Ungayinyanga njani idolo emva kokubaleka

Umxholo

• 1. Sebenzisa irola yokuzibamba
• 2. Thwala umkhenkce edolweni
• 3. Nxiba izihlangu ezibalekayo
• 4. Nxiba ukujija idolo
• 5. Ngaba ukukhanya kuyolula kabini ngemini
• 6. Ukuthatha iipilisi zeentlungu kunye nezidambisi
• 7. Yitya yonke imihla ukutya okuchasayo
• 8. Phumla

Ukunyanga iintlungu emadolweni emva kokubaleka kunokuba yimfuneko ukufaka ioyile yokuthintela ukudumba, enje nge-Diclofenac okanye i-Ibuprofen, thambisa ii-compresses ezibandayo okanye, ukuba kukho imfuneko, yitshintshe uqeqesho ngokuhamba de iintlungu ziphele.

Ngokubanzi, iintlungu zedolo luphawu olunokuthi luvele ngenxa ye-Iliotibial Band Friction Syndrome, eyaziwa ngokuba yi-SABI, edla ngokubonakala kubantu abaleka yonke imihla kwaye ibonakaliswa ziintlungu ecaleni kwedolo.

Nangona kunjalo, iintlungu emva kokubaleka zinokuvela ngenxa yeengxaki ezinje ngokunxiba ngokudibeneyo okanye i-tendonitis, kwaye xa iintlungu zingahambi emva kweveki okanye zanda ngokuthe ngcembe kuyacetyiswa ukuba uyeke ukusebenza kwaye ubone ugqirha wamathambo okanye i-physiotherapist ukuchonga unobangela wedolo. , kwaye kunokuba yimfuneko ukwenza uvavanyo lokuqonda isifo, njengee-x-reyi okanye i-computed tomography. Bona ngakumbi malunga neentlungu zedolo.

Ke, ezinye iindlela ezinokunceda ekunciphiseni iintlungu emva kokusebenza zibandakanya:

1. Sebenzisa irola yokuzibamba

Isondo le-foam yokuzihlikihla ngokwakho, ekwabizwa ngokuba yi igwebu roller, kulunge kakhulu ukulwa iintlungu emadolweni, kumathole, kwi-quadriceps nasemqolo. Kufuneka ubeke i-roller phantsi kwaye uyiyeke idlule ngaphezulu kwendawo ebuhlungu imizuzu emi-5 ukuya kweli-10. Into efanelekileyo kukuba nomqolo omkhulu, malunga ne-30 cm eqinile kakhulu ukuze ukwazi ukuxhasa ubunzima bomzimba wakho, kuba kuya kufuneka ugcine ubunzima bomzimba ngaphezulu kuluhlu.

2. Thwala umkhenkce edolweni

Kwimeko yentlungu emva kokubaleka, ingcinezelo ebandayo okanye iqhwa linokusetyenziswa edolweni, ngakumbi xa lidumbile kwaye libomvu, njengoko kunceda ukunciphisa iintlungu kunye nokudumba.

Kwezi meko, kunyanzelekile ukuba umkhenkce usebenze kangangemizuzu eli-15, usebenzisa amaxesha ama-2 ngemini, kwaye esinye sezicelo kufuneka silunge kanye emva komdyarho. Kukwabalulekile ukubeka ilaphu elibhityileyo phantsi komkhenkce ukuthintela ukutsha kolusu, okunokuba yingxowa yemifuno ekhenkcezisiweyo, iityhubhu zomkhenkce ezivela kwisikhenkcisi okanye iingxowa ezithile zamanzi abandayo ezinokuthengwa ekhemesti.

Ukongeza, emva kokufaka umkhenkce, kunokwenziwa umthambo wamadolo omncinci, uhambisa ithambo elijikelezayo ledolo ngapha nangapha kangangemizuzu emi-3 ukuya kwemi-5.

3. Nxiba izihlangu ezibalekayo

Kubalulekile ukuba unxibe izihlangu ezifanelekileyo zokubaleka nanini na uqeqesho, njengoko zilungiselela iinyawo ngcono kwaye zinciphise amathuba okonzakala. Ngaphandle koqeqesho, kuya kufuneka unxibe izihlangu ezikhululekileyo ezikuvumela ukuba uxhase iinyawo zakho kakuhle, ke kuya kufuneka ube wedwa werabha enobude obungaphezu kwe-2.5 cm. Ukongeza, ukuba kunokwenzeka, umntu unokukhetha ukubaleka kwiindlela zomhlaba, kuba ifuthe emadolweni lincinci. Jonga isicwangciso esipheleleyo sokubaleka i-5 kunye ne-10 km ngokuthe ngcembe kwaye ngaphandle kokulimala.

4. Nxiba ukujija idolo

Ngokubanzi, ukubeka ibhendi yelastiki edolweni imini yonke kuyanceda ukuyiphelisa kwaye kunciphise iintlungu, njengoko umntu oxineneyo ekhuthaza imvakalelo yokuqina kunye nentuthuzelo. Ukongeza, ukubaleka ngedolo eboshiweyo kunokunciphisa iintlungu.

5. Ngaba ukukhanya kuyolula kabini ngemini

Xa iintlungu zivela emadolweni ngexesha lokubaleka okanye emva nje kokugqiba, umntu kufuneka azolule ngobunono, agobe umlenze ngasemva kwaye abambe ngesandla esinye okanye ahlale esitulweni iinyawo zakhe zombini emgangathweni kwaye ethe chu umlenze kunye nedolo elichaphazelekayo, malunga namaxesha ali-10, ephinda iiseti ezi-3.

6. Ukuthatha iipilisi zeentlungu kunye nezidambisi

Intlungu yamadolo emva kokusebenza inokuhla emva kokuthatha i-analgesic, njengeParacetamol, okanye ukusebenzisa ioyile yokulwa nokudumba, njengeCataflan qho kwiiyure ezisi-8. Nangona kunjalo, ukusetyenziswa kwayo kufuneka kwenziwe kuphela emva kwengcebiso kagqirha okanye wamathambo.

Ukongeza, kwezinye iimeko, ezinje ngokulimala kwe-ligament, kunokuba yimfuneko ukuba kwenziwe utyando emadolweni, ukubeka iprosthesis, umzekelo.

7. Yitya yonke imihla ukutya okuchasayo

Ukutya okunokukunceda ukuba ubuye kwiintlungu emva kokubaleka kubandakanya igalikhi, ityhuna, ijinja, iturmeric, isalmon, imbewu ye-chia, amathontsi eoyile efunekayo yesage okanye irosemary, kuba baneempawu ezichasayo.

8. Phumla

Xa iintlungu zamadolo zinzima emva kokubaleka, umntu kufuneka aphephe ukwenza iinzame ezinzulu, ezinje ngokungatsiba, ukunyathela okanye ukuhamba ngokukhawuleza ukuze ungonyusi iintlungu kwaye uyenze mandundu ingxaki.

Ukunceda ukudambisa iintlungu emva kokubaleka, ungalala esofeni okanye ebhedini kwaye uxhase iinyawo zakho ngokubeka umqamelo phantsi kwamadolo akho, njengoko ukuphumla ubuncinci imizuzu engama-20 kunceda ukunciphisa ukudumba nokudumba.

Jonga ezinye iingcebiso zokunciphisa iintlungu zedolo kule vidiyo ilandelayo: