Iingcebiso zonyango kwi-Ankle yakho ehlanjululweyo

Umxholo

• Ngaba kufanelekile ukuba ndisebenzise iRICE yokuqaqamba kwamanqatha?
• Ukuphumla okanye umsebenzi?
• Umkhenkce okanye ubushushu?
• Uxinzelelo
• Ukuphakama
• Iyeza ezichasayo
• Ukuzivocavoca kweqatha kunye nokuzolula emva komqolo
• I-Ankle anatomy
• Ukunyamekela iqatha lakho ixesha elide

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

Kwenzeka ntoni xa ‘uqengqa’ iqatha lakho?

Amaqatha atyabukile yinto eqhelekileyo yokwenzakala. Zenzeka ukuba iqatha lakho lingena ngaphakathi okanye ngaphandle ngesiquphe. Le ntshukumo ngequbuliso ibangela iqatha leqatha ukuba liphume endaweni.

Umqolo wangaphakathi wamaqatha ubizwa ngokuba kukuphambana. Olu hlobo lokulimala luchaphazela iigaments kunye neetoni ecaleni kwangaphakathi kweqatha. Ezi tendons zikwanceda ukuxhasa i-arch yonyawo.

Uluhlu lwangaphandle lwamaqatha lubizwa ngokuba yi-inversion sprain. I-inversion sprains ichaphazela i-ankle ligaments zangaphandle.

IiLigaments zomelele, zizicubu ezinemicu edibanisa amathambo amaqatha kumathambo omlenze. Zombini i-eversion kunye ne-inversion sprains zibangela ukuba i-ankle's ligaments yolule okanye ikrazule. Oku kubangela amanqanaba ahlukeneyo entlungu kunye nokudumba.

Izizathu zokubona ugqirha wakho kwiqatha elityheliweyo zibandakanya:

• intlungu egqithisileyo
• imilo engaqhelekanga
• ukudumba kakhulu
• ukungakwazi ukuhamba ngaphezu kwamanyathelo ambalwa
• Uluhlu olulinganiselweyo lokuhamba

Ngaba kufanelekile ukuba ndisebenzise iRICE yokuqaqamba kwamanqatha?

Indlela omele uyiphathe ngayo i-ankle yakho ehlanjululweyo ixhomekeke kubukhulu bokwenzakala.

I-sprains emnene inokunyangwa ekhaya. Indlela yesiqhelo yeRICE (ukuphumla, umkhenkce, uxinzelelo, ukuphakama) yayikhe yathathelwa ingqalelo njengezamile kwaye iyinyani. Kodwa ayinakuhlala iyindlela yakho ekhawulezayo yokubuyela kwimeko yesiqhelo.

Ezinye iingcali, kubandakanya uGqirha uGabe Mirkin, igqwetha langaphambili le-RICE kwaye wahlonitshwa ngokuqamba isifinyezo, baphinde bavavanya isibonelelo sokuphumla ngaphezulu kokuzilolonga kunye nesidingo sokukhenkceza iqatha.

I-PRICE sesinye isifinyezo sendlela yokulawula ukwenzakala okunje nge-sprains kwaye ngokulula siqaqambisa isicwangciso sokukhusela ilungu lakho elonzakeleyo kunye nokuphumla, umkhenkce, uxinzelelo kunye nokuphakama. Icebisa ukukhusela okanye ukugcina indawo eyonzakeleyo isekhona kwimizuzu yokuqala, iiyure, kunye nomhla wokulimala.

Thenga uxinzelelo kunye neebhanti ezithambileyo zamaqatha online apha.

Ukuphumla okanye umsebenzi?

Ngokuka, umthambo omnci unokunceda ukukhawulezisa ukubuyisa emva kokuphumla kangangesuku olunye okanye ezimbini. Isiteyitimenti sokuma esipapashwe nguMbutho wabaQeqeshi beSizwe bezeMidlalo (NATA) sibonise ukuba umthambo olungeleleneyo ulungele ukuhamba kwegazi kwaye kuyanceda ukukhawulezisa ukuphilisa. Ukuzivocavoca okuqinisa imisipha kumathole kunye neqatha kunokuba luncedo ekuphuculeni ibhalansi kunye nozinzo, ukunciphisa umngcipheko wokubuyiselwa kwakhona.

Ukuphononongwa ngokuchanekileyo okugqityiweyo ngabaphandi bafumanisa ukuba ukukhupha i-ankle edibeneyo kunye ne-brace kwiintsuku ezili-10 kunokunceda ukunciphisa ukuvuvukala kunye nentlungu. Baye bafumanisa ukuba ukuthintela ngokupheleleyo ukwenzakala ngaphezulu kweeveki ezine kunokubangela ukuba iimpawu zibe mandundu kwaye zichaphazele ukubuyiswa kakubi.

Qala ngokwenza umthambo omnene. Musa ukuqhubeka nalo naluphi na umthambo obonakala uzandisa iimpawu zakho. Thetha nogqirha wakho okanye ugqirha ngokwasemzimbeni malunga neentlobo zokuzilolonga ezinokuba luncedo kuwe.

Umkhenkce okanye ubushushu?

Isiteyitimenti sesikhundla seNATA sikwaphawule ukuba ubulumko obuqhelekileyo malunga nokuqhekeka komkhenkce akusekelwanga kuphando olunzulu. Kwi-flipside, uphando oluxeliweyo kwimicimbi ye-2012 yeJenali yoQeqesho lwezeMidlalo alufumananga datha yaneleyo yokuthetha ukuba icing a sprain has zero zero.

Konke ukwenzakala kwahlukile, kwaye iRICE isacetyiswa ngokubanzi, nkqu yiNATA. Ukuba icing iqatha lakho eliqhekekileyo libonelela ngoncedo, yenze.

Sebenzisa ipakethe yomkhenkce kangangemizuzu eli-15 ukuya kwengama-20 rhoqo emva kweeyure ezimbini ukuya kwezintathu kwiiyure zokuqala ezingama-72. Oku akunakulunga kubantu abaneemeko zempilo, ezinje ngeswekile, ukonakala kwenkqubo yemithambo-luvo (peripheral neuropathy), okanye isifo semithambo.

Sukuyiumkhenkce iqatha lakho ngaphezulu kwemizuzu engama-20 ngexesha. Okungakumbi akulingani ngcono kwimeko yokusebenzisa umkhenkce.

Uxinzelelo

Ukucinezelwa kunceda ukunciphisa ukudumba kunye nokubonelela ngozinzo eqatheni lakho ngokulukhupha. Kuya kufuneka ufake uxinzelelo lwebandage kwakamsinya nje ukuba kwenzeke isihlunu. Bopha iqatha lakho ngebhandeji elisikiweyo, njengebhanti ye-ACE, kwaye uyiyeke iiyure ezingama-48 ukuya kwezingama-72. Bopha ibhandeji kakuhle, kodwa hayi ngokuqinileyo.

Ukuphakama

Ukuphakamisa unyawo lwakho ngaphezulu kwesinqe sakho okanye intliziyo kunciphisa ukudumba ngokukhuthaza ukupheliswa kolwelo olugqithisileyo. Gcina unyawo lwakho kwindawo ephakamileyo kangangoko kunokwenzeka, ngakumbi kwiintsuku zokuqala.

Iyeza ezichasayo

Izidakamizwa ezichasayo ezichasayo (i-NSAID) zinokusebenza kakuhle xa uzisebenzisa ngefestile yeeyure ezingama-48 emva kokuba ukrunekile iqatha.

Ngelixa iipilisi ezinje nge-ibuprofen (i-Advil, i-Motrin IB) okanye i-naproxen (i-Aleve) inokuba lunyango lokuqala lokuchasana nokuza kuthi gqi engqondweni, kukwakho nezinye izinto onokukhetha kuzo onokuzihlikihla okanye uzitshize ngokuthe ngqo kwindawo yeentlungu kunye nokudumba. Ii-NSAID zezihloko zinokusebenza ngokuchanekileyo njengee-NSAID ozithatha ngomlomo. Iigels ze-NSAID zinokuba lukhetho olufanelekileyo ukuba uhlala ufumana iziphumo ebezingalindelekanga ezivela kwiipilisi ze-NSAID, njengesisu esibuhlungu.

Thenga iikhrimu ezithandwayo ze-NSAID, iigel, kunye nokufafaza kwi-Intanethi apha.

Ukuzivocavoca kweqatha kunye nokuzolula emva komqolo

Ukuzilolonga okuthile kunokuvuselela iqatha lakho. Ugqirha wakho okanye ugqirha womzimba unokucebisa uthotho lweentshukumo eziyilelwe ukubuyisela amandla kuloo ndawo ukuze uphephe ukubakho kwexesha elizayo.

Ibhalansi kunye noqeqesho lokuzinza, kunye nolwandiso olwenzelwe ukuphucula ukuguquguquka kunye noluhlu lokuhamba, ziluncedo ngakumbi. Ngokukhawuleza ukwazi ukuqala ukusebenzisa unyawo lwakho, ngcono. Oku kuya kunceda ukukhuthaza ukuphilisa. Kodwa musa ukuyibaxa!

Nazi iindlela ezimbalwa zokuzilolonga ukuzama xa ukwazi:

• Hamba, nokuba kunye okanye ngaphandle kweentonga.
• Landelela oonobumba ngonzwane lwakho. Oku kukhuthaza intshukumo yamaqatha macala onke.
• Yima ngomlenze omnye imizuzwana engama-25 ukuya kumzuzu omnye ukuphucula amandla.
• Hlala esitulweni unyawo lomlenze ochaphazelekayo luthe tyaba phantsi. Hambisa idolo ngapha nangapha ngelixa ugcina unyawo lwakho luthe tyaba. Yenza oku imizuzu emibini ukuya kwemithathu.
• Yolula ithole lakho ngokubeka izandla zakho phezu kodonga uze ubeke umlenze owenzakeleyo emva kwakho. Yolula umlenze kwaye ubambe imizuzwana engama-25. Yenza oku kabini okanye kane.

Unokuthetha nogqirha wakho okanye ugqirha ngokwasemzimbeni malunga nokusebenzisa amaqela okuxhathisa kwimithambo nokuzilolonga kwakho.

I-Ankle anatomy

Iqatha lakho lenzelwe ngokukodwa ukuxhasa ubunzima bomzimba wakho - amaxesha amaninzi ngaphezulu-xa uhamba, ubaleka, kwaye uzibandakanya kwimisebenzi yemihla ngemihla.

Iqatha lakho lenziwe:

• izihlunu
• imithambo-luvo
• amathambo, agqunywe yintlala
• amalungu
• iigaments
• imisipha
• ivazi yegazi

Ilungu leqatha lenziwa ngamathambo amathathu. Isebenza njengehenjisi ukuvumela unyawo lwakho ukuba luhambe ngokulula kuwo onke amacala. La mathambo abizwa ngokuba:

• i-talus (ithambo le-ankle)
• i-tibia (ithambo le-shin)
• i-fibula (ithambo elincinci elidibanisa iqatha emadolweni)

Iigigants zidibanisa amathambo omnye komnye, zibambe kunye. Kukho imithambo emithathu ngaphandle (indawo esecaleni) yeqatha. Ingaphakathi (indawo ye-medial) yeqatha equlathe i-deltoid ligament. Imigudu emininzi ikwaxhasa umlenze ongezantsi apho udibana khona neqatha.

Iitendon zidibanisa izihlunu emathanjeni. Olona thambo lwamaqatha lwaziwayo kakhulu zii-Achilles. Kwiqatha, imisipha iyanceda ukugcina uzinzo kunye namandla.

Izihlunu zomlenze ongezantsi zibalulekile nazo. Basebenza ukuxhasa umsebenzi weqatha kunye nokukwazi ukuhamba. Ukubeka imeko, ukolula, kunye nokomeleza le misipha kunye nezihlunu ezixhasa i-ankle yakho kunokunceda ukugcina amaqatha akho esempilweni kwaye azinzile.

Ukunyamekela iqatha lakho ixesha elide

Iqatha eliqhekekileyo linokwenzeka nakubani na, kodwa zininzi izinto onokuzenza ukukhathalela amaqatha akho ixesha elide kunye nokukhawulezisa ukubuyisa:

• Kuphephe izihlangu ezenza iqatha lakho lingazinzi, ezinje ngezithende eziphakamileyo.
• Yolula ngaphambi nasemva kokwenza umthambo.
• Yolula iqatha lakho kunye nemilenze rhoqo.
• Qhubeka nemithambo eyenzelwe ukomeleza iqatha lakho.