Ngenkathi wenza imisebenzi yakho yansuku zonke uke walimala iqakala lakho noma olunye uhlobo lwe-sprain noma i-strain? Uma usunayo, ikuphi ukwelashwa kwakho kokuqala? ngokuvamile , ukwelashwa kokuqala, udokotela uzophakamisa ukuthi uphumule, iqhwa, ukucindezela kanye nokuphakama noma owaziwa nangokuthi indlela ye-RICE. Indlela ye-RICE iyindlela elula yokuzinakekela ezokusiza unciphise ukuvuvukala, ukhulule ubuhlungu, futhi usheshise ukululama. Lokhu kwelashwa kunconywa udokotela lapho abantu benokulimala emisipha, i-tendon noma i-ligament. Labo kulimala babizwa ukulimala kwezicubu ezithambile , kufaka phakathi ama-sprains, ama-sprains kanye nama-contusions eyaziwa ngokuthi imihuzuko. Uma unalokhu kulimala ungavakashela nabaseduze isifo se-chiropractor kusuka ekhaya lakho, njengoba lungisa kabusha.mina ibalula esihlokweni sabo.
Ngokusho kwe-Dutch Quality Institute for Healthcare CBO, indlela yokuphumula, iqhwa, ukucindezela kanye nokuphakama kuyindlela yokwelapha ekhethiwe ye-4 yokuqala ezinsukwini ze-5 zokulimala. Ngemva kwalokho, ukuhlolwa ngokomzimba okunokuhlolwa kwekhwalithi ephezulu kuyadingeka ukuze kuqhubeke ukwelashwa. Naphezu kodokotela abaningi abayincoma le ndlela, kukhona nocwaningo oluningana olungabaza ukuphumelela kokwelashwa kwe-RICE. Ngokwesibonelo, a buyekeza Ucwaningo olwenziwe ngo-2012 lubonise ukuthi kwakungekho ubufakazi obanele bokufakazela ukuthi ukwelashwa kwe-RICE kuyasebenza ukuphatha ama-ankle aphikisiwe. Esinye isibuyekezo esihlobene ne- I-Red Cross ukuqinisekisile ukuthi iqhwa lalisebenza ngemva kokulimala uma ulisebenzisa ngokushesha. Nokho, lolu cwaningo lunqume ukuthi ukumisa umzimba olimele kungase kungabi usizo. Abukho ubufakazi obusekela ukuphakama. Ngaphezu kwalokho, lokhu kubuyekezwa kuthole izinkomba zokuthi ukuminyanisa kungase kungazisi izingqinamba noma ama-sprains. Naphezu kobuhle nobubi bayo isasetshenziswa kabanzi futhi isasetshenziswa njalo
Indlela efanele yokuphumula, iqhwa, i-Compress and Elevation (RICE)
- Ukuphumula: Uma umzimba wakho uzwa ubuhlungu, umzimba wakho ukuthumelela isignali yokuthi kukhona okungahambi kahle ngomzimba wakho. Uma kungenzeka, sicela uyeke umsebenzi wakho ngokushesha ngangokunokwenzeka lapho uzwa ubuhlungu futhi sicela uphumule ngokusemandleni akho ngoba umzimba wakho uyakudinga. Ungazami ukulandela ifilosofi "akukho buhlungu, akukho nzuzo". Ukweqisa okuthile kuyilapho unokulimala okuthile, ngokwesibonelo i-ankle sprain, kungase kubangele umonakalo omkhulu futhi kubambezele inqubo yakho yokululama. Ngokusho kwe-athikili, kufanele ugweme ukubeka isisindo endaweni yakho olimele usuku olulodwa kuya ezinsukwini ezimbili ukuvimbela ukulimala ukuba kubi nakakhulu. Ukuphumula nakho kuyakuzuzisa ukuze uvimbele eminye imihuzuko.
- Iqhwa: Njengoba lesi sihloko sisho ngenhla, izifundo eziningana ziye zafakazela ukuthi iqhwa linganciphisa ubuhlungu nokuvuvukala. Ukusetshenziswa kwephakethe leqhwa noma ithawula elimbozwe yiqhwa imizuzu eyi-15 kuye kwengama-20 njalo emahoreni amabili noma amathathu phakathi nosuku lokuqala kuya ezinsukwini ezimbili ngemuva kokulimala kwakho. Isizathu sokuthi kungani iqhwa limboze ngethawula elilula, elimuncayo ukukusiza ukuvikela isithwathwa. Uma ungenayo i-ice pack, ungasebenzisa futhi isikhwama sikaphizi oqandisiwe noma ummbila. Izosebenza kahle njengephakethe leqhwa.
- Ukuminyanisa: kusho ukugoqa indawo elimele ukuvimbela imihuzuko noma ukuvuvukala. Ukuminyanisa kusebenza kuze kube yiviki elilodwa kuphela. Gcoba indawo ethintekile usebenzisa ibhandeshi lezokwelapha elinwebekayo njenge Ibhande le-ACE . bopha ukulimala kwakho ngokukhululeka, ungakuqini kakhulu futhi ungakhululeki kakhulu. Uma uyisonga kakhulu, izophazamisa ukugeleza kwegazi lakho futhi yenze ukulimala kwakho kube kubi nakakhulu. Isikhumba esingaphansi kokugoqa siphenduka sibe luhlaza okwesibhakabhaka noma sizizwe sibanda, sindikindiki noma siluma, sicela ukhulule ibhandishi lakho ukuze ukugeleza kwegazi kuzogeleza kahle futhi. Uma izimpawu zingashabalali ezinsukwini ezimbalwa, sicela uvakashele ngokushesha ukuze uthole usizo lwezokwelapha.
- Ukuphakama: kusho ukuthi uphakamisa indawo yokulimala emzimbeni wakho ukuze ibe ngaphezu kwezinga lenhliziyo yakho. Ngokuphakamisa indawo elimele kuzonciphisa ubuhlungu, ukushaya kanye nokuvuvukala. Kwenzeka ngoba igazi kuzoba nzima ukufinyelela esithweni sakho esilimele. Ukwenza kanjalo akunzima njengoba ungase ucabange. Isibonelo, uma une-ankle sprain, ungase uphakamise umlenze wakho emicamelo ngenkathi uhlezi kusofa. Ngokuvumelana ne abanye ochwepheshe , kungcono ukuphakamisa indawo yokulimala amahora amabili kuya kwamathathu ngosuku. Ngaphezu kwalokho, i-CDC iphakamisa ukuthi ulondoloze indawo elimele iphakeme noma nini lapho kunokwenzeka, ngisho noma ungawufaki iqhwa ekulimaleni kwakho.
Ngaphezu kwalokho, ngokusho kuka-a Umtholampilo we-Vein ePhoenix , uma unemithambo ye-varicose, ukuphakamisa umlenze wakho kungakusiza ukunciphisa ubuhlungu.
I-RICE Treatment ayisebenzi uma...
Ngisho nokwelashwa kwe-RICE kuphumelela ekwelapheni ukulimala kwezicubu ezithambile kodwa akusebenzi futhi akunconyelwe ukwelapha amathambo aphukile noma ukulimala okubi kakhulu kwezicubu ezithambile ngoba lokhu kungase kudinge imithi, ukuhlinzwa noma ukwelapha ngokomzimba okubanzi.Izinzuzo Nezingozi Zokwelashwa kwe-RICE
Ukwelashwa kwe-RICE kungase kuhlale kuyindlela evame ukunconywa kakhulu yokwelapha ukulimala kwezicubu ezithambile. Noma kunjalo, akubona bonke abahlinzeki bezempilo abakhona ngokuphelele. Ucwaningo oluningi lusekela umqondo wokuphumula ingxenye yomzimba elimele ngokushesha ngemva kokulimala. Kodwa-ke, izifundo ezimbalwa zithole ukuthi ukuhlola, ukunyakaza okuqondisiwe kungase kube yinzuzo njengezinqubo zokubuyisela. Ukunyakaza kungase kuhlanganise: ukusikhipha umzimba, ukunweba kanye nokulungisa isimo.
Abelaphi abaningana bomzimba banokungabaza ekusebenziseni iqhwa neminye imizamo yokuvimbela ukuvuvukala endaweni yakho yokulimala. Olunye ucwaningo ngo-2014 lwancoma ukuthi uma usebenzisa iqhwa ekulimaleni kwakho, lingase liphazamise ikhono lomzimba wakho lokuzilulama.
Isiphetho
Ukwelashwa Ukuphumula, Iqhwa, Ukucindezelwa kanye Nokuphakama kuyindlela engcono kakhulu yokwelapha ukulimala kwezicubu ezithambile ezithambile noma ezithambile ezithambile njengama-sprains, izinhlungu kanye nemihuzuko. Uma uke wazama le ndlela kodwa namanje akukho ngcono ukulimala kwakho, noma uma ungakwazi ukubeka isisindo endaweni elimele; kufanele ube nosizo lwezokwelapha. Lona futhi umqondo omuhle lapho umzimba wakho olimele uzwa ndikindiki noma ungahambi kahle.