Ruoko Rwakakombama

Kuvambura rutsoka kunoreva kukuvara kunoitika kana ukakungurutsa, kukotamisa kana kutendeutsa rutsoka rwako nenzira isina kunaka. Izvi zvinogona kukwesha kana kukamura matape akasimba etsinga (ligaments) anobatsira kubata mapfupa erutsoka rwako pamwe chete.

Ligaments anobatsira kusimbisa majoini, kudzivirira kufamba kwakanyanya. Kuvambura rutsoka kunoitika kana ligaments akamanikidzwa kupfuura huwandu hwavo hwekufamba. Kazhinji kuvamburwa kwemutsoka kunosanganisira kukuvara kweligaments ari kurutivi rwekune kunze kwemutsoka.

Kurapa kuvamburwa kwemutsoka kunoenderana nehukuru hwekukuvara. Kunyange zvazvo matanho ekutarisira kwemunhu pachake uye mishonga yekurwadziwa inowanikwa pasina chinyorwa chechiremba ingangove zvese zvaunoda, kuongororwa nachiremba kungava kuri kudikanwa kuratidza kuti wakakuvadza sei rutsoka rwako uye kuona kurapwa kwakakodzera.

Kazhinji kuvamburwa kwemutsoka kunosanganisira kukuvara kweligaments matatu ari kunze kwemutsoka wako. Ligaments ndiwo matape akasimba etsinga anosimbisa majoini uye anobatsira kudzivirira kufamba kwakanyanya. Kuvambura rutsoka kunoitika kana ukakungurutsa, kukotamisa kana kutendeutsa rutsoka rwako nenzira isina kunaka. Izvi zvinogona kukwesha kana kukamura ligaments anobatsira kubata mapfupa erutsoka rwako pamwe chete.

Zviratidzo nezvikonzero zvechigochiso chinorwadza zvinosiyana zvichienderana nehukuru hwekukuvara. Zvinogona kusanganisira: Kurwadziwa, kunyanya kana uchiisa uremu pagumbo rakaoma Kunyanya kurwadziwa kana uchibata chigunwe Kuvimba Kuita ruvara Kushomeka kwekufamba kwakazara Kusagadzikana muchigochiso Kunzwa kana kurira kwekuputika panguva yekukuvara Fonera chiremba wako kana uine kurwadziwa nekuvhiringidzika muchigochiso chako uye uchifungidzira kuti wakazvicheka. Matanho ekutarisira kwako pachako angave ari ose aunoda, asi taura nachiremba wako kuti ukurukure kana uchifanira kuongororwa chigunwe chako. Kana zviratidzo nezvikonzero zvakakomba, ungave uine kukuvara kukuru kune ligament kana mapfupa akaputsika muchigochiso chako kana gumbo repasi.

Fonera chiremba wako kana uine marwadzo nekuzvimba pachigochiso chako uye uchifungidzira kuti wakazviosesa. Matanho ekutarisira iwe pachako angave ari ose aunoda, asi taura nachiremba wako kuti mukurukure kana uchifanira kuongororwa chigono chako. Kana zviratidzo zvichinyanya kuoma, ungave wakakuvadzwa zvakanyanya chidziso kana kupwanya mapfupa pachigochiso chako kana gumbo repasi.

Kuvhunika kwegumbo ndiko kutambanudzwa kana kutemwa kwema ligaments egumbo, anotsigira majoini nekuisa mapfupa pamwe chete.

Kuvhunika kunoitika kana gumbo rako rakamanikidzwa kufamba kubva panzvimbo yaro yakajairwa, izvo zvinogona kukonzera imwe kana kupfuura ligaments egumbo kuti itambanudzwe, kutemwa zvishoma kana kutemwa zvakakwana.

Zvinokonzera kuvhunika kwegumbo zvinogona kusanganisira:

• Kuwa kunokonzera gumbo rako kuti ritendeuke
• Kudonha zvisina kunaka pagumbo rako mushure mekumhanya kana kupindira
• Kufamba kana kurovedza muviri panzvimbo isina kunaka
• Munhu mumwe achimira kana kudonha pagumbo rako panguva yemutambo

'Factors that increase your risk of a sprained ankle include:': 'Zvinhu zvinoita kuti uve panjodzi yakawanda yekukuvara kwegumbo nderimwe chete zvinosanganisira:', '- Sports participation. Ankle sprains are a common sports injury, particularly in sports that require jumping, cutting action, or rolling or twisting of the foot such as basketball, tennis, football, soccer and trail running.': '- Mutambo. Kukuvadzwa kwemabvi ibasa rakajairika mumitambo, kunyanya mumitambo inoda kukwira, kucheka, kana kupeta kana kutenderera tsoka senge basketball, tenesi, bhora, socsoka nekumhanya kwemigwagwa.', '- Uneven surfaces. Walking or running on uneven surfaces or poor field conditions may increase the risk of an ankle sprain.': '- Pasi risina kunyatsorongedzwa. Kufamba kana kumhanya panzvimbo dzisina kunyatsorongedzwa kana mamiriro ezvinhu akaipisisa emunda zvinogona kuwedzera njodzi yekukuvara kwegumbo.', "- Prior ankle injury. Once you've sprained your ankle or had another type of ankle injury, you're more likely to sprain it again.": '- Kukuvadzwa kwegumbo kare. Kana wapedza kukuvadzwa kwegumbo kana kukuvadzwa kwemhando ipi zvayo yekukuvara kwegumbo, une mukana wakakura wekukuvadzwa zvakare.', '- Poor physical condition. Poor strength or flexibility in the ankles may increase the risk of a sprain when participating in sports.': '- Mamiriro ezvinhu akaipisisa emuviri. Simba risina simba kana kunyanya kunyanyisa mumabvi zvinogona kuwedzera njodzi yekukuvara kana uchitamba mitambo.', "- Improper shoes. Shoes that don't fit properly or aren't appropriate for an activity, as well as high-heeled shoes in general, make ankles more vulnerable to injury.": '- Shangu dzisina kukodzera. Shangu dzisingakodzeri kana dzisingakodzeri basa, pamwe chete ne shangu dzakakwirira, dzinokonzera kuti mabvi ave panjodzi yekukuvara.'

Kusakurumidza kurapa rutsoka rwakakombama, kuita mabasa nekukurumidza mushure mekukombama kwetsoka yako kana kukombama kwetsoka yako kakawanda kunogona kukonzera matambudziko anotevera:

• Kurwadziwa kwenguva refu kwetsoka
• Kusagadzikana kwenguva refu kwejoini yetsoka
• Chitsitsinho mujoini yetsoka

Mazano anotevera anogona kukubatsira kudzivirira kukwenya kwegumbo kana kukwenya kunodzokorora:

• Warm up usati waitika zvemuviri kana kutamba mitambo.
• Iva wakangwarira kana uchifamba, uchitamba kana kushanda panzvimbo isina kunyatsorongedzwa.
• Shandisa chigamba chekutsigira gumbo kana tepi pagumbo rakasimba kana rakakuvara kare.
• Pfeka shangu dzinoenderana zvakanaka uye dzakagadzirirwa basa rauri kuita.
• Dzivisa kupfeka shangu dzakakwirira.
• Usatama mitambo kana kuita mabasa aunenge usina kugadzirirwa.
• Chengeta simba rakanaka retsandanyama uye kugona kufamba.
• Dzidzira kudzidziswa kwekusimba, kusanganisira maekisesaizi ekubatanidza.

Pakuongororwa kwemuviri, chiremba wenyu achazongorora rutsoka rwenyu, tsoka, uye gumbo repasi. Chiremba achabata ganda riri pedyo nekuvadzwa kuti aone zvinorwadza uye achatama tsoka yenyu kuti aone huwandu hwekufamba uye kunzwisisa kuti ndezvipi zvinzvimbo zvinokonzera kusagadzikana kana kurwadziwa.

Kana kukuvara kwacho kuri kukomba, chiremba wenyu angakurudzira imwe kana dzakawanda dzekuongorora mifananidzo inotevera kuti abvise mapfupa akaputsika kana kuti aongorore zvakadzama huwandu hwekuvadzwa kwema ligaments:

• X-ray. Panguva ye-X-ray, huwandu hushoma hwemwaranzi hunopfuura mumuviri wako kuti uite mifananidzo yemapfupa etsoka. Kuongororwa uku kwakanaka pakubvisa mapfupa akaputsika.
• Magnetic resonance imaging (MRI). MRI inoshandisa ma radio wave nema magnetic field ane simba kuti uite mifananidzo yakadzama yezvikamu zvakachekwa kana 3-D zvemidziyo yemukati yakapfava yetsoka, kusanganisira ma ligaments.
• CT scan. CT scans inogona kuratidza zvakawanda nezvemapfupa ejinisi. CT scans inotora X-rays kubva pakona dzakasiyana-siyana uye inoisa pamwechete kuti uite mifananidzo yakachekwa kana 3-D.
• Ultrasound. Ultrasound inoshandisa ma sound wave kuti uite mifananidzo ye chaiyo nguva. Mifananidzo iyi inogona kubatsira chiremba wenyu kutonga mamiriro ema ligaments kana tendon kana tsoka iri munzvimbo dzakasiyana.