Iintlungu kwicala lonyawo: 5 izizathu kunye nexesha lokuya kugqirha

Umxholo

• 1. Ukudinwa kwezihlunu
• 2. Inyathelo elingalunganga
• 3. Bunion
• 4. I-tendonitis
• 5. Ukukrala
• Uya nini kwagqirha

Ubuhlungu kwicala lonyawo, nokuba ngaphakathi okanye ngaphandle, unokuba noonobangela abaliqela njengokukhathala kwemisipha, iibunions, tendonitis okanye sprain. Kwiimeko ezininzi yintlungu engayi kuhlala ngaphezulu kweentsuku ezimbini kwaye enokuthi inyangwe ekhaya ineepakethe zomkhenkce, ukuphumla nokuphakama konyawo.

Kuyacetyiswa ukukhangela i-physiotherapist kwaye kwimeko yokonzakala okukhulu ugqirha wamathambo kwimeko yobunzima bokubeka unyawo phantsi kunye / okanye ukubakho kwemivumbo. Funda iindlela ezi-6 zokunyanga iintlungu ezinyaweni ekhaya.

1. Ukudinwa kwezihlunu

Le yeyona meko ixhaphakileyo yokubonakala kwentlungu ecaleni konyawo, enokuthi yenzeke kwimeko yokuwa, ukuhamba kwindawo engalinganiyo ixesha elide, ukuqala kokusebenza ngaphandle kokuzolula, izihlangu ezingafanelekanga zomthambo womzimba okanye ukutshintsha kwemikhwa ngesiquphe , ezinje ngokuqala umdlalo omtsha.

Kwenziwe ntoni: Ukuphakamisa unyawo kunceda ekujikelezeni kwegazi eline-oksijini kwaye ngenxa yoko kunciphisa ukungonwabi, ukuphumla kunye neepakethe zomkhenkce kangangemizuzu engama-20 ukuya kwengama-30 amaxesha ama-3 ukuya kwayi-4 ngemini kuyacetyiswa, ungabeka amatye asongelwe ngelaphu ukuze umkhenkce ungaqhakamshelani nolusu. Funda ezinye iingcebiso ezisi-7 malunga nendlela yokulwa nokudinwa kwezihlunu.

2. Inyathelo elingalunganga

Abanye abantu banokuba nenyathelo elingaqhelekanga, kwaye oku kubangela utshintsho ekuhambeni, ukongeza kwintlungu engaphakathi okanye ngaphandle konyawo. Kwinqanaba le-supine, unyawo luthambekele kwicala elingaphandle, ukubeka uxinzelelo kuzwane lokugqibela, esele likwisivakalisi, impembelelo ivela kuzwane lokuqala kwaye inyathelo lijikwe langena kwicala elingaphakathi lonyawo. Eyona nto ifanelekileyo kukuba unenyathelo elingathathi hlangothi apho intshukumisa yokuhamba iqala kwi-instep, ke ifuthe lihanjiswa ngokulinganayo ngaphezulu konyawo.

Kwenziwe ntoni: ukuba kukho iintlungu, iipakethe zomkhenkce kangangemizuzu engama-20 ukuya kwengama-30 amaxesha ama-3 ukuya kwayi-4 yindlela elungileyo yokuthomalalisa iintlungu, ungaze ubeke iqhwa ngqo kulusu. Ukubonana nogqirha wamathambo kunokuba yimfuneko kwiimeko zentlungu eqhubekayo, unyango lunokubandakanya ukunxiba izihlangu ezizodwa okanye i-physiotherapy. Jonga kwakhona indlela yokukhetha isihlangu esifanelekileyo sokubaleka.

3. Bunion

I-bunion kukukhubazeka okubangelwa kukuthambekela kukroba lokuqala kunye / okanye ubhontsi wokugqibela, owenza umnxeba ngaphandle okanye ngaphakathi kweenyawo. Izizathu zayo zahlukile, kwaye zinokuba nezinto zemfuza okanye zemihla ngemihla ezinje ngezihlangu eziqinileyo nezithende eziphakamileyo.

Ukwenziwa kwebunion kuhamba kancinci kwaye kumanqanaba okuqala kunokubonisa iintlungu kumacala eenyawo.

Kwenziwe ntoni: ukuba kukho i-bunion kukho imithambo enokwenziwa, ukongeza ekusetyenzisweni kwezihlangu kunye nezixhobo ezincedisa ekwahlukaniseni iinzwane kunika intuthuzelo kubomi bemihla ngemihla, ukuba ukrokrela ukudumba ngeepakethi zomkhenkce ezingama-20- Imizuzu engama-30 amaxesha ama-4 ngosuku, ngaphandle kokuba umkhenkce uchukumise ulusu ngokuthe ngqo. Jonga kwakhona imithambo emi-4 yemibhinqo kunye nendlela yokunyamekela iinyawo zakho.

4. I-tendonitis

I-tendonitis kwiimeko ezininzi yenziwa kukukhathazeka kwiinyawo ezibangelwa kukuphindaphinda okuphindaphindiweyo okanye izinto ezinempembelelo ephezulu emzimbeni, njengokutsiba ngentambo okanye ukudlala ibhola., intlungu ingaba kwicala elingaphakathi okanye elingaphandle lonyawo.

Ukuchongwa kwe-tendonitis kwenziwa ngohlalutyo lwe-X-ray ngugqirha wamathambo, oya kuthi ngokwahlula kukonzakala kwemisipha kwaye aqalise olona nyango lufanelekileyo.

Kwenziwe ntoni: Kuya kufuneka uphakamise inyawo elonzakeleyo kwaye wenze ipakethe yomkhenkce kangangemizuzu engama-20 ukuya kwengama-30 kangangezihlandlo ezi-3 okanye ezi-4 ngosuku, kodwa ngaphandle kokubeka umkhenkce ngqo kulusu. Ukuba iintlungu kunye nokudumba kuyaqatshelwa emva kokuphumla kubalulekile ukuba uye kugqirha, njengoko ukwenzakala kunokuba kubi.

5. Ukukrala

Ukuqunjelwa luhlobo loxinzelelo oluqhelekileyo eqatheni elinokubangela iintlungu ngaphakathi nangaphandle konyawo, kukuzolula okanye ukuqhekeka kwemisipha okunokwenzeka ngenxa yemisebenzi ephakathi kunye nephakamileyo efana nokutsiba ngentambo okanye ukudlala ibhola, iingozi njengokuwa ngesiquphe okanye ukubethwa ngamandla.

Kwenziwe ntoni: Nyusa inyawo elonzakeleyo kwaye wenze ipakethe yomkhenkce kangangemizuzu engama-20 ukuya kwengama-30 kangangezihlandlo ezi-3 okanye ezi-4 ngemini, ngaphandle komkhenkce ekubeni unxibelelana ngqo nolusu. Ukuba iintlungu zihlala, kuyacetyiswa ukuba kufunwe ugqirha wamathambo kuvavanyo, njengoko umqolo uneedigri ezintathu zokulimala kwaye kufanelekile ukuvavanya isidingo songenelelo lotyando kwezona meko zinzima. Funda ngakumbi malunga ne-ankle sprains, iimpawu kunye nendlela yokunyanga.

Uya nini kwagqirha

Kuyacetyiswa ukuba uye kugqirha xa iimpawu zingaphucuki kwaye unokubona izinto ezifana ne:

• Ubunzima bokubeka unyawo lwakho phantsi okanye ukuhamba;
• Ukubonakala kwamabala amnyama;
• Intlungu enganyamezelekiyo engakhange iphucule emva kokusebenzisa iintlungu;
• Ukudumba;
• Ubukho bolusu kwindawo leyo;

Kubalulekile ukuba uye kugqirha xa ukrokrela ukuba mandundu kweempawu, kuba kwezinye iimeko kuyakufuneka ukuba wenze uvavanyo olunjenge-X-ray ukuze uchonge unobangela wentlungu kwaye uqalise olona nyango lufanelekileyo.