Pamene mukuchita ntchito zanu zatsiku ndi tsiku munapwetekapo bondo kapena mtundu wina wa sprains kapena kupsyinjika? Ngati mwalandira chithandizo choyamba cha mankhwalawa ndi chiyani? Nthawi zambiri, chithandizo choyamba, dokotala adzakuuzani kuti ndikupumula, ayezi, kuponderezana ndi kukwera kapenanso kumadziwika kuti njira ya RICE. Njira ya RICE ndi njira yosavuta yodzisamalira yomwe ingakuthandizeni kuchepetsa kutupa, kuchepetsa kupweteka, ndikufulumizitsa kuchira. Mankhwalawa amalimbikitsidwa ndi dokotala pamene anthu akuvulala pa minofu, tendon kapena ligament. Zovulalazo zimatchedwa kuvulala kwa minofu yofewa , kumaphatikizapo sprains, sprains ndi contusions zomwe zimadziwika kuti mikwingwirima. Ngati muli ndi chovulalachi mutha kuchezeranso pafupi kwambiri chiropractor kunyumba kwanu, monga reshape.me amatchula m'nkhani yawo.
Malingana ndi Dutch Quality Institute for Healthcare CBO, njira yopumula, ayezi, kuponderezana ndi kukwera ndi chithandizo chosankhidwa kwa 4 yoyamba kwa masiku a 5 ovulala. Pambuyo pake, kuyezetsa thupi ndi kuunika kwapamwamba kumafunika kuti mupitirize chithandizo. Ngakhale kuti madokotala ambiri amalimbikitsa njirayi, palinso kafukufuku angapo omwe amakayikira mphamvu ya chithandizo cha RICE. Mwachitsanzo, a ndemanga Kafukufuku wopangidwa mu 2012 adawonetsa kuti panalibe umboni wokwanira wotsimikizira kuti chithandizo cha RICE ndi chothandiza pochiza mapiko opunduka. Ndemanga ina yogwirizana ndi Red Cross watsimikizira kuti ayezi anali othandiza pambuyo povulala ngati mutagwiritsa ntchito nthawi yomweyo. Komabe, kafukufukuyu adatsimikiza kuti kuyimitsa thupi lovulala sikungakhale kothandiza. Palibe umboni wotsimikizira kukwera. Kuphatikiza apo, ndemangayi idapeza zowonetsa kuti kupsinjika sikungathandizire kupsinjika kapena sprains. Ngakhale zabwino ndi zoyipa zake zimagwiritsidwabe ntchito kwambiri komanso mobwerezabwereza
Njira Yoyenera Yopumula, Ice, Compress and Elevation (RICE)
- Mpumulo: Pamene thupi lanu likumva ululu, thupi lanu limakutumizirani chizindikiro chakuti chinachake chalakwika ndi thupi lanu. Ngati n'kotheka, chonde siyani ntchito yanu mwamsanga pamene mukumva kupweteka ndipo chonde mupumule momwe mungathere chifukwa thupi lanu likufunikira. Osayesa kutsatira filosofi "palibe zowawa, palibe phindu". Kuchita zinthu mopitirira muyeso pamene mukuvulala kwina, mwachitsanzo, kuphulika kwa bondo, kungayambitse kuwonongeka ndikuchedwetsa kuchira kwanu. Malinga ndi nkhani ina, muyenera kupewa kulemera kwa malo omwe mwavulala kwa tsiku limodzi kapena masiku awiri kuti mupewe kuvulala. Kupumula kumakuthandizaninso kupewa kuvulala kwina.
- ayezi: Monga momwe nkhaniyi ikufotokozera pamwambapa, kafukufuku wambiri watsimikizira kuti ayezi amatha kuchepetsa ululu ndi kutupa. Kugwiritsa ntchito paketi ya ayezi kapena thaulo lophimbidwa ndi ayezi kwa mphindi 15 mpaka 20 maola awiri kapena atatu aliwonse tsiku loyamba mpaka masiku awiri mutavulala. Chifukwa chomwe ayezi amakwirira ndi chopukutira chopepuka, choyamwa ndikukuthandizani kupewa kuzizira. Ngati mulibe paketi ya ayezi, mutha kugwiritsanso ntchito thumba la nandolo kapena chimanga. Idzagwira ntchito bwino ngati paketi ya ayezi.
- Kuponderezana: kumatanthauza kukulunga malo ovulalawo kuti apewe kuvulala kapena kutupa. Kuponderezana kumakhala kothandiza mpaka sabata imodzi yokha. Manga malo okhudzidwawo pogwiritsa ntchito bandeji yotanuka monga ACE bandeji . kulungani kuvulala kwanu momasuka, osati mothina kwambiri komanso osamasuka kwambiri. Mukachikulunga mothina kwambiri, chimasokoneza kutuluka kwa magazi ndikupangitsa kuvulala kwanu kuipire. Khungu lomwe lili pansi pa zokutira limasanduka buluu kapena limakhala lozizira, lazizindikiro kapena lopweteka, chonde masulani bandeji yanu kuti magazi aziyendanso bwino. Ngati zizindikiro sizidzatha pakangopita masiku ochepa, chonde pitani kuchipatala mwamsanga kuti muthandizidwe.
- Kukwera: zikutanthauza kuti mumakweza malo ovulala m'thupi lanu kuti akhale pamwamba pa mlingo wa mtima wanu. Mwa kukweza malo ovulalawo kumachepetsa ululu, kugunda ndi kutupa. Zimachitika chifukwa magazi adzakhala ovuta kufika mbali ya thupi lanu yomwe yavulala. Kuchita zimenezi sikovuta monga mmene mungaganizire. Mwachitsanzo, ngati muli ndi phazi, mukhoza kukweza mwendo wanu pamapilo mutakhala pa sofa. Malinga ndi akatswiri ena , ndi bwino kukweza malo ovulala kwa maola awiri kapena atatu pa tsiku. Kuphatikiza apo, CDC ikukulangizani kuti musunge malo ovulalawo pamalo pomwe kuli kotheka, ngakhale simukuwotcha.
Kuphatikiza apo, malinga ndi a Kliniki ya Vein ku Phoenix , ngati muli ndi mitsempha ya varicose, kukweza mwendo wanu kungakuthandizeni kuchepetsa ululu.
Chithandizo cha RICE sichitha ngati…
Ngakhale mankhwala a RICE ndi othandiza pochiza kuvulala kwa minofu yofewa koma sikuthandiza komanso osavomerezeka kuchiza fupa losweka kapena kuvulala kwakukulu kwa minofu yofewa chifukwa izi zingafunike mankhwala, opaleshoni kapena chithandizo chamankhwala chochuluka.Ubwino ndi kuipa kwa RICE Chithandizo
Chithandizo cha RICE chikhoza kukhalabe njira yovomerezeka kwambiri yochizira kuvulala kwa minofu yofewa. Komabe, si onse othandizira azaumoyo omwe ali ndi vuto. Maphunziro ambiri amachirikiza lingaliro la kupumula mbali yovulala ya thupi mwamsanga mutangovulala. Komabe, maphunziro angapo apeza kuti kufufuza, kusuntha kowongolera kungakhale kopindulitsa ngati njira zochira. Kusunthaku kungaphatikizepo: kutikita minofu, kutambasula ndi kukonza.
Ochiritsa ambiri amakayikira kugwiritsa ntchito ayezi ndi zoyeserera zina kuti apewe kutupa pamalo ovulalawo. Kafukufuku wina mu 2014 adalimbikitsa kuti ngati mugwiritsa ntchito ayezi pakuvulala kwanu, zitha kusokoneza mphamvu ya thupi lanu kuti lidzichiritse lokha.
Mapeto
The Rest, Ice, Compression and Elevation treatment ndiyo njira yabwino yothetsera kuvulala kochepa kapena pang'ono kwa minofu yofewa monga sprains, zilonda ndi mikwingwirima. Ngati mwayesa njira iyi koma simunasinthepo chifukwa cha kuvulala kwanu, kapena ngati simungathe kuyika kulemera kulikonse pa malo ovulala; muyenera kukhala ndi chithandizo chamankhwala. Ilinso ndi lingaliro labwino ngati thupi lanu lomwe lavulala likumva dzanzi kapena lolakwika.