Uma ubona izandla zakho neminwe ukuvuvukala lapho uhamba ukuhamba noma ugijime, awuyedwa. Iminwe ephunga kanye nezandla ezibhunjisiwe akukhathazekile futhi ungase ukhathazeke ukuthi kuyinkinga yenkinga yezempilo.
Izandla zokuguqa zivame ukuhlangenwe nakho ngabahamba ngezinyawo nabagijimi, ikakhulukazi eshisayo. Ukuvuvukala ngokuvamile kuhamba ngokushesha ngemva kokuqedela ukuqeqeshwa kwakho.
Uma isandla sakho sokuvuvukala singapheli ngokushesha ngemuva kokuyeka ukusebenzisa, kufanele ucabange ukubonisana nomhlinzeki wakho wezempilo.
Ama-Hand and Swing Plug Are Common for Walkers and Runners
Umgibeli ode kakhulu uMelanie Jonker wabuza abahamba ngezinyawo nabagijimi ukuba babone ukuthi babenezandla ezivuvukile nokuthi babhekana kanjani nale nkinga. Abaningi babika ukuvuvukala kwesandla ngesikhathi sokuhamba okude noma begijima esimweni esifudumele, nakuba abanye benenkinga emoyeni epholile. Abanye bacabanga ukuthi banesandla sokuvuvukala ngaphezulu endaweni ephezulu. Izindaba ezinhle ukuthi akekho noyedwa walabo abachazwe ukuthi umhlinzeki wabo wokunakekelwa kwezempilo wathola le nkinga ibe yingozi.
Okwenza Izandla Zakho Zivule Lapho Uhamba Noma Ugijima
Izici ezikholelwa ukuthi ziholela ezandleni ezivinjiwe neminwe zihlanganisa:
- Ukugeleza kwegazi : Uma uhamba ngezinyawo noma ugijima ngosuku olubandayo, cishe uyaqaphela ukuthi izandla zakho ziqala ukubandayo kodwa zifudumala njengoba uzivocavoca uphakamisa izinga lakho lenhliziyo. Isilinganiso senhliziyo yakho esikhuphumayo sithumela igazi elingaphezulu emaphethelweni akho. Njengoba ukhiqiza ukushisa kwangaphakathi kokuzivocavoca, udinga ukufiphala ukuze ungapheli. Izandla nezinyawo zakho ziyingxenye yalesi simiso, ngakho-ke kukhona ukugeleza kwegazi okungaphezulu kuma-capillari, okungasho ukuthi iminwe yakho nezandla zivule. Izinyawo zakho zivule kakhulu njengesikhwama esigcwele esikhwameni phakathi nokuhamba okude noma ukugijima, ngakho akumangazi ukuthi izandla zakho zibuye zivule.
- Ukungalingani kwe-Electrolyte: Ama- electrolyte yiwosawoti egazini lakho, okumele ligcinwe ngokulinganisela ukuvimbela ukuvuvukala kwezicubu zakho (i-edema). Uma uthuthumela, ulahlekelwa usawoti. Uma udla usawoti omningi umzimba wakho kufanele usebenze ukuwulinganisela ngokugcina amanzi amaningi. Kungenzeka ube nokuvuvukala kunoma yikuphi. Ukusetshenziswa okufanele kwesiphuzo sezemidlalo esithatha indawo ye-electrolytes, kanye nokuthatha umthamo ofanele wamanzi (hhayi okuningi, hhayi okuncane kakhulu) yizihluthulelo zokulondoloza ibhalansi ye- electrolyte . Landela imihlahlandlela yokuphuza abahamba ngezinyawo nabagijimi ukuze uthole isilinganiso esifanele samanzi.
- Ukunyakaza kwe-Arm (noma ukungabi nalutho): Kukhona impikiswano ethile ngokuthi ngabe izinhlobo ezithile zempi zisebenza ngamandla kwamanzi. Ukuhamba ngezandla zakho njalo ngezansi kwenhliziyo yakho kwenza kube nzima ohlelweni lokujikeleza ukubuyisela ukuphuma kwegazi ezandleni zakho. Imisipha yakho ezandleni zakho nasemilenzeni isiza ukusiza ukubuya kwegazi emithanjeni kuze kube sekushiseni. Uma ungayisebenzisi imisipha yakho yezingalo, uzoba nokubuya okuncane kwegazi futhi ungazibamba ezandleni zakho.
Amathiphu ayishumi okuvimbela nokwelapha izandla ezivulekile kanye neminwe
Izandla ezithukuthelayo ngokuvamile ziyingxenye yezinto eziqhamukayo ezenzeka emzimbeni wakho uma uhamba uhambo olude noma ugijima. Ukuvimbela noma ukunciphisa le nkinga, ungathatha lezi ziphakamiso ezihlanganiswe umhamba wemikhumbi elide uMelanie Jonker, udokotela wezemidlalo u-Edward R. Laskowski, nochwepheshe wezobuchwepheshe uBonnie Stein:
- Susa izindandatho zakho bese ukhulula noma yimaphi amabhukhondi ngaphambi kokuhamba. Uma unezinkukhu eziningi zokuvuvukala komunwe, izindandatho zingaba nzima kakhulu. Shiya kubo ngokuphepha ekhaya. Khipha isikhwama sakho se-wristwatch noma ibhande lokuqina.
- Gqoka izimpawu zokuphambanisa eziphakeme esikhwameni sakho. Uma ibhendi lakho lokuzivocavoca noma i-smartwatch idinga ukuqina ukuze uthole ukushaya kwenhliziyo yakho, yigqoke ephakeme esihlalweni sakho noma isikhumbuzo esingekho kunengxenye encane kakhulu yesandla sakho.
- Ukulinganisela amanzi akho nosawoti. Ulahlekelwa kokubili amanzi nosawoti uma uthuthumela. Phuza isiphuzo sezemidlalo emva kwehora lokuqala lapho uhamba nokuthuthumela. Uma kunokwenzeka, zilinganise ngaphambi, ngesikhathi, nangemva kokuhamba kwakho ukuze ubone ukuthi uphuza kakhulu noma uncane kakhulu. Isisindo sakho kufanele sihlale sinye. Ngokuba ukukhuthazela kuhamba, landela imihlahlandlela yokuphuza imarathon / isigamu . Ukuze uthole impilo, ungase ufune ukuhlola uketshezi lwakho usawoti ukuze ubone ukuthi uyadlula yini imihlahlandlela enconyiwe.
- Thatha induku yokuhamba bese ushintsha izandla ngenkathi uhamba. Lokhu kuzokwandisa ukusetshenziswa kwemisipha ezandleni zakho nangengalo futhi okungase kusize ukubuyisela igazi enhliziyweni yakho.
- Yenza into encane ukuze ubambe kalula kancane kancane lapho uhamba, njenge-pad encane, i-rubber ibhola, ibalazwe noma i-flashlight. Lokhu kuzosebenza imisipha yakho yengalo futhi kuthuthukise ukubuya kwegazi enhliziyweni yakho.
- Yenza imibuthano yesandla njalo ngemizuzu embalwa, phambili nangemuva. Lokhu kuzosiza futhi ukukhulula amahlombe akho. Thatha lokhu njengethuba lokuhlola ukuhamba kwakho kokuhamba .
- Ungazifihli izandla zakho , zigcine zikhululekile futhi zivule kancane. Njalo njalo, welula yonke iminwe yakho imizuzwana embalwa bese wenza inkinobho. Phinda lokhu izikhathi eziningana. Noma, uhlobo "lokudlala i-piyano noma i-accordion," ngeminwe yakho kuphela.
- Sebenzisa ukuhamba kwesandla esifanele . Umqeqeshi weRacewalking uBonnie Stein we-Acewalker.com uncoma ukusebenzisa ukuhamba kwesandla esifanele ngengalo yakho egobile cishe engama-degree angama-90 futhi uguqula emuva nangasuka ehlombe elikhululekile, kunokuvula nokuvala ingalo elugqeni.
- Dlala i-stick-em-up. Phakamisa izandla zakho phezulu kwekhanda lakho imizuzwana embalwa ukuze ubenze ngaphezu kwenhliziyo yakho.
- Ukuzivocavoca ngesikhathi sezingxenye ezipholile zosuku . Izandla eziguqayo zivame kakhulu esimweni esishisayo, ngakho-ke ukukhetha ingxenye epholile kunazo zonke yosuku ukuhamba noma ukugijima noma ukuvula isimo se-air uma uhamba ngezinyawo kungasiza ukunciphisa inkinga.
Khumbula ukuthi lezi zixazululo angeke zivimbele ngokuphelele ukuvuvukala kwezandla, ngoba ziyinto evamile eyenzekayo lapho uvivinya umzimba, ikakhulukazi esimweni esishisayo noma esishisayo. Umzimba wakho uzama ukuzigcina upholile, futhi ukuthumela igazi eminwe yakho kungenye yezindlela ezenza ngayo.
Ezinye Izimbangela Zokuvuvuka Kwesandla
Uma isandla sakho sokuvuvukala ukuvuvukala okujwayelekile kuboniswa abantu abaningi uma behamba noma begijima, kuzokwenzeka ngemva kwemizuzu embalwa ngemuva kokuyeka ukuzivocavoca futhi usuhlile ngokuphelele. I-fluid ibuyiswa kabusha emangqamuzaneni akho noma iphindwe isakazwe nge-lymphatic system.
Uma izandla zakho zihlala zithukuthele isikhathi eside noma uma unomunwe, ukubomvu, noma ukubuthakathaka, lezi zibonakaliso ezidinga ukuhlolwa ngudokotela wakho.
Ungaba nokuvuvukala ngenxa ye-cellulitis (ukutheleleka), ukutheleleka kwe-nail, ukugcinwa kwamanzi, i-osteoarthritis, i-gout, i-pseudogout, umhubhe we-carpal, nezinye izinqubo. Ungaba nokuvuvukala kwesandla ngokuzumayo ngenxa yokulunywa kwezidakamizwa kanye nezibhamu, ubuthi obunobuthi, ukushisa ilanga, ukulimala kwesandla, noma ukushayeka okungazelelwe kokutheleleka. Uma ngabe isandla esisodwa kuphela siguqukile, lokho kungaba uphawu lokuthi udinga ukubona udokotela wakho.
Ukuvuvukala kuyimiphumela emibi yemithi ethile, njengalezo eziphezulu zomshuwalense wegazi, i-steroids, izidakamizwa ezingezona ukuvuvukala, ama-estrogens, kanye nemithi yokwelashwa yesifo sikashukela.
Izwi elivela
Izandla eziguqayo ziyingxenye evamile yokuhamba noma yokugijima, ngakho ungavumeli iminwe egciniwe ikugcine ungakujabuleli umsebenzi womzimba. Kodwa ungase ufune ukuxoxa ngalokhu nodokotela wakho, ikakhulukazi uma ubona ukuqhuma ukuqhuma emva kokuzivocavoca noma uma ukuvuvukala kungokwesandla esisodwa. Uma uthola ukuvuvukala kwesandla, sebenzisa ukuzivocavoca izandla lapho uhamba.
> Imithombo:
> I-Edema. I-Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/edema/symptoms-causes/syc-20366493.
> Laskowski ER. Ukuvuvukala ngesandla ngesikhathi sokuvivinya umzimba: Ukukhathazeka? I-Mayo Clinic. https://www.mayoclinic.org/hand-swelling/expert-answers/faq-20058255.