Izizathu eziphambili ze-6 zokubaleka kwentlungu kunye nokwenza

Umxholo

• 1. "Intlungu Yesile"
• 2. ICanelite
• 3. Ukukrala
• 4. I-Iliotibial band friction syndrome
• 5. Ukuxinezeleka kwezihlunu
• 6. Inkampu

Iintlungu ngexesha lokubaleka zinokuba nezizathu ezininzi ngokubhekisele kwindawo yeentlungu, oku kungenxa yokuba ukuba iintlungu zikwisin, kunokwenzeka ukuba kungenxa yokudumba kwemisipha ekhoyo kwi-shin, ngelixa iintlungu zivakala isisu, esidume ngokuba yintlungu ye-esile, kwenzeka ngenxa yokuphefumla okungalunganga ngexesha lomdyarho.

Iintlungu ezibalekayo, kwiimeko ezininzi, zinokuthintelwa ngokuzolula ngaphambi nasemva kokubaleka, amanzi okusela emini nasebudeni bokuzilolonga, nangokuphepha ukuzilolonga kanye emva kokutya.

Nangona kunjalo, xa uziva iintlungu ngelixa ubaleka, kuyacetyiswa ukuba uyeke ukubaleka, ukuphumla kwaye, kuxhomekeke kwindawo ekuyo iintlungu kunye nonobangela wayo, ukubeka umkhenkce, ukuzolula okanye ukugoba umzimba phambili, umzekelo. Ke, jonga ukuba zeziphi ezona zinto zibangela iintlungu xa zibaleka kwaye kufuneka wenze ntoni ukukhulula:

1. "Intlungu Yesile"

Iintlungu ezisesipeni xa zibaleka, ezaziwa njenge "ntlungu yeesile" ziviwa njengokuhlaba kwindawo engezantsi kweembambo, ecaleni, okuvela ngelixa uzilolonga. Le ntlungu ihlala inxulunyaniswa nokungabikho kweoksijini kwidayaphragm, kuba xa uphefumla ngokungalunganga ngexesha lokubaleka, ukusetyenziswa kweoksijini kuya kungonelanga, nto leyo ebangela ukungqubeka kwidayaphragm, kubangele iintlungu.

Ezinye izinto ezinokubangela iintlungu zedonki kukucuthwa kwesibindi okanye udakada ngexesha lokuzilolonga okanye xa usitya nje phambi kokuba ugqatso nesisu luzele, kubeka uxinzelelo kwi-diaphragm. Jonga ezinye iingcebiso zokuphucula ukusebenza kunye nokuphefumla ngelixa usebenza.

Kwenziwe ntoni: Kule meko, kuyacetyiswa ukuba unciphise ubungakanani bomthambo kude kube kunyamalale iintlungu kwaye uhlikihle indawo apho kubuhlungu khona ngeminwe yakho, uphefumlele ngaphakathi kwaye uphefumle kancinci. Enye indlela yokuphelisa iintlungu ze-esile ibandakanya ukugoba umzimba phambili ukwandisa i-diaphragm.

2. ICanelite

Intlungu ye-Shin ngexesha lokubaleka kunokubangelwa yi-cannellitis, kukudumba kwethambo le-shin okanye imisipha kunye nezihlunu eziyingqongileyo. Ngokwesiqhelo, i-cannellitis ivela xa usebenzisa imilenze yakho ngokugqithileyo okanye xa unyathela ngokungachanekanga ngexesha lokubaleka, kwaye ukuba uneenyawo ezithe tyaba okanye iarch eqinileyo, kunokwenzeka ukuba ube ne-cannellitis. Funda ngakumbi malunga ne-cannellitis.

Kwenziwe ntoni: Yeka ukusebenza, phumla kwaye ubeke uxinzelelo olubandayo okanye umkhenkce, imizuzu eli-15, kwindawo yeentlungu ukunciphisa ukudumba. Ukuba kukho imfuneko, sebenzisa amayeza aqaqambisa iintlungu nawokuthomalalisa iintlungu afana neIbuprofen ukunciphisa iintlungu kunye nokunciphisa ukudumba de ubone ugqirha.

3. Ukukrala

Ekubalekeni, iintlungu eqatheni, isithende okanye unyawo zinokwenzeka ngenxa yethambo. Ukuchaphazeleka kubangelwa kukusasazeka okugqithileyo kwemithambo ngenxa yomothuko, ukuhamba ngequbuliso kwonyawo, ukubekwa kakuhle kweenyawo okanye xa ukhubeka, umzekelo. Ngokubanzi, iintlungu zivela kwangoko emva kwengozi okanye intshukumo yequbuliso kwaye inamandla kakhulu, enokukuthintela ekubekeni unyawo lwakho phantsi. Ngamanye amaxesha, iintlungu zingancipha ngokuqina, kodwa emva kweeyure ezimbalwa kwaye njengoko ilungu lidumba, iintlungu ziyavela kwakhona.

Kwenziwe ntoni: Misa ukubaleka, phakamisa umlenze wakho, uphephe ukuhamba kunye nommandla ochaphazelekayo kwaye ufake uxinzelelo olubandayo okanye umkhenkce kwilungu elichaphazelekayo. Ukuba kunyanzelekile, sebenzisa iyeza leentlungu kunye nokudumba njenge-Diclofenac okanye iParacetamol de ubone ugqirha wakho. Ngamanye amaxesha, kunokuba yimfuneko ukusebenzisa isplint okanye iplasta ukukhupha amalungu ngokudibeneyo kunye nokukhawulezisa ukuchacha. Nantsi indlela yokunyanga iqatha.

4. I-Iliotibial band friction syndrome

Iintlungu zokuqhuba idolo zihlala zibangelwa sisifo sokukhuhlana kwebhendi ye-iliotibial, kukudumba kwethenda ye-tensor fascia lata muscle, ebangela iintlungu ezibuhlungu. Ngokwesiqhelo, idolo lidumbile kwaye umntu uziva iintlungu kwicala ledolo kwaye ukufumanisa kunzima ukuqhubeka nokubaleka.

Kwenziwe ntoni: Nciphisa isantya sokuqhuba uqeqesho, phumla idolo lakho kwaye usebenzise umkhenkce kangangemizuzu eli-15 amatyeli aliqela ngemini. Ukuba iintlungu azipheli, thatha amayeza e-analgesic kunye ne-anti-inflammatory, anje nge-Ibuprofen okanye i-Naproxen, okanye usebenzise ioyile yokuthomalalisa iintlungu ezinje ngeCataflan, ukunciphisa ukudumba nentlungu, phantsi kolawulo lukagqirha.

Kubalulekile ukomeleza izihlunu kunye nezihlunu ze-abductor ecaleni kwethanga ukunciphisa le ntlungu kwaye wolule izihlunu ngasemva nakwicala lemilenze. Eyona nto ayisiyi kubaleka kwakhona de iintlungu zisonjululwe, ezinokuthatha malunga neeveki ezi-3 ukuya kwezi-5.

5. Ukuxinezeleka kwezihlunu

Ukuxinezeleka kwemisipha kunokwenzeka xa izihlunu zisolula kakhulu, zibangela uxinzelelo lwemisipha okanye ukuzolula, okunokwenzeka etholeni, kwaye kwaziwa njenge-stoned syndrome. Ukuxakeka kwezihlunu kwenzeka xa izihlunu zemisipha zikhawuleza okanye xa ithole ligcwele ngexesha loqeqesho, ukukhathala kwemisipha, ukuma okungafanelekanga, okanye ukwehla kokuhamba.

Kwenziwe ntoni: Yeka ukusebenza kwaye ubeke i-compress okanye iqhwa elibandayo malunga nemizuzu eyi-15 de ude ubone ugqirha. Ngokubanzi, ugqirha ucebisa ngokwenza imithambo yonyango lomzimba.

6. Inkampu

Esinye isizathu sokuqaqanjelwa lunyawo okanye ithole xa libaleka yinkampu, eyenzekayo xa kukho ukukhawuka okukhawulezileyo okubuhlungu kwesihlunu. Ngokwesiqhelo, iicramps zivela emva kokuzilolonga kakhulu, ngenxa yokunqongophala kwamanzi kwimisipha.

Kwenziwe ntoni: Ukuba i-cramp ibonakala ngexesha lomsebenzi, kuyacetyiswa ukuba uyeke kwaye wolule umsipha ochaphazelekayo. Emva koko, misa kancinci imisipha echaphazelekayo ukunciphisa ukudumba kunye nentlungu.