Sebenzisa iintonga

Kubalulekile ukuba uqale uhambe ngokukhawuleza emva kotyando. Kodwa uyakufuna inkxaso yokuhamba ngelixa umlenze uphola. Iikram zinokuba lukhetho olufanelekileyo emva kokonzakala emlenzeni okanye uqhaqho ukuba ufuna kuphela uncedo oluncinci ngokulinganisela kunye nozinzo. Iintonga ziluncedo xa umlenze wakho ubuthathaka okanye uqaqamba nje.

Thetha nomboneleli wakho wezempilo. Ukuba unentlungu eninzi, ubuthathaka, okanye iingxaki ngokulinganisela. Ukuhamba kunokuba yinto ebhetele kuwe kuneentonga.

Ngelixa ujikelezayo ngeentonga:

• Izandla zakho mazithwale ubunzima bakho, hayi ikhwapha.
• Jonga phambili xa uhamba, hayi ezantsi ezinyaweni zakho.
• Sebenzisa isitulo esinendawo yokubamba iingalo ukwenza ukuhlala nokuma kube lula.
• Qiniseka ukuba iintonga zakho zihlengahlengisiwe kubude bakho. Umphezulu kufuneka ube zi-1 ukuya kwi-1 1/2 ye-intshi (2.5 ukuya ku-4 cm) ngaphantsi kwekhwapha. Izibambo kufuneka zibe kwinqanaba le-hip.
• Ingqiniba zakho kufuneka zigobe kancinci xa ubambe izibambo.
• Gcina iingcebiso zeentonga zakho malunga nee-intshi ezintathu (7.5 iisentimitha) kude neenyawo zakho ukuze ungakhubeki.

Phumla iintonga zakho ujonge phantsi xa ungazisebenzisi ukuze zingawi phantsi.

Xa uhamba usebenzisa iintonga, uya kuzihambisa iintonga zakho phambi komlenze wakho obuthathaka.

1. Beka iintonga zakho malunga neenyawo ezili-30 (iisentimitha ezingama-30) phambi kwakho, zibanzi kancinci ngaphandle komzimba wakho.
2. Yama kwizibambo zeentonga zakho kwaye uhambise umzimba wakho phambili. Sebenzisa iintonga zokuxhasa. SUKUYA phambili kumlenze wakho obuthathaka.
3. Gqibezela inyathelo ngokujija umlenze wakho owomeleleyo uye phambili.
4. Phinda amanyathelo 1 ukuya ku-3 ukuya phambili.
5. Jika ngokujikeleza umlenze wakho owomeleleyo, hayi umlenze wakho obuthathaka.

Yiya kancinci. Ingathatha ixesha ukuba uyiqhele le ntshukumo. Umboneleli wakho uya kuthetha nawe malunga nobunzima obungakanani obufanele ububeke emlenzeni wakho obuthathaka. Izinketho zibandakanya:

• Ukungathathi ubunzima. Oku kuthetha ukuba gcina umlenze wakho obuthathaka emhlabeni xa uhamba.
• Ukuchukumisa ubunzima bokuthwala ubunzima. Ungachukumisa umhlaba ngeenzwane zakho ukunceda ngokulinganisela. MUSA ukuthwala ubunzima kumlenze wakho obuthathaka.
• Ukuthwala ubunzima obuthile. Umboneleli wakho uya kukuxelela ukuba ungabeka ubunzima obungakanani emlenzeni.
• Ukuthwala ubunzima njengokunyamezeleka. Unokubeka ngaphezulu kwesiqingatha somzimba wakho kumlenze wakho obuthathaka ukuba nje awunabuhlungu.

Ukuhlala phantsi:

• Buyela esihlalweni, ebhedini, okanye kwindlu yangasese de isihlalo sichukumise umva wemilenze yakho.
• Hambisa umlenze wakho obuthathaka phambili, kwaye ulungelelanise umlenze wakho owomeleleyo.
• Bamba iintonga zombini ngesandla sakho kwicala elinye njengomlenze wakho obuthathaka.
• Usebenzisa isandla sakho sasimahla, bamba isihlalo, isihlalo, okanye ibhedi okanye indlu yangasese.
• Kancinci hlala phantsi.

Ukuma:

• Yiya ngaphambili kwesihlalo sakho kwaye uhambise umlenze wakho obuthathaka ngaphambili.
• Bamba iintonga zombini ngesandla sakho kwicala elinye njengomlenze wakho obuthathaka.
• Sebenzisa isandla sakho sasimahla ukukunceda unyuke esihlalweni sakho ukuze ume.
• Ibhalansi emlenzeni wakho owomeleleyo ngelixa ubeka ikhratshi esandleni ngasinye.

Ziphephe izinyuko de ube ukulungele ukuzisebenzisa. Phambi kokuba uye phezulu nasezantsi ngeenyawo zakho, ungahlala phantsi ukoyike phezulu okanye ezantsi, inyathelo elinye ngexesha.

Xa ulungele ukunyuka nokuhla kwezitepsi ezinyaweni zakho, landela la manyathelo. Ekuqaleni, qiniseka ukuba uziqhelanisa noncedo oluvela kumntu oza kukuxhasa.

Ukunyuka ngezinyuko:

1. Nyathela ngomlenze wakho owomeleleyo kuqala.
2. Yiza neentonga phezulu, enye kwingalo nganye.
3. Beka ubunzima bakho emlenzeni owomeleleyo uze uzise umlenze obuthathaka.

Ukuhla ngezitepsi:

1. Beka iintonga zakho kwinyathelo elingezantsi kuqala, enye kwingalo nganye.
2. Hambisa umlenze wakho obuthathaka phambili nasezantsi. Landela ngomlenze wakho owomeleleyo.
3. Ukuba kukho intsimbi yokubamba ngesandla, ungayibamba kwaye ubambe zombini iintonga kwelinye icala kwelinye icala. Oku kunokuziva kunzima. Qiniseka ukuba uhamba kancinci de ube wonwabile.

Yenza utshintsho ejikeleze indlu yakho ukuthintela ukuwa.

• Qiniseka ukuba naziphi na iiragi ezikhululekileyo, iikona zerug ezinamathelayo, okanye iintambo zikhuselekile emhlabeni ukuze ungakhubeki okanye uxakeke kuzo.
• Susa ukungcola kwaye ugcine imigangatho yakho icocekile kwaye yomile.
• Nxiba izihlangu okanye iziliphu ngerabha okanye iinyawo ezingenayo i-skid. MUSA ukunxiba izihlangu ngezithende okanye ngonyawo wesikhumba.

Jonga incam okanye iingcebiso ngeentonga zakho zemihla ngemihla kwaye uzibuyisele ukuba zigugile. Unokufumana iingcebiso zokutshintsha endaweni yakho kwivenkile yokubonelela ngonyango okanye kwindawo ekuthengiswa kuyo iziyobisi.

Sebenzisa ubhaka omncinci, ipakethi yefeni, okanye ibhegi yamagxa ukubamba izinto ozifuna kunye nawe (njengefowuni yakho). Oku kuyakwenza ukuba izandla zakho zikhululeke ngelixa uhamba.

U-Edelstein J. Canes, iintonga, kunye nabahambahambayo. Ku: Webster JB, Murphy DP, ii-eds. Iatlasi yeeOthoses kunye neziXhobo eziNcedisayo. Umhla we-5. IPhiladelphia, PA: Elsevier; I-2019: isahluko 36.

UMeftah M, uRanawat AS, uRanawat AS, uCaughran AT. Iyonke indawo yokubuyisela endaweni yesiqhelo kwimeko yesiqhelo: ukuqhubela phambili kunye nezithintelo Ku: Giangarra CE, Manske RC, ii-eds. Unyango lwe-Orthopedic Clinical. Ngomhla we-4. IPhiladelphia, PA: Elsevier; I-2018: isahluko 66.