Kushungurudzika kweHamstring - aftercare

Kushushikana ndekwekuti mhasuru painodarika uye misodzi. Kukuvara kunorwadza uku kunonziwo "kudhonzwa mhasuru."

Kana iwe wakashatisa nyundo yako, iwe wakadhonza imwe kana yakawanda yemhasuru kumashure kwegumbo rako repamusoro (chidya).

Iko kune matatu mazinga e hamstring maronda:

• Giredhi 1 - nyoro mhasuru kushushikana kana kudhonza
• Giredhi 2 - kukwana tsandanyama kuchema
• Giredhi 3 - zadza mhasuru musodzi

Nguva yekudzorera inoenderana negiredhi rekukuvara. Chikamu chidiki chekutanga kukuvara chinogona kupora mumazuva mashoma, nepo giredhi 3 kukuvara kunogona kutora nguva yakareba kupora kana kuda kuvhiyiwa.

Iwe unogona kutarisira kuzvimba, unyoro, uye kurwadziwa mushure mekushungurudzika kwemhasuru. Kufamba kunogona kurwadza.

Kuti ubatsire musuru wako kupora muswe, ungangoda:

• Madondoro kana iwe usingakwanise kuisa chero huremu pagumbo rako
• Bhandi rakasungwa rakamonerwa pachidya chako (compression bandage)

Zviratidzo, zvakadai sekurwadziwa uye kushushikana, zvinogona kugara:

• Mazuva maviri kusvika mashanu ekukuvara kwegiredhi 1
• Kusvikira kumavhiki mashoma kana mwedzi wegrade 2 kana 3 kukuvara

Kana kukuvara kuri padyo padyo negumbo kana ibvi kana paine kupwanya kwakawanda:

• Zvinogona kureva kuti hamstring yakabviswa kubva pfupa.
• Iwe ungangoendeswa kune mushonga wemitambo kana pfupa (orthopedic) chiremba.
• Iwe ungangoda kuvhiyiwa kuti ubatanidze zvakare iyo hamstring tendon.

Tevedza nhanho idzi kwemazuva ekutanga kana vhiki mushure mekukuvara kwako:

• Zorora. Misa chero chiitiko chemuviri chinokonzera kurwadziwa. Chengetedza gumbo rako rakanyarara sezvazvinogona. Ungangoda madondoro kana uchifanira kufamba.
• Ice. Isa chando pamhasuru yako kwemaminitsi makumi maviri, kaviri kana katatu pazuva. Usazora chando zvakananga paganda rako.
• Kudzvinyirira. Kumanikidza bhandeji kana kuputira kunogona kudzora kuzvimba uye kudzikamisa kurwadziwa.
• Kukwidza. Paunenge ugere, chengetedza gumbo rako rakasimudzwa zvishoma kuti uderedze kuzvimba.

Mukurwadziwa, unogona kushandisa ibuprofen (Advil, Motrin), naproxen (Aleve, Naprosyn), kana acetaminophen (Tylenol). Unogona kutenga iyi inorwadza mishonga muchitoro.

• Taura nemupi wako wezvehutano usati washandisa iyi mishonga kana uine chirwere chemwoyo, kuwedzerwa kweropa, chirwere cheitsvo, kana kunge uine maronda emudumbu kana kubuda mukati mukati munguva yakapfuura.
• Usatore zvinopfuura chiyero chakakurudzirwa pabhodhoro kana nemupi wako.

Kana kurwadziwa kwako kwaderera zvakakwana, unogona kutanga kutambanudza mwenje uye kurerutsa chiitiko chemuviri. Ita shuwa kuti mupi wako anoziva.

Zvishoma nezvishoma wedzera chiitiko chako chemuviri, senge kufamba. Tevedza zviitwa zvawakapihwa nemupi wako. Sezvo hamstring yako ichipora uye ichiwedzera kusimba, iwe unogona kuwedzera kumwe kutambanudza uye kurovedza muviri.

Chenjerera kuti urege kuzvimanikidza zvakanyanya kana kukurumidza. Kushungurudzika kwemhasuru kunogona kudzoka, kana muswe wako unogona kubvaruka.

Taura nemupi wako usati wadzokera kubasa kana chero chiitiko chemuviri. Kudzokera kuchiitiko chakajairwa kare kare kunogona kukonzera reinjury.

Tevera nemupi wako 1 kusvika kumavhiki maviri mushure mekukuvara kwako. Kubva pane kukuvara kwako, wako mupi angangoda kukuona kanopfuura kamwe panguva yekurapa.

Fonera mupiki wako kana:

• Iwe une chimbichimbi chiveve kana kugwinha.
• Unocherekedza kuwedzera kamwe-kamwe mukurwadziwa kana kuzvimba.
• Kukuvara kwako hakuite kunge kuri kupora sezvaitarisirwa.

Dhonza musuru musuru; Kumhanya - musambo

Cianca J, Mimbella P. Hamstring kushungurudzika. Muna: Frontera WR, Sirivha JK, Rizzo TD Jr, eds. Zvakakosha zvePhysical Medicine uye Rehabilitation. 4th ed. Philadelphia, PA: Elsevier; 2019: chitsuwa 68.

Hammond KE, Kneer LM. Kukuvara kweHamstring. Mune: Miller MD, Thompson SR, eds. DeLee, Drez, & Miller's Orthopedic Sports Mushonga. 5 ed. Philadelphia, PA: Elsevier; 2020: chits. 86.

Reider B, Davies GJ, Provencher MT. Tsinga dzemhasuru pamusoro pehudyu nehudyu. Mune: Reider B, Davies GJ, Provencher MT, eds. Orthopedic Kugadziriswa kweMutambi. Philadelphia, PA: Elsevier Saunders; 2015: chitsiko 24.

Switzer JA, Bovard RS, Quinn RH. Wilderness orthopedics. Mune: Auerbach PS, Cushing TA, Harris NS, eds. Auerbach's Wilderness Mushonga. 7th ed. Philadelphia, PA: Elsevier; 2017: chitsiko 22.

• Sprains uye Strains