Momwe mungachiritse kupweteka kwa bondo mutatha kuthamanga

Zamkati

• 1. Gwiritsani wodzigudubuza wokha
• 2. Valani ayezi pa bondo
• 3. Valani nsapato zothamanga
• 4. Valani kugwedeza kwamondo
• 5. Kodi kuwala kumatambasula kawiri patsiku
• 6. Kumwa mankhwala opha ululu ndi odana ndi kutupa
• 7. Idyani zakudya zotsutsana ndi zotupa tsiku lililonse
• 8. Mpumulo

Pofuna kuthandizira kupweteka kwamondo mutatha kuthamanga kungakhale kofunikira kupaka mafuta odana ndi zotupa, monga Diclofenac kapena Ibuprofen, kupaka ma compress ozizira kapena, ngati kuli kofunikira, sinthanitsani maphunziro othamanga ndikuyenda mpaka ululu utatha.

Nthawi zambiri, kupweteka kwa bondo ndichizindikiro chomwe chitha kuwonekera chifukwa cha Iliotibial Band Friction Syndrome, yotchedwa SABI, yomwe imakonda kuwoneka mwa anthu omwe amathamanga tsiku lililonse ndipo amadziwika ndi ululu m'mbali mwa bondo.

Komabe, kupweteka pambuyo pothamanga kumathanso kubuka chifukwa cha mavuto monga kuphatikiza kwamagulu kapena tendonitis, ndipo ululu ukapanda kutha pakadutsa sabata kapena ukuwonjezeka pang'onopang'ono ndibwino kuti musiye kuthamanga ndikuwona katswiri wa mafupa kapena physiotherapist kuti adziwe chomwe chimayambitsa kupweteka kwamondo , ndipo kungakhale kofunikira kuyesa mayeso azachipatala, monga ma x-ray kapena computed tomography. Onani zambiri zakumva kupweteka kwa bondo.

Chifukwa chake, njira zina zomwe zingathandize kuthetsa ululu mutatha kuthamanga ndi monga:

1. Gwiritsani wodzigudubuza wokha

Chofufutira cha thovu lodziyesera lokha, lotchedwanso thovu wodzigudubuzaNdibwino kwambiri kuthana ndi kupweteka kwamaondo, ana amphongo, ma quadriceps ndi kumbuyo. Mukungoyenera kuyika pansi pansi ndikuliyika liziyenda pamalo owawa kwa mphindi 5 mpaka 10. Chofunikira ndikuti mukhale ndi mpukutu waukulu, pafupifupi masentimita 30 womwe ndi wolimba kwambiri kuti muthane ndi kulemera kwa thupi lanu, chifukwa muyenera kulemetsa thupi pamwamba pa mpukutuwo.

2. Valani ayezi pa bondo

Pakakhala kuwawa pambuyo pothamanga, chimfine chozizira kapena ayezi amatha kugwiritsidwa ntchito pa bondo, makamaka akatupa komanso ofiira, chifukwa amathandiza kuchepetsa ululu ndi kutupa.

Pazochitikazi, ndikofunikira kuti ayezi azichita pafupifupi mphindi 15, kugwiritsa ntchito kangapo kawiri patsiku, ndipo imodzi mwazoyeserera ziyenera kukhala pambuyo pa mpikisano. Ndikofunikanso kuyika nsalu yopyapyala pansi pa ayezi kuti mupewe kutentha kwa khungu, komwe kumatha kukhala thumba la masamba achisanu, madzi oundana ochokera mufiriji kapena matumba amadzi ozizira omwe angagulidwe ku pharmacy.

Kuphatikiza apo, mutatha kuyika ayezi, kutikita minofu yaying'ono ya bondo kumatha kuchitidwa, kusuntha fupa lozungulira bondo kuchokera mbali ndi mbali kwa mphindi 3 mpaka 5.

3. Valani nsapato zothamanga

Ndikofunika kuvala nsapato zoyenerera nthawi iliyonse yomwe tikuphunzitsidwa, chifukwa zimapondetsa bwino phazi ndikuchepetsa mwayi wovulala. Kunja kwa maphunziro, muyenera kuvala nsapato zabwino zomwe zimakulolani kuti muzithandizira bwino mapazi anu, chifukwa chake muyenera kukhala ndi mphira wokha wokhala ndi masentimita 2.5. Kuphatikiza apo, ngati kuli kotheka, wina ayenera kusankha kuthamanga m'misewu yadothi, chifukwa zomwe zimakhudza maondo ndizochepa. Onani dongosolo lathunthu loyendetsa 5 ndi 10 km pang'onopang'ono popanda kuvulala.

4. Valani kugwedeza kwamondo

Nthawi zambiri, kuyika bondo yotanuka pabondo tsiku lonse kumathandizira kuti ichepetse ndikuchepetsa kupweteka, popeza wopanikizika amalimbikitsa kumangika ndi kutonthozedwa. Kuphatikiza apo, kuthamanga ndi bondo lomwe lamangidwako kumatha kuchepetsa ululu.

5. Kodi kuwala kumatambasula kawiri patsiku

Ululu ukabuka mu bondo mukamathamanga kapena mukangomaliza kumene, munthu ayenera kutambasula, kugwedeza mwendo kumbuyo ndikugwira dzanja limodzi kapena kukhala pampando ndi mapazi onse pansi ndikutambasula mwendowo ndi bondo lomwe lakhudzidwa, pafupifupi maulendo 10, kubwereza maseti atatu.

6. Kumwa mankhwala opha ululu ndi odana ndi kutupa

Kupweteka kwa mawondo mutatha kuthamanga kumatha kuchepa mukamamwa mankhwala opha ululu, monga Paracetamol, kapena kugwiritsa ntchito mafuta odana ndi zotupa, monga Cataflan maola asanu ndi atatu alionse. Komabe, ntchito yake iyenera kuchitika pokhapokha atavomerezedwa ndi dokotala kapena wamankhwala.

Kuphatikiza apo, nthawi zina, monga kuvulala kwa mitsempha, kungakhale kofunikira kuchitidwa opaleshoni ya mawondo, kuyika ziwalo zapadera, mwachitsanzo.

7. Idyani zakudya zotsutsana ndi zotupa tsiku lililonse

Zakudya zina zomwe zingakuthandizeni kuti muchepetse ululu mukathamanga ndi monga adyo, tuna, ginger, turmeric, salimoni, mbewu za chia, madontho a mafuta ofunikira a sage kapena rosemary, chifukwa ali ndi zotsutsana ndi zotupa.

8. Mpumulo

Pamene kupweteka kwa bondo kumakhala kovuta mutatha kuthamanga, munthu ayenera kupewa kuyesetsa mwamphamvu, monga kudumpha, kupondaponda kapena kuyenda mwachangu kuti asakulitse ululu ndikuwonjezera vutoli.

Pofuna kuthetsa ululu mutatha kuthamanga, mutha kugona pabedi kapena pabedi ndikuthandizira mapazi anu poyika pilo pansi pa maondo anu, popeza kupumula kwa mphindi zosachepera 20 kumathandiza kuchepetsa kutupa ndi kutupa.

Onani malangizowo ena kuti muchepetse kupweteka kwamondo muvidiyo yotsatirayi: