Ukuxubusha kubantu abadala-ukukhutshwa

Ingxubusho inokwenzeka xa intloko ibetha into, okanye into ehambayo ibetha entloko. Ingxubusho yinto encinci okanye engaphantsi kohlobo lokulimala kwengqondo, enokubizwa ngokuba yingozi yengozi yengqondo.

Ingxubusho inokuchaphazela indlela ingqondo esebenza ngayo okwethutyana. Ingakhokelela kwintloko ebuhlungu, utshintsho kulumkiso, okanye ilahleko yokuqonda.

Emva kokuba uye ekhaya, landela imiyalelo yomboneleli wakho wezempilo ngendlela yokuzikhathalela. Sebenzisa olu lwazi lungezantsi njengesikhumbuzo.

Ukuphucuka kwingxubakaxaka kuthatha iintsuku ukuya kwiiveki, iinyanga okanye ngamanye amaxesha nangaphezulu kunokuba kuxhomekeke kubukrakra besixubusho. Unokuba noburhalarhume, ube nengxaki yokugxila, okanye ungabinakho ukukhumbula izinto. Unokuba neentloko, utywala, okanye umbono obonakalayo. Ezi ngxaki zinokuphola kancinci. Unokufuna ukufumana uncedo kusapho okanye kubahlobo ngokwenza izigqibo ezibalulekileyo.

Unokusebenzisa i-acetaminophen (iTylenol) yentloko. Sukusebenzisa i-aspirin, ibuprofen (Motrin okanye i-Advil), naproxen, okanye ezinye iziyobisi ezingezizo ezokulwa nokudumba. Qhagamshelana nogqirha wakho ngaphambi kokuba uthathe abacoci gazi ukuba unembali yeengxaki zentliziyo ezinje ngesingqisho sentliziyo esingaqhelekanga.

Awudingi ukuhlala ebhedini. Umsebenzi okhanyayo ejikeleze ikhaya ulungile. Kodwa kuphephe ukuzilolonga, ukuphakamisa iintsimbi, okanye enye into enzima.

Unokufuna ukugcina ukukhanya kokutya kwakho ukuba unesihlunu kunye nokuhlanza. Sela ulwelo ukuze uhlale unamanzi.

Yiba nomntu omdala ahlale nawe iiyure ezili-12 ukuya kwezingama-24 emva kokuba usekhaya kwigumbi likaxakeka.

• Ukulala kulungile. Buza ugqirha wakho ukuba, ubuncinci iiyure zokuqala ezili-12, umntu kufuneka akuvuse rhoqo emva kweeyure ezi-2 okanye ezi-3. Banokubuza umbuzo olula, njengegama lakho, emva koko bajonge naluphi na utshintsho kwindlela ojongeka ngayo okanye owenza ngayo.
• Buza ugqirha wakho ukuba ufuna ukwenza ixesha elingakanani.

Musa ukusela utywala de ube uchache ngokupheleleyo. Utywala bunokucothisa ukuba ukhawuleze uphinde uchache kwaye wandise amathuba akho okonzakala. Inokwenza nokuba kube nzima ukwenza izigqibo.

Logama uneempawu, thintela imisebenzi yezemidlalo, ukusebenza koomatshini, ukusebenza kakhulu, ukwenza umsebenzi wasemzimbeni. Buza ugqirha wakho xa unokubuyela kwimisebenzi yakho.

Ukuba wenza imidlalo, ugqirha kuya kufuneka akuhlole ngaphambi kokuba ubuyele ekudlaleni.

Qinisekisa ukuba abahlobo, osebenza nabo, kunye namalungu osapho bayazi malunga nokwenzakala kwakho kutshanje.

Yazisa usapho lwakho, abantu osebenza nabo kunye nabahlobo bakho ukuba unokudinwa kakhulu, ukurhoxa, ukuba nomsindo, okanye ukudideka. Baxelele nokuba unokuba nobunzima kwimisebenzi efuna ukukhumbula okanye ukugxila, kwaye unokuba nentloko ebuhlungu kwaye unganyamezelani ingxolo.

Cinga ngokucela ikhefu ngakumbi xa ubuyela emsebenzini.

Thetha nomqeshi wakho malunga:

• Ukunciphisa umthwalo wakho okwethutyana
• Ukungazenzi izinto ezinokubeka abanye emngciphekweni
• Ixesha leeprojekthi ezibalulekileyo
• Ukuvumela amaxesha okuphumla emini
• Ukuba nexesha elongezelelweyo lokugqiba iiprojekthi
• Ukuba nabanye bajonge umsebenzi wakho

Ugqirha kufuneka akuxelele xa unako:

• Yenza umsebenzi onzima okanye usebenzise oomatshini
• Dlala imidlalo yoqhakamshelwano, njengebhola ekhatywayo, ihoki kunye nebhola ekhatywayo
• Khwela ibhayisekile, isithuthuthu, okanye isithuthi sendlela engafanelekanga
• Qhuba imoto
• I-ski, i-snowboard, i-skateboard, okanye i-gymnastics okanye i-karate
• Thatha inxaxheba kuwo nawuphi na umsebenzi apho kukho umngcipheko wokubetha entloko okanye entloko

Ukuba iimpawu azihambi okanye aziphucuki emva kweeveki ezi-2 okanye ezi-3, thetha nogqirha wakho.

Biza ugqirha ukuba unayo:

• Intamo elukhuni
• Ulwelo negazi luvuza ngempumlo okanye ezindlebeni
• Ixesha elinzima lokuvuka okanye lokulala ngakumbi
• Intloko ebuhlungu ngakumbi, ihlala ixesha elide, okanye ayikhululekanga kukunciphisa iintlungu ngaphezulu kwekhawuntare
• Ifiva
• Ukuphalaza ngaphezulu kwamaxesha ama-3
• Iingxaki zokuhamba okanye ukuthetha
• Utshintsho kwintetho (edanyazisiweyo, kunzima ukuyiqonda, ayinangqondo)
• Iingxaki zokucinga ngokuthe ngqo
• Ukuxhuzula (ukuxhuzula iingalo okanye imilenze ngaphandle kolawulo)
• Utshintsho kwindlela yokuziphatha okanye indlela yokuziphatha engaqhelekanga
• Umbono kabini

Ukulimala kwengqondo-ukungqubana-ukukhutshwa; Ukulimala kwengqondo ebuhlungu -ingqumbo-ukukhutshwa; Ukulimala kwentloko evaliweyo-ingxubusho-ukukhutshwa

IGiza CC, uKutcher JS, uAshwal S, et al. Isishwankathelo sohlaziyo olusekwe kubungqina: uvavanyo kunye nolawulo lwempikiswano kwezemidlalo: ingxelo yeKomitana yoPhuhliso lweZikhokelo zeAmerican Academy ye-Neurology. Neurology. Ngo-2013; 80 (24): 2250-2257. IINKCUKACHA: 23508730 pubmed.ncbi.nlm.nih.gov/23508730/.

IHarmon KG, uClugston JR, uDec K, et al. Umbutho waseMelika woNyango lwezeMidlalo kwiNkcazo yeNgqesho kwiMidlalo [ukulungiswa okupapashiweyo kuvela kwi Iiklinikhi J zeMidlalo. 2019 ngoMeyi; 29 (3): 256]. Iiklinikhi J zeMidlalo. Ngo-2019; 29 (2): 87-100. IINKCUKACHA: 30730386 pubmed.ncbi.nlm.nih.gov/30730386/.

UPapa L, Goldberg SA. Ukonzakala kwentloko. Ku: Iindonga RM, iHockberger RS, iGausche-Hill M, ii-eds. Unyango lukaRosen oluNgxamisekileyo: iikhonsepthi kunye nokuziqhelanisa neklinikhi. Umhla we-9. IPhiladelphia, PA: Elsevier; I-2018: isahluko 34.

UTrofa DP, uCaldwell JME, uLi XJ. Ingxubusho kunye nokulimala kwengqondo. Ku: Miller MD, Thompson SR, ii-eds. UDeLee Drez kunye neMiller's Orthopedic Sports Medicine. Umhla we-5. IPhiladelphia, PA: Elsevier; 2020: isahluko 126.

• Ingxubusho
• Ukuhla kwesilumkiso
• Ukwenzakala entloko - uncedo lokuqala
• Ukungabikho zingqondweni - uncedo lokuqala

• Ingxubusho kubantu abadala-yintoni oza kuyibuza ugqirha wakho
• Ukuxubana ebantwaneni-ukukhutshwa

• Ingxubusho