Kupsyinjika kwa msana - chisamaliro chotsatira

Kupsyinjika ndi pamene minofu imatambasula ndikulira. Kuvulala kowawa kumeneku kumatchedwanso "minofu yokoka."

Ngati mwasokoneza khosi lanu, mwatulutsa imodzi kapena zingapo za msana kumbuyo kwa mwendo wanu wapamwamba (ntchafu).

Pali magawo atatu amtundu wa hamstring:

• Kalasi 1 - kupsinjika pang'ono kapena kukoka
• Kalasi 2 - misozi pang'ono
• Kalasi 3 - misozi yathunthu yathunthu

Nthawi yobwezeretsa imadalira mtundu wovulalawo. Kuvulala pang'ono kwa grade 1 kumatha kuchira m'masiku ochepa, pomwe kuvulala kwa grade 3 kumatha kutenga nthawi yayitali kuchiritsa kapena kufuna kuchitidwa opaleshoni.

Mutha kuyembekezera kutupa, kukoma mtima, ndi ululu pambuyo povulala. Kuyenda kumatha kukhala kopweteka.

Kuti muthandizire minofu yanu kuchira, mungafunike:

• Ndodo ngati simungathe kulemera mwendo wanu
• Bandeji yapadera wokutidwa m'chiuno mwako (bandage bandage)

Zizindikiro, monga kupweteka ndi kupweteka, zimatha:

• Masiku awiri kapena asanu kuvulala kwa grade 1
• Mpaka masabata angapo kapena mwezi umodzi wovulala kalasi 2 kapena 3

Ngati kuvulala kuli pafupi kwambiri ndi matako kapena bondo kapena pali zipsera zambiri:

• Zitha kutanthawuza kuti khosi lanyundo lidachotsedwa pamfupa.
• Mwinanso mungakumane ndi dokotala wazamankhwala kapena mafupa (mafupa).
• Mungafunike kuchitidwa opaleshoni kuti mugwirizanenso ndi tendon ya khosi.

Tsatirani izi kwa masiku kapena milungu ingapo mutavulala:

• Pumulani. Siyani zolimbitsa thupi zilizonse zomwe zimapweteka. Sungani mwendo wanu mwakachetechete momwe mungathere. Mungafunike ndodo mukamayenda.
• Ice. Ikani ayezi pamtambo wanu kwa mphindi 20, 2 kapena 3 patsiku. Osapaka madzi oundana molunjika pakhungu lanu.
• Kupanikizika. Bandage yothandizira kapena kukulunga kumatha kuchepetsa kutupa ndikuchepetsa ululu.
• Kukwera. Mukakhala pansi, khalani ndi mwendo wokwera pang'ono kuti muchepetse kutupa.

Pogwiritsa ntchito ululu, mungagwiritse ntchito ibuprofen (Advil, Motrin), naproxen (Aleve, Naprosyn), kapena acetaminophen (Tylenol). Mutha kugula mankhwala amtunduwu kusitolo.

• Lankhulani ndi omwe amakuthandizani musanagwiritse ntchito mankhwalawa ngati muli ndi matenda a mtima, kuthamanga kwa magazi, matenda a impso, kapena mudakhala ndi zilonda zam'mimba kapena kutuluka magazi m'mbuyomu.
• Musatenge zochuluka kuposa zomwe zakulimbikitsidwa mu botolo kapena ndi omwe amakupatsirani.

Pamene ululu wanu watsika mokwanira, mutha kuyamba kuwongola pang'ono ndikuchita masewera olimbitsa thupi. Onetsetsani kuti wothandizira wanu akudziwa.

Onjezerani pang'ono zochitika zanu zolimbitsa thupi, monga kuyenda. Tsatirani zomwe akukupatsani omwe akukupatsani. Pamene msana wanu umachira ndikulimba, mutha kuwonjezera zowonjezera komanso zolimbitsa thupi.

Samalani kuti musadzikakamize kwambiri kapena kuthamanga kwambiri. Kupweteka kwa msana kungabwererenso, kapena kupweteka kwanu kungang'ambike.

Lankhulani ndi omwe amakupatsani musanabwerere kuntchito kapena zochitika zilizonse zolimbitsa thupi. Kubwerera kuzinthu zachilendo koyambirira kwambiri kumatha kuyambiranso.

Tsatirani omwe akukuthandizani 1 mpaka 2 masabata mutavulala. Kutengera kuvulala kwanu, omwe akukuthandizani angafune kukuwonani kangapo panthawi yochiritsidwa.

Itanani omwe akukuthandizani ngati:

• Mumakhala dzanzi mwadzidzidzi kapena kumva kulasalasa.
• Mukuwona kuwonjezeka kwadzidzidzi kwa ululu kapena kutupa.
• Kuvulala kwanu sikuwoneka kuti kukuchiritsa monga mukuyembekezera.

Minofu yolumikizidwa; Sprain - hamstring

Cianca J, Mimbella P. Hamstring kupsyinjika. Mu: Frontera WR, Silver JK, Rizzo TD Jr, olemba. Zofunikira pa Thupi Lathupi ndi Kukonzanso. Wolemba 4. Philadelphia, PA: Elsevier; 2019: mutu 68.

(Adasankhidwa) Hammond KE, Kneer LM. Kuvulala kwa khosi. Mu: Miller MD, Thompson SR, olemba. DeLee, Drez, & Miller's Orthopedic Sports Medicine. 5th ed. Philadelphia, PA: Elsevier; 2020: chap 86.

Wobwereza B, Davies GJ, Provencher MT. Minofu ikuthana ndi chiuno ndi ntchafu. Mu: Wobwereza B, Davies GJ, Provencher MT, eds. Kukhazikitsa Mafupa a Athlete. Philadelphia, PA: Elsevier Saunders; 2015: chap 24.

Switzer JA, Bovard RS, Quinn RH. (Adasankhidwa) Mafupa a m'chipululu. Mu: Auerbach PS, Cushing TA, Harris NS, eds. Mankhwala A m'chipululu cha Auerbach. Wachisanu ndi chiwiri. Philadelphia, PA: Elsevier; 2017: mutu 22.

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