Ngelixa usenza imisebenzi yakho yemihla ngemihla ngaba ukhe walimaza iqatha lakho okanye olunye uhlobo lwe-sprain okanye i-strain? Ukuba unayo, loluphi unyango lwakho lokuqala kulo? ngokwesiqhelo , unyango lokuqala, ugqirha uya kucebisa ukuba uphumle, umkhenkce, ucinezelo kunye nokuphakama okanye eyaziwa ngokuba indlela RICE. Indlela ye-RICE yindlela elula yokuzinyamekela eya kukunceda unciphise ukudumba, ukuthomalalisa umvandedwa, kwaye kukhawulezise ukuchacha. Olu unyango lunconywa ngugqirha xa abantu benokulimala kwimisipha yabo, i-tendon okanye i-ligament. Abo bonzakala bayabizwa ukwenzakala kwezicubu ezithambileyo , iquka i-sprains, i-sprains kunye ne-contusions eyaziwa ngokuba yi-sprains. Ukuba unale nzakala ungandwendwela abakufutshane ichiropractor ukusuka kwikhaya lakho, njengoko ngokutsha.me ukhankanya kwinqaku labo.
Ngokutsho kweDutch Quality Institute for Healthcare CBO, indlela yokuphumla, iqhwa, ukunyanzeliswa kunye nokuphakama kunyango olukhethiweyo lwe-4 yokuqala kwiintsuku ze-5 zokulimala. Emva koko, uvavanyo lomzimba kunye novavanyo oluphezulu luyimfuneko ukwenzela unyango olongezelelweyo. Nangona oogqirha abaninzi beyincoma le ndlela, kukwakho uphando oluninzi oluthandabuza ukusebenza konyango lwe-RICE. Ngokomzekelo, a uphononongo yezifundo eziqhutywe kwi-2012 zibonise ukuba akukho bungqina obaneleyo bokubonisa ukuba unyango lwe-RICE lusebenza kakuhle ukunyanga i-ankle edibeneyo. Olunye uphononongo olunxulumene ne Umnqamlezo obomvu uye waqinisekisa ukuba umkhenkce wawusebenza emva kokulimala ukuba uyisebenzise ngokukhawuleza. Nangona kunjalo, olu phononongo lufumanise ukuba ukumisa umzimba owenzakeleyo kunokuba luncedo. Akukho bungqina bokuxhasa ukuphakama. Ngaphezu koko, olu phononongo lufumene imiqondiso yokuba ucinezelo alunakunceda ubunzima okanye i-sprains. Phezu kwazo nje izinto ezintle nezimbi zayo isasetyenziswa ngokubanzi kwaye isetyenziswa rhoqo
Indlela eyiyo yokuphumla, umkhenkce, ukucinezela kunye nokuphakama (RICE)
- Ukuphumla: Xa umzimba wakho usiva iintlungu, umzimba wakho ukuthumelela umqondiso wokuba kukho into engalunganga ngomzimba wakho. Ukuba kunokwenzeka, nceda uyeke umsebenzi wakho ngokukhawuleza njengoko unako xa uziva ubuhlungu kwaye nceda uphumle kangangoko kuba umzimba wakho uyakufuna. Sukuzama ukulandela intanda-bulumko "akukho ntlungu, akukho nzuzo". Ukugqithisa into ngelixa unokulimala okuthile, umzekelo i-ankle sprain, kunokubangela ukuba umonakalo ube mandundu kwaye ulibazise inkqubo yakho yokubuyisela. Ngokutsho kwenqaku, kufuneka ugweme ukubeka ubunzima kwindawo yakho eyenzakeleyo usuku olunye ukuya kwiintsuku ezimbini ukukhusela ukulimala ukuba kubi nakakhulu. Ukuphumla kukwanceda ukuba uthintele ukugruzuka ngakumbi.
- Umkhenkce: Njengoko eli nqaku likhankanywe ngasentla, uphando oluninzi luye lwabonisa ukuba umkhenkce unokunciphisa intlungu kunye nokudumba. Ukusetyenziswa kwepakethe ye-ice okanye i-ice egubungele ithawula kwi-15 kwimizuzu ye-20 nganye iiyure ezimbini okanye ezintathu ngexesha lokuqala losuku ukuya kwiintsuku ezimbini emva kokuba unobungozi bakho. Isizathu sokuba umkhenkce ugqunywe ngetawuli ekhanyayo, efunxayo kukukunceda uthintele iqabaka. Ukuba awunayo ipakethe yomkhenkce, ungasebenzisa ingxowa yeeertyisi ezikhenkcezisiweyo okanye umbona. Iya kusebenza kakuhle njengepakethe yomkhenkce.
- Uxinzelelo: kuthetha ukusonga indawo owenzakeleyo ukuthintela ukugruzuka okanye ukudumba. Uxinzelelo lusebenza ukuya kwiveki enye kuphela. Gquba indawo echaphazelekayo usebenzisa i-bandage yonyango e-elastic njenge- Ibhandeji le-ACE . usonge ukwenzakala kwakho kakuhle, ungaqini kakhulu kwaye ungakhululeki kakhulu. Ukuba uyisonge kakhulu, iya kuphazamisa ukuhamba kwegazi lakho kwaye yenza ukwenzakala kwakho kube mandundu. Ulusu olungaphantsi kwesisongelo lujika lube luhlaza okwesibhakabhaka okanye luzive lubanda, lundindisholo okanye luyantlonta, nceda ukhulule ibhandeji yakho ukuze ukuhamba kwegazi kuhambe kakuhle kwakhona. Ukuba iimpawu azipheli ngeentsuku ezimbalwa, nceda undwendwele ngokukhawuleza uncedo lwezonyango.
- Ukuphakama: kuthetha ukuba uphakamisa indawo yokulimala emzimbeni wakho ukuba ibe ngaphezu kwenqanaba lentliziyo yakho. Ngokuphakamisa indawo eyonzakeleyo iya kunciphisa intlungu, ukubetha kunye nokuvuvukala. Kwenzeka ngenxa yokuba igazi liya kuba nzima ukufikelela kwinxalenye yomzimba wakho eyenzakeleyo. Ukwenza oko akunzima njengoko unokucinga. Ngokomzekelo, ukuba une-ankle sprain, unokubamba umlenze wakho kwimilenze ngelixa uhleli kwi-sofa. Ngoku ka ezinye iingcali , kungcono ukuphakamisa indawo yokulimala iiyure ezimbini ukuya kwezintathu ngosuku. Ngaphaya koko, i-CDC icebisa ukuba ulondoloze indawo eyonzakeleyo iphakanyiswe nanini na kunokwenzeka, nokuba awuwuqholisi ukwenzakala kwakho.
Ukongeza, ngokutsho a Ikliniki yemithambo ePhoenix , ukuba unemithambo ye-varicose, ukuphakamisa umlenze wakho kunokukunceda ukunciphisa intlungu.
Unyango lwe-RICE alusebenzi xa...
Nokuba unyango lwe-RICE lusebenza kakuhle ekunyangeni ukonzakala kwezicubu ezithambileyo kodwa alusebenzi kwaye alukhuthazwa ukunyanga ithambo elaphukileyo okanye ukwenzakala okumandundu kwizicubu ezithambileyo kuba ezi zinokufuna amayeza, utyando okanye unyango olubanzi lomzimba.IiPros and Cons of RICE Treatment
Unyango lwe-RICE lunokuhlala luyindlela ekhuthazwayo ngokubanzi yokunyanga ukulimala kwezicubu ezithambileyo. Nangona kunjalo, ayinguye wonke umboneleli wezempilo okhoyo ngokupheleleyo. Izifundo ezininzi zixhasa ingcamango yokuphumla inxalenye yomzimba owenzakeleyo ngokukhawuleza emva kokuba wenzekele. Nangona kunjalo, uphando oluninzi lufumene ukuba ukuhlola, ukuhamba okukhokelwayo kunokuba luncedo njengeenkqubo zokubuyisela. Ukunyakaza kunokubandakanya: i-massage, ukunweba kunye nokulungelelanisa.
Iingcali ezininzi zonyango zomzimba zinokuthandabuza ekusebenziseni i-ice kunye nezinye iinzame zokuthintela ukuvuvukala kwindawo yakho yokulimala. Olunye uphononongo ngo-2014 lucebise ukuba ukuba usebenzisa umkhenkce kumonzakalo wakho, unokuphazamisa amandla omzimba wakho wokuzibuyisela.
Ukuqukumbela
Ukuphumla, umkhenkce, ukunyanzeliswa kunye nokuPhakamisa unyango yeyona ndlela ilungileyo yokunyanga ukwenzakala okuthambileyo okuthambileyo okanye okuthambileyo okunje nge-sprains, i-sprains kunye nemikrwelo. Ukuba uye wazama le ndlela kodwa awufumani phuculo lokulimala kwakho, okanye ukuba awukwazi ukubeka nayiphi na ubunzima kwindawo eyenzakeleyo; kufuneka ufumane uncedo lwezonyango. Olu luluvo oluhle xa umzimba wakho owonzakeleyo uziva ndindisholo okanye umi kakuhle.