Ukudonsa ukuvuthwa ukulimala okuvamile kumisipha yomthanga wangaphakathi. Imisipha ngokwayo, eyaziwa ngokuthi i- adductors , iqukethe imisipha eyisithupha egijima emaphandleni angaphakathi kuya emathanjeni angaphakathi wethanga (femur). Uma lezi zinhlanzi zisekelwe ngaphezu kwemingcele yazo, zingabangela uhlobo.
Izifo ezinzima kakhulu zibangelwa ukungahambi kahle nokuvuvukala kodwa ngaphandle kwalokho zishiya imisipha ephelele. Izifo ezinzima kakhulu zidabulisa imisipha ngokwazo, ezibangela ubuhlungu obukhulu futhi ziphazamise ukuhamba komuntu kanye / noma uhla lwezinyathelo.
Lokhu kulimala kuvamile kubadlali abafana nabaprinta, abadlali bebhola, abadlali be-footlifters, nabadlali bebhola abafanele bagijimise, badideke, badlale izinkombandlela, noma bathulise ngendlela engavamile. Kungenzeka futhi kubagijimi bansuku zonke abahluleka ukwelula noma ukufudumala kahle ngaphambi kokuhlanganyela emsebenzini.
Nini Ukubona Udokotela Nge-Groin Pain
Umdlali ovame ukuqaphela ukuthi i-groin ilukhuni isikhathi esenzeke ngaso. Uma kungenjalo, abaningi bayomane bavumele isikhathi sokuthola futhi benze konke abakwaziyo ukukhulula noma yikuphi ukuvuvukala. Ezimweni ezimbi kakhulu, lapho kuphazamisa ikhono lomuntu lokuhamba, ukuma, noma ukulala ebusuku, ukulimala kungadinga ukuhlolwa ngudokotela.
Ezimweni ezingavamile, ukulimala kungaholela ekuqhekekeni kwemisipha ephelele, isimo esingase sidinge ukuhlinzekwa ukuba sigcwalise ukuphela okuphelile. Kodwa-ke, ikakhulukazi, ngisho nezinkinga ezinzima zivame ukusabela kahle empilweni engeyona yokusebenza nokuvuselelwa; ukuhlinzwa njalo kubhekwa njengendlela yokugcina.
Uma uhlangabezana nobunzima be-groin futhi uyakwazi ukuphatha, noma kunjalo, ngokungajabuli kancane, kunezinyathelo ezinhlanu okumelwe uthathe ukuze utholakale ngokushesha futhi unciphise izinkinga:
1 - Misa konke nokuphumula
'Akukho buhlungu, akukho nzuzo' iseluleko esibi nje. Ubuhlungu buyisixwayiso sokuthi kukhona okungalungile. Kungaba ifulege elibomvu ekuboniseni ukuba ulipholise kancane noma isibonakaliso sento engathà sina. Uma kukhona uhlobo, uzolwazi ngokujwayelekile. Odokotela bavame ukulinganisa lokhu okulimalayo kanje:
- IBanga I: ukulimala okuncane nokukhubazeka okuncane
- Ibanga lesibili: ukulimala okulinganiselayo okuphazamisa ukunyakaza okukhulu njengokugijima noma ukuqhuma
- Ibanga III: ukulimala kanzima okuphazamisa ukuhamba nokuhambisana nobuhlungu, ukuvuvukala, ukulimaza, ngisho nokuphazamiseka
Umzuzwana ozwa ubuhlungu obuhlungu ngesikhathi sokuvivinya umzimba, yimisa. Uma kubangela ama-aches okugwedla noma ukuhlunga emgodini, buya futhi uvumele ukuphumula kancane.
Uma, ngakolunye uhlangothi, kukhona ubuhlungu obukhulu, hlala konke, uhlale phansi, futhi usebenzise indlela ye-RICE ukuze uzinze ukulimala. Indlela ye-RICE ingenye yezinhlobo eziphakanyisiwe kakhulu zesevisi yokuqala futhi ihilela izingxenye ezine: ukuphumula, iqhwa, ukucindezela nokuphakama kokulimala.
2 - Faka i-Ice Kulimala
Uma usuqedile lo msebenzi, uhlale noma ulale phansi. Ukusebenzisa i-ice ekulimazeni kuyosiza ukunciphisa ukuvuvukala nokunciphisa ukuphuza kwegazi okungaqhubeka nokwandisa ukuvuvukala nokulimaza.
Uma ungenayo iphakethe elibandayo kodwa esiseduze nekhishi, thatha isikhwama esineqhwa se-peas noma ugcwalise isikhwama seplastiki ngeqhwa. Ungenzi iphutha le-icing elivamile futhi usebenzise iphakethe ngqo esikhumbeni. Kunalokho, faka iphakethe leqhwa ngezindwangu noma izindwangu zamaphepha ukuze uvimbele ama-frostbite.
Kufanele ugcine iqhwa ekulimazeni akusekho imizuzu engama-15 ukuya kwangu-20 max . Umthetho omuhle wesithupha ungoqhwaza indawo cishe imizuzu engu-15 njalo ngehora ngosuku lokuqala. Ngemuva kwalokho, sebenzisa uma kudingeka ukusiza ukunciphisa ubuhlungu nokuvuvukala.
Uma ukuvuvukala akuzange kwehle ngemuva kwezinsuku ezintathu, bheka udokotela.
3 - Sebenzisa ukugoqa ukucindezeleka ukuze unciphise ukuvuvukala
Ukusebenzisa ukugoqa ukucindezela ukucindezela kungasiza ekunciphiseni ubuhlungu nokugcina ukuvuvukala phansi. Ungathola ama-bandages anwebekayo noma i-tape ekhethekile yoku-pre-cut groin kalula ezitolo eziningi zendawo.
Ngemuva kokusebenzisa i-ice ekulimazeni, gqoka isithanga ngokuqinile futhi uqhubeke uqhwa nge-bandage noma itheyipu. Ungawugoqa futhi ngokuqinile njengoba lokhu kungabangela ukuvuvukala ngaphansi kokulimala ngokwayo. Uzokwazi uma kunzima kakhulu uma kukhona ubuhlungu, ukuzwela okubuhlungu, ukuguga, noma ukuphola isikhumba.
Ama-wraps okucindezelayo angasiza futhi ukuqinisa ukulimala njengoba ubuyela emsebenzini cishe ngesonto noma ngaphezulu.
Uma uzizwa usadinga ukugoqa ukucindezela emva kwezinsuku ezintathu, kungase kube yisikhathi sokubona udokotela futhi ube nokulimala okukhishiwe.
4 - Yenza Ukunyakaza Okunene
Ukwelula okuncane kungaqaliswa uma ukuvuvukala sekuphelile futhi ubuhlungu bulawulwa, ngokuvamile phakathi nesonto noma ngaphezulu. Qala kancane kancane futhi ukhulise ngobumnene uhla lokunyakaza esikhwameni nasenzeni njengoba uthuthukisa.
Qaphela ukuba ungaphindaphindi. Gxila esikhundleni sokuvumela amandla adonsela phansi akusize uvule indawo yokulima. Ukuzivocavoca okunjenge-groin ehlezi (i- stretch butterfly ) inikeza isisekelo esicacile kunokuba kube khona ukuma. Vele uhlale lapho imizuzu emibili ekuqaleni kwemizuzu emine ngaphandle kokucindezela noma ukuhamba. Uyomangala ukuthi ngabe u-groin uzovuleka kangakanani uma nje uzinika isikhathi. Uma kukhona noma yikuphi ubuhlungu, vele ume. Ungasiqhubeki.
Njengoba uthola amandla futhi uqala ukuphinde uguquguquke, ungaqala ukwandisa ube yizivivinyo ezengeziwe zokweluleka .
5 - Buyela ezemidlalo kancane kancane
Ngemuva kokulimala, kubalulekile ukuthatha isikhathi sakho ngaphambi kokubuyela ezemidlalo. Ukuqala ngokushesha kungakwandisa ingozi yokulimala noma yokuthuthukisa ubuhlungu obungapheli. Uma unayo ukulimala okungapheli noma okuvamile, yenza konke okusemandleni ukubona uchwepheshe oqinisekisiwe obhekene nokulimala kwezemidlalo. Lezi zingabandakanya:
- Abahlinzeka ngemithi abaphatha ukulimala ngokususelwa ekutholeni udokotela
- Izidakamizwa eziqeqeshelwe ukuphatha izimo ezihlukahlukene ze-musculoskeal
- Abaqeqeshi bezemidlalo abaqeqeshiwe abasebenza kuphela nabadlali
> Umthombo
> Tyler, T .; Silvers, H .; UGerhardt, uM .; et al. "Ukulimala Emdlalweni Wezemidlalo." Ezempilo zezemidlalo. 2010 Meyi; 2 (3): 231-236.