Ma sprains ankle ndi omwe amavulala m'masewera ndi moyo watsiku ndi tsiku, komanso asayansithandizaNjira ndi kulumikizana kolumikizana kuti tilimbikitse kuchira ndikupewa kuvulala kwachiwiri. Kuchokera pakutupa kwapamwamba kwa nthawi yochita ntchito, Chida chothandizira chimateteza gawo lovulala kudzera mu ntchito zingapo, kuthandizira ankle kuti abwerere bwino.
Ankle sprains nthawi zambiri amabwera chifukwa cha zovuta kapena kung'amba. Olumala okhazikika. Kusanjana kakang'ono kapena kusuntha kwa zinthu kumatha kuvulaza kwambiri. Zipangizo zothandizira. Izi zimaphatikizapo nthambi ya ankle, ma bandeji otayika, komanso ma brace. Amagwiritsa ntchito kukonzanso kwakunja kuti achepetse mayendedwe ochulukirapo ankle. Amasiya mayendedwe owopsa omwe amayambitsa mavuto. Samalani chingwe chokhazikika. Amathandizira mbale mbali zonse ziwiri. Mbale izi zimasunga mayendedwe a ankle mkati mwa malo otetezeka. Izi zimayimitsa odwala osakanikiranso mukamayenda kapena kugwiritsidwa ntchito mosavuta sikungayambitsenso kuvulazanso. Zimapanga malo okhazikika a ligantion yowonongeka kuti muchiritse.
Pambuyo pomuletsa, minofu yofewa mozungulira phewa likhala lophatikizika komanso kuchititsa chidwi, komanso kulimbikira kwanu kukulitsa ululu. Chida chothandizira chingalimbikitse kubwerera kwa venous ndikuchepetsa kutupa kwambiri; Nthawi yomweyo, kupanikizika kwake kumatha kuchepetsa thupi kumatha kuchepetsa thupi ndi gawo lovulala, kotero kuti kupindika kovulala kumatha kukhala "kuvula" mukamalemera. Mwachitsanzo, kukakamizidwa kwamphamvu kwa bandeji sikungangokonza zolumikizana komanso kumathandiziranso kutupa. Chidziwitso chazachipatala chikuwonetsa kuti kugwiritsa ntchito moyenera kuthandizira kuthandizidwa kungachepetse kupweteka kwa pachimake popitilira 40%.
Cholinga cha ankle chikuyenera kukhalabe mu mawonekedwe ake abwinobwino. Izi zimathandiza masikelo, ma tendon, ndi zina zofewa zimakonza. Zipangizo zothandizira zimathandizira kuti zigwirizane ndi malo oyenera. Amasiya minofu kuti asachiritse m'malo olakwika chifukwa cha zovuta zosamveka. Sprains wofatsa amafunikira brace yofewa. Ma braces awa amafanana ndi mawonekedwe a ankle. Amazisunga pang'ono koma molimba. Ma sprains okwanira amafunikira ma braces agwiritsidwe ntchito. Ma braces awa amakulolani kuti musinthe momwe makondawo akukhalira. Mutha kusintha momwe mumakhalira bwino. Amasunga cholowa. Amapatsanso minofu yamtundu wa makina oyenera kuti muchiritse. Izi zimapangitsa nthawi ya machiritso.
Ankle sprains nthawi zambiri imavulaza proprioception. Ndi kuthekera komverera komwe kulumikizidwa. Izi zimapangitsa odwala kukhala osakhazikika pakuyenda, ndalama zambiri zimayamba kukula. Zipangizo zothandizira kukonza zolumikizira. Amakhudzanso khungu kuti amve - ndemanga zochokera. Izi zimathandizanso kudziwa kuti matumba awo ali kuti. Pang'onopang'ono zimabweza kumbuyo. Pophunzitsa anthu a Rebha, mutha kutsitsa thandizo pang'ono. Izi zimakankhira thupi kuti mukalemenso. Odwala amazolowera kuyenda bwino ndikuchita masewera olimbitsa thupi mwachangu. Zimachepetsa mwayi wokumbanso.
Kusankha koyenerathandizaNjira iyenera kuphatikizidwa ndi kuchuluka kwa ma sprains ofatsa: Kwa sprains othamanga, magiya othandizira ndi mikwingwirima yachitsulo ndikulimbikitsidwa; Kwa sprains oopsa, pulasitala kapena mawonekedwe a boti ayenera kugwiritsidwa ntchito monga adotolo. Njira zothandizira zasayansi ndi chitsimikizo chofunikira cha phewa kuchokera kuvulala kuti likwaniritse, kuthandiza odwala kubweranso bwino komanso kuchita masewera olimbitsa thupi mosamala komanso mwachangu.
