Yintoni ebangela i-Ankle yakho ukuba iphume?

Umxholo

• Yintoni ebangela iqatha liphume?
• Ukukhutshwa kwegesi
• Ukuhlikihla kwetendon
• Ukuthotyelwa kwetendon
• Ukususwa kwetendon
• Isilonda se-Osteochondral
• Yintoni enokukunceda womeleze amaqatha akho?
• Izangqa zeqatha
• Ithole liyaphakama
• Ibhalansi yomlenze omnye
• Zoba oonobumba
• Nini ukubona ugqirha
• Umgca wezantsi

Nokuba umdala kangakanani, kusenokwenzeka ukuba ukhe weva okanye waziva pop, cofa, okanye i-creak evela emaqatheni okanye kwamanye amalungu.

Kwiimeko ezininzi oku ayisosizathu senkxalabo, ngaphandle kokuba ukuphuma kukhatshwa yintlungu okanye ukudumba.

Ixesha lezonyango lokudibanisa ngokudibeneyo yi-crepitus. Amalungu adibeneyo ahlala ecingelwa njengophawu lokuguga, kodwa nabantu abancinci banokufumana ukudibana ngokudibeneyo, ngakumbi xa besenza umthambo okanye emva kwexesha lokungasebenzi.

Kule nqaku, siza kujonga izizathu eziqhelekileyo zokuqhuma kwe-ankle kwaye xa kufuneka ubone ugqirha.

Yintoni ebangela iqatha liphume?

Ukuvela kweqatha kuqhelekile. Ayingonobangela wenkxalabo kwiimeko ezininzi. Kodwa ukuba ukuphuma kweqatha lakho kuhamba kunye neentlungu okanye ukudumba, kunokuba nesizathu esibi ngakumbi.

Ukuba ukuphuma kweqatha akubangeli zintlungu, kusenokwenzeka ukuba kubangelwa zezi:

• irhasi ekhutshwa kwi-capsule yakho edibeneyo
• imisipha yakho yodwa yokurabha ngaphezulu kwamathambo edibeneyo

Makhe sijonge ngakumbi kwezona zinto zixhaphakileyo zokuqhuma kweqatha kwaye kutheni le nto isenzeka.

Ukukhutshwa kwegesi

Xa uhambisa iqatha lakho, wolula isingxobo esidityanisiweyo esigcwele ulwelo ukuze sigcine igrisi. Xa amaqamza enitrogen okanye ezinye iigesi kule fluid zikhutshwa, kunokubangela isandi esikhulu sokuvela.

Izihlunu ezomeleleyo zinokuba negalelo kolu khuphelo lwegesi, yiyo loo nto unokuqaphela ukudibana ngokuhlangeneyo rhoqo emva kwexesha lokungasebenzi, okanye xa uvuka ekuseni kusasa.

Ukuphuma ngokudibeneyo okubangelwa kukukhutshwa kwegesi kuyinto eqhelekileyo. Akuyena uphawu lomonakalo odibeneyo okanye imeko engaphantsi.

Ukuhlikihla kwetendon

Esinye sezona zizathu zixhaphakileyo zomsindo weqatha kubangelwa ziitoni zakho zokuthanjiswa kwithambo lakho leqatha.

Unezihlunu ezintathu zangaphandle kwinqanaba langaphandle lomlenze wakho osezantsi. Ezi zihlunu zizinzisa ilunga leqatha lakho. Ezimbini zezi zihlunu zibaleka nge-groove emva kwebhokhwe yamathambo ngaphandle kweqatha lakho.

Ukuba imisipha evela kwezi zihlunu iphuma kule groove, unokufumana isandi okanye ukuphuma kwesandi kunye nemvakalelo. Ayisosizathu senkxalabo ukuba ayibangeli zintlungu.

Ukuba kutshanje uye wenzakala iqatha, njengeqatha eliqhekekileyo, unokuqaphela ukuba iqatha liyaqhuma.

Ukuthotyelwa kwetendon

Imisipha yezihlunu zakho ezibambekayo zigcinwa endaweni yibhanti yethishu ebizwa ngokuba yi-peroneal retinaculum.

Ukuba eli bhanti lide, lahlulwe, okanye lakrazuka, kunokubangela ukuba iitoni zakho ze-peroneal ziphume endaweni kwaye zikhokelele kwingxolo etshisayo xa uhambisa iqatha. Oku kwaziwa njenge-subluxation.

Ukuhluthwa yinto engaqhelekanga. Oku kuhlala kwenzeka kubadlali xa amandla ngequbuliso ejija i-ankle yabo ngaphakathi. Olu hlobo lokonzakala lunokufuna ukulungiswa kotyando.

Ukususwa kwetendon

Ukwahlukana kwenzeka xa iithenda zemisipha yakho yangaphakathi ikhutshelwa ngaphandle kwindawo yesiqhelo. Xa oku kusenzeka, kunokubangela ukuphuma okanye ukubetha isandi kwiqatha lakho, kunye:

• ukudumba
• ukudumba
• intlungu

Ukukhutshwa kwethenda ye-peroneal kusenokwenzeka ngexesha lokuqina kweqatha. Uya kudinga unyango ukuze uqinisekise ukuba imisipha ibuyela kwindawo echanekileyo.

Isilonda se-Osteochondral

Izilonda ze-Osteochondral ziyingozi kwi-cartilage ekupheleni kwamathambo akho. Ezi zilonda zinokubangela ukucofa kunye nokutshixa emaqatheni, kwaye zihlala zikhatshwa kukudumba kunye noluhlu oluncinci lokuhamba.

Izilonda ze-Osteochondral zikhona kwi-ankle sprains kunye neqhekeza. Oogqirha banokuzixilonga besebenzisa iMRI, uhlobo lovavanyo lokucinga. Ezi zilonda zingafuna utyando.

Ezi zilonda zinokubakho ngenxa ye-osteoarthritis. Njengoko uneminyaka yobudala, i-cartilage ekupheleni kwamathambo akho iyancipha kwaye imiphetho emibi ingabangela intlungu kunye nengxolo.

Yintoni enokukunceda womeleze amaqatha akho?

Ukomeleza amaqatha akho kunokunceda ukunqanda ukuphuma kweqatha kunye nokwenzakala kwamaqatha.

Ezinye iintlobo zokuzilolonga zinokukunceda ujolise kwimisipha yakho yangaphakathi ngaphandle kweqatha lakho, elinceda ukuzinzisa ukudibana kwakho kweqatha.

Nazi iimbono zokuzilolonga ekujoliseni kwezi zihlunu ukuphucula ukuzinza kwamaqatha akho.

Izangqa zeqatha

Izangqa zamaqatha zinokukunceda ufudumeze amalungu akho e-ankle kwaye wandise ukuhamba emaqatheni akho. Unokwenza izangqa zamaqatha ukusuka kwindawo ohleli kuyo okanye olele kuyo.

Indlela yokwenza lo msebenzi:

1. Xhasa enye yemilenze yakho kwindawo ezinzileyo kunye nesithende sakho esiphakamileyo.
2. Jika unyawo lwakho kwizangqa ezijikeleze iwotshi kwiqatha. Yenza la maxesha ali-10.
3. Phinda amaxesha ama-10 kwicala elichaseneyo.
4. Guqula imilenze kwaye uphinde umthambo kunye nelinye iqatha.

Ithole liyaphakama

Yima ngeenyawo zakho malunga nobubanzi begxalaba ngaphandle kwenyathelo okanye umda. Bamba isitulo okanye isitulo esiqinileyo sokulinganisa.

Indlela yokwenza lo msebenzi:

1. Nyusa iinzwane zakho ukuze iinyawo zakho zandiswe ngokupheleleyo.
2. Hlisa izithende zakho zide zibe ngaphantsi kwinqanaba le-ledge.
3. Phinda i-10 reps.

Unokwenza lo msebenzi kumlenze omnye ukwenza nzima.

Ibhalansi yomlenze omnye

Qala ngokuma kunye neenyawo zakho ububanzi bamagxa. Unokuma ecaleni kwesitulo esomeleleyo okanye udonga ukuze uzibambe xa ulahlekelwa ngumlinganiso wakho.

Indlela yokwenza lo msebenzi:

1. Phakamisa unyawo olunye emgangathweni.
2. Ibhalansi ngonyawo olunye ixesha elide, ukuya kuthi ga kwimizuzwana engama-30.
3. Phinda kwelinye icala.

Zoba oonobumba

Qala ngokulala ngomqolo unyawo luphakanyisiwe, okanye ume ngonyawo olunye uphakanyisiwe. Ukuba umile, ungabamba isitulo esomeleleyo senkxaso.

Indlela yokwenza lo msebenzi:

1. Bhala oonobumba ukusuka ku-A ukuya ku-Z ngonyawo lwakho oluphakanyisiweyo, ushukumise unyawo lwakho kwilungu leqatha.
2. Tshintshela kolunye unyawo lwakho uze ubhale oonobumba kwakhona.

Nini ukubona ugqirha

Ukuba ukuphuma kweqatha lakho kubangela iintlungu okanye kwaqala emva kokulimala, kubalulekile ukuba ufumane isifo esifanelekileyo kugqirha wakho.

Ugqirha wakho angayalela iimvavanyo zokucinga, ezinje nge-MRI okanye i-CT scan, ukunceda ukufumanisa nawuphi na umonakalo kumathambo akho okanye kwintlala.

Kuxhomekeka kwisizathu sentlungu yakho, ugqirha wakho unokucebisa ngeendlela ezininzi zonyango, ezinje:

• ulungiso lwenyama
• iarch ixhasa
• ukuqinisa
• utyando

Umgca wezantsi

Ukuphuma kwe-ankle akusoloko kuyinto enzima. Ukuba ayibangeli ntlungu okanye ukungonwabi, kusenokwenzeka ukuba ayifuni nyango.

Kodwa ukuba ukuphuma kwakho kweqatha kuhamba kunye nentlungu okanye ukudumba, kubalulekile ukubona ugqirha wakho ukumisela unobangela kwaye ufumane unyango.

Ukomeleza amaqatha akho ngeendlela ezithile zokwenza amaqatha kunokukunceda ukhusele ukwenzakala, njengamaqatha emqatha. Le mithambo inokunceda ukomeleza izihlunu kunye neetoni ezinceda ukuzinzisa iqatha lakho.