Ukuqunjelwa Kwamathambo Omhlathi? Izimpawu, Izimbangela, Nokwelashwa

Ukuqunjelwa kwamathambo omhlathi kuyintlungu ehlala ihlala eceleni kwamathambo omhlathi wakho, evame ukuvela ngemva kokuzivocavoca noma wemisebenzi yomzimba. Lesi simo esivamile sihlupha imisipha, izintambo, kanye nezinhlangothi zamathambo ezizungezile i-tibia yakho (ithambo elikhulu emilenzeni yakho engezansi). Nakuba le ntlungu ingase ibe yinkathazo, ukuqunjelwa kwamathambo omhlathi kuvame ukuphathwa ngokunakekelwa okuqondile nokuphumula.

Kuyini ukuqunjelwa kwamathambo omhlathi?

Ukuqunjelwa kwamathambo omhlathi, okubizwa ngokuthi yi-medial tibial stress syndrome, kuhilela intlungu nokuvuvukala eceleni komhlathi wakho. Lesi simo sikhula lapho imisipha nezicubu ezihlanganisa i-tibia yakho zisebenza kakhulu futhi zicindezelwe. Cabanga ngakho njengendlela yomlenze wakho yokukutshela ukuthi udinga ikhefu ekuthinteni okuphindaphindayo.

Lolu tshona oluqhutshwa kakhulu luhlupha abantu abenza imisebenzi yokugijima, ukudansa, noma ezinye imisebenzi enkulu. Intlungu ivame ukuvela kancane kunokuba ivele ngokuzumayo ngemva kokulimaza okuthile. Umzimba wakho uyalwa ukulungiselela izidingo ezinkulu zomzimba emilenzeni yakho engezansi.

Ziyini izimpawu zokuqunjelwa kwamathambo omhlathi?

Isici esiqondakala kakhulu sokuqunjelwa kwamathambo omhlathi yintlungu ebuhlungu, ehlala ihlala eceleni komhlathi wakho. Le ntlungu ivame ukuba njengomuzwa ojulile, ophazamisayo, ongahluka kusuka kokuncane kuya kokukhathazayo. Ungase uqaphele ukuthi intlungu iqala ngesikhathi sokuzivocavoca futhi ingase ihlale ngemva kwalokho.

Nazi izimpawu eziyinhloko ongazihlangabezana nazo:

• Ubuhlungu nokuqunjelwa eceleni komhlathi wakho
• Intlungu eba kubi ngesikhathi semisebenzi yomzimba, ikakhulukazi ukugijima noma ukuqhuma
• Ukuvuvukala okuncane emilenzeni yakho engezansi
• Ubuhlungu obuqhubeka ngisho nalapho uyeka ukuzivocavoca
• Intlungu ebukhali lapho ucindezela emhlathini
• Ukuqina emilenzeni yakho engezansi, ikakhulukazi ekuseni

Intlungu ivame ukusabalala amasentimitha ambalwa eceleni komhlathi wakho kunokuba igxile endaweni encane. Uma uhlangabezana nobuhlungu obukhulu, obukhulu noma izimpawu ezingathuthuki ngokuphumula, kufanele uhlole nodokotela ukuze uqede izimo ezingathí sina njengokuqhekeka kwamathambo.

Ziyini izimbangela zokuqunjelwa kwamathambo omhlathi?

Ukuqunjelwa kwamathambo omhlathi kuvela lapho ubeka ukucindezela okuphindaphindayo emhlathini wakho kanye nemisipha ehlanganisa wona. Isibangela esivamile ukwenza imisebenzi yomzimba eminingi ngokushesha kakhulu, ikakhulukazi uma umzimba wakho ungenakho isikhathi sokulungiselela izidingo ezinkulu. Lesi shintsho esiqhubekayo sihlupha izicubu emilenzeni yakho engezansi.

Izici eziningi zingase zifake isandla ekuqunjelweni kwamathambo omhlathi:

• Ukwandisa ngokuzumayo izinga lokusebenza komzimba, isikhathi, noma ubukhulu
• Ukugijima noma ukuzivocavoca ezindaweni ezinzima njenge-concrete noma i-asphalt
• Ukugqoka izicathulo zezemidlalo ezidala noma ezingafaneleki
• Ukuba nezinyawo ezilinganayo noma ama-arches aphezulu athonya indlela unyawo lwakho oluthinta phansi
• Ukwenza imisebenzi yomzimba embi noma i-biomechanics edala ukucindezela okwengeziwe
• Imisipha ebuthakathaka yasemadolweni, i-core, noma i-ankle engayinikeli ukusekela okwanele
• Ukuqala umdlalo omusha noma umsebenzi ngaphandle kokulungiselela okuqondile

Ngezinye izikhathi, izici ezingavamile zingase futhi zidlale indima. Ukuba nomlenze omde kunomunye kungadala izindlela zokucindezela ezingalingani ngesikhathi sokuhamba. Izimo ezithile zezokwelapha ezihlupha ubukhulu bamathambo noma ukusebenza kwemisipha kungase futhi kukwenze ube sengozini yokuthuthukisa ukuqunjelwa kwamathambo omhlathi.

Nini kufanele ubona udokotela ngokuqunjelwa kwamathambo omhlathi?

Ukuqunjelwa kwamathambo omhlathi okuningi kuthuthuka ngokuphumula nokunakekelwa kwabantu ngokwabo phakathi kwamasonto ambalwa. Noma kunjalo, kufanele ucabange ukuya kudokotela uma ubuhlungu bakho bukhulu, buhlala khona naphezu kokupumula, noma buphazamisa imisebenzi yakho yansuku zonke. Ukuthola isiqondiso sobungcweti kungasiza ukuqinisekisa ukuthi ubhekana nokuqunjelwa kwamathambo omhlathi hhayi ukulimala okukhulu.

Funani ukunakekelwa kwezokwelapha uma uhlangabezana nanoma yiziphi izimpawu zezexwayiso:

• Ubuhlungu obukhulu obungathuthuki ngemva kwamasonto ambalwa okuphumula
• Ukuvuvukala okuba kubi noma okungaphenduli e-ice nasekuphakameni
• Ukuqina noma ukuthimula emilenzeni yakho noma emilenzeni yakho engezansi
• Intlungu evela ngisho nalapho ungazivocavoci
• Izimpawu zokutheleleka njengokubomvu, ukushisa, noma ukufiphaza
• Ukungaqondi ukuhamba ngokujwayelekile noma ukukwazi ukuthwala isisindo ngokunethezeka

Udokotela wakho angasiza ukwahlukanisa phakathi kokuqunjelwa kwamathambo omhlathi nezimo ezingathí sina njengokuqhekeka kwamathambo noma i-compartment syndrome. Lezi zimo zidinga izindlela zokwelapha ezahlukene, ngakho-ke ukuthola ukuxilongwa okuqondile kubalulekile ekuphileni okuqondile.

Ziyini izimbangela zengozi zokuqunjelwa kwamathambo omhlathi?

Nakuba noma ubani angaba nokuqunjelwa kwamathambo omhlathi, izici ezithile zingandisa amathuba akho okuhlangabezana nalesi simo. Ukuqonda lezi zici zengozi kungakusiza ukuthatha izinyathelo zokuvimbela nokuqaphela lapho ungase ube sengozini yokuthuthukisa ukuqunjelwa kwamathambo omhlathi.

Izici ezilandelayo zingase zikhulise ingozi yakho:

• Ukuba musha ekugijimeni noma emisebenzini yomzimba enkulu
• Ukuba nezinyawo ezilinganayo, ama-arches aphezulu, noma ama-arches aqinile
• Ukuhlanganyela ezemidlalo ngokuyeka okuzumayo nokuqala njenge-basketball noma i-tennis
• Ukuqeqesha ezindaweni ezinzima noma ezingalingani njalo
• Ukuba nemisipha ebuthakathaka yasemadolweni, imisipha yasemadolweni, noma amandla e-core
• Ukuba owesifazane (ngoba izici njengobuningi bamathambo ne-biomechanics)
• Ukuba nomlando wokuqunjelwa kwamathambo omhlathi noma ukulimala emilenzeni engezansi
• Ukugijima ngezicathulo ezidala noma izicathulo ezingafani nohlobo lwenyawo lwakho

Ubudala bungase futhi bube nendima, njengoba abagijimi abasebasha nabantu abasha ezihlokweni zokuzivocavoca banesibopho kakhulu. Abantu basebuthweni kanye nabaphenguli bavame futhi ukuhlangabezana nokuqunjelwa kwamathambo omhlathi ngenxa yemvelo ephindaphindayo, enkulu yokuzivocavoca kwabo.

Ziyini izinkinga ezingase zibe khona zokuqunjelwa kwamathambo omhlathi?

Abantu abaningi baphila ngokuphelele ekuqunjelweni kwamathambo omhlathi ngaphandle kwezinkinga ezihlala njalo. Noma kunjalo, ukungazinaki intlungu nokuqhubeka nokuzivocavoca kungadala izinkinga ezingathí sina ezithatha isikhathi eside ukuphulukisa. Izimpawu zokuzwa ubuhlungu bomzimba wakho zikhona ngesizathu, futhi ukuzinyathela ngezinye izikhathi kungase kuphumelele kabi.

Uma ukuqunjelwa kwamathambo omhlathi kungaphathwa kahle, ungase uthuthukise:

• Ukuqhekeka kwamathambo e-tibia yakho (amaqhekeza amancane amathambo)
• Intlungu ehlala njalo ehlala khona ngisho nalapho iphumule
• Ukuqhekeka okuphelele kwemisipha noma izintambo
• I-complex regional pain syndrome (isimo esingavamile sobuhlungu obuhlala njalo)
• Ukulimala okuqondene kwezinye izingxenye zomlenze wakho noma i-hip kusuka ezindleleni zokunyakaza ezishintshile

Izindaba ezinhle ukuthi lezi zinkinga zivimbeka kakhulu ngokuphumula okuqondile nokubuyela emisebenzini kancane kancane. Ukuthatha ukuqunjelwa kwamathambo omhlathi ngokungathi sína kusukela ekuqaleni kuvame ukukhokelela ekuphileni okuphelele futhi kukusiza ukugwema lezi ziphumo ezingaphezulu.

Ukuqunjelwa kwamathambo omhlathi kungavimbeka kanjani?

Ukuvimbela ukuqunjelwa kwamathambo omhlathi kuvame ukuba lula kakhulu kunokwelapha uma sekukhule. Ikhona ukwakha izinga lakho lomsebenzi kancane kancane nokunaka izimpawu zomzimba wakho. Izindlela eziningi zokuvimbela zigxile ekunciphiseni ukucindezela okuzumayo okuqalisa ukuqunjelwa kwamathambo omhlathi ekuqaleni.

Nazi izindlela ezisebenzayo zokuvimbela ukuqunjelwa kwamathambo omhlathi:

• Yandisa izinga lokusebenza komzimba kancane kancane (akufanele kudlule ku-10% ngesonto)
• Gqoka izicathulo zezemidlalo ezifanele ezihambisana nohlobo lwenyawo lwakho nokugijima
• Shintsha izicathulo zokugijima yonke i-300-500 amamayela
• Hlanganisa imisebenzi enkulu ngezinye ezingathí sina njokugibela noma ukuhamba ngebhayisikili
• Qinisisa imisipha yasemadolweni, imisipha yasemadolweni, ne-core
• Ukuqina kwamadolo nenyawo lakho njalo
• Khetha izindawo ezincane zokugijima uma kungenzeka
• Shisa kahle ngaphambi kokuzivocavoca bese uthoba ngemva kwalokho

Uma unezinyawo ezilinganayo noma ama-arches aphezulu, cabanga ukuhlolwa kwama-orthotic inserts. Lokhu kungasiza ekuthuthukiseni i-mechanics yakho yenyawo nokunciphisa ukucindezela emilenzeni yakho engezansi ngesikhathi semisebenzi yomzimba.

Ukuqunjelwa kwamathambo omhlathi kuhlonzwa kanjani?

Ukuhlonzwa kokuqunjelwa kwamathambo omhlathi kuvame ukuqala ngodokotela wakho ebuza ngezimpawu zakho nokuhlola umlenze wakho ongezansi. Bazofuna ukwazi ngohlelo lwakho lokuzivocavoca, lapho intlungu yaqala khona, nokuyenza ibe ngcono noma ibe kubi. Le ngxoxo iyabasiza ukuqonda iphethini yentlungu yakho.

Ngesikhathi sokuhlolwa komzimba, udokotela wakho uzocindezela kancane eceleni komhlathi wakho ukuze athole izindawo ezibuhlungu. Bangase futhi bakubukele uhamba noma ugijime ukuze bahlole izindlela zakho zokunyakaza. Ezimweni eziningi, lo mkhuba uhlinzeka ngolwazi oluwanele lokuhlonzwa kokuqunjelwa kwamathambo omhlathi ngokuqinisekile.

Ngezinye izikhathi, udokotela wakho angase akukhuthaze ukuhlolwa kwezithombe ukuze aqede ezinye izimo:

• I-X-rays ukuze ahlole ukuqhekeka kwamathambo (nakuba lokhu kungabonisi njalo ukuqhekeka kwasekuqaleni)
• I-MRI scan uma ukuqhekeka kwamathambo kucatshangelwa kodwa kungabonakali kwi-X-rays
• Ukuhlolwa kwamathambo ezimweni ezingavamile lapho ezinye izivivinyo zingaqiniseki
• I-Ultrasound ukuhlola ukuvuvukala kwezicubu ezithambile

Lezi zivivinyo zisiza ukuqinisekisa ukuthi awubhekani nesimo esingathí sina esingadinga ukwelashwa okuhlukile. Ukuthola ukuxilongwa okuqondile kusukela ekuqaleni kukusiza ukuphulukisa ngokuphumelelayo.

Kuyini ukwelashwa kokuqunjelwa kwamathambo omhlathi?

Isisekelo sokwelashwa kokuqunjelwa kwamathambo omhlathi ukuphumula nokuvumela izicubu zakho isikhathi sokuphulukisa. Lokhu akusho ukuthi akusebenzi nhlobo, kodwa kunokuba ugweme imisebenzi ebangela inkinga ekuqaleni. Abantu abaningi babona ukuthuthuka okukhulu phakathi kwamasonto angu-2-4 ngokunakekelwa okuqondile.

Uhlelo lwakho lokwelapha lungase lufake:

• Ukuphumula emisebenzini enkulu ebangela ubuhlungu
• I-Ice therapy imizuzu engu-15-20 izikhathi eziningi nsuku zonke
• I-Over-the-counter pain relievers njenge-ibuprofen noma i-acetaminophen
• Ukuzivocavoca okuthambile kwamadolo namakhanda
• Imisebenzi engathí sina njokugibela noma ukuhamba ngebhayisikili
• I-Compression sleeves noma amabhande elastiki ukusekela
• I-Physical therapy ukulungisa ubuthakathaka bemisipha

Ezimweni ezihlala njalo, udokotela wakho angase akhuthaze ukwelashwa okwengeziwe. Lokhu kungase kufake imithi yokulwa nokuvuvukala, amadivayisi we-orthotic, noma amasu e-physical therapy akhethekile. Abanye abantu bayazuza e-massage therapy noma ezinye izindlela zokwelapha zokuthuthukisa ukuphulukisa izicubu.

Unganakekela kanjani ukuqunjelwa kwamathambo omhlathi ekhaya?

Ukukhathalela ekhaya kuyisisekelo sokuphulukisa ukuqunjelwa kwamathambo omhlathi kubantu abaningi. Ikhona ukuba uqine ngohlelo lwakho lokukhathalela ngokwakho ngenkathi ubekezelela inqubo yokuphulukisa. Izicubu zakho zidinga isikhathi sokulungisa nokuqina, ngakho-ke ukubuyela emisebenzini ngokushesha ngokuvamile kuholela ekubuyeleni emuva.

Nansi indlela onganakekela ngayo ukuqunjelwa kwamathambo omhlathi ekhaya:

• Faka i-ice ephukile etawulini elincane imizuzu engu-15-20, izikhathi ezingu-3-4 nsuku zonke
• Thatha i-over-the-counter pain relievers njengoba kuqondiswe ephaketheni
• Phakamisa imilenze yakho lapho uphumula ukuze unciphise ukuvuvukala
• Yenza ukuqina kwamadolo namakhanda kabili nsuku zonke
• Shintshela emisebenzini engathí sina njokuhamba, ukugibela, noma i-yoga
• Gqoka izicathulo ezisekelayo ngisho nasemisebenzini yansuku zonke
• Gcoba indawo kancane ngezandla zakho noma i-foam roller

Qaphela izimpawu zomzimba wakho njengoba ubuyela emisebenzini kancane kancane. Qala ngezikhathi ezifushane, ezilula futhi ukhule kancane kuphela uma uhlala ungenabuhlungu. Uma izimpawu zibuyela, thatha isinyathelo esinye emuva futhi uvumele isikhathi esiningi sokuphulukisa.

Kufanele ulungiselele kanjani i-appointment yakho yodokotela?

Ukulungiselela ukuvakasha kwakho kudokotela kungakusiza ukuthola okuningi e-appointment yakho futhi kuqinisekise ukuthi uthola ukunakekelwa okuhle kakhulu. Ukuba nolwazi oluhlelile okulungile kuyasiza udokotela wakho ukuqonda isimo sakho ngokuphelele futhi enze izincomo zokwelapha ezinhle.

Ngaphambi kwe-appointment yakho, buza lolwazi:

• Imininingwane mayelana nokuthi intlungu yakho yaqala nini nokuthi wawenzani
• Uhlu lwemithi yakho yamanje kanye nezinhlanganisela
• Ulwazi mayelana nohlelo lwakho lokuzivocavoca kanye nezinguquko zakamuva
• Izicathulo zakho zezemidlalo ukubonisa izindlela zokugqoka
• Imibuzo mayelana nokubuyela emisebenzini yakho ngokuphepha
• Ukulimala kwangaphambili noma ukwelashwa okuye kwazama

Cabanga ukugcina idayari yobuhlungu izinsuku ezimbalwa ngaphambi kokuvakasha kwakho. Qaphela lapho ubuhlungu bube kubi noma bube ngcono, yimiphi imisebenzi eyiqalisa, nokuthi ikuthinta kanjani impilo yakho yansuku zonke. Lolwazi lusiza udokotela wakho ukuqonda iphethini nobukhulu besimo sakho.

Yini eyinhloko mayelana nokuqunjelwa kwamathambo omhlathi?

Ukuqunjelwa kwamathambo omhlathi kuyisimo esivamile, esiphatheka kalula esivame ukuphendula kahle ekuphumuleni nokubuyela emisebenzini kancane kancane. Nakuba ubuhlungu bungase bube yinkathazo, ikakhulukazi uma buphazamisa uhlelo lwakho lokuzivocavoca, abantu abaningi baphila ngokuphelele phakathi kwamasonto ambalwa ngokunakekelwa okuqondile. Ikhona ukulalela umzimba wakho nokungaqhubeki nobuhlungu.

Khumbula ukuthi ukuvimbela yiyona ndlela yakho engcono yokugwema izehlakalo zesikhathi esizayo. Ukwandisa izinga lakho lomsebenzi kancane kancane, ukugqoka izicathulo ezifanele, nokuqina kwemisipha esekelayo kungasiza ekuqinisiseni ama-shins akho. Uma uthuthukisa ukuqunjelwa kwamathambo omhlathi, ukwelashwa kwasekuqaleni nokubekezela ngenqubo yokuphulukisa kuvame ukukhokelela eziphumeleni ezinhle.

Unganqikazi ukufuna usizo lobungcweti uma izimpawu zakho zikhulu noma azithuthuki ngokunakekelwa kwabantu.

Imibuzo evame ukubuzwa mayelana nokuqunjelwa kwamathambo omhlathi

Kuthatha isikhathi esingakanani ukuphulukisa ukuqunjelwa kwamathambo omhlathi?

Ukuqunjelwa kwamathambo omhlathi okuningi kuphulukisa phakathi kwamasonto angu-2-4 ngokuphumula okuqondile nokunakekelwa. Noma kunjalo, isikhathi sokuphulukisa singase sihluke kuye kokuthi isimo sakho sibubi kangakanani nokuthi ulandela kangcono izincomo zokwelapha. Abanye abantu bazizwa bekhulu ngezinsuku ezimbalwa, kanti abanye bangadinga amasonto angu-6-8 ukuphulukisa ngokuphelele. Ikhona ukungabuyi emisebenzini enkulu ngokushesha kakhulu, njengoba lokhu kungase kuqhubeke isikhathi sakho sokuphulukisa.

Ungagijima yini ngokuqunjelwa kwamathambo omhlathi?

Akukhuthazwa ukugijima ngenxa yentlungu yokuqunjelwa kwamathambo omhlathi, njengoba lokhu kungase kube kubi isimo bese kulibambezelela ukuphulukisa. Ukugijima ngokuqunjelwa kwamathambo omhlathi kuvame ukukhokelela ekulimaleni okukhulu njengokuqhekeka kwamathambo. Esikhundleni salokho, gxila emisebenzini engathí sina njokugibela, ukuhamba ngebhayisikili, noma ukuhamba kuze kube yilapho ubuhlungu bakho buqeda. Uma ungenabuhlungu, ungabuyela ekugijimeni kancane kancane ngendlela ehloniphekile.

Uyini umehluko phakathi kokuqunjelwa kwamathambo omhlathi nokuqhekeka kwamathambo?

Ukuqunjelwa kwamathambo omhlathi kuvame ukubangela ubuhlungu obuhlala khona emasentimitha ambalwa emhlathini wakho, kuyilapho ukuqhekeka kwamathambo kuvame ukudala ubuhlungu obukhulu, obukhulu endaweni ethile. Ubuhlungu bokuqhekeka kwamathambo buvame ukuba kubi ngemisebenzi futhi bungase buhlale khona ngisho nalapho uphumule. Uma uhlangabezana nobuhlungu obukhulu, obukhulu obungathuthuki ngokwelashwa okujwayelekile kokuqunjelwa kwamathambo omhlathi, bheka udokotela ukuze uthole ukuhlolwa okuqondile nezivivinyo zezithombe.

Ingabe i-compression sleeves iyasisiza ngokuqunjelwa kwamathambo omhlathi?

I-Compression sleeves inganikeza ukukhululeka okuthile ngokusekela imisipha ezizungezile umhlathi wakho futhi inciphisa ukuzamazama ngesikhathi semisebenzi yomzimba. Abantu abaningi bayithola ikusiza ekuphatheni ubuhlungu, nakuba ingelona ikhambi lokuqunjelwa kwamathambo omhlathi. Izicathulo zisebenza kangcono uma zihlanganiswa nezinye izindlela zokwelapha njengokuphumula, i-ice, kanye nezicathulo ezifanele. Zingase futhi zibe usizo ekuvimeleni uma ubuyela emisebenzini.

Kufanele uqine noma uphumule ukuqunjelwa kwamathambo omhlathi?

Kokubili ukuqina nokuphumula kudlala indima ebalulekile ekuphileni kokuqunjelwa kwamathambo omhlathi. Ukuphumula emisebenzini ebuhlungu kubalulekile ukuvumela ukuphulukisa, kuyilapho ukuqina okuthambile kungasiza ekuqinisiseni ukuqina kwemisipha okungase kube nomthelela esimweni. Gxila ekuqinisiseni kwamadolo namakhanda okuthambile, kodwa gwema noma yikuphi ukuqina okwandisa ubuhlungu bakho. Ukuhlanganiswa kokuphumula okuqondile ngokuqina okuqondile kuvame ukunikeza imiphumela emihle kakhulu.