Unyawo ngonyawo - ukunakekelwa ngemuva

Kunamathambo amaningi nemisipha onyaweni lwakho. I-ligament isicubu esiqinile esiguqukayo esigcina amathambo ndawonye.

Lapho unyawo luhlala kabi, eminye imigqa iyakwazi ukwelula nokudabuka. Lokhu kubizwa ngokuthi yi-sprain.

Lapho ukulimala kwenzeka engxenyeni emaphakathi yonyawo, lokhu kubizwa ngokuthi yi-mid-foot sprain.

Iningi lonyawo lwezinyawo lwenzeka ngenxa yezemidlalo noma imisebenzi lapho umzimba wakho uphenduphenduka khona, kepha izinyawo zakho zihlala endaweni. Eminye yale midlalo ifaka ibhola, ukushibilika eqhweni, nokudansa.

Kunamazinga amathathu ezinyawo ezinyaweni.

• Ibanga I, elincane. Unezinyembezi ezincane emithanjeni.
• Ibanga II, elinganiselayo. Unezinyembezi ezinkulu emithanjeni.
• Ibanga III, ezinzima. Imigqa iphazamiseke ngokuphelele noma ihlukaniswe nethambo.

Izimpawu zonyawo zihlanganisa:

• Ubuhlungu nobumnene eduze kwe-arch yonyawo. Lokhu kungazwakala ngaphansi, phezulu, noma ezinhlangothini zonyawo.
• Ukuqhuma nokuvuvukala konyawo
• Ubuhlungu lapho uhamba noma phakathi nomsebenzi
• Ukungakwazi ukubeka isisindo onyaweni lwakho. Lokhu kuvame ukwenzeka ngokulimala okukhulu kakhulu.

Umhlinzeki wakho wezokunakekelwa kwempilo angathatha isithombe sonyawo lwakho, olubizwa nge-x-ray, ukuze abone ukuthi ukulimala kubi kangakanani.

Uma kubuhlungu ukubeka isisindo onyaweni lwakho, umhlinzeki wakho angakunika imvuthu noma izinduku ozozisebenzisa ngenkathi unyawo lwakho luphola.

Ukulimala okuningi okuncane kuya kokulingene kuzolapha kungakapheli amasonto amabili kuya kwamane. Ukulimala okunzima ngokwengeziwe, njengokulimala okudinga ukhonkolo noma imbotshana, kuzodinga isikhathi eside ukwelashwa, kuze kube amasonto ayisithupha kuya kwayisishiyagalombili. Ukulimala okubi kakhulu kuzodinga ukuhlinzwa ukuze kunciphise ithambo futhi kuvumele nemisipha ukuba yelapheke. Inqubo yokwelashwa ingaba izinyanga eziyisithupha kuya kwezi-8.

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

• Phumula. Misa noma yimuphi umsebenzi obangela ubuhlungu, futhi gcina unyawo lwakho lunganyakazi lapho kungenzeka.
• Iceza unyawo lwakho imizuzu engama-20 izikhathi ezimbili kuya kwezi-3 ngosuku. UNGALIFAKI ngqo iqhwa esikhunjeni sakho.
• Gcina unyawo lwakho luphakanyisiwe ukusiza ukugcina ukuvuvukala phansi.
• Thatha umuthi wezinhlungu uma uwudinga.

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

• Khuluma nomhlinzeki wakho 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.

Ungaqala umsebenzi olula uma ubuhlungu sebunciphile nokuvuvukala kwehlile. Khulisa kancane inani lokuhamba noma lomsebenzi usuku ngalunye.

Kungaba nokuqaqamba nokuqina lapho uhamba. Lokhu kuzophela uma imisipha nemisipha onyaweni lwakho iqala ukwelula nokuqinisa.

Umhlinzeki wakho noma owelapha ngokomzimba angakunika ukuzivocavoca ukusiza ukuqinisa imisipha nemisipha onyaweni lwakho. Lezi zivivinyo zingasiza futhi ekuvikeleni ukulimala esikhathini esizayo.

Amathiphu:

• Ngesikhathi somsebenzi, kufanele ugqoke isicathulo esizinzile nesivikelayo. Isicathulo esiphakeme kakhulu singavikela iqakala lakho kuyilapho isicathulo esiqinile sodwa singavikela unyawo lwakho. Ukuhamba ngezinyawo ezingenalutho noma kuma-flip flops kungenza ukuqhuma kwakho kube kubi kakhulu.
• Uma uzwa ubuhlungu obubukhali, yeka lo msebenzi.
• Qeda unyawo lwakho ngemuva kokusebenza uma kukhona ukungahambi kahle.
• Gqoka ibhuthi uma umhlinzeki wakho esikisela lokho. Lokhu kungavikela unyawo lwakho futhi kuvumele imisipha yakho ukuba yelapheke kangcono.
• Khuluma nomhlinzeki wakho ngaphambi kokubuyela kunoma yimuphi umsebenzi onomthelela omkhulu noma kwezemidlalo.

Ungahle ungadingi ukubona umhlinzeki wakho futhi uma ukulimala kwakho kuphola njengoba bekulindelekile. Ungadinga ukuvakashelwa okungeziwe uma ukulimala kukhulu kakhulu.

Shayela umhlinzeki wezempilo uma:

• Uba ndikindiki ngokungazelelwe noma ukuhayiza.
• Unokwenyuka okungazelelwe kwezinhlungu noma ukuvuvukala.
• Ukulimala akubonakali kuphola njengoba bekulindelekile.

Ukuphakama okuphakathi kwezinyawo

UMolloy A, uSelvan D. Ukulimala okubabazekayo konyawo neqakala. Ku: Miller MD, Thompson SR, ama-eds. UDeLee noDrez's Orthopedic Sports Medicine. Umhla wesi-4. IPhiladelphia, PA: Elsevier Saunders; 2015: isahluko 116.

URose NGW, uGreen TJ. Iqakala nonyawo. Ku: Walls RM, Hockberger RS, Gausche-Hill M, ama-eds. Imithi Ephuthumayo yaseRosen: Imiqondo kanye Nokuzijwayeza Komtholampilo. Umhlaka 9. IPhiladelphia, PA: Elsevier; 2018: isahluko 51.

• Ukulimala Kwezinyawo Nokukhubazeka
• I-Sprains ne-Strains