Naphezu kwemizamo yakho yokuvimbela ukulimala okungcono kakhulu, ungase utholakale usebenza nezinye izinhlungu nezinhlungu phakathi nokuqeqeshwa kwakho. Iningi lokulimala ligijima kahle empilweni ye- "RICE": Ukuphumula, i-Ice, Ukucindezela, nokuphakama. Ukwelapha i-RICE kunganciphisa ubuhlungu, kuncishiswe ukuvuvukala, futhi kuvikele ukulimala ekuthuthukisweni okuqhubekayo. Kufanele kulandelwe amahora angu-24 kuya kwangu-48 ngemuva kokulimala kokuqala.
RICE ngokulimala Kwakho
Ukuphumula ngokuvamile kuyindlela yokwelashwa elula futhi ephumelelayo kakhulu yokulimala okuvamile. Thatha izinsuku ezimbalwa ukuphuma, kungase kube konke okudingayo ukuphulukisa ukulimala kwakho.
Kuncike ekutheni indawo yakho nendawo yokulimala kwakho, ungakwazi ukwenza imisebenzi ethile yokuqeqesha okungezansi noma ephansi, njengokubhukuda noma ukuhamba ngebhayisikili, ngesikhathi sokuphumula kwakho. Khuluma nomqeqeshi wakho, uchwepheshe wezempilo, noma umhlinzeki wezokunakekelwa kwezempilo ukunquma ukuthi ungayenza yini ukuqeqesha noma kufanele uthathe ikhefu eliphelele kulo lonke ukuvivinya umzimba.Shisha indawo yokukhathazeka nge- pack ye-ice noma isikhwama semigodi efriziwe imizuzu engu-20, njalo amahora amane kuya kwangu-6. Qinisekisa ukuthi ugoqa iphakethe le-ice ethawula ngaphambi kokulibeka esikhumbeni sakho. Akufanele neze ubeke iphakethe leqhwa ngqo esikhumbeni sakho njengoba kungaholela ekushiseni kweqhwa.
Ungasebenzisa futhi indebe yeqhwa. Ukwenza indebe ye-ice, gcwalisa indebe yamaphepha ngamanzi bese uyibeka efrijini. Uma iqhwa, gcoba phezulu kwendebe bese uhlambalaza indawo eyalimele ngendebe yeqhwa (embozwe ithawula) cishe imizuzu engu-10.
Zama ukususa indawo ethintekile ngokushesha ngangokunokwenzeka uma uzizwa ubuhlungu, futhi ngokushesha ngemva kokugijima uma usebenza ngokulimala. Ukushisa kumele kusetshenziswe kuphela ekulimazeni ngemuva kokuvuvukala sekuphelile, ngokuvamile ngemva kwamahora angu-72. Uma ukuvuvukala kwakho kwehlile kakhulu, kodwa kusekhona ukuvuvukala, zama ukushintsha ukushisa neqhwa ngemva kwezinsuku ezimbalwa zokwelashwa kweqhwa kuphela.
Imikhawulo yokucindezela ukuvuvukala futhi inganikeza ukukhululeka kwezinhlungu ezincane. Ungagubha indawo ethintekile nge-bandage ye-Ace, kodwa ungayenzi kakhulu. Uma uzizwa uphazamiseka noma ucindezeleke ngokweqile, khipha i-bandage.
Ungacabangi ukuthi ngoba ingxenye yakho eyalimala ihlanganiswe futhi izwa kangcono, iphephile ukuqala ukusebenza futhi. Qinisekisa ukuthi uzinike isikhathi osidinga ukuphulukisa ngaphambi kokuthi ubuyele emuva ekusebenzeni. Uma kungenjalo, usengozini yokwenza ukulimala kwakho kube kubi nakwandisa isikhathi sakho sokutakula.
Phakamisa inxenye yomzimba omele - zama ukuyibeka phezulu kunenhliziyo yakho, uma kungenzeka. Ezimweni eziningi, ungenza lokhu ngokulala phansi bese uvula umzimba olimale ukuthi uhlanganyele emithonjeni.
Ngaphandle kokwelashwa kwe-RICE, ungase futhi ufune ukusebenzisa izidakamizwa ezingavimba ukuvuvukala (ama-NSAID), njenge-ibuprofen noma naproxen, ukukhulula ukuvuvukala nobuhlungu. Khuluma nomhlinzeki wakho wezempilo ukuze ubone ukuthi kufanele uthathe noma yikuphi.
Umthombo: "Ukuphumula, i-Ice, Ukucindezelwa, Nokuphakama (i-RICE) - Ukubukwa Kwamahloko", i-WebMD.com.