Sebenzisa lolu hlelo oluyisisekelo lweBanga I-ankle sprain
I-ankle sprain ingenye yezinto ezivame kakhulu ezemidlalo. Funda ukuthi ungenzani ngokushesha ngemuva kokulimala ukuze uvikele isikhumba sakho. Bese ubona ukuzivocavoca ongayisebenzisa njengoba uphilisa ukuvuselela isikhumba sakho bese ubuyela emisebenzini oyithandayo.
Izimbangela namaBanga
I-ankle sprain ivela lapho izigxobo ezizungezile ukuhlanganiswa kwe-ankle ziyokweluleka noma zigqunywe njengoba inhlanganisela yezinyosi nezinyawo ziphendukile, zisontekile, noma ziphoqelelwe ngaphesheya kokuhamba kwayo okujwayelekile.
Isizathu esivamile kunazo zonke se-ankle sprain kubagijimi yisinyathelo esingenakwenzeka noma ukufika okungabanjwanga ukuphuma noma ukuwa. I-Ankle sprains ihlukahluka ngobukhulu futhi ihlukaniswa ngezinga lobukhulu.
- I-Grade I: Nciphisa kanye / noma izinyembezi ezincane ze-ligament ngaphandle kwe-laxity (ukukhulula)
- Ibanga lesibili: Izinyembezi ze ligament kanye nokunye ukulahla
- Ibanga III: Gcwalisa izinyembezi zegamenthi ethintekile (khululekile)
Ukwelapha Okusheshayo
Ukuze uthole usizo olusheshayo, ungasebenzisa uhlelo lwezokwelapha lwe-RICE: ukuphumula, iqhwa, ukucindezela, nokuphakama. Ngenkathi kunesivumelwano esivamile ukuthi indlela engcono kakhulu yokuphumula kwe-ankle ukuphumula okusheshayo, kunezinye izeluleko eziphikisanayo mayelana nalokho okuzayo okulandelayo. Kuze kube khona izimpendulo ezicacile ezitholakalayo, indlela elandelayo isengcono kakhulu kunconywa:
- Ukuphumula: Gwema isisindo esithatha amahora angu-24 noma ngaphezulu ukuze uthole ukulimala okukhulu . Kungase kudingeke usebenzise imikhonto.
- Iqhwa: Faka isicelo seqhwa (igqoke, iqhwa elichotshoziwe elimbozwe ithawula elincane) ekuhlanganyeleni kwe-ankle. Ukuze ugweme ama-frostbite, iqhwa akufanele lishiywe kule ndawo isikhathi eside kunamaminithi angu-20 ngesikhathi. Iceza imizuzu engu-20 njalo emahoreni amabili amahora angu-24 okuqala ukulawula ukuvuvukala.
- Ukucindezeleka: Gcoba isikhumba nge-bandage elashekile (qala ezinzwaneni bese ugoqa ithole) ukusiza ukuvimbela ukuvuvukala ne-edema.
- Ukuphakama: Phakamisa isikhumba ngaphezu kwe-hip noma inhliziyo ukunciphisa ukuvuvukala.
- Uma ukuvuvukala kungaphumeleli emahoreni angu-48 kuya kwangu-72, funa ukwelashwa ukuhlolwa okuphelele.
- Uma ungeke ukwazi ukuthwala isisindo esikhaleni esilimele engakapheli amahora angu-48, funa ukwelashwa.
I-Ankle Sprain Rehab
Ngemuva kwamahora okuqala angu-24 kuya kwangu-48 okuphumula nokucwiliswa, kancane kancane uqala isisindo esithatha izinsuku eziningana njengokubekezelela. Qhubeka usebenzisa izintambo ukuze ugweme ukukhiqiza isisindo esigcwele ngalesi sigaba. Kancane kancane uthuthuke ekuthwaleni isisindo esigcwele njengoba ubekezelela. Zama ukusebenzisa inzuzo evamile yesithende uma uqala isisindo esithwalayo. Qhubeka usebenzisa i-ankle brace ukuvikela ukujoyina ukulimala kabusha.
Qala ukwenza umzimba wokuvuselela ngokushesha uma ungababekezelela ngaphandle kobuhlungu. Ukuzivocavoca okuningi (ROM) kufanele kuqalwe ekuqaleni kokwelashwa. Ukuzivocavoca olulodwa olulula ukudweba izinhlamvu zezinhlamvu ngezandla zakho. Ukuqhubeka kancane kokunye ukuvivinya umzimba kufanele kulandele ngemuva nje kwalokho. Noma yikuphi ukulimala kwe-ankle engaphenduli ukwelashwa emasontweni owodwa kuya kwamabili kungabi kakhulu. Njalo uxoxe nodokotela ukuze uthole ukuhlolwa okuphelele nokuxilongwa.
1. Hlola ukulungiswa okuhlangene: Ngemva kokulimala kwe-ankle, ukuhlanganiswa kwe-ankle kufanele kuhlolwe ngokungahambisani kahle noma ukukhubazeka okwakhiwe ngenxa yokulimala. Udokotela ngokuvamile uzohlola ukulinganisa okuhlanganyelwe kanye nokuhlolwa kobuthakathaka noma ukwehluleka kwezicubu ezithambile (amathonti, imigqa kanye ne-cartilage).
Uma kukhona ukulahlekelwa kulezi zindawo, kungenzeka ukuthi ukulimala kwakho kuzodinga ukuthayipha, ukukhwabanisa noma, uma uhlaselwa kakhulu, ukuhlinzwa. Uma kwenzeka ukusola noma ukuxoshwa, i-MRI noma i-X-Ray izoqinisekisa ukuthi ixilongwa futhi inqume ukwelashwa okufanele kakhulu.
2. Hlola ukuzinza okuhlangene: Uma ukulungiswa kokuhlanganiswa kulungiswa, ukuzinza okuhlangene kuqondiswa. Ukuzivocavoca okucacile kunqunywe ukusiza ukubuyisela ukuqina kwe-ankle nokusebenza. Lezi zivivinyo zithuthuka futhi ziqondiswe ngokujwayelekile kulezi zindawo ezilandelayo:
- Ububanzi bokuhamba | | Ukuziphendulela Ukuzivocavoca
- Ukulinganisela | Ukuzivocavoca Ukuzivocavoca
- Ukuthuthukiswa kwamandla okuqhubekayo
- Ukuzivocavoca Okuqhubekayo Okuqhubekayo
- Ukufaneleka | Ukuzivocavoca kwe-Plyometric
3. I-Ankle Sprain Rehab Exercises : Lezi zivivinyo ezilandelayo zingasetshenziselwa ukuvuselela iBanga I-ankle sprain. Uma isikhala sakho sinzima, kufanele ulandele uhlelo olubekwe udokotela nodokotela wakho. Kufanele uhlale usebenza nomthandi wakho wezokwelapha ukuze udale uhlelo oluhle lokulimala kwakho okuqondile nokulinganiselwa kwakho.
Ukuziphendulela Ukuzivocavoca
Ngokushesha nje lapho ungakwazi ukubekezelela ukunyakaza ekuhlanganyeleni kwe-ankle nokuvuvukala kulawulwa, ungaqala ukwelula ngobumnene kanye nokuzivocavoca okuningi okuhambayo okuhlangene kwe-ankle:
I-Range ye-Exercise Exercises
- Imibuthano Yobunyosi: Hambisa isikhumba sakho ngokusebenzisa uhla lwalo lonke lokunyakaza (phezulu nangaphansi, kwangaphakathi nangaphandle, nasemibuthanweni). Hambisa isikhumba nje hhayi umlenze.
- I-Alphabet Ukuzivocavoca: Ngomlenze wakho wandisa, zama ukubhala izinhlamvu zamagama emoyeni ngezinzwane zakho.
Ukuqinisa Ukuzivocavoca
Uma usuhambe kahle kahle, ukuvuvukala ngokuhlanganyela kulawulwa, futhi ubuhlungu buphethwe, ungaqala ukuqinisa umzimba.
- Isinyathelo se-Ups: Qala ngesinyathelo esifushane bese uhamba kancane kancane ngendlela elawulwayo ngenkathi ugxile ekwenzeni izimbangela ezinyaweni, ezinyaweni nasemlenzeni. Jikela futhi uhambe kancane ngendlela efanayo. Phinda izikhathi ezingu-20 izikhathi eziningana ngosuku.
- Izintambo Zethawula : Ngesikhathi uhlezi futhi ungenazicathulo, faka ithawula elincane endaweni ebushelelezi phambi kwakho. Thatha ithawula ngezinzwane zakho. Gcina isithende sakho phansi bese ugoqa izinzwane zakho ukuze uhlole ithawula uma uletha kuwe. Vumela uhambe uphinde uphinde uze uthule ithawula kuwe. Phinda isenzo ngokuphambene nokususa ithawula kude nawe.
- I-Isometric Ukuzivocavoca: Ngomoya omncane uphazamise into engenakususwa ezinkambeni ezine zezinyathelo zokunyakaza-phansi, phansi, ngaphakathi, nangaphandle. Bamba imizuzwana emihlanu, Phinda izikhathi ezingu-10, izikhathi eziningana ngosuku.
- Ukubhukuda Ukuzivocavoca: Sebenzisa izilimo eziyizigaxa ezithambileyo ukuze udale ukumelana kahle lapho uhamba ngokuhamba okugcwele. Gcoba ibhande elisezingeni elizungeze ibhola lonyawo elimele futhi umelane nebhande lapho uhambisa isisindo sakho phezulu, phansi, ngaphakathi nangaphandle. Lezi zivivinyo zihlanganisa izinyathelo ezine zonyawo: inversion, eversion, plantation flexion, kanye dorsiflexion. Yenza izinqola ezintathu zokuphindaphinda ezingu-15 zenhlangano ngayinye.
- Inyosi iphakamisa: Hlala nesithende sakho phezu komkhawulo wesinyathelo. Phakamisa ibhola lonyawo lwakho, ubambe imizuzwana emithathu bese uhlehlisa kancane isithende sakho ekuqaleni. Phinda izikhathi ezingu-20 ngezikhathi eziningana ngosuku.
- Isithende no-Toe Ukuhamba: Hamba ngezinzwane zakho imizuzwana engu-30. Shintsha bese uhamba ngezintethe zakho ngamasekhondi angu-30. Yakha umzuzu owodwa ngezinzwane nangezithende ezithatha imizuzu emihlanu kuya kwezingu-10. Yenza izikhathi eziningana ngosuku.
Ukuzivocavoca Ukuzivocavoca
Ngemuva kokukwazi ukubeka isisindo sakho esiphelele esikhaleni esilimele ngaphandle kobuhlungu, ungase uqale ukuqeqeshwa okuzimele ukuze uphinde uthole ukulinganisela nokulawula ukujoyina kwe-ankle.
- Ukulinganisela komlenze owodwa: Zama ukuma emlenzeni owodwa imizuzwana engu-10 ukuya kwangu-30. Yandisa amandla ngokukwenza lokhu amehlo akho avaliwe.
- Isikwele esisodwa esisodwa
- Ibhodi yeBhalansi Ibhotela: Ngenkathi ukulinganisa ebhodini le-wobble, ibhodi lokulinganisa, noma i-Bosu Ball, ubamba futhi uphonsa ibhola elincane (ibhilidi eliyisihlanu) lemithi kanye nomlingani.
- Ibhodi yokulinganisa nge-Half-squats: Ngenkathi ukulinganisa ebhodini lokugoba, yenza i-10-slow squats, elawulwa isigamu-squats.
- Hamba phezulu ebhodini le-balance : Beka ibhodi lesibhalansi (noma umcamelo ophansi noma umthamo we-foam) 6 kuya ku-8 amasentimitha aphakeme kunendawo yakho yokuqala. Hamba izikhathi ezingu-10.
- Yehla ebhodini lokulinganisela : Beka ibhodi lokulinganisela (noma umcamelo ophansi noma umthamo we-foam) 6 kuya kwangu-8 intshi ephansi kunendawo yakho yokuqala. Hamba phansi izikhathi ezingu-10.
- I-One-Leg Squat futhi ifinyelele
I-Agility Exercises
- I-Lateral Isinyathelo Phezulu Nasehla: Hamba uye esiteji sesiteji eceleni bese uhamba ngezansi.
- Ukuzivocavoca kwe-Plyometric :
- Ama-Hops Single Leg: Hop phambili futhi ugxile "ukunamathela" ukufika.
- I-Single Leg Spot ihamba: Hlola endaweni ukuze ubheke phansi.
- I-Spot esebenzayo iyasuka: Beka izingcezu ezinombolo ze-tape phansi futhi njengomlingani ubiza inombolo, hop kuye leyo nombolo.
- Amakhono kanye nama-Drill aqondene nezemidlalo : Imishini yokuzikhethela ezemidlalo inganezelwa uma nje kulandelwa imihlahlandlela yezemidlalo .
Imithombo:
> Anderson MK, Barnum M. Izisekelo Zokuqeqeshwa Kwezemidlalo: Ukuvimbela, Ukuhlola, Nokuphathwa . I-Philadelphia: I-Wolters Kluwer Health; 2017.
> I-Ankle ehlongoziwe. I-American Academy Yabahlinzeki Bama-Orthopedic.
> Tiemstra JD. Buyekeza ku-Acute Ankle Sprains. I-American Family Physician . 2012 Jun 15; 86 (120: 1170-6.