Ngokushesha Ukwelashwa Kokuqala Kwamacala Okulimala Kwezemidlalo
Izingozi zenzeka, ikakhulukazi phakathi nemidlalo. Nakuba kungenzeka ukuthi kunciphise inombolo kanye nobukhulu bokulimala ngamasu okuvimbela, isinyathelo esisodwa esingalungile noma ukushayisana ensimini kungabangela ukulimala okungazelelwe nokubuhlungu.
Uma kwenzeka lokhu, udinga ukulungele ukuthatha isinyathelo ngokushesha. Okungcono, uzokwazi ukufinyelela kuhlelo lokusiza lokuqala lokuqala noma uthole usizo lwezokwelapha eliseduzane.
Ukulimala Okumangalisayo
Umgomo oyinhloko wokulimala kwezemidlalo kokuqala usizo ukuyeka umsebenzi futhi uvimbele ukulimala noma ukulimala okuqhubekayo. Ukulimala okuningi kwezemidlalo okudinga ukwelashwa ngokushesha kubizwa ngokuthi "ukulimala kanzima." Lokhu kwenzeka ngokuzumayo futhi ngokuvamile kubangele izimpawu noma izimo ezilandelayo:
- Ubuhlungu nokuvuvukala
- Ukunqunywa nokukhishwa
- Ama-Fractures
- I-Sprains kanye nezinkinga
- Ingxoxo
Ngokulimala kanzima, ngokuvamile kubonakala ukuthi yini eyabangela ukulimala. Noma kunjalo, ukucacisa isizathu esiqondile sokulimala yingxenye ebalulekile yokwenza izinqumo zokwelashwa okusheshayo.
Ukwelashwa kokuqala kokulimala okunamandla okunamathishu amaningi (izivunguvungu, izinhlanzi, i-sprains, nezinyembezi) ukuvimbela, ukumisa nokunciphisa ukuvuvukala. Uma izicubu ezincane zilimale, zivuvukala noma kungenzeka zigeze ngaphakathi ngaphakathi. Lokhu kuvuvukala kubangela ubuhlungu nokulahlekelwa kokunyakaza, okuvimbela ukusebenzisa imisipha.
Ukulimala kokuqala kosizo nge-PRICE
Ukwelashwa okuyinhloko ukuyeka ukuvuvukala kwezicubu ezilula ezilimalayo kunendlela ye-RICE.
Lesi sichazamagama senza kube lula ukukhumbula izinyathelo okudingayo ukuthatha uma uphatha ukulimala: Ukuvikelwa, Ukuphumula, Ice, Ukucindezela, Ukuphakama. Kuyaziwa nangokuthi i-RICE, engabandakanyi "ukuvikelwa," nakuba lokhu kuyisinyathelo esibalulekile.
- Ukuvikelwa: Kulesi simo, ukuvikelwa kusho ukumisa umsebenzi ngokushesha nokuvikela ingxenye emelekile emkhakheni owengeziwe.
- Ukuphumula: Vula indawo ukuvumela izicubu zesikhathi ukuba ziphulukise.
- Iqhwa: Ukusebenzisa ukwelashwa okubandayo (ice noma i -pack pack ehlanganiswe ithawula elincane) ukulimala kakhudlwana kunciphisa ukuvuvukala nobuhlungu. Ice i-vaso-constrictor. Kubangela ukuthi imithwalo yegazi igxile futhi ibeke ukuphaphaza kwangaphakathi endaweni yokulimala. Faka isicelo esibandayo endaweni ethintekayo njalo amahora amabili kungabi ngaphezu kwemizuzu engama-20 ngesikhathi. Vumela ukushisa kwesikhumba ukuthi ubuyele esimweni esivamile ngaphambi kokuyicwilisa futhi. Ungakwazi ukulimaza ngokulimala kanzima izikhathi eziningana ngosuku kuze kube yizinsuku ezintathu.
- Ukucindezeleka: Ukucindezelwa kokulimala okubi mhlawumbe kungukuthi okulandelayo kubalulekile kakhulu ukwelashwa ngokushesha. Ngokugubha ngokushesha ingxenye yomuzi olimale nge-bandage ebanzi noma ukugoqa, usiza ukuqhubeka nokuvuvukala okungenani. Uma kunokwenzeka, kuyasiza ukusebenzisa i-ice endaweni eyalimala phezu kokugoqa ukucindezela ukukhawulela ukuvuvukala.
- Ukuphakama: Ukuphakamisa indawo eyalimele kungenye indlela yokwehlisa ukugeleza kwegazi nokuvuvukala endaweni.
I-Soft Tissue Injury Step-by-Step
Ngokufingqa, yilokhu okumele ukwenze masinyane lapho ugcina noma yikuphi ukulimala kwezicubu ezithambile:
- Misa umsebenzi ngokushesha.
- Gcoba ingxenye emelekile ku-bandage yokucindezela.
- Faka i-ice engxenyeni elimele (sebenzisa isikhwama seqhwa elichotshoziwe noma isikhwama semifino efriziwe, uma kudingeka) imizuzu engu-10 kuya kwemizuzu engu-15. Vumela indawo ifudumele ngokuphelele ngaphambi kokusebenzisa ice futhi futhi ( ukuvimbela amaqhwa ).
- Ukuphakamisa ingxenye emelekile ukunciphisa ukuvuvukala.
- Yiya kudokotela ukuze uhlolwe kahle noma yikuphi ukulimala okungathí sina.
Usizo Lokuqala Lokwenyuka Nezikhwama
Uma ukulimala kubangelwa ukusika noma ukuphuza okuholela ekusenikeni, kubalulekile ukuyeka ukugeleza kwegazi masinyane. Geza isilonda ngesipho namanzi, bese usebenzisa ibhande elifanele kuze kube yilapho usizo lwezokwelapha lufika.
Ukunqunywa okujulile kuzodinga ukuthi kudingeke ukuba kube khona iziqu. Kodwa-ke, uma ungakwazi ukudonsa emaphethelweni we-cut cut ndawonye, ungase ukwazi ukusebenzisa ibhande le-butterfly ukuze ulibambe.
Ukulimala Okungapheli Nokusetshenziswa Kakhulu
Ngesikhathi ukulimala kwezemidlalo kunzima kakhulu futhi kungazelelwe, iningi lokulimala kwezemidlalo liya kancane kancane futhi liholele ama-aches nezinhlungu ezingacacile.
Ubuhlungu obungapheli bokulimala ngokweqile, njenge-tendonitis, kuvame ukuba nezimpawu ezicashile noma ezingacacile ezikhula kancane. Okuqala njengokunciphisa noma ukuhlunguphaza okugwedla kungakhula kube ukulimala okulimazayo uma kungabonakali futhi kuphathwa ngokuphuthumayo.
Ukuphatha ukulimala ngokweqile kudinga ukuphumula nokunciphisa ukuvivinya umzimba, imvamisa, kanye nobude. Ukushaya ukulimala ngokweqile kungasiza ekunciphiseni ukuvuvukala nobuhlungu. Ukuze uthole ukulimala okungathí sina ngokweqile, ukwelashwa ngokomzimba, imithi engaphezu kwe-counter (i-OTC) , nokuphumula okuphelele kungadingeka.
Ukwelapha Okunye Ukulimala Kwezemidlalo
Kunezinhlobo eziningi zokulimala okungenzeka uma udlala imidlalo. Kungumqondo omuhle wokuthi ubani ohilelekile emidlalweni ukuze ajwayele ukwelashwa kokuqala kokunye kokulimala okuvamile kwezemidlalo:
- Ukulimala KwamaKlebe Okungenzeka
- I-Ankle Sprains
- Blisters
- Ihlombe eliphukile
- I-Hamstring Ukulila noma Ukudonsa
- I-Muscle Cramps
- Ukulimala Okuvamile
- Imisipha Yenkomo Ukudonsa noma Ukucindezeleka
- I-Groin Pull
Ukubuyela emuva Ngemva kokulimala
Ngemuva kokuthi uphathe umonakalo wakho, yini ezayo ngokulandelayo? Abagijimi abaningi bafuna ukwazi ukuthi maduzane bangabuyela kanjani emidlalweni yabo . Le mpendulo ihlale ihlukile kuwo wonke umuntu ngoba umgijimi ngamunye nokulimala ngamunye kuhlukile.
Ukubuyela ezemidlalo maduzane kungakwandisa ingozi yokulimala noma ukuthuthukisa inkinga engapheli ezoholela ekubuyiseni okude. Ukulinda isikhathi eside kungabangela ekunciphiseni ukukhubazeka okungadingekile (ukuhlaselwa) .
Izwi elivela
Ukwelapha noma yikuphi ukulimala ngokushesha kubalulekile, ngakho-ke kuhle ukubukeza zonke lezi zindlela zokuqala zokusiza njalo ukuze uvuselele inkumbulo yakho. Ngaleyo ndlela, uzobe ulungele futhi wazi ukuthi wenzeni uma kwenzeka kwenzeka okuthile.
> Umthombo:
> I-American Orthopedic Society Yezemidlalo Yezemidlalo. Umhlahlandlela weMidiya Wezemidlalo Yezemidlalo 2011. http://www.stopsportsinjuries.org/members/downloads/media/SportsMedicineMediaGuide.pdf