Izixazululo Eziyisishiyagalombili Zasekhaya Zamadolo

-Delile

• Hlola ubuhlungu bakho
• 1. Zama i-RICE ukuthola izingqinamba nama-sprains
• 2. Tai chi
• 3. Ukuzivocavoca umzimba
• 4. Ukuphathwa kwesisindo
• 5. Ukwelashwa kokushisa nokubanda
• 6. Amafutha e-Herbal
• 7. Amagxolo omnyezane
• 8. Ukukhishwa ujinja
• Izindlela zokwelashwa okufanele uzigweme: IGlucosamine, i-chondroitin sulfate, nokuningi
• Ukubonana nodokotela nini

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

Hlola ubuhlungu bakho

Uma unezinhlungu zamadolo eziphakathi nendawo kuya kokulingene, ungahle uzelaphe ekhaya. Noma kungenxa yesprain noma i-arthritis, kunezindlela eziningi zokuyilawula.

Ubuhlungu ngenxa yokuvuvukala, isifo samathambo, noma ukulimala okuncane kuzoxazulula ngaphandle kosizo lwezokwelapha. Amakhambi asekhaya angathuthukisa amazinga akho okududuza futhi akusize uphathe izimpawu.

Kepha uma ubuhlungu buphakathi nobunzima, noma uma izimpawu ziqhubeka noma ziba zimbi kakhulu, kungadingeka ukuthi ufune usizo lwezempilo ukuze uthole ukuhlolwa okugcwele.

Qhubeka ufunde ukuze uthole imininingwane ethe xaxa mayelana nezinye izindlela zokwelashwa kanye nezithasiselo ezingasiza ekunciphiseni ubuhlungu bamadolo akho.

1. Zama i-RICE ukuthola izingqinamba nama-sprains

Uma usonte umlenze wakho, wawa, noma wahlukunyezwa noma wadilika idolo lakho, kungasiza ukukhumbula isifinyezo esithi “RICE”:

• Rest
• Minace
• Cukucindezela
• Eukukhuphuka

Suka ezinyaweni zakho bese ufaka icompress ebandayo noma isikhwama seqhwa emadolweni. Imifino efriziwe, njengophizi, nayo izosebenza uma ungenalo iqhwa elisebenzisekayo.

Songa idolo lakho ngebhandeshi lokuminyanisa ukuvimbela ukuvuvukala, kepha hhayi ngokuqinile lisike ukusakazeka. Ngenkathi uphumule, gcina unyawo lwakho luphakeme.

Thenga amabhandishi wokucindezela kanye nokucindezela okubandayo online.

2. Tai chi

I-Tai chi iyindlela yasendulo yamaShayina yokuzivocavoca umzimba ethuthukisa ukulinganisela nokuguquguquka.

Ku, abacwaningi bathola ukuthi ukwenza i-tai chi kuzuzisa ikakhulukazi kubantu abane-osteoarthritis (OA). Imihlahlandlela evela e-American College of Rheumatology and Arthritis Foundation iyincoma njengenketho yokwelashwa kwe-OA.

I-Tai chi ingasiza ekunciphiseni ubuhlungu futhi yenyuse uhla lokunyakaza. Kubandakanya ukuphefumula okujulile nokuphumula. Lezi zici zingasiza ekunciphiseni ukucindezeleka futhi zikusize ulawule ubuhlungu obungapheli.

Chofoza lapha ukuze uqalise nge-tai chi.

3. Ukuzivocavoca umzimba

Ukuzivocavoca nsuku zonke kungakusiza ugcine imisipha yakho iqinile futhi ugcine ukuhamba. Kuyithuluzi elibalulekile lokwelapha i-OA nezinye izimbangela zobuhlungu bamadolo.

Ukuphumula umlenze noma ukukhawulela ukunyakaza kungakusiza ukuthi ugweme izinhlungu, kepha futhi kungaqinisa ukubumbana nokuhamba kancane. Endabeni ye-OA, ukuzivocavoca umzimba okwanele kungasheshisa izinga lomonakalo ejoyinini.

Ochwepheshe bathole ukuthi, kubantu abane-OA, ukuzijwayeza nomunye umuntu kungasiza kakhulu. Lokhu kungaba ngumqeqeshi womuntu siqu noma umngani wokuzivocavoca umzimba. Ochwepheshe babuye beluleke abantu ukuthi bathole umsebenzi abawujabulelayo.

Imisebenzi enomthelela ophansi iyindlela enhle, efana nale:

• ukuhamba ngebhayisikili
• ukuhamba
• ukubhukuda noma ukuvivinya amanzi
• tai chi noma i-yoga

Kodwa-ke, kungadingeka ukuthi uphumule ekuzivocavoca umzimba uma une:

• ukulimala, njengokuphamba noma uhlobo oluthile
• ubuhlungu obukhulu bamadolo
• ukuqhuma kwezimpawu

Uma ubuyela emsebenzini ngemuva kokulimala, kungahle kudingeke ukhethe inketho emnene kunaleyo ovame ukuyisebenzisa.

Cela udokotela wakho noma owelapha ngokomzimba akusize ukuklama uhlelo olulungele wena, futhi ululungise njengoba izimpawu zakho zishintsha.

Zama lezi zivivinyo eziqinisa imisipha emadolweni.

4. Ukuphathwa kwesisindo

Ukukhuluphala ngokweqile nokukhuluphala ngokweqile kungafaka ingcindezi eyengeziwe kumajoyinti akho amadolo. Ngokusho kwe-Arthritis Foundation, amanye amakhilogremu ayi-10 esisindo angangeza phakathi kwengcindezi ephakathi kwengu-15 kuye kwangama-50 amakhilogremu.

Isisekelo sibuye siphawule ukuxhumana phakathi kokukhuluphala nokuvuvukala. Isibonelo, abantu abanenkomba yomzimba ephezulu (BMI) banethuba elikhulu lokuthuthukisa i-OA yesandla kunaleyo ene-BMI ephansi.

Uma inkinga yezempilo yesikhathi eside ibangela ubuhlungu emadolweni akho, ukuphathwa kwesisindo kungasiza ekunciphiseni izimpawu ngokunciphisa ingcindezi kubo.

Uma unezinhlungu zamadolo ne-BMI ephezulu, udokotela wakho angakusiza ukusetha isisindo esisetshenzisiwe futhi wenze uhlelo lokukusiza ukuthi ufinyelele umgomo wakho. Lokhu kuzobandakanya izinguquko zokudla nokuvivinya umzimba.

Thola okuningi mayelana nokwehla kwesisindo nobuhlungu bamadolo.

5. Ukwelashwa kokushisa nokubanda

Iphedi yokushisa ingasiza ekunciphiseni izinhlungu ngenkathi uphumuza idolo lakho. Ukwelashwa okubandayo kungasiza ukunciphisa ukuvuvukala.

Nawa amanye amathiphu wokusebenzisa ukwelashwa kokushisa nokubanda:

• Okunye phakathi kokubanda nokushisa.
• Faka ukushisa kuze kube yimizuzu engama-20 ngesikhathi.
• Ezinsukwini ezimbili zokuqala ngemuva kokulimala, gcoba amapayipi abandayo imizuzu engama-20, kane kuya kwesishiyagalombili ngosuku.
• Sebenzisa iphakethe le-gel noma elinye iphakethe elibandayo kaningi phakathi namahora angama-24 okuqala ngemuva kokulimala.
• Ungalokothi ufake iqhwa ngqo esikhunjeni.
• Bheka ukuthi iphedi yokushisa ayishisi kakhulu ngaphambi kokufaka isicelo.
• Ungasebenzisi ukwelashwa kokushisa uma ukujoyina kwakho kufudumele ngesikhathi sokuvutha.
• Ishawa noma ukugeza okufudumele ekuseni kunganciphisa amalunga aqinile.

Upharafini namafutha okugcoba aqukethe i-capsaicin ngezinye izindlela zokufaka ukushisa namakhaza.

Thenga amaphuzu wokushisa.

6. Amafutha e-Herbal

Ocwaningweni lwango-2011, abacwaningi baphenye imiphumela ekhulula izinhlungu yesalve eyenziwe:

• isinamoni
• ujinja
• mastic
• uwoyela wesesame

Bathola ukuthi isalve yayisebenza kahle njengokhilimu abangaphezu kwamakhompiyutha abane-salicylate, umuthi wokwelapha wokusiza ubuhlungu.

Abanye abantu bathola lezi zinhlobo zamakhambi zisebenza, kodwa abukho ubufakazi obanele bokufakazela ukuthi noma yikuphi ukwelashwa ngamakhambi kunomthelela omkhulu ebuhlungwini bamadolo.

Kungcono uhlole udokotela noma usokhemisi ngaphambi kokuzama noma yimaphi amanye amakhambi.

7. Amagxolo omnyezane

Abantu kwesinye isikhathi basebenzisa ukukhishwa kwe-willow bark ngobuhlungu obuhlangene, ngoba kungasiza ekunciphiseni ubuhlungu nokuvuvukala. Kodwa-ke, angibutholanga ubufakazi obenele bokuqinisekisa ukuthi iyasebenza.

Kungase kube nezinkinga ezithile zokuphepha. Ngaphambi kokuzama amagxolo e-willow, hlola udokotela wakho uma:

• unenkinga yamathumbu, isifo sikashukela, noma izinkinga zesibindi
• thatha izinciphisi zegazi noma izidakamizwa ukwehlisa umfutho wegazi
• basebenzisa omunye umuthi olwa nokuvuvukala
• bathatha i-acetazolamide ukwelapha isicanucanu nesiyezi
• ube nokungezwani komzimba ne-aspirin
• bangaphansi kweminyaka engu-18 ubudala

Buza kudokotela noma usokhemisi ngaphambi kokusebenzisa noma yiliphi ikhambi lemvelo noma elinye.

8. Ukukhishwa ujinja

Ujinja utholakala ngezindlela eziningi, kufaka phakathi:

• izithasiselo
• itiye le-ginger, kungaba kusengaphambili noma kwenziwe ekhaya kusuka ezimpandeni ze-ginger
• i-spice yomhlabathi noma impande ye-ginger yokwengeza ukunambitheka ezitsheni

Ababhali besifundo sango-2015 bathole ukuthi i-ginger isize ukunciphisa ubuhlungu be-arthritis lapho abantu beyisebenzisa kanye nokwelashwa kadokotela kwe-arthritis.

Izindlela zokwelashwa okufanele uzigweme: IGlucosamine, i-chondroitin sulfate, nokuningi

Ezinye izindlela zokwelapha abantu abazisebenzisayo ngezinye izikhathi yilezi:

• izithako ze-glucosamine
• izithako ze-chondroitin sulfate
• i-hydroxychloroquine
• i-transcutaneous electrical nerve stimulation (TENS)
• izicathulo eziguquliwe nama-insoles

Kodwa-ke, imihlahlandlela yamanje yeluleka abantu ukuthi bangasebenzisi lezi zindlela zokwelapha. Ucwaningo alukhombisanga ukuthi ziyasebenza. Abanye bangaba nemiphumela emibi.

Ukuphathwa Kwezokudla Nezidakamizwa (i-FDA) akulawuli izithasiselo namanye amakhambi. Lokhu kusho ukuthi awukwazi ukuqiniseka ukuthi umkhiqizo uqukethe ini noma umphumela ongaba nawo.

Buza nodokotela wakho ngaphambi kokuzama noma iyiphi indlela yokwelashwa ehambisanayo ukuze uqiniseke ukuthi ikulungele.

Ukubonana nodokotela nini

Ungazilapha izimbangela eziningi zobuhlungu bamadolo ekhaya, kepha ezinye zizodinga ukunakekelwa kwezokwelapha.

Xhumana nodokotela wakho uma ubona noma ikuphi kokulandelayo:

• ubuhlungu obukhulu nokuvuvukala
• ukukhubazeka noma ukulinyazwa kanzima
• izimpawu kwezinye izingxenye zomzimba
• izimpawu eziqhubeka isikhathi eside kunezinsuku ezimbalwa noma ziba zimbi kakhulu kunokuba zibe ngcono
• ezinye izimo zezempilo ezingaba nzima ukuphulukiswa
• izimpawu zokutheleleka, njengomkhuhlane

Udokotela wakho uzokwenza ukuhlolwa komzimba. Bangase benze izivivinyo ezithile, njengokuhlolwa kwegazi noma i-X-ray.

Uma unenkinga edinga usizo lwezokwelapha, ngokushesha lapho uzohlolwa bese uqala ukwelashwa, ungaba nombono ongcono.