Ngaphantsi kancinane kweenyanga ezintathu ezidlulileyo ndiye ndafumana ukwenzakala okwathi kwanqumamisa ukuqeqeshwa kwam okwexeshana. Ndandilungiselela ukwenza isizini yam yokuqala yokukhwela umqengqelezi, kodwa ndandinethamsanqa elibi lokudinwa imilenze yam ngokutsiba nokuwa phantsi ndixhase isandla sam. Ukuwa ukusuka ngaphaya kweesentimitha ezingama-60 ukuphakama.
Ndaziva kakuhle kakhulu indlela esaphukile ngayo isihlahla sam kwaye, emva koko, unomathotholo waphuma endaweni yawo. Ngamava awoyikisayo, kangangokuba andizange ndifune nokukhangela. Isiphumo yaba kukuqhekeka kwesihlahla kunye neradiyasi, eyaziwa ngcono njengokwaphuka kweColles.
Ngethamsanqa, bendinenxeba elicocekileyo elenza ukuba kube lula ukufaka ithambo endaweni yalo. Andizange ndifune utyando, nangona bandinika ithuba lokwenjenjalo, ndaza ndagoduka nengalo yam ifakwe isamente ekhwapheni. Ubabalo olwandehlelayo phakathi kuAugust.
Namhlanje ndifuna ukukuxelela malunga nazo zonke iimvakalelo oza kuzifumana kwinkqubo yokuphilisa (ukuba nje awuzange ufune utyando), ingcebiso yam yokujongana nayo ngendlela efanelekileyo kunye nokubuyisela okufuneka ukwenze.
Yintoni ukophuka kweColles?
Ukwaphuka kukaColle Kwenzeka xa ithambo leradiyasi liphukile kwindawo ekufutshane nesandla (i-distal radius). Kulula ukuqaphela nge-deformation ebonakalayo esihlahleni, njengoko i-radius iyasuswa kwaye ishiya inyathelo. Akudingeki ukuba iphule ngokupheleleyo, kodwa kubaluleke kakhulu ukuba i-orthopedist ibeke amathambo ngokuchanekileyo ukuphepha utyando.
Igama lokwaphuka kungenxa uAbraham colles, ugqirha wotyando waseIreland owathi ngowe-1814 wachaza oku kukrazula ukuze kubonwe lula kwii-x-reyi.
Kwimeko yam, babeke iradius ukuze banditofe. Ukuba ukhe wadlula kule nto, uya kuvuma ukuba lelinye lawona mava akhwankqisayo, kodwa ubushushu obunikwe yi-cast entsha bukunika uzuko emva kwentlungu.
Inyembezi yam yayicocekile kwaye ibekwe kakuhle kangangokuba kungaphelanga nenyanga yakhutshwa isamente. Besenditshilo, bendinethamsanqa lokuba ndimncinci, ndithanda iimbaleki, ndihoye ukutya kwam kwaye ndenza yonke into esecaleni kwam ukuze ukuchacha kukhawuleze. Kubantu abadala, abantu abahleliyo okanye abanokwaphuka kancinci kancinci, isamente inokuhlala ukuya kwiiveki ezisibhozo.
Yintoni onokuyilindela ngexesha lokudlala?
Iveki yokuqala iyoyikeka, isihogo, i-apocalyptic, iyoyikeka, kunye nawo onke amagama amabi onokucinga ngawo. Ngokukhawuleza ukuba isiphumo se-anesthetic yasekuhlaleni iphelile, uya kuziva eyona ntlungu ibukhali kunye neyona ntlungu ibuhlungu owakhe wayifumana ebomini bakho (ngaphandle kokuba ubelekile okanye udutyulwe).
iminwe yakho iya kuba njalo ukudumba uya kucinga ukuba unengxaki yokujikeleza. Ungakhathazeki, ukuba azikho ezimfusa okanye ezimnyama, akukho nto yokoyika. Ndaba nexhala nam ndaya kwi-ER kathathu ngaphantsi kwe-48 iiyure, kodwa kufuneka uqonde ukuba ukuvuvukala luphawu oluhle lokubuyisela. Xa uqhekeza ithambo, indawo izele ngamasuntswana kunye namaqhekeza ekufuneka umzimba ucocekile, kwaye yiyo loo nto ukufumba kolwelo kubangela ukudumba okumangalisayo.
Ndiyazi ukuba uya kuziva ngathi i-cast iqine kakhulu kwaye kunokuba kubi kuwe ukuba uzive ngathi ingalo yakho iya kugqabhuka, kodwa yinkqubo leyo. Okukhona ithambo lihamba kancinci, kokukhona kungcono ukubunjwa kwecallus.
Kuya kufuneka "uthande" loo ntlungu kwaye ufunde ukuhlala nayo ide iyeke ngokuhamba kwexesha. Emva kweentsuku ezi-7 zokuqala, uya kuqaphela ukuba intlungu iyanyamalala kwaye ukuvuvukala kuhla kancinci. Kubalulekile ukuba ugcine iminwe yakho phezulu kwaye uzame ukuyihambisa ukuze isebenze ukujikeleza.
ukuba kulala, kwiiveki ezimbini zokuqala ndasebenzisa isilingi yaye, phakathi kwesifuba nengalo, ndabeka umqamelo ophakamisa isandla. Nditsho ndikhumbula ndilala phantse ndihleli ngoba intlungu ibinganyamezeleki ndilele phantsi. Ungalahli ithemba, yonke into iya ibangcono njengoko iintsuku zihamba.
Ngaba unokuqhubeka noqeqesho?
Ndingumntu okhutheleyo, ndiqeqeshe kakhulu iintsuku ze-5-6 kwaye iintsuku zam zokuphumla zazisebenza (ndahamba, ndaya kwi-yoga, i-Pilates ...). Ukwenzakala kakhulu kwandenza ndayeka ukwenza izinto. Kwiveki yokuqala bendingenoziva ndisenza nto, ndamamela umzimba wam bendisazi ukuba lixesha lokuphumla de ndifumane amandla.
Ngezo ntsuku ze-7, ndaphuma kuphela ukuhamba kunye nabahlobo ukuze ndicoce intloko yam kwaye ndigcine ukujikeleza kwam kusebenza. Indincede kakhulu ukuthomalalisa iintlungu eziqatha nokunciphisa ukudumba. Kwakhona, ndandisebenzisa ezo ntsuku ukulala, nokulala kakhulu. Ukuphumla kubaluleke kakhulu ukubuyisela kukwenzakala ngokukhawuleza.
Emva kokuba iveki yokuqala iphelile, ndazifumana ndisemoyeni wokuhamba malunga namaxesha e-4 ngeveki. Hamba ngokuphakathi. Isamente inzima, umzimba awukwazi ukusebenza kakhulu kwaye yonke into oyenzayo kufuneka ube ukuziva ngcono. Musa ukwenza nayiphi na inzame, kodwa musa ukuhlala ebhedini okanye esofeni. Unamalungu amathathu asebenza ngokugqibeleleyo kuwe, ke musa ukuzenza ixhoba. Ngalo lonke ixesha ndandibacela ukuba bangandincedi ukunxiba, ukutya okanye ukuhlamba. Ungumntu ofanelekileyo kwaye kufuneka uyazi.
Njengoko iintsuku kunye neeveki zihamba, ungaqala ukongeza umthambo we-abs, iimpundu kunye nemilenze. Unokude usebenze ngengalo yakho engonakalanga. Kuthiwa umzimba uzama ukulinganisa ukungalingani, ngoko unokunceda ungalahlekelwa kakhulu ubunzima bemisipha.
Ndadinwa kukwenza i-squats (yazo zonke iintlobo), ukuhlala-ups, i-kettlebell yengalo enye, i-bicep curls (ngengalo elungileyo), ndahamba ngendlela, ndenza i-elliptical ...
Ndikucebisa ngamandla musa ukuwuyeka umsebenzi womzimba. Ngengqondo kufuneka womelele kwaye ukukhuthala kuya kukunceda kule nkqubo. Ukongeza, uya kuxabisa ukungaphulukani nobume bomzimba ngokupheleleyo.
Kufuneka utshintshe imikhwa ethile
Ngaba uyazi ukuba yeyiphi enye yezona zinto zibalulekileyo ebomini? Ukutya kwakho. Ewe, akufuneki ukuba umkhathalele kakhulu, kodwa kufuneka wenze njalo ukwandisa i-caloric intake ukuya kwi-30%.
Inkqubo yokuphilisa idla amandla amaninzi, ngoko umzimba wakho uya kufuna zonke izondlo ezisemgangathweni. Yandisa ukusetyenziswa kweeprotheyini kunye namafutha anempilo, ukunciphisa nayiphi na imveliso eyenziwe nge-ultra-processed kunye nokuphelisa alcohol.
Ndincoma ukuba uthathe i-magnesium kunye ne-vitamin C ukunceda ukuchacha.
Kuya kwenzeka ntoni xa kukhutshwa isamente?
I-plaster isuswe ngesarha yombane engayinqumliyo ulusu, ngoko awunako ukoyika. Andiyi kukukhohlisa, uya kuva intlungu. Uchithe ixesha elingaphezu kwenyanga ingalo yakho ingashukumi kwaye mhlawumbi nesandla sakho sigobile.
Ngeli xesha, uya kubona ingalo yakho engaqhelekanga kakhulu. ngaphandle kwemo, ngokuninzi iinwele kunye nemivumbo. Ukuba uyoyika, musa ukuyijonga kwaye ucele ukuba ihlanjwe phambi kokuba uyinxibe iqhina (okanye ibhanti eliqinileyo). Kuya kufuneka bashukumise isandla sakho, ke thatha umoya onzulu kwaye ukhaliphe. Nje ukuba i-wristband ibekwe, baya kukuthumela ekhaya kwaye uya kuhlala ezinye iiveki ezi-4.
Ingqiniba iza kuba nzima kuwe ukuhamba, kodwa ungangxami. Kwisithuba esingaphezulu kweveki uya kuphinda ubuyise ukushukuma ngokupheleleyo komdibaniso. Ngosuku lokuqala andizange ndikwazi ukuthoba, kwaye kwiiyure ze-48 ndandisele ndinoluhlu lwe-85%.
Ingcebiso yam kukuba emva kweveki yokuqala kunye ne-splint, yiya ku-a iphysiotherapist yezemidlalo. Kubaluleke kakhulu ukuba uqale ukuchacha ngokukhawuleza. Musa ukwesaba ithambo lakho, kuba ukuba ulandela iingcebiso zengcali, uya kuvuselela ukubuyiswa kwaye akuyi kubakho mngcipheko wento embi eyenzekayo.
Iya kukunika imiyalelo malunga neentshukumo onokuthi uzenze ekhaya, iya kukucebisa malunga nokusetyenziswa kokubanda kunye nekhilimu ethile kwaye, ngaphezu kwayo yonke into, iya kususa uloyiko lwakho lokungahlukanisi kwi-wristband yakho.
Nje ukuba i-traumatologist ikunike ithuba lokuya phambili ukuze uqalise kwakhona ubomi bakho obuqhelekileyo, iphysiotherapist yakho iya kukucebisa malunga nemithambo emitsha ukuqala ukomeleza umphambili kunye nezihlunu zesandla. Mna, emva kwenyanga enesiqingatha, ndenza iipush-ups zam zokuqala. Kwaye namhlanje, phantse iinyanga ezintathu emva kokuphuka kwam, ndenza uqeqesho olusebenzayo, ukwenza i-burpees kunye nokulungelelanisa imithambo de ndibe namandla aneleyo engalweni yam.
Umnqweno wokubuyisela uya kuba ngowokunceda ukuba uphumelele ngokukhawuleza. Ukuba ukhalaza nje kwaye awuyenzi indima yakho, unokuphulukana noluhlu olupheleleyo lwesindululo okanye uqhubeke nokungonwabi kangangeenyanga ezininzi.
Ngokucacileyo, andinawo amandla okwenza i-biceps curl nge-5 kilos, kodwa andikho ngokukhawuleza. Ndonwabile kakhulu ngendaleko, kodwa umzimba udinga ixesha lokubuyela ngokupheleleyo. Kwaye kuthiwa de kuphele unyaka, ithambo alisafani nakuqala.
Iingcebiso ngendandizazi
- Musa ukuzikrwela ngaphakathi kwesamente. Ukurhawuzelelwa kokomzuzwana, kodwa ukuba wenze inxeba linokosuleleka.
- coca iminwe yakho ngento yokosula kunye nesibulali ntsholongwane. Nokuba awuchukumisi nantoni na ngesandla kwingalo yakho yokuphosa, ukwakheka kwesikhumba esifileyo kunye nokubila kunokukwenza ukuba unuke kakubi.
- uthambisa isandla nge cream okanye ioli.
- Xa uziva ungcono kancinci ngesamente, qalisa ukufumana iibhotile, iiglasi okanye ibhegi enobunzima ukuvuselela ukudalwa kwethambo. Nokuba wenze iintshukumo ezincinci (ezigudileyo kwaye ngaphakathi kwento evumela i-cast).
- thabatha citrate magnesio.
- Ukuba uyazenzakalisa ingalo eyongamileyo, kunandipha ukufunda ukuphila kwelinye icala. Kwafuneka ndifunde ukutya, ukuxubha amazinyo, iqhosha lebhulukhwe yam, ukubhala kwiselula yam ... Ingqondo iyavuselelwa kwaye unokufumana izakhono obungazi.