Uhlobo lwemisipha: kuyini, izimpawu nokwelashwa

-Delile

• Izimpawu zokucindezeleka kwemisipha
• Yini okufanele uyenze uma kukhona okusolisayo
• Yelashwa kanjani
• Ungakugwema kanjani ukuqhelelana

Ukuqina kwemisipha kwenzeka lapho imisipha yelulelwe kude kakhulu, idala imicu ethile yemisipha noma yonke imisipha ethintekayo ukuthi idabuke. Kwezinye izimo, lokhu kuqhekeka kungathinta nemisipha eseduze nemisipha, eyenzeka ikakhulukazi ekuhlanganeni kwemisipha-tendon, okuyindawo yokubumbana phakathi kwemisipha nethenda.

Izimbangela zobunzima bemisipha zifaka umzamo owedlulele wokwenza ukusikwa kwemisipha, ngesikhathi sokugijima, ibhola, i-volleyball noma i-basketball, ngokwesibonelo, futhi yingakho ukunwetshwa kwemisipha kujwayelekile kakhulu kubantu abalungiselela ubuqhawe noma ngesikhathi somncintiswano, yize kungenzeka futhi kubantu abajwayelekile abafuna umzamo omkhulu emisipheni nasemalungeni abo ngosuku olunquma ukudlala ibhola nabangani, ngempelasonto, ngokwesibonelo.

Kodwa-ke, ukwelula kungenzeka futhi kubantu asebekhulile noma kubantu okufanele benze ukunyakaza okuphindaphindwayo.

Izimpawu zokucindezeleka kwemisipha

Uphawu oluyinhloko ubuhlungu obukhulu obutholakala eduzane nejoyinti elivela ngemuva kokushaywa unhlangothi noma isifo sohlangothi. Ngaphezu kwalokho, lo muntu angahlangabezana nobunzima bokuhamba lapho umlenze uthinteka, noma ubunzima bokuhambisa ingalo lapho kuthintekile. Ngakho-ke, izimpawu zesici sokucindezeleka kwemisipha yilezi:

• Ubuhlungu obukhulu obuseduze nejoyini;
• Ubuthakathaka bemisipha;
• Ubunzima bokuhambisa isifunda buyathinta, kuba nzima ukuhlala emjahweni noma kumdlalo, isibonelo;
• Ingakhiqiza uphawu olukhulu olububende, isici sokuvuza kwegazi;
• Isifunda sivame ukuvuvukala futhi singashisa kancane kunokujwayelekile.

Ngemuva kokubuka lezi zimpawu, umuntu kufanele ayeke ukuvivinya umzimba futhi abeke ngokushesha indawo ebandayo kuleyo ndawo ukuqeda izinhlungu. Uma lokhu kungavumeli indlela futhi kungakakwazi ukuhamba ngendlela ejwayelekile, kufanele uye kudokotela ukuyokwenza izivivinyo zokufanekisa izithombe ezinjenge-magnetic resonance imaging noma i-ultrasound, esiza ukukhomba nokuhlukanisa lesi silonda, ngokobukhulu baso:

Ngokuzelula okunzima, ungazizwa ukuqhekeka kwemicu ngokushaya isandla esifundeni futhi ukunwetshwa kwemisipha ethintekile akubangeli ubuhlungu futhi nge-ligament edabukile, ilunga livame ukungazinzi.

Yini okufanele uyenze uma kukhona okusolisayo

Uma kusolwa uhlobo lomsipha, okufanele kwenziwe ngokushesha ukubeka i-ice pack eboshwe ngethawula elincanyana, cishe imizuzu engama-20, bese ufune usizo lwezokwelapha ukuze ulandele ngoba yize izimpawu nezimpawu zingakuqinisekisa ukusola okuwukuphela kwendlela yokuqinisekisa ukudabuka kwemisipha noma kwethenda kungenxa yezivivinyo.

Yelashwa kanjani

Ukwelashwa kwenziwa ngesifunda sonke esithintekile, ukusetshenziswa kwezidakamizwa ezilwa nokuvuvukala njengeCataflan ngendlela yamafutha kanye / noma i-Ibuprofen ngendlela yethebhulethi, okumele ithathwe ngaphansi kokuqondiswa kwezokwelapha, nokusetshenziswa kwamakhaza Ukucindezela noma iqhwa kuyakhonjiswa.Izikhathi ezi-3 kuye kwezingu-4 ngosuku kuze kube ngamahora angama-48 kanye nezikhathi ze-physiotherapy.

I-Physiotherapy kufanele iqalwe ngokushesha okukhulu ukuqinisekisa ukubuyela emisebenzini yansuku zonke ngokushesha okukhulu. Thola imininingwane eminingi yokuthi kwenziwa kanjani ukwelashwa kwemisipha, izimpawu zayo zokuthuthuka kanye nokuwohloka.

Bona nokuthi ungayigcwalisa kanjani le mpatho kuvidiyo elandelayo:

Ungakugwema kanjani ukuqhelelana

Ukwelula imisipha ngaphesheya komkhawulo womzimba osungulwe ngaphambilini, noma ukusunduza imisipha kanzima kakhulu, kungadala kalula ubunzima futhi kudale ukuthi imisipha iqhume. Ngakho-ke, ukuvimbela ubunzima bemisipha, imisipha kufanele igcinwe iqiniswa kahle futhi yelulwe njalo, ukuhlonipha ukulinganiselwa komzimba wakho nokugwema ukuqeqeshwa wedwa, ngaphandle kokuholwa nguchwepheshe. Kodwa-ke, nabasubathi abasezingeni eliphakeme bangabhekana nezinkinga zemisipha kanye nezinkinga ngesikhathi sabo semidlalo, kepha noma kunjalo, inhloso yokuqeqeshwa ukuvimbela lokhu ukuthi kungenzeki.