Chiito chekurumidza chinogona kuderedza nguva yekugadzirisa kwemavoti emakumbo
Ankle sprains inowanzovhiringidzwa mitambo, kunyanya kumisa-uye-kutanga kutamba mitambo, mitambo yemumunda kana mitambo yekunze kutambira. Vatambi vanoedza kakawanda kupfuurira kuburikidza nekutambudzika kwemauto kana kudzoka mumitambo nokukurumidza mushure mekunge kune mhepo inogona kuwedzera njodzi yekudzorerwa zvakare. Asi kuziva nguva yekuzorora uye nzira yekugadzirisa zvese zvinogona kukubatsira kuti uwanezve zvakakwana uye kudzivirira matambudziko anotevera.
Kana iwe uine chikopa chechikwereti zvakakosha kuita zvakakurumidza. Iro rinorayirwa kurapwa ndekutevera RICE chirongwa chekurapa uye kumisa chero basa uye kudzivirira chikwama kuti chirege kuramba chichikuvadza. Chaizvoizvo, gara pasi uye usaedza kuifamba pairi pakarepo. Ita zvinosungirirwa nekuputira uye nehovha kuti ugare uchinge uchinge uchiteterera. Ice inofanira kushandiswa kwemaminitsi gumi nemashanu panguva imwechete ndokubva yabviswa. Kubva kubuda kwechando nguva refu kunogona kukonzera kupisa-kupisa uye kukonzera kukanganisa kwemhuka. Uyewo. chengeta rutsoka rwako uye gumbo rakasimudzirwa kuderedza kuyerera kweropa (uye kuzvimba) mumakumbo.
Zvingave zvinobatsira kushandiswa mishonga isingabatsiri-kupisa (NSAID) kubatsira kubatsira kudzora. Zvidzidzo zvakawana kuti varwere vachishandisa NSAIDs mushure mekunge zvipfeko zvepachika zvichishungurudzika, zvishoma nezvishoma zvishoma nezvishoma zvakadzokera kumabasa kudarika avo vasina kutora chero mushonga.
Zvakakosha kutsvaga kurapwa kuti uwane hutano hwakanaka hwehutano hwako.
Ankle sprains inoratidzirwa neyverit y, uye kurapwa uye muwandu wenguva yekudzorera yaunogona kutarisira kazhinji inowedzera neyemapurisa akaoma.
Nokukurumidza iwe unotanga kurapwa kwemauto, zviri nani. Nokuedza kusazvidza kana kupfurikidza nemarwadzo uye tarisira kuti bhagi rechando pachiuno chako manheru manheru ichangoita mano, unogona kuguma neine mhepo inogona kutora mavhiki kana mwedzi kuporesa zvakanaka.
Zvizhinji zvekukuvadza kunobva kune tsvina kunobva mukudzimuka, saka chinhu chako chekutanga ndechekudzikisa kuvhara zvakanyanya sezvinobvira, uye kuita izvozvo, yechipiri chega mushure mokunge chiitiko chekutanga chichiverenga.
Kana iwe uchitamba mitambo iyo nzvimbo yemakumbo inogona kuitika (bhora, kutarisa, bhora, basketball, etc ...) iwe unofanira kugara uine kitambo chekubatsira chekutanga pedyo. Chituti chakadai chinofanira kusanganisira kudzvinyirira wraps, ice packs, zvigunwe, mabhanji, NSAID uye zvimwe zvekutanga rubatsiro rwekutanga .
Nokuda kwechiremera chakanyanya (chimwe chaunogona kuisa kuwedzera), iwe unogona kushanyira kunechiremba kuti uve nechokwadi kuti hauna kuputsika, kugadzikana kwetendon kukanganisa kana imwe kukuvadzwa kwechikwata chakakomba. Kazhinji, iwe unofanirwa kudzivisa kuisa mutoro pamubatanidzwa chero bedzi iwe uchinge wanyura. Kana zvichibvira, iwe unofanira kuchengeta rutsoka rwako ruchikwidziridza. Mumazuva mashomanana, kurwadziwa kwako kunofanira kuderera zvakakwana kubvumira kuenzanisa kunorema-kutakura pasina kurwadziwa. Sezvo iwe uchikwanisa kutsungirira humwe uremu, iwe unogona kutanga chirongwa chekufamba nekunyorovedza kuti uwedzere kufanana kwako.
Ankle Sprain Rehab Anoita
Mushure mekukuvadza kwako, iwe uchapiwa chirongwa chekurovedza muviri chinosanganisira mararamiro emafambiro ekufambisa uye kuwedzera zvishoma nezvishoma kuhutoro hwakazara hutakura. Chimwe chiito chakareruka ndechekuchera mavara ezvinyorwa zvinyorwa nezvigunwe zvako.
Kubudirira zvishoma nezvishoma kusvika pakuita muviri kunorema kunofanira kutevera.
Kuzvidzivirira maitiro uye mamwe maitiro ekuenzanisa zvinogona kukubatsira kuti uwane nokukurumidza uye unofanira kunyatsoitwa sechikamu chepurogiramu yekudzivirira. Kuenzanisa kwakashata kwakanaka kunofanirwa kwehupenyu hwemangwana. Mushure mekukuvadzwa kwemakumbo, kuenzanisira kudzidzisa kunokosha kuti uwanezve. Mukuwedzera kumeso edu uye nenzeve dzomukati, kune zvipamupinyi zvakakosha muzvibatanidza zvedu (proprioceptors) inopa ruzivo pamusoro pechigaro chedu munzvimbo.
Nokuenzanisa kune rimwe gumbo, unogona kusimbisa uye kusimbisa avo vakagamuchira mumakumbo. Kuenzanisa pamakumbo akabatwa uye kubata zvakasimba kwemasekondi gumi nemashanu.
Ramba uchinetsa chipfuva chako nekuenzanisa nemaziso ako akavharwa, kana nemusoro wako kutendeuka kubva kune rumwe rutivi. Kana iwe uchitamba zvebhora, shingaira pane zvigunwe zvako zvakagadzirwa uye urove bhora rebhokisi kumadziro. Kana iwe uchitamba basketball, kuenzanisa uye kupfura kana kudzidzira kuita bounce kupfuura. Wana unyanzvi nemabasa ako kuti ufanane nemutambo wako.
Ankle sprains inogona kudziviswa kuburikidza uchishandisa midziyo yakakodzera yemutambo wako. Asi zvakadaro, shangu dzemitambo-chaiyo uye mageti ekuchengetedza ndezvokutanga. Kuti uzvidzivirire zvigunwe, iwe unoda kusimbisa chiuno chako chechikwama uye ugoita yakanyatsogadziriswa kushandiswa kwehurongwa. Uye usakanganwa kuchengeta kitambo chako chekutanga chekubatsira pedyo. Kungoitika kana.
> Kwakabva:
> Chikwata chekutanga chechipiri: an update., American Family Physician. 2006 (10): 1714-20.
> Petrella R, Ekman EF, Schuller R, Fort JG. Kubudirira kwe celecoxib, COX-2-inhibitor inoshandiswa, uye naproxen muhutano hwemakumbo echidiki. Clinical Journal Sports Sports 2004; 14: 225-31.