Iimpawu ze-Ankle sprain ziyahluka ngokuxhomekeka kubukhulu bokulimala. I-ankle sprain iyenzeka xa i-ligament enye okanye ngaphezulu yoluliwe okanye ikrazukile, kwaye inokuthi ihlelwe njengebakala I, II, okanye i-III sprain. Ibanga lokuQala yi-mild sprain xa i-ankle ligaments yolule kakhulu kodwa ingakrazuki. IBakala II kuxa iiligaments zikrazuka ngokuyinxenye, kwaye iBakala III kukugqabhuka okanye ukukrazuka okupheleleyo komsipha omnye okanye ngaphezulu.
Ukuba uqala umthambo we-ankle ngokukhawuleza okanye uqhubela phambili ngokukhawuleza emva kwe-sprain, unokubangela umonakalo omkhulu kwaye ulibazise ukuchacha kwakho. Ukuvuselelwa kwe-Ankle sprain kwahlulwe kwizigaba ezithathus. Ukwazi ezi zigaba kuya kukunceda ukuba unqume ukuba uqalise nini umthambo we-ankle kwaye zeziphi ezifanelekileyo.
Ubunzima be-sprain kunye neempawu zayo, ezifana nokuvuvukala kunye neentlungu, ziya kuba nefuthe kwishedyuli yokubuyisela.
Kufuneka ulinde ixesha elingakanani ukuze uphinde umthambo?
Ukuvuselelwa kwe-ankle kwasekuqaleni
Injongo yokubuyisela kwangaphambili kukunciphisa ukuvuvukala kunye neentlungu. Esi sigaba sinokuhlala naphi na ukusuka kwintsuku enye ukuya kwezisixhenxe emva kwe-ankle sprain. Kuyimfuneko phumla, qaba umkhenkce, kwaye unxibe ibhandeji elastiki ngeli xesha. Kwinqanaba le-III i-ankle sprains, kuyafuneka kwakhona ukugqoka i-boot yokuhamba okanye ukusebenzisa iintonga.
Phakamisa iqatha phezu kwentliziyo kwaye uthathe iipilisi zeentlungu kunokunciphisa ngakumbi ukudumba. Uninzi lwemithambo luya kuba buhlungu kakhulu ukwenza ngeli nqanaba, ngaphandle kwesizathu esinokwenzeka Ukuzivocavoca kweisometric. I-isometrics ye-Ankle ibandakanya ukutyhala unyawo lwakho kwicala elithile ngokuchasene nokumelana, njengodonga, kodwa ungashukumisi i-ankle yakho.
Isigaba esiphakathi sokubuyisela kwisimo sangaphambili
Isigaba esiphakathi sokuziqhelanisa nokubuyisela i-ankle sinokuqala emva kweeyure zokuqala ze-72 okanye xa ukuvuvukala kunye neentlungu ziqala ukuhla. Ubude besi sigaba buphakathi kweveki enye ukuya kwezintathu, kuxhomekeke kubunzima be-ankle sprain.
Ngeli nqanaba, uya kwenza njalo Imithambo ye-ankle elula ukwandisa ukuguquguquka kwe-ankle kunye namandla. Ukuzivocavoca kubandakanya izangqa ze-ankle, ukuqokelela i-marble, ibhalansi yomlenze omnye, kunye nokuhamba ngesithende. Ngoqokelelo lwebhastile, chola kancinane amabhastile ngeenzwane zakho kwaye uwabeke kwisikhongozeli ngelixa uhleli esitulweni.
Inqanaba lokugqibela lokubuyisela kwisimo sangaphambili
Isigaba sokugqibela sokuvuselelwa kwe-ankle sprain siqala emva kokuba ufumene ukuguquguquka okuqhelekileyo kwe-ankle kunye nokuphucula amandla kunye nokuzinza. Ubude besi sigaba buhluka ukusuka kwiintsuku ezimbalwa ukuya kwibakala lokuqala ukuya kwiiveki ezimbalwa kwibakala le-III.
Ngesi sigaba, yenza imithambo esebenzayo okanye egxile kwezemidlalo efana nemisebenzi yakho kunye nemithambo yemihla ngemihla ngelixa ubandakanya imithambo yesigaba sesibini. Umzekelo, unokubaleka imizuzu emibini ukuya kwemihlanu, wenze i-agility drill ekhawulezayo, emva koko uphucule ibhalansi yomlenze omnye kwibhodi eshukumayo.
Imithambo yokuvuselela i-Ankle ikunceda ukuba ubuyele kwindlela yakho yesiqhelo yokuzilolonga ngaphandle kokuphinda uzenzakalise. Ngenxa yoku, ukuzivocavoca okusebenzayo okanye okuthe ngqo kwezemidlalo kuqala kwenziwa kuphela iintsuku ezimbini ukuya kwezintathu ngeveki, kungekhona ngeentsuku ezilandelelanayo.
Olona qeqesho lungcono lokubuyisela i-ankle nge-elastic band
Ukuzivocavoca kwebhendi ye-resistance ngokuqhelekileyo kusetyenziselwa ukubuyisela ukulimala kwe-ankle njenge-sprains kunye ne-sprains. Nje ukuba ukwazi ukuthwala ubunzima kwi-ankle yakho, ukomeleza kubalulekile kwinkqubo yokubuyisela.
I-sprains yiyo nayiphi na ingozi kwi-ligaments, eyimicu leyoe ukudibanisa amathambo anika amandla kwi-skeleton yakho kunye nokuxhasa ukuhamba kwamalungu. Imigqa yangaphandle ye-ankle yizona zigwenxa eziqhelekileyo kwi-sprain. Ngethamsanqa, imizimba yethu inobuchule bokuphilisa i-ligament.
La ukudumba kuya kwenzeka ngokukhawuleza emva kokwenzakala, njengoko umzimba wakho uthumela igazi kwindawo ukuzama ukuyiphilisa. Ukudumba kungenzeka ixesha elide kuba unyawo lukude nentliziyo yakho. Ungafaka isicelo Inkqubo yeRICE, okubandakanya ukuphumla, iqhwa, ukunyanzeliswa, kunye nokuphakama, ukunceda ukunciphisa intlungu kunye nokuvuvukala ngelixa uphucula ixesha lokuphilisa.
Nangona kunjalo, kubalulekile ukuba uqalise ukubuyela kumsebenzi wakho wesiqhelo kunye nemisebenzi yemihla ngemihla ngokukhawuleza, njengoko oku kuya kunceda ngakumbi inkqubo yokubuyisela kunye nokuphulukisa ngokukhawuleza. Siphakamisa ukuzivocavoca oku-4 kunye nebhendi e-elastic ukunceda ukuqinisa i-ankle emva kwe-sprain.
i-plantar flexion
Hlala esitulweni, okanye emgangathweni, kwaye ubeke ibhendi yokumelana nebhola yakho yonyawo ngelixa ubambe iziphelo esandleni sakho.
Gcoba i-ankle yakho phantsi, ukhomba iinzwane zakho ukuya kuthi ga apho ziya kuhamba khona, emva koko ubuyele kwindawo yokuqala.
Tshintsha amacala kwaye uphinde.
idorsiflexion
Khusela ibhendi yakho yokumelana kwindawo eyomeleleyo ye-ankile kwaye usonge iziphelo kunyawo lwakho lwangaphambili. Qala ngonyawo lwakho olubhekiselele phantsi, uze uphakamise i-ankle yakho phezulu njengoko iya kuhamba, ulungelelanise unyawo lwakho ukuze iinzwane zakho zibhekiselele kwisilingi.
Tshintsha amacala kwaye uphinde.
Investment
Ngebhendi ekhuselekile, yibophe ngaphakathi kwe-ankle yakho, ngelixa uhleli umlenze wakho ngqo. Qala ngokukhululeka kwaye uqhubeke uhambisa iqatha lakho ezantsi kwaye ungene embindini womzimba wakho. Emva koko ubuyele kwindawo ekhululekile.
eversion
Ngebhande lisakhuselekile kwindawo ye-anchor, bhinqa ibhande ngaphandle kwe-ankle, ugcine unyawo kwindawo ekhululekile. Shenxisa unyawo lwakho phezulu nangaphandle, kude nombindi womzimba wakho. Emva koko ibuyela kwindawo yokuphumla.
Imithambo yokufumana kwakhona uluhlu olupheleleyo lwentshukumo
Emva kokulimala, kubalulekile ukuphinda ufumane uluhlu lwentshukumo (ROM) kwi-ankle. Nakuphi na ukuqina okanye ukuvuvukala kwi-ankle kunokuchaphazela indlela ohamba ngayo kwaye kuya kuchaphazela umdlalo wakho. Ikhonkco lakho lonke le-kinetic linokuchaphazeleka, likhokelela emadolweni, e-hip, nakwiingxaki zangasemva. Nangona kunjalo, kubalulekile ukugcina uluhlu lwentshukumo ye-ankle ukuphepha ukulimala. Ukuba izihlunu zakho ze-ankle ziqinile kakhulu okanye zibuthathaka kakhulu, oko kuya kubangela ukulimala. Amandla, okanye ukungabikho kwawo, kwimisipha yomlenze ongezantsi kunye nonyawo, owela i-ankle joint, udlala indima kwi-ankle yokunyakaza.
Oonobumba
Sebenzisa iinzwane zakho "ukubhala" oonobumba bealfabhethi emoyeni. Lo msebenzi usebenza i-ankle kuyo yonke imida yokunyakaza kunye nokusebenza kwemisipha echaphazelekayo yi-ankle sprains okanye i-fractures, i-shin splints, kunye nokulimala kwe-tendon ye-Achilles okanye ukuqina. Umsebenzi wealfabhethi kulula ukwenza kwaye awufuni naziphi na izinto. Kungcono ukwenza lo msebenzi unyawo lwakho kunye neqatha lijinga ebhedini okanye etafileni umlenze wakho ongezantsi usaxhaswa.
Gcina umlenze wakho ongezantsi unganyakazi kwaye ungashukumisi isinqe sakho ngaphakathi okanye ngaphandle.
ukuphakama kwesithende
Lo msebenzi womeleza umsipha wethole. (gastrocnemius). Kukho izihlunu elunyaweni eziwela i-ankle joint ezisebenza ngexesha lokuphakanyiswa kwesithende. Bambelela kwisitulo okanye eludongeni ukuze ulungelelane, ukuba kuyimfuneko. Phakamisa iinzwane zakho kancinane kwizibalo ezine kwaye uthothe kancinci de izithende zakho zichukumise umhlaba kwakhona. Yenza iiseti ezimbini zokuphindaphinda kwe-10, usebenze ukuya kwiiseti ezintathu. Lo msebenzi unokwenziwa ngelixa uhleli phantsi. Ukugoba iithagethi zedolo umsipha wethole owahlukileyo, i yedwa
Ithole lizolula
I-tendon ye-Achilles eqinile ingaba buhlungu kwaye iya kunciphisa i-ankle ROM. Ukunyuka ngokukhawuleza komsebenzi kunokubangela ukuphuka kwe-tendon ye-Achilles. Buyela umva kunye nomlenze ochaphazelekayo kwaye ugcine isithende phantsi. Goba idolo lakho langaphambili kwaye uncike phambili ude uzive ulula kwithole lakho kunye ne-Achilles. Ungasebenzisa itawuli, ibhanti, okanye intambo ye-bungee kwaye wolule ithole lakho kunye ne-Achilles ngelixa uhleli. Bamba ukolula imizuzwana engama-30 kwaye uphinde kathathu.
ukuqokelela ibhastile
Hlala esitulweni kwaye ubeke amabhastile amaninzi emhlabeni. Injongo yakho iya kuba kukuqokelela amabhastile ngeenzwane zakho kwaye uwabeke kwisitya onaso kufutshane. Beka itawuli phantsi ukuze amabhastile angaqengqeleki kakhulu okanye alahleke.
tyhala ngaphandle
Ukuma, kunye nokwahlula bobabini ekuphakameni kwezinqe, gcina umntu owenzakeleyo ngokuqinileyo emhlabeni. Ngoku, yenza ujiko lwangaphandle oluncinci ngelixa ubambe imizuzwana embalwa kwaye uphumle kwakhona. Yenza phakathi kophindaphindo olusibhozo kunye neshumi elinesibini, kanye okanye kabini ngemini.
tyhala phakathi
Ngendlela efanayo nokuzivocavoca kwangaphambili, kodwa ukujika ngaphakathi. Ngokugudileyo kakhulu kwaye ngaphandle kweentshukumo zesiquphe xa ubuya. Akukho xesha kufuneka uzive iintlungu, i-tension kuphela.
ibhalansi kwi-bosu
Ekugqibeleni, kwisigaba sokugqibela se-ankle sprain, siya kuqala ukomeleza ngokuzivocavoca kwe-bosu. Kubalulekile ukuba uzenze ekupheleni kokulimala, kuba kungenjalo unokutshisa kwaye ulimaze indawo kwakhona.