Iingcebiso ezi-5 zokuNceda uKnee Pain

Umxholo

• 1. Beka umkhenkce
• 2. Fumana umyalezo
• 3. Nxiba idolo lokulinganisa
• 4. Umjelo wamanzi wasemva
• 5. Ukwenza umthambo
• Uya nini kwagqirha

Iintlungu zedolo kufuneka ziphele ngokupheleleyo kwiintsuku ezi-3, kodwa ukuba zisakukhathaza kakhulu kwaye zinciphise neentshukumo zakho, kubalulekile ukudibana nogqirha wamazinyo ukuze uphathe ngokufanelekileyo unobangela wentlungu.

Intlungu yamadolo inokubangelwa zizinto ezininzi ukusuka kulusu ukuya kwiligament okanye ukulimala kwe-meniscus, enokuthi ibonise isidingo sonyango lwezonyango, unyango lomzimba kunye notyando. Jonga ezona zinto zibangela iintlungu zedolo kwaye wenzeni kwimeko nganye.

Nangona kunjalo, ngelixa ulinde ukuqeshwa kukagqirha, kukho izikhokelo ezenziwe ekhaya zokuphelisa iintlungu emadolweni. Ba:

1. Beka umkhenkce

Unokufaka ipakethe yomkhenkce kangangemizuzu eli-15, unakekele ukuba ungashiyi umkhenkce uqhakamshelane ngqo nolusu ukuthintela umngcipheko wokutsha kolusu. Akukho sidingo sokuyishiya ngaphezulu kwemizuzu eli-15 kuba ayinampembelelo. Ingasetyenziselwa amaxesha ama-2-3 ngemini, ngamaxesha ahlukeneyo, njengokusa, emva kwemini nasebusuku. Umkhenkce ungasetyenziselwa ukunciphisa ukudumba, ukufezekisa iziphumo ezintle.

2. Fumana umyalezo

Kukwacetyiswa ukuba uhlikihle idolo usebenzisa ijeli yokuthintela ukudumba okanye ioyile enokuthengwa ekhemesti, njengecataflan, i-relmon gel okanye i-calminex. I-massage kufuneka yenziwe de imveliso ichithwe ngokupheleleyo lulusu. Ukuphelisa iintlungu kunokugcinwa ukuya kuthi ga kwiiyure ezi-3, ke unokufaka ezi mveliso amaxesha ama-3-4 ngosuku.

3. Nxiba idolo lokulinganisa

Ukubeka kwi-brace yedolo kunokuba luncedo ekugcineni ngokudibeneyo, ukubonelela ngozinzo olukhulu kunye nokulingana phakathi kwemikhosi. Oku kunokugqitywa emva kokuhlamba kwaye kugcinwe yonke imini, kususwe kuphela ukulala. Kubalulekile ukuba idolo liqiniswe eluswini ukuze libe nefuthe elilindelweyo, ukunxiba idolo ebanzi kungangabinazibonelelo.

4. Umjelo wamanzi wasemva

Ukongeza, idreyini yasemva kwasemva ikwacetyiswa ukuba idolo lidumbile. Ukwenza oku, lala nje ebhedini okanye esofeni, ugcine imilenze yakho iphezulu kune-torso yakho, ubeke umqamelo phantsi kweenyawo zakho nasemadolweni ukuze uzive ukhululekile.

5. Ukwenza umthambo

Ukuzolula imithambo kunokunceda ukunciphisa iintlungu emadolweni, kuba, kuya kufuneka uwolule ngobunono umlenze wedolo olonzakalisayo, ugobe umlenze ngaphandle kokunyanzela kakhulu, ungqiyame esitulweni ukuze ungawi.

Jonga le vidiyo ilandelayo ngokwenza umthambo owomelezayo, onokuthi uboniswe, ngokwemfuno:

Uya nini kwagqirha

Kuyacetyiswa ukuba uye kugqirha wamathambo xa iintlungu zedolo zingaphucuki kwiintsuku ezi-5 ngezi ngcebiso okanye ziya zisiba mbi, ukuze ugqirha akwazi ukuvavanya idolo afumanise unobangela, esebenzisa iimviwo zokuqonda isifo ezinje ngeX-reyi, iMRI okanye i-ultrasound, umzekelo.