I-Sprains kanye nezinkinga ukulimala kwansuku zonke okunezimpawu ezifanayo, kodwa kuhilela izingxenye ezihlukene zomzimba.

I-sprain ukunwebeka ngokweqile noma ukudabuka komsipha � amabhande aqinile ezicubu ezinezintambo ezihlanganisa amathambo amabili ndawonye. I-sprain evame kakhulu i-ankle sprain.

I-Strain ukunwebeka ngokweqile noma ukudabuka komsipha noma i-tendon.�Izicubu ezine-fibrous ezihlanganisa imisipha namathambo. Izinkinga ngokuvamile zenzeka emhlane ophansi kanye nama-hamstrings.

• Ukwelashwa okusheshayo kokubili ama-sprains kanye nezinkinga kuhlanganisa Pukuzivikela ekulimaleni okuqhubekayo,�Ris, Iini, Cukucindezela kanye Eukukhuphuka.
• Ama-sprains amancane kanye nezinkinga zingelashwa ekhaya.
• Ama-sprains amakhulu nama-sprains angadinga ukuhlinzwa.

Mayelana: Ama-Sprains nama-Strains

Wonke umuntu angathola i-sprain noma i-strain.

Izimpawu ze-sprain: ubuhlungu, ukuvuvukala, imihuzuko, ukungakwazi ukusebenzisa noma ukuhambisa ilunga.

Izimpawu ze-Strain: imisipha yemisipha, ukuvuvukala, ukuminyana kanye nenkinga yokuhamba.

Bonana nodokotela uma une-sprain ebuhlungu noma i-strain.

Isikhathi osidingayo ukuze uphulukise ngokugcwele ngemva kwe-sprain noma ukucindezeleka kuncike kumuntu kanye nohlobo lokulimala.

Ukuzama uku buyela emisebenzini evamile noma ezemidlalo ngaso leso sikhathi kungase kukhulise abalimele kakhulu noma kudale inkinga enzima kakhulu.

Ulwazi lwe-ACSM Luvuliwe�

Ama-sprains, ama-Strains kanye nezinyembezi

I-sprain ukulimala komsipha, kuyilapho ukucindezeleka kuwukulimala komsipha noma i-tendon. Kokubili kungaholela esikhathini esilahlekile esibalulekile kusuka kwezemidlalo.

I-SPRAINS

I-sprain ukulimala komsipha, izibopho eziqinile zezicubu ezixhuma ithambo kwelinye endaweni ehlangene. Ubukhulu be-sprain bungahlukaniswa ngenani lokudabuka kwezicubu, umthelela ekuzinzeni kwamalunga, ubuhlungu nokuvuvukala.

AMADEGRE E-SPRAINS

• Idigri yokuqala (emnene) � ukudabuka okuncane, ubuhlungu noma ukuvuvukala; ukuzinza kwamalunga kuhle.
• Isiqu sesibili � uhla olubanzi kakhulu lomonakalo, nokungaqini kahle okumaphakathi kanye nobuhlungu obumaphakathi kuya kobunzima kanye nokuvuvukala.
• Iziqu zesithathu (ezinzima kakhulu) � umsipha uqhekeke ngokuphelele; ilunga alizinzile; ubuhlungu obukhulu nokuvuvukala; ezinye izicubu zivame ukulimala.

IZINYAKA

I-strain iwukulimala kwemisipha yemisipha nakweminye imicu enamathisela umsipha ethanjeni. Amanye amagama ohlobo lwenkinga ahlanganisa �imisipha edabukile,��ukudonsa kwemisipha� kanye �nokuphuka kwethoni.

AMADEGREE EZINCINGA

• Idigri yokuqala (emnene) � ukudabuka kwezicubu ezincane; ubumnene obumnene; ubuhlungu obunobubanzi obugcwele bokunyakaza.
• Isiqu sesibili izicubu zemisipha noma izicubu eziphukile; ukunyakaza okubuhlungu, okulinganiselwe; mhlawumbe ukuvuvukala okuthile noma ukucindezeleka endaweni yokulimala.
• Iziqu zesithathu (ezinzima kakhulu) � ukunyakaza okulinganiselwe noma akukho nhlobo; ubuhlungu buzoba nzima ekuqaleni, kodwa bungase bungabi nabuhlungu ngemva kokulimala kokuqala.

UKWELASHWA OKUBI

Kunezinqumo ezimbalwa okufanele uzithathe lapho uzilimaza, okuhlanganisa ukuthi kubi kangakanani ukulimala nokuthi kufanele uye kumhlinzeki wezempilo. Bheka ukukhubazeka, ukuvuvukala okuphawulekayo kanye nezinguquko embala wesikhumba. Uma kukhona ukukhubazeka, ukuvuvukala okuphawulekayo noma ubuhlungu, kufanele uvale indawo futhi ufune usizo lwezokwelapha. Ukuphuka okuningi ngeke kubangele ukukhubazeka.

UKWELAPHA I-SPRAIN NOMA I-STRAIN

Ukuphathwa kwakho kokubili ama-sprains nama-sprains kulandela umgomo we-PRICE.

• P � Vikela ekulimaleni okuqhubekayo.
• R � Vimbela umsebenzi.
• I � Faka i-Ice.
• C � Faka isicelo sokucindezela.
• E � Phakamisa indawo elimele.

Lesi simiso se-PRICE sikhawulela inani lokuvuvukala ekulimaleni futhi sithuthukisa inqubo yokuphulukisa. Ama-splints, ama-pads kanye nezinduku kuzovikela ilunga noma umsipha ekulimaleni okwengeziwe lapho zisetshenziswa ngokufanelekile (imvamisa ukukruneka noma izinhlungu ezinzima kakhulu). Ukuvinjelwa komsebenzi, ngokuvamile amahora angama-48- 72, kuzovumela inqubo yokuphulukisa ukuthi iqale. Ngesikhathi sokuvinjelwa komsebenzi, ukunyakaza okuthambile kwemisipha noma okuhlangene kufanele kuqalwe. Iqhwa kufanele lifakwe imizuzu eyi-15 -20 njalo ngemizuzu engama-60-90. Ukucindezela, okufana nebhande elinwebekayo, kufanele kugcinwe phakathi kwama-icings.Ungafuna ukususa ibhandishi ngenkathi ulele, kodwa ukuligcina licindezelwe ngisho nasebusuku kungcono kakhulu. Ukuphakamisa isitho nakho kuzogcina ukuvuvukala kuncane. Uma usola ngaphezu kokulimala okuncane, awukwazi ukubeka isisindo esithweni, noma udedela, kufanele uthintane nomhlinzeki wezempilo.

UHLELO OLUGCWELE LOMSEBENZI WOMZIMBA

Uhlelo lokuzivivinya oluphelele luhlanganisa ukuvivinya umzimba kwe-aerobic nokuzivocavoca amandla, kodwa hhayi kuseshini efanayo. Le nhlanganisela isiza ukugcina noma ukuthuthukisa ukuqina kwenhliziyo nemisipha kanye nempilo nomsebenzi usuwonke. Ukuzivivinya okuvamile kuzonikeza izinzuzo zezempilo eziningi kunokujima okungavamile, okushuba kakhulu, ngakho khetha izivivinyo ongase uzijabulele futhi ongazifaka ohlelweni lwakho. Izincomo zokuvivinya umzimba ze-ACSM zabantu abadala abanempilo, ezibuyekezwe ngo-2011, zincoma okungenani imizuzu engu-30 yomsebenzi womzimba olinganiselayo (ukusebenza kanzima ukuze ujuluke, kodwa ukwazi ukuqhubeka nengxoxo) izinsuku ezinhlanu ngesonto, noma 20 imizuzu yokusebenza ngamandla izinsuku ezintathu ngesonto. Inhlanganisela yomsebenzi wokuqina omaphakathi futhi onamandla ungenziwa ukuhlangabezana nalesi sincomo.

Izibonelo zokuzivocavoca okujwayelekile kwe-aerobic yilezi:

� Ukuhamba
Ukugijima
Ukugibela izitebhisi
Ukuhamba ngebhayisikili
Ukugwedla
Ukushushuluza ezweni lonke
Ukubhukuda

Ngaphezu kwalokho, ukuqeqeshwa amandla kufanele kwenziwe okungenani izinsuku ezimbili isonto ngalinye, ngokuphindaphinda kwe-8-12 kwe-8-10 yokuzivocavoca okuhlukene okuqondise wonke amaqembu amakhulu emisipha. Lolu hlobo lokuqeqeshwa lungafezwa ngokusebenzisa isisindo somzimba, amabhande okumelana, izisindo zamahhala, amabhola emithi noma imishini yesisindo.

UKUHLELA

Isigaba esilandelayo sokuvuselela siqala kulandela amahora angama-48 kuya kwangama-72. Isigaba sesibili sigxile ekunyakazeni okuthambile kwemisipha noma okuhlangene, ukuzivocavoca okuncane okuphikisayo, ukuqeqeshwa kwesikhundla esihlangene nokuqhubeka kwe-icing. Phakathi nalesi sigaba, ungase ubuyele kancane kancane emisebenzini enzima kakhulu, njengokuqinisa. Ubuhlungu kufanele buhlale buphansi ngesikhathi sokuvuselelwa. Uma ubuhlungu bukhula, ngokuvamile kusho ukuthi uzame ukwenza okuningi kakhulu. Kukho konke ukululama kwakho usengagcina uhlelo lokuqeqeshwa kwe-aerobic. Izinketho zokuqeqeshwa zihlanganisa ukuhamba ngebhayisikili okumile, ukubhukuda, ukuhamba noma ukugijima emanzini. Uma ukulimala kungaphezu kwe-sprain noma ubunzima obuncane, kungcono ukuxhumana nomhlinzeki wakho wokunakekelwa kwezempilo.

ISIBONELO: UKUQHUBEKA KWEMISEBENZI YOKULUNGISA I-ANKLE

UHLELO LOKUQHUBEKA

• Ukudonsa ithawula ngezinzwane
• Dweba izinhlamvu ngeqakala
• Ukwelula ngethawula (okuthuthukisiwe)

IZIVIVINYO EZINGAPHAKATHI (UKUBUYA AMANDLA)

• Cindezela unyawo entweni eqinile phezulu, phansi kanye nohlangothi nohlangothi
• Ukuzivocavoca kwe-tubing kukho konke ukunyakaza (akukho buhlungu)
• Uzwane uphakamisa (okuthuthukisiwe)
• Ama-Hops � qala phambili nangemuva, ama-hops amafushane (okuthuthukile)
• Isisindo Ishubhu elisindayo noma izinsimbi ze-cuff (ezithuthukisiwe)

ISIKHUMO ESIHLANGANISIWE (IBUYISA IBLANSI)

• Ukuma uvale amehlo � ama-squats kancane kanye namashifu ezinhlangothi
• Indawo enomlenze owodwa namehlo avaliwe (okuthuthukisiwe)

UKUBUYELA OKUSEBENZA KWEZEMIDLALO

• Ukwenza umsebenzi othile wezemidlalo njengokugijima kwe-shuttle.

UKUHLALA USEBENZA KUYAKHOKHA!

Labo abawuvivinya umzimba bavame ukuphila isikhathi eside, ukuphila okunempilo. Ucwaningo lubonisa ukuthi ukuvivinya umzimba okumaphakathi � okufana nemizuzu engama-30 ngosuku lokuhamba ngokushesha � kunomthelela omkhulu ekuphileni isikhathi eside. Ngisho nomuntu onezici eziyingozi njengomfutho wegazi ophakeme, isifo sikashukela noma umkhuba wokubhema angathola izinzuzo zangempela ngokuhlanganisa ukuvivinya umzimba okuvamile ekuphileni kwakhe kwansuku zonke. Njengoba i-dieters eminingi ithole, ukuzivocavoca kungakusiza ukuthi uhlale ekudleni futhi ulahlekelwe isisindo. Okunye � ukuzivocavoca njalo kungasiza ukwehlisa umfutho wegazi, ukulawula ushukela wegazi, ukuthuthukisa amazinga e-cholesterol nokwakha amathambo aqinile, aminyene.

ISINYATHELO SOKUQALA

Ngaphambi kokuthi uqale uhlelo lokuzivocavoca, thatha isivivinyo sokufaneleka, noma ukhuphule kakhulu izinga lakho lomsebenzi, qiniseka ukuthi uphendula imibuzo elandelayo. Lolu hlu lwemibuzo lokulungela ukuvivinya umzimba (PAR-Q) luzosiza ukunquma ukuthi ingabe usukulungele yini ukuqalisa isimiso sokuzivocavoca noma uhlelo.

• Ingabe udokotela wakho wake washo ukuthi unesifo senhliziyo noma ukuthi kufanele uhlanganyele emsebenzini womzimba kuphela njengoba utuswe udokotela?
• Ingabe uzwa ubuhlungu esifubeni sakho ngesikhathi sokusebenza komzimba?
• Enyangeni edlule, uke waba nezinhlungu esifubeni lapho ungawenzi umsebenzi womzimba?
• Ingabe ulahlekelwa ibhalansi yakho ngenxa yesiyezi? Ingabe uke uquleke?
• Ingabe unenkinga yethambo noma yelunga engase yenziwe ibe yimbi nakakhulu ukushintsha umsebenzi wakho womzimba?
• Ingabe udokotela wakho okwamanje ukunikeze izidakamizwa zomfutho wegazi wakho noma isimo senhliziyo?
• Ingabe kukhona osaziyo isizathu sokuthi akufanele uhlanganyele emsebenzini womzimba?

Uma uphendule ngoyebo embuzweni owodwa noma eminingi, uma uneminyaka engaphezu kwengu-40 ubudala futhi usanda kungasebenzi, noma uma ukhathazekile ngempilo yakho, thintana nodokotela ngaphambi kokuthatha ukuhlolwa kokufaneleka noma ukwandisa kakhulu umsebenzi wakho womzimba. Uma uphendule ngokuthi cha embuzweni ngamunye, kungenzeka ukuthi ungaqala ukuzivocavoca ngokuphepha.

NGAPHAMBI KOKUZIvocavoca

Ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca, okuhlanganisa nemisebenzi evezwe kule ncwajana, abantu kufanele bafune ukuhlolwa kodokotela kanye nemvume ukuze bahlanganyele emsebenzini. Akuzona zonke izinhlelo zokuzivocavoca ezifanele wonke umuntu, futhi ezinye izinhlelo zingase zibangele ukulimala. Imisebenzi kufanele yenziwe ngesivinini esivumelana nomsebenzisi. Abasebenzisi kufanele bayeke ukuhlanganyela kunoma yimuphi umsebenzi wokuzivocavoca obangela ubuhlungu noma ukungakhululeki. Esimweni esinjalo, ukubonisana nodokotela kufanele kutholakale ngokushesha.

Iphrintwe kabusha ngemvume ye-American College of Sports Medicine. Copyright 2011 American College of Sports Medicine. Le ncwajana yakhiwe futhi yabuyekezwa ngu-A. Lynn Millar, Ph.D., PT, FACSM, futhi iwumkhiqizo weKomidi Lolwazi Lwabathengi le-ACSM. Vakashela i-ACSM ku-inthanethi ku-www.acsm.org.

 

Ama-Sprains nama-Strains: Abasubathi