Ukuqhuma kweqakala: ukwelashwa nokuvuselelwa ekhaya * Isiphambano

Ukuqhuma kwe-ankle ukulimala kwezemidlalo okungajabulisi, okungalashwa ekhaya. Kepha kuphela ngemuva kokubonisana okuyisibopho nodokotela onguchwepheshe. Uma uthole ukulimala okunjalo ngesikhathi uqeqeshwa, lungela ukuthi ukuvuselelwa kungathatha izinyanga ezimbalwa.

I-ankle anatomy

Ijoyinti leqakala liyinhlanganisela eguquguqukayo ngokweqile enezinga eliphakeme lenkululeko yokuhamba. Ngasikhathi sinye, ngokungafani nokuhlangana kwehlombe okuhamba ngokulinganayo, umlenze ongezansi uthwala umthwalo ongaguquki olingana nesisindo somzimba wethu, futhi lapho wenza izivivinyo zomzimba, uvame ukudlula. Lokhu-ke, uma kwenzeka kungagcinwa inqubo yokwenza izivivinyo ekuqeqesheni noma ebudedengu be-banal empilweni yansuku zonke, kungaholela ekuthambekeni kwemisipha yelungu leqakala.

Ilunga le-ankle linikeza ukuhamba komlenze nonyawo. I-talus isebenza njengohlobo "lokudlulisa isixhumanisi" lapha.

Amathambo eqakala leqakala

Amathambo akha i-shin - i-tibia ne-fibula, ajoyina ngokunganyakazi ngosizo lwe-membrane ehlangana, ezingeni leqakala lakha uhlobo "lwemfoloko", olufaka i-talus. Lokho-ke kuxhunywe ethanjeni lesithende - okuyizinto ezinkulu kunazo zonke ezingxenyeni zamathambo onyawo.

Ngokubambisana, lezi zakhiwo zibamba imigudu ndawonye. Lapha kubalulekile ukudweba umugqa phakathi kwemisipha nemisipha: eyokuqala isetshenziselwa ukunamathisela okuhlangene kwamathambo, okwamuva ukuxhuma imisipha namathambo. Ungalimaza yomibili imisipha nemisipha, kepha izimpawu nemiphumela kuzohluka, kepha ngaphezulu kokungezansi.

Imigqa

Futhi-ke, imigqa yamaqakala ihlukaniswe yaba ngamaqembu amakhulu amathathu, ngokuya ngesikhundla esihlangene sejoyinti.

Imigqa etholakala ngaphakathi kokuhlangana, isekela ngqo ukwakheka kwamathambo omlenze ongezansi: i-ligament yangaphakathi; i-posterior ligament engezansi; i-ligament yangaphakathi ye-peroneal engaphansi; i-ligament eguqukayo.
Imigqa eqinisa indawo yangaphandle, noma ye-lateral, ye-joint: i-ligament yangaphakathi ye-talofibular; i-posterior talofibular ligament; calcaneofibular.
Ama-Ligaments aqinisa indawo yangaphakathi yokujoyina: i-tibial-scaphoid; inqama ye-tibial; i-anterior tibial-talus; i-posterior tibial-ram.

Ama-tendon nemisipha

Ngaphezulu ngenhla, sishilo izakhiwo ezibalulekile njengamathambo axhumene nelungu leqakala. Kungaba okungalungile ukukhuluma ngabo njengezinto ezihlukile, ngoba lezi zokugcina ziyingxenye ebalulekile yemisipha esebenza unyawo.

Ithenda enkulu kunazo zonke, ebaluleke kakhulu futhi evame ukulimala iqakala yi-Achilles tendon, exhumanisa unyawo nesicubu sethole le-triceps.

Imisipha yemisipha elandelayo nayo ayibonakali kangako, kodwa izakhiwo ezibalulekile:

umsipha omude we-peroneal, onamathele emathanjeni we-1-2 we-metatarsal, wehlisa onqenqemeni oluphakathi lonyawo;
imisipha emifushane ye-peroneal, enamathiselwe ethanjeni le-5th metatarsal, iphakamisa unqenqema lwonyawo olusemaceleni;
isicubu se-posterior tibial, esixhunywe emathanjeni e-sphenoid nakuma-scaphoid onyawo futhi sinesibopho sokuguqula umlenze ongezansi uye ngaphandle.

Vele, lolu hlu alunqunyelwe emisipheni enikeza lonke uhla lokunyakaza eqakaleni, noma kunjalo, yimisipha yale misipha evame ukonakala kakhulu.

Izimbangela zokulimala

Njengoba sesibheke izici zokwakheka kokuhlangana kweqakala, ake siqhubekele kumshini wokulimala.

Izinto ezisetshenziswayo ezinyaweni ziguqulelwa kwimithwalo ebucayi impela. Kungakho kungenzeka ukumlimaza kuphela ngomzamo omkhulu. Lapho umthwalo usatshalaliswa usuka emithanjeni eminingi uye koyedwa, lo mgudu ulimala.

Ngokuya ngengozi yokulimala eqakaleni, iCrossFit ikwezinye zezindawo zokuqala ngenxa yokuvivinya umzimba okuhlukahlukene. Kunezizathu eziningi zokuqhuma kweqakala.

Umthwalo owandayo kwimigqa yeqakala ubeka ezimweni lapho:

umphetho wangaphandle wonyawo ufakwe ngaphakathi, cishe sonke isisindo somzimba sisatshalaliswa lapha. Kulesi simo, iqembu le-lateral le-ligaments lilimele, ngoba yibo abavimbela ukukhishwa ngokweqile komlenze ongezansi;
unyawo lulungisiwe, isisindo somzimba sidluliselwa esigabeni saso sangaphambili, ngenkathi umlenze ongezansi ugobile. Kulesi simo, i-Achilles tendon ilimele;
unyawo lulungisiwe, umlenze ongezansi awuguqulwa ngangokunokwenzeka - kulimale i-anterior talofibular kanye ne-interfibular ligaments;
unyawo lulungisiwe, ukujikeleza kwenzeka ngokuhlanganyela, ngaphandle noma ngaphakathi. Ngokuya ngokuqondiswa komthwalo osetshenzisiwe, imisipha yangaphandle noma yangaphakathi, imicu ye-Achilles, imisipha yemisipha emifushane neyinde emide iyahlupheka, ngokuzungeza ngokweqile kwangaphakathi, imisipha yomsipha we-posterior tibial ingalimala.

Izinhlobo kanye nama-degree of sprains

Ku-traumatology, kunezinhlobo eziningi zezinhlobo ezivame kakhulu zokulimala kweqakala kanye neziqu ezintathu zalokho okubizwa ngama-sprains. Ake sikhulume ngazo ngokuningiliziwe.

Izinhlobo zokulimala eqakaleni

Kunezinhlobo zokulimala kwamaqakala njenge:

ukuvula unyawo ngaphakathi (inversion);
© Aksana - stock.adobe.com
ukuphendulela unyawo ngaphandle (eversion);
© Aksana - stock.adobe.com
ukwelula iqakala elingenhla.
© Aksana - stock.adobe.com

Izilinganiso ezelulayo

Mayelana nezinga lokwelula, igama "ukuzelula" lingasetshenziswa lapha kuphela ngokujwayelekile. Ngamanye amagama, akunakwenzeka ukwelula imisipha noma imisipha. Kunoma ikuphi, izintambo ze-collagen ezakha lezi zakhiwo ziyahlukana. Kepha ubukhulu baleli gebe buhlukile. Ngokuya ngobungako bokulimala kwemigqa yamaqakala, ama-sprains akule ndawo ahlukaniswe ngama-degree amathathu:

Ngebanga lokuqala, ukudabuka kwefayibha kuyisici, ngaphezu kwengxenye yazo zonke izintambo ezisele ziqinile.
Izinga lesibili ukudabuka kwesigamu semicu ye-collagen, lapho kukhona khona ukuvuvukala okukhulu kwendawo ehlanganisiwe ngokufuduka kwezinto ze-articular.
Izinga lesithathu ukuqhekeka okuphelele kwemisipha, ukuhamba okungajwayelekile ejoyintini, ukuvuvukala okukhulu kakhulu nobuhlungu endaweni elimele.

Izimpawu zokulimala eqakaleni

Ngaphezu kwezimpawu ezichazwe ngenhla, i-crunch ingazwakala ngesikhathi sokulimala (uma kwenzeka kuqhuma ngokuphelele, mhlawumbe lapho i-ligament idwengulwe phakathi).

Enye indlela ongazizwa ngayo ngathi kunento edwengula ngaphakathi kwelunga. Kunoma ikuphi, ngeke ukwazi ukuncika emlenzeni wakho - kuzoba buhlungu kakhulu. Zama ukuhambisa umlenze wakho weqakala - maka ukunyakaza okubangela ukungakhululeki okukhulu. Leyo migqa ephazamisa ukungabi bikho kwalokhu kuhamba kungenzeka ilimale.

Okulandelayo, qaphela ukuma konyawo endaweni yokwenziwa. Uma isuswe ngokusobala isendaweni yayo ejwayelekile, kusobala ukuthi ingukudamba okuphelele kwemisipha.

Ukushintshwa okuphawulekayo kwendawo yeqakala futhi kuvumela umuntu ukuthi asole lolu hlobo lokulimala. Naka ukuma okulinganayo kwamaqakala - ukugqashuka kwamathambo kwesokudla nakwesobunxele selungu leqakala. Ukuguqulwa kwesinye sazo kubonisa ukulimala komgogodla ohlangothini oluhambisanayo. Ukufinyezwa okuhlobene kwebanga phakathi konyawo namaqakala kukhombisa ukulimala kokuhlangana kwe-talocalcaneal.

Isilinganiso sokukhuphuka kwe-edema akuyona inqubo ebalulekile yokuxilonga: ukwakheka kwayo kuncike ekulinganisweni kwemikhumbi ethintekile.

Ngisho nokuqhekeka okuphelele kwemisipha, i-edema ingakhiwa kuphela ekupheleni kosuku lokuqala ngemuva kokulimala.

Ngokuphathelene nokulimala kwethenda: uma uzwa ukuthi awukwazi ukunyakaza ngokomzimba ejoyinini, noma ngabe ungakanani umzamo wangamabomu, ungasola ukulimala kwethambo lomsipha elibhekene nokunyakaza okuhambisanayo. Kulokhu, sikhuluma ngokuhlukaniswa okuphelele kwethenda. Njengomthetho, i-tendon ikhishwe ku-periosteum ngesiqeshana sethambo, ngakho-ke ungacabanga ngokuqhekeka okugcwele.

Usizo lokuqala lokuhlukumezeka

Kungakhathaliseki ukuthi yini oyithola ekuzihloleni kwakho, uma unokulimala eqakaleni futhi uhlangabezana nanoma yiziphi kulezi zimpawu ezingenhla, udinga ukwenza okulandelayo:

Uma kungenzeka, fika esikhungweni sokuhlukumezeka, noma okungenani endlini, ngaphandle kokunyathela umlenze olimele.
Lungisa unyawo endaweni enganyakazi kakhulu. Ukuze wenze lokhu, ungasebenzisa ibhandishi nokunwebeka noma i-orthosis. Njengesinqumo sokugcina, ibhuthi ephakeme enokusekelwa okuqinile kweqakala kuzokwenza, uze uthole ibhandishi elinwebekayo. Udinga ukubopha ijoyinti nge- "figure eight". Umjikelezo wokuqala webhandeshi usetshenziswa ngaphezulu kwendawo eqakaleni, owesibili uzungeze unyawo, umzuliswano wesithathu owokuqala, umzuliswano wesine owesibili, isikhathi ngasinye lapho sishintsha indawo yenguqu yomjikelezo owedlule, kungaba ohlangothini lweqakala eliphakathi nendawo, bese kusuka ohlangothini lwe-lateral. Ibhandeshi kufanele liqinise ukuhlangana, linciphise ukuhamba kwalo futhi livimbele ukuvuvukala kwakheke lapho uhamba.
Faka isicelo se-compress ebandayo endaweni eyonakele. Okufanelekile, iphakethe leqhwa. Lokhu kungaba yisifudumezi seqhwa, amajikijolo afriziwe, ucezu lwenyama efriziwe, noma iqhwa elijwayelekile ebusika. Kuyadingeka ukufaka i-compress enjalo endaweni ye-edema enkulu imizuzu engu-20-30, engasekho. Ngemuva kwalokho udinga ukuthatha ikhefu (cishe imizuzu engama-20) bese uphinda inqubo. I-Ethyl chloride ingasetshenziswa esikhundleni seqhwa. Kwakha umphumela wokupholisa ngokuhwamuka lapho usetshenziswe khona. Emkhakheni wezokwelapha wezemidlalo kukhona namaphakeji akhethekile anefriji. Zingasiza, kepha "impilo" yazo imfushane kakhulu.
Beka umlenze wakho kwi-dais ukuze indawo yomlenze ongezansi ibekwe ngaphezu kwendawo yokuhlangana kwe-hip. Lokhu kuzohlinzeka ukuphuma okuphuma phambili kwe-venous futhi kunciphise ukugeleza okuncane kwemithambo. Ngakho-ke, ukuvuvukala kuzokwehla kancane, okusho ukuthi ukuzwa kobuhlungu nakho kuzoncipha kancane. Khumbula, ngezinga elikhulu yi-edema evusa ubuhlungu ngenxa yengcindezi yokulungisa izicubu ezivela ngaphakathi. Ingcindezi ikhubaza ukuphuma kwegazi elinama-venous futhi lokhu, nakho, kukhulisa i-edema, kuvala umbuthano ononya.
Unganqikazi ukuvakashela i-traumatologist uyohlolwa i-X-ray. Leli iphuzu elibaluleke kakhulu! Kubalulekile ukukhipha noma uqinisekise ubukhona bokuqhekeka kweqakala. Ngokuya ngokuthi isithombe sibonisani, amasu okwelashwa azoncika ngokuphelele. Kuphakathi kokuthi uye ekhaya ulandele izincomo zikadokotela, noma uye esibhedlela esikhethekile, ngayo yonke imiphumela elandelayo. Kulesi simo, asikho isidingo sokwesaba isibhedlela: amathambo amaqakala ahlanganiswe ngokungafanele angakudalela izinkinga ezinkulu ngokuzayo: ubunzima bokuhamba nokwakheka okungapheli; i-lymphotsasis; i-vein thrombosis yomkhawulo ongezansi; i-chronic pain syndrome nokunye.

Izindlela zokwelapha

Zonke izinyathelo ezichazwe ngenhla ziyasebenza ezinsukwini ezintathu zokuqala zokwelashwa kwamaqakala ekhaya. Ngemuva kwezinsuku ezintathu, izitsha, njengomthetho, ziyaphola, ukuthambekela kokwenza i-edema kuncishiswe kakhulu. Kusukela ngalesi sikhathi kuqhubeke, kunqunyelwe ukushisa okomile - izinqubo ze-physiotherapy ezenziwa e-polyclinic lapho uhlala khona.

Ngesikhathi sesigaba sokuphulukiswa kwemisipha yamaqakala, kubalulekile ukukhawulela kakhulu umthwalo oqondile kwijoyini. Ukuhamba nokuhlala unyawo lwakho phansi kudangele kakhulu. Umlenze ubekwe kahle endaweni ephakeme.

Uma udinga ukuhamba, kungcono ukugqoka i-orthosis. Kuyadingeka ukuyithola, ngoba nangemva kokululama komtholampilo, ukungazinzi okuthile ejoyintini kuzoqhubeka isikhathi esithile. Ukubopha umlenze wakho ngaso sonke isikhathi akuyona into elula kakhulu, futhi kungaba nzima ukugqoka izicathulo.

Kulezi zidakamizwa ungabekwa amaphilisi ezinhlungu kanye ne-venotonics. Awudingi ukuthatha noma yimiphi imithi ngokwakho, ngaphandle kokuyalelwa ngudokotela!

Ukuvuselelwa ngemuva kokulimala

Ukuvuselelwa kuyisinyathelo esibalulekile ekwelapheni ama-ankle sprains. Ngeshwa, kuzoba nzima ukunikeza izincomo zomhlaba wonke zokulimala kanzima kulelijoyinti.

Ukuhamba

Endabeni yokwelula okuncane, ukubuyiselwa kokuhamba kwamaqakala kufanele kuqalwe ngokuhamba okujwayelekile, ngaphandle kokugxuma nokugijima esigabeni sokuqala sokuvuselelwa.

Ijubane lokuhamba kufanele libe ngokulingene, udinga ukuhamba okungenani ama-5 km ngosuku. Kepha hhayi ngokushesha - qala ngokuhamba okuncane u-2-3 km.

Ngemuva kohambo, kufanele wenze inqubo ehlukile yamanzi: thela izinyawo zakho nge-shawa ebandayo, eshisayo, ebandayo futhi. Lokhu kuzosiza ukubuyisa i-microcirculation yegazi futhi kusheshise ukuphuma kwe-venous.

Kwaphela inyanga, "ukujima" kwakho kufanele kunwebe okungenani ama-7-10 km. Ijubane kufanele lisheshe kancane kunokulinganisela.

Sukuma ezinzwaneni

Isinyathelo esilandelayo ukufaka ukuphakanyiswa kwezinzwane ekuhambeni ngoshintsho esimweni seqakala: amasokisi angena ngaphakathi, amasokisi ahlukanisiwe, amasokisi endaweni engathathi hlangothi.

Senza ukunyakaza ngakunye kancane, kuze kube khona umuzwa onamandla wokushisa ezinyaweni nasemisipha yethole. Lesi sigaba sizothatha amaviki ama-2.

Ukugijima nokugxuma

Udinga ukunikela ngesigamu sesikhathi sakho sokuhamba ugijima - kepha awudingi ukuqala ngokushesha. Qala ngokugijima kwemizuzu engu-5-7, ngokufaka kancane isikhathi. Ukugijima kufanele kube ngejubane elijwayelekile, ngaphandle kokusheshisa. Lapho ungagijima u-5 km, lesi sigaba sokuvuselelwa singabhekwa njengobuchule.

Okokugcina kuzoba ukuthuthukiswa kokuzivocavoca kweqa. Ithuluzi elihle kakhulu lapha intambo yokugxuma. Qala ngokugxuma okungama-50 ngosuku, sebenza kuze kube yimizuzu emi-5 ngosuku.