Matsaloli

Wani damuwa shine lokacin da tsoka ta miƙe sosai da hawaye. Hakanan ana kiransa tsoka da aka ja. Rashin damuwa shine rauni mai raɗaɗi. Hakan na iya faruwa ta hanyar haɗari, amfani da tsoka, ko amfani da tsoka ta hanyar da ba daidai ba.

Wata damuwa na iya faruwa ta hanyar:

• Yawan motsa jiki ko ƙoƙari
• Rashin dacewar ɗumi kafin aikin motsa jiki
• Rashin sassauci

Kwayar cututtukan cututtuka na iya haɗawa da:

• Jin zafi da wahalar motsi tsoka mai rauni
• Fata mai launi da rauni
• Kumburi

Theauki matakan taimakon farko na gaba don magance damuwa:

• Aiwatar da kankara yanzunnan dan rage kumburi. Nada kankara cikin zane. Kada a sanya kankara kai tsaye a kan fata. Aiwatar da kankara na tsawon mintuna 10 zuwa 15 a kowace awa 1 ga rana ta farko da kowane bayan awa 3 zuwa 4 bayan hakan.
• Yi amfani da kankara na kwanaki 3 na farko. Bayan kwana 3, ko zafi ko kankara na iya taimakawa idan har yanzu kuna da zafi.
• Huta tsokar da aka ja na akalla rana. Idan za ta yiwu, kiyaye tsokar da aka ja sama sama da zuciyarka.
• Yi ƙoƙari kada ku yi amfani da tsoka mai wahala yayin da yake da zafi. Lokacin da ciwon ya fara gushewa, a hankali za ku iya haɓaka aiki ta hanyar miƙa tsoƙar da ta ji rauni a hankali.

Kira lambar gaggawa na gida, kamar su 911, idan:

• Ba ku da ikon motsa tsoka.
• Raunin yana zub da jini.

Kira mai ba da sabis na kiwon lafiya idan ciwon bai tafi ba bayan makonni da yawa.

Shawarwarin na gaba zasu iya taimaka muku rage haɗarin damuwa:

• Yi dumi sosai kafin motsa jiki da wasanni.
• Ci gaba da tsokoki da ƙarfi.

Tsoka da aka jika

• Strainwayar tsoka
• Jiyya don zafin kafa

Biundo JJ. Bursitis, tendinitis, da sauran cututtukan cututtuka da maganin wasanni. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 263.

Wang D, Eliasberg CD, Rodeo SA. Physiology da pathophysiology na musculoskeletal kyallen takarda. A cikin: Miller MD, Thompson SR. eds. DeLee, Drez, & Miller's Orthopedic Sports Medicine. 5th ed. Philadelphia, PA: Elsevier; 2020: babi na 1.