Kuhlale kungcono ukuvimbela nokulimala kunokwakheka kokunye, ngakho ukufunda nokulandela iseluleko sokuvimbela ukulimala okuyisisekelo isinyathelo esisodwa. Indlela engcono kakhulu yokugwema ukulimala kufanele uzilungiselele imidlalo yakho, kokubili ngokomzimba nangokwengqondo. Ungaphumeleli empini ye-warrior syndrome ngokwenza okungaphezu kwalokho ukuqeqeshwa kwakho kuvumela. Kodwa-ke, udinga ukulinganisela ukuqeqesha nokuphumula ukuze ugweme ukulimala ngokweqile.
Landela lawa macebiso:
- Gqoka futhi usebenzise gear efanele yezemidlalo yakho, kubandakanya ihabhuthi, amapayipi, izicathulo, izibuko zelanga, amagilavu nezembatho ezikhethiwe lapho kufanele khona.
- Qonda imithetho bese uyilandela. Zisekhona ngesizathu.
- Hamba kancane kancane ngaphambi komsebenzi. Lokhu kubaluleke kakhulu emidlalweni edinga ukunyakaza okusheshayo, okunamandla, okufana ne-basketball, nebhola lebhola.
- Njalo sebenzisa imishini yomzimba efanele emidlalweni efaka ukucindezeleka okuphindaphindiwe emaphethelweni aphezulu. (tennis, baseball, igalofu). Uma kunesidingo, thola ukuqeqeshwa kwamakhono kusuka kumqeqeshi oqinisekisiwe noma umfundisi.
- Lalela umzimba wakho . Ubuhlungu buyisixwayiso sokulimala. Akufanele usebenze ngobuhlungu kodwa uyeke noma unciphise umsebenzi wakho kuze kuphele ubuhlungu.
- Qeqesha imidlalo yakho. Sebenzisa ukuqeqeshwa kwamakhono othize ukulungiselela imidlalo yakho.
- Ukuqeqeshwa komgwaqo ukuze uthole isimo somzimba jikelele futhi uvumele imisipha ethile ukuba iphumule. Ukuqeqeshwa komnqamulajuqu kuyonciphisa ukukhwabanisa nokuqina.
Amathiphu Okuphuza Ngokushesha Wokulimala
Uma ubhekene nokulimala okunzima, okufana nokucindezela noma ukudonsa, masinyane umise umsebenzi bese usebenzisa indlela ye-RICE yokwelapha. I-RICE imelela ukuphumula, i-Ice, Ukucindezelwa, nokuphakama.
- Ukuphumula kuzokuvikela ukulimala okunye futhi kuzovumela ukuphulukiswa.
- Ice lizoyeka ukuvuvukala. Ibeka imithwalo yegazi eyemele futhi igxilise ukuphuma kwegazi endaweni eyalimala.
- Ukucindezela okuqhubekayo kunciphisa ukuvuvukala futhi kusekela okuhlangene okulimalayo.
- Ukuphakama kusebenzisa amandla adonsela phansi ukunciphisa ukuvuvukala endaweni eyalimala ngokunciphisa ukugeleza kwegazi.
Kubalulekile ukuqala iRICE ngokushesha ngemuva kokulimala ngangokunokwenzeka. Sebenzisa ishidi noma ithawula ukuvikela isikhumba uphinde usebenzise ice ngokushesha. Khamba ngokulandelayo nge-bandage elashekile eduze kweqhwa nendawo emelekile.Ungagcini lokhu ngokuqinile ukuze unqume ukunikezwa kwegazi, kodwa kufanele kube khona. Shiya i-ice on imizuzu engaba ngu-15 njalo ngemva kwamahora amathathu noma ngaphezulu emini. Uma ukuvuvukala kwehla, ungaqala uhla oluphansi lokuzivocavoca komzimba ohlangene.
Nini Ukubona Udokotela
Ukulimala kakhudlwana kungaba khona ekusebenziseni i-RICE, kodwa ukulimala okumele kudingeke kubonwe nodokotela. Kufanele ubize udokotela wakho uma uhlangabezana nanoma yikuphi okulandelayo:
- ubuhlungu obukhulu noma uma ubuhlungu buqhubeka isikhathi esingaphezu kwamasonto amabili kuhlangene noma amathambo.
- ubuhlungu buya endaweni enye yomzimba
- uke 'ukhombise ububele.' Okusho ukuthi, ungabangela ubuhlungu ngokucindezela endaweni ethize, kepha ubuhlungu abukhiphi endaweni efanayo komunye uhlangothi lomzimba.
- unobungozi kumuntu ohlangene oveza ukuvuvukala okukhulu. Uma kushiywe kungalashwa, ukulimala okuhlangene kungenziwa unomphela.
- awukwazi ukuhambisa ingxenye emelekile.
- kukhona ukuphefumula okuqhubekayo, ukuqhuma noma ubuthakathaka endaweni emelekile.
- ukulimala kwakho akuphuluki emasontweni amathathu.
- une-infection, i-red streaks, i-fever, noma i-lymph nodes.
Ukubuyiswa Kokulimala
Ukuphulukiswa kokulimala kwezemidlalo kungathatha isikhashana. Emva kokuvuvukala kuncishisiwe, ukuphulukiswa kuncike ekunikezeni igazi. Ukunikezwa kwegazi okuhle kuzosiza ukuhambisa izakhi, oksijini, kanye namaseli okulwa nesifo sofuba endaweni elamelekile ukuze kusetshenzwe ukulungiswa. Abagijimi bavame ukutholakala ngegazi elingcono futhi baphulukise ngokushesha kunalabo abanesifo esingelapheki, ababhemayo, noma labo abanokuphila okungezansi.
Ekugcineni, isikhathi sokuphulukisa sihlukahluka komunye nomuntu, futhi awukwazi ukuphoqa ukuba kwenzeke.
Ngomuntu onomqondo ozwakalayo, okulandelayo yisikhathi esilinganiselwe sokuphulukisa ukulimala okuhlukahlukene:
- Umunwe owephukile noma uzwane: amaviki amathathu kuya ku-5.
- I-clavicle ephukile: amasonto ayisithupha kuya kwangu-10.
- I-ankle ekhishwe: ezincane - izinsuku ezingu-5; kakhulu - amasonto amathathu kuya ku-6.
- Ukuphikisana okuncane: izinsuku ezingu-5.
- Imisipha idonsa: izinsuku ezimbalwa kuya emavikini amaningana. Lokhu kuncike ekutheni indawo kanye nendawo yokulimala.
- Ukuhlukaniswa kwehlombe okuncane: izinsuku ezingu-7 kuya kwezingu-14.
Ukubuyela Emidlalweni Ngemva Kokulimala
Ukuphulukisa isikhathi kwanoma yiliphi ukulimala kungaba isikhathi eside uma ubuyela emisebenzini maduzane. Akufanele nanini usebenzise ingxenye eyalimala uma ubuhlungu ngesikhathi sokuphumula. Uma ingxenye emelekile ingabe iyabuhlungu ekuphumukeni, qala ukuyisebenzisa kancane kancane ngezinhlobo zokuzivocavoca ezilula. Uma uzizwa ubuhlungu, hlala uphinde uphumule. Ngokuhamba kwesikhathi, ungabuyela emisebenzini ngobukhulu obuphansi kakhulu, futhi uthuthukele ezingeni lakho langaphambilini. Ukwandisa amandla okuvivinya umzimba kuphela uma ungakwenza ngaphandle kobuhlungu.
Ungathola ukuthi ingxenye eyalimala manje isengozini yokulimala futhi kumele uqaphele noma yiziphi izimpawu zokuxwayisa zokuyiqeda. Ubuhlungu, ama-aches, nokuhlukumeza kufanele kuvunyelwe noma ungagcina nokulimala okubi kakhulu. Futhi ekugcineni, buyela emuva ngenhla futhi usebenzise amasu okuvimbela ukulimala kusukela manje.
Imithombo:
Buyela ku-Play Criteria. [http://www.aoasm.org/handouts/ReturnToPlay.pdf]. I-American Orthopedic Society Yezemidlalo Yezemidlalo.
Incwadi Yomuthi Yomuntu Omunye ; UJames Garrick, MD kanye noPeter Radetsky, Ph.D.