Isinyathelo esincane singanciphisa isikhathi sokuphumula se-ankle sprains
I-Ankle sprains yiyona eyingozi yokulimala kwezemidlalo, ikakhulukazi yokuyeka imidlalo, imidlalo yezemidlalo noma imidlalo ye-adventure yangaphandle. Abadlali abavame ukuzama ukucindezela ubuhlungu be-sprain noma babuyele emidlalweni masinyane emva kwe-sprain engakwandisa ingozi yokulimala kabusha. Kodwa ukwazi ukuthi kufanele uphumule nokuthi ungabuyiselwa kanjani ukusiza kwakho kungakusiza ukuthi ululame ngokuphelele futhi uvikele izinkinga zesikhathi esizayo.
Uma une-ankle sprain kubalulekile ukuthatha isinyathelo ngokushesha. Ukwelashwa Kunconywa ukuthi ulandele uhlelo lwe-RICE yokwelashwa futhi unqume noma yikuphi umsebenzi futhi uvikele isikhumba ukuba singalimazi. Ngokuyisisekelo, hlala phansi futhi ungazami ukuhamba kuso ngaso leso sikhathi. Faka isicelo sokugoqa ukucindezela kanye neqhwa ukugcina ukuvuvukala okungenani. Iqhwa kufanele isetshenziswe cishe imizuzu engu-15 ngesikhathi bese isuswa. Ukushiya iqhwa isikhathi eside kungasengozini yokushisa futhi kubangele ukulimala kwezicubu. Futhi. gcina unyawo lwakho nomlenze uphakanyiswe ukunciphisa ukugeleza kwegazi (nokuvuvukala) emagqeni.
Kungaba usizo ukusebenzisa imishanguzo ye-nonsteroidal anti-inflammatory (NSAID) ukusiza ukulawula ukuvuvukala. Ucwaningo luye lwathola ukuthi iziguli ezisebenzisa ama-NSAID ngemuva kwe-ankle sprains zinezinhlungu ezincane, zanciphisa ukuvuvukala, futhi zabuyela ngokuphindaphindiwe emisebenzini kunalabo abangazange bathathe imithi.
Kuwusizo ukufuna ukunakekelwa kwezokwelapha ukuze uthole ukuxilongwa okufanelekile kwe-sprain yakho.
I-ankle sprains ilinganiswa yi-severit y, futhi ukwelashwa kanye nenani lesikhathi sokubuyiselwa ongalindela ngokujwayelekile liyakhula nge-sprains ezinzima kakhulu.
Ngokushesha uma uqala ukwelashwa kwe-sprain, kungcono. Ngokuzama ukungazinaki noma ukucindezela ubuhlungu futhi ulindele ukuthi isikhwama seqhwa esikhwameni sakho kusihlwa sizokwenza ubuqili, ungagcina unesivinini esingathatha amasonto noma izinyanga ukuze uphulukise kahle.
Iningi lomonakalo ovela ku-sprain livela ekukhukhuleni, ngakho-ke okubalulekile kuqala ukunciphisa ukuvuvukala ngangokunokwenzeka, nokwenza lokho, njalo ngemva kwesivivinyo sokuqala kubalwa.
Uma udlala imidlalo lapho kungenzeka khona insizwa ye-ankle (ibhola, ithrekhi, ibhola, ibhola basketball, njll ...) kufanele uhlale unesitoreji sokuqala esiseduze. Ithikithi enjalo kufanele ifake phakathi kwe-compression wraps, amaphakethe e-ice, ama-splints, ama-bandages, ama-NSAID nezinye izinto zokuqala zokusiza kuqala .
Ukuze uphethwe kabi (okungeke ukwazi ukubeka isisindo), ungase udinga ukuvakashela kudokotela ukuze uqiniseke ukuthi awunayo ukulimala, umonakalo we-tendon ye-ligament noma omunye ukulimala okukhulu kwe-ankle. Ngokuvamile, kufanele ugweme ukubeka isisindo ekuhlanganyeleni uma nje uvuvukala. Uma kunokwenzeka, kufanele ugcine unyawo lwakho luphakanyisiwe. Ezinsukwini ezimbalwa, ubuhlungu bakho kufanele buyeke ngokwanele ukuvumela ukulinganiswa okulinganiselwe ngaphandle kokubuhlungu. Njengoba ukwazi ukubekezelela isisindo esiningi, ungaqala uhlelo lokuhamba nolumnene ukwandisa ukuguquguquka kwakho.
I-Ankle Sprain Rehab Exercises
Ngemuva kokulimala kwakho, uzonikezwa uhlelo lokuzivocavoca olubandakanya uhla lwezinyathelo zokunyakaza nokuqhubekela kancane kancane ekuthwaleni isisindo esigcwele. Ukuzivocavoca okulula ukudweba izinhlamvu zezinhlamvu ngezinzwane zakho.
Ukuqhubeka kancane kokuzivocavoca kufanele kulandele.
Ukuzivocavoca kokuzivocavoca kanye nezinye izindlela zokulinganisela kungakusiza ukuthi ululame ngokushesha futhi kufanele wenze njengengxenye yohlelo lokuvimbela. Ibhalansi engalungile yindlela ehle yokuhlelwa kwe-ankle sprains. Ngemuva kokulimala kwesikhumba, ukuqeqeshwa ibhalansi kubalulekile ukuze kutholakale. Ngaphandle kwamehlo ethu nasezindlebeni zangaphakathi, kunezincomo ezikhethekile ezihlangene zethu (i-proprioceptors) ezinikeza ulwazi mayelana nesimo sethu esikhala.
Ngokulinganisa emlenzeni owodwa, ungakwazi ukuqinisa nokuqinisa lawo ma-receptors ekhanda. Ukulinganisela emlenzeni othintekile futhi ubambe ngokuqinile imizuzwana engu-15.
Qhubeka ukuphikisa inja yakho ngokulinganisela amehlo akho avaliwe, noma ngekhanda lakho liphenduka kusukela ohlangothini oluya kwesinye. Uma udlala ibhola, yenza ibhalansi esikhwameni sakho esikhishwe bese ukhahlela ibhola lebhola emdongeni. Uma udlala i-basketball, ibhalansi uphinde udubule noma usebenzise ukuphazamiseka kokudlula. Thola ubuciko ngokuzivocavoca kwakho ukufanisa imidlalo yakho.
I-Ankle sprains ingavinjelwa ngokusebenzisa imishini efanele yemidlalo yakho. Kodwa-ke, izicathulo ezithize ezemidlalo namagesi okuzivikela ziyisiqalo nje. Ukuze ugweme ama-ankle sprains, udinga ukuqinisa ukujoyina i-ankle yakho futhi uthuthukise uhlelo lokulinganisela kakhulu oluhlanjululwe. Futhi ungakhohlwa ukugcina isitoreji sakho sokuqala esiseduze. Uma kwenzeka nje.
> Umthombo:
> I-ankle sprain: i-update., I-American Family Physician. 2006 no-Nov 15; 74 (10): 1714-20.
> Petrella R, Ekman EF, Schuller R, Fort JG. Ukusebenza kwe-celecoxib, i-COX-2-inhibitor ethize, kanye ne-naproxen ekulawulweni kwe-ankle sprain. Journal Clinical of Ezempilo Imithi 2004; 14: 225-31.