Abalandeli bendlela yokuphila esebenzayo bavame ukubhekana nenkinga yobuhlungu emilenzeni engezansi kwamadolo. Futhi lokhu kusebenza ngokulinganayo kubaqalayo nakubachwepheshe. Kunezizathu eziningi zalokhu, sizophenya izimbangela ezivame kakhulu zobuhlungu emilenzeni engezansi kwamadolo.
Ubuhlungu obubuhlungu emilenzeni engezansi kwedolo ngemuva kokugijima - izimbangela
Izizathu zingaba yindawo evamile. Isibonelo, indlela engafanele yokusebenzisa ubuchwepheshe, ukushoda kwamakhemikhali, ukungafudumali, izinyawo eziyizicaba, izicathulo ezingafanelekile, njll. Ubuhlungu obungezansi kwamadolo bungakhombisa ukuba khona kokulimala okudala, ukuvuvukala, imihuzuko.
Lokhu kungahle kungahlotshaniswa nokusebenza, kepha kukhuluma ngokubonakaliswa kwezifo ezinkulu ezihlangene, ukuphazamiseka komgogodla namathambo. Cabanga ngezimbangela ezivame kakhulu zomzimba. Zizosiza ukunquma uhlobo lokulimala bese ziqala ukwelashwa.
Indawo engafanele ukugijima
Awukwazi ukukhetha izindawo zokugijima ngokungahambi kahle, ukuphakama. Gwema ukugijima ezindaweni ezinzima njenge-asphalt. Lokhu kuholela ekwakhekeni kwama-microtraumas.
Ngoba umthwalo womzimba usatshalaliswa ngokungalingani, ikakhulukazi ezinyaweni. Kungcono ukudlala imidlalo endaweni engaqinile: izikwele, izinkundla zemidlalo, amahlathi, amapaki.
Ukugijima ngaphandle kokuzifudumeza
Ukuzifudumeza ngaphambi kweseshini ngayinye kufanele kube yinto ejwayelekile. Awukwazi ukuqala ukunyakaza okusebenzayo ngokulambisa ukuphuma embhedeni. Ngoba ukuguquka okungazelelwe kusuka ebuthongweni kuye ekunyakazeni kungaholela ekucindezelekeni okukhulu futhi kuholele ebuhlungu obungabekezeleleki, obuhlungu emilenzeni yomibili engezansi kwamadolo.
Umgomo wokuzifudumeza ulula - ukujikeleza kwegazi kuyathuthuka, umoya-mpilo omningi nezakhamzimba zingena ezicutshini zemisipha. Abagijimi abanesipiliyoni abawenzi la maphutha.
Ijubane eligijima kakhulu
Uma umzimba wonke ubuhlungu ngemuva kokuzivocavoca, futhi izinhlungu ezibuhlungu emilenzeni azivumeli ukulala, udinga ukunciphisa isikhathi namandla okuqeqeshwa.
Umthwalo ulinganiswa kuphela ngokuya ngokuthi uzizwa kanjani, noma uma kukhona umhloli wokushaya kwenhliziyo ngokusho kwezinkomba zokushaya kwenhliziyo. Ngesilinganiso sokuqina, isilinganiso senhliziyo kufanele sibe ngu-50-85% wesilinganiso.
Kubalwa ngokuzama futhi kugxile enhlalakahleni yakho, ngokusho kwefomula elandelayo:
Iminyaka engu-220 engaphansi
Le ukuphela kwendlela yokunquma ukuthi isiphi isivinini sokugijima esikhonjiswa umuntu othile. Uma ijubane lakho lokugijima lithinta impilo yakho kabi, yehlisa ijubane.
Ishawa ebandayo ngokushesha ngemuva kokugijima
Ishawa ebandayo ngemuva kokugijima izolimaza kuphela:
- ukukhula kwemisipha kuyehla;
- isikhathi eside sokululama ngemuva kokuzivocavoca.
Noma ngubani ofuna nje ukuthuthukisa impilo yakhe, noma ukufeza imiphumela yezemidlalo kufanele aqale aphole ngemuva kokugijima. Bese uthatha ishawa eshushu, ungaqhathanisa. Kulokhu kuphela, lo muntu ngeke akhathazwe izinhlungu ezibuhlungu emilenzeni engezansi kwamadolo.
Izicathulo ezingakhululekile
Awukwazi ukugijima ibanga elide ngaphandle kwezicathulo ezifanele. Kusuka ezicathulweni ezingakhululeki, izinhlungu ezibuhlungu emilenzeni engezansi kwamadolo zizonikezwa umgijimi ngisho nangesikhathi sokugijima. Ngakho-ke, udinga ukunakekela lokhu kusengaphambili futhi uthenge izicathulo ezifanele, futhi kungakuhle ukuthi ukhethe ngokwesizini.
Ehlobo, phezulu kweteki kufanele kube yimeshini, ebusika kufanele kwenziwe ngezinto ezingangeni manzi futhi kufakwe umshwalense. Ubuso bethrekhi nabo budinga ukucatshangelwa, ngoba asikho isicathulo somhlaba wonke.
Futhi ungakhohlwa ukukuzama ekhaya. Izicathulo ezinhle zisabalalisa umthwalo ngokufanele phakathi kwemisipha yethole.
Vocavoca umzimba kakhulu
Umuntu ufuna ukuzwa umphumela osheshayo wokuqeqeshwa, ngakho-ke uvame ukukala amandla akhe. Ngenxa yalokho, umzimba awunaso isikhathi sokululama. Ukugcwala okusebenzayo kwezitho nezinhlelo kuvela, okuzoqhubeka ngokuhamba kwesikhathi kuholele ezifweni ezahlukahlukene nasekuhlukumezeni.
Ukuzivocavoca ngamandla kwenza amasosha omzimba abe buthakathaka, kuvuse ukuvuvukala kwamalunga, nokuphazamiseka kwamahomoni. Akufanele sikhohlwe ukuthi umgomo oyinhloko wokuqeqesha ukuhamba kancane.
Yiziphi izifo ezidala ubuhlungu bomlenze ngaphansi kwedolo ngemuva kokugijima?
Uma abagijimi belandela ngokuqinile yonke imithetho, i-pain syndrome ayibadluli. Lokhu kungenxa yokugcwala ngokweqile kanye ne-microtrauma.
Kuholela ebuhlungwini obuhlungu nasemiphumeleni:
- ukulimala;
- izinqubo zokuvuvukala;
- izifo ezonakalisayo.
Indawo yokuqala kuhlala ukulimala kwamadolo, ngenxa yengcindezi.
Kuthuthukisa:
- ukulimala kwempahla yokusebenza kanye ne-meniscus;
- ukuhlukaniswa noma ukuvuvukala kokuhlangana kwamadolo.
I-pathology yesibili ejwayelekile kakhulu iholela kwezinye izifo: i-bursitis, i-tendinitis, i-arthrosis, i-synovitis, njll. Indawo yesithathu ihlala ngezinqubo eziwohlokayo zezicubu ezihlangene: i-arthritis, i-osteoarthritis, i-rheumatoid arthritis, njll. Ake sichaze ezinye izimbangela zezifo ngokuningiliziwe.
Izinkinga ze-Vascular
Ukukhathazeka okuvame kakhulu ubuhlungu obubuhlungu ngenxa yezifo zemithambo yegazi. Lokhu kungenxa yokwephulwa kokuphuma kwemithambo yegazi esigabeni sokuqala.
Ubuhlungu obubuhlungu buhlala buvela kungalindelekile, buvame ukuzimela bodwa. Ukugijima akuvunyelwe ngokujwayelekile, ngezifo ezilandelayo: i-endarteritis, i-thrombophlebitis, i-varicose veins.
Izifo ezihlangene (i-arthritis, i-bursitis, i-arthrosis)
Izifo zamalunga zingadala ukuvuvukala nezifo: i-arthrosis, i-arthritis, i-bursitis, njll. Kungadala izinhlungu ezingemnandi emilenzeni. Uma uqhubeka nokugijima, ukuvuvukala kuzoqhubeka. Kubangela ubuhlungu obungapheli obuhlungu emilenzeni engezansi kwamadolo.
Uma ungaqali ukwelashwa, amalunga kancane kancane azoncipha futhi aqale ukuwa kancane. Ngalezi zifo, akudingeki ukuthi unqande ukugijima, kodwa ukuziqeda ngokuphelele. Udinga ukubonisana nodokotela wakho, futhi uxoxe naye ngokufaneleka kokuzivocavoca umzimba ngokuqhubekayo.
Ukuqhekeka kwe-ligament
Ukuqhekeka kwe-ligament kungadala izinhlungu zomlenze ezingabekezeleleki. Ukulayishwa okunganele nokulimala kuholela kulokhu. Noma ikuphi ukungalingani emgwaqweni kungaholela esiphethweni esifanayo. Kuzo zonke izimo, udinga ukufaka ibhandishi bese ubona udokotela.
Izinyembezi ze-ligament zihambisana nalokhu:
- ubuhlungu obukhulu;
- ukuvuvukala kwezicubu noma ukuvuvukala;
- umkhawulo wokuhamba ngokuhlanganyela.
Ekuqhekekeni okugcwele, kuvela:
- i-cyanosis yesikhumba;
- ukuqoqwa kwegazi emaqakaleni;
Ukulimala emlenzeni
Izimbangela ezivamile zobuhlungu obuhlungu emilenzeni engezansi kwamadolo kungenxa yokulimala:
- imisipha yethole;
- ingxenye, ukuqhuma okuphelele kwemisipha nemisipha.
Ubuhlungu obubuhlungu obungezansi kwamadolo bungalimaza uhlelo lwe-peripheral nervous. Lokhu kutholakala ikakhulukazi kubantu abangalandeli indlela yabo yokuphila. Ukulimala kaningi emlenzeni kungakhombisa izimila zesimila, ikakhulukazi ezinobungozi.
Ukulimala okwenzeka ngenxa yokuwa, ukushaywa kwenzeka ngenxa yokuthi umzimba ubengenaso isikhathi sokuzivumelanisa nomthwalo. Kungaba ukuphuka, ukuqhuma, ukudabuka, ukuqhuma kwemisipha. Vele, lokhu akusebenzi ezifweni umuntu asevele enazo. Uma indawo efanayo ibuhlungu izinsuku ezimbalwa, kungukulimala.
Ukuqhuma kwe-popliteal cyst
I-popliteal cyst, noma ngokunembile i-cyst Baker, iyisakhiwo esingeyona ingozi esiyisimila esifana nesikhula ngemuva kwe-popliteal fossa. I-cyst ikhula ngenxa yezinqubo ezahlukahlukene zokugula. It kubonakala ngezindlela ezahlukene, kungaba asymptomatic.
Noma, ngakolunye uhlangothi, kuvezwe ngobuhlungu obuhlungu ngaphansi kwedolo. Inkinga ejwayelekile ye-Baker cyst ukuqhekeka. Lokhu kwenzeka lapho i-cyst ikhula ngosayizi. Lapho kuqhuma, okuqukethwe kushona phansi emlenzeni ongezansi. Kubanga izinhlungu ezibuhlungu, umkhuhlane.
Izindlela zokuvimbela
Ekuqaleni kokuqeqeshwa, kungavela izinhlungu ezingezansi kwamadolo. Umuntu kufanele akhuthazelele okuncane kuphela, futhi ubuhlungu buyaphela.
Uma sizokwenza ngaphandle kobuhlungu obuhlungu, ezinye izindlela zokuvimbela azinakuphulwa:
1. Uma uhambisa kahle, ukuvela okungajwayelekile kuzovela.
Njengokungathi imisipha yomlenze ayibandakanyeki ekusebenzeni:
- qinisa isisu;
- izandla zisebenza ngesigqi;
- phakamisa umzimba kuphela ngokububula;
- kuyadingeka ukugoqa kusuka kuzwane kuya kulo lonke unyawo.
2. Udinga ukuphuza amanzi amaningi ukuze ususe imfucuza.
3. Awukwazi ukuphuza ikhofi noma itiye elinamandla ngaphambi kokugijima, lokhu kunciphisa umzimba emzimbeni. Futhi kuthinta kabi inhliziyo nemithambo yegazi.
4. Kuyadingeka ukuzijwayeza njalo, hhayi ukuthatha amakhefu amade.
5. Buka ukudla kwakho, udinga ukudla ukudla okuqukethe i-magnesium, i-potassium ne-calcium: ubhontshisi, uwoyela wefilakisi, inyama yenkomo, inhlanzi yasolwandle enamafutha, udali, isipinashi, amantongomane, izimila zasolwandle, njll.
6. Ukufudumala, sebenzisa ukuhamba, noma izivivinyo ezilula zokuzivocavoca umzimba.
7. Awukwazi ukuqeda ukuzivocavoca ngokuzuma, ngaphandle koshintsho. I-Lactic acid ingakha emisipheni. Ukusuka ekusebenzeni, iya esinyathelweni, buyisela ukuphefumula kwakho.
8. Izicathulo zemidlalo kuphela. Lokhu kubaluleke kakhulu uma ukuqeqeshwa kwenziwa endaweni enzima. Izicathulo kufanele zilungise ngokuqinile unyawo, iqakala futhi zimunce imithelela. Izinkundla zenjoloba zilungele kangcono.
9. Umsebenzi womzimba kufanele uhambe kancane, ngaphandle kokulayisha ngokweqile.
10. Uma unezinkinga zempilo, akuyona into engadingekile ukuxhumana nodokotela ngaphambi kokuqeqeshwa.
11. Uma unezinyawo eziyizicaba, kungcono ukuthatha ngokushesha ama-insoles wamathambo ngosizo lwe-instep.
12. Ukugijima kungcono kakhulu ntambama.
13. Kuyasiza ukuhlanganisa ukugijima nokuhamba ngezinyawo.
Ukugijima kuletha imizwa eminingi emihle, kuqinisa umzimba, kuqede ukungezwani kwemizwa. Izinzuzo zokugijima zikhulu kunamandla enkinga. Ukugijima kuhle nganoma yisiphi isikhathi. Futhi izinzwa ezingasho lutho ezibuhlungu azikwazi ukuba yisithiyo esivivinya umzimba. Ngakho-ke, hloma ngolwazi bese ugijimela impilo yakho!
