Ama-ankle sprains ane-ligament encane exega noma ukudabuka ingxenye;Ezimweni ezimbi kakhulu, kukhona ukuphuka okuphelele nge-ankle subluxation noma ukukhishwa kwe-fracture eyinkimbinkimbi.Ngemuva kokulimala kweqakala, isiguli siba nobuhlungu, ukuvuvukala, kanye ne-ecchymosis esigabeni esibucayi.Ngalesi sikhathi, ukunyakaza kokwenza ukuguqulwa kwezinyawo kuzokwandisa ubuhlungu, futhi ukwenza i-valgus yonyawo kungase kungabi buhlungu.

Kunezimbangela eziningi zama-ankle aphikisiwe, futhi umsebenzi wokulungiselela awanele;Indawo yenhlabathi enesihlabathi engalingani;Amateku agqokwa awalungile;Ukuntuleka kokugxila ngesikhathi sokuzivocavoca;Hamba ebholeni njengoba ugxuma futhi ugijima.

Ukuxilonga kulula, futhi ukuxilongwa kokuqala kungenziwa ngokusekelwe emlandweni wokuhlukumezeka kanye nezimpawu nezimpawu.Kodwa-ke, ubunzima besifo kufanele buhlukaniswe bese kwenziwa ukuxilongwa okufanele.Ngokuvamile, uma uhambisa i-ankle yakho, nakuba ubuhlungu bungaqinile, iningi labo ukulimala kwezicubu ezithambile, ungaziphatha ngokwakho.Uma unezinhlungu ezinzima lapho uhambisa iqakala lakho, awukwazi ukuma nokunyakaza, ubuhlungu buphezu kwethambo, kunomsindo lapho ugoqa, futhi uvuvuka ngokushesha ngemva kokulimala, njll, okuwukubonakaliswa ukuphuka, futhi kufanele uye esibhedlela ukuze uhlolwe futhi welashwe ngokushesha.

Ukuze uthole ama-ankle sprains, ukucindezela okubandayo okusheshayo (okufakwe emanzini abandayo imizuzu engu-10-15) kuzonciphisa ubuhlungu, kuvimbele ukuvuvukala ngokweqile futhi kusize ukuvimbela ukuphuma kwegazi ngaphakathi kwezicubu.Uma ama-cubes eqhwa asetshenziswa, akufanele ahlangane ngqo nesikhumba, ngaphandle kwalokho angashisa isikhumba, futhi ama-ankle kufanele aboshwe nge-gauze.Izitsha zamanzi ashisayo kanye nezitsha ezipholile zingaba nenzuzo ekwelapheni ama-sprains eqakaleni, kusukela ekuvuseleleni ukugcwaliswa kwegazi kuya ekuphulukiseni okusheshayo nokunciphisa ukuvuvukala.Beka isithende emgodini wamanzi ashisayo wokushisa okulungile cishe imizuzwana engu-15, bese uphendukela emgodini wamanzi abandayo cishe imizuzwana emi-5, njalonjalo.