Okuqukethwe
Ukwelashwa kokwelashwa kwezifo zemisipha zamadolo
Amanothi. Kubalulekile ukubonana nodokotela uma unezinhlungu edolweni. Uma ukwelashwa kubambezeleka isikhathi eside, kuzoba nzima nakakhulu. Ukuxilongwa okunembile kuvumela ukwelashwa ngokushesha futhi kuvimbele izimpawu ukuthi zingabi zimbi. Ukuthatha izidakamizwa ezilwa nokuvuvukala kukodwa akubambezeli ukuwohloka kokulimala futhi akwanele ukuphulukisa. Ukulandelela okuhle kwezokwelapha kuyadingeka. |
Isigaba esibuhlungu
Ubude besikhathi sesigaba esinzima se ukulimala ezihlukahlukene. Ukhona I-7 ezinsukwini ezingu-10. Iqala ngesigaba sokuvuvukala esibukhali esithatha amahora angu-48 kuya kwangu-72, lapho kubalulekile ukukhulula ubuhlungu nokuvuvukala ngokushesha ngangokunokwenzeka. Kamuva, ukuvuvukala kusekhona, kodwa kuncane kakhulu. Ukulimala kuhlala kuntekenteke futhi izicubu zicasuka kalula kunokujwayelekile.
Nawa amathiphu ambalwa:
Ukwelashwa kwemithi yokuphazamiseka kwe-musculoskeletal of the knee: qonda konke ku-2 min
- Ukubeka i knee au ukuphumula isihlobo ngokugwema ukunyakaza okuholela esilonda. Lokhu kuyingxenye ebalulekile yokwelashwa. Nokho, ukungasebenzi isikhathi eside kungaqinisa ilunga, ngaphezu kokunciphisa amandla emisipha abalulekile ekuzinzeni kwamadolo. Idolo akufanele nanini ligcwaliswe ngokuphelele, ingasaphathwa eyokunyakaziswa.
- Faka isicelo Ice emadolweni imizuzu eyi-10 kuya kweyi-12, njalo ngehora elingu-1 noma ama-2 ezinsukwini ezi-2 noma ezi-3 zokuqala. Ngemuva kwalokho, nciphisa imvamisa ibe izikhathi ezi-3 noma ezi-4 ngosuku. Asikho isidingo sokusebenzisa ukucindezela okubandayo noma "izikhwama zomlingo" ngoba azibandi ngokwanele futhi zizoshisa emaminithini ambalwa. Qhubeka nokufaka iqhwa inqobo nje uma izimpawu ziqhubeka.
Amathiphu nezixwayiso zokufaka amakhaza Ingasetshenziswa ngqo esikhumbeni se ama-ice cubes eziqukethwe esikhwameni sepulasitiki, noma zifake ku-a ithawula izacile futhi imanzi. Kukhona futhi ama-sachets i-gel amafriji athambile athengiswa emakhemisi angaba wusizo. Kodwa-ke, uma usebenzisa le mikhiqizo, akufanele ibekwe ngqo esikhumbeni, njengoba kunengozi ye-frostbite. Isikhwama se-peas eluhlaza efriziwe (noma izikhwebu zommbila), esesivele sisongwe ngepulasitiki, siyisixazululo esisebenzayo nesomnotho, ngoba sibumba kahle emzimbeni futhi singasetshenziswa ngqo esikhumbeni. |
izidakamizwa. Phakathi nalesi sigaba, udokotela angase asikisele imithi ngezikhathi ezithile ama-analgesics, njenge-acetaminophen (i-Tylenol®, i-Atasol® noma ezinye), noma izidakamizwa ezingezona ukuvuvukala, njenge-ibuprofen (Advil®, Motrin®, noma abanye) etholakalayo phezu kwekhawunta, kanye ne-naproxen (Naprosyn®, Aleve®) noma i-diclofenac (Voltaren®), etholakala ngencwadi kadokotela. Imithi elwa nokuvuvukala akufanele ithathwe ngaphezu kwezinsuku ezi-2 noma ezi-3. Uma izimpawu zibucayi, udokotela uzoncoma ukuthi ubone i-physiotherapist.
Isigaba sokuvuselela
Ukwelashwa kwabaningi ukuphazamiseka kwe-musculoskeletal of the knee kusekelwe ukuzivocavoca umzimba ekhaya. Inhloso eyinhloko yokuzivocavoca ukwelula i-aliotibial band (ye-syndrome yegama elifanayo) nokuqinisa i-quadriceps ngokugcizelela umzila we-patella (ye-patellofemoral syndrome). Uhlelo lokuvuselela lubandakanya izivivinyo zeesisuka, ukuthuthukiswa kanye nokwamukelwa ngokufanele. Thola ulwazi ku-physiotherapist, umqeqeshi wezemidlalo noma udokotela wakhe.
Kulawa ma-syndromes amabili, ukwelashwa physiotherapy zigcinelwe izimo ezinzima kakhulu ezingaphenduli ohlelweni lokuzivocavoca lwasekhaya. I-Physiotherapy inganciphisa ukuvuvukala, ivimbele i-ankylosis noma ibuyisele ukuhamba okulahlekile. I-physiotherapist izophinde iqinisekise ukuthi ukulungiswa kwezitho ezingezansi kwanele futhi kusize ukwenza izilungiso uma kunesidingo. Ngemuva kwalokho, lapho ukuvuvukala sekuphelile, ukugxila kuzoba ku- isakhiwo semisipha, ngenkathi uqhubeka nokusebenza ekuhambeni kokujoyina. Ukuze uthole imiphumela emihle, umuntu kufanele abambe iqhaza ngenkuthalo ekwelashweni kwakhe ngokukhiqiza kabusha izivivinyo ezifundiswa ekhaya.
Ukubekwa kwe-a ibhande isetshenziswa kancane eningini elikhulu knee. Ngaphezu kwalokho, nge-patellofemoral syndrome, i-bandage idikibala kakhulu ngoba idala ingcindezi eyengeziwe i-patella, okungase kubhebhethekise izimpawu. |
Buyela emisebenzini evamile
Umsebenzi ojwayelekile (ukunyakaza okubangele ukulimala) kuqalwa kabusha kancane kancane, lapho usululeme uhla lwakho oluphelele lokunyakaza futhi izinhlungu sezimile. Ukuqhubeka nokuzivocavoca ekhaya ngemva kokuqalisa kabusha imisebenzi evamile kusiza ukuvimbela ukuphindela emuva. Uma ubuhlungu bamadolo bubangelwa ukusetshenziswa ngokweqile kochwepheshe, ukubuyela emsebenzini kufanele kwenziwe ngokubonisana nodokotela osebenzayo. Ukujwayela indawo yokusebenza noma indawo ezungezile ngokuvamile kunenzuzo ekuvimbeleni ukubuya kobuhlungu.
ukuhlinzwa
Ukuhlinzwa akuvamile ukuba kudingekile futhi kusetshenziswa kancane kancane ngenxa yemiphumela edumazayo yesikhathi eside.
Ukuqapha. Ukuvuselelwa okungaphelele noma ukubuyela emisebenzini evamile ngokushesha kakhulu kunciphisa inqubo yokuphulukisa futhi kwandisa ingozi yokuphinda. Ukunamathela ekwelashweni - ukuphumula okuhlobene, iqhwa, imishanguzo ye-analgesic, ukuvivinya umzimba ekhaya - kubangela ukubuya okugcwele kumakhono wangaphambilini kubantu abaningi. |