Rehab Kawirikawiri Ankle Kuchotsa Mvula

Njira Zothandizira Kuchuluka kwa Nkhosa Yowonongeka Kuti Iwononge Mwamsanga

Pafupifupi aliyense wakhala akuvulala ndi minofu , kuchokera kufooka pang'ono mpaka kuwonongeka kwakukulu kwa ligament. Ambiri omwe ali ndi masewera a masewera amakumbukira nthawi yomwe adakwapula . Akavulala, odwala amafuna kubwezeretsa mwamsanga. Palibe chidziwitso chodziwika bwino cha momwe angapulumutsire kuvulala kwa minofu, koma pali zina zomwe zimagwirizana. Phunzirani za njira zofunikira zowonongeka kwa khungu ndi pamene mutha kuyambiranso ntchito zanu zachizolowezi.

1 -

"RICE" Chithandizo

Kuchiza koyambirira kwa kachipangizo kameneka ndi njira ya "RICE" ya chithandizo. Izi zikuwongolera kuchepetsa kupweteka kwa khungu ndi kuchepetsa kupweteka:

• Mpumulo: Maola 24-48 oyambirira pambuyo pa kuvulalayo amaonedwa kuti ndi nthawi yochizira komanso ntchito zimakhala zochepa. Pang'onopang'ono kuika pazitsulo zolemetsa zomwe zimagwiritsidwa ntchito pamatumbo ngati zololedwa ndikusiya kugwiritsira ntchito pamene mutha kuyenda popanda chiwindi.
• Chipale chofewa: Kugwiritsa ntchito mazira kumathandiza kuchepetsa kutupa ndi kuchepetsa ululu. Ngakhale mapulaneti a ayisikili angakhale othandiza, pali makina apadera a ayezi "omwe amapangidwira kuti aziwombera.
• Kupanikizika: Gwiritsani ntchito kupanikizika kumayambiriro kwa mankhwala opatsirana. Gwiritsani ntchito bandeti la Ace, kukulumikiza kachipangizo kuchokera kumapazi mpaka pamwamba pa minofu ya ng'ombe, kuphatikizapo kukulunga kotsekemera ndi hafu ya m'lifupi. Kukulunga kuyenera kukhala kosalala, koma osati kudula kusindikiza kwa phazi.
• Kukula: Sungani khungu lanu lapamwamba kwambiri kuposa mtima wanu nthawi zonse. Izi zingathandizenso kuchepetsa kutupa. Kumbukirani, kudula chidutswa cha mpando wanu pa mpando pomwe mutakhala pamwamba simukukweza pamwamba pa mtima wanu!

2 -

Zozizwitsa Zambiri

Njira yoyamba yowonongeka ndiyo kubwezeretsanso kayendedwe kake kakang'ono. Kuyenda kungathe kuchepetsedwa ndi ululu ndi kutupa; Choncho, pofuna kuthandizira kuti musamayende bwino, yesetsani kuthetsa ululu ndi kutupa . Pambuyo pa kuvulala kwa ngongole, ntchito yoyendayenda ikuyenera kuyamba mwamsanga. Kuvulala kawirikawiri kumafuna kutayika (monga kuponyedwa kapena boot), popeza kuvulala kwakukulu kungaperekedwe ndi zochitika zoyambirira. Funsani dokotala kuti muwone ngati ndi bwino kuyambitsa ntchito zoyendetsa.

Ntchito yolimbikitsidwa kawirikawiri kwambiri ndi "kulemba" zilembo muzenera ndi chala chanu chachikulu. Yambani ndi kusindikiza zilembo, ndiye yesani kusinthasintha. Ntchito yosavuta imeneyi idzayendetsa phazi lanu lonse.

Zambiri

3 -

Kulimbikitsa Zochita

Mukangoyenda pang'onopang'ono komanso kutupa ndi kuchepa, muyenera kuyamba kulimbitsa mkondo. Pambuyo pa kuvulazidwa monga mthunzi, buluyo lidzakhala lofooka ndipo likhoza kutengeka ndi reinjury. Zochita zolimbitsa mitsempha zingathandize kuteteza matenda opatsirana ndi kukubwezeretsani kuntchito zoyenera.

Zolimbikitsana zofunikira zimaphatikizapo ntchito ndi kukana magulu, machira ndi mapapo. Kugwira ntchito ndi wodwala zakuthupi kawirikawiri kumapangitsa kuti wodwalayo afotokoze minofu yomwe ingakhale yovulala.

Zambiri

4 -

Maphunziro Oyenera

Chodziwika ndilo mawu ogwiritsidwa ntchito pofotokoza momwe thupi lanu limatha kuzindikira malo a mgwirizano. Mwachitsanzo, mukatseka maso anu, mumatha kumva thupi lanu popanda kuyang'ana kuti muone thupi lanu. Kukonzekera kumathandizanso kulamulira thupi lanu. Maphunziro abwino omwe angakuthandizeni kuteteza khungu lanu kuti asaloŵe m'malo omwe opuma ndi kuvulala ndizovuta.

Chinthu chimodzi chovuta kwambiri cha kuchira pambuyo povulazidwa ndi mavoti ndi kubwezeretsa kwachisokonezo ichi. Popanda izo, othamanga nthawi zambiri amamva kuti pali ngwazi zomwe sizamphamvu, ngakhale ngati minofu ili bwino. Bulu limakhala ndi malingaliro omwe sangakuthandizeni komanso momwe liyenera kukhalira. Kuphunzitsa khungu kuti likhale lolimba kwambiri poyang'ana pa ntchito izi, kuyambiranso kwakukulu kumapangidwanso.

Zambiri

5 -

Zochitika Zopanga Zogwiritsa Ntchito

Gawo lomaliza la kupweteka kwa kuvulala kwa minofu ndikuchita zinthu zomwe zimatsanzira kusinthana kwanu. Izi zingaphatikizepo zofuula zomwe zimapangidwira, kudumpha kapena kudumphira. Ndikofunika kuchita zinthu izi mu malo osamalidwa musanabwererenso ku masewera anu achilengedwe.

Mukachita masewera olimbitsa thupi, thupi lanu likhoza kukonzekera ntchitoyi, kudula kapena kutsogolo kwotsatira, m'malo momangokhalira kuchita masewerawo. Izi zimapangitsa thupi lanu kukwaniritsa gawo lomaliza la kukonzanso ndi chiopsezo chochepa chobwezeretsanso. Mwamwayi, othamanga ambiri amanyalanyaza izi ndikubwerera ku masewera posachedwa. Izi zingakhale ndi zotsatira zenizeni ngati chovulala sichichiritsidwa ndipo thupi silinakonzekere masewera.

6 -

Bwererani ku Ntchito Zonse

Ngakhale kuti palibe mgwirizano wovomerezeka pa nkhaniyi, madokotala ambiri amavomereza kuti ntchito zowonjezereka zingabwererenso pokhapokha pangozi yobwezeretsa khungu lanu kugwera kumene linalipo musanavulaze. Kawirikawiri, yesetsani kukwaniritsa zolinga zotsatirazi musanabwererenso nthawi zonse zamasewera:

• Sikudzakhalanso kutupa
• Kuyenda kosagwirizana
• Mphamvu yogwirizana

Wophunzitsa timu kapena dokotala ayenera kutsimikizira kuti wothamanga aliyense ali wokonzeka kubwerera ku masewera ake.

Malangizo abwino omwe ndikuganiza kuti wothamanga angagwiritse ntchito ndi kuwongolera akuyang'anitsitsa pa sitepe yotsatira pakubwerera kwawo, osati cholinga chomaliza chobwezera masewera. Kuti wina abwerere ku zochitika zamasewera, poyamba ayenera kulemera-kupirira pamapeto. Akatha kulemera, amafunika kuyenda bwinobwino popanda kupepuka. Pambuyo pake, amafunika kuthamanga, kutsatiridwa ndi kudula ndi kusuntha. Ochita maseŵera akamangoganizira zachangu, amasiya kunyalanyaza bwino. Ngati mukugwiritsa ntchito zida, musadandaule kwambiri ponena za kubwerera ku masewera, kudandaula za kutengeka kwa mimba yanu, ndikuyang'anirani mphamvu yanu pazomwe mukuchiritsira osati zomwe zidzathetsa msewu.

7 -

Kuchita Opaleshoni Kwa Zopopera

Kuchiza opaleshoni ya khungu kumakhala kosafunikira. Kwa anthu ambiri, kuphatikizapo othamanga, opaleshoni imasungiratu odwala owerengeka omwe ngakhale mankhwala oyenera atchulidwa pamwambapa, amakhala osasunthika pamtumbo ndi kupopera. Pamene opaleshoni ikuchitidwa, nthawi zambiri mitsempha yomwe sichikuthandizira minofu mokwanira imamangidwanso kuti ikhale yotetezeka kwambiri.

_Zotsatira:

_{Wall J. "Zolinga Zobwereranso Kusewera Kutsatira Kuvulala kwa Masewera" Kliniki. Masewera a Masewera. Vol 29, No 1, Pg 169-175, Jan 2010.}

_{Maffulli N ndi Ferran NA. "Kusamalira Kusowa kwa Ankle Anthaka" J. Am. Acad. Orthop. Kukonza., October 2008; 16: 608 - 615.}

Zambiri