Izimbangela Zokuqina Kwamadolo, Nalokho Ongakwenza

-Delile

• Ubuhlungu, ukuvuvukala, nokuqina kwamadolo
• 1. Imigqa elimele
• Ongakwenza nge-ligament yamadolo elimele:
  
• 2. I-meniscus elimele
• Ongakwenza nge-meniscus elimele:
  
• 3.Ukuqina ngemuva kokuhlinzwa kwedolo
• Sebenzisa okokubopha idolo nezinduku
• Ongakwenza ngokuqina kwamadolo ngemuva kokuhlinzwa:
  
• 4. I-osteoarthritis nesifo samathambo
• Ongakwenza ukuphatha ukuqina kwe-arthritis:
  
• 5. Imisipha, ibuthakathaka futhi iqine
• Ongakwenza ngemisipha yakho yomlenze:
  
• Lapho uzobona udokotela wakho
• Amathiphu okwelula amadolo nokuzivocavoca kwamadolo
• Ukuthatha

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

Ukuqina kwamadolo nokuqina

Ukuqina kwamadolo noma ukuqina kwedolo elilodwa noma womabili kuyinkinga ejwayelekile. Ukuqina emadolweni kungabangelwa ukulimala, izinkinga zemishini, noma izingcindezi zomzimba emadolweni njengesisindo esengeziwe. Ukuntuleka kokuzivumelanisa nezimo noma kwamandla nakho kungaba nomthelela. Ukuqina kwamadolo kungenzeka ikakhulukazi uma ngabe uke walimala edolweni noma uma unesimo sezempilo esifana ne-gout, i-arthritis, noma isifo.

Lapha sikhuluma ngezimbangela ezahlukahlukene zokuqina kwamadolo kanye nezisekelo zalokho ongakwenza ukuphatha izimpawu ezihambisanayo.

Ubuhlungu, ukuvuvukala, nokuqina kwamadolo

Okokuqala ake sikhulume ngobuhlungu: Yindlela yomzimba yokukuvimbela ekwenzeni ukulimala kube kubi kakhulu. Njengoba ubuhlungu bunganciphisa ukunyakaza, kungadala ukuqina emadolweni, njengoba kunjalo ngokulimala okuqhubekayo.

Amadolo ayavuvukala lapho uketshezi oluningi lukhula ngaphakathi emadolweni ngenxa yokulimala, ukusetshenziswa ngokweqile, noma isimo sezokwelapha. Lokhu kungadala imizwa yokuqina kanye nobuhlungu.Ukuvuvukala kungaba okucashile, ngakho-ke ungahle ungakuqapheli njalo ngaphandle kokuthi ukulimala kanzima. Njengoba ukuvuvukala kungahle kungabonakali, ungakuzwa lokhu njengokuqina kwedolo.

Noma yiluphi uhlobo lokuvuvukala luzodala ukunyakaza okulinganiselwe ngoba kunesikhala esincane emadolweni. Ukuthukuthela, ukuphuma kwangaphakathi, nokulimala emadolweni kungaholela ekwakhiweni koketshezi. I-arthritis, i-gout, nezicubu noma ama-cysts yizimo ezingadala ukuvuvukala.

Ubuhlungu nokuvuvukala kuyizindlela ezimbili umzimba wakho ozisebenzisayo ukuzivikela. Ngokubambisana bangaholela ekuqineni emadolweni akho. Okulandelayo, ake sibheke izimbangela ezingaba khona.

1. Imigqa elimele

Ukulimala kwe-ligament kungabangelwa ukuhlukumezeka noma i-hyperextension yamadolo. Lokhu kulimala kuvame ukwenzeka kubantu abasebenza kakhulu noma ngenkathi bedlala imidlalo. Uma ulimaza omunye wemigudu yamadolo ngomgogodla, ukuqhuma, noma ukudabuka, kungahle kube nokopha kwangaphakathi. Lokhu kubangela ukuvuvukala, ukuqina, nokunyakaza okulinganiselwe.

Ongakwenza nge-ligament yamadolo elimele:

• Phumula ngamadolo akho kuphakanyiswe ngaphezu kwenhliziyo yakho futhi wenze ukwelashwa okuvamile kweqhwa.
• Thatha ukudambisa izinhlungu.
• Sekela futhi uvikele imisipha elimele ngokusebenzisa i-splint, brace, noma izinduku ngenkathi usalulama.
• Phishekela ukwelashwa ngokomzimba, ukuvuselelwa, noma ukuhlinzwa uma ukulimala kwakho kunzima ngokwanele ukukudinga.

2. I-meniscus elimele

Ukulimala kwe-meniscus kwenzeka lapho ulimaza noma udwengula uqwanga phakathi kwamathambo edolo. Lokhu kungenzeka uma ufaka ingcindezi noma ujikelezisa idolo, into ejwayelekile ngesikhathi semidlalo ebandakanya ukujika okungazelelwe nokuma. Ukukhala kwe-meniscus kungenzeka futhi ngenkathi wenza okuthile okulula njengokuvuka ngokushesha okukhulu kusuka ku-squat noma ukusebenzisa izitebhisi. Izimo eziwohlokayo ezifana ne-osteoarthritis nazo zingadala izinyembezi zamadoda.

Ukwehla kwe-meniscus kungadala ubuhlungu nokuvuvukala. Kungaba nzima ukuhambisa idolo lakho ebangeni eligcwele lokunyakaza, futhi idolo lakho lingazizwa likhiyiwe endaweni ethile. Le mikhawulo ekuhambeni iholela ekuqineni kwamadolo.

Ongakwenza nge-meniscus elimele:

• Ukwelapha ukulimala kwe-meniscus, phumula ngomlenze wakho uphakanyiswe ngaphezu kwenhliziyo yakho bese wenza ukwelashwa kweqhwa kaningana ngosuku.
• Thatha izidakamizwa ezingezona ukuvuvukala.
• Sebenzisa ibhandishi lokucindezela ukunciphisa ukuvuvukala.
• Gwema ukubeka isisindo emadolweni olimele futhi usebenzise izinduku uma kunesidingo.
• Phishekela ukwelashwa ngokomzimba noma ukuhlinzwa uma isimo sakho sikudinga.

3.Ukuqina ngemuva kokuhlinzwa kwedolo

Izinhlobo ezivame kakhulu zokuhlinzwa kwamadolo yilezi:

• Ukwakhiwa kabusha kwe-ACL
• i-arthroscopy yamadolo
• ukulungiswa kwemisipha yamadolo
• ukukhishwa kwe-lateral
• ukulungiswa kwe-meniscus noma ukufakelwa kabusha
• wesizi
• microfracture
• plica ukusikwa
• ukulungisa imisipha
• ukushintshwa ngokuphelele kwamadolo

Ukuqina kwamadolo okujwayelekile ngemuva kokuhlinzwa futhi kungathuthukiswa ngokunakekelwa okufanele. Kubalulekile ukuthi uthathe izinyathelo ezifanele zokuphulukisa ngokuphelele futhi uvimbele ukuqina kwamadolo ngemuva kokuhlinzwa. Thatha isikhathi sokwakha amandla, ukuzinza, nokuguquguquka kwamadolo akho ngokwenza izivivinyo zokuvuselela. Kungaba amasonto ambalwa ngaphambi kokuthi ubuyele emisebenzini yakho ejwayelekile. Kungathatha izinyanga ezintathu kuya kweziyisithupha ngaphambi kokuthi ubuyele emsebenzini nasemzimbeni.

Sebenzisa okokubopha idolo nezinduku

Uma ulungiselelwe ukuqiniswa ngamadolo noma ngabe kukhona okunconyiwe kuwe, qiniseka ukuthi kulingana kahle. Kufanele ukwazi ukufaka iminwe emibili ngaphansi kwebhande. Uma kunzima ukulingana iminwe emibili noma uma ukwazi ukufaka umunwe wesithathu, kuzodingeka ulungise ukuqina. Imvamisa uzogqoka izicathulo ezihlanganiswe ngensimbi noma ngeplangwe zokuqondisa izinyawo ezibhekene zezingane amasonto amabili kuya kwayisithupha.

Sebenzisa izinduku uma unikezwe futhi ugweme ukubeka ingcindezi emadolweni akho kuze kube yilapho udokotela wakho ethi kulungile. Linda okungenani amasonto amabili noma udokotela wakho aze akunikeze ukuqhubeka ngaphambi kokugeza, ukubhukuda noma ukusebenzisa ubhavu oshisayo. Landela ukudla okunempilo bese uphuza uketshezi oluningi. Yidla ukudla okune-fiber eningi njengezithelo ezintsha nemifino ukuqinisekisa ukuthi unokuhamba kwamathumbu okuvamile. Lokhu kuzosiza ngenkathi ungahle ungabi nayo inzuzo yokuhamba uzungeze njengokujwayelekile.

Ongakwenza ngokuqina kwamadolo ngemuva kokuhlinzwa:

• Yenza imishanguzo ejwayelekile yeqhwa imizuzu eyi-10-20 izikhathi eziningana ngosuku.
• Phakamisa umlenze wakho kaningi phakathi nezinsuku ezimbalwa zokuqala.
• Phumula ngokwanele futhi ulale kukho konke ukululama.
• Lala uphakamise idolo.
• Landela izincomo zikadokotela.

4. I-osteoarthritis nesifo samathambo

I-osteoarthritis ne-rheumatoid arthritis yizinhlobo ezimbili ezijwayelekile zesifo samathambo ezingaholela ekuqineni kwamadolo. I-osteoarthritis ibangela uqwanga emadolweni ukuba luguquke, okuholele ekulimaleni. I-rheumatoid arthritis ibangela ukulimala kolwelwesi lwamajoyinti, okuholela ekuvukeleni. Zombili lezi zinhlobo ze-arthritis zingaholela ekusebenzeni okulinganiselwe nasekuhambeni kokunyakaza, ukukhubazeka, nokuqina.

Ukuzivocavoca okuqinisa amaqembu emisipha azungezile kungasiza ibanga lakho lokunyakaza nokuzinza kwamadolo.

Ongakwenza ukuphatha ukuqina kwe-arthritis:

• Zama lezi zivivinyo ezenzelwe ukuhamba kwamadolo.
• Zijwayeze izivivinyo ezinomthelela ophansi, njengokuhamba, izivivinyo zamanzi, noma umqeqeshi okweqanda, izikhathi ezimbalwa ngesonto.
• Thatha imithi yezinhlungu (naproxen, ibuprofen) imizuzu engama-45 ngaphambi kokuzivocavoca.
• Yenza ukwelashwa kokushisa ngaphambi kokuqala ukuzivocavoca kanye / noma wenze ukwelashwa kweqhwa lapho uqeda.

5. Imisipha, ibuthakathaka futhi iqine

Ukugcina imisipha eguquguqukayo ezungeze idolo lakho eliqine ngokwanele ukuxhasa umzimba wakho kungasiza ukunciphisa noma ukuvimbela ukuqina endaweni yamadolo. Kucatshangwa ukuthi imilenze, izinkalo nezinqe eziqinile kunciphisa ukuqina kwamadolo.

Ucwaningo oluzungeze izinzuzo zemisipha yomlenze eqinile maqondana nokuqina kwamadolo luyahlukahluka. Ngokusho kocwaningo lwango-2010 olwalubheke ngaphezu kwamadolo angama-2 000 amadoda nabesifazane ababenobungozi be-osteoarthritis, noma amandla e-hamstring noma e-quadriceps abikezela izimpawu ezivamile zamadolo njengobuhlungu, ukuqaqamba nokuqina.

Noma kunjalo, ukuba ne-quadriceps eqinile kungasiza ekunciphiseni ubungozi bezinkinga zamadolo, ngoba imisipha eqinile ingasiza ukuxhasa ukuhlangana kwamadolo.

Ucwaningo lwango-2014 olwenziwe ngaphezu kweminyaka emihlanu nabahlanganyeli abangu-2,404 ababenobungozi be-osteoarthritis noma babesengozini, bathola ukuthi i-quadriceps ebuthakathaka yayihlotshaniswa nengozi eyengeziwe yokwanda kobuhlungu bamadolo kwabesifazane kodwa hhayi emadodeni. Abaphenyi bavumile ukuthi ukutadisha kwabo okude kwakhiwe ezifundweni ezifanayo zesikhathi esifushane (iminyaka engu-2.5), namasayizi amancane eqembu, ukuxhasa ukuxhumana phakathi kwamandla emisipha yomlenze nobuhlungu bamadolo. Ucwaningo lwabo luphakamisa ukuthi kungenzeka futhi kube “nokwehluka okuqondene nocansi ezicini eziyingozi zokwandisa ubuhlungu bamadolo.”

Ongakwenza ngemisipha yakho yomlenze:

• Zama izivivinyo ezenzelwe ukuxhasa ukunyakaza okunempilo emadolweni akho.
• Sebenzela ukuguquguquka emilenzeni yakho ngokulula kwemilenze.
• Ingabe ukwelula kanye ne-yoga kufaka izikhathi ezimbalwa ngesonto okusiza ukukhulula imisipha eqinile.
• Ingabe ukuzivocavoca kwe-hip ukuthunjwa ukukhuthaza amaphethini wokuhamba okuhle nokuzinza.
• Cabanga ngezikhathi ezivamile nomelaphi we-massage.
• Khuluma nomelaphi womzimba ngohlelo lokwelashwa olubhekela izidingo zakho ezithile.

Lapho uzobona udokotela wakho

Kubalulekile ukuthi ubonane nodokotela lapho ufuna ukwelashwa. Udokotela anganquma imbangela yokuqina kwamadolo akho, futhi ngokubambisana ningenza uhlelo lokwelashwa ukuxazulula isimo sakho. Ungahle ube nokuhlolwa ngokomzimba, ukuhlolwa kwe-imaging, noma ukuhlolwa kwelebhu.

Ungathunyelwa kudokotela onguchwepheshe wezokwelapha noma izinkinga ze-musculoskeletal and joint, noma i-rheumatologist. Uma udinga ukuhlinzwa, uzodluliselwa kudokotela wamathambo.

Ithuluzi leHealthline FindCare linganikeza izinketho endaweni yangakini uma ungenalo udokotela.

Amathiphu okwelula amadolo nokuzivocavoca kwamadolo

Lapho wenza ukunwebeka kwamadolo nokuzivocavoca umzimba kubalulekile ukuthi ulandele imihlahlandlela embalwa ukuze uthole izinzuzo eziphezulu. Nawa amathiphu ambalwa:

• Njalo qala ukwelula ngemuva kokuthi imisipha yakho ifudunyezwe.
• Esikhundleni sokushaya ngokulula, lula ku-pose ngokushelela ukuvimbela izinyembezi zemisipha. Bamba isikhundla imizuzwana engu-15 kuye kwengu-60, noma ukuphefumula okujulile okungu-5 kuye kwayi-10, bese uphinda izikhathi ezi-3 noma ezi-4.
• Ingabe welula ubuncane bezikhathi ezi-2 kuye kwezi-3 ngeviki okungenani imizuzu eyi-10 ngosuku. Kungcono ukwenza inani elifushane lokwelula kaningi ngangokunokwenzeka kunokuba kube neseshini ende yokwelula njalo. Ukwelula kaningi kungasiza ekwandiseni ukuguquguquka kwakho nobubanzi bokuhamba.
• Sebenzisa indlela efanele nokuma komzimba. Kungasiza ukuzijwayeza phambi kwesibuko noma othile abheke ukuqondaniswa kwakho.
• Yelula zombili izinhlangothi zomzimba wakho ngokulinganayo.
• Ungadluli ngokweqile noma uphoqe imisipha eqinisiwe yokwelula kude kunalokho abakulungele.
• Iya emaphethelweni akho noma iphuzu lokuzwa ngaphandle kokuweqisa noma ukubangela ubuhlungu.

Ukuthatha

Ngenkathi ukuqina kwamadolo kuyinkinga ejwayelekile, ungathatha izinyathelo zokukuphulukisa nokukuvimbela ukuthi kungaphindeki. Zibophezele ohlelweni lokusebenza olukulethela imiphumela emihle. Thatha isikhathi sokuphumula, iqhwa, futhi uphakamise umlenze wakho kuze kube yilapho idolo selulapheke ngokuphelele. Qala uhlelo lokwelula nokuzivocavoca umzimba futhi ungaguquguquki ekwenzeni kwakho.

Bona udokotela wakho uma uthathe izinyathelo zokuthuthukisa isimo sedolo lakho futhi asibi ngcono, ikakhulukazi uma kuthinteka ukusebenza kwakho okujwayelekile nokunyakaza kwakho. Bheka udokotela wakho ngokushesha uma unezinhlungu ezinzima noma izimpawu ezihambisanayo.