Yintoni Ebangela Ubuhlungu Emilenzeni kunye nendlela yokuNyanga

Umxholo

• Iinkampu
• Ukwenzakala
• Iimeko zonyango
• Ezinye izizathu zentlungu yomlenze
• Ukunyanga iintlungu zomlenze ekhaya
• Faka umkhenkce
• Thatha ibhafu efudumeleyo kwaye uzolule
• Nini ukubona ugqirha wakho malunga nentlungu yomlenze
• Ukuthintela iintlungu zomlenze

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

Izizathu eziqhelekileyo zentlungu yomlenze

Ubuhlungu okanye ukungonwabi naphi na emlenzeni kunokubakho ukusuka ekuqaqanjeni okungathethekiyo kuye ekuvaleni okunamandla. Uninzi lwentlungu yomlenze lwenzeka ngenxa yokusetyenziswa gwenxa okanye ukwenzakala okuncinci. Ukuphazamiseka kuhlala kunyamalala ngexeshana elifutshane kwaye kunokuncitshiswa ngamayeza asekhaya.

Kwezinye iimeko, nangona kunjalo, imeko yonyango enokubangela iintlungu. Jonga ugqirha wakho ukuba unentlungu ebuhlungu okanye eqhubekayo yomlenze. Ukufumana ukuxilongwa ngokukhawuleza kunye nokunyangwa kwazo naziphi na iimeko ezingaphantsi kunokuthintela ukuba iintlungu zingabi mandundu kwaye kuphucule umbono wakho wexesha elide.

Ezinye zezizathu eziqhelekileyo zentlungu yomlenze ziimeko ezincinci okanye zethutyana ugqirha anokuzinyanga kakuhle.

Iinkampu

Unobangela oyintloko wentlungu yomlenze yinkampu yesihlunu okanye ispasm edla ngokubizwa ngokuba "lihashe leleyile." Iqokobhe lidla ngokubangela iintlungu ngequbuliso, ezibukhali njengemvumelwano yemisipha yomlenze. Izihlunu eziqinisayo zihlala zenza iqhuma elibonakalayo, elilukhuni phantsi kolusu. Kunokubakho ukubomvu kunye nokudumba kwindawo ejikelezileyo.

Ukudinwa kwezihlunu nokuphelelwa ngamanzi emzimbeni kungakhokelela ekubeni umntu athontsize emlenzeni, ngakumbi etholeni. Amayeza athile, kubandakanya i-diuretics kunye ne-statins, zisenokubangela necramp yomlenze kwabanye abantu.

Ukwenzakala

Intlungu yomlenze ihlala iluphawu lokulimala, ngolu hlobo lulandelayo:

• Uxinzelelo lwezihlunu kukwenzakala okuqhelekileyo okwenzekayo xa imisipha yemisipha ikrazula ngenxa yokongamela. Ngokuqhelekileyo kwenzeka kwiimisipha ezinkulu, ezinjengeemisipha, amathole, okanye i-quadriceps.
• I-tendinitis kukukrala kwethoni. Iitendon ziziintambo ezityebileyo ezidibanisa izihlunu ukuya kwithambo. Xa bedumbile, kunokuba nzima ukuhambisa isihlanganisi esichaphazelekayo. I-tendinitis ihlala ichaphazela imisipha kwimisipha okanye kufutshane nethambo lesithende.
• I-bursitis ye-Knee yenzeka xa iisaka ezigcwele ulwelo, okanye i-bursa, ejikeleze idolo ngokudibeneyo.
• I-Shin splints ibangela iintlungu ecaleni komda wangaphakathi we-shinbone, okanye i-tibia. Ukulimala kunokwenzeka xa izihlunu ezijikeleze ithambo likrazula ngenxa yokusetyenziswa gwenxa.
• Uxinzelelo loqhekeko luphuka kancinci emathanjeni omlenze, ngakumbi lawo akwithambo lomzimba.

Iimeko zonyango

Ezinye iimeko zonyango zihlala zikhokelela kwintlungu yomlenze. Oku kubandakanya:

• I-atherosclerosis kukunciphisa kunye nokuqina kweemithambo ngenxa yokwanda kwamafutha kunye ne-cholesterol. Iimithambo yimithambo yegazi ephethe igazi eline-oksijini emzimbeni wakho. Xa kukho ukuvaleka, kunciphisa ukuhamba kwegazi kwiindawo ezahlukeneyo zomzimba wakho. Ukuba izihlunu emlenzeni azifumani oksijini yaneleyo, kunokubangela iintlungu zomlenze, ngakumbi kumathole.
• I-vein thrombosis enzulu (i-DVT) yenzeka xa ifom yegazi yenzeka kumthambo ngaphakathi ngaphakathi emzimbeni. Ihlwili legazi sisiqhu segazi esikwimeko eqinileyo. Ii-DVT ngokwesiqhelo zenza emlenzeni ongezantsi emva kwexesha elide lokulala, zibangela ukudumba kunye neentlungu.
• Isifo samathambo kukudumba kwamalungu. Imeko inokubangela ukudumba, iintlungu kunye nokubomvu kwindawo echaphazelekayo. Ihlala ichaphazela amalungu emadolweni nasezinqeni.
• Igawuthi luhlobo lwesifo samathambo esinokuthi senzeke xa i-uric acid eninzi isakha emzimbeni. Ihlala ibangela iintlungu, ukudumba, kunye nokubomvu ezinyaweni nakwinxalenye esezantsi yemilenze.
• Iimvumba ze-Varicose zineqhina kwaye zandisiwe imithambo eyenzeka xa imithambo igcwalisa igazi ngenxa yezivalo ezingafanelekanga. Zihlala zibonakala zidumbile okanye ziphakanyisiwe kwaye kunokuba buhlungu. Zihlala zivela kumathole nasemaqatheni.
• Usulelo kwithambo okanye kwizicubu zomlenze kunokubangela ukudumba, ukuba bomvu, okanye iintlungu kwindawo echaphazelekayo.
• Ukonakala kwamathambo emlenzeni kunokubangela ukuphazamiseka, iintlungu, okanye ukubetha. Ihlala ivela ezinyaweni nakwinxalenye esezantsi yemilenze ngenxa yeswekile.

Ezinye izizathu zentlungu yomlenze

Ezi meko zilandelayo kunye nokulimala kunokubangela iintlungu zomlenze, kodwa zizizathu eziqhelekileyo:

• Idiski ecekethekileyo (ye-herniated) yenzeka xa enye yeediski zerabha phakathi kwe-vertebrate isuka endaweni. Idiski inokucinezela imithambo-luvo emqolo. Oku kunokubangela iintlungu ezisuka kumqolo wakho ziye ezingalweni nasemilenzeni.
• Isifo sika-Osgood-Schlatter senzeka xa ithenda edibanisa i-kneecap kwi-shinbone iba nzima. Itsalela kwi-cartilage ye-tibia apho incamathele khona ethanjeni. Kubangela iqhuma elibuhlungu ukuba lenze ngezantsi kwedolo, okukhokelela kuthambile kunye nokudumba okujikeleze idolo. Kwenzeka ikakhulu kulutsha olufumana ukukhula kwenqanaba lokufikisa.
• Isifo seLegg-Calve-Perthes senzeka ngenxa yokuphazamiseka kwegazi kwibhola yelungu lomlenze. Ukungabikho kwegazi kulonakalisa kakhulu ithambo kwaye kunokulonakalisa ngokusisigxina. Oku kungaqhelekanga kuhlala kukhokelela kwintlungu, ngakumbi ejikeleze inyonga, ithanga, okanye idolo. Oku kwenzeka ikakhulu ngexesha lokufikisa.
• Imali etyibilikisiweyo ye-epiphysis yobufazi kukwahlulahlula ibhola yelungu lomlenze ukusuka ethangeni, kubangele iintlungu zenyonga. Imeko yenzeka kuphela kubantwana, ngakumbi abo batyebileyo.
• Izidumbu ezingafakwanga ngumhlaza, okanye ezinobungozi, zinokukhula kwilungu lomqolo okanye ithambo.
• Ubungozi, okanye umhlaza, izicubu zethambo zingenza amathambo emilenze emikhulu, njengethanga okanye ithambo.

Ukunyanga iintlungu zomlenze ekhaya

Ngokuqhelekileyo unokunyanga iintlungu zomlenze ekhaya ukuba kungenxa yeekram okanye ukwenzakala okuncinci. Zama ezi ndlela zonyango zalapha ekhaya xa iintlungu zomlenze wakho zivela kwiitampu zomzimba, ukudinwa, okanye ukusebenzisa kakhulu:

• Phumla umlenze wakho kangangoko kunokwenzeka, kwaye uphakamise umlenze wakho ngemiqamelo.
• Thatha i-reliever ye-counter-the-counter, njenge-aspirin okanye ibuprofen, ukukunceda ukunciphisa ukungahambi kakuhle njengoko umlenze wakho uphilisa.
• Nxiba iikawusi zoxinzelelo okanye iikawusi ngenkxaso.

Faka umkhenkce

Faka isicelo somkhenkce kwindawo echaphazelekayo yomlenze wakho amaxesha amane ngosuku. Unokwenza oku nangakumbi rhoqo kwiintsuku zokuqala emva kokuba intlungu ivele. Ungawushiya umkhenkce kangangemizuzu eli-15 ngexesha.

Thatha ibhafu efudumeleyo kwaye uzolule

Thatha ibhafu eshushu, emva koko wolule izihlunu zakho. Ukuba unentlungu emazantsi omlenze wakho, zama ukwalatha nokuzolula iinzwane zakho xa uhleli okanye umile. Ukuba unentlungu kwindawo ephezulu yomlenze, zama ukugoba uze uthinte iinzwane zakho.

Ungakwenza oku xa uhleli phantsi okanye umi nkqo. Yenza lula kuncedo ngalunye, ubambe indawo nganye imizuzwana emihlanu ukuya kweli-10. Yeka ukuzolula ukuba intlungu yakho iya isiba mandundu.

Nini ukubona ugqirha wakho malunga nentlungu yomlenze

Ngamanye amaxesha kunokuba nzima ukumisela xa iintlungu zomlenze zivuma uhambo oluya kugqirha okanye kwigumbi likaxakeka. Cwangcisa ukuqeshwa kukagqirha ukuba ufumana:

• ukudumba kwimilenze yomibini
• Iimvumba ze-varicose ezibangela ukungathandeki
• intlungu xa uhamba
• Intlungu yomlenze eqhubeka nokuba mandundu okanye iqhubeka ngaphezulu kweentsuku ezimbalwa

Yiya esibhedlele kwangoko ukuba kwenzeka oku kulandelayo:

• Unomkhuhlane.
• Usikiwe kakhulu emlenzeni.
• Umlenze wakho ubomvu kwaye ushushu ekufeni.
• Umlenze wakho uphaphathekile kwaye uziva upholile xa ubanjwa.
• Unobunzima bokuphefumla kwaye unokudumba kwimilenze yomibini.
• Awunakho ukuhamba okanye ukubeka ubunzima emlenzeni wakho.
• Unokwenzakala emlenzeni okwenzekileyo kunye nepop okanye ingxolo yokugaya.

Iimeko ezininzi kunye nokwenzakala kunokubangela iintlungu emlenzeni. Ungaze uyityeshele intlungu yomlenze engabonakali ngathi iyahamba okanye ehamba nezinye iimpawu. Ukwenza oko kunokuba yingozi. Jonga ugqirha wakho ukuba unomdla malunga nentlungu yomlenze wakho.

Ukuthintela iintlungu zomlenze

Kuya kufuneka uthathe ixesha lokolula izihlunu zakho ngaphambi nasemva kokuzilolonga ukukhusela iintlungu zomlenze ngenxa yomzimba. Kuyanceda nokutya ukutya okuphezulu kwi-potassium, njengeebhanana kunye nenkukhu, ukunceda ukunqanda ukwenzakala kwemisipha yemilenze kunye neetoni.

Unokunceda ukukhusela iimeko zonyango ezinokubangela ukonakala kwemithambo-luvo emilenzeni ngokwenza oku kulandelayo:

• Zilolonge imizuzu engama-30 ngosuku, iintsuku ezintlanu ngeveki.
• Gcina ubunzima obusempilweni.
• Kuphephe ukutshaya.
• Jonga i-cholesterol yakho noxinzelelo lwegazi, kwaye uthathe amanyathelo okuzigcina ziphantsi kolawulo.
• Nciphisa ukusela kwakho utywala kwisiselo esinye ngosuku ukuba ungumfazi okanye iziselo ezibini ngosuku ukuba uyindoda.

Thetha nogqirha wakho ngezinye iindlela zokuthintela oyena nobangela womlenze wakho.