Amathambo we-metatarsal yizintana ezinde ezinyaweni zakho ezixhuma izinyawo zakho ezinzwaneni zakho. Ukuphazamiseka kwengcindezi kuyisici esincane esitheni esenzeka ngokulimala okuphindaphindiwe noma ukucindezeleka. Ngabantu abagijimi, ukuhlukunyezwa kwe-metatarsal kubangelwa ukugijima (ngokuvamile kakhulu, ngokushesha kakhulu) nokucindezela ngokweqile unyawo lwakho.
Izimpawu ze-Metatarsal Stress Fractures
Ubuhlungu ezinyaweni zakho kuyisibonakaliso sokuqala sokuhlukunyezwa kwe-metatarsal.
Ubuhlungu bungenzeka uma ugijima kodwa hamba ngokuphumula. Ungase uzizwe phezu kwendawo eningi yonyawo lwakho. Ngokuhamba kwesikhathi, uzozizwa ubuhlungu ngaso sonke isikhathi, ngisho noma ungasebenzi. Indawo yonyawo lwakho lapho ukuqubuka kungase kube ithenda uma uyithinta. Kungase futhi kube nokuvuvukala. Ukuxilongwa kokuqala kubalulekile ngoba ukulimala kungasakazeka futhi ekugcineni kube ukuphuka okuphelele kwethambo.
Izimbangela eziyinhloko
Njengemifantu yokucindezeleka kwezinye izingxenye zomlenze, ukucindezeleka kwe-metatarsal kuyenzeka kakhulu lapho abagijimi bekhulisa amandla nokuvota kokuqeqeshwa kwabo ngaphezu kwamasonto ambalwa ezinyangeni ezimbalwa. Ukuntuleka kwe-calcium noma iphutha le-biomechanical - noma ngesitayela sakho esisebenzayo noma isakhiwo somzimba wakho - kungase kube nomthelela ekulimazeni. Labo abanesifo se-bone ezifana ne-osteoporosis (amathambo amancane, abuthakathaka) noma i-arthritis (amalunga abilayo) asengozini enkulu yokuhlukunyezwa kwe-metatarsal.
Ukuvimbela I-Metatarsal Stress Fractures yabagijimi
Qiniseka ukuthi ugqoke izicathulo ezifanele ngezinyawo zakho nezitayela zakho.
Thola ukuhlaziywa kwe-gait esitolo esisebenzayo. Shintsha izicathulo zakho wonke amamayela angu-300-400 ukuze uqiniseke ukuthi awusebenzi ezicathulweni ezigqamile. Ungakhulisi i-mileage yakho yamasonto onke ngama-10% ngesonto ngalinye. Uma uqeqesha umjaho omude, hlala emakhilomitha akho onke masonto onke 3-4 ukuze unike umzimba wakho ikhefu.
Thatha izinsuku ekugijimeni futhi uwele isitimela ukugwema ukucindezeleka okukhulu ezindaweni ezithile zomzimba wakho.
Qinisekisa ukuthi wenza ukufudumala kahle, ukwenza ijubane elincane noma uhambe imizuzu emihlanu nokuzivocavoca , ngaphambi kokuba uqale ukusebenza. Qedela nge-cool elula yokugijima imizuzu emihlanu futhi welula .
Yidla ukudla okunempilo, okunomsoco futhi uqiniseke ukuthi uthola i-calcium ne-vitamin D eyanele (okudingekayo ekuthatheni kwe-calcium). Khuluma nodokotela mayelana nokuthi kufanele uthathe noma yiziphi izithako. Ukugwema iziphuzo eziphathekayo, ukuphuza udoti kanye nogwayi ukunciphisa ingozi ye-bone mineral mass.
Izindlela zokwelapha
Uma unezibonakaliso zokucindezeleka kwe-metatarsal, kufanele uyeke ukugijima ngokushesha bese ubona udokotela. Angenza i-x-ray engabonisa ukuphahlazeka. Nokho, ngezinye izikhathi ukucindezeleka kokucindezeleka akuveli kwi-x ray, ngakho-ke i-MRI noma i-scan scan ingadingeka ukuyihlolisisa. Gcina ukhumbule ukuthi udinga ukuthola ukuxilongwa okufanele ukuhluleka kokucindezeleka; ungazami ukuzitholela ukuzivikela.
Ukulimala kwakho kungathatha noma yikuphi amasonto angu-4 kuya kwangu-12 ukuphulukisa, futhi kuye ngokuthi ubuhlungu bokucindezeleka bukhuni ungadinga ukugqoka isihlangu esikhethekile ukusekela unyawo lwakho. Uma ubuhlungu bakho bukhulu, ungase uphonse ngaphansi kwebanga lakho.
Ukugijima nokucindezeleka kwama-Fractures
Ungadli ukuzulazula ngokuphazamiseka kwengcindezi - akuyona uhlobo lokulimala ongayisebenzisa. Kuyinto engathà sina futhi ingaba yimbi uma uqhubeka uqhubeka. Ukuphumula, ukulwa nokuvuvukala, ukwelula, nokuqiniswa kwemisipha kukhona ukwelashwa okunconywayo. Ukuqeqesha isiphambano kanye nokuhamba kwamanzi kungenzeka ezinye izindlela zokusebenza ngenkathi usuphulukisa. Qinisekisa ukuthi udla ukudla okunomsoco, ngoba ukudla okungafanele, ikakhulukazi ukuntuleka kwe-calcium, kunganciphisa ukuphulukiswa.
Ungabuyela ekusebenzeni uma ungagijima ngaphandle kobuhlungu. Uma uqala kabusha umsebenzi ngemva kokuphuka kokucindezeleka, yakha kancane kancane.
Uma unyawo lwakho luqala ukulimaza, yima bese uthatha elinye usuku lokuphumula.
Imithombo:
Bennell, KL; et al. "Izimbangela zengozi zokuhlukumeza ukuphazamiseka emigwaqeni nasemidlalweni yasensimini: isifundo sezinyanga eziyishumi nambili esizofunda." I-American Journal of Sports Medicine 24 1996, 6 (810-818).
I-Lappe, J .; et al. "I-calcium ne-vitamin d supplementation inciphisa umonakalo wokucindezeleka kokuhlukumeza kwamabutho abesilisa abasha." Journal of Bone and Mineral Research 2008, 23 (5), 741-749.
"I-Metatarsal Stress Fractures - Aftercare" i-MedlinePlus, i-US National Library of Medicine
"Ukucindezeleka Ukuhlukana", i-American Orthopedic Foot & Ankle Society
"Ukucindezeleka ukuphuka", MayoClinic.com