Matambudziko

Kushungurudzika ndeyekuti mhasuru yakatambanudzwa zvakanyanya uye misodzi. Iyo inonziwo mhasuru yakadhonza. Kushungurudzika kukuvara kunorwadza. Inogona kukonzerwa netsaona, kunyanyisa kushandisa mhasuru, kana kushandisa mhasuru nenzira isiri iyo.

Kushushikana kunogona kukonzerwa ne:

• Kuita zvakawandisa muviri kana kushanda nesimba
• Kusadziya zvisati zvaitika chiitiko chemuviri
• Varombo kuchinjika

Zviratidzo zvekushushikana zvinogona kusanganisira:

• Marwadzo uye kunetseka kufambisa iyo yakakuvara mhasuru
• Rakajeka uye rakakuvara ganda
• Kuzvimba

Tora anotevera ekutanga rubatsiro matanho ekurapa kushushikana:

• Isa chando ipapo ipapo kudzora kuzvimba. Putira chando mumucheka. Usaise chando zvakananga paganda. Isa chando kwemaminitsi gumi kusvika gumi nemashanu paawa imwe chete pazuva rekutanga uye maawa matatu kusvika mana mushure maizvozvo.
• Shandisa chando kwemazuva matatu ekutanga. Mushure memazuva matatu, chero kupisa kana chando zvinogona kubatsira kana uchiri kurwadziwa.
• Zorora mhasuru yakadhonza kweinenge zuva. Kana zvichikwanisika, chengetedza mhasuru yakadhonza yakasimudzwa pamusoro pemwoyo wako.
• Edza kusashandisa mhasuru yakakanganiswa painenge ichiri kurwadza. Kana marwadzo atanga kuenda, iwe unogona zvishoma nezvishoma kuwedzera chiitiko nekunyatso kutambanudza iyo yakakuvara mhasuru.

Fonera yako yemuno emergency emergency, se911, kana:

• Iwe haugone kufambisa mhasuru.
• Kukuvara kuri kubuda ropa.

Fonera wako mupi wezvehutano kana kurwadziwa kusingapere mushure memavhiki akati wandei.

Aya matipi anotevera anogona kukubatsira kudzikisa njodzi yako yekutambudzika.

• Warm-up zvakanaka usati waekisesaiza uye mitambo.
• Chengetedza tsandanyama dzako dzakasimba uye dzakapfava.

Nyama yakadhonzwa

• Tsvina yemhasuru
• Kurapa kwekutambudzika kwemakumbo

Biundo JJ. Bursitis, tendinitis, uye zvimwe zvinetso zveperiarticular uye mushonga wemitambo. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 263.

Wang D, Eliasberg CD, Rodeo SA. Physiology uye pathophysiology yemasculoskeletal tishu. Mune: Miller MD, Thompson SR. eds. DeLee, Drez, & Miller's Orthopedic Sports Mushonga. 5 ed. Philadelphia, PA: Elsevier; 2020: chits. 1.