Ukwelashwa kwe-RICE isifinyezo sosizo lokuqala esimele ukuthi Ukuphumula, Iqhwa, Ukucindezela, kanye Nokuphakama. Ochwepheshe bezempilo batusa lokhu kwelashwa ngokulimala kwezicubu ezithambile okubandakanya imisipha, i-tendon, noma i-ligament

Funda kabanzi mayelana nendlela yokwelapha izinhlobo ezahlukene zokulimala nge-RICE

Ukuphathwa Kokulimala

Ukulimala kungenzeka noma nini, noma kuphi.

Kungenzeka ngesikhathi sokusebenza ngokomzimba ekhaya noma emsebenzini ngisho nalapho ungaphandle engadini.

Ubuhlungu nokuvuvukala kungase kufike ngenxa yalokho.

Abantu abaningi babhekana nobuhlungu, becabanga ukuthi ekugcineni buzophela, kodwa ngezinye izikhathi akunjalo.

Uma ishiywe ngaphandle kokwelashwa, ingabangela omunye umonakalo.

Ukulandela indlela ye-RICE ku Insiza yezimo eziphuthumayo ingasiza ekuvimbeleni izinkinga futhi ikhuthaze inqubo yokuphulukisa ngokushesha.

Isinyathelo Ngesinyathelo Umhlahlandlela Wokwelashwa kwe-RICE

I-RICE yosizo lokuqala inenzuzo yokuthi ayiyinkimbinkimbi.

Ingasetshenziswa yinoma ubani, noma yikuphi - kungaba inkambu, endaweni yokusebenza, noma ekhaya.

Ukwelashwa kwe-RICE kuhilela izinyathelo ezine ezibalulekile:

• I-REST

Ukuthatha ikhefu ekwenzeni imisebenzi kuzovikela ukulimala ekucindezelekeni okwengeziwe. Ukuphumula kungathatha ingcindezi esithweni esilimele.

Ngemva kokulimala, phumula amahora angu-24 kuya kwangu-48 alandelayo. Linda kuze kube yilapho udokotela esusa umonakalo noma kuze kube yilapho isitho noma isitho somzimba singanyakaza ngaphandle kokuzwa ubuhlungu.

• ICE

Gcoba iphakethe elibandayo noma i-back of ice ekulimaleni ukuze unciphise ubuhlungu futhi udambise ukuvuvukala.

Ungafaki amakhaza ngqo esikhumbeni - sebenzisa indwangu ehlanzekile ukumboza iqhwa futhi usebenzise phezu kwezingubo. Faka iqhwa emaminithini angu-20 izikhathi ezintathu kuya kwezine ngosuku kuze kube yilapho ukuvuvukala kwehla.

Njengokuphumula, sebenzisa iqhwa ekulimazeni amahora angu-24 kuya kwangu-48.

• Ukucindezelwa

Yenza ukucindezelwa ngokugoqa ibhandishi elinwebekayo ngokuqinile futhi uqine.

Ukugoqa okuqine kakhulu kunganqamula ukugeleza kwegazi futhi kukhulise ukuvuvukala, ngakho-ke kubalulekile ukukwenza ngendlela efanele.

I-bandage enwebekayo inganwetshwa - evumela kalula ukuthi igazi ligeleze endaweni yokulimala.

Ibhandeshi lingase liqine kakhulu uma umuntu eqala ukuzwa ubuhlungu, ukuba ndikindiki, ukushoshozela nokuvuvukala endaweni.

Ukucindezela kuvame ukuthatha amahora angama-48 kuye kwangama-72 ngemuva kokufakwa.

• UKUPHAKAMISA

Isinyathelo esibalulekile ekwelashweni kwe-RICE ukukhuphula ukulimala ngaphezu kwezinga lenhliziyo.

Ukuphakama kusiza ukujikeleza kwegazi ngokuvumela ukugeleza esithweni somzimba esilimele bese ubuyela enhliziyweni.

Ukuphakama nakho kusiza ebuhlungu nokuvuvukala.

Indlela Esebenza

Ngaphandle kwe-DRSABCD, indlela ye-RICE isalokhu ingenye yezindlela zokwelapha ezivame kakhulu zokuhluthuka, izinhlungu, nokunye ukulimala kwezicubu ezithambile.

Kuyisinqumo esingcono kakhulu sokusiza ukunciphisa ukopha nokuvuvukala kwendawo yokulimala ngaphambi kokucabangela okunye ukungenelela okunonya okungase kubangele ukulimala kwezicubu ezengeziwe.

Ukusebenzisa ngempumelelo Ukuphumula, Iqhwa, Ukuminyanisa, kanye Nokuphakama kungathuthukisa isikhathi sokutakula futhi kunciphise ukungakhululeki.

Ukuphatha okungcono kakhulu kwalolu hlelo kuhilela amahora angu-24 okuqala ngemva kokulimala.

Kunobufakazi obuncane obuphakamisa ukusebenza kahle kwendlela yosizo lokuqala lwe-RICE.

Nokho, izinqumo zokwelashwa zisazoncika esisekelweni somuntu siqu, lapho kukhona ukukalwa ngokucophelela kwezinye izindlela zokwelapha.

Isiphetho

Ukulimala kwezicubu ezithambile kuvamile.

Ukwelashwa kwe-RICE kungcono kakhulu ekulimaleni okuncane noma okumaphakathi, okufana nama-sprains, ama-sprains, nemihuzuko.

Ngemva kokusetshenziswa kwendlela ye-RICE futhi akukabikho ngcono, funa usizo lwezokwelapha ngokushesha.

Shayela usizo oluphuthumayo uma indawo yokulimala iba ndikindiki noma iba nokukhubazeka.

Funda usizo lokuqala ukuze wazi kabanzi mayelana namasu ahlukene ekulawulweni kwesilonda nokulimala.

Funda Futhi:

Ukuphila Kwezimo Eziphuthumayo Ngisho Kakhulu...Bukhoma: Landa Uhlelo Olusha Lwamahhala Lwephephandaba Lakho Olwe-IOS Ne-Android

I-Stress Fractures: Izingozi Nezimpawu

Iyini i-OCD (Obsessive Compulsive Disorder)?

Source:

Usizo Lokuqala Brisbane