Unyango lweNdalo lwasekhaya lwe-8 yeDolo lobuhlungu

Umxholo

• Vavanya intlungu yakho
• 1. Zama i-RICE yeentlobo kunye ne-sprains
• 2. I-Tai chi
• 3. Yenza umthambo
• 4. Ukulawulwa kobunzima
• 5. Ubushushu kunye nonyango olubandayo
• 6. Amafutha e-Herbal
• 7. Umthi womngcunube
• 8. Isicatshulwa sejinja
• Iindlela zokuphepha: I-Glucosamine, i-chondroitin sulfate, kunye nokunye
• Nini ukubona ugqirha

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

Vavanya intlungu yakho

Ukuba uneentlungu eziguqukayo ukuya emadolweni, unokuyinyanga ekhaya. Nokuba kungenxa yethambo okanye isifo samathambo, zininzi iindlela zokuyilawula.

Ubuhlungu ngenxa yokuvuvukala, isifo samathambo, okanye ukwenzakala okuncinci kuya kuhlala kusombulula ngaphandle koncedo lonyango. Unyango lwasekhaya lunokuphucula amanqanaba akho okuthuthuzela kwaye luncede ulawule iimpawu.

Kodwa ukuba iintlungu ziphakathi ukuya kwezomeleleyo, okanye ukuba iimpawu ziyaqhubeka okanye ziya zisiba mbi, kungafuneka ufumane unyango ukuze kuvavanywe ngokupheleleyo.

Funda ngokufumana ulwazi oluthe kratya malunga nezinye iindlela zonyango kunye nezongezelelo ezinokukunceda ukunciphisa iintlungu zamadolo.

1. Zama i-RICE yeentlobo kunye ne-sprains

Ukuba ujije umlenze wakho, uthatha ukuwa, okanye uxinekile okanye uceke amadolo, kunokuba luncedo ukukhumbula isifinyezo esithi "RICE":

• REst
• MnaEwe
• Cuxinzelelo
• Eukunyuka

Suka ezinyaweni zakho kwaye usebenzise i-compress ebandayo okanye ibhegi yomkhenkce emadolweni. Imifuno efriziweyo, enjengee-ertyisi, nayo iyakusebenza ukuba awunayo i-ice handy.

Bopha idolo lakho ngebhandeji lokucinezela ukukhusela ukudumba, kodwa ungagungqi kangako kunqumamisa ukujikeleza. Ngelixa uphumleyo, gcina unyawo lwakho luphakamile.

Thenga ii-bandage zokucinezelwa kunye nokubanda okucinezelayo kwi-intanethi.

2. I-Tai chi

I-Tai chi luhlobo lwakudala lwaseTshayina lokuzilolonga ngokomzimba oluphucula ukulinganisela kunye nokuguquguquka.

Ku, abaphandi bafumanise ukuba ukuziqhelanisa ne-tai chi kuluncedo ngakumbi kubantu abane-osteoarthritis (OA). Izikhokelo ezivela kwiKholeji yaseMelika yeRheumatology kunye neArthritis Foundation yacebisa njengonyango kunyango lwe-OA.

I-Tai chi inokunceda ukunciphisa iintlungu kunye nokwandisa uluhlu lokuhamba. Ikwabandakanya ukuphefumla ngokunzulu kunye nokuphumla. Ezi zinto zinokukunceda ukunciphisa uxinzelelo kwaye zikuncede ulawule iintlungu ezingapheliyo.

Cofa apha ukuze uqalise nge-tai chi.

3. Yenza umthambo

Ukuzivocavoca imihla ngemihla kunokukunceda ugcine izihlunu zomelele kwaye ugcine ukuhamba. Isixhobo esibalulekileyo sokunyanga i-OA kunye nezinye izinto ezibangela iintlungu emadolweni.

Ukuphumla umlenze okanye ukunciphisa umda kunokukunceda ukuba uphephe iintlungu, kodwa kunokuqinisa ukudibana kunye nokubuyisa kancinci. Kwimeko ye-OA, ayonelanga imithambo enokukhawulezisa izinga lomonakalo kwilungu.

Iingcali zifumanise ukuba, kubantu abane-OA, ukuziqhelanisa nomnye umntu kunokuba luncedo ngakumbi. Oku kunokuba ngumqeqeshi wobuqu okanye umhlobo wokuzilolonga. Iingcali zikwacebisa abantu ukuba bafumane into abayithandayo.

Imisebenzi eneempembelelo eziphantsi lukhetho olufanelekileyo, olufana:

• ukuhamba ngebhayisikile
• ukuhamba
• ukuqubha okanye ukusebenzisa amanzi
• tai chi okanye iyoga

Nangona kunjalo, kuya kufuneka uphumle kwimithambo ukuba:

• ukwenzakala, njengokuphala okanye ubunzima
• ubuhlungu obukhulu emadolweni
• ukuvela kweempawu

Xa ubuyela kwimisebenzi emva kokonzakala, kuya kufuneka ukhethe ukhetho olunobulali ngakumbi kunesiqhelo.

Buza ugqirha wakho okanye ugqirha womzimba ukuba akuncede uyile inkqubo ekulungeleyo, kwaye uyilungelelanise njengoko iimpawu zakho zitshintsha.

Zama le mithambo yomeleza izihlunu emadolweni.

4. Ukulawulwa kobunzima

Ukutyeba kakhulu kunye nokutyeba kakhulu kunokubeka uxinzelelo olongezelelekileyo kumadolo akho. Ngokwe-Arthritis Foundation, iipawundi ezili-10 zobunzima zinokongeza phakathi kweepawundi ezili-15 ukuya kwezingama-50 zoxinzelelo kwilungu.

Isiseko siphawula unxibelelwano phakathi kokutyeba kakhulu kunye nokudumba. Umzekelo, abantu abanesalathiso sobunzima obuphezulu bomzimba (BMI) banethuba elikhulu lokuphuhlisa i-OA yesandla kunabo bane-BMI esezantsi.

Ukuba ingxaki yexesha elide ibangela iintlungu emadolweni akho, ulawulo lobunzima lunokunceda ekunciphiseni iimpawu ngokunciphisa uxinzelelo kubo.

Ukuba uneentlungu emadolweni kunye ne-BMI ephezulu, ugqirha wakho unokukunceda usete ubunzima ekujoliswe kubo kwaye wenze isicwangciso sokukunceda ufikelele usukelo lwakho. Oku kuya kubandakanya utshintsho kwindlela yokutya kunye nokuzilolonga.

Fumanisa ngakumbi malunga nokwehla kobunzima kunye neentlungu zedolo.

5. Ubushushu kunye nonyango olubandayo

Iphedi yokufudumeza inokunceda ekunciphiseni iintlungu ngelixa uphumle emadolweni. Unyango olubandayo lunokunceda ukunciphisa ukudumba.

Nazi ezinye iingcebiso zokusebenzisa ubushushu kunye nonyango olubandayo:

• Enye into phakathi kokubanda nobushushu.
• Faka ubushushu kangangemizuzu engama-20 ngexesha.
• Kwiintsuku ezi-2 zokuqala emva kokulimala, sebenzisa iiphedi ezibandayo kwimizuzu engama-20, amaxesha amane ukuya kasibhozo ngosuku.
• Sebenzisa ipakethe yejel okanye enye ipakethi ebandayo rhoqo kwiiyure zokuqala ezingama-24 emva kokwenzakala.
• Ungaze uthambise umkhenkce ngqo kulusu.
• Jonga ukuba iphedi yobushushu ayitshisi kakhulu ngaphambi kokufaka isicelo.
• Sukusebenzisa unyango lobushushu ukuba indibaniselwano yakho ifudumele ngexesha lokutsha.
• Ishawa okanye ibhafu eshushu kusasa inokunciphisa amalungu.

Iparafini kunye nezithambiso eziqukethe i-capsaicin zezinye iindlela zokufaka ubushushu nengqele.

Ivenkile yokufudumeza ipads.

6. Amafutha e-Herbal

Kuphononongo luka-2011, abaphandi baphanda iziphumo zokuthomalalisa iintlungu zesalve eyenziwe:

• isinamon
• ijinja
• Imastic
• ioli yesesame

Bafumanise ukuba i-salve yayisebenza ngokufana ne-over-counter-counter-cream creams equkethe i-salicylate, unyango lwentlungu.

Abanye abantu bafumana ezi ntlobo zamayeza zisebenza, kodwa abukho ubungqina obaneleyo bokubonisa ukuba naluphi na unyango lwe-herbal lunempembelelo ebalulekileyo kwiintlungu zamadolo.

Kungcono ujonge ugqirha okanye usokhemesti ngaphambi kokuzama naziphi na iindlela ezizezinye.

7. Umthi womngcunube

Abantu ngamanye amaxesha basebenzisa i-willow bark extract kwiintlungu ezidibeneyo, njengoko kunokunceda ukunciphisa intlungu kunye nokuvuvukala. Nangona kunjalo, andibufumananga ubungqina obaneleyo bokungqina ukuba iyasebenza.

Kukho imicimbi ethile yokhuseleko. Ngaphambi kokuzama i-willow bark, jonga nogqirha wakho ukuba:

• uneengxaki zesisu, isifo seswekile, okanye iingxaki zesibindi
• uthathe abacoci gazi okanye iziyobisi ukunciphisa uxinzelelo lwegazi
• basebenzisa elinye ichiza elichasayo
• bathatha i-acetazolamide ukunyanga isicaphucaphu kunye nesiyezi
• une-aspirin yokungabikho komzimba
• bangaphantsi kweminyaka eli-18 ubudala

Jonga ugqirha okanye usokhemesti ngaphambi kokusebenzisa naliphi na iyeza lendalo okanye elinye.

8. Isicatshulwa sejinja

Ijinja ifumaneka ngeendlela ezininzi, kubandakanya:

• izongezo
• iti yejinja, nokuba yenziwe kwangaphambili okanye yenziwe ekhaya kwiingcambu zejinja
• i-spice yomhlaba okanye ingcambu yejinja yokongeza incasa kwizitya

Ababhali bophando luka-2015 bafumanise ukuba ijinja yanceda ukunciphisa iintlungu zesifo samathambo xa abantu beyisebenzisa kunye nonyango lwe-arthritis.

Iindlela zokuphepha: I-Glucosamine, i-chondroitin sulfate, kunye nokunye

Olunye unyango olusetyenziswa ngamanye amaxesha ngabantu:

• izongezo zeglucosamine
• i-chondroitin sulphate yongeza
• hydroxychloroquine
• ukuvuselelwa kwemithambo-luvo yombane (TENS)
• izihlangu eziguqulweyo kunye nee-insoles

Nangona kunjalo, izikhokelo zangoku zicebisa abantu ukuba bangazisebenzisi ezi ndlela zonyango. Uphando alubonisanga ukuba bayasebenza. Abanye banokuba nemiphumo emibi.

Ulawulo lokutya kunye neziyobisi (i-FDA) alulawuli izongezo kunye namanye amayeza e-herbal. Oku kuthetha ukuba awunakuqiniseka ngento enemveliso okanye isiphumo esinokuba naso.

Jonga ugqirha wakho ngaphambi kokuzama naluphi na unyango olongezelelekileyo ukuze uqiniseke ukuba kukulungele.

Nini ukubona ugqirha

Unyanga uninzi lwezinto ezibangela iintlungu emadolweni ekhaya, kodwa ezinye ziya kufuna unyango.

Nxibelelana nogqirha wakho xa ubona oku kulandelayo:

• iintlungu eziqatha nokudumba
• ukukhubazeka okanye ukutyumka kakhulu
• iimpawu kwamanye amalungu omzimba
• Iimpawu eziqhubeka ixesha elide kuneentsuku ezimbalwa okanye ziba mandundu endaweni yokuba ngcono
• ezinye iimeko zempilo ezinokubangela ukunyanga
• iimpawu zosulelo, ezinjengomkhuhlane

Ugqirha wakho uya kwenza uvavanyo lomzimba. Banokwenza iimvavanyo ezithile, ezinje ngovavanyo lwegazi okanye iX-reyi.

Ukuba unengxaki efuna uncedo lonyango, ngokukhawuleza ukuba ufumane uvavanyo kwaye uqale unyango, umbono ongcono onokuba nawo.