Yintoni iNgxabano ngaphakathi, kwaye inyangwa njani?

Umxholo

• Yintoni ukugruzuka ngaphakathi?
• Ziintoni iimpawu?
• Ibangelwa yintoni?
• Imilenze
• Isisu okanye isisu
• Umqolo okanye intambo yomqolo
• Intloko kunye nengqondo
• Iphathwa njani?
• Imilenze
• Isisu okanye indawo esiswini
• Umqolo okanye intambo yomqolo
• Intloko kunye nengqondo
• Yintoni imbonakalo?

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

Yintoni ukugruzuka ngaphakathi?

Ukutyumka, okwabizwa ngokuba kukudibana, kwenzeka xa ukwenzakala kuqhekeza imithambo yegazi phantsi kolusu lwakho. Oku kubangela ukuba igazi livuzise kwisicwili esingaphantsi kolusu lwakho, kukhokelela kwindawo ebonakalayo eblowu-mnyama.

Ukongeza ekubonakaleni nje phantsi kolusu lwakho, imivumbo inokukhula nakwizicubu zomzimba wakho. Ukutyumka ngaphakathi kwenzeka kwiimisipha zemilenze kunye nasemva. Inokwenzeka nakwizitho zangaphakathi, ezinje ngesibindi kunye nodaka.

Funda ukuze ufumane okungakumbi malunga neempawu, oonobangela, kunye nonyango.

Ziintoni iimpawu?

Iimpawu zokutyumka ngaphakathi zinokubandakanya:

• iintlungu kunye nokuthantamisa kwingingqi yokwenzakala
• ukutyumza phantsi kolusu lwendawo eyenzakeleyo, kwezinye iimeko
• Uluhlu olulinganiselweyo lokuhamba kumalungu ajikelezileyo (ukubetha kwemisipha)
• ihemmatoma, ichibi legazi eliqokelela kwindawo eyenzakeleyo
• igazi kumchamo (ukukrala kwezintso)

Funa unyango ngokukhawuleza ukuba uyazibona ezi mpawu zilandelayo. Banokubonisa ukopha ngaphakathi okanye ukothuka okukhulu:

• iimpawu ezingangcoliyo okanye eziya zisiba mbi
• Umkhuhlane we-100.4 ° F (38 ° C) okanye ngaphezulu
• intlungu, ukuphazamiseka, okanye ubuthathaka kwelinye okanye kwimilenze yomibini (ukubetha emva)
• isicaphucaphu okanye ukugabha
• ukubetha ngokukhawuleza
• ulusu oluthuthu
• ukuphefumla nzulu
• isiyezi okanye isiqaqa
• ukudideka

Ibangelwa yintoni?

Ukutyumka ngaphakathi kwenzeka ngeendlela ezininzi, ngesiqhelo ngengozi okanye ngolunye uhlobo loxinzelelo olubuhlungu.

Imilenze

Ukuqhawuka kwimilenze kuyinto eqhelekileyo kubantu abadlala imidlalo. Ukubetha ngokuthe ngqo okanye ukuwa kubangela ukwenzakala. Xa ukwenzakala kwenzeka, izihlunu zomlenze wakho ziyaxineka kwaye zityunyuzwe ngendlela engaqhelekanga.

Ukutyumza imilenze kuhlala kwenzeka kwimisipha ye-quadriceps ngaphambili kwethanga lakho, indawo enokuthi ihambelane ngqo nokubetha.

Isisu okanye isisu

Ukuqunjelwa esiswini sakho okanye kwindawo esiswini kubangelwa ngu:

• ngqo ukubetha kwisisu sakho
• ukuwa apho wenzakalayo okanye umhlaba esiswini sakho
• iingozi, ezinjengeengozi yemoto

Umonzakalo wenzakalo ubangela ukuba imithambo yegazi kwizicubu ezichaphazelekayo ivuleke. Oku kukhokelela ekugruzukeni.

Umqolo okanye intambo yomqolo

Ngokufana nokutyumza isisu okanye indawo esiswini, ukutyumka umqolo okanye intambo yomqolo kunokwenzeka kwimeko yokuwa, ingozi, okanye ukwenzakala. Ukuthuthuzela kwenzeka ngesiqhelo xa indawo yangasemva icinezelwe ngenxa yengozi okanye yokwenzakala.

Intloko kunye nengqondo

Ukutyunyuzwa kwengqondo kunokwenzeka ngenxa yentloko okanye ukwenzakala kwe-whiplash, rhoqo xa kusenzeka ingozi yemoto.

Ukuhlambalaza kunokwenzeka ngento ebizwa ngokuba kukulimala kokubambana. Ukuqunjelwa kokuqala, okubizwa ngokuba kukudibana, kwenzeka kwindawo yomothuko. Njengoko ingqondo ikhutshiwe kukonzakala, inokubetha ukakayi kwaye ibangele omnye umvumbo, obizwa ngokuba yi-contrecoup.

Iphathwa njani?

Unyango lokutyunyuzwa kwangaphakathi lunokubakho ngokukodwa, kuxhomekeke kwindawo kunye nobunzima bokutyumka.

Imilenze

Unyango lokutyunyuzwa emlenzeni kubandakanya ukulandela ifomula yeRICE:

• Phumla. Ziphephe ezinye izinto ezinzima.
• Umkhenkce. Faka umkhenkce kwindawo echaphazelekayo kangangemizuzu eli-10 ukuya kwengama-30 ngexesha.
• Uxinzelelo. Sebenzisa ukugoba okuthambileyo, njengebhanti ye-ACE, ukunyanzela indawo eyonzakeleyo.
• Ukuphakama. Phakamisa indawo eyonzakeleyo ngaphezulu kwenqanaba lentliziyo.

Kwiimeko zokugruzuka okuqatha apho ungeke ubeke ubunzima emlenzeni owenzakeleyo, ungadinga iintonga de ukulimala kuphole ngokwaneleyo. Ugqirha wakho unokucebisa ukuba uthathe amayeza okuphelisa iintlungu, ezinje nge-ibuprofen (Advil).

Gwema ukusebenzisa ubushushu kunye nokuthambisa indawo echaphazelekayo ngelixa iphilisa.

Ngaphambi kokuba wandise inqanaba lomsebenzi wakho, kuya kufuneka uvuselele indawo eyonzakeleyo. Oku kungathatha iiveki ezininzi, kuxhomekeke kubungakanani bokwenzakala kwakho. Amanyathelo okuqala abandakanya ukolula imithambo ukukunceda uphinde ufumane uluhlu lwakho lokuhamba kwindawo echaphazelekayo.

Emva koko, ugqirha wakho uya kukunika zombini iindlela zokuqinisa kunye nokuphakamisa ubunzima ukukunceda ubuyele kumandla akho apheleleyo kunye nonyamezelo.

Isisu okanye indawo esiswini

Unyango lokutyunyuzwa kwindawo yesisu luxhomekeke kwindawo zombini kunye nokuba wenzakalise kangakanani ukwenzakala. Ngamanye amaxesha imeko yakho iya kufuna ukubekwa esweni esibhedlele. Unyango lunokubandakanya:

• ukunqanda imisebenzi enzima okanye ukuphumla ebhedini
• amayeza okulawula iintlungu, nokuba kungaphezu kwekhawuntari okanye ugqirha ugqirha wakho
• ulwelo olufakwa ngaphakathi (IV)
• ukuvavanya ukulimala okongeziweyo okanye ukulahleka kwegazi
• utofelo-gazi
• utyando ukukhupha ulwelo olungaphezulu kwesisu sakho okanye ukufumana nokuyeka umthombo wokopha

Umqolo okanye intambo yomqolo

Ngokutyumza umqolo, ugqirha wakho uya kuncomela ukuphumla. Kuphephe ukwenza izinto ezinzima okanye ukuphakamisa nantoni na enzima. Ugqirha wakho unokucebisa ukuba ufake i-ice kwindawo yokulimala. Oku kuya kunceda ukunciphisa iintlungu kunye nokudumba. Banokumisela amayeza eentlungu.

Intambo yomgogodla eyonakeleyo okanye eyonzakeleyo ayinakulungiswa, kodwa oogqirha kunye nabaphandi bayaqhubeka nokuphanda iindlela zokuhlaziya izicubu zomqolo ezonakeleyo. Unokufuna utyando ukunceda ukuzinzisa indawo eyonzakeleyo okanye ukunciphisa uxinzelelo. Unyango kunye nokuvuselelwa kuya kuba lixesha elide.

Intloko kunye nengqondo

Njengamatyala amaninzi okugruzuka kwangaphakathi, unyango lokugruzuka kwentloko kunye nengqondo luxhomekeke kakhulu kubunzima bokwenzakala. Unyango lunokubandakanya:

• ukufaka umkhenkce kwindawo yokwenzakala
• ukuphumla ebhedini
• ukuqaphela esibhedlele
• ukubeka esweni ukunyuka kwengcinezelo ngaphakathi kwekhayi
• uncedo ngokuphefumla, njengokufakwa kumatshini wokuphefumla okanye kumatshini wokuphefumla
• utyando ukunciphisa uxinzelelo kwingqondo

Yintoni imbonakalo?

Imbonakalo yokugruzuka kwangaphakathi ixhomekeke kwindawo zombini kunye nobunzima bokutyumka. Kwiimeko zokutyumza kancinci, ugqirha wakho unokucebisa ngononophelo lwasekhaya olubandakanya ukuphumla, ukusetyenziswa komkhenkce, kunye nolawulo lwentlungu. Amatyala okugruzuka okuqatha ngaphakathi anokufuna ukubonwa esibhedlele okanye kutyando ukuze kunyangwe.

Uninzi lweziganeko zokugruzuka ngaphakathi ziziphumo zengozi ebuthathaka, ukuwa, okanye ingozi. Ngenxa yoku, kubalulekile ukunciphisa umngcipheko xa kunokwenzeka.

Ngalo lonke ixesha nxiba ibhanti xa uqhuba. Qiniseka ukuba unxibe izixhobo zokhuselo ezifanelekileyo xa udlala imidlalo. Kubalulekile ukuba uqiniseke ukuba ukhuselekile kangangoko ukuba kunokwenzeka ingozi. Ukwenza njalo kuya kunceda ukuthintela imivumbo emininzi.