Amathiphu Okwelashwa Kweqakala Lakho Elichichimekile

-Delile

• Ngabe kufanele ngisebenzise i-RICE nge-ankle sprain yami?
• Ukuphumula noma umsebenzi?
• Iqhwa noma ukushisa?
• Ukucindezela
• Ukuphakama
• Imithi elwa nokuvuvukala
• Ukuzivocavoca kweqakala nokuzelula ngemuva kokuphamba
• I-ankle anatomy
• Ukunakekela iqakala lakho isikhathi eside

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Kwenzekani uma 'ugingqa' iqakala lakho?

Amaqakala aqaqekile ukulimala okuvamile. Kwenzeka uma iqakala lakho lingena noma liphuma kungazelelwe. Lokhu kushukuma okungazelelwe kubanga ukuhlangana kweqakala kungasuki endaweni.

Iroli yeqakala yangaphakathi ibizwa ngokuthi i-eversion sprain. Lolu hlobo lokulimala luthinta imisipha namathambo eceleni kwengaphakathi leqakala. Lezi zinhlayiya zisiza futhi ukusekela i-arch yonyawo.

I-ankle roll yangaphandle ibizwa ngokuthi i-inversion sprain. Ama-inversion sprains athinta imigqa yamaqakala angaphandle.

Imigqa yizicubu eziqinile, ezinemicu exhuma amathambo eqakala namathambo omlenze. Kokubili ukuphambuka nokuhlanekezela kwemisipha kubangela ukuba imisipha yeqakala ilule noma idabuke. Lokhu kubangela amazinga obuhlungu ahlukahlukene nokuvuvukala.

Izizathu zokubona udokotela wakho ngeqakala elikhuhluziwe zifaka:

• ubuhlungu obukhulu
• isimo esingajwayelekile
• ukuvuvukala okukhulu
• ukungakwazi ukuhamba ngaphezu kwezinyathelo ezimbalwa
• ububanzi obulinganiselwe bokunyakaza

Ngabe kufanele ngisebenzise i-RICE nge-ankle sprain yami?

Ukuthi kufanele uphathe kanjani iqakala lakho elichonyekile kuncike ebucayi bokulimala.

Ukulimala okuncane kungalashwa ekhaya. Indlela yendabuko yeRICE (ukuphumula, iqhwa, ukuqina, ukuphakama) kwake kwabhekwa njengokuzanywa nokuyiqiniso. Kepha kungahle kungabi yindlela yakho esheshayo yokuthola kabusha.

Abanye ochwepheshe, kufaka phakathi uDkt. Gabe Mirkin, ummeli wokuqala we-RICE futhi owaziwa ngokuqamba igama elifingqiwe, baphinde bahlaziya kabusha inzuzo yokuphumula ngokuzivocavoca kanye nesidingo sokuqandisa iqakala elikhubazekile.

I-PRICE ngesinye isifinyezo sendlela yokulawula ukulimala njengama-sprains futhi ivele iqhakambise isu lokuvikela isitho sakho esilimele kanye nokuphumula, iqhwa, ukuminyana nokuphakama. Iluleka ukuvikela noma ukugcina indawo elimele isekhona ngezikhathi zokuqala, amahora, kanye nosuku lokulimala.

Thenga ukuminyanisa kanye nama-brace soft ankle online lapha.

Ukuphumula noma umsebenzi?

Ngokusho kwalokhu, ukuzivocavoca umzimba okuncane kungasiza ukusheshe ululame ngemuva kokuphumula isikhathi sosuku olulodwa noma ezimbili. Isitatimende sesikhundla esishicilelwe yiNational Athletic Trainers ’Association (NATA) sikhombise ukuthi ukuzivocavoca umzimba okuhle kuhle ekugelezeni kwegazi nokuthi kusiza ukusheshisa ukwelashwa. Ukuzivocavoca okuqinisa imisipha enkonyane nasemaqakaleni kungasiza ekuthuthukiseni ibhalansi nokuzinza, kunciphise ubungozi bokuphindwaphindwa.

Ukubuyekezwa okuhlelekile okuqedwe ngabaphenyi bathola ukuthi ukukhubaza iqakala elikhubazekile nge-brace izinsuku ezifika kwezili-10 kungasiza ekwehliseni ukuvuvukala nobuhlungu. Baphinde bathola ukuthi ukukhubaza ngokuphelele ukulimala isikhathi esingaphezu kwamasonto amane kungabhebhethekisa izimpawu futhi kuthinte ukululama kabi.

Qala ngokuzilolonga okuqinisayo. Ungaqhubeki nanoma yikuphi ukuvivinya umzimba okubonakala kukhulisa izimpawu zakho. Khuluma nodokotela wakho noma owelapha ngokomzimba ngezinhlobo zokuvivinya umzimba ezingakusiza.

Iqhwa noma ukushisa?

Isitatimende sesikhundla se-NATA sibuye sabona ukuthi ubuhlakani obujwayelekile mayelana nokuqhekeka kwe-icing akususelwa ocwaningweni oluningi oluqinile. Ku-flipside, ucwaningo olubikwe kudaba luka-2012 lweJenali Yezokuqeqeshwa Kwezemidlalo alutholanga idatha eyanele yokuthi ukuswayiza ngomgogodla akuthinti zero.

Konke ukulimala kwehlukile, futhi i-RICE isanconywa kabanzi, noma ngabe yi-NATA. Uma u-icing iqakala lakho elikhubazekile linikeza ukukhululeka, kwenze.

Sebenzisa i-ice pack imizuzu eyi-15 kuye kwengama-20 njalo emahoreni amabili kuya kwamathathu emahoreni angama-72 okuqala. Lokhu kungahle kungalungeki kubantu abanezimo zezempilo, ezinjengesifo sikashukela, ukulimala kwesistimu yezinzwa (i-peripheral neuropathy), noma isifo semithambo.

Ungaliqhwa iqakala lakho imizuzu engaphezu kwengu-20 ngesikhathi. Okuningi akulingani kangcono esimweni sokusebenzisa iqhwa.

Ukucindezela

Ukucindezela kusiza ukunciphisa ukuvuvukala futhi kunikeze ukuqina eqakaleni lakho ngokulivimbela. Kufanele ufake ibhandishi lokucindezela ngokushesha lapho kwenzeka ukuvela. Bopha iqatha lakho ngebhandeshi elijikayo, njengebhandeshi le-ACE, bese ulishiya amahora angama-48 kuye kwangama-72. Songa kahle ibhandishi, kodwa hhayi uqinise.

Ukuphakama

Ukuphakamisa unyawo lwakho ngaphezu kwesinqe noma inhliziyo yakho kunciphisa ukuvuvukala ngokukhuthaza ukuqedwa koketshezi oluningi. Gcina unyawo lwakho endaweni ephakeme ngangokunokwenzeka, ikakhulukazi ezinsukwini ezimbalwa zokuqala.

Imithi elwa nokuvuvukala

Izidakamizwa ezingezona ukuvuvukala (ama-NSAID) zingasebenza kakhulu uma uzisebenzisa phakathi kwewindi lamahora angama-48 ngemuva kokukhipha iqakala.

Ngenkathi amaphilisi afana ne-ibuprofen (i-Advil, i-Motrin IB) noma i-naproxen (i-Aleve) kungaba yimithi yokuqala elwa nokuvuvukala efika engqondweni, kukhona nezinketho ezingaphezulu ongazigcoba noma uzifafaze ngqo kwisiza sobuhlungu nokuvuvukala. Ama-NSAID ezihloko angasebenza ngendlela efanayo nama-NSAID owathatha ngomlomo. Ama-gel we-NSAID futhi angaba yindlela enhle uma uvame ukuhlangabezana nemiphumela emibi ejwayelekile evela kumaphilisi e-NSAID, njengesisu esithukuthele.

Thenga okhilimu abadumile be-NSAID, ama-gels, kanye nezifutho online lapha.

Ukuzivocavoca kweqakala nokuzelula ngemuva kokuphamba

Ukuzivocavoca okuthile kungavuselela iqakala lakho. Udokotela wakho noma owelapha ngokomzimba angancoma uchungechunge lokunyakaza olwenzelwe ukubuyisela amandla endaweni ukuze uvikele ama-sprains wesikhathi esizayo.

Ukuqeqeshwa kokulinganisela nokuzinza, kanye nokunwebeka okwenzelwe ukuthuthukisa ukuguquguquka nobubanzi bokuhamba, kusiza kakhulu. Ngokushesha lapho ukwazi ukuqala ukusebenzisa unyawo lwakho, kuzoba ngcono. Lokhu kuzosiza ukukhuthaza ukwelashwa. Kodwa ungadluli!

Nazi izivivinyo ezimbalwa ongazama ngazo uma ukwazi:

• Hamba ngezinyawo noma ngezinduku noma ngaphandle kwazo.
• Landzelela tinhlavu ngetwane. Lokhu kukhuthaza ukunyakaza kwamaqakala kuzo zonke izinhlangothi.
• Yima ngomlenze owodwa imizuzwana engama-25 kuye kumzuzu owodwa ukuze uthuthukise amandla.
• Hlala esihlalweni unyawo lomlenze oluthintekile lubheke phansi. Hambisa amadolo akho ngapha nangapha ngenkathi ugcina unyawo lwakho lubhebhile. Yenza lokhu imizuzu emibili kuya kwemithathu.
• Yelula ithole lakho ngokubeka izandla zakho zibambe odongeni bese ubeka umlenze olimele ngemuva kwakho. Qondanisa umlenze bese ubamba imizuzwana engama-25. Yenza lokhu kabili noma kane.

Ungase futhi ukhulume nodokotela wakho noma umeluleki ngokomzimba ngokusebenzisa amabhendi okumelana ekuzivocavoca nasekuvuseleleni umzimba.

I-ankle anatomy

Iqakala lakho lenzelwe ngokukhethekile ukuxhasa isisindo somzimba wakho - izikhathi eziningi ngaphezulu - lapho uhamba, ugijima, futhi wenza imisebenzi yansuku zonke.

Iqakala lakho lakhiwe nge:

• imisipha
• izinzwa
• amathambo, embozwe uqwanga
• amalunga
• imigqa
• imisipha
• imithambo yegazi

Ilunga leqakala lakheka ngamathambo amathathu. Isebenza njenge hinge ukuvumela unyawo lwakho ukuba luhambe kalula kuzo zonke izinkomba. Lawa mathambo abizwa ngokuthi:

• i-talus (ithambo le-ankle)
• i-tibia (shin bone)
• i-fibula (ithambo elincane elixhumanisa iqakala nedolo)

Imigqa ixhuma amathambo komunye nomunye, iwabambe ndawonye. Kunemigqa emithathu ngaphandle (endaweni eseceleni) yeqakala. Ingaphakathi (indawo ephakathi) yeqakala liqukethe i-deltoid ligament. Imigqa eminingana futhi isekela umlenze ongezansi lapho ihlangana khona neqakala.

Ama-tendon axhuma imisipha emathanjeni. Ithenda leqakala elaziwa kakhulu yi-Achilles. Eqakaleni, imisipha isiza ekugcineni ukuzinza namandla.

Imisipha yomlenze ongezansi nayo ibalulekile. Basebenza ukuxhasa ukusebenza kweqakala nokukwazi ukuhamba. Ukulungisa, ukunweba, nokuqinisa le migqa nemisipha esekela iqakala lakho kungasiza ekugcineni amaqakala akho enempilo futhi azinzile.

Ukunakekela iqakala lakho isikhathi eside

Iqakala elicobekile lingenzeka kunoma ngubani, kepha kunezinto eziningana ongazenza ukunakekela amaqakala akho isikhathi eside nokusheshisa ukululama:

• Gwema izicathulo ezenza iqakala lakho lingazinzi, njengezithende eziphakeme.
• Nweba ngaphambi nangemva kokuzivocavoca.
• Nweba iqakala nemilenze yakho njalo.
• Qhubeka nokuzivocavoca umzimba okwenzelwe ukuqinisa iqakala lakho.