Yonke into ekufuneka uyazi malunga nozwane olwaphukileyo

Umxholo

• Iimpawu
• Oonobangela
• Yintoni onokuyilindela xa ubona ugqirha wakho
• Unyango
• Ukucofa uzwane lwakho
• Ugqirha kunye nokhetho lonyango olongezelelweyo
• Ukuchacha
• Imbonakalo
• Iingcebiso zokuchacha
• Izihlangu
• Umkhenkce nokuphakama
• Thatha kancinci

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ngaba kukuhluza okanye ikhefu?

Ukuba ukhe wakhuhla inzwane yakho kanzima, iintlungu ezikhawulezileyo, ezibuhlungu zinokukushiya uzibuza ukuba ingaba uzwane lwakho lwaphukile na. Kwiimeko ezininzi, ukwenzakala komoya kuya kuba sisiporho. Oku kubuhlungu, kodwa kuthetha ukuba ithambo ngokwalo lisahleli.

Ukuba ubhontsi wethambo uqhekeka kwisiqwenga esinye okanye nangaphezulu, ke unenzwane eyaphukileyo.

Ukufunda ukuqonda iimpawu kunye nonyango lwenzwane eyaphukileyo kubalulekile. Ukuba inzwane eyaphukileyo ishiywe inganyangwa, inokukhokelela kwiingxaki ezinokuchaphazela amandla akho okuhamba nokubaleka. Ukuphathwa kakubi kweenzwane ezaphukileyo kunokukushiya kwiintlungu ezininzi.

Iimpawu

Ukuqaqanjelwa yintlungu kuzwane luphawu lokuqala lokuba inokwaphuka. Unokuva nokuba ukophuka kwethambo ngexesha lokwenzakala. Ithambo elaphukileyo, ekwabizwa ngokuba kukwaphuka, kunokubangela nokudumba ngexesha lokuphumla.

Ukuba uphukile uzwane lwakho, ulusu kufutshane nokwenzakala lunokubonakala ngathi lonakele okanye utshintshe umbala okwexeshana. Kwakhona uya kuba nobunzima bokubeka nasiphi na isisindo kuzwane lwakho. Ukuhamba, okanye nokuma nje, kunokuba buhlungu. Ikhefu elibi linokuphazamisa unyawo, olunokubangela ukuba luphumle ngendlela engeyiyo eyendalo.

Ubhontsi otyunyuziweyo akufuneki ubonakale ukhutshiwe. Iya kuhlala idumbile, kodwa iya kuba nokugruzuka okuncinci. Uzwane olomileyo lunokuba buhlungu kangangeentsuku ezininzi, kodwa kufuneka luqale ukuphucula.

Omnye umahluko ophambili phakathi kwekhefu kunye ne-sprain yindawo yeentlungu. Ngokwesiqhelo ikhefu liya kwenzakala kanye apho kuye kwaphuka khona ithambo. Ngomnxeba, iintlungu zinokuviwa kwindawo ngokubanzi ejikeleze uzwane.

Ekuphela kwendlela yokuxela ngokuqinisekileyo ukuba ukonzakala ikhefu okanye isprain kukubona ugqirha wakho. Banokuvavanya inzwane yakho kwaye babone uhlobo lwengozi.

Oonobangela

Oonobangela ababini abaqhelekileyo benzwane eyaphukileyo bayayigungxula ibe yinto enzima okanye ukuba nento enzima emhlabeni. Ukuhamba ngeembadada kungumngcipheko omkhulu, ngakumbi ukuba uhamba ebumnyameni okanye kwindawo engaqhelekanga.

Ukuba uphatha izinto ezinzima ngaphandle kokhuselo olufanelekileyo lweenyawo, ezinje ngeebhutsi ezityebileyo, ukwabasemngciphekweni omkhulu wokophuka uzwane.

Yintoni onokuyilindela xa ubona ugqirha wakho

Iinzwane ezaphukileyo zihlala zifunyaniswa kusetyenziswa iX-reyi. Ukuba iintlungu kunye nokubola akuthomalali emva kweentsuku ezimbalwa, kuya kufuneka ubonane nogqirha wakho.

Iinzwane ezaphukileyo ezingaphilisi kakuhle zingakhokelela kwi-osteoarthritis, imeko ebuhlungu ebangela iintlungu ezingapheliyo kwilungu elinye okanye nangaphezulu.

Ugqirha wakho uya kuvavanya iinzwane zakho aze abuze nembali yakho yonyango. Xelela ugqirha wakho iinkcukacha ezininzi kangangoko unakho malunga nokwenzakala kunye neempawu zakho. Qiniseka ukuba uxelela ugqirha wakho ukuba ubona ilahleko yokuziva okanye ukubetheka kuzwane lwakho. Oku kunokuba luphawu lomonakalo wemithambo-luvo.

Ukuba kukho ithuba lokuba inzwane yaphukile, ugqirha wakho uya kufuna ukufumana enye okanye ngaphezulu ii-X-reyi zezinzwane ezonzakeleyo. Ukufumana imifanekiso evela kwii-engile ezahlukeneyo kubalulekile ukuqonda ubungakanani bekhefu.

Ulwazi oluvela kwiX-reyi luya kunceda ugqirha wakho athathe isigqibo sokuba ngaba utyando luyimfuneko na.

Unyango

Ngamaxesha amaninzi onzwane olophukileyo, akukho nto ingako anokuyenza ugqirha wakho. Ngokuxhomekeke kuwe ukuphumla inzwane yakho kwaye uyigcine izinzile.

Ngaphambi kokuba wazi ukuba iinzwane zakho zaphukile, kuya kufuneka uyikhence inzwane eyonzakeleyo kwaye uyigcine iphakanyisiwe. Unokuthatha iipilisi zentlungu, njenge-acetaminophen (iTylenol), ibuprofen (Advil, Motrin), okanye naproxen (Aleve).

Ukuba wenza utyando ukulungisa inzwane, ugqirha wakho unokukunika amayeza eentlungu aqine.

Ukucofa uzwane lwakho

Unyango oluqhelekileyo lwenzwane eyaphukileyo lubizwa ngokuba yi "buddy taping." Oku kubandakanya ukuthatha inzwane eyaphukileyo kwaye uyikhusele ngononophelo kuzwane ecaleni kwayo ngetheyiphu yezonyango. Ngokwesiqhelo, iphedi yokwaleka ibekwa phakathi kweenzwane ukunqanda ukucaphuka kolusu.

Uzwane olungophukanga lusetyenziswa njengesiqhekeza ukunceda ukugcina inzwane eyaphukileyo ingashukumi kakhulu. Ngokucofa ubhontsi ophukileyo kummelwane wakhe, unika uzwane olonzakeleyo inkxaso eyifunayo ukuqala ukuphola.

Ugqirha kunye nokhetho lonyango olongezelelweyo

Ikhefu elibi kakhulu linokufuna unyango olongezelelekileyo. Ukuba unamaqhekeza ethambo afuna ukuphilisa, ukupeyinta akunakwanela.

Unokucetyiswa ukuba unxibe isamente. Oku kunceda ukugcina uzwane olonzakeleyo luzinzile ngelixa unika unyawo lwakho inkxaso eyaneleyo yokunciphisa ezinye zeentlungu onokuthi ube nazo xa uhamba.

Kwiimeko ezinzima kakhulu, utyando lunokufuneka ukuseta kwakhona amathambo okanye amathambo aqhekekileyo. Ugqirha ngamanye amaxesha unokufaka isikhonkwane okanye isikrufu emathanjeni ukunceda ukuba iphilise ngokufanelekileyo. Ezi ziqwenga zehardware ziya kuhlala kwizwane ngokusisigxina.

Ukuchacha

Iinzwane zakho kungenzeka ukuba zithambile kwaye zidumbile, kwanasemva kweeveki ezimbalwa. Kuya kufuneka uphephe ukubaleka, ukudlala imidlalo, okanye ukuhamba imigama emide kangangenyanga enye ukuya kwezimbini emva kokulimala.

Ixesha lokubuyisela kwimeko yesiqhelo linokuba lide ukuba ikhefu likwezinye zeemetali. Iimetatarsal ngamathambo amade elunyaweni adibanisa ne-phalanges, angamathambo amancinci kwiinzwane.

Ugqirha wakho unokukunika uqikelelo olulungileyo lwexesha lokubuyisela ngokusekwe kubukrakra kunye nendawo yokwenzakala kwakho. Ukuqhekeka kancinci, umzekelo, kufuneka uphilise ngokukhawuleza kunekhefu eliqatha.

Ngomlingisi ohambahambayo, kuya kufuneka ukuba uhambe kwaye uphinde uqalise imisebenzi emininzi engeyiyo eyothusayo kwiveki okanye ezimbini emva kokulimaza uzwane. Intlungu kufuneka inciphe ngokuthe ngcembe ukuba ithambo liphilisa ngokufanelekileyo.

Ukuba uziva nayiphi na intlungu kwinzwane yakho eyaphukileyo, yeka umsebenzi obangela iintlungu kwaye uxelele ugqirha wakho.

Imbonakalo

Isitshixo sesiphumo esihle kukulandela ngengcebiso kagqirha wakho. Funda indlela yokufaka iiteyiphu zakho ngokufanelekileyo ukuze utshintshe itape rhoqo.

Ngononophelo zama ukubeka uxinzelelo ngakumbi kuzwane lwakho olwaphukileyo suku ngalunye ukuze ubone ukuba luchacha njani. Thatha naluphi na uphuculo oluncinci kwintlungu kunye nokuphazamiseka njengeempawu zokuba ukwenzakala kwakho kuyaphola.

Iingcebiso zokuchacha

Nazi izinto onokuzenza ukuphucula ukubuyela kwimeko yesiqhelo.

Izihlangu

Unokufuna okwethutyana isihlangu esikhulu okanye esibanzi ukulungiselela iinyawo zakho ezidumbileyo. Cinga ngokufumana isihlangu esine-hard sole kunye nesisindo esingasindi esiya kubeka uxinzelelo oluncinci kwinzwane eyonzakeleyo, kodwa sisanike inkxaso eninzi.

Izinto zokubopha iVelcro onokuzihlengahlengisa ngokulula zinokunika intuthuzelo eyongezelelweyo.

Umkhenkce nokuphakama

Qhubeka umkhenkce kwaye uphakamise unyawo lwakho ukuba ugqirha uyacebisa. Gquba umkhenkce ngelaphu ukuze ungadibani ngqo nolusu lwakho.

Thatha kancinci

Yenza lula kwimisebenzi yakho, kodwa mamela umzimba wakho. Ukuba uziva ukuba ubeka ubunzima kakhulu okanye uxinzelelo kuzwane, buyela umva. Kungcono ukuba uphinde uchache kwaye uphephe naziphi na izithintelo ezibuhlungu kunokuba ukhawuleze ubuyele kwimisebenzi yakho ngokukhawuleza.