Zithandizo Zapakhomo za 8 Zapakhosi

Zamkati

• Unikani ululu wanu
• 1. Yesani RICE yamavuto ndi ma sprains
• 2. Tai chi
• 3. Kuchita masewera olimbitsa thupi
• 4. Kusamalira kunenepa
• 5. Mankhwala otentha ndi ozizira
• 6. Mafuta azitsamba
• 7. Makungwa a msondodzi
• 8. Kutulutsa kwa ginger
• Njira zochizira: Glucosamine, chondroitin sulphate, ndi zina zambiri
• Nthawi yoti muwonane ndi dokotala

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

Unikani ululu wanu

Ngati muli ndi ululu wamabondo wofatsa, mumatha kuwachiritsa kunyumba. Kaya chifukwa cha kupindika kapena nyamakazi, pali njira zingapo zothetsera vutoli.

Ululu chifukwa cha kutupa, nyamakazi, kapena kuvulala pang'ono nthawi zambiri kumatha popanda thandizo lachipatala. Zithandizo zapakhomo zimatha kukulitsa chisangalalo chanu ndikuthandizani kuthana ndi zizindikilo.

Koma ngati kupweteka kumakhala kochepa kapena kovuta, kapena ngati zizindikiro zikupitirirabe kapena kukulirakulira, mungafunike kupita kuchipatala kuti muwone bwinobwino.

Pemphani kuti mumve zambiri zamankhwala ochiritsira omwe angakuthandizeni kuchepetsa kupweteka kwa bondo lanu.

1. Yesani RICE yamavuto ndi ma sprains

Ngati mwapotoza mwendo, kugwa, kapena kusokoneza bondo lanu, zingakhale zothandiza kukumbukira mawu akuti "RICE":

• REst
• IneM'malo mwake
• C.kunyengerera
• Ekukweza

Chokani pamapazi anu ndikupaka chimfine chozizira kapena thumba lachisanu mpaka bondo. Masamba oundana, monga nandolo, adzagwiranso ntchito ngati mulibe ayezi wothandiza.

Manga bondo lanu ndi bandeji yoletsa kuti muchepetse kutupa, koma osati mwamphamvu imadula kufalikira. Pamene mukupuma, khalani ndi phazi lokwera.

Gulani ma bandeji oponderezana komanso ma compress ozizira pa intaneti.

2. Tai chi

Tai chi ndi mtundu wakale waku China wazolimbitsa thupi womwe umathandizira kusinthasintha komanso kusinthasintha.

Mu, ofufuza adapeza kuti kuchita tai chi kumathandiza kwambiri anthu omwe ali ndi matenda a osteoarthritis (OA). Malangizo ochokera ku American College of Rheumatology and Arthritis Foundation amalangiza ngati njira yothandizira OA.

Tai chi itha kuthandiza kuchepetsa ululu ndikuwonjezera mayendedwe osiyanasiyana. Zimaphatikizaponso kupuma kwambiri komanso kupumula. Izi zithandizanso kuchepetsa kupsinjika ndi kukuthandizani kuthana ndi ululu wosatha.

Dinani apa kuti muyambe ndi tai chi.

3. Kuchita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi tsiku lililonse kungakuthandizeni kuti minofu yanu ikhale yolimba komanso kuti muziyenda bwino. Ndi chida chofunikira pochizira OA ndi zina zomwe zimayambitsa kupweteka kwamondo.

Kupumitsa mwendo kapena kuchepetsa kuyenda kungakuthandizeni kupewa kupweteka, komanso kumatha kuumitsa kulumikizana ndikuchedwa kuchira. Pankhani ya OA, kuchita masewera olimbitsa thupi kokwanira sikungafulumizitse chiwopsezo cha olowa.

Akatswiri apeza kuti, kwa anthu omwe ali ndi OA, kuchita masewera olimbitsa thupi ndi munthu wina kumatha kukhala kopindulitsa kwambiri. Amatha kukhala wophunzitsa payekha kapena bwenzi lochita masewera olimbitsa thupi. Akatswiri amalangizanso anthu kuti apeze zochitika zomwe amakonda.

Ntchito zosakhudzidwa ndi njira yabwino, monga:

• kupalasa njinga
• kuyenda
• kusambira kapena masewera olimbitsa thupi
• tai chi kapena yoga

Komabe, mungafunike kupumula ku masewera olimbitsa thupi ngati muli:

• kuvulala, monga kupindika kapena kupsyinjika
• kupweteka kwambiri kwa bondo
• kuwonekera kwa zizindikilo

Mukabwerera kuntchito pambuyo povulala, mungafunike kusankha njira yosavuta kuposa momwe mumakonda.

Funsani dokotala wanu kapena wothandizira zakuthupi kuti akuthandizeni kupanga pulogalamu yomwe ili yoyenera kwa inu, ndikuisintha momwe zizindikiritso zanu zimasinthira.

Yesani zolimbitsa thupi zolimbitsa bondo.

4. Kusamalira kunenepa

Kulemera kwambiri ndi kunenepa kwambiri kumatha kuyika zowonjezera pamaondo anu. Malinga ndi Arthritis Foundation, mapaundi 10 owonjezera amatha kuwonjezera pakati pa mapaundi 15 mpaka 50 olumikizana ndi cholumikizira.

Mazikowo akuwonanso kulumikizana pakati pa kunenepa kwambiri ndi kutupa. Mwachitsanzo, anthu omwe ali ndi index yolimba ya thupi (BMI) ali ndi mwayi waukulu wopanga OA ya dzanja kuposa omwe ali ndi BMI yotsika.

Ngati vuto laumoyo lalitali likukupweteketsani m'mabondo anu, kuwongolera kulemera kumatha kuthandiza kuthetsa zizindikilo pochepetsa kupsinjika kwawo.

Ngati muli ndi ululu wamondo ndi BMI yapamwamba, dokotala wanu akhoza kukuthandizani kukhazikitsa zolemera ndikupanga dongosolo lokuthandizani kukwaniritsa cholinga chanu. Izi ziphatikizapo kusintha kwa zakudya ndi masewera olimbitsa thupi.

Dziwani zambiri zakuchepetsa thupi komanso kupweteka kwa bondo.

5. Mankhwala otentha ndi ozizira

Phukusi lotenthetsera moto lingathandize kuthetsa ululu kwinaku mukupuma bondo lanu. Chithandizo chozizira chimatha kuchepetsa kutupa.

Nawa maupangiri ogwiritsa ntchito kutentha ndi kuzizira:

• Kusiyanitsa pakati pa kuzizira ndi kutentha.
• Ikani kutentha kwa mphindi 20 nthawi imodzi.
• Kwa masiku awiri oyamba mutavulala, ikani mapiritsi ozizira kwa mphindi 20, kanayi kapena kasanu ndi kamodzi patsiku.
• Gwiritsani ntchito phukusi la gel kapena paketi ina yozizira nthawi zambiri m'maola 24 oyamba kuvulala.
• Musagwiritse ntchito ayezi molunjika pakhungu.
• Onetsetsani kuti pedi yotentha siyotentha kwambiri musanagwiritse ntchito.
• Musagwiritse ntchito chithandizo cha kutentha ngati cholumikizira chanu chili chofunda pakuyaka.
• Kusamba kofunda kapena kusamba m'mawa kumachepetsa kulumikizana kolimba.

Parafini ndi mafuta onunkhiritsa okhala ndi capsaicin ndi njira zina zopaka kutentha ndi kuzizira.

Gulani mapadi otenthetsera.

6. Mafuta azitsamba

Pakafukufuku wa 2011, ofufuza adasanthula zovuta zothanirana ndi salve wopangidwa ndi:

• sinamoni
• ginger
• mastic
• mafuta a sesame

Adapeza kuti mcherewu umathandizanso ngati mafuta am'magazi omwe ali ndi salicylate, mankhwala othandizira kupweteka.

Anthu ena amapeza mankhwala amtunduwu akugwira ntchito, koma palibe umboni wokwanira wotsimikizira kuti mankhwala aliwonse azitsamba amakhudza kwambiri kupweteka kwa bondo.

Ndi bwino kufunsa dokotala kapena wamankhwala musanayese njira zina.

7. Makungwa a msondodzi

Anthu nthawi zina amagwiritsa ntchito khungwa la msondodzi kuti amve kupweteka pamagulu, chifukwa limatha kuthandizira kuthana ndi kutupa. Komabe, sanapeze umboni wokwanira wokwanira wotsimikizira kuti zimagwira ntchito.

Pakhoza kukhala zovuta zachitetezo. Musanayese khungwa la msondodzi, funsani dokotala ngati:

• ali ndi mavuto am'mimba, matenda ashuga, kapena chiwindi
• tengani mankhwala ochepetsa magazi kapena mankhwala ochepetsa kuthamanga kwa magazi
• akugwiritsa ntchito mankhwala ena odana ndi kutupa
• akutenga acetazolamide kuti athetse mseru komanso chizungulire
• khalani ndi aspirin
• ali ndi zaka zosakwana 18

Funsani dokotala kapena wamankhwala musanagwiritse ntchito mankhwala achilengedwe kapena ena.

8. Kutulutsa kwa ginger

Ginger amapezeka m'njira zosiyanasiyana, kuphatikizapo:

• zowonjezera
• tiyi wa ginger, wokonzedweratu kapena wokonzedweratu kuchokera muzu wa ginger
• zonunkhira kapena mizu ya ginger wowonjezera kununkhira kwa mbale

Olemba kafukufuku wa 2015 adapeza kuti ginger adathandizira kuchepetsa kupweteka kwa nyamakazi pomwe anthu amaigwiritsa ntchito limodzi ndi mankhwala akuchipatala a nyamakazi.

Njira zochizira: Glucosamine, chondroitin sulphate, ndi zina zambiri

Mankhwala ena omwe anthu nthawi zina amagwiritsa ntchito ndi awa:

• mankhwala a glucosamine
• chondroitin sulphate zowonjezera
• hydroxychloroquine
• kukondoweza kwamagetsi kwamagetsi (TENS)
• nsapato zosinthidwa ndi ma insoles

Komabe, malangizo apano amalangiza anthu kuti asagwiritse ntchito mankhwalawa. Kafukufuku sanawonetse kuti akugwira ntchito. Ena atha kukhala ndi zovuta.

Food and Drug Administration (FDA) siziwongolera zowonjezera ndi mankhwala ena azitsamba. Izi zikutanthauza kuti simungatsimikize zomwe zili ndi malonda kapena zotsatira zake.

Funsani dokotala musanayese njira iliyonse yothandizira kuti mutsimikizire kuti ndi yoyenera kwa inu.

Nthawi yoti muwonane ndi dokotala

Mutha kuthana ndi zovuta zambiri zamabondo kunyumba, koma ena amafunikira chithandizo chamankhwala.

Lumikizanani ndi dokotala mukawona izi:

• kupweteka kwambiri ndi kutupa
• kupunduka kapena kuvulala kwakukulu
• Zizindikiro mbali zina za thupi
• Zizindikiro zomwe zimapitilira masiku ochepa kapena kuwonjezeka m'malo mokhala bwino
• zikhalidwe zina zathanzi zomwe zitha kupangitsa machiritso
• zizindikiro za matenda, monga malungo

Dokotala wanu adzakufufuza. Atha kuchita mayeso ena, monga kuyesa magazi kapena X-ray.

Ngati muli ndi vuto lomwe likusowa chithandizo chamankhwala, mukayezetsa magazi mwachangu ndikuyamba chithandizo, mumakhala ndi malingaliro abwino.