yikuphi ukwelashwa noma ukuvuselelwa.

"I-RICE" imele:

• Ukuphumula
• Ice
• Ukucindezela
• Phakamisa

Ake sibuke lezi zindlela ngokuningiliziwe, kanye nemikhiqizo engakusiza ukuphatha ukulimala okuvame kakhulu njengamahlumela esikhwameni, ama-ankles aphehliwe, izintambo ezincibilikisiwe, nokukhwabanisa.

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I-Ice Packs ne-Wraps

Ukwelashwa kwe-Ice ngokuvamile kuvame ukusetshenziswa "ukulimala" okulimazayo. Uma unomonakalo wamuva (ngaphakathi kwamahora angu-48 edlule), lapho ukuvuvukala kuyinkinga, kufanele usebenzise ukwelashwa kweqhwa esikhundleni sokushisa .

Amaphakethe e-Ice angasiza ukunciphisa ukuvuvukala phakathi kokulimala, futhi ungenza ngokwakho uma ungenayo i-pack ye-ice pack nawe.

Ukunakekelwa kwe-Ice kungasetshenziselwa izimo ezingapheli, njengokulimala ngokweqile kubagijimi, ukuze kulawulwe impendulo yokuvuvukala. Uma usebenzisa i-pack ye-ice yokulimala okungapheli, noma kunjalo, qhwaza indawo eyalimala ngemuva kwemisebenzi. Ungalokothi uqede ukulimala okungapheli ngaphambi komsebenzi.

Ukuze uqede kahle ukulimala , kuvame ukunconywa ukuthi i-ice isetshenziselwa isikhathi esingaphezu kwemizuzu engu-15, futhi ngeke iphinde ibe yinye ngehora. Ukusebenzisa i-ice isikhathi eside kakhulu, noma kaningi kakhulu, kungase kubangele izinkinga.

Okuningi

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Ukushisa Pad

Imithi yokwelapha kufanele isetshenziselwe izimo ezingapheli ukusiza ukuphumula nokukhulula izicubu, nokugqugquzela ukugeleza kwegazi endaweni.

Sebenzisa izindlela zokushisa zokulimala okungapheli, njengokulimala ngokweqile, ngaphambi kokuhlanganyela kulo msebenzi.

Uma usebenzisa imishanguzo yokushisa, qaphela kakhulu ukusebenzisa ukushisa okulinganiselwe isikhathi esilinganiselwe (qaphela ukushisa). Ungalokothi ushiye ama-pads wokushisa noma amathawula isikhathi eside noma ngenkathi ulele.

Ukushisa kungenziwa futhi ngaphambi kokukwelula ukukhulula umzimba ngaphambi komsebenzi. Ngokushisa ngaphambi kokulula kwakho, uzokhulula imisipha namathenda futhi kungase kungabi nakancane ukuzilimaza.

Okuningi

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Ukusekelwa kwesandla

Ukusekela amabhande kungasiza abantu ababenokulimala kwesikhumba samanje noma labo abavame ukulimaza kalula ama-wrists abo.

I-brace brace function ngokunikeza ukusekela okunamandla ukunyakaza kwesandla. Ngeke ukuvimbela ukulimala okukhulu, kodwa kungakusiza wenze imisebenzi elula ngenkathi ulungisa ngokusuka kwesikhumba. Ngaphandle kokuba umgomo uqede ukuphelelwa yisikhathi, ukuhlukaniswa kwesandla kufanele kususwe ngezikhathi ezithile ukuze kuqinisekiswe ukuthi izinsalela ezihlangene ziguquguqukayo. Ngezinye izikhathi abantu bavame ukugqoka ama-splendide, okuholela ekuqineni kokuhlanganiswa nobuthakathaka bemisipha ezungeze ukujoyina.

Okuningi

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I-Ankle Brace

Ama-brace braces enza ngendlela efana nalezi zisekeli ezikhonjiwe ngenhla. Nakuba lezi zingavimbele konke ukulimala, ngokuvamile zizosiza labo abajwayele ukujwayela ama-ankle sprains .

Abanye abantu bakhetha ama-brace-ankles braces, kodwa abaningi bakhetha ukusekela kokusekela uhlobo lwe-sleeve. I-brace brace kufanele ibe ne-snug, kodwa hhayi iminyene. Kudingeka ikhululiwe uma izinzwane zibopha noma zipholile.

Njengama-braces esikhwameni, ngokuvamile lezi zibambo ze-ankle kufanele zisuswe ukuze zigcine ukuhamba futhi zisebenze izihluthu ezungeze ukujoyina isikhumba. Ukusetshenziswa ngokweqile kwe-brace kungaholela ekubuthakatheni kwemisipha ezungeze isikhumba. Kubantu abagijimi abasha, kubaluleke kakhulu ukugcina isimiso sokuzivocavoca nge-ankle ukuvimbela ukuxhomeka ekuxhaseni.

Okuningi

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Ama-bandages wokucindezela

Sebenzisa ukucindezela lapho uphakamisa ukucindezela okujulile noma uhlobo. Ukusebenzisa i-Ace bandage, gqoka indawo egoqa ukugoqa okusikhenywe ngengxenye eyodwa yobubanzi bokugoqa. Ukugoqa kufanele kube mnandi, kodwa hhayi ukusika ukujikeleza kuze kube sekupheleni. Ngakho-ke, uma iminwe yakho noma izinzwane ziba zibandayo, ziluhlaza okwesibhakabhaka, noma u-tingle, funda kabusha!

Ukusebenzisa ukucindezela kuyasiza kakhulu ezinyathelweni zakuqala ukuvimbela ukuqoqwa okwedlulele kwamanzi, kepha kungasiza ukucindezela ukuqongelela ngokweqile kwamathemikhali. Abanye abagijimi bakhetha izingubo zokucindezela, njengokuncintisana kwe-stockings, ukusiza ukufeza lo mgomo.

Kubalulekile ukuqinisekisa ukuthi ukugqoka ukucindezela akuyona into eqinile njengokunqamula ukujikeleza. Ngaphezu kwalokho, ukugqoka ukugqoka emadolweni kufanele kube lula ukunciphisa ingozi yokuthuthukisa ama-blood clots, okunye ukucindezeleka okubi kakhulu.

Okuningi

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Ukuphumula nokuphakama

Ngaphandle kweqhwa nokucindezela, ukuphumula nokuphakama kuyisici esibalulekile sokuphatha ukulimala okujulile noma uhlobo. Kuyoze kube nini ukuphumula ukulimala kwakho kuzoxhomeka ebubini, kodwa kubalulekile ukuqaphela ukuthi ukusebenza kabusha kungase kungakhulisi ubuhlungu nokuvuvukala kuphela, kodwa kungabangela ingozi yokuhlupheka omunye, mhlawumbe nakakhulu nakakhulu, ukulimala.

Ngaphansi kokuphatha ama-sprains aqinile nama-Strains

Indlela ye-RICE yokwelapha izilonda ezinzima nezinkinga zihlanganisa ukuphumula, iqhwa, ukucindezela, nokuphakama. Lokhu kuphumelela kakhulu kokulimala kungakapheli amahora angu-48. Ngokulimala okuncane, indlela ye-RICE inganciphisa ubuhlungu nokuvuvukala, futhi ikubuyisele emisebenzini yakho ngokushesha ngangokunokwenzeka. Nokho, ngokulimala kakhudlwana, kubalulekile ukubonana nodokotela wakho ngaphambi kokwelapha.

Ngokuqinisekile, ukwelashwa okungcono kakhulu ukuvimbela. Qinisekisa ukwelula lapho kusebenza, ukuthatha isikhathi sokufudumala nokupholisa phansi, nokuphumula ukulimala kuze kube yilapho usuphulukile ngokwanele ukuze uqale kabusha imidlalo, zonke izindlela eziphumelelayo zokunciphisa ithuba ozodinga ukusebenzisa indlela ye-RICE kuqala.

> Umthombo:

> I-American Academy Yabahlinzayo Bama-Orthopedic. Ukulimala, Izinhlanzi, nokunye Ukulimala Kwamathambo Okumnyama. https://orthoinfo.aaos.org/en/diseases--conditions/sprains-strains-and-other-soft-tissue-injuries/

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