I-5 yeyona ngozi yokulimala kwezemidlalo kunye nento onokuyenza

Umxholo

• 1. Khathaza
• 2. Ukuxinezeleka kwezihlunu
• 3. Ukuguqa ngamadolo
• 4. Ukwahlula
• 5. Ukophuka
• Uya nini kwagqirha

Ukwenza ngokukhawuleza emva kokulimala kwezemidlalo akubalulekanga kuphela ekunciphiseni iintlungu kunye nokubandezeleka, kodwa kuyanceda ukukhusela iingxaki zexesha elide ezivela, kunye nokukhawulezisa ukuchacha kwembaleki.

Ke, ukwazi ukuba zeziphi iingozi ezixhaphake kwezemidlalo kwaye wenzeni kwimeko nganye kubaluleke kakhulu kuye nabani na oziqhelanisa okanye onxibelelana rhoqo nomntu owenza imidlalo.

Izinto ezisemngciphekweni omkhulu wokubangela ukwenzakala kwezemidlalo yilezo zinefuthe elikhulu, njengebhola ekhatywayo, ibhola yesandla okanye umbhoxo.

1. Khathaza

Ukutsala kwenzeka xa ubeka unyawo lwakho ngendlela engeyiyo kwaye, ke, kuqhelekile xa ubaleka, umzekelo. Ngexesha lokurhabaxa, kwenzeka ntoni kukuba iqatha lijijike ngendlela ebaxiweyo, ibangele ukuba iigaments kummandla wolule ngokugqithileyo, kwaye zinokuphelisa ukwaphuka.

Olu hlobo lokonzakala lubangela iintlungu eziqatha kuloo ndawo, zikhokelela kuphuhliso lokudumba okugqithisileyo kweqatha kwaye, ngenxa yoko, umntu unokuba nobunzima bokuhamba. Ngokwesiqhelo, ezi mpawu ziyaphucuka kwiintsuku ezimbalwa, kodwa ukuba zihlala okanye ziba mbi, kuyacetyiswa ukuba uye esibhedlele.

Kwenziwe ntoni: into yokuqala ekufuneka uyenzile kukufaka isithsaba esibandayo ngaphezulu kwendawo, ukuzama ukulawula ukudumba kunye nokunciphisa iintlungu. Ingqele kufuneka ifakwe amaxesha amaninzi kwiiyure zokuqala ezingama-48, kangangemizuzu eli-15 ukuya kwengama-20. Ukongeza, kuya kufuneka unqumle unyawo ngebhanti e-elastic kwaye ugcine ukuphumla de iimpawu ziphuculwe, ngokufanelekileyo unyawo luphakanyisiwe. Bona iinkcukacha ezithe kratya malunga nendlela yokuphatha imeko ekhaya.

2. Ukuxinezeleka kwezihlunu

Ubunzima bemisipha, okanye ukolula, kuvela xa isihlunu solule kakhulu, sibangela ukugqabhuka kwemisonto ethile yemisipha, ngakumbi kwindibaniselwano phakathi kwesihlunu kunye nethenda. Ukongeza, uxinzelelo luqhelekile kubantu abalungiselela ubuntshatsheli obubalulekileyo okanye umdlalo, sele yenzekile ingakumbi ngexesha okanye emva kwemizamo emikhulu yomzimba.

Ukolula kunokwenzeka nakubantu abadala okanye kubantu abaphindaphindayo kwaye bahlala benesifo se-tendonitis.

Kwenziwe ntoni: faka umkhenkce kwindawo yeentlungu kangangemizuzu eli-15 ukuya kwengama-20, rhoqo emva kweeyure ezimbini, kwiintsuku ezimbini zokuqala. Ukongeza, umlenze kufuneka unganyanzeliswa kwaye uphakame ngaphezulu kwenqanaba lentliziyo. Bona ngakumbi malunga nokunyanga uxinzelelo lwemisipha.

3. Ukuguqa ngamadolo

I-Knee sprain yenye yezona nzakala zokulimala kwezemidlalo, ezenzeka ngenxa yokubetha emadolweni okanye nakuphi na ukuhamba okungxamisekileyo okubangela ukolulwa okugqithisileyo kwemigudu yamadolo.

Kwezi meko, iimpawu zibandakanya iintlungu zamadolo, ukudumba kunye nobunzima bokugoba idolo okanye ukuxhasa ubunzima bomzimba emlenzeni. Ukongeza, ukuba ukubetha kunamandla kakhulu, kunokubakho ukugqabhuka kwemisipha, enokubangela ukuba kuqhekeke idolo kancinci.

Kwenziwe ntoni: kubaluleke kakhulu ukunqanda ukubeka ubunzima emadolweni achaphazelekayo kwaye, ke, umntu kufuneka aphumle ngomlenze ophakanyisiweyo. Ukongeza, ukusetyenziswa kokucinezelwa okubandayo kubaluleke kakhulu, kwaye kufanele ukuba kufakwe imizuzu engama-20 rhoqo emva kweeyure ezi-2 kwiiyure ezingama-48 zokuqala. Kwiimeko zentlungu ebaluleke kakhulu kubalulekile ukuba ubonane nogqirha, ukuvavanya ukuba ngaba kukho ukugqabhuka kwemisipha kunye nokuqala unyango olufanelekileyo, olunokwenziwa kuphela xa kuthomalalisa iintlungu okanye kufuneke kwenziwe utyando.

Qonda ngcono ukuba kutheni kwenzeka amadolo kwaye loluphi unyango olunokufuneka.

4. Ukwahlula

Ukwahlukana kwenzeka xa ithambo liphuma edibeneyo ngenxa yokubethwa ngamandla okanye ukuwa, kubangela iintlungu eziqatha kwilungu, ukudumba kunye nobunzima ekuhambiseni ilungu elichaphazelekayo. Ukususwa kuninzi rhoqo ebantwaneni kwaye kunokwenzeka naphina, ngakumbi egxalabeni, engqinibeni, ezinzwaneni, emadolweni, emaqatheni nasezinyaweni.

Kwenziwe ntoni: inyathelo lokuqala kukuzama ukukhubaza ilungu kwindawo efanelekileyo. Ukwenza oku, i-tipole ingasetyenziswa, umzekelo, ukuthintela ukudibana kokuhamba. Emva koko, umkhenkce kufuneka ufakwe kwindawo edibeneyo ukunqanda ukudumba kunye nokubiza i-ambulensi, ukubiza i-192, okanye ukuya esibhedlele, ukuze ithambo libuyiselwe kwindawo yalo yokuqala.

Kwimeko apho ungazami ukubeka ithambo kwilungu ngaphandle kokubakho kwengcali yezempilo, njengoko inokubangela ukonzakala kwithenda. Bona ezinye iinkcukacha malunga nokususwa kunye nokwenza ntoni.

5. Ukophuka

Ukuqhekeka kwenzeka xa kukho ukungabikho komphezulu wethambo. Nangona uninzi lokophuka kulula ukuluchonga, kuba kuqhelekile ukuba iintlungu zikhatshwa kukudumba kunye nokuguquluka kwelungu elichaphazelekayo, ezinye, ezaziwa njengezingaphelelanga, kunzima ukuzibona kwaye kunokubangela iintlungu kuphela kwisiza sethambo.

Jonga indlela yokuchonga ngokuchanekileyo imiqondiso kunye neempawu zophuka.

Kwenziwe ntoni: Nanini na xa kukrokrelwa ulwaphulo, kubaluleke kakhulu ukukhupha umlenze ochaphazelekayo kwaye uye esibhedlele ukuze ufumane i-X-ray kwaye uqalise unyango olufanelekileyo, oluphantse luhlala luhlala nelungu kumlingisi.

Uya nini kwagqirha

Emva kwalo naluphi na uhlobo lokulimala kwezemidlalo kubaluleke kakhulu ukubona ugqirha, ngakumbi ukuba iimpawu aziphucuki emva kweeyure ezingama-48 okanye ukuba kukho naluphi na uhlobo lokuthintelwa okanye ukukhubazeka. Ngale ndlela, ugqirha uya kuba nakho ukwenza uhlalutyo oluneenkcukacha zomzimba, uku-odola iimviwo njenge-X-ray kwaye aqalise unyango olufanelekileyo, ukuba kukho imfuneko.

Ukongeza, nokuba unyango oluthile alunyanzelekanga, ugqirha unokuyalela ukuba kusetyenziswe iipilisi zokuthomalalisa okanye zokuthomalalisa iintlungu, ukunciphisa iimpawu kunye nokukhawulezisa ukuchacha.