Uhlobo lwe-hamstring - ukunakekelwa ngemuva

Uhlobo lapho imisipha yeqa futhi ikhala. Lokhu kulimala okubuhlungu kubizwa nangokuthi "umsipha odonswayo."

Uma uhlanze umsipha wakho, udonse umsipha owodwa noma ngaphezulu ngemuva komlenze wakho ongaphezulu (ethangeni).

Kunamazinga ama-3 wezinhlobo ze-hamstring strains:

• Ibanga 1 - uhlobo oluthambile lwemisipha noma ukudonsa
• Ibanga 2 - ukukhala kwemisipha okuyingxenye
• Ibanga 3 - ukuqeda imisipha

Isikhathi sokutakula sincike ebangeni lokulimala. Ukulimala okuncane kwebanga lokuqala kungaphola ezinsukwini ezimbalwa, kuyilapho ukulimala kwebanga lesi-3 kungathatha isikhathi eside ukwelapha noma kudinga ukuhlinzwa.

Ungalindela ukuvuvukala, ubumnene, nobuhlungu ngemuva kohlobo lwe-hamstring. Ukuhamba kungaba buhlungu.

Ukuze usize ukuphulukiswa kwemisipha yakho, ungahle udinge:

• Izinduku uma ungakwazi ukubeka isisindo emlenzeni wakho
• Ibhandeshi elikhethekile elisongwe ethangeni lakho (compression bandage)

Izimpawu, ezinjengobuhlungu nobuhlungu, zingahlala:

• Izinsuku ezimbili kuya kwezinhlanu zokulimala kuka-grade 1
• Kuze kube amasonto ambalwa noma inyanga yokulimala kwebanga 2 noma 3

Uma ukulimala kusondele kakhulu ezinqeni noma emadolweni noma kunokulimala okuningi:

• Kungasho ukuthi i-hamstring yakhishwa ethanjeni.
• Kungenzeka udluliselwe kumuthi wezemidlalo noma udokotela wamathambo (wamathambo).
• Ungadinga ukuhlinzwa ukuze unamathisele futhi umsipha we-hamstring tendon.

Landela lezi zinyathelo ezinsukwini ezimbalwa zokuqala noma amasonto ngemuva kokulimala kwakho:

• Phumula. Misa noma yimuphi umsebenzi obangela ubuhlungu. Gcina umlenze wakho uthule ngangokunokwenzeka. Ungadinga izinduku lapho kufanele uhambe.
• Iqhwa. Beka iqhwa okhalweni lwakho cishe imizuzu engama-20, izikhathi ezimbili kuya kwezintathu ngosuku. Ungafaki iqhwa ngqo esikhunjeni sakho.
• Ukucindezela. Ibhandishi lokucindezela noma ukugoqa kunganciphisa ukuvuvukala futhi kuthobe izinhlungu.
• Ukuphakama. Lapho uhleli, gcina umlenze wakho uphakanyiswe kancane ukunciphisa ukuvuvukala.

Ngobuhlungu, ungasebenzisa ibuprofen (Advil, Motrin), naproxen (Aleve, Naprosyn), noma i-acetaminophen (iTylenol). Ungathenga le mithi yezinhlungu esitolo.

• Khuluma nomhlinzeki wakho wezempilo ngaphambi kokusebenzisa le mithi uma unesifo senhliziyo, umfutho wegazi ophakeme, isifo sezinso, noma uke waba nezilonda esiswini noma ukopha ngaphakathi esikhathini esedlule.
• Ungathathi ngaphezu kwenani elinconywe ebhodleleni noma ngumhlinzeki wakho.

Lapho ubuhlungu bakho sebunciphe ngokwanele, ungaqala ukwelula ukukhanya nokukhanya komzimba. Qiniseka ukuthi umhlinzeki wakho uyazi.

Khulisa kancane umsebenzi wakho womzimba, njengokuhamba ngezinyawo. Landela izivivinyo umhlinzeki wakho akunikeze zona. Njengoba i-hamstring yakho iphola futhi iqina, ungangeza ukwelula okuningi nokuzivocavoca umzimba.

Qaphela ukuthi ungaziphusheli ngamandla noma ngejubane elikhulu. Uhlobo lwe-hamstring lungabuya, noma i-hamstring yakho ingadabuka.

Khuluma nomhlinzeki wakho ngaphambi kokubuyela emsebenzini noma kunoma yimuphi umsebenzi owenziwe ngokomzimba. Ukubuyela emisebenzini ejwayelekile kusenesikhathi kungadala ukuphindaphinda.

Landela umhlinzeki wakho amasonto 1 kuya kwangu-2 ngemuva kokulimala kwakho. Ngokuya ngokulimala kwakho, umhlinzeki wakho angafuna ukukubona ngaphezu kwesisodwa ngesikhathi sokuphulukiswa.

Shayela umhlinzeki wakho uma:

• Uba ndikindiki ngokungazelelwe noma ukuhayiza.
• Uqaphela ukwanda okungazelelwe kobuhlungu noma ukuvuvukala.
• Ukulimala kwakho akubonakali kuphulukisa njengoba bekulindelekile.

Imisipha yomsipha edonswayo; Sprain - umsipha

UCianca J, uhlobo lukaMimbella P. Hamstring. Ku: Frontera WR, iSilver JK, uRizzo TD Jr, ama-eds. Okubalulekile Kwemithi Yomzimba Nokuvuselelwa. Umhla wesi-4. IPhiladelphia, PA: Elsevier; 2019: isahluko 68.

IHammond KE, idolo LM. Ukulimala kwe-Hamstring. Ku: Miller MD, Thompson SR, ama-eds. UDeLee, uDrez, noMiller's Orthopedic Sports Medicine. Umhlaka 5. IPhiladelphia, PA: Elsevier; 2020: isahluko 86.

Reider B, Davies GJ, Provencher MT. Imisipha igxila esinqeni nasethangeni. Ku: Reider B, Davies GJ, Provencher MT, ama-eds. Ukuvuselelwa Kwamathambo Komgijimi. IPhiladelphia, PA: Elsevier Saunders; 2015: isahluko 24.

ISwitzer JA, iBovard RS, iQuinn RH. Odokotela bamathambo basehlane. Ku: Auerbach PS, Cushing TA, Harris NS, eds. Imithi Yasehlane Lase-Auerbach. Umhla wesi-7. IPhiladelphia, PA: Elsevier; I-2017: isahluko 22.

• I-Sprains ne-Strains