Ukulimala Kwemisipha Ye-Hamstring: Izimpawu, Izimbangela, Nokwelashwa

Ukulimala kwemisipha ye-hamstring kwenzeka lapho omunye noma ngaphezulu kwemisipha emithathu ngemuva kwesinqe sakho uqina kakhulu, uqhekeka ngokulinganisela, noma uqhekeka ngokuphelele. Le misipha enamandla ikunceda ukuba ugobe ihlombe lakho futhi uqineze isifuba sakho ngesikhathi semisebenzi efana nokuqhuba, ukuqhuma, noma ngisho nokuphuma ngesitebhisi.

Iningi lokulimala kwemisipha ye-hamstring kuyizinkinga ezincane eziphulukayo kahle ngokunakekelwa okuqondile, nakuba kungaba ukungakhululeki okuncane kuya ekuqhekekeni okukhulu okuvimba abadlali bezemidlalo izinyanga. Izindaba ezinhle ukuqonda ukuthi kwenzekani emzimbeni wakho kungakusiza uphulukise ngokushesha futhi uvikele izinkinga zesikhathi esizayo.

Ziyini izimpawu zokulimala kwemisipha ye-hamstring?

Isici esivamile kakhulu ubuhlungu obukhulu, obukhulu ngemuva kwesinqe sakho obuvame ukwenzeka ngesikhathi somsebenzi womzimba. Ungase uzizwe sengathi othile uqhamuke ngemuva kwelukuluku, ikakhulu uma uqhuba noma wenza ukuhamba okusheshayo.

Nazi izimpawu ongazihlangabezana nazo, futhi khumbula ukuthi akuwona wonke umuntu oziba nazo zonke lezi:

• Ubuhlungu obukhulu, obukhulu ngemuva kwesinqe sakho
• Ukuqhuma noma ukuqhekeka okukhulu ngesikhathi sokulimala
• Ubuhlungu uma uthinta ngemuva kwesinqe sakho
• Ukuqhuma okuvela amahora noma izinsuku ngemuva kokulimal
• Ukukhula endaweni elimele
• Ubuthakathaka uma ugobe ihlombe lakho noma uqineze isifuba sakho
• Ubunzima bokuhamba ngokujwayelekile noma ukuqhwakuza
• Ukuqina, ikakhulu ekuseni noma ngemuva kokulala

Ezimweni ezinzima, ungase ubone i-dent noma isikhala esibonakalayo emisipha lapho iye yaqhekeka ngokuphelele. Lokhu akukuvamile kodwa kudinga ukunakekelwa okusheshayo kwezokwelapha ukuvimbela izinkinga zesikhathi eside.

Ziyini izinhlobo zokulimala kwemisipha ye-hamstring?

Ukulimala kwemisipha ye-hamstring kuvame ukwahlukaniswa ziqembu ezintathu ngokusekelwe ekulimala okwenzekile emiseleni yemisipha. Cabanga ngakho njengentambo engase ihlume, iqhekeke ngokulinganisela, noma iqhekeke ngokuphelele.

Izinga 1 zokuqina zihilela ukuqina okuncane noma ukuqhekeka okuncane emiseleni yemisipha. Uzizwa ukungakhululeki nokuqina okuthile, kodwa ngokuvamile usengakwazi ukuhamba futhi wenze imisebenzi yansuku zonke. Ubuhlungu bungase buzwakale njengobunye obukhulu obukhulu ngezinye izinyathelo.

Izinga 2 zokuqina zihilela ukuqhekeka okulinganisela kwemisipha futhi kubangela ubuhlungu obukhulu nokuqhuma. Ukuhamba kuba lukhulu, futhi cishe uzoba nokuqhwakuza okuqaphelekayo. Ungase ubone ukuqhuma okuthile, futhi umsipha uzizwa ubuhlungu uma uthintwa.

Izinga 3 zokuqina kuyiqhekeka eliphelele noma ukuqhekeka kwemisipha. Lokhu kubangela ubuhlungu obukhulu, ukukhula okukhulu, futhi ngeke ukwazi ukuhamba ngokujwayelekile. Ungase ubone i-dent ebonakalayo esinqe sakho lapho umsipha uhlukene khona, futhi ukuqhuma kungaba okukhulu.

Yini ebangela ukulimala kwemisipha ye-hamstring?

Ukulimala kwemisipha ye-hamstring kuvame ukwenzeka lapho umsipha uqina kakhulu noma uqina kakhulu ngesikhathi usuqine kakhulu. Lokhu kuvame ukwenzeka ngesikhathi semisebenzi ehilela ukusheshisa okungazelelwe, ukunciphisa, noma ukuhamba okusheshayo.

Izimo ezivamile kakhulu eziholela ekulimala kwemisipha ye-hamstring zihlanganisa:

• Ukuqhuba noma ukusheshisa okungazelelwe ngesikhathi sezemidlalo
• Ukuqhuma, ikakhulukazi ebholeni noma ezempi
• Ukuqhuma imisebenzi efana nokuqhuma noma ibhola yebhasikithi
• Ukuma okungazelelwe noma ukushintsha kwezinkomba
• Ukuqina kakhulu ngesikhathi se-yoga noma ukudansa
• Ukuqhekeka noma ukuwa endaweni engathandeki
• Ukubuyela emisebenzini enzima ngemuva kwesikhathi sokungasebenzi

Ngezinye izikhathi, ukulimala kwemisipha ye-hamstring kungase kuqhubeke kancane kancane ngokusetshenziswa kakhulu, ikakhulukazi kubagijimi abade noma abagibeli bebhayisikili. Ezimweni ezingavamile, ukushaya ngqo ngemuva kwesinqe ngesikhathi sezemidlalo eziqhakambayo kungabangela ukulimala, nakuba lokhu kungavamile kunokulimala okuqina.

Nini okufanele ubona udokotela ngokulimala kwemisipha ye-hamstring?

Kufanele ubona umhlinzeki wezempilo uma ungakwazi ukuhamba ngokunethezeka noma uma ubuhlungu bukhulu kangangokuba buvimba imisebenzi yakho yansuku zonke. Iningi lemisipha ye-hamstring ephansi lingaphathwa ekhaya, kodwa izimpawu ezithile zibonisa ukuthi udinga ukuhlolwa okuqeqeshwe.

Funani ukunakekelwa kwezokwelapha uma uhlangabezana nanoma yiziphi izimpawu ezikhathazayo:

• Ubuhlungu obukhulu obungaphuli ngokuphumula nokunakekelwa okuyisisekelo
• Ukungaqondi ukuthwala isisindo ngolunye uhlangothi
• Ukungazizwa noma ukuthamba elukulukwini lakho noma unyawo
• I-dent noma isikhala esibonakalayo emisipha
• Alukho ulwazi ngemuva kwezinsuku ezimbalwa zokwelashwa ekhaya
• Ukulimala okuphindaphindayo endaweni efanayo
• Izimpawu zokutheleleka njengoba ubushushu, ukubomvu, noma ubushushu

Uma uzwe ukuqhuma okukhulu lapho ukulimala kwenzeka, lokhu kuvame ukubonisa ukuqhekeka okukhulu okuzuza ekuhlolweni kochwepheshe. Ungakhathazeki noma kunjalo - ngisho nokulimala okukhulu kwemisipha ye-hamstring kungaphuka kahle ngokwelashwa okuqondile nokwenziwa kabusha.

Ziyini izimbangela zengozi zokulimala kwemisipha ye-hamstring?

Izici ezithile zingakwenza kube lula ukuhlangabezana nokulimala kwemisipha ye-hamstring, futhi ukuqonda lokhu kungakusiza uthathe izinyathelo zokuvimbela. Iminyaka yisici esingalawuleki - ukulimala kwemisipha ye-hamstring kuba khona njengoba siqhubeka sikhulile ngoba imisipha yethu ilahlekelwa ukuguquguquka namandla ngokuhamba kwesikhathi.

Nazi izimbangela zengozi eziyinhloko ezandisa amathuba okulimala kwemisipha ye-hamstring:

• Ukulimala kwangaphambili kwemisipha ye-hamstring (imbangela enkulu kakhulu yengozi)
• Iminyaka engaphezu kwengu-30, lapho imisipha ilahlekelwa ukuguquguquka
• Ukungahambelani kwemisipha phakathi kwemisipha ye-hamstring ne-quadriceps
• Ukungahambelani okuphansi, ikakhulukazi kwemisipha ye-hamstring ne-hip flexors
• Ukushisa okungafanele ngaphambi komsebenzi womzimba
• Ukukhathala noma ukweqisa
• Ukuhlanganyela ezemidlalo ngokushintsha okungazelelwe kwezinkomba
• Ubuthakathaka kwemisipha ye-glutes noma imisipha yomzimba
• Ubuchwepheshe bokuqhuba noma i-biomechanics embi

Ezimeni ezingavamile, izimo ezithile zezokwelapha njengobulwelwe boshukela noma ukuthatha imithi ethile kungathinta impilo yemisipha nokwenziwa kabusha. Uma unezimo zezempilo eziqhubekayo, kufanele uxoxe nodokotela wakho ukuthi zingathinta kanjani ingozi yakho yokulimala nokwenziwa kabusha.

Ziyini izinkinga ezingase zenzeke ngokulimala kwemisipha ye-hamstring?

Iningi lokulimala kwemisipha ye-hamstring liyaphuka ngaphandle kwezinkinga zesikhathi eside, ikakhulukazi uma kuphathwa kahle kusukela ekuqaleni. Noma kunjalo, izinkinga zingase zivele uma ukulimala kunzima noma kungaphathwa kahle.

Inkinga evamile kakhulu ubuhlungu obuhlala njalo noma ukuqina okuhlala isikhathi eside ngemuva kokuba ukulimala okuqalayo kufanele kuphele. Lokhu kuvame ukwenzeka lapho abantu bebuyela emisebenzini ngokushesha noma bengaphothi ukwenziwa kabusha okuqondile. Ungase uthole ukuthi i-hamstring yakho izizwa iqinile noma ibuthakathaka ngisho nezinyanga kamuva.

Nazi izinkinga ezingase zenzeke okumele uzibone:

• Ubuhlungu obuhlala njalo noma ukulimala okuphindaphindayo
• Ubuthakathaka obuhlala njalo noma ukusebenza okuncishisiwe
• Ukwenziwa kwesikhumba esivinjelwe ukuguquguquka
• Ukulimala okuqhathaniswayo kwezinye izindawo
• I-Myositis ossificans (ukwenziwa kabusha kwethambo emisipha - okuyimfihlo)
• Ukulimala kwamathenda ezimweni ezinzima
• Ukuvuvukala noma ukukhula okuhlala njalo

Ezimeni ezingavamile kakhulu, ukuqhekeka okukhulu kwemisipha ye-hamstring kungase kuvelise i-myositis ossificans, lapho ithambo lenziwa khona ngaphakathi komsipha. Lokhu kungenzeka kakhulu uma ubuyela emisebenzini ngokushesha noma uma indawo elimele ihlangabezana nokulimala okuphindaphindayo ngesikhathi sokuphola.

Ukulimala kwemisipha ye-hamstring kungavikeleka kanjani?

Izindaba ezinhle ukuthi ukulimala okuningi kwemisipha ye-hamstring kungavikeleka ngendlela efanele yokuzilolonga nokulungiselela. Ukuvimbela kuhlala kungcono kunokwelapha, futhi akudingi izinhlelo eziyinkimbinkimbi noma imishini ebiza kakhulu.

Ukuqina okuvamile nokuqina kwemisipha kuyisivikelo sakho esihle kakhulu ekulimala kwemisipha ye-hamstring. Gxila ekugcineni ukuguquguquka okuhle kwemisipha yakho ye-hamstring, i-hip flexors, ne-glutes ngenkathi wakha amandla ngendlela efanelekile. Lokhu kusho ukuthi awusebenzi nje i-quadriceps kodwa unikeza ukunakekelwa okulinganayo kwemisipha ngemuva kwesinqe sakho.

Nazi izindlela zokuvimbela ezisebenza kakhulu:

• Hlala ushisa kahle ngaphambi kokuzivocavoca noma ezemidlalo
• Faka ukuqina okuvamile kwemisipha ye-hamstring ohlelweni lwakho
• Qina imisipha ye-hamstring ne-quadriceps ngokulinganayo
• Yandisa ngokuqhubekayo amandla okuzilolonga nesikhathi
• Gxilisa ebuchwephesheni bokuqhuba nokuhamba okuqondile
• Vumela isikhathi esanele sokuphumula phakathi kwemihlangano enzima
• Hlala unomswakama futhi ugcine ukudla okuhle
• Bhekana nanoma yikuphi ukungahambelani kwemisipha ngokushesha

Uma uke waba nokulimala kwemisipha ye-hamstring ngaphambili, ukuvimbela kuba kubaluleke nakakhulu njengoba ukulimala kwangaphambili kuyimbangela enkulu kakhulu yezinkinga zesikhathi esizayo. Cabanga ukusebenza nochwepheshe wezokwelapha noma umqeqeshi oqeqeshwe kahle ukuthuthukisa uhlelo lokuvimbela oluqondene nawe.

Ukulimala kwemisipha ye-hamstring kuhlonzwa kanjani?

Iningi lokulimala kwemisipha ye-hamstring lingahlolwa ngokuhlolwa komzimba nokuxoxa ngendlela ukulimala okwenzeke ngayo. Umhlinzeki wakho wezempilo uzokuphendula ngezimpawu zakho, ahlole indawo elimele, futhi ahlole amandla emisipha yakho nokuguquguquka.

Ngesikhathi sokuhlolwa, udokotela wakho uzobamba ngobumnene ngemuva kwesinqe sakho ukuthola izindawo ezibuhlungu, ukukhula, noma ukungapheleli kwemisipha. Bazophinde bahlole ikhono lakho lokugobe ihlombe lakho nokuqineza isifuba sakho ngokumelana ukuhlola ubukhulu bokulimala.

Ezimweni ezithile, ukuhlolwa okwengeziwe kungase kudingeke:

• I-MRI scan ukubona ubukhulu bokulimala kwemisipha
• I-Ultrasound ukubona ukuqhekeka kwemisipha
• I-X-rays ukususa ukulimala kwamathambo (okudingwa kancane)
• Izivivinyo zegazi uma kutheleleke

Ukuhlolwa kwezithombe kuvame ukugcinelwa ukulimala okukhulu, izimo ezingaphuli njengoba kulindelekile, noma lapho ukwelashwa kungase kucabangelwe. Ngaphandle kwemisipha ye-hamstring, ukuhlolwa komzimba kunikeza ulwazi olufanele ukuqondisa ukwelashwa ngokuphumelelayo.

Yikuphi ukwelashwa kokulimala kwemisipha ye-hamstring?

Ukwelashwa kokulimala kwemisipha ye-hamstring kuncike ebukhulu bokulimala, kodwa iningi lokulimala liphendula kahle ekunakekelweni okuqondile. Umgomo ukunciphisa ubuhlungu nokuqhuma ekuqaleni, bese ubuyisela amandla nokuguquguquka njengoba ukwelashwa kuqhubeka.

Ngokulimala okuncane kuya kokulinganisela, i-RICE protocol (Rest, Ice, Compression, Elevation) yisisekelo sokwelashwa okuqalayo. Lokhu kusiza ukulawula ukuvuvukala futhi kunikeze indawo engcono kakhulu yokwelashwa phakathi kwezinsuku ezimbalwa zokuqala ngemuva kokulimal.

Nanku okungase kuhlanganiswe ohlelweni lwakho lokwelashwa:

• Ukuphumula ezenzweni ezibangela ubuhlungu
• Ukufakelela iqhwa imizuzu engu-15-20 izikhathi eziningi ngosuku
• Ukuqina ngebhande le-elastic
• Ukuphakamisa uma kungenzeka ukunciphisa ukukhula
• Imithi yokwelapha ubuhlungu njengoba kudingeka
• Ukuqina okuqondile njengoba ubuhlungu kuvumela
• Ukwelashwa komzimba ukuqina nokwenziwa kabusha
• Ukubuyela kancane emisebenzini evamile

Ngokulimala okukhulu kwezinga 3 okuqhekeka okuphelele kwemisipha, ukwelashwa kungase kudingeke, ikakhulukazi kubadlali bezemidlalo abanezinga eliphezulu. Noma kunjalo, lokhu akukuvamile, futhi iningi labantu lifakazele imiphumela emihle ngokwelashwa okungekho ukwelashwa ngisho nokukleliswa okukhulu.

Indlela yokwelashwa ekhaya ngesikhathi sokulimala kwemisipha ye-hamstring?

Ukwelashwa ekhaya kudlala indima ebalulekile ekwelapheni ukulimala kwemisipha ye-hamstring, futhi ungenza okuningi ukuzisiza uphulukise kahle. Ikhona ukuba uqine ngokunakekelwa kwakho ngenkathi ulalela izimpawu zomzimba wakho mayelana nalokho okuzizwa kusiza kakhulu kunokulimaza.

Phakathi kwezinsuku ezingu-48-72 zokuqala, gxila ekulawuleni ubuhlungu nokuqhuma. Faka iqhwa imizuzu engu-15-20 yonke imizuzu engu-2-3, kodwa uhlale ugoqa iphakheji leqhwa ngetawuli elincane ukuvikela isikhumba sakho. Gwema ukushisa phakathi nale nkathi yokuqala njengoba kungase kukhulise ukukhula.

Nanku umkhondo wakho wansuku zonke wokwelashwa ekhaya:

1. Izinsuku 1-3: Ukuphumula, iqhwa, ukuqina okuqondile, nokuphakamisa
2. Izinsuku 4-7: Qhubeka neqhwa uma kusiza, qala ukuqina okuqondile
3. Iviki 2: Engeza imisebenzi yokuqina futhi wandise umsebenzi kancane kancane
4. Iviki 3+: Thuthukisa imisebenzi futhi ulungiselele ukubuyela emisebenzini evamile

Imithi yokwelapha ubuhlungu njenge-ibuprofen noma i-acetaminophen ingasiza ekulawuleni ukungakhululeki, kodwa uyisebenzise njengoba kuqondiswe futhi unganciki kuyo ukufihla ubuhlungu ngenkathi ubuyela emisebenzini ngokushesha kakhulu. Khumbula ukuthi ukungakhululeki okuthile ngesikhathi sokuphola kuyinto evamile, kodwa ubuhlungu obukhulu kakhulu yindlela yomzimba wakho yokusho ukuthi uhambe kancane.

Kufanele ulungiselele kanjani i-aphoyintimenti yakho yokuya kudokotela?

Ukuba ulungile ngokuya kudokotela kungasiza ukuqinisekisa ukuthi uthola ukuxilongwa okuqondile kakhulu nohlelo lokwelashwa oluphumelelayo. Ngaphambi kwe-aphoyintimenti yakho, cabanga ngemininingwane yokuthi ukulimala kwakho kwenzeke kanjani futhi yiziphi izimpawu ozibonile kusukela ngaleso sikhathi.

Bhala phansi imisebenzi ethile obuyenza lapho ukulimala kwenzeka, ukuthi ubuhlungu buzwakale kanjani ekuqaleni, nokuthi luye lwashintsha kanjani ngokuhamba kwesikhathi. Udokotela wakho uzofuna ukwazi uma uzwe noma yimiphi imisindo efana nokuqhuma noma ukuqhekeka lapho ukulimala kwenzeka.

Nanku okufanele ukulethe nokulungiselela i-aphoyintimenti yakho:

• Uhlu lwemithi yonke nezinye izinto ozithathayo
• Imininingwane mayelana nokuthi ukulimala kwenzeke nini nokuthi kwenzeke kanjani
• Inkulumo yobuningi bakho nokunye ukungakhululeki
• Ulwazi mayelana nanoma yikuphi ukulimala kwangaphambili kwemisipha ye-hamstring noma imilenze
• Imibuzo mayelana nesikhathi sokuphola nokunciphisa imisebenzi
• Imigomo yakho yokubuyela emisebenzini ethile noma ezemidlalo
• Ulwazi loku-inshorensi nokuhlonza

Ungangabazi ukubuza imibuzo mayelana nokuxilongwa kwakho, izinketho zokwelashwa, nokuthi yini okulindelekile ngesikhathi sokuphola. Ukuqonda ukulimala kwakho nohlelo lokwelashwa kuzokusiza ube yilungu eliqhakazile ekuphulukiseni kwakho.

Yini eyinhloko mayelana nokulimala kwemisipha ye-hamstring?

Ukulimala kwemisipha ye-hamstring kuyizimo ezivamile kodwa eziphatheka kahle ezivame ukwelashwa kahle ngokunakekelwa okuqondile nokubekezela. Into ebaluleke kakhulu okumele uyikhumbule ukuthi ukubuyela emisebenzini ngokushesha kakhulu yiphutha elikhulu abantu abalenzayo, ngokuvamile kuholela ekulimala kabusha noma ezinkingeni ezihlala njalo.

Iningi lemisipha ye-hamstring liphendula kahle ekwelapheni okuqondile, futhi ungalindela ukubuyela emisebenzini yakho evamile phakathi kwamasonto ambalwa kuya ezinyangeni ezimbalwa, kuye ngobuningi. Ikhona ukulandela uhlelo oluqhubekayo lokwenziwa kabusha futhi ungawagcini ama-signals omzimba wakho.

Ukuvimbela kuhlala kuyindlela yakho engcono kakhulu, ikakhulukazi uma uke waba nokulimala kwemisipha ye-hamstring ngaphambili. Ukuqina okuvamile, ukushisa okuqondile, nokuqina kwemisipha okuqondile kunganciphisa kakhulu ingozi yokulimala kwesikhathi esizayo. Khumbula ukuthi ukuthatha isikhathi sokuphola kahle manje kuzokusiza ungabi nezinkinga ezihlala njalo kamuva.

Imibuzo evamile mayelana nokulimala kwemisipha ye-hamstring

Kuthatha isikhathi esingakanani ukuphulukisa ukulimala kwemisipha ye-hamstring?

Isikhathi sokuphola sihluka kuye ngobuningi bokulimala kwakho. Ukuqina okuncane (Izinga 1) kuvame ukwelashwa phakathi kwamasonto angu-1-3, kuyilapho ukuqina okulinganisela (Izinga 2) kungathatha amasonto angu-3-6. Ukuqina okukhulu (Izinga 3) kungathatha amasonto angu-6-12 noma isikhathi eside ukwelashwa ngokuphelele. Ikhona ukungabuyi emisebenzini ngokushesha kakhulu, njengoba lokhu kuvame ukubangela ukulimala kabusha nokuphulukisa isikhathi eside.

Ngingahamba yini ngokulimala kwemisipha ye-hamstring?

Ukuhamba ngokulimala okuncane kwemisipha ye-hamstring, nakuba ungase ube nokuqhwakuza okuncane noma ukungakhululeki. Uma ukuhamba kubangela ubuhlungu obukhulu noma ungakwazi ukuthwala isisindo ngokujwayelekile, kungcono ukuphumula futhi usebenzise izintambo uma kudingeka. Lalela umzimba wakho - ukungakhululeki okuthile kuyinto evamile, kodwa ubuhlungu obukhulu kakhulu kusho ukuthi kufanele unciphise imisebenzi yokuthwala isisindo kuze kube yilapho ungakwazi ukuhamba ngokunethezeka.

Kufanele ngiqine i-hamstring yami uma ilimele?

Ukuqina okuqondile kungasiza, kodwa isikhathi siyabaluleka. Phakathi kwezinsuku ezimbalwa zokuqala ngemuva kokulimal, gxila ekuphumuleni futhi ugweme ukuqina okukhulu. Ngemva kwesigaba sokuqala esibuhlungu, ukuqina okuqondile kungasiza ekugcineni ukuguquguquka nokukhuthaza ukwelashwa. Hlala uqina ngaphakathi kwendlela yakho yokunethezeka - kufanele uzizwe uqina kancane, hhayi ubuhlungu. Uma ukuqina kukhuphula ubuhlungu bakho, yeka futhi uthintane nomhlinzeki wezempilo.

Kungani ukulimala kwemisipha ye-hamstring kuphinda kubuyele?

Ukulimala kwemisipha ye-hamstring kunesilinganiso esiphezulu sokubuyela, ngokuvamile ngoba abantu bebuyela emisebenzini ngaphambi kokuba umsipha uphulukiswe ngokuphelele futhi uqine. Ukwenziwa kabusha okungaphelele, ukungahambelani kwemisipha, ukungahambelani okuphansi, nezinhlelo zokushisa ezingafanele konke kuhlanganyela ekulimala kabusha. I-scar tissue yangaphambili ingase futhi idale izindawo ezibuthakathaka. Ukuvimbela ukubuyela, qeda uhlelo lwakho oluphelele lokwenziwa kabusha futhi ugcine amandla nokuguquguquka okuhle isikhathi eside.

Ukuthambisa noma iqhwa kungcono ngokulimala kwemisipha ye-hamstring?

Sebenzisa iqhwa phakathi kwezinsuku ezingu-48-72 ngemuva kokulimal ukuze ulawule ukukhula nobuhlungu. Faka iqhwa imizuzu engu-15-20 yonke imizuzu engu-2-3, uhlale unetawuli elincane phakathi kweqhwa nesi khumba sakho. Ngemva kwesigaba sokuqala esibuhlungu, ungase ushintshe ukushisa uma kuzizwa kunethezeka. Ukushisa kungasiza ekuphumuleni imisipha eqinile nokwenza igazi liqhubeke, kodwa ugweme ekuqaleni lapho ukukhula kukhona.