Ungabuthomalalisa njani ubuhlungu beKnee kunye nokulala ngokungathandabuzekiyo ebusuku

Umxholo

• Inkxaso yomqamelo
• Ukuvuka ebhedini
• Iindlela zokuphumla
• Ubushushu nokubanda
• Ukusebenza kunye nokulawula uxinzelelo
• Ukuseka imikhwa elungileyo yokulala
• Amayeza
• Ugqirha
• Ulawulo lweentlungu emini
• Yise kude

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

Isifo samathambo sinokubangela iintlungu kunye nokudumba kulo naliphi na ilungu emzimbeni wakho, kodwa kuqheleke ngokukodwa kumalungu edolo.

Ukudumba, ukuqina, kunye nentlungu kunokukuthintela ekwenzeni imisebenzi yemihla ngemihla, kubandakanya ukuhamba imigama emide nokunyuka usenyuka ngezinyuko.

Inokuchaphazela nendlela olala ngayo ebusuku.

Nazi izinto onokuzenza ukwenza ukuba ubusuku bakho bube mnandi kwaye uphumle ukuze ube ukulungele ukuqala ngokutsha ngosuku olulandelayo.

Inkxaso yomqamelo

Ukukunceda ufumane indawo yokulala kakuhle, zama ukusebenzisa umqamelo ukuxhasa iindawo ezibuhlungu.

Ungabeka umqamelo:

• phakathi kwamadolo akho, ukuba ulala ngecala
• phantsi kwamadolo akho, ukuba ulala ngomqolo

Unokufuna ukuzama ngokukodwa "ukunyusa imithwalo."

Ukuvuka ebhedini

Ukuba isifo samathambo senza ukuba kube nzima ukungena okanye ukuphuma ebhedini, oku kunokubangela ukuba ulale. Inokwenza nokuba kube nzima ukuphakama uye kwigumbi lokuhlambela.

Oku kulandelayo kunokunceda:

• Amashiti eSatin okanye iipijama. Amashiti e-Satin okanye iipijjama ziyatyibilika kwaye zinciphisa ukungqubana okukhokelela ekutsaleni. Benza ukuba kube lula ukwenza uhlengahlengiso olufihlakeleyo kwindawo yakho yokulala.
• Nyusa umgangatho webhedi. Ukubeka isitena okanye ibhloko leplanga phantsi kwemilenze yebhedi yakho kunokunceda ukuyinyusa ukuze ungabinakho ukuza kuthi ga ngoku ukugoba amadolo xa ungena okanye uphuma ebhedini.

Iindlela zokuphumla

Sungula ixesha lokulala elilungiselela ukubetha umoya.

Ukuchitha imizuzu engama-20 kwindawo yokuhlambela efudumeleyo ngaphambi kokuba ulale uyaphumla, kwaye kunokuthomalalisa ukuqaqanjelwa kwamalungu nokwenza ubuthongo bufike ngokukhawuleza. Unokukhanyisa amakhandlela okanye udlale umculo owuthandayo ophantsi ngelixa ucwina.

Olunye ukhetho lokuphumla lubandakanya:

• ukufunda incwadi elungileyo
• usebenzisa usetyenziso lokucamngca
• ukuziqhelanisa nemithambo yokuphefumla

Yenza ixesha lokulala libe lisiko okhangele phambili kulo.

Ubushushu nokubanda

Ubushushu nokubanda kunokukunceda ulawule iintlungu kunye nokudumba.

Ezi ngcebiso zilandelayo zinokunceda:

• Faka iphedi yokufudumeza okanye ipakethe yomkhenkce kangangemizuzu eli-15 ukuya kwengama-20 ngaphambi kokulala.
• Sebenzisa ibhotile yamanzi ashushu ebusuku.
• Massage amayeza angumxholo aqukethe i-capsaicin ngaphambi kokulala.

Khumbula ukusonga ipakethe yomkhenkce ngetawuli ukunqanda ukonakala kolusu lwakho.

Thenga iiphedi zokufudumeza okanye iipakethe zomkhenkce kwi-intanethi.

Ukusebenza kunye nokulawula uxinzelelo

Ukuba awudinwanga ekupheleni kosuku, kunokuba nzima ukulala. Ukuba kunokwenzeka, qiniseka ukuba inkqubo yakho ibandakanya:

• Ukuzilolonga rhoqo. Ukuzivocavoca okusekwe emanzini lukhetho olufanelekileyo njengoko bethatha ubunzima emadolweni. I-Tai chi kunye neyoga zinokunceda ngamandla kunye nokuguquguquka. Ukuzilolonga kunokunceda ukunciphisa uxinzelelo.
• Imisebenzi yasekuhlaleni. Ukuba awusasebenzi, ukuya kwiziko lemihla, ukujoyina iklabhu, okanye ukuchitha ixesha nabahlobo, usapho, okanye abamelwane kunokukunceda uphume uye.

Ukuba unenkxalabo yokuba uxinzelelo lwakho kunye namanqanaba oxinzelelo aphezulu kakhulu okanye ungaze ubonakale uhamba, thetha nogqirha wakho. Bangakwazi ukunceda ngokucebisa okanye ngamayeza.

Ukuseka imikhwa elungileyo yokulala

Indawo efanelekileyo kunye nokulala rhoqo kunokunceda ukuphucula umgangatho wokulala.

Iingcebiso zibandakanya:

• uqinisekise ukuba iqondo lobushushu alitshisi kakhulu kwaye alibandi kakhulu
• utshintsha umatrasi ofanelekileyo, ukuba kukho imfuneko
• usebenzisa amnyama amnyama ukugcina ukukhanya
• kushiya iifowuni kunye nezinye izixhobo ngaphandle kwegumbi
• ukuvala ucango ukuba abanye abantu basekhona nangoku malunga
• usebenzisa ii-earplugs ukusika nayiphi na ingxolo
• ukuba kunokwenzeka, usebenzisa igumbi lokulala kuphela xa ulele, hayi ukusebenza okanye ukubukela umabonwakude
• ukuba nexesha eliqhelekileyo lokuvuka ndilale
• ukunqanda ukutya isidlo esikhulu kufutshane nexesha lokulala
• ukunqanda ukusela amanzi kakhulu kufutshane nexesha lokulala okanye unokuvuka ufuna igumbi lokuhlambela

Ukuba uziva uxhalabile ngokuwa xa uvuka ebusuku usiya kwindlu yangasese, yongeza izibane zasebusuku kwiindawo eziphambili ukukunceda ubone indlela yakho.

Amayeza

Amayeza angaphaya kwamayeza anokunceda ekunciphiseni iintlungu zesifo samathambo kwezinye iimeko. Oku kubandakanya:

• amayeza omlomo, njenge-acetaminophen
• Amalungiselelo eendaba, njenge capsaicin

Ngamanye amaxesha, iziyobisi ze-OTC azinamandla ngokwaneleyo okunciphisa iintlungu. Ukuba kunjalo, ugqirha wakho uya kukuyalela enye indlela efanelekileyo.

Ukuba iintlungu zesifo samathambo zikugcina uphaphile, kusenokufuneka uhlengahlengise ixesha lamayeza akho. Ugqirha wakho unokukunceda uthathe isigqibo sokuba ngaba ukutshintsha ishedyuli yakho yedosi kunokubonelela ngakumbi ngesiqabu sasebusuku.

Amanye amayeza anokukwenza wozele. Ukuba ufumanisa ukuba ulala emini emva kokuqala ichiza elitsha, thetha nogqirha wakho ngalo. Banokucebisa ngokutshintsha kolunye ukhetho okanye ukunciphisa idosi.

Ugqirha

Amayeza, ukwehla kobunzima, ukuzilolonga, kunye nezinye iindlela zonke zinokunceda ukunciphisa umngcipheko kunye nokulawula iimpawu ze-osteoarthritis emadolweni.

Nangona kunjalo, ukuba iintlungu ziba nzima kwaye ziqala ukuchaphazela ukuhamba kwakho kunye nomgangatho wobomi, ugqirha unokucebisa ukuba kwenziwe utyando lwedolo.

Ulawulo lweentlungu emini

Ukunciphisa iintlungu emadolweni ebusuku, nikela ingqalelo kwimisebenzi yakho emini, utshilo uGqirha Luga Podesta, ugqirha wamayeza ezemidlalo.

Kuba iintlungu zesifo samathambo zibangelwa kukudumba, ukusebenzisa kakhulu ilunga kunokubangela ukungonwabi ngakumbi.

"Xa abantu behamba bengahoyi amadolo imini yonke emva koko ulale, uqala ukuziva ukuba ukudumba kususela kwimini," utshilo uPodesta.

UGqr Podesta wenza ezi ngcebiso:

• Ukuba uhamba umgama omde, thatha ikhefu ukuze uphumle amadolo.
• Endaweni yokubaleka kwi-treadmill, sebenzisa ibhayisekile okanye i-elliptical ukunciphisa uxinzelelo kumalungu.
• Ukuba uva iintlungu ngomsebenzi othile, yeka loo msebenzi kwaye ucinge ngendlela ohamba ngayo. Kusenokwenzeka ukuba kuya kufuneka wenze utshintsho.
• Zama umthambo wamanzi. Imisebenzi emininzi esekwe echibini iluncedo kuba ithatha amandla omxhuzulane emadolweni akho.
• Ziphephe izinyuko xa kunokwenzeka.
• Zama ukunciphisa umzimba. Ukunciphisa ubunzima bomzimba wakho kunceda ukunciphisa inani lobunzima obubekwa ngumzimba kumalungu alo.

Yise kude

Abantu abaninzi abane-arthritis yamadolo bakuthola kunzima ukulala. Ukulandela isicwangciso sakho sonyango kunye neengcebiso malunga nokucoceka kokulala kunokunceda ukukhulula le ngxaki.

Izikhokelo ezipapashwe ngo-2020 zibonisa ukuba ukujongana nokulala kungenza inyathelo ekuphuculeni impumelelo yonyango lwe-osteoarthritis.

Ukuba iintlungu zedolo zikugcina uphaphile kwaye akukho nanye kwezi ngcebiso ibonakala isebenza, cela ingcebiso kugqirha wakho. Banokucebisa amayeza okanye utyando olunamandla.

Ngaba lixesha lokucinga ngotyando lwedolo? Fumana okunye apha.