Ukulungisa ikhaya lakho - idolo okanye utyando lwenyonga

Phambi kokuba uye esibhedlele uyokuhlinzwa, setha ikhaya lakho ukuze ubuyele ebomini nakubomi obulula xa ubuyile. Yenza oku kakuhle ngaphambi kotyando lwakho.

Buza umboneleli wakho wezempilo okanye ugqirha ngokwasemzimbeni malunga nokulungiselela ikhaya lakho.

Qiniseka ukuba yonke into oyifunayo kulula ukufika kuyo nasemgangathweni apho uza kuchitha ixesha lakho elininzi. Nciphisa ukusebenzisa kwakho izinyuko kube kanye ngemini.

• Yiba nebhedi esezantsi ngokwaneleyo ukuze iinyawo zakho zichukumise umgangatho xa uhleli emphethweni webhedi.
• Beka ibhedi yakho kumgangatho wokuqala ukuba unako. Usenokungadingi ibhedi yasesibhedlele, kodwa umatrasi wakho kufuneka uqine.
• Yiba negumbi lokuhlambela okanye indawo ephathekayo kumgangatho ofanayo apho uya kuchitha khona usuku lwakho.
• Gcina ukutya okusemathinini okanye okubandisiweyo, iphepha langasese, ishampu kunye nezinye izinto ezizezakho.
• Yenza okanye uthenge izidlo ezizodwa ezinokumiswa ngumkhenkce kwaye zihlaziyeke.
• Qiniseka ukuba unokufikelela kuyo yonke into oyifunayo ngaphandle kokungena kwizipho zakho okanye ukugoba phantsi.
• Beka ukutya nezinye izinto kwikhabhathi ephakathi kwesinqe sakho kunye nenqanaba lamagxa.
• Beka iiglasi, iti yakho, kunye nezinye izinto ozisebenzisa kakhulu kwikhawuntara yekhitshi.
• Qiniseka ukuba ungafikelela kwifowuni yakho. Ifowuni ephathekayo inokuba luncedo.
• Beka isitulo ngokuqina umva ekhitshini, kwigumbi lokulala, kwigumbi lokuhlambela, nakwamanye amagumbi oza kuwasebenzisa. Ngale ndlela, unokuhlala xa usenza imisebenzi yakho yemihla ngemihla.
• Ukuba uza kusebenzisa i-walker, fakela ingxowa eyomeleleyo okanye ibhaskithi encinci. Beka kuyo izinto ekufuneka usondelele kuzo njengefowuni yakho, incwadana yokubhala, usiba, kunye nezinye izinto eziyimfuneko. Unokusebenzisa ipakethi ye fanny.

Unokufuna uncedo lokuhlamba, ukusebenzisa indlu yangasese, ukupheka, ukuhambisa imiyalezo, ukuya ezivenkileni, ukuya kubaboneleli, kunye nokuzilolonga. Ukuba awunaye umntu wokukunceda ekhaya kwiveki yokuqala okanye ezi-2 emva kotyando, cela umboneleli wakho malunga nokuba nomongi oqeqeshiweyo eze ekhayeni lakho. Lo mntu unokujonga ukhuseleko kwikhaya lakho kwaye akuncede kwimisebenzi yakho yemihla ngemihla.

Ezinye izinto ezinokunceda:

• Isiponji sokuhlamba ngesiphatho eside
• Isihlangu esinebamba elide
• Intonga, iintonga, okanye ukuhambahamba
• Umfundisi onokukunceda uthathe izinto phantsi, unxibe ibhulukhwe yakho, ukhulule iikawusi zakho
• Uncedo lweekawusi ukukunceda ubeke iikawusi zakho
• Bamba imivalo kwindawo yangasese ukuze ukwazi ukuzinza

Ukuphakamisa ukuphakama kwesihlalo sangasese kuya kukugcina ungatshintshi idolo lakho kakhulu. Unokwenza oku ngokongeza isiciko sokuhlala okanye isitulo sangasese esiphakamileyo okanye isakhelo sokhuseleko lwangasese. Unokusebenzisa isitulo sokuhamba endaweni yangasese.

Kuya kufuneka ube nemivalo yokhuseleko kwigumbi lakho lokuhlambela. Imivalo ye-Grab kufuneka ikhuseleke ngokuthe nkqo okanye ngokuthe tye eludongeni, hayi ngokudibeneyo.

• MUSA ukusebenzisa iithayile zerakhi njengemivalo yokubamba. Abakwazi ukuxhasa ubunzima bakho.
• Uya kudinga imivalo yokubamba emibini. Inye inceda ukuba ungene ngaphakathi nangaphandle kwebhafu. Enye inceda ume endaweni yokuhlala.

Unokwenza utshintsho oluninzi ukuzikhusela xa uhlamba okanye uhlamba:

• Beka iimethi zokutyibilika ezingatyibilikisiyo okanye iityhubhu zentsimbi zerabha zokukhusela ukuwa
• Sebenzisa ibhedi yokuhlambela engatyibilikiyo ngaphandle kwebhafu yokunyathela ngokuqinileyo.
• Gcina umgangatho ongaphandle kwebhafu okanye ishawari yomile.
• Beka isepha kunye ne-shampoo apho ungadingi ukuphakama, ukufikelela, okanye ukujija.

Hlala kwisitya sokuhlambela okanye eshaweni xa uhlamba:

• Qinisekisa ukuba ineengcebiso zerabha emazantsi.
• Thenga isihlalo ngaphandle kweengalo ukuba sibekwe ebhafini.

Gcina iingozi ezikhupha ekhaya.

• Susa iingcingo okanye iintambo ezivulekileyo kwiindawo ohamba kuzo ukuya kwelinye igumbi ukuya kwelinye.
• Susa umbhoxo ongalawulekiyo.
• Lungisa nawuphi na umgangatho ongalinganiyo kwiminyango. Sebenzisa ukukhanya kakuhle.
• Yiba nezibane zasebusuku ezibekwe ezindleleni nasegumbini elinokuba mnyama.

Izilwanyana zasekhaya ezincinci okanye ezihambahamba zisenokubangela ukuba ukhubeke. Kwiiveki zokuqala usekhaya, cinga ukuba isilwanyana sakho sihlala kwenye indawo (nomhlobo, ekhayeni, okanye eyadini).

Musa ukuphatha nantoni na xa uhamba-hamba. Unokufuna izandla zakho ukukunceda ulungelelanise. Sebenzisa ubhaka omncinci okanye ipakethi ye-fanny ukuphatha izinto ezinje ngefowuni yakho.

Ziqhelise ukusebenzisa induku, ukuhambahamba, iintonga, okanye isitulo esinamavili. Kubaluleke ngakumbi ukuziqhelanisa neendlela ezichanekileyo zoku:

• Hlala phantsi usebenzise indlu yangasese uze ume emva kokusebenzisa indlu yangasese
• Ngena uphume kwishower
• Sebenzisa isitulo seshawari
• Yenyuka usenyuka izinyuko

I-Hip okanye idolo lotyando-ukulungisa ikhaya lakho; I-Osteoarthritis - idolo

UNiska JA, uPetrigliano FA, uMcAllister DR. Ukulimala kwangaphambili kwe-ligament (kubandakanya uhlaziyo). Ku: Miller MD, Thompson SR, ii-eds. UDeLee kunye neDrez's Orthopedic Sports Medicine. Ngomhla we-4. IPhiladelphia, PA: Elsevier Saunders; 2015: isahluko 98.

URizzo TD. Ukutshintshwa kwe-hip ngokupheleleyo Ku: UFrontera WR, iSilver JK, uRizzo TD, ii-eds. Iimfuno zoNyango loMzimba kunye noVuselelo. Ngomhla we-4. IPhiladelphia, PA: Elsevier; I-2019: isahluko 61.

I-Weinlein JC. Ukuqhekeka kunye nokususwa kwenyonga. Ku: Azar FM, Beaty JH, Kanale ST, ii-eds. Umsebenzi weCampbell's Orthopedics. Umhla we-13. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 55.

• Ukwakhiwa kwakhona kwe-ACL
• Uqhaqho lwe-Hip
• Ukudibana ngokudibeneyo kweHip
• Idolo le-arthroscopy
• Ukutshintsha idolo ngokudibeneyo
• Utyando lwe-Knee microfracture

• Ukwakhiwa kwakhona kwe-ACL-ukukhutshwa
• Ukuqhekeka kwe-Hip - ukukhutshwa
• Ukutshintshwa kwe-Hip okanye idolo-emva-kwento oza kuyibuza ugqirha wakho
• Ukutshintshwa kwe-Hip okanye idolo-ngaphambi-kokucela ugqirha wakho
• Ukutshintshwa kwe-Hip - ukukhutshwa
• Idolo i-arthroscopy - ukukhutshwa
• Ukutshintshwa ngokudibeneyo kwedolo - ukukhutshwa
• Ukuthintela ukuwa-yintoni oza kuyibuza ugqirha wakho
• Ukunyamekela idibeneyo yakho entsha ye-hip

• Ukulimala kweHip kunye nokuphazamiseka
• Ukutshintshwa kwe-Hip
• Ukulimala kwamadolo kunye nokuphazamiseka
• Ukutshintshwa kweDolo