Ukucwaninga kusikisela ukuthi ukuqhuba ukuqeqeshwa kwendawo kanye nokwehlisa ibhalansi kungakwazi ukuvimbela ama- ankle sprains . Umhlinzeki wakho womzimba ungenye yezinsiza ezingcono kakhulu ezitholakalayo ukukusiza ngokuqeqeshwa okungekho emthethweni ngamathemba okuvimbela ama-ankle sprains nokulimala.
I-ankle sprain ingaba ukulimala okubuhlungu, futhi kungenye yezimbangela ezijwayelekile zomzimba zokuvakasha kwamagumbi okuphuthumayo.
I-Ankle sprains iyenzeka lapho isikhumba sakho sigqamile ngokungavamile lapho kusebenza, ukuxuma, nokufika ngokuphuma. Njengoba i-ankle yakho iguqa, izigxobo-lezo zakhiwo ezinamathelethi ezinamathisela ithambo elinye komunye-ezisekela isikhumba sakho zigcizelelwe, futhi mhlawumbe zicindezelekile. Ukucindezeleka okukhulu kakhulu kulawo migqa ye-ankle, futhi bangakwazi ukuwelula nokuphumula, okuholela ekugxileni kwe-ankle.
Ngisho noma i-ankle sprain ibhekwa njengengozi encane, uma uzizwa usuhlume ikhanda lakho, kufanele uvakashele udokotela wakho ukuze ahlolwe. Udokotela wakho angenza i-x-ray ukuze aphule ukuphuka okukhulu kwe-ankle , futhi angase akubhekise ku- PT yokwelapha ekhanda lakho .
Uma usuqede isikhumba sakho, ungase uzuze ngokusebenza nodokotela wezinto ezibonakalayo ukukusiza ukuthi uphinde uthole ukuhamba okuvamile kokusebenza. Izinjongo zokwelashwa zingafaka:
- Buyisela ububanzi bokuhamba kwe- ankle (ROM)
- Thuthukisa amandla emisipha nokuzinza ezandleni zakho
- Nciphisa ubuhlungu be-ankle
- Nciphisa ukuvuvukala eduze kwakho okuhlangene kwe-ankle
- Buyisela ibhalansi evamile kanye nokwakheka kwendawo yonke emkhawulweni wakho ophansi
I-PT yakho kufanele ikunikeze isu lokuvimbela ama-squares ezayo. Isici esisodwa senqubo yokuvimbela isisu sakho kufanele sisebenzise ibhalansi kanye nokwakheka.
Kuyini Ukuqeqeshwa Kwempahla?
Ukuthola amandla amandla omzimba wakho ukuqaphela ukuthi kusekuphi isikhala. Isikhathi sesikhathi: bhekani phambili bese ubamba ingalo yakho eceleni, efana nomhlabathi. Bese ugoba ama-degrees akho angu-90 bese ubheka isikhundla sesandla sakho. Kungenzeka ukuthi kuningi kakhulu ohlangothini futhi ugobile ngakwesokudla. Kodwa ubuchopho bakho bwazi kanjani nokuthi ungabeka kanjani ingalo yakho ngaphandle kokuyibheka? Lokho kuyimfihlo.
Kunezici ezikhethekile zokuphelelwa kwezinzwa-izigidi zazo-wonke umzimba wakho oxhumana nobuchopho bakho mayelana nokuthi umzimba wakho uphi nokuthi uhamba kanjani futhi ushintsha kanjani. Uma uhamba, lezi zinzwa ezisezinyaweni zakho, ezinyaweni, nasemilenzeni zinikeza ulwazi lwakho lobuchopho ngolwazi oluthile, uma ubuso luyizinga, nokuthi ukucindezeleka nokucindezeleka okungakanani kunemisipha ehlukahlukene ehambayo yakho imilenze. Ukwakheka kuyisici esibalulekile ekunyakeni kwabantu, njengoba kusisiza ukuba sithuthe ngokushelelayo futhi kalula ngaphandle kokucabangela ngokucophelela ngamandla (njengamandla adonsela phansi) asebenza emzimbeni wakho.
Ngezinye izikhathi ngemuva kokulimala, uhlelo lwakho lokungena ngemvume luyeka ukusebenza kahle, futhi kungase kudingeke wenze ukulinganisela okuqondile kwe-PT kanye nokuzivocavoca okumele ufundise umzimba wakho lokho okudingeka ukwenze.
Futhi ukuqagela ngani? Ukucwaninga kubonisa ukuthi ukuqhuba ukuqeqeshwa kwezinto zangasese kungasiza ekuvimbeleni ama-ankle sprains nezinye ukulimala okuphansi.
Uyini Ucwaningo Lokubonisa?
Ukuhlaziywa kwe-meta yakamuva (isifundo esicubungula imiphumela yezifundo eziningi ezahlukene) ku- Journal of Science e-Medicine naseMidlalo kubukeze ukuphumelela kokuqeqeshwa kokuzimela kubantu abaye babhekana ne-ankle sprain. Kuzo zonke, izifundo ezingu-7 ezibandakanya abahlanganyeli abangaphezu kuka-3000 bathole imiphumela ephawulekayo ehambisana nokusebenzisa ukuqeqeshwa kokuzimela ukuze kuvikelwe izikhwama zangasese ezizayo .
Lolu cwaningo oluthile lubuye luhlolisise ukusebenza kahle kokuqeqeshwa kokuzimela ekuvinjeni ama-ankle sprains ngokujwayelekile, ngaphambi kokulimala.
Abacwaningi bathole ukuthi ezifundweni ezimbili, imiphumela iphakanyisiwe yokwengeza ukuqeqeshwa kobuciko emisebenzini yakho yokuzivivinya ukuvimbela izipula zokuqala.
Esinye isifundo sabathile abangu-34 abanesimo esingenakulinganiswa nesinxephezelo esingajwayelekile sasihlola umphumela wokulinganisela nokuqeqeshwa kokungena ekusebenzeni jikelele kwe-ankle. Enye ye-caveat kulolu cwaningo: abahlanganyeli benza ibhalansi nokuqeqesha okungekho emthethweni nge-ankle yabo engalimazi lapho kunokwenzeka. Imiphumela ibonisa ukuthi ukwenza ibhalansi nokuqeqeshwa kokungena kwendawo emlenzeni owodwa ("okuhle" owodwa) kunikeze imiphumela emihle yesikhumba esilimele noma esikhishwe.
Lokhu kusho ukuthini kuwe? Ngisho noma une-ankle ehlumekile futhi engazinzile, usengasebenzisa ukuqeqeshwa kwe-proprioception ukuthuthukisa ibhalansi jikelele futhi, ngethemba, ukunciphisa ingozi yokulimala esikhathini esizayo.
Ngezansi: ubufakazi bubonisa ukwenza ibhalansi nokuqeqeshwa kokungena kwendlela njengendlela yokuvuselela nokuvimbela izipula zangasese. Ngeshwa izinhlelo eziningi zokuzivocavoca nokuzivocavoca zivame ukungazinaki ingxenye yokuqeqesha ibhalansi. Izikhathi eziningi uhlelo lwakho lokuzivocavoca luzogxila esimweni se-aerobic nesifo senhliziyo, ukuqeqeshwa kwamandla, nokuzivumelanisa nezimo. Ukuzivambela kuvame ukunganakwa. Kodwa kunezindlela ezilula zokufaka ukulinganisela nokuqeqeshwa kokungena emthethweni ohlelweni lwakho lokuzivocavoca ukuze unciphise ingozi ye-ankle sprains kanye nokulimala.
Ukuqala uhlelo lokuQala ukuBala kanye nokuPhila
Ngokuqinisekile uma une-ankle ehlutshiwe, vakashela udokotela wakho bese uhlola nomhlengikazi wakho wezokwelapha ukuze uthole ukwelashwa okungcono futhi unakekele ukulimala kwakho. Uma ungakaze uhlume isifuba sakho, kungase kube umqondo omuhle ukuvakashela i-PT yakho yangakini ukuze ufunde ibhalansi elithile lomzimba kanye nokuzivocavoca. Lezi zivivinyo zingafaka:
- Umlenze owodwa omile amehlo akho evulekile futhi avaliwe
- Umlenze ongashadile omile ngezinhlangothi ezingaphezulu
- Umlenze oyedwa onemibala ehlukahlukene engaqineki
- Ukusebenzisa ibhodi ye-BAPS
- Umsebenzi wokuT-Stance
- I-Tandem ihamba
Umthandi wakho wezinto ezingokwenyama angakwazi ukulungisa umzimba wakho wezinyawo zangasese ngezidingo zakho ezithile. Uhlelo lwakho lokuzivocavoca lwamazinyo lungase luhlanganise nezinye izingxenye ezinjengezinyawo zama-ankle noma izivivinyo eziqinisa imisipha ezungeze u-ankle nomlenze ophansi.
Ukulimala kwe-ankle kungaba buhlungu, futhi kunganciphisa ikhono lakho lokujabulela imisebenzi yakho evamile yokuzilibazisa nokusebenza. Kunobunye ubufakazi bokuthi ukuvivinya umzimba kungasiza ukunciphisa amathuba akho okugcina ukulimala kwe-ankle, futhi bangakusiza ukuthi uphinde ululame uma usuqede isikhumba sakho. Hlola nawe ochwepheshe bezokwelapha ukuze ufunde ukuthi yiziphi izindlela zokuzivocavoca ezingcono kakhulu ukuze unciphise ingozi ye-ankle yokulimala noma ukulimala.
> Imithombo: Hale, DS, etal. Ukuthuthukiswa Kwamanye Amanye Emisebenzini Engaphansi Kweqile Emva Kokulinganisa Okungavunyelwe Kwabantu Ngamanye Abantu Anesimo Sokukhubazeka Okungapheli . Journal of Training Athletic. 49 (2): 2014; 181-191.
> I-Schiftan, i-GS, ne-etal. Ukuphumelela kokuqeqesha okuzimele ekuvimbeleni ama-Ankle Sprains emidlalweni yezemidlalo: Ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwe-Meta-Analysis. Journal of Science in Medicine and Sport. 18 (3): May, 2015.