Ukuvalwa kokuvalwa kwethambo elaphukileyo - emva kokunyamekela

Ukuncitshiswa okuvaliweyo yinkqubo yokuseta (ukunciphisa) ithambo elaphukileyo ngaphandle kotyando. Ivumela ithambo ukuba likhule kwakhona. Inokwenziwa ngugqirha wamathambo (ugqirha wamathambo) okanye ngumboneleli wokuqala wokunyamekela onamava okwenza le nkqubo.

Emva kwenkqubo, ilungu lakho elaphukileyo liya kufakwa kwisamente.

Ukuphilisa kunokuthatha naphi na ukusuka kwiiveki ezisi-8 ukuya kwezi-12. Ukuphilisa kwakho ngokukhawuleza kuya kuxhomekeka:

• Iminyaka yakho
• Ubungakanani bethambo elaphukileyo
• Uhlobo lwekhefu
• Impilo yakho ngokubanzi

Phumla umlenze (ingalo okanye umlenze) kangangoko kunokwenzeka. Xa uphumla, phakamisa isitho sakho ngaphezu kwenqanaba lentliziyo yakho. Ungayiphakamisa kwiipilo, isitulo, isitulo seenyawo, okanye enye into.

Musa ukubeka amakhonkco kwiminwe yakho okanye kwiinzwane engalweni nasemlenzeni omnye de umboneleli wakho wezempilo akuxelele ukuba kulungile.

Unokuba nentlungu emva kweentsuku zokuqala emva kokufumana isamente. Ukusebenzisa ipakethe yomkhenkce kunokunceda.

Jonga umboneleli wakho malunga nokuthatha amayeza eekhawuntareni kwiintlungu ezinje:

• Ibuprofen (Advil, Motrin)
• UNaproxen (uAleve, uNaprosyn)
• I-Acetaminophen (njengeTylenol)

Khumbula uku:

• Thetha nomboneleli wakho ukuba unesifo sentliziyo, uxinzelelo lwegazi oluphezulu, isifo sesibindi, isifo sezintso, okanye unesilonda esiswini okanye ukopha.
• Musa ukunika iasprini kubantwana abangaphantsi kweminyaka eli-12.
• Ungathathi ngaphezulu kokubulala iintlungu kunedosi ekucetyiswa ngayo kwibhotile okanye ngumboneleli wakho.

Umboneleli wakho unokumisela iyeza elinamandla ukuba liyafuneka.

Kude umboneleli wakho akuxelele ukuba Kulungile, musa:

• Qhuba
• Dlala umdlalo
• Yenza umthambo onokwenzakalisa ilungu lakho

Ukuba unikwe iintonga zokukunceda uhambe, zisebenzise qho xa uhamba. Musa ukutsiba ngomlenze omnye. Unokulahleka ngokulula ibhalansi yakho kunye nokuwa, kubangele ukonzakala okukhulu.

Izikhokelo zokhathalelo ngokubanzi zabadlali bakho zibandakanya:

• Gcina isamente yakho yomile.
• Sukufaka nantoni na ngaphakathi kwesamente yakho.
• Musa ukubeka umgubo okanye into yokuthambisa kulusu lwakho phantsi kwesamente.
• Sukushenxisa ukugoba ujikeleze imiphetho yesamente yakho okanye uqhekeze inxenye yabalingisi bakho.
• Sukukrwela phantsi kwesamente.
• Ukuba isamente yakho iba manzi, sebenzisa isomisi seenwele kwindawo epholileyo ukuyinceda yome. Fowunela umnikezeli apho isamente ifakiwe khona.
• Sukuhamba ngesamente ngaphandle kokuba umboneleli wakho ukuxelele ukuba kulungile. Iisamente ezininzi azomelelanga ngokwaneleyo ukuba zingathwala ubunzima.

Ungasebenzisa umkhono okhethekileyo ukugubungela isamente yakho ngelixa uhlamba. Sukuthatha ibhafu, tyibilika kwibhafu eshushu, okanye uye kuqubha de umboneleli wakho akuxelele ukuba kulungile.

Uya kuba notyelelo olulandelayo kunye nomboneleli wakho ngeentsuku ezi-5 ukuya kwezi-2 emva kokuncitshiswa kwakho okuvaliweyo.

Umboneleli wakho unokufuna ukuba uqale unyango lomzimba okanye wenze ezinye izinto ezinobunono ngelixa uphilisa. Oku kuyakunceda ukugcina umlenze wakho owenzakeleyo kunye neminye imilenze ingabi buthathaka okanye iqine.

Fowunela umnikezeli wakho ukuba uphoswe:

• Uziva uqinile okanye ukhululeke kakhulu
• Yenza ulusu lwakho lurhawuzelele, lutshise, okanye lonakalise nangayiphi na indlela
• Iintanda okanye zithambe

Fowunela umnikezeli wakho ukuba unayo nayiphi na imiqondiso yosulelo. Ezinye zazo zezi:

• Umkhuhlane okanye ubanda
• Ukudumba okanye ukuba bomvu kwilungu lakho
• Ivumba elibi livela kubadlali

Jonga umboneleli wakho kwangoko okanye uye kwigumbi elingxamisekileyo ukuba:

• Ilungu lakho elenzakeleyo liziva lindindisholo okanye linemvakalelo "yezikhonkwane neenaliti".
• Unentlungu engapheliyo neyeza leentlungu.
• Ulusu olujikeleze i-cast yakho lubonakala lubala, luhlaza okwesibhakabhaka, kumnyama, okanye mhlophe (ngakumbi iminwe okanye iinzwane).
• Kunzima ukuhambisa iminwe okanye iinzwane zomlenze wakho owenzakeleyo.

Fumana inkathalo kwangoko ukuba unayo:

• Iintlungu zesifuba
• Ukuqhawukelwa ngumphefumlo
• Isikhohlela esiqala ngesiquphe kwaye sinokuvelisa igazi

Ukunciphisa ukwaphuka - ukuvalwa emva kwenkathalo; Ukunyamekela

UWaddell JP, uWardlaw D, uStevenson IM, uMcMillan TE, okqhubekayo. Ulawulo oluvaliweyo lokuphuka. Ku: Browner BD, Jupiter JB, Krettek C, Anderson PA, ii-eds. Uxinzelelo lwamathambo: iNzululwazi esisiseko, uLawulo, kunye noKwakha ngokutsha. Umhla wesi-6. IPhiladelphia, PA: Elsevier; 2020: isahluko 7.

Whittle AP. Imigaqo ngokubanzi yonyango lokophuka. Ku: Azar FM, Beaty JH, Kanale ST, ii-eds. Umsebenzi weCampbell's Orthopedics. Umhla we-13. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 53.

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