Ungabelapha kanjani ubuhlungu bamadolo ngemuva kokugijima

-Delile

• 1. Sebenzisa i-roller yokuzihlikihla
• 2. Gqoka iqhwa emadolweni
• 3. Gqoka izicathulo ezigijimayo
• 4. Gqoka ukugoqa amadolo
• 5. Ingabe ukukhanya kwelula kabili ngosuku
• 6. Ukuphuza amaphilisi ezinhlungu nemithi elwa nokuvuvukala
• 7. Yidla ukudla okulwa nokuvuvukala nsuku zonke
• 8. Ukuphumula

Ukwelapha ubuhlungu bamadolo ngemuva kokugijima kungadingeka ukufaka umuthi wokulwa nokuvuvukala, njenge-Diclofenac noma i-Ibuprofen, ukufaka izingcindezi ezibandayo noma, uma kunesidingo, buyisela ukuqeqeshwa kokugijima ngokuhamba kuze kubuye ubuhlungu.

Ngokuvamile, ubuhlungu bamadolo yisifo esingavela ngenxa ye-Iliotibial Band Friction Syndrome, eyaziwa nge-SABI, evame ukubonakala kubantu abagijima nsuku zonke futhi ebonakala ngobuhlungu ohlangothini lwamadolo.

Kodwa-ke, ubuhlungu ngemuva kokugijima bungabuye buvele ngenxa yezinkinga ezifana nokugqoka okuhlangene noma i-tendonitis, futhi lapho ubuhlungu bungapheli ngemuva kwesonto noma bukhuphuka kancane kancane kunconywa ukuthi uyeke ukugijima futhi ubone udokotela wamathambo noma we-physiotherapist ukukhomba imbangela yamadolo , futhi kungadingeka ukwenza izivivinyo zokuxilonga, njenge-x-ray noma i-computed tomography. Bona okuningi ngobuhlungu bamadolo.

Ngakho-ke, amanye amasu angasiza ekunciphiseni ubuhlungu ngemuva kokusebenza afaka:

1. Sebenzisa i-roller yokuzihlikihla

Iroli yegwebu yokuzilolonga ngokwakho, eyaziwa nangokuthi igwebu roller, kuhle kakhulu ukulwa nobuhlungu emadolweni, kumathole, kuma-quadriceps nasemhlane. Udinga nje ukubeka i-roller phansi bese uyiyeka islayida ngaphezulu kwendawo ebuhlungu imizuzu emihlanu kuya kweyishumi. Okufanelekile ukuthi ube nomqulu omkhulu, cishe u-30 cm oqinile kakhulu ukuze ukwazi ukuxhasa isisindo somzimba wakho, ngoba kuzofanele ugcine isisindo somzimba ngaphezulu kohlu.

2. Gqoka iqhwa emadolweni

Uma kwenzeka ubuhlungu ngemuva kokugijima, ingcindezi ebandayo noma iqhwa lingafakwa emadolweni, ikakhulukazi lapho ivuvukile futhi ibomvu, njengoba isiza ukunciphisa izinhlungu nokuvuvukala.

Kulezi zimo, kuyadingeka ukuthi iqhwa lisebenze cishe imizuzu eyi-15, lifake okungenani ama-2 ngosuku, futhi olunye lwezinhlelo kufanele lube ngemuva komjaho. Kubalulekile futhi ukubeka indwangu ezacile ngaphansi kweqhwa ukuvikela ukusha kwesikhumba, okungaba yisikhwama semifino efriziwe, ama-ice cubes esiqandisini noma izikhwama ezithile zamanzi abandayo ezingathengwa ekhemisi.

Ngaphezu kwalokho, ngemuva kokufaka iqhwa, kungenziwa ukusikhipha ngamadolo okuncane, kugudluzwa ithambo eliyindilinga lamadolo ngapha nangapha imizuzu emithathu kuya kwemihlanu.

3. Gqoka izicathulo ezigijimayo

Kubalulekile ukugqoka izicathulo ezifanele zokugijima noma kunini lapho uqeqeshwa khona, ngoba zihlalisa kahle unyawo futhi zinciphisa amathuba okulimala. Ngaphandle kokuqeqeshwa, kufanele ugqoke izicathulo ezinethezekile ezikuvumela ukuthi uxhase izinyawo zakho kahle, ngakho-ke kufanele ube nesele yenjoloba enobude obungu-2,5 cm. Ngaphezu kwalokho, uma kungenzeka, umuntu kufanele akhethe ukugijima emigwaqweni ewubhuqu, ngoba umthelela emadolweni uncane. Bona uhlelo oluphelele lokugijima u-5 no-10 km kancane kancane futhi ngaphandle kokulimala.

4. Gqoka ukugoqa amadolo

Ngokuvamile, ukubeka ibhande lokunwebeka edolweni usuku lonke kusiza ekukhubazekeni nasekunciphiseni ubuhlungu, njengoba ophikisayo ekhuthaza umuzwa wokuqina nokunethezeka. Ngaphezu kwalokho, ukugijima ngedolo elibhandishiwe kungabunciphisa ubuhlungu.

5. Ingabe ukukhanya kwelula kabili ngosuku

Lapho ubuhlungu buvela emadolweni ngesikhathi sokugijima noma ngemuva nje kokuqeda, umuntu kufanele alule ngobumnene, agobise umlenze emuva futhi abambe ngesandla esisodwa noma ahlale esihlalweni ngezinyawo zombili phansi bese elule kancane umlenze nedolo elithintekile, cishe izikhathi eziyi-10, iphinda amasethi ama-3.

6. Ukuphuza amaphilisi ezinhlungu nemithi elwa nokuvuvukala

Ubuhlungu emadolweni ngemuva kokugijima bungancipha ngemuva kokuthatha i-analgesic, njengeParacetamol, noma ukusebenzisa amafutha okulwa nokuvuvukala, njengeCataflan njalo emahoreni ayisishiyagalombili. Kodwa-ke, ukusetshenziswa kwayo kufanele kwenziwe kuphela ngemuva kwesincomo sikadokotela noma wamathambo.

Ngaphezu kwalokho, kwezinye izimo, njengokulimala kwe-ligament, kungadingeka ukuthi uhlinzwe ngamadolo, ukubeka i-prosthesis, isibonelo.

7. Yidla ukudla okulwa nokuvuvukala nsuku zonke

Okunye ukudla okungakusiza ukuthi ululame ebuhlungwini ngemuva kokugijima kufaka i-garlic, i-tuna, i-ginger, i-turmeric, i-salmon, imbewu ye-chia, amaconsi kawoyela obalulekile we-sage noma i-rosemary, ngoba anezinto ezilwa nokuvuvukala.

8. Ukuphumula

Lapho ubuhlungu bamadolo buba nzima ngemuva kokugijima, umuntu kufanele agweme ukwenza imizamo emikhulu, njengokungagxumi, ukunyathela noma ukuhamba ngokushesha ukuze angakhuphi ubuhlungu futhi abhebhethekise inkinga.

Ukusiza ukuqeda izinhlungu ngemuva kokugijima, ungalala kusofa noma embhedeni bese uxhasa izinyawo zakho ngokubeka umqamelo ngaphansi kwamadolo akho, njengoba ukuphumula okungenani imizuzu engama-20 kusiza ukunciphisa ukuvuvukala nokuvuvukala.

Bheka amanye amathiphu wokuqeda ubuhlungu bamadolo kule vidiyo elandelayo: