Malangizo a Chithandizo cha Ankle Yanu Yotayidwa

Zamkati

• Kodi ndiyenera kugwiritsa ntchito RICE pakhungu langa?
• Kupuma kapena ntchito?
• Ice kapena kutentha?
• Kupanikizika
• Kukwera
• Mankhwala oletsa kutupa
• Ankle zolimbitsa thupi ndi kutambasula patatha vuto
• Anatomy yama ankolo
• Kusamalira bondo lanu kwakanthawi

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kodi chimachitika ndi chiyani pamene 'mukugubuduza' bondo lanu?

Tinthu tating'onoting'ono tating'onoting'ono timapweteka kwambiri. Zimachitika ngati bondo lanu likulowa kapena kutuluka mwadzidzidzi. Kusuntha kwadzidzidzi kumeneku kumapangitsa kuti olumikizirana mafupa a bondo achoke m'malo mwake.

Mpukutu wamkati wamkati umatchedwa eversion sprain. Kuvulala kwamtunduwu kumakhudza mitsempha ndi minyewa mkati mwamkati mwa mwendo. Izi tendon zimathandizanso kuthandizira chingwe cha phazi.

Mpukutu wakunja wamagulu umatchedwa kusokonekera. Kupindika kosokoneza kumakhudza mitsempha yakunja yamiyendo.

Mitsempha yamagazi ndi yolimba, yolimba yolumikizira mafupa a akakolo ndi mafupa a mwendo. Kupindika komanso kupindika kumapangitsa kuti minofu ya akakolo itambasuke kapena kung'ambika. Izi zimabweretsa kupweteka kosiyanasiyana ndi kutupa.

Zifukwa zowonera dokotala wanu atavundikira mwendo ndi awa:

• kupweteka kwambiri
• mawonekedwe osamvetseka
• kutupa kwakukulu
• kulephera kuyenda mopitilira pang'ono
• mayendedwe ochepa

Kodi ndiyenera kugwiritsa ntchito RICE pakhungu langa?

Momwe muyenera kuchitira bondo lanu lopindika limadalira kukula kwa chovulalacho.

Kupopera pang'ono nthawi zambiri kumachiritsidwa kunyumba. Njira yachikhalidwe ya RICE (kupumula, ayezi, kupanikizika, kukwera) nthawi ina imawoneka ngati yoyesedwa komanso yowona. Koma mwina sikungakhale njira yanu yachangu kwambiri kuchira.

Akatswiri ena, kuphatikiza Dr. Gabe Mirkin, loya woyambirira wa RICE ndipo adadziwika kuti ndi amene adalemba mawuwa, awunikiranso phindu la kupumula pa masewera olimbitsa thupi komanso kufunika kouma bondo.

PRICE ndichizindikiro china cha njira yothetsera kuvulala ngati kupindika ndipo imangowunikira njira yotetezera chiwalo chanu chovulala limodzi ndi kupumula, ayezi, kupanikizika, ndi kukwera. Imalangiza kuteteza kapena kusunga malo ovulalawo munthawi yoyamba, maola, ndi tsiku lovulala.

Gulani zolumikizira ndi zofewa zama ankolo pa intaneti pano.

Kupuma kapena ntchito?

Malinga ndi a, kuchita masewera olimbitsa thupi pang'ono kumathandizira kuthandizira kupumula mutapumula kwa tsiku limodzi kapena awiri. Mawu omwe adalembedwa ndi National Athletic Trainers 'Association (NATA) adawonetsa kuti kuchita masewera olimbitsa thupi ndibwino kuti magazi aziyenda bwino komanso kuti kumathandizira kuchira mwachangu. Zochita zolimbitsa minofu mu ng'ombe ndi akakolo zitha kukhala zothandiza pakukhazikitsa bata komanso kukhazikika, kuchepetsa chiopsezo chobwezeretsanso.

Kuwunika mwatsatanetsatane komwe akatswiri ofufuza adapeza kuti kulepheretsa bondo lopindika mpaka kumapeto kwa masiku 10 kungathandize kuchepetsa kutupa ndi kupweteka. Anapezanso kuti kulepheretsa kuvulala kwathunthu kwa milungu yopitilira anayi kumatha kukulitsa zizindikilo ndikuwononga kuchira.

Yambani ndi zolimbitsa thupi zolimbitsa thupi. Musapitilize kuchita masewera olimbitsa thupi omwe akuwoneka kuti akukulitsa zizindikilo zanu. Lankhulani ndi dokotala kapena wothandizira zakuthupi za mitundu ya masewera olimbitsa thupi yomwe ingakhale yopindulitsa kwa inu.

Ice kapena kutentha?

Mawu a NATA adanenanso kuti nzeru zodziwika bwino zokhudzana ndi madzi oundana sizidalira kafukufuku wofufuza. Pa flipside, kafukufuku yemwe adalembedwa mu 2012 ya Journal of Athletic Training sanapeze chidziwitso chokwanira kuti kunena kuti icing a sprain sikukhudza zero.

Kuvulala kulikonse kumakhala kosiyana, ndipo RICE imalimbikitsidwabe, ngakhale NATA. Ngati kulimbitsa kansalu kanu kovutikira kumakupatsani mpumulo, chitani.

Gwiritsani ntchito phukusi la ayisi kwa mphindi 15 mpaka 20 pakadutsa maola awiri kapena atatu maola 72 oyamba. Izi sizingakhale zoyenera kwa anthu omwe ali ndi thanzi labwino, monga matenda ashuga, kuwonongeka kwa mitsempha ya m'mitsempha (peripheral neuropathy), kapena matenda am'mimba.

Osazizira bondo lanu kwa mphindi zoposa 20 nthawi imodzi. Zowonjezera sizofanana bwino pankhani yogwiritsa ntchito ayezi.

Kupanikizika

Kupanikizika kumathandiza kuchepetsa kutupa ndipo kumapangitsa kuti bondo lanu likhale lolimba poyimitsa. Muyenera kuyika bandeji yothamangitsa ikangotuluka. Manga mkondo wanu ndi bandeji yotanuka, monga bandeji ya ACE, ndikuisiya kwa maola 48 mpaka 72. Manga bandeji mosamala, koma osati mwamphamvu.

Kukwera

Kukweza phazi lako pamwamba pa chiuno kapena mtima kumachepetsa kutupa polimbikitsa kuthana ndi madzi owonjezera. Sungani phazi lanu pamalo okwezeka momwe zingathere, makamaka m'masiku ochepa oyamba.

Mankhwala oletsa kutupa

Mankhwala osagwiritsidwa ntchito poletsa kutupa (NSAIDs) atha kukhala othandiza kwambiri mukawagwiritsa ntchito pazenera la maola 48 mutatha kupukuta bondo lanu.

Ngakhale mapiritsi ngati ibuprofen (Advil, Motrin IB) kapena naproxen (Aleve) atha kukhala mankhwala oyamba odana ndi zotupa omwe amabwera m'maganizo mwanu, palinso njira zina zam'mutu zomwe mutha kupaka kapena kupopera molunjika patsamba la ululu ndi kutupa. Ma NSAID am'mutu amatha kukhala othandiza monga ma NSAID omwe mumatenga pakamwa. Ma gels a NSAID amathanso kukhala njira yabwino ngati mungakhale ndi zovuta zoyambira mapiritsi a NSAID, monga m'mimba wokwiya.

Gulani mafuta odziwika a NSAID, ma gels, ndi opopera pa intaneti apa.

Ankle zolimbitsa thupi ndi kutambasula patatha vuto

Zochita zina zimatha kukonzanso bondo lanu. Dokotala wanu kapena wothandizira zakuthupi angakulimbikitseni mayendedwe angapo opangidwa kuti abwezeretse mphamvu m'deralo kuti mupewe kupindika kwamtsogolo.

Kuphunzitsa kusamala komanso kukhazikika, komanso kutambasula komwe kumapangidwira kuti kusinthike komanso kuyenda, ndizothandiza kwambiri. Mukangoyamba kumene kugwiritsa ntchito phazi lanu, zimakhala bwino. Izi zithandizira kuchiritsa. Koma musachite mopambanitsa!

Nazi masewera olimbitsa thupi angapo omwe mungayese mukakwanitsa:

• Yendani, kaya ndi ndodo kapena opanda ndodo.
• Tsatirani zilembo ndi chala chanu. Izi zimalimbikitsa kuyenda kwamiyendo mbali zonse.
• Imani mwendo umodzi kwa masekondi 25 mpaka miniti imodzi kuti mukhale ndi mphamvu.
• Khalani pampando wokhala ndi phazi lakuthwa pansi. Sungani bondo lanu mbali ndi mbali kwinaku mukusunga phazi lanu lathyathyathya. Chitani izi kwa mphindi ziwiri kapena zitatu.
• Tambasulani ng'ombe yanu poyika manja anu pakhoma ndikuyika mwendo wovulala kumbuyo kwanu. Wongolani mwendo ndikugwira masekondi 25. Chitani izi kawiri kapena kanayi.

Muthanso kulankhulana ndi adotolo kapena othandizira kuti mugwiritse ntchito magulu osagwirizana pakuchita masewera olimbitsa thupi komanso kuchira.

Anatomy yama ankolo

Ankolo anu adapangidwa mwapadera kuti azithandizira kulemera kwa thupi lanu - kangapo - mukamayenda, kuthamanga, ndikuchita zochitika za tsiku ndi tsiku.

Ankolo anu amapangidwa ndi:

• minofu
• misempha
• mafupa, okutidwa ndi cartilage
• mafupa
• Mitsempha
• tendon
• Mitsempha yamagazi

Mgwirizano wama ankolo umapangidwa ndimafupa atatu. Zimagwira ngati kachingwe kololeza phazi lanu kuti liziyenda mosadukiza. Mafupa awa amatchedwa:

• talus (fupa la akakolo)
• tibia (shin fupa)
• fibula (fupa laling'ono lolumikiza bondo ndi bondo)

Magalamenti amalumikiza mafupawo, ndi kuwagwira pamodzi. Pali mitsempha itatu panja (mbali yotsatira) ya mwendo. Mkati (malo apakati) a akakolo mumakhala ligament ya deltoid. Mitsempha ingapo imathandizanso mwendo wapansi pomwe umakumana ndi bulu.

Tendon amalumikiza minofu ndi mafupa. Matenda odziwika bwino kwambiri a ankle ndi Achilles. Mu akakolo, ma tendon amathandizira kukhalabe olimba komanso olimba.

Minofu ya mwendo wapansi ndiyofunikanso. Amagwira ntchito yothandizira bondo ndikugwira ntchito moyenera. Kukhazikitsa, kutambasula, ndi kulimbitsa mitsempha iyi ndi minofu yomwe imathandizira bondo lanu ingathandize kuti ma bondo anu akhale athanzi komanso okhazikika.

Kusamalira bondo lanu kwakanthawi

Bondo lophwanyika limatha kuchitika kwa aliyense, koma pali zinthu zingapo zomwe mungachite kuti musamalire ma bondo anu nthawi yayitali ndikufulumizitsa kuchira:

• Pewani nsapato zomwe zimapangitsa kuti bondo lanu lisasunthike, monga nsapato zazitali.
• Tambasulani musanachite masewera olimbitsa thupi komanso mutatha.
• Tambasulani bondo lanu ndi miyendo yanu pafupipafupi.
• Pitirizani ndi masewera olimbitsa thupi omwe adalimbikitsidwa.