Izimpawu ze-ankle sprain ziyahlukahluka kuye ngobunzima bokulimala. I-ankle sprain yenzeka lapho umthambo owodwa noma eminingi yeluliwe noma iklebhukile, futhi ingahlukaniswa njenge-Grade I, II, noma i-III sprain. I-Grade I i-sprain encane lapho izintambo zeqakala zinwebeka kodwa zingadabuki. IBanga lesi-II yilapho imisipha idabuka khona ingxenye, futhi iBanga lesi-III liwukudabuka noma ukudabuka okuphelele komsipha owodwa noma ngaphezulu.
Uma uqala ukuvivinya umzimba kweqakala ngokushesha kakhulu noma uthuthuka ngokushesha ngemva kwe-sprain, ungabangela umonakalo omkhulu futhi ubambezele ukululama kwakho. Ukuvuselelwa kwe-ankle sprain kuhlukaniswe izigaba ezintathus. Ukwazi lezi zigaba kuzokusiza ukuthi unqume ukuthi ungaqala nini ukuvivinya umzimba kweqakala nokuthi yiziphi ezifanele.
Ubukhulu be-sprain kanye nezimpawu zayo, njengokuvuvukala nobuhlungu, kuzothonya isimiso sokuvuselela.
Kufanele ulinde isikhathi esingakanani ukuze uzivocavoce futhi?
Ukuvuselelwa kwe-ankle sprain yasekuqaleni
Umgomo wokuvuselela kusenesikhathi ukunciphisa ukuvuvukala nobuhlungu. Lesi sigaba singahlala noma kuphi kusukela kolunye kuya kwezinsuku eziyisikhombisa ngemva kokugobhoza kweqakala. Kudingeka phumula, gcoba iqhwa, futhi ugqoke ibhandishi elinwebekayo ngalesi sikhathi. Nge-grade III ye-ankle sprains, kuyadingeka futhi ukugqoka ibhuthi yokuhamba noma ukusebenzisa izinduku.
Phakamisa iqakala ngaphezu kwenhliziyo futhi uphuze amaphilisi ezinhlungu kungaqhubeka nokunciphisa ukuvuvukala. Izivivinyo eziningi zizoba buhlungu kakhulu ukwenza phakathi nalesi sigaba, ngaphandle kwalokho okungenzeka izivivinyo ze-isometric. I-isometrics ye-ankle ihlanganisa ukusunduza unyawo lwakho ohlangothini oluthile ngokumelene nokumelana, njengodonga, kodwa unganyakazi iqakala lakho.
Isigaba sokuvuselela esimaphakathi
Isigaba esiphakathi sokuzivocavoca kokuvuselela i-ankle singaqala ngemva kwamahora angu-72 okuqala noma lapho ukuvuvukala nobuhlungu buqala ukuncipha. Ubude balesi sigaba buphakathi kwesonto elilodwa kuya kwezintathu, kuye ngokuthi ukuqina kwe-ankle sprain.
Ngalesi sigaba, uzokwenza izivivinyo zamaqakala alula ukwandisa ukuguquguquka kwe-ankle namandla. Ukuzivocavoca kuhlanganisa imibuthano yamaqakala, ukuqoqa imabula, ibhalansi yomlenze owodwa, nokuhamba ngesithende. Ukuze uthole iqoqo lemabula, thatha kancane amamabula ngezinzwane zakho uwafake esitsheni ngenkathi uhlezi esihlalweni.
Isigaba sokugcina sokuvuselelwa
Isigaba sokugcina sokuvuselelwa kwe-ankle sprain siqala ngemva kokuba usuthole ukuguquguquka okujwayelekile kwe-ankle kanye namandla athuthukisiwe nokuzinza. Ubude besikhathi salesi sigaba siyahlukahluka kusukela ezinsukwini ezimbalwa ze-grade I-ankle sprain kuya emasontweni ambalwa ukuze uthole i-sprain ye-grade III.
Phakathi nalesi sigaba, yenza izivivinyo ezisebenzayo noma eziqondene nezemidlalo ezifanayo nemisebenzi yakho kanye nokuzivocavoca kwansuku zonke ngenkathi kusahlanganisa ukuzivocavoca kwesigaba sesibili. Isibonelo, ungagijima imizuzu emibili kuya kwemihlanu, wenze i-agility drill esheshayo, bese uthuthukisa ibhalansi yakho yomlenze owodwa ebhodini elinyakazayo.
Izivivinyo zokuvuselela i-ankle zikusiza ukuthi ubuyele endleleni yakho evamile yokuzivocavoca ngaphandle kokuphinde uzilimaze. Ngenxa yalokhu, ukuvivinya umzimba okusebenzayo noma okuqondene nezemidlalo ekuqaleni kwenziwa kuphela izinsuku ezimbili kuya kwezintathu ngesonto, hhayi ngezinsuku ezilandelanayo.
Izivivinyo ezingcono kakhulu zokubuyisela iqakala ngebhande lokunwebeka
Ukuzivocavoca kwe-resistance band kuvame ukusetshenziselwa ukuvuselela ukulimala kwamaqakala njengama-sprains nama-sprains. Uma usukwazi ukuthwala kahle iqakala lakho, ukuliqinisa kubalulekile enqubweni yokululama.
Ama-sprains yinoma yikuphi ukulimala kwemigqa, okuyimicu leyoe xhuma amathambo anikeza amandla kuhlaka lwamathambo akho futhi asekele ukuhamba kwamalunga. Imisipha yangaphandle yeqakala yizona eziyizigebengu ezivamile e-sprain. Ngenhlanhla, imizimba yethu inekhono ekwelapheni ukulimala kwemisipha.
La ukuvuvukala kuzokwenzeka ngokushesha ngemva kokulimala, njengoba umzimba wakho uthumela igazi endaweni ukuzama ukuyelapha. Ukuvuvukala kungase kwenzeke isikhathi eside njengoba unyawo lukude nenhliziyo yakho. Ungafaka isicelo Inqubo ye-RICE, okuhlanganisa ukuphumula, iqhwa, ukucindezela, nokuphakama, ukusiza ukunciphisa ubuhlungu nokuvuvukala ngenkathi kuthuthukisa isikhathi sokuphulukisa.
Kodwa-ke, kubalulekile ukuqala ukubuyela ekuzivivinyeni kwakho okuvamile kanye nemisebenzi yansuku zonke ngokushesha ngangokunokwenzeka, njengoba lokhu kuzosiza kakhulu inqubo yokululama nokusheshisa ukuphulukiswa. Siphakamisa izivivinyo ezi-4 ngebhande elinwebekayo ukusiza ukuqinisa iqakala ngemva kokuphazamiseka.
i-plantar flexion
Hlala esihlalweni, noma phansi, futhi ubeke ibhande lokumelana eduze kwebhola lakho lonyawo ngenkathi ubambe iziphetho esandleni sakho.
Phusha iqakala lakho phansi, ukhomba izinzwane zakho kuze kufike lapho zizohamba khona, bese ubuyela endaweni yokuqala.
Shintsha izinhlangothi bese uphinda.
i-dorsiflexion
Vikela ibhande lakho lokumelana endaweni eqinile yehange bese ugoqa iziphetho kunyawo lwakho lwangaphambili. Qala ngonyawo lwakho lubheke phansi, bese uphakamisa iqakala lakho phezulu ngendlela elizohamba ngayo, uqondise unyawo lwakho ukuze izinzwane zakho zibheke ophahleni.
Shintsha izinhlangothi bese uphinda.
Investment
Njengoba ibhande livikelekile, libophe ngaphakathi kweqakala lakho, ngenkathi uhlezi umlenze wakho uqondile. Qala ngendlela ekhululekile futhi uqhubeke uhambisa iqakala lakho phansi futhi ungene phakathi nendawo yomzimba wakho. Bese ubuyela endaweni ekhululekile.
i-eversion
Njengoba ibhande lisavikelekile endaweni yehange, bopha ibhande ngaphandle kweqakala, ugcine unyawo lusesimweni esikhululekile. Hambisa unyawo lwakho phezulu nangaphandle, kude nomugqa ophakathi nomzimba wakho. Bese ibuyela endaweni yokuphumula.
Ukuzivocavoca ukuze uthole kabusha uhla olugcwele lokunyakaza
Ngemuva kokulimala, kubalulekile ukuphinda uthole uhla lokunyakaza (ROM) eqakaleni. Noma yikuphi ukuqina noma ukuvuvukala eqakaleni kungaba nomthelela endleleni ohamba ngayo futhi kuzothinta umdlalo wakho. Lonke uchungechunge lwakho lwe-kinetic lungathinteka, okuholela ezinkingeni zamadolo, inqulu, neqolo. Kodwa-ke, kubalulekile futhi ukugcina ububanzi bokunyakaza kwe-ankle ukuze ugweme ukulimala. Uma imisipha yeqakala yakho iqine kakhulu noma ibuthakathaka kakhulu, lokho nakho kuzoholela ekulimaleni. Amandla, noma ukuntuleka kwawo, emisipheni yomlenze ongezansi nonyawo, enqamula ilunga leqakala, kunengxenye ekunyakazeni kweqakala.
Izinhlamvu zamagama
Sebenzisa izinzwane zakho ukuze "ubhale" izinhlamvu zezinhlamvu emoyeni. Lokhu kuvivinya umzimba kusebenza iqakala kuzo zonke izigaba zokunyakaza futhi kusebenza imisipha ethintekile ama-ankle sprains noma ama-fractures, ama-shin splints, nokulimala kwe-tendon ye-Achilles noma ukuqina. Ukuzivocavoca kwezinhlamvu kulula ukwenza futhi akudingi noma yiziphi izinto. Kungcono ukwenza lo msebenzi unyawo lwakho neqakala kulenga embhedeni noma etafuleni umlenze wakho ongezansi usasekelwe.
Gcina umlenze wakho ongezansi unganyakazi futhi ungayisusi inqulu yakho ngaphakathi noma ngaphandle.
ukuphakama kwesithende
Lo msebenzi uqinisa imisipha yethole. (gastrocnemius). Kunemisipha onyaweni ewela ilunga leqakala nayo esebenzayo ngesikhathi sokuphakanyiswa kwesithende. Bambelela esihlalweni noma odongeni ukuze uthole ibhalansi, uma kunesidingo. Phakamisa izinzwane zakho kancane ngezibalo ezine bese wehla kancane kuze kube yilapho izithende zakho zithinta phansi futhi. Yenza amasethi amabili eziphindaphinda ezingu-10, usebenze kufika kumasethi amathathu. Lo msebenzi ungenziwa ngenkathi uhlezi phansi. Ukugoba idolo kuqondise umsipha wethole ohlukile, i yedwa
Ithole ukwelula
I-Achilles tendon eqinile ingaba buhlungu futhi izokhawulela i-ROM ye-ankle. Ukwanda okungazelelwe komsebenzi nakho kungabangela ukuphuka kwe-tendon ye-Achilles. Buyela emuva ngomlenze ohilelekile bese ugcine isithende phansi. Gobisa idolo lakho langaphambili bese uncike phambili uze uzwe ukwelula enkonyaneni lakho nama-Achilles. Ungasebenzisa futhi ithawula, ibhande, noma intambo ye-bungee futhi welule inkonyane lakho nama-Achilles ngenkathi uhlezi. Bamba ukwelula imizuzwana engu-30 bese uphinda izikhathi ezintathu.
ukuqoqwa kwemabula
Hlala esihlalweni bese ubeka amamabula amaningana phansi. Umsebenzi wakho kuzoba ukuqoqa amamabula ngezinzwane zakho bese uwabeka endishini onayo eduze. Beka ithawula phansi ukuze amamabula angagingqiki kakhulu noma alahleke.
phushela ngaphandle
Ukuma, kokubili kuhlukene ekuphakameni kwezinqulu, gcina umuntu olimele eqinile phansi. Manje, jikelana ngaphandle kancane ngenkathi ubambe imizuzwana embalwa bese uphumule futhi. Kwenze phakathi kokuphindaphinda okuyisishiyagalombili neshumi nambili, kanye noma kabili ngosuku.
phushela phakathi
Ngendlela efanayo nokuzivocavoca kwangaphambilini, kodwa ukuguqula ngaphakathi. Ngokushelela kakhulu futhi ngaphandle kokunyakaza okungazelelwe lapho ubuya. Akufanele nanini uzwe ubuhlungu, ukungezwani nje.
ibhalansi ku-bosu
Ekugcineni, esigabeni sokugcina se-ankle sprain, sizoqala ukuqinisa ngokuzivocavoca kwe-bosu. Kubalulekile ukuthi uzenze ekupheleni kokulimala, ngoba uma kungenjalo ungavutha futhi ulimaze indawo futhi.