Ukunyamekela idibeneyo yakho entsha ye-hip

Emva kokuba uqhaqho lokuphinda ungene endaweni yomqolo, kuyakufuneka uqaphele ukuba uhambisa kanjani umlenze wakho. Eli nqaku likuxelela ngento ekufuneka uyazi ukuba uyikhathalele indibaniselwano yakho entsha yehip.

Emva kokuba uqhaqho lotshintsho lwenyonga, kuyakufuneka uqaphele ukuba usishukumisela njani isinqe sakho, ngakumbi kwiinyanga zokuqala ezimbalwa emva kotyando. Ngexesha, kuya kufuneka ukwazi ukubuyela kwinqanaba lakho langaphambili lomsebenzi. Kodwa, nokuba wenza imisebenzi yakho yemihla ngemihla, kuya kufuneka uhambe ngononophelo ukuze ungasusi isinqe sakho.

Uya kudinga ukuba ufunde imithambo yokwenza ihip yakho entsha yomelele.

Emva kokuba uchache ngokupheleleyo kuqhaqho, akufuneki ukuba wehle ekhepheni okanye udibane nezemidlalo, ezinjengebhola ekhatywayo kunye nebhola ekhatywayo. Kuya kufuneka ubenakho ukwenza imisebenzi ephantsi enje ngokuhamba intaba, ukulima igadi, ukuqubha, ukudlala intenetya kunye negalufa.

Eminye imigaqo ngokubanzi yawo nawuphi na umsebenzi owenzayo yile:

• MUSA ukuwela imilenze okanye amaqatha xa uhleli, umile okanye ulele.
• Musa ukugoba kakhulu uye phambili esinqeni sakho okanye utshale umlenze wakho udlule esinqeni sakho. Ukuguqa kubizwa ngokuba yi-hip flexion. Gwema i-hip flexion enkulu kune-90 degrees (i-angle efanelekileyo).

Xa unxiba:

• MUSA ukunxiba uphakame. Hlala esitulweni okanye emaphethelweni ebhedi yakho, ukuba izinzile.
• Musa ukugoba, ukuphakamisa imilenze yakho, okanye ukuwela imilenze xa unxibayo.
• Sebenzisa izixhobo eziluncedo ukuze ungagobi kakhulu. Sebenzisa i-reacher, i-shoehorn ephathwe ixesha elide, imitya yezihlangu e-elastic, kunye noncedo lokukunceda ubeke iikawusi zakho.
• Xa unxiba, qala ubeke ibhulukhwe, iikawusi okanye ipantyhose emlenzeni otyandiweyo.
• Xa ukhulula, susa iimpahla kwicala lakho lokuhlinzwa.

Xa uhleli:

• Zama ukuhlala endaweni enye ngaphezulu kwemizuzu engama-30 ukuya kwengama-40 ngexesha
• Gcina iinyawo zakho malunga nee-intshi ezi-6 (iisentimitha ezili-15) ngaphandle. Musa ukuzisa ndawonye yonke indlela.
• Musa ukuwela imilenze yakho.
• Gcina iinyawo kunye namadolo akho ejonge ngqo phambili, ungaguquki ngaphakathi okanye ngaphandle.
• Hlala kwisitulo esiqinileyo esinomqolo othe ngqo kunye nendawo yokubamba iingalo. Gwema izitulo ezithambileyo, ukugungqisa izitulo, izitulo, okanye iisofa.
• Gwema izitulo eziphantsi kakhulu. Iinqe zakho kufuneka zibe ngaphezulu kuneedolo xa uhleli. Hlala phezu komqamelo ukuba kunyanzelekile.
• Xa uvuka esihlalweni, tyibilika usiya emaphethelweni esihlalo, kwaye usebenzise iingalo zesitulo okanye isihamba sakho okanye iintonga zokuxhasa.

Xa uhlamba okanye uhlamba:

• Unokuma kwishower ukuba uyathanda. Ungasebenzisa isihlalo esikhethekileyo sebhafu okanye isitulo seplastiki esizinzileyo sokuhlala kwishawa.
• Sebenzisa umatshini werabha kwibhafu okanye kumgangatho weshawa. Qiniseka ukuba ugcina igumbi lokuhlambela lome kwaye licocekile.
• SUKUguqa, uhlale, okanye ukufikelela kuyo nantoni na ngelixa uhlamba. Sebenzisa isiponji sokuhlamba ngesiphatho eside sokuhlamba. Yiba nomntu otshintshileyo ulawulo lweshawari lwakho ukuba kunzima ukufikelela kulo. Yibani nomntu ohlamba amalungu omzimba wakho ekunzima ukuba ufikelele kuwo.
• SUKUHLALA phantsi emazantsi ebhafu. Kuya kuba nzima kakhulu ukuvuka ngokukhuselekileyo.
• Sebenzisa indawo yokuhlala yangasese ephezulu ukugcina amadolo esezantsi kunesinqe sakho xa usebenzisa indlu yangasese, ukuba uyayifuna.

Xa usebenzisa izinyuko:

• Xa unyuka, nyathela kuqala ngomlenze wakho ecaleni ongakhange utyandwe.
• Xa usihla, inyathelo lokuqala ngomlenze wakho kwicala ebelinokuhlinzwa.

Xa ulele ebhedini:

• UNGALALI kwicala lomlenze wakho omtsha okanye esiswini sakho. Ukuba ulele kwelinye icala, beka umqamelo phakathi kwamathanga akho.
• Umqamelo okhethekileyo we-abductor okanye i-splint ingasetyenziselwa ukugcina i-hip yakho ngokulungelelaniswa okufanelekileyo.

Xa ungena okanye ukhwela emotweni:

• Ngena emotweni ukusuka kwinqanaba lesitrato, hayi kwindawo enqamlezileyo okanye emnyango.
• Izihlalo zeemoto akufuneki zibe sezantsi kakhulu. Hlala phezu komqamelo ukuba uyafuna. Ngaphambi kokuba ungene emotweni, qiniseka ukuba ungatyibilika ngokulula kwizihlalo.
• Yahlula ukukhwela imoto ende. Yima, phuma, kwaye uhambe malunga neeyure ezimbini.

SUKUQHUBEKA de umboneleli wakho ukuba athi kulungile.

Xa uhamba:

• Sebenzisa iintonga zakho zokuhamba okanye ukuhambahamba de ugqirha akuxelele ukuba kulungile ukuyeka ukuzisebenzisa.
• Beka kuphela isixa sobunzima ugqirha wakho okanye ugqirha womzimba ekuxelele ukuba kulungile ukubeka isinqe sakho esenziwe utyando.
• Thatha amanyathelo amancinci xa ujika. Zama ukungahambeli.
• Nxiba izihlangu ezineeoli ezingaqhelekanga. Kuphephe ukunxiba iziliphu njengoko zinokukwenza uwe. Yithi chu xa uhamba kwindawo emanzi okanye kumhlaba ongalinganiyo.

I-arthroplasty -thintelo; Ukutshintshwa kwe-Hip - izilumkiso; IOsteoarthritis - inyonga; I-Osteoarthritis - idolo

ICabrera JA, uChabrera AL. Ukutshintshwa kwe-hip ngokupheleleyo Ku: UFrontera WR, iSilver JK, uRizzo TD, ii-eds. Iimfuno zoNyango loMzimba kunye noVuselelo. Ngomhla wesi-3. IPhiladelphia, PA: Elsevier Saunders; 2015: isahluko 61.

IHarkess JW, iCrockarell JR. IArthroplasty yenyonga. Ku: Azar FM, Beaty JH, Kanale ST, ii-eds. Umsebenzi weCampbell's Orthopedics. Umhla we-13. IPhiladelphia, PA: Elsevier; I-2017: isahluko 3.

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