Marwadzo egumbo

Kutambudzika kwemakumbo kunosanganisira chero kusagadzikana mune rimwe kana maviri emakumbo.

Marwadzo emakumbo anowanzo kukonzerwa nemakumbo emakumbo.

• Ankle sprain kukuvara kumisungo, iyo inosanganisa mapfupa kune mumwe nemumwe.
• Muzviitiko zvakawanda, gumbo rakamonyoroka mukati, zvichikonzera misodzi shoma mumisungo. Kubvarura kunotungamira mukuzvimba nekupwanya, zvichiita kuti zviome kutakura uremu pajoini.

Kuwedzera kune ankle sprains, kurwadziwa kwetsoka kunogona kukonzerwa ne:

• Kukuvadza kana kuzvimba kwetendon (iyo inobatanidza mhasuru kusvika pfupa) kana shwashwa (izvo zvinokonzeresa majoini)
• Utachiona mumubatanidzwa wemakumbo
• Osteoarthritis, gout, rheumatoid arthritis, Reiter syndrome, uye mamwe marudzi eArthritis

Zvinetso munzvimbo dziri padyo neketani izvo zvinogona kukonzera kuti unzwe kurwadziwa mumakumbo zvinosanganisira:

• Kuvharika kwemitsipa yeropa mugumbo
• Kurwadziwa chitsitsinho kana kukuvara
• Tendinitis kutenderedza ankle mubatanidzwa
• Kukuvara kwetsinga (senge tarsal tunnel syndrome kana sciatica)

Kuchengetwa kwemusha kwekurwadziwa kwemakumbo kunoenderana nechikonzero uye nekumwe kurapwa kana kuvhiyiwa kwakaitika. Iwe unogona kukumbirwa ku:

• Zorora bhanhire rako kwemazuva akati wandei. Edza KUTI usaise huremu hwakawanda pamagumbo ako.
• Pfeka bhendi reACE. Iwe zvakare unogona kutenga brace inotsigira ankle yako.
• Shandisa madondoro kana tsvimbo kubatsira kubvisa huremu kubva pachironda kana chisina kugadzikana ankle.
• Chengeta rutsoka rwako rwakasimudzwa pamusoro peyero yemoyo wako. Paunenge ugere kana kurara, isa mapiro maviri pasi pegumbo rako.
• Ice nzvimbo yacho ipapo ipapo. Isa chando kwemaminitsi gumi kusvika gumi nemashanu paawa yega yezuva rekutanga. Wobva waisa chando maawa ese matatu kusvika mana kwemazuva maviri.
• Edza acetaminophen, ibuprofen, kana zvimwe zvinodzora marwadzo zvakagadzirwa nechitoro.
• Ungangoda chibooreso kutsigira ankle kana bhutsu yekuzorodza ankle yako.

Sezvo kuzvimba uye kurwadziwa kunovandudzika, iwe ungangoda kuramba uchiwedzera huremu kunetseka kubva pamagumbo ako kwenguva yakati.

Kukuvara kunogona kutora mavhiki mashoma kusvika kumwedzi yakawanda kuti upore zvizere. Kamwe kurwadziwa uye kuzvimba pazvinenge zvanyanya, gumbo rakakuvara rinenge richinge rave kushoma uye kusadzikama kupfuura gumbo risina kukuvara.

• Iwe unozofanirwa kutanga kurovedza muviri kusimbisa ankle yako uye kudzivirira kukuvara mune ramangwana.
• Usatange kuita izvi kudzamara nyanzvi yezvehutano ikakuudza kuti zvakachengeteka kutanga.
• Iwe zvakare unofanirwa kushanda pane yako chiyero uye kugona.

Mamwe mazano anogona kupihwa nemupi wako wehutano anosanganisira:

• Deredza uremu kana iwe uri kufuta. Kuwedzera uremu kunoisa kushushikana pamakumbo ako.
• Warm usati washandisa. Tambanudza mhasuru uye tendon inotsigira ankle.
• Dzivisa mitambo uye zviitiko zvausina kugadzirirwa zvakanaka.
• Ita shuwa kuti shangu dzinokwana iwe zvakanaka. Dzivisa shangu dzakakwirira-chitsitsinho.
• Kana iwe uchinge wakanangana nekurwadziwa kwemakumbo kana kumonyanisa bhanhire rako pane zvimwe zviitiko, shandisa mabhureki ekutsigira ankle. Izvi zvinosanganisira kukanda mweya, mabhandeji eACE, kana tsvimbo dzemakumbo emakumbo.
• Shanda pachiyero chako uye ita agility kurovedza muviri.

Enda kuchipatara kana:

• Iwe une kurwadziwa kwakanyanya kunyangwe iwe usiri kutakura uremu.
• Iwe unofungidzira pfupa rakatyoka (mubatanidzwa unoratidzika kunge wakaremara uye haugone kuisa chero huremu pagumbo).
• Iwe unogona kunzwa kubuda kweruzha uye nekukurumidza kurwadziwa kwejoini.
• Iwe haugone kufambisa gumbo rako kumashure nekudzoka.

Fonera mupiki wako kana:

• Kuzvimba hakudzike mukati memazuva maviri kusvika matatu.
• Iwe une zviratidzo zvehutachiona. Iyo nharaunda inova yakatsvuka, inorwadza, kana kudziya, kana iwe uine fivha inopfuura 100 ° F (37.7 ° C).
• Marwadzo haaperi mushure memavhiki akati wandei.
• Mamwe majoini anobatanidzwawo.
• Iwe une nhoroondo yeArthritis uye uri kuve nezviratidzo zvitsva.

Marwadzo - gumbo

• Ankle sprain kuzvimba
• Ankle sprain
• Yakapwanywa ankle

Irwin TA. Kukuvara kweTendon kwetsoka uye ankle. Mune: Miller MD, Thompson SR, eds. DeLee uye Drez's Orthopedic Sports Mushonga. 4th ed. Philadelphia, PA: Elsevier Saunders; 2015: chits. 117.

Molloy A, Selvan D. Kukuvara kwakakomba kwetsoka nekona. Mune: Miller MD, Thompson SR, eds. DeLee uye Drez's Orthopedic Sports Mushonga. 4th ed. Philadelphia, PA: Elsevier Saunders; 2015: chits. 116.

Osborne MD, Esser SM. Kusagadzikana kwemakumbo kusagadzikana. Mune: Frontera WR, Sirivha JK, Rizzo TD, eds. Zvakakosha zvePhysical Medicine uye Rehabilitation. 4th ed. Philadelphia, PA: Elsevier; 2019: chits. 85.

Mutengo MD, Chiodo CP. Rutsoka uye ankle kurwadziwa. Mune: Firestein GS, Budd RC, Gabriel SE, McInnes IB, O'Dell JR, eds. Kelley uye Firestein's Bhuku reRheumatology. 10th ed. Philadelphia, PA: Elsevier; 2017: chits. 49.

Rose NGW, Green TJ. Ankle netsoka. Mune: Masvingo RM, Hockberger RS, Gausche-Hill M, eds. Rosen's Emergency Medicine: Concepts uye Clinical Practice. 9th ed. Philadelphia, PA: Elsevier; 2018: chits. 51.