Mazano Ekurapa Eko Yakadamburwa Ankle

Zvemukati

• Ini ndinofanira kushandisa RICE yeangu ankle sprain?
• Zororo kana chiitiko?
• Ice kana kupisa?
• Kudzvinyirira
• Kukwidza
• Anti-anogumbura mishonga
• Ankle kurovedza uye kutambanudza mushure mekutsemuka
• Ankle anatomy
• Kuchengeta bhutsu yako kwenguva refu

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Chii chinoitika kana iwe 'ukamonera' gumbo rako?

Makumbo akapwanyika anokuvara zvakajairika. Zvinoitika kana bhanhire rako rikapinda mukati kana kunze kamwe kamwe. Iko kufamba kwechimbichimbi kunokonzeresa kujoina kwetsoka kubva panzvimbo.

Iko mukati memakumbo roll inonzi eversion sprain. Mhando iyi yekukuvara inokanganisa marunda uye tendon padivi pechikamu chemukati chetsoka. Aya tendon anobatsirawo kutsigira arch yetsoka.

Kunze kwemakumbo emakumbo kunonzi inversion sprain. Inversion sprains inokanganisa iyo yekunze ankle ligaments.

Ligaments yakasimba, ine turu turu inobatanidza mapfupa echidzitiro nemapfupa egumbo. Zvese eversion uye inversion sprains zvinokonzeresa kuti maburu emakumbo atambanuke kana kubvaruka. Izvi zvinoguma nematanho akasiyana ekurwadziwa uye kuzvimba.

Zvikonzero zvekuona chiremba wako kumakumbo akaputika anosanganisira:

• kurwadziwa kwakanyanya
• chimiro chisina kujairika
• kuzvimba kwakanyanya
• kutadza kufamba nhanho dzinopfuura
• yakaganhurirwa renji yekufamba

Ini ndinofanira kushandisa RICE yeangu ankle sprain?

Maitiro aunofanirwa kubata ako akasungirirwa ankle zvinoenderana nekukuvara kwekukuvara.

Zvinyoro zvinyoro zvinowanzo kurapwa kumba. Iyo yechinyakare RICE nzira (zororo, chando, kumanikidza, kukwirira) yakambofungidzirwa kuyedzwa uye ichokwadi. Asi inogona kunge isiri nguva dzose nzira yako inokurumidza kupora.

Dzimwe nyanzvi, kusanganisira Dr. Gabe Mirkin, gweta rekutanga reRICE uye vakapihwa mari yekunyora zita, vakawongorora zvakare kubatsirwa kwekuzorora pamusoro pekurovedza muviri uye kuda kwechando gumbo rakamonerwa.

PRICE ndechimwe chidimbu cheiyo nzira yekugadzirisa kukuvara senge zvipenga uye zvinongoratidzira zano rekudzivirira gumbo rako rakakuvara pamwe nekuzorora, chando, kumanikidza, uye kukwirira. Inokurudzira kudzivirira kana kuchengetedza nzvimbo yakakuvara ichiripo munguva dzekutanga, maawa, uye zuva rekukuvara.

Tenga zvekumanikidza uye zvakapfava ankle brace online pano.

Zororo kana chiitiko?

Zvinoenderana neiyo, kunyorovedza kurovedza muviri kunogona kubatsira kukurumidza kupora mushure mekuzorora kwenguva yezuva rimwe kana maviri. Chirevo chemamiriro chakaburitswa neNational Athletic Trainers 'Association (NATA) chakaratidza kuti kurovedza zvinyoro kwakanakira kuyerera kweropa uye kuti kunobatsira kukurumidza kupora. Maekisesaizi anosimbisa mhasuru mumhuru nemakumbo zvinogona kubatsira mukuvandudza mwero uye kugadzikana, zvichideredza njodzi yekudzokazve.

Kuongorora kwakarongeka kwakapedzwa nevatsvagiri vakawana kuti kudzikamisa gumbo rakamonerwa ne brace kwemazuva gumi kunogona kubatsira kudzora kuzvimba uye kurwadziwa. Ivo zvakare vakaona kuti zvachose kudzikamisa kukuvara kweanopfuura vhiki ina kunogona kunyanyisa zviratidzo uye kukanganisa kupora zvisina kunaka.

Kutanga neunyoro hunosimbisa kurovedza. Usapfuurire nechero kurovedza muviri kunoita kunge kunowedzera zviratidzo zvako. Taura nachiremba wako kana chiremba wepanyama nezvemhando dzekurovedza muviri dzinogona kubatsira iwe.

Ice kana kupisa?

Chirevo chechinzvimbo cheNATA chakacherechedzawo kuti huchenjeri hwakajairika nezve icing sprains hauna kubva pakutsvaga kwakasimba. Pane flipside, kutsvagurudza kwakataurwa mune yegore ra2012 reJenali yeAthletic Training haina kuwana data rakaringana kuti icing a sprain ine zero kukanganisa.

Kukuvara kwese kwakasiyana, uye RICE ichiri kukurudzirwa zvakanyanya, kunyangwe neNATA. Kana icing yako yakasimudzwa ankle inopa zororo, zviite.

Shandisa chando kurongedza kwemaminetsi gumi nemashanu kusvika makumi maviri mumaawa maviri kusvika matatu kwemaawa ekutanga makumi manomwe nemaviri. Izvi zvinogona kunge zvisina kukodzera kune vanhu vane hutano mamiriro, senge chirwere cheshuga, kukuvara kwenzvimbo yenhepfenyuro (peripheral neuropathy), kana chirwere chevascular.

Usanyore bhanhire rako kwemaminitsi anopfuura makumi maviri panguva. Zvimwe hazvienzane zvirinani mune yekushandisa chando.

Kudzvinyirira

Kumanikidza kunobatsira kudzora kuzvimba uye kunopa kugadzikana kumakumbo ako nekuitadzisa kuita basa. Iwe unofanirwa kuisa yekumanikidza bhanji nekukurumidza panongoitika sprain. Putira ankle yako nebhandeji rakasununguka, rakadai sebhandeji reACE, woisiya iri kwemaawa makumi mana nemasere kusvika makumi manomwe nemaviri. Putira bhanji zvakanaka, asi kwete zvakasimba.

Kukwidza

Kukwidziridza tsoka yako pamusoro pechiuno chako kana moyo kunoderedza kuzvimba nekusimudzira kubviswa kwehuwandu hwemvura. Chengetedza rutsoka rwako munzvimbo yakakwira zvakanyanya sezvinobvira, kunyanya mumazuva mashoma ekutanga.

Anti-anogumbura mishonga

Nonsteroidal anti-inflammatory drug (NSAIDs) inogona kushanda zvakanyanya kana iwe ukaishandisa mukati memawindo emaawa makumi mana nemasere mushure mekumonyoroka gumbo rako.

Nepo mapiritsi akaita ibuprofen (Advil, Motrin IB) kana naproxen (Aleve) anogona kunge ari ekutanga anti-anogumbura mishonga kuti uuye mupfungwa, kune mamwewo matopiki sarudzo aunogona kukwiza kana kupuruzira zvakananga pamusoro penzvimbo yekurwadziwa uye kuzvimba. Nyaya dzeNSAID dzinogona kungoshanda seNSAID dzaunotora nemuromo. NSAID gels inogona zvakare kunge iri sarudzo yakanaka kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge "

Tenga ezvakakurumbira NSAID makirimu, gels, uye mapiritsi online pano.

Ankle kurovedza uye kutambanudza mushure mekutsemuka

Kumwe kurovedza muviri kunogona kugadzirisa bhanhire rako. Chiremba wako kana chiremba wepanyama anogona kukurudzira akateedzana mafambiro akagadzirirwa kudzoreredza simba kunzvimbo yacho kuti udzivise kupora kwemangwana.

Balance uye kudzikama kudzidziswa, pamwe nekutambanudza kwakagadzirirwa kugadzirisa kuchinjika uye nhanho yekufamba, zvinonyanya kubatsira. Nokukurumidza iwe uchikwanisa kutanga kushandisa tsoka yako, zviri nani. Izvi zvinobatsira kusimudzira kupora. Asi usapfuure!

Heano maitiro mashoma ekuyedza kana uchikwanisa:

• Famba, ungave kana usina madondoro.
• Tsvaga arufabheti nechigunwe chako. Izvi zvinokurudzira kufamba kwetsoka mumativi ese.
• Mira negumbo rimwe kwemasekondi makumi maviri neshanu kusvika paminiti imwe kuti uvandudze simba.
• Gara pachigaro negumbo rerutsoka rwakakoromoka pasi. Fambisa ibvi rako kubva kune rumwe rutivi uchiisa tsoka yako yakati sandara. Ita izvi kwemaminetsi maviri kana matatu.
• Tambanudza mhuru yako nekuisa maoko ako akati sandara pamadziro uye nekumisa gumbo rakakuvara shure kwako. Ruramisa gumbo uye bata kwemasekondi makumi maviri neshanu. Ita izvi kaviri kana kana.

Iwe unogona zvakare kutaura nachiremba wako kana wepanyama murapi nezve kushandisa kuramba mabhande mune yako kurovedza uye kupora maitiro.

Ankle anatomy

Ankle yako yakasarudzika yakasarudzika kutsigira uremu hwemuviri wako - kakawanda pamusoro - paunofamba, kumhanya, uye kuita zviitiko zvezuva nezuva.

Bhutsu yako yakaumbwa ne:

• mhasuru
• tsinga
• mapfupa, akafukidzwa nekatekete
• majoini
• ligaments
• tendon
• tsinga

Musangano wemakumbo unoumbwa nemapfupa matatu. Inoshanda se hinge yekubvumira tsoka yako kuti ifambe zviri nyore munzira dzese. Aya mapfupa anonzi:

• talus (ankle bone)
• tibia (shin bone)
• fibula (pfupa diki rinobatanidza ankle kusvika pamabvi)

Ligaments inobatanidza mapfupa kune mumwe nemumwe, achiibata pamwe chete. Kune mitsara mitatu kunze (lateral nzvimbo) yemakumbo. Iyo yemukati (medial nzvimbo) yemakumbo ine iyo deltoid ligament. Mitezo yakati wandei inotsigirawo gumbo rezasi kwarinosangana nekona.

MaTendon anobatanidza mhasuru nemapfupa. Iyo inozivikanwa kwazvo ankle tendon ndiyo Achilles. Mumakumbo, tendon inobatsira kuchengetedza kugadzikana uye simba.

Tsandanyama dzegumbo repazasi dzakakoshawo. Ivo vanoshanda kutsigira ankle basa uye kugona kufamba. Kugadzikisa, kutambanudza, uye kusimbisa iyi mitsipa uye mhasuru inotsigira ankle yako inogona kubatsira kuchengetedza makumbo ako akagwinya uye akasimba.

Kuchengeta bhutsu yako kwenguva refu

Ankle yakamonerwa inogona kuitika kune chero munhu, asi pane zvinhu zvakati wandei zvaunogona kuita kuti utarisire makumbo ako kwenguva refu uye kuti akurumidze kupora:

• Dzivisa shangu dzinoita kuti makumbo ako agadzikane, senge shangu refu.
• Tambanudza usati uye mushure mekudzidzira.
• Tambanudza makumbo ako nemakumbo nguva dzose.
• Enderera nemitambo yakagadzirirwa kusimbisa ankle yako.