Kuchita mwamsanga kungachepetse nthawi yowonongeka kwa akalulu opuma
Zitsulo za ankle ndi zovulaza zamagulu, makamaka pa masewera othamanga ndi kuyamba masewera, masewera a masewera kapena masewera othamanga. Athamanga amakonda kuyesa kupyola ululu wa mankhwala kapena kubwerera ku masewera mwamsanga pambuyo pa zochepa zomwe zingapangitse kuti pakhale ngozi. Koma kudziŵa nthawi yoti mupumule ndi momwe mungagwiritsire ntchito kachidwi kwanu kungakuthandizeni kuti mubwezeretse bwinobwino ndi kuteteza mavuto amtsogolo.
Ngati muli ndi mitsempha yamatumbo nkofunika kuti muchite mofulumira. Chithandizo cholimbikitsidwa ndi kutsatira ndondomeko ya mankhwala ya RICE ndikuletsa ntchito iliyonse ndi kuteteza khungu kuti lisapweteke. Kwenikweni, khalani pansi ndipo musayese kuyendamo nthawi yomweyo. Gwiritsani ntchito kukulunga kwachitsulo ndi ayezi kuti mupitirize kutupa mpaka osachepera. Ice liyenera kugwiritsidwa ntchito kwa mphindi 15 panthawi ndikuchotsedwa. Kusiya ayezi pamtunda kungathenso kuyambitsa chisanu ndi kuwononga minofu. Ndiponso. sungani phazi lanu ndi phazi kuti lichepetse kuthamanga kwa magazi (ndi kutupa) m'mimba.
Zingakhale zothandiza kugwiritsa ntchito mankhwala osakanikirana ndi anti-inflammatory (NSAID) kuti athetse kutupa. Kafukufuku apeza kuti odwala pogwiritsira ntchito NSAID pambuyo pa zopweteka zazing'onoting'ono, adachepetsa kutupa, ndipo anabwerera kuntchito mofulumira kusiyana ndi omwe sanamwe mankhwala.
Ndizothandiza kupeza chithandizo chamankhwala kuti mudziwe bwino matenda anu.
Mankhwala a ankle amavoteredwa ndi yothandizira, ndipo mankhwala ndi kuchuluka kwa nthawi yomwe mumatha kuyembekezera kawirikawiri kumawonjezeka ndi mankhwala opweteka kwambiri.
Mukangoyamba kumwa chithandizo, ndibwino. Poyesera kunyalanyaza kapena kupweteka kupweteka ndikuyembekezerani kuti thumba lachitsulo pamasana mwanu madzulo lidzatha, mungathe kuthawa ndi mankhwala omwe angatenge milungu kapena miyezi kuti muchiritse bwino.
Zambiri za kuwonongeka kwapopera zimachokera ku kutupa, kotero choyambirira ndicho kuchepetsa kutupa monga momwe zingathere, ndi kuchita zimenezo, mphindi iliyonse pambuyo pa chiyeso choyambirira.
Ngati mumasewera masewero omwe amatha kukhala nawo (mpira, masewera, mpira, mpira wa basketball, etc ...) nthawi zonse muyenera kukhala ndi chithandizo choyambirira pafupi. Chingwe choterechi chiyenera kuphatikizapo zowonongeka, ma phukusi, mabala, mabanki, ma NSAID komanso zina zofunika zothandizira .
Kuti mukhale ndi vuto lalikulu (lomwe simungathe kulemera), mungafunike kupita kukaonana ndi dokotala kuti mutsimikizire kuti mulibe kuwonongeka kwa matope kapena kupweteka kwakukulu. Kawirikawiri, muyenera kupewa kuika zolemera pokhapokha mutakhala ndi kutupa. Ngati n'kotheka, muyenera kuyendetsa phazi lanu. Pakangopita masiku angapo, ululu wanu uyenera kuchepa mokwanira kuti mulole kulemera kolemetsa popanda kupweteka. Pamene mutha kulekerera kulemera kwake, mukhoza kuyamba pulogalamu yoyenda ndi yofatsa kuti mukhale osinthasintha.
Nkhumba Zimayambitsa Zochita za Rehab
Pambuyo pa kuvulala kwanu, mudzapatsidwa pulogalamu yochita masewera olimbitsa thupi yomwe imaphatikizapo zochitika zosiyanasiyana zoyendayenda ndi kupita patsogolo pang'onopang'ono. Zochita zosavuta ndikutenga makalata a zilembo zazithunzi ndi zala zanu.
Kupititsa patsogolo pang'onopang'ono ku zochitika zolemetsa ziyenera kutsatira.
Zochita zowonetsera komanso zina zolimbitsa thupi zingakuthandizeni kuti muthe msanga ndipo muyenera kuchita chimodzimodzi monga pulogalamu yothandizira. Kusalongosoka kosavuta ndikulingalira bwino zamtsogolo zamatumbo. Pambuyo pa kuvulala kwa minofu, kuphunzitsidwa bwino ndi kofunika kuti munthu ayambe kuchira. Kuwonjezera pa maso athu ndi makutu apamkati, pali malonda apadera m'magulu athu (proprioceptors) omwe amapereka chidziwitso chokhudza malo athu mu danga.
Pogwiritsa ntchito mwendo umodzi, mungathe kulimbikitsa ndi kulimbikitsa anthu obwera m'matumbo. Sungani pa mwendo wokhudzidwa ndikukhala mosasuntha kwa masekondi 15.
Pitirizani kuthana ndi chifuwa chanu pogwiritsa ntchito maso anu otsekedwa, kapena mutu wanu ukusunthira mbali ndi mbali. Ngati mumaseŵera mpira, sungani pazeng'onong'ono zomwe mumakoka ndikukankhira mpira mpira pakhoma. Ngati mukusewera basketball, muyeso ndi kuwombera kapena muzichita zinthu zosangalatsa. Pezani kulenga ndi masewero anu kuti mufanane ndi masewera anu.
Mankhwala a antikine amatha kutetezedwa pogwiritsa ntchito zipangizo zoyenera pa masewera anu. Komabe, nsapato zenizeni zokhudzana ndi masewera ndi zida zoteteza zimangokhala chiyambi. Pofuna kupewa mapiritsi a mitsempha, muyenera kulimbitsa thupi lanu ndikuyamba kukhazikitsa ndondomeko yoyenerera bwino. Ndipo musaiwale kusunga chithandizo choyamba choyandikira pafupi. Kuti mwina mwake.
> Chitsime:
> Chikondi cholimba: chosinthika, American Family Physician. 2006; Nov 15; 74 (10): 1714-20.
> Petrella R, Ekman EF, Schuller R, Fort JG. Kuchita bwino kwa celecoxib, chivomezi cha COX-2, komanso naproxen mu kasamalidwe kake. Clinical Journal of Sports Medicine 2004; 14: 225-31.