Zvakajairika kune mamwe maekisesaizi kana kudonha kukonzeresa marwadzo mumawoko ako. Ndinovimba iwe uchakwanisa kuenderera mberi nekuita maitiro ako ezuva nezuva nekusagadzikana kudiki, asi pane dzimwe nguva pazvisingabviri kuvafambisa kana kuisa maoko ako pasi. Wakambonzwa nezve wrist yakavhurika, handiti?
Nhasi tinokuudza kuti chii chaicho, kuti chii chakabva uye kuti ungachibata sei. Dzidza zvese pamusoro pekukuvara kwakajairwa uku chero zera uye mamiriro emuviri.
Chii chinonzi wrist yakashama?
Kunyangwe vazhinji vedu tichiti tine "chanza chakavhurika", chii chinonyatsoitika i sprain. Izvo hazvifanirwe kuve zvakanyanya kutsamwisa, zvese zvinoenderana nekuwanda kwemarwadzo atinotambura. Chinhu chakajairika ndechekuti iwe unoona kusagadzikana kana iwe uchifambisa ruoko rwako kubva kune rumwe rutivi kuenda kune rumwe kana paunotsigira chanza.
Usatore kurwadziwa kudiki uku zvishoma, nekuti kana ukasapora nemazvo unogona kuwedzera kukuvara. A wrist sprain Zvinoitika apo mapfupa eichi anotsvedza mberi, zvichikonzera kukanganisa mumubatanidzwa uye kugadzira kukuvara kudiki.
Mabviro ayo ari mukutambanudza zvakanyanya kana kubvarura matsinga anobatana nejoinhi. Aya matsinga mafibhi anochengetedza kugadzikana kwematishu, saka kana tikatambura sprain tinonzwa tisina simba uye tisina kuenzana.
Zvakajairika kuti zviitike kana tikadonha kana kuzvirova pachedu, asi ichokwadi kuti ivo vanogona zvakare kuoneka nemamwe maekisesaizi akadai sekusundira-ups, burpees, tsoko, kudhonza-ups, nezvimwe.
Wrist sprains inorongwa maererano nekuoma kwayo. Mhando dze wrist sprains dzinosanganisira:
- wrist sprain giredhi 1 (munyoro). Mugiredhi 1 wrist sprain, marunda akatambanudzwa. Hapana kuzorora.
- wrist sprain giredhi 2 (pakati). Kana ligament radamburwa zvishoma, i grade 2 wrist sprain. Tinogona kutadza kufamba toda simbi kana simbi.
- wrist sprain giredhi 3 (yakakomba). Urwu ndirwo rwakanyanya kukomba rudzi rwewrist sprain. Marunda akabvaruka chose. Mune zvimwe zviitiko, ligament inogona kuparadzanisa kubva pfupa. Kana tiine giredhi 3 wrist sprain, tingangoda kuvhiyiwa.
Zviratidzo zvako ndezvei?
Kana wakatambura kana kuti uri kutambura nazvo, tine chokwadi chekuti unoziva nzira yekuziva chanza chakavhurika. Marwadzo, kushaya simba uye kusagadzikana ndizvo zvitatu zvakakosha zviratidzo. The kurwadziwa Izvo hazvifanirwe kuve munzvimbo, iwe unogona kutambura kurwadziwa kwakawanda muchiwoko; the kusagadzikana Ndiko kunzwa ikoko kwatinotenda kuti chidhori chichabva panzvimbo; uye kushaya simba zvichida ndicho chiratidzo chiri pachena.
Asi kana tisina chokwadi chezvatinazvo, chiremba anogona kuongorora wrist sprain vachishandisa bvunzo dzakasiyana. Izvi zvinovabvumira kutonga kunze kwekumwe kukuvara, senge watyoka wrist kana kuomeswa. Miyedzo inonyanyozivikanwa ndeiyi:
- Ongorora físico. Pakutanga, chiremba achatarisa kuzvimba, kunyorova, uye maronda. Ichaongororawo kufamba kwako.
- Magnetic resonance. MRIs inogadzira mifananidzo yemarunda uye tendon. Chiremba anogona kuzvishandisa kutarisa kuoma kwekukuvara.
- Bone scan. Muedzo uyu ndewekusimbisa kuti wrist haina kutyoka.
Nzira yekuderedza marwadzo uye kuporesa wrist?
Kana zvikaitika, usafambisa ruoko uye usaise inotonhora pairi. Zvinokurudzirwa kuenda kuna chiremba kuitira kuti kuburikidza nekuongorora anogona kuongorora dhigirii rekuputika uye kurapwa kwaunofanira kutevera.
Kunyangwe chinhu chekutanga chinouya mumusoro chiri bhandeji ruoko, handicho chinhu chinokurudzirwa kuita. Chidhori chako chinofanira kufambisa stimulations kuvandudza kutenderera munzvimbo uye kuwana kukurumidza kupora kwemarunda. Ita masaja madiki kwemaminetsi gumi nemashanu ega ega mazuva maviri.
Ita shuwa kuti wrist haiite kudonha pasi, unogona kuita a bandeji izvo zvinowanzoita kuomesa zvishoma kumusoro. Izvo zvakakosha kuti uende kuna physiotherapist kuti akupe iwo chaiwo pfungwa dzebhandeji rako. Panyaya yekuda kuzviita kumba nekuda kweruzivo, matanho ekutevera ndeaya:
- Isa imwe mugumo webhandeji mukati meruoko. Putira kamwe chete.
- Putira bhandi kuseri kweruoko. Simudza diagonally pamusoro pechanza chako, uchiifambisa ichienda kuchigunwe.
- Isa bhandeji pakati pechigunwe chako chechigunwe nechigunwe. Zvadaro tora kuseri kweminwe.
- Isa bhandeji diagonally muchanza cheruoko uye pasi pechigunwe.
- Putira bhandeji pazasi kweshure kweruoko, pamusoro pechanza, uye kumashure. Putira diagonally paruoko rwako, pakati pechigunwe chako chechigunwe uye chigunwe zvakare.
- Dzokorora kuputira diagonally paruoko rwako, uchigadzira crisscross. Dzokorora crisscross wakananga wrist uye forearm.
- Shandisa tepi kana tack kuchengetedza bhandeji panzvimbo.
Vhura maekisesaizi ekunyaradza kurwadziwa kwemaoko
Pamusoro pekutepa kuchengetedza ruoko rwakavhurika rwakamanikidzwa uye rwakachengeteka, zvakakosha kuita maekisesaizi anodzorwa kuti uvandudze kugadzikana uye simba. Pazasi tinoratidza akanakisa kupora kubva mukukuvara. Zvisinei, enda kune nyanzvi kare kuti uongorore kuoma kwekukuvara uye kwete kuwedzera zviratidzo.
Nyoro yekufamba kutambanudza
Kana iwe uchitambura nekurwadziwa kwemaoko, tanga neimwe mwenje mutsara wekufamba maekisesaizi. Iyi nzira inogona kubatsira kudzoreredza kuoma, kurwadziwa, uye kuzvimba. Inogonawo kubatsira zvakanyanya kana uine zviratidzo zveosteoarthritis.
- Gara pachigaro neruoko rwako pamusoro peruoko rwechigaro uye ruoko rwako nechanza zvakarembera kumagumo. Kana uchida, monera tauro diki woriisa pasi peruoko rwako kuti uwedzere kunyaradza.
- Tanga nekufambisa ruoko rwako pasi kusvika wanzwa kutambanudza zvishoma kumusoro kwechanza chako. Bata chinzvimbo ichi kwe5-10 masekondi uye upedze kudzokorora gumi.
- Wobva wadzosera kumashure mafambiro uye fambisa ruoko rwako kusvika wanzwa kudhonzwa pazasi pechanza chako. Pedzisa nhamba imwechete yekudzokorora.
resistance band exercise
Kushandisa bhendi rekudzivirira inzira iri nyore uye iri nyore yekushandisa wrist yako inorwadza. Inopa kugadzikana uye simba kune wrist pasina kuremedza mubatanidzwa. Inogona kunyanya kubatsira kune vanhu vane arthritic wrists kana tendinitis.
- Gara pachigaro ruoko rwakagara pagumbo uye chanza cheruoko chakarembera kubva kumagumo emabvi pasi.
- Chengetedza bhandi rekudzivirira pasi petsoka yako uye ribate kune rumwe rutivi. Iyo bhendi inofanirwa kuve yakasimba zvakakwana kuti ipe mwero mwero wekupokana, asi yakasununguka zvakakwana kuti ikubvumire iwe kuti upfuure nepakati yayo yakazara yekufamba.
- Zvishoma nezvishoma fambisa ruoko rwako padenga, wozoenda pasi.
- Mushure mekupedza maseti matatu egumi, flip ruoko rwako uye dzokorora chiitwa chanza chako chakatarisa mudenga.
tsinga dzakatsvedza
Kana uine carpal tunnel syndrome, kushandisa imwe nerve glides inogona kubatsira kuderedza marwadzo mumawoko ako nemaoko. Edza nzira iyi kuderedza compression pane yako yepakati nerve.
Zvishoma nezvishoma fambira mberi kubva panzvimbo yeruoko kuenda kune inotevera, uchiedza kubata imwe neimwe kwemasekonzi matatu kusvika manomwe usati waenderera. Panguva yechiitwa ichi, zvakanaka kuti unzwe kwechinguva kuwedzera kwezviratidzo zvako.
- Ita chibhakera nechigunwe chiri kunze kweminwe kuita seucharova munhu.
- Wobva watwasanudza zvigunwe zvako nezvigumwe kunge uri kuudza munhu kuti amire.
- Zvadaro, wedzera zvigunwe zvako uye chigunwe kuseri kweruoko rwako.
- Mushure meizvi, tendeutsa ruoko rwako kuitira kuti chanza chako chitarise kumusoro uye bvisa chigunwe chako kure neruoko rwako nerumwe ruoko rwako.
- Pakupedzisira, shandisa rumwe ruoko kudhonza chigunwe chako kumashure uye zvinyoro nyoro uchitambanudza.
Inogona kudzivirirwa here?
Hazviiti nguva dzose kudzivirira njodzi, asi tinogona kuderedza njodzi yekutsvedza nekudonha. Nekudaro, isu tinogona kutevedzera aya matipi kudzivirira wrist sprains:
- Ngwarira paunenge uchifamba mumvura kana kutonhora kwemamiriro okunze.
- Kupfeka magadhi emaoko panguva yezviitwa zvakaita sebasketball, skiing, uye skateboarding. Kana tikadonha, mudziviriri wewrist anodzivirira wrist kubva pakuita zvakanyanya kufamba.
- Pfeka shangu dzinotikwana zvakanaka kuti tideredze njodzi yekudonha.
- Simudza zvinhu zvinorema nemaoko maviri kuti uderedze kudzvanywa paruoko rwega ega.
Kutsemuka kwechanza kwakapfava kunotanga kunzwa zviri nani maawa makumi maviri nemana kusvika makumi mana nemasere mushure mekutanga kurapwa. Ichapora zvakakwana mumavhiki 24-48. Kana tine kukuvara kwakadzikama kana kwakanyanya, kupora kunogona kupera kubva ku1 kusvika kumavhiki masere. Tichada kupfeka simbi kwenguva zhinji. Muchiitiko chekuva kuputika kwakanyanya, ligament ichapora mumavhiki masere kusvika ku2. Kupora kuzere kunogona kutora 6 kusvika kumwedzi gumi nemiviri, kunyanya kana kuvhiyiwa kuchidiwa.