Izindlela Ezihloliwe & Zamahhala Zokuqeda Ubuhlungu Ngemuva Kwedolo Ekhaya

Ukuphila nedolo elibuhlungu kunzima njengokuhlala uphethwe izinyo noma ikhanda elibuhlungu njalo.

Uzizwa sengathi akukho ongakwenza kahle.

Amacala obuhlungu bamadolo akhule ngokushesha kule minyaka eyishumi, kanye nezinkinga ezifana nokungahambi kahle, i-jowl nokukhuluphala.

Kungani?

Ngenxa yokuntuleka kokuzivocavoca umzimba, ukuhlala phambi kwemishini yedijithali isikhathi eside, ukudla okungafanele, futhi uhlu luyaqhubeka.

Ngakho-ke, uma ungomunye wezigidi zabantu abezwa lobu buhlungu, kulungile ngoba ungabuqeda, njengokukhuluphala nokukhuluphala ngokweqile. jowl.

Futhi lokho ngaphandle kokuchitha izinkulungwane ngokuhlinzwa kanye nokuqokwa kodokotela.

Ake siqale. (Pain Behind Knee)

Ubuhlungu ngemuva kwezimpawu zamadolo - Uhlu Lwezimpawu

Ngaphambi kokubheka isixazululo, udinga ukuthola imbangela.

Idolo liyilunga eliyinkimbinkimbi elakhiwe ngamathambo, imisipha, imisipha kanye nemigqa.

Njengoba kunezinhlobo ezahlukene zobuhlungu bamadolo, ukunquma uhlobo olulungile kuzokwenza kube lula kuwe ukukhomba nokusebenzisa isisombululo esifanele.

Ngaphambi kokuthi sidlulele engxoxweni yezimbangela ezithile, nalu uhlu lokuhlola izimpawu zakho.

Lokhu kuzokusiza ukuthi ubone kalula izimbangela. (Pain Behind Knee)

Nokho, izimpawu zingahluka kumuntu nomuntu, kodwa lulonke uhlu olungezansi lunembe kakhulu.

1. Ubuhlungu ngemuva kwedolo lapho ugoba

Ungase ube nohla lwemibhalo lwe-jumper. Ukusonta kwenzeka kakhulu lapho udlala imidlalo efana nebhola, basketball, ne-badminton.

Lokhu kunyakaza okuphindaphindayo kubeka ingcindezi kanye nobunzima emathangeni angemuva komlenze. (Pain Behind Knee)

2. Ubuhlungu ngemuva kwedolo lapho uhamba ngebhayisikili

Lokhu ngokuvamile kubangelwa ukucindezeleka kwemisipha ye-hamstring. Ukunciphisa ngokuqhubekayo i-pedal stroke ngenkathi ugibele kubeka i-biceps femoris tendon.

Uqala ukuzwa ubuhlungu lapho umthwalo kule tendon udlula umkhawulo owamukelekayo. (Pain Behind Knee)

3. Ubuhlungu ngemuva kwedolo lapho uqondisa idolo

Ungase ube nedolo likaJumper lapho i-patellar tendon yonakalisiwe. Njengoba le tendon isiza ukuqondisa umlenze, noma yimuphi umonakalo uqala ubuhlungu.

Noma i-Baker's Cyst, ngoba kulokhu kukhona ukuvuvukala ngemuva kwe-kneecap. Uma uqondisa umlenze wakho, ukuvuvukala kuyancipha futhi kubangele ubuhlungu. (Pain Behind Knee)

4. Ubuhlungu bethole ngemuva kwedolo

Ngokuvamile kubangelwa amajaqamba ngemuva komlenze. Umsipha we-gastrocnemius wenza inkonyane futhi uma uthola amajaqamba/ukuqina etholeni nakanjani uzozwa ubuhlungu.

Ngisho nangemva kokuqeda ama-cramps, umuzwa wokuqina uphikelela usuku noma ezimbili, okubangela ukuthi uzwe ubuhlungu. (Pain Behind Knee)

5. Ukuvuvukala ngemuva kwedolo

Lokhu kungaba umphumela wehlule legazi emthanjeni we-popliteal noma i-Baker's Cyst. Ukuvuvukala kuhlukile ekuqineni.

Ukuvuvukala komzimba kwesikhumba, kuyilapho ukuqina kuwubunzima bokunyakaza futhi kungase kwenzeke noma ngaphandle kokuvuvukala. (Pain Behind Knee)

Yini ebangela ubuhlungu ngemuva kwamadolo - izizathu eziyinhloko ezingu-7

Futhi manje ngenxa yezizathu. Lokhu kuhlanganisa i-Baker's Cyst, Hamstring, Cramps, Arthritis, Jumper's knee, Blood clot kanye neMeniscus Tear.

Kukhona nezinye izimbangela, kodwa lezi yizona ezivame kakhulu. (Pain Behind Knee)

1. I-Baker's Cyst

Kubhekiselwa kokudlulele ukuqoqwa kwe-synovial fluid ngemuva kwedolo endaweni ebizwa ngokuthi i-popliteal bursa. Nakuba i-synovial fluid ibalulekile ekugcobeni phakathi kwamalunga amadolo, ukweqisa kwawo kubi.

Kubangela ukuvuvukala ngemuva kwedolo lakho, ngokuvamile okubangelwa isifo sokuqaqamba kwamalunga nezinyembezi zoqwanga, kodwa kungase kube buhlungu noma kungabi buhlungu. Izimpawu ezijwayelekile zihlanganisa:

• Ukuvuvukala ngemuva kwe-kneecap
• Ubunzima bokugoba idolo (Pain Behind Knee)

2. Idolo likaJumper

Lesi yisimo sezokwelapha lapho i-tendon ehlanganisa i-kneecap (patella) ne-shinbone yakho (tibia) ibuthakathaka noma idabukile.

Uma usebenzisa idolo lakho ngokweqile ngenkathi udlala imidlalo futhi wenza ukunyakaza okungazelelwe nokuqhubekayo njengokugxuma, ukushelela, ukugoba imilenze, i-tendon ingase ilimale. (Pain Behind Knee)

Futhi uma uqhubeka nokwenza lokhu, i-tendon ebuthaka nayo ingaphuka. Kungase futhi kubangele ubuhlungu phambi kwedolo. Ezinye izimpawu yilezi:

• Ukuqina endaweni yamadolo
• Amadolo axegayo
• Ubumnene endaweni engaphansi kwedolo uma uyicindezela

3. Ubuhlungu Ngemva Kwedolo Ngenxa Yokudabuka KweMeniscus

I-meniscus iyi-cartilage ene-fibrous cushioning phakathi kwejoyinti lamadolo.

Ingxenye engemuva ye-meniscus iyona evame kakhulu ukudabuka ngenxa yokulimala kwezemidlalo, ukuguga noma ukuhlukumezeka. Lokhu kubangela ubuhlungu bokudubula ngemuva kwamadolo akho. (Pain Behind Knee)

Uma i-meniscus ilimele, umsipha obambe ama-cartilages/amathambo amabili ndawonye nawo ungadabula.

Ingabe uke wazizwa edolweni lakho ngesikhathi somdlalo webhola lezinyawo noma ikakhulukazi lapho udlala ithenisi lapho udinga ukujika ngokushesha ukuze ubophe kabusha isibhamu?

Lo msindo ngokuvamile ubangelwa ukudabuka kwe-meniscus.

Izimpawu ezimbili zalesi simo yilezi:

• Ukungabi nasinqumo ngemva kokuqhuma kwenzwa
• Umuzwa wokukhiya lapho uzama ukugoba futhi uzungezisa idolo lakho (Pain Behind Knee)

4. I-arthritis & Gout

Kuhlanganisa cishe zonke izinhlobo ze-arthritis: isifo samathambo esivuthayo, i-osteoarthritis, i-psoriatic arthritis, ne-rheumatoid arthritis.

I-arthritis yisifo lapho i-cartilage yamadolo (kulokhu) iguga.

I-Gout iphinde ibe uhlobo olunwetshiwe lwesifo samathambo esibonakala ngezinhlungu ezinzima neziphuphuthekisayo kanye nokubabomvu kwamalunga. (Pain Behind Knee)

Izimpawu ezijwayelekile zihlanganisa:

• ukungakhululeki edolweni
• Ubunzima bokugoba idolo ngenxa yokuqina
• Isikhumba sibonakala sifudumele lapho usithinta
• Ukukhiya ilunga

Ungasebenzisa amagilavu ​​aklanyelwe ngokukhethekile amalunga avuvukele ngenxa yesifo samathambo, kodwa ubuhlungu bamadolo obuhambisana naso budinga ezinye izixazululo (okuxoxwe ngazo engxenyeni yesibili yebhulogi). (Pain Behind Knee)

5. Ihlule legazi elibangela ubuhlungu beqolo

Ngemuva kwedolo kunomkhumbi omkhulu wegazi owaziwa ngokuthi i-popliteal vein. Uma ihlule lakhiwe kulo mthambo, ukugeleza kwegazi emlenzeni ongezansi kuvinjelwe futhi kungase kube nobuhlungu. (Pain Behind Knee)

Ihlule lingakheka ngenxa yezizathu eziningi, okuhlanganisa ukubhema, ukukhuluphala, noma ukulimala okukhulu.

Izimpawu ezivame kakhulu yilezi:

• Ukuvuvukala ngemuva kwedolo
• amajaqamba amathole

Ihlule legazi ngemuva kwedolo liphathwa ngalezi zindlela ezilandelayo:

• Imithi ye-Anticoagulant: Lezi zinto ezinciphisa igazi, njenge-warfarin ne-heparin, zivimba amahlule egazi ukuthi angakhuli.
• Ukwelashwa kwe-thrombolytic: Kuhlanganisa ukuthatha izidakamizwa ezincibilikisa amahlule egazi.
• Amabhandeshi okucindezela nokucindezelwa okufudumele: Ukulawula ukugeleza kwegazi emilenzeni. (Pain Behind Knee)

6. Amajaqamba emilenzeni

Amajaqamba aqinisa imisipha. (Pain Behind Knee)

Abadlali bekhilikithi, Abadlali Bebhola, Abadlali Bethenisi, Abavocavoca umzimba - banabo nsuku zonke.

Izizathu?

• Ukulahlekelwa uketshezi ngokweqile emzimbeni ngenxa yamanzi nesodium. Lokhu kushintsha koketshezi kubangela ukuba kube namajaqamba.
• Noma imisipha esetshenziswe ngokweqile ngenxa yokungafihli kahle kukagesi.

Yomibili le mibono inobufakazi obusekelayo.

U-John H. Talbott, ocwaningweni lwakhe mayelana ne-"Heat cramps", wachaza ukuthi cishe i-95% yezenzakalo ezicindezelayo zenzeka phakathi nezinyanga ezishisayo. (Pain Behind Knee)

Iqembu labacwaningi abathathu, uNoakes, Derman, kanye no-Schwellnus, ePhepheni labo banikeze ubufakazi bokuthi ukwanda kokukhishwa kwe-alpha motor neuron emicuni yemisipha kubangela kanjani i-cramp yendawo.

Kungakhathaliseki ukuthi siyini isizathu, uma uhlangabezana namajaqamba avamile, uqhele ngesinyathelo esisodwa ezinhlungwini zamadolo emuva.

Asikho isidingo sokuchaza izimpawu zamajaqamba emilenzeni ngokuningiliziwe, njengoba ngamunye wethu eke wabhekana nakho okungenani kanye ekuphileni kwethu.

Ubuhlungu obuhlabayo nokuvutha emlenzeni, kwesinye isikhathi ngemuva kwedolo. Isixazululo esingcono kakhulu nesisheshayo wukwelula/ukwelula lowo msipha.

Kungaba buhlungu, kodwa kuzokwenza ubuhlungu buphele ngesikhathi esincane. (Pain Behind Knee)

7. I-Hamstring Ubuhlungu ngemuva kwedolo

Sawubona kubo bonke abantu bezemidlalo abafunda lokhu.

Akubonakali kuyivelakancane, akunjalo?

The ama-hamstrings yiqoqo lama-tendon etholakala ngemuva kwama-thgs axhuma imisipha yethanga nethambo. Kubandakanya imisipha emi-3:

• imisipha ye-semimembranosus
• I-Biceps femoris muscle
• imisipha ye-semitendinosus

Manje, uma noma yimiphi imisipha engenhla yelulelwe ngaphezu kwemingcele yayo efanele, uzobhekana nokucindezeleka kwe-hamstring. Lapho ugijima, ugxuma, ugingqa, uguqa idolo, njll. kungaba njalo.

Uma i-biceps femoris muscle yakho ilimele, cishe uzozwa ubuhlungu ngemuva kwedolo. (Pain Behind Knee)

Ukwelashwa kwezinhlungu zamadolo emuva ekhaya - Imithi Yasekhaya Ehloliwe

Kwanele ngezizathu. Manje ake sixoxe ngezixazululo zalobu buhlungu obungafunwa. (Pain Behind Knee)

Isixazululo sitholakala ekuxilongeni.

Iyini imbangela yobuhlungu?

I-arthritis, i-cramping noma i-meniscus izinyembezi?

Sixoxile ngezimpawu zembangela ngayinye engenhla, kodwa uma ungakaqiniseki, kufanele uthintane nodokotela wakho.

Uyokubuza ngomlando wobuhlungu, ukuthi siyini isimiso sakho, nokuthi ukhononda kangaki ngalobu buhlungu. Uma udokotela ebona kudingekile, kungase kudingeke wenze i-X-ray noma i-ultrasound.

Ngeke sixoxe ngezindlela zokuhlinza noma ukwelashwa kwesizathu ngasinye, njengoba unamawebhusayithi ezokwelapha nezinkundla zalokhu.

Esikhundleni salokho, siphakamisa izindlela zokuzisusa ngenkathi usahlala ekhaya. (Pain Behind Knee)

1. Uma une-Baker's Cyst

Ngokuvamile udinga udokotela ozokwelapha lesi sifo, kodwa sathembisa ukukutshela ngezindlela zokwelapha ekhaya, ngakho-ke asikugcine kunjalo.

Ukucwilisa idolo noma ukugoqa ibhandishi lokucindezela kuzosiza ngokuvuvukala nokuvuvukala. Iqhwa ngemuva kwedolo okungenani imizuzu eyi-10-20 uze ubone ukuncipha okukhulu kokuvuvukala. (Pain Behind Knee)

Ungalokothi ufake iqhwa esikhumbeni sakho, ungasebenzisi isikhwama seqhwa eliqandisiwe noma uphizi ethawulani.

Okwesibili, thatha izidakamizwa ezingezona ze-steroidal eziqeda ukuvuvukala njenge-ibuprofen ukuze ukhulule ukuqina nobuhlungu.

Ezinye izindlela zidinga udokotela, lezi zihlanganisa:

• Ukujova umuthi we-corticosteroid edolweni
• Ukukhipha uketshezi edolweni elithintekile
• Ukuhlinzwa okubi kakhulu (ngithemba ukuthi akwenzeki kuwe) (Pain Behind Knee)

2. Uma unedolo likaJumper

Phumula ngokushesha emsebenzini owudalile: ibasketball, i-netball, nanoma yimuphi omunye umdlalo owudlalayo. Idolo liwumshini oyinkimbinkimbi futhi udinga ukuphumula uma kubangela izinkinga. (Pain Behind Knee)

Yisinyathelo sokuqala senqubo ye-RICE evamile yokwelapha idolo le-Jumper.

R= Phumula

i = ice

C = Ukucindezela

E= Ukuphakama

Faka iphakethe leqhwa elicindezelayo endaweni yamadolo bese uphakamisa idolo lakho ngosizo lwe-splint, isihlalo, noma udonga.

Lokhu kuphakama kwandisa ukugeleza kwegazi edolweni ukusiza ukuphulukiswa. Uma ubamba iqhaza emsebenzini okhanyayo, qiniseka ukuthi ugqoka i-brace yokusekela edolweni ukuze unciphise inani lesisindo esibekwe emadolweni.

Ngokuqondene nenqubo yokuvuselela, ukuzivocavoca okuhlukahlukene kunconywa odokotela.

USandra Curwin noWilliam Stanish (ochwepheshe kulesi sihloko) batusa ngokukhethekile i-drop squat, futhi eminyakeni edlule basungula uhlelo lwamaviki angu-6 olwasiza iziguli ukuthuthukisa amandla e-tendon. (Pain Behind Knee)

Kukhona nezinye izivivinyo futhi, ezifana:

• Ukuphakamisa umlenze omfushane:

Lala phansi ugobile umlenze wakho oqinile njengoba kuboniswe ngenhla.

Qinisa imisipha yamadolo ethintekile ngokuyiqondisa futhi uyiphakamise ngamasentimitha angama-30 ukusuka phansi.

Bamba umlenze wakho lapho imizuzwana engu-6-10 ngaphambi kokuwehlisa bese uphinda izikhathi ezingu-10-15.

• Yehla wehle

Yiba nenkundla ephakanyisiwe phambi kwakho. Ngena phezu kwayo bese uyayithola. Phinda izikhathi ezingu-10-15. (Pain Behind Knee)

• Ukuphakamisa umlenze olele eceleni:

Beka umlenze wakho onempilo kuwo bese uphakamisa omunye umlenze okungenani ngamamitha angu-3-4 ngaphezu kwawo.

• Isandiso se-hip esivamile

Lala ngomhlane bese uphakamisa umlenze othintekile ngamamitha angu-2-3 ukusuka phansi. Phinda lo msebenzi izikhathi ezingu-15-20. (Pain Behind Knee)

3. Uma Kukhona Ukudabuka Ku-Meniscus Yakho

Ezinye Izinyembezi Ze-Meniscus ziyaphola ngokuhamba kwesikhathi, kodwa ezinye azikwazi ukuphulukisa ngaphandle kokwelashwa, ngakho thola ukuxilongwa okuhle kudokotela wakho wamathambo kuqala.

Ukwelashwa kwe-PRICE kuyindlela yokuqala yokusetshenziswa. Incazelo:

P=Ukuvikela: Kusho ukuvikela idolo lakho elithintekile kunoma yimuphi umonakalo ongaholela ezinkingeni esikhathini esizayo.

Uma isizathu sokukhala kwakho kuyimidlalo, yeka manje.

Ungabeki ingcindezi noma isisindo kuso.

Gwema ukushisa okufana namabhavu ashisayo noma amaphakethe okushisa.

IRAyisi liyafana nalokhu okuxoxwe ngalo ephuzwini lesi-3 ngenhla.

Isixazululo sesibili ukuthola ngokushesha a I-stabilizer pad evimbela isisindo sokusetshenziswa emadolweni. Lokhu kuqinisekisa ukuthi isimo asibi kakhulu futhi kunikezwe isikhathi esifanele sokululama.

Indlela yesithathu ukusetshenziswa kokuzivocavoca umzimba.

• Ukukhetha isithende se-Hamstring

Hlala ezinqeni zakho phansi izandla zombili emaceleni akho. Nweba umlenze wakho omuhle.

Letha umlenze othintekile uwubhekise emzimbeni ngokuwugoba kancane bese ucwilisa isithende phansi, ukuze uzwe ukufinyela kwemisipha yakho.

Bamba lapho imizuzwana engu-6 bese welula. Phinda izikhathi ezingu-8-15.

• i-hamstring curl

Lala ngesisu ngomcamelo ngaphansi. Gcina umlenze wakho onempilo uhambisana phansi bese ugoba umlenze othintekile uwulethe ngaphezu kwezinqulu.

Goba uze uqale ukuzwa ingcindezi ethangeni. Phinda izikhathi ezingu-10-12.

Uma usunethezekile futhi uqinile, qala ukwengeza ukumelana nalo msebenzi ngokubopha umkhawulo owodwa webhande lokuzilolonga elinwebekayo onyaweni lwakho kanti elinye umkhawulo entweni evikelekile noma iphuzu.

• ibhalansi yomlenze owodwa

Zibeke esimweni esithi "T" izingalo ezinwetshiwe. Okulandelayo, phakamisa umlenze wakho onempilo phansi ama-degree angu-90 ukuze idolo lakho elithintekile lizwe ingcindezi.

Zilinganisele okungenani imizuzwana eyi-10. Uma usukhululekile ngalokhu, zama ukulinganisa amehlo akho avaliwe futhi wandise isikhathi.

Ngemuva kwalokho, thatha umcamelo bese uzama ukuzilinganisa kuwo. Ngenxa yokuthi umcamelo awuzinzile kakhulu, idolo lakho elithintekile kuzodingeka lenze umsebenzi owengeziwe ukuze ugcine umzimba wakho uzinzile futhi ngaleyo ndlela ube namandla.

Kodwa kwenze lokhu kuphela ngemva kokuba usulinganisele kahle phansi cishe ingxenye yomzuzu.

• ukuphakamisa umlenze

Lala ngomhlane bese ugoba umlenze wakho oqinile. Manje qondisa umlenze othintekile bese uwuphakamisa kancane kancane uye ebangeni okungenani elingu-1 ukusuka phansi.

Yibambe lapho imizuzwana engu-3-5 bese uhlehla. Phinda izikhathi ezingu-10-15.

Zonke lezi zivivinyo zizosiza inqubo yokululama kuphela uma ugwema imisebenzi enzima.

4. Uma unezinhlungu ngemuva kwedolo ngenxa ye-Arthritis

Umbiko ovela ku-Artrit.org ulinganisela lokho I-22.7% yabantu abadala baseMelika bane-arthritis ehlonzwe udokotela (2017)

Kuyakhathaza impela lokhu. Njengoba inani lenyuke ngo-20% uma liqhathaniswa no-2002, kulindeleke ukuthi lilandele inkambiso efanayo esikhathini esizayo.

Nansi indlela yokwelapha ekhaya.

Sebenzisa ukuma okuhle ngaso sonke isikhathi. Uma nje uzivumelanisa nokunyakaza okuhlangene kwemvelo ngaphandle kokucindezela amathambo "ema-angles amabi", ngeke uhlangane ne-Arthritis.

Ngenxa yokusetshenziswa ngokweqile kwemishini yedijithali, izigidi zabantu namuhla zinokuma okubi. Kufanele futhi ukuthenga idivayisi egcina ijika lemvelo lomgogodla noma uthintane nomelaphi ongakufundisa ukuhlala, ukugijima nokunyakaza.

Amaphedi aguqayo amadolo nawo azofika abe usizo uma udinga ukwenza imisebenzi ehlukene ngaphandle kokuzwa ubuhlungu noma ukungakhululeki ngenkathi ugoba phansi.

Yenza i-acupuncture ngemuva kwedolo. Lena indlela yaseShayina esetshenziswa kabanzi evuselela imizwa futhi ithuthukise ukugeleza kwegazi.

Nakuba indlela yendabuko idinga izinaliti nosizo lochwepheshe, ungayenza ekhaya ngokuphelele ngaphandle kwezinaliti.

Inketho yesithathu ukusebenzisa ama-Topical Gels. Lokhu kwenza kusebenze iziphetho zezinzwa ezingemuva kwedolo futhi kunciphise izimpawu zobuhlungu ezidluliselwa ngesimiso sezinzwa zomzimba.

Inhloko yezokwelashwa ngokomzimba e-Seton Hall University inentshisekelo kukhilimu we-capsaicin kanye ne-NJ. I-Voltaren Gel izokhiqiza kakhulu.

I-Tai Chi yisisombululo sesine. Lolu hlelo lokusebenza lwesiShayina lutuswa yi-arthritis.org ukukhulula ubuhlungu obuhlangene nokuthuthukisa ukunyakaza. Kuhlanganisa ukuphefumula okujulile nokunyakaza koketshezi.

Uma umusha kulolu hlobo lwe-yoga, nayi ividiyo ezokuqalisa.

Isixazululo sesihlanu ukwehlisa isisindo. Ngokusho kwe-Harvard Health, amandla edolweni lakho lapho uhamba alingana nesisindo somzimba wakho izikhathi ezingu-1.5.

Ngakho-ke lapho isisindo silawuleka, amandla edolo azozizwa ephansi.

Gcina ukudla okunempilo okuhlanganisa amajusi amasha, amasaladi emifino aqoshiwe, imikhiqizo yobisi enamafutha amancane, izithelo ezingavuthiwe kanye nokuzivocavoca kwansuku zonke.

5. Uma unamajaqamba

Udinga ukuphumula emsebenzini obadalile. Akumangazi ukuthi abadlali bebhola, unobhutshuzwayo nombhoxo baya emdlalweni beyolapha amajaqamba.

Pho kungani ungakwazi?

Ukubhucunga ngamafutha abalulekile nakho kungaba yinzuzo, ikakhulukazi uma unayo amafutha e-ginger lymphatic.

I-Ginger iyisiphuzo semisipha esifakazelwe, nakuba i-lavender, i-peppermint, namafutha e-rosemary nawo anezindawo zokwelapha. Kuyasiza ukuthambisa imisipha ebuhlungu futhi kusize ekudambiseni ubuhlungu.

Indlela yesithathu iwukugeza ngamanzi afudumele njengoba lokhu kusiza ukuphumula nokufudumala imisipha yemilenze eqinile edingekayo.

Ungakwazi njalo ukwandisa ukusebenza kwale ndlela ngokungeza amaconsi ambalwa amafutha abalulekile kubhavu futhi uthathe ukugeza okufudumele kuwo imizuzu engu-15.

6. Uma une-Bicep Femoris Strain (Ukulimala komsipha)

Futhi, isinyathelo sokuqala ukuphumula. Gwema ukugcina umlenze wakho umile/i-engeli ebangela ubuhlungu obuhlabayo.

Isinyathelo sesibili ukusebenzisa amaphakethe we-compress abandayo izikhathi ezimbili kuya kathathu ngosuku. Kuzonciphisa ukuvuvukala.

Uma ukulimala kuqala ukuzinza, yenza umsebenzi oboniswe ngezansi.

Ungakwazi futhi ukuthatha imithi efana ne-ibuprofen ne-naproxen ukuze ukhulule ubuhlungu.

imigqa yemiphumela

Yilokho ngathi. Sithemba ukuthi ibhulogi yethu ibe usizo kuwe - Uma unemibuzo, zizwe ukhululekile ukuphawula.

Sithemba ukuqeda ubuhlungu bedolo emhlabeni ndawonye futhi ngokuhlala ekhaya.

Futhi, ungakhohlwa ukuphina/ibhukumaka futhi uvakashele blog ngolwazi oluthe xaxa oluthokozisayo kodwa lwangempela. (I-Vodka kanye nejusi yamagilebhisi)