Ngaba ukhe waqaphela ukucofa kwamagxa, ukucofa, ukuqhekeka, ukuphuma okanye ukugaya ngexesha lokuzilolonga? Ukuba kunjalo, ufumana i-crepitus. Eli gama livakala lingaqhelekanga libhekisela kwimeko evelisa nayiphi na ingxolo engaqhelekanga eyenziwa lilungu ngexesha lentshukumo. Inokuba namandla okanye ibe buthathaka, ingapheli okanye ibe yethutyana, ibe buhlungu okanye ingabi nantlungu.
Kodwa nokuba zinkcukacha kangakanani na, kufanelekile ukwazi ukuba yintoni ebangela ukuba igxalaba lakho liqhekeke ngexesha lokuzilolonga. Ingxaki ayinakusonjululwa ngaphandle kokuba uyazi kakuhle ukuba ibangelwa yintoni.
Izizathu
Igxalaba lenziwe kwi-joint-shaped joint. Ithambo le-humerus lingena ngaphantsi nangaphakathi kwe-scapula, okanye i-blade blade, kunye nezihlunu ezine, ezibizwa ngokuba yi-rotator cuff, zidibanise. Igxalaba lidityaniswe ngendlela evumela ukuhamba okuphezulu kweengalo zakho. Le anatomy evumela ukuba uluhlu olupheleleyo lwentshukumo lushiya igxalaba lakho lisengozini yokwenzakala kunamanye amalungu.
Ukuba uyazibuza ukuba zeziphi ezinye zezizathu eziqhelekileyo zokuqhekeka kwamagxa, siza kuzichaza ngezantsi.
Igxalaba elidibeneyo
I-shoulder subluxation ibhekisela ekukhutshweni kwenxalenye yokubambisana, enokuthi yenzeke ngenxa yezizathu ezahlukeneyo. Kwenzeka xa ibhola yengalo yengalo engaphezulu (i-humerus) isahlula ngokuyinxenye kwisokethi yeglenoid yegxalaba. Unokuziva urhawuzelela, ubushushu, okanye intlungu ukongezelela ekuphumeni kwegxalaba. Imvakalelo eqhelekileyo kakhulu xa usenza iintshukumo eziphezulu.
Eyona ndlela yokuyilungisa kukuya kugqirha womzimba. Ukutshatyalaliswa kwegxalaba, mhlawumbi awuyi kufuna utyando, kodwa unokufuna "ukunciphisa," apho ugqirha ezama ukuzisa ngobunono i-humerus kwi-socket. Unokufuna kwakhona ukuvuselelwa okuqhubekayo ukuze ubuyisele amandla ehlombe, ukuhamba, kunye nokuzinza.
imithambo exengayo
Iigaments zidibanisa amathambo kwaye zigcine i-skeleton iqinile. Uninzi lwabantu lufumana i-ligaments eqinile ngenxa yokungabikho komzimba kunye nokuzolula, kodwa kukho abanye abanemigqa evulekileyo. Xa i-ligaments ikhululeka, inokubangela intlungu kunye nengxolo engaqhelekanga kumalungu.
Igama elisemthethweni lale meko ngu ukuyekelela kwe-ligamentous, kodwa usenokuba ukhe weva abantu besithi "i-double jointed" okanye "i-joint laxity." Abo basebenzisa igama elithi double articulation, alikho. I-Ligamentous laxity ligama elichaza abantu abanamalungu akhululekile kakhulu, apho banemigqa emide kunye negxalaba banokuva intlungu kule meko.
Kule meko, kufuneka uye kwi-physical therapist. I-Ligaments ekhululekile inokunyangwa ngokubuyisela ngokufanelekileyo, njengoko ixesha elininzi, le meko ayisebenzi kakuhle ngokuzinzisa utyando.
ukwaphuka kwegxalaba
Ukuphulwa kwegxalaba kunokuvela kwingozi yemoto, ukudibanisa imidlalo, okanye ukuwa, phakathi kwezinye izizathu. Nangona iintlungu zokwenzakala zisenokuba kudala zimkile, ukugquma okanye ukuphuma kwesandi ngamaxesha athile kunokuba sisiphumo esisisigxina. Nokuba iqhekeza elincinci, ukuba aliphili ngokufanelekileyo, linokubangela ukuvela kwehlombe.
Xa amathambo edibanisa kunye emva kokuhlukana, ama-ridges angenziwa kunye namahlombe okanye iimbambo. Le miqolo ithanda ukukruneka okanye ukukhuhla izihlunu kwaye ngamanye amaxesha yenza ingxolo evakalayo.
irhasi ekhupha igxalaba
Andityi ngamathumbu, kodwa igesi nayo iqokelelana kumalungu, kwaye kufuneka ikhululwe. Le nto, ngamanye amaxesha ibizwa ngokuba i-cavitation, ayinabungozi kwaye ngokuqhelekileyo ayinabuhlungu, kwaye iyenzeka ngenxa yokukhululwa kweegesi ezahlukeneyo kwi-synovial fluid, i-lubrication eyenziwa ngumzimba ukugcina amalungu ahambayo.
I-Synovial fluid iqulethe i-oksijini, i-nitrogen, kunye ne-carbon dioxide, yonke into enokuthi ibe noxanduva lwesandi esiqhekezayo-yinto eyenzekayo xa uqhekeza i-knuckles yakho.
Logama nje ungaziva naziphi na iintlungu, igxalaba lakho lingaqhubeka nokusebenza kakuhle. Kwaye hayi, ukukrazula i-knuckles yakho akuyi kubangela isifo samathambo.
Iinyembezi zeLabral
Isakhiwo esenziwe nge-cartilage ebizwa ngokuba yi-labrum inokukrazula ngenxa yokusetyenziswa ngokugqithiseleyo, ubudala, okanye ukulimala. Iinyembezi zeLabral zihlala zibuhlungu kakhulu. Ezi zinyembezi zenza isandi sokusila okanye esiphumayo xa sizama ukusebenzisa ihlombe ngenxa yaso nasiphi na isizathu. Esikhundleni se-pop okanye intlungu, iinyembezi ze-labral zidala intlungu eqhubekayo kunye nokungonwabi phantse nawuphi na umsebenzi.
Abantu bahlala bephila iminyaka bengaqondi ukuba banelabhu ekrazukileyo. Ngokuqhelekileyo kuthatha ixesha ngaphambi kokuba ukukrazula kubangele intlungu yokwenyani, kwaye abantu ngokuqhelekileyo abahoyi kakhulu ingxolo ephuma egxalabeni xa ushukuma, eziluphawu lweenyembezi zelabral.
Intlungu ngokuqhelekileyo ibukhali kwaye igxininiswe yintshukumo ethile. Umzekelo, unokuziva iintlungu ezibukhali ngokukhawuleza xa uthatha ibhegi etafileni okanye uphakamisa isandla sakho. Ngokwemvelo, ukungazinzi egxalabeni kukubonakalisa ngokucacileyo ukukrazula kwe-labral. Siya kuqwalasela igxalaba xa sizolula okanye sisenza umthambo. Ukuba sivakalelwa kukuba igxalaba lingaphuncuka endaweni nangaliphi na ixesha, luphawu olunamandla lokuba unokuba ne-labral tear.
Rotator cuff ukukrazula
Ezibini zezona nzakala zixhaphakileyo zamagxa, iinyembezi ze-labral kunye neenyembezi ze-rotator cuff, zinokubangela ukuqhekeka kwamagxa.
Iinyembezi zeLabral zibandakanya ukulimala kwi-shoulder socket cartilage disc, ebeka umphezulu wethambo lengalo ephezulu (humerus). Iinyembezi ze-Rotator cuff zibandakanya ukulimala kuyo nayiphi na imisipha emine okanye kuyo nayiphi na imisipha ebambe i-humerus ngokukhuselekileyo kwi-socket yegxalaba.
Dibana nengcali yamathambo. Ukuqhawuka kolu hlobo kukwenzakala okumandundu okunokukhokelela kumonakalo osisigxina ukuba akunyangwa.
Imisipha exineneyo
Ukuba uqeqesha kakhulu, unokubandezeleka kwizihlunu eziqinileyo okanye amaqhina emisipha. Xa imisipha idibanisa kakhulu, inokuthintela uluhlu lwentshukumo yegxalaba kwaye ibangele izakhiwo zangaphakathi ukuba zixubane.
Ukuba ufuna ukuyilungisa, yolula, i-foam roll, i-massage, yenza unyango lobushushu kunye nonyango olubandayo ukunceda ukukhulula izihlunu ezixineneyo. Kwakhona, thatha iintsuku ezimbalwa ukuze unike izihlunu eziqinileyo ixesha lokubuyela kwaye zikuncede uphephe ukuxinezeleka okungapheliyo.
Ukusebenzisa i-pad yokufudumeza, ngokukhethekileyo ukushisa okumanzi, kuya kunceda ngaphambi kokuzivocavoca ukuphucula ukuhamba kwegazi kwindawo. Emva kokuzivocavoca, umkhenkce kufuneka usetyenziswe. Ukuba iimpawu ziyaqhubeka nangona ukuphumla kunye nonyango olushushu kunye nokubandayo, bona ingcali.
Bursitis okanye tendinitis
I-Bursitis kunye ne-tendonitis zimbini iimeko eziqhelekileyo ezivuthayo ezinokuchaphazela nayiphi na idibeneyo. Zomibini zivame ukubizwa ngokuba yimpembelelo ethe ngqo ehlombe.
I-Bursitis ibhekisa ekudumbeni kwe-bursa, ingxowa ezaliswe lulwelo enceda amalunga e-cushion kunye nokunciphisa ukungqubana phakathi kwezicubu ezahlukeneyo emzimbeni. Xa i-shoulder bursa ivutha, indawo engaphakathi kwegxalaba iyancipha kwaye ingabangela ukungqubuzana, oku kunokukhokelela kwintlungu kunye nokuchofoza.
I-tendonitis yehlombe, ngakolunye uhlangothi, kukuvuvukala kwethenda, ngokuqhelekileyo i-rotator cuff okanye i-biceps. Nangona umthombo wokuvuvukala uhlukile, umphumo uyafana: ukunciphisa indawo ngaphakathi kwegxalaba, oku kunokukhokelela ekuxubeni, intlungu, kunye nokucofa.
Unokukwazi ukunciphisa iimpawu ze-shoulder bursitis kunye ne-tendonitis ekhaya kunye ne-anti-inflammatory relievers, i-ice, kunye nokuphumla. Kodwa ukuba iimpawu zakho ziyaqhubeka, kufuneka uye kugqirha.
I-Osteoarthritis
Njengoko uneminyaka yobudala, i-cartilage phakathi kwamalungu akho iqala ukuhla, iyancipha isithuba phakathi kwamathambo. Ukuba amathambo ayahlikihla kwaye ahlikihle kunye, anokubangela ingxolo enokuthi ibe yimpawu zokuqala ze-arthritis.
Thetha nogqirha wakho ukuba ukrokrela ukuba une-arthritis. Uninzi lwabagqirha bacebisa uhlengahlengiso lwendlela yokuphila kule meko, njengokuphepha imisebenzi ethile (okanye ukongeza eminye imisebenzi ephantsi), ukunweba iindawo ezichaphazelekayo, kunye nokusebenzisa ukushisa kunye neqhwa.
Mhlawumbi ayililo igxalaba lakho
Ingxolo ephumayo okanye ephumayo ocinga ukuba ivela egxalabeni lakho inokuba ivela kwiindawo ezikufutshane namagxa akho, kodwa hayi ngokuthe ngqo kwelo lungu.
Ngokomzekelo, i-biceps tendon inokuthi ikhululeke okanye ivuthe, i-shoulder blades inokugubha iimbambo, okanye imisipha ye-pectoral ingaba nzima kakhulu.
Ngaba kulungile ukuqhekeza igxalaba?
Nangona ingenguye wonke umntu onokuqhekeka amagxa abo, sinokuzama ukolula ukuqhekeka kwegxalaba ukukhulula izihlunu. Ukuba sifumana ubuhlungu obukhulu kunye nobuhlungu obungapheliyo, sinokuphatha ukungahambi kakuhle ngokubambisana ngokushisa okanye sinokutyelela ingcali ukuphuhlisa isicwangciso sonyango.
Ukwenza oku, sinokuwela iingalo zethu emzimbeni wethu ukuze siqhekeze igxalaba elinye ngexesha. Ngokuhlukana kwemilenze yakho ububanzi bamagxa, phakamisa ingalo yakho ukusuka egxalabeni ukuya ku-crunch de ihambelane nomhlaba. Emva koko siya kuhambisa ingalo phambi komzimba ukwenzela ukuba inxalenye ephezulu yengalo ibe esifubeni kwaye siya kuxhasa i-elbow ngesandla esichaseneyo, sidonsa ihlombe. Siya kugcina ukolula imizuzwana ye-20 okanye de kube siziva igxalaba snap.
Ukuba asiziva nakuphi na ukuphucuka, siyakuphinda ukolula kathathu phambi kokuba sitshintshele kwelinye igxalaba. Ukutyumza igxalaba kulungile kwiintlungu zexesha elifutshane, kodwa akufuneki siyenze ngalo lonke ixesha. Kungenzeka ukuba sinengxaki yokuzinza ngokudibeneyo ukuba siziva sinesidingo sokukwenza rhoqo.
Ngaba kuqhelekile ukuba buhlungu?
I-Crepitus kwi-joint joint ayisoloko ibangela intlungu. Imisipha kunye namathambo anokuqhekeka naxa esebenza kunye ngokugqibeleleyo. Kodwa ukuba isandi esidibeneyo sihamba kunye nentlungu, ingaba ngumqondiso wokulimala okanye enye imeko yempilo.
Ukuba intlungu esiyifumanayo iyaqhubeka kunye nokwenzakala kwamva nje, kunokubakho a ukuqina kwemisipha yangaphakathi, ukukrazuka, okanye ukwaphuka leyo ifuna ukulungiswa. Igxalaba lisenokuziva lilungile de sizame ukulihambisa kumacala athile. Ukuba nayiphi na intshukumo ihamba kunye ne-crunch kunye nentlungu ekhuphayo rhoqo xa uphakamisa ingalo yakho, kufuneka ubone ugqirha.
Ukuba ukulimala kwamagxa akunyangwanga kakuhle, inkqubo entsonkothileyo yeetendon kunye nezihlunu ezibambe ijoyinti kunye inokuwohloka. Ngamanye amaxesha ukulimala kwamagxa okungaphili ngokufanelekileyo kubangela imeko ebizwa ngokuthi "ihlombe elinqabileyo," elithintela uluhlu lwentshukumo.
Ngaba kufuneka ndiye kwagqirha?
Njengophawu, ukukrazula kwamagxa akuyongozi okanye kuyinkathazo. Abantu abaninzi banamava okuphuma emagxeni ngaphandle kwentlungu, kwaye inokuba luphawu lokuba imisipha, iigaments, imisipha, kunye namathambo emagxeni asebenza kakuhle, nangona xa enza ingxolo. Kuyafana naxa uqhekeza amaqupha akho okanye ujija umqolo wakho.
Nangona kunjalo, ukuba unalo naluphi na uhlobo lwentlungu kunye nezandi ezingaqhelekanga, inokuba luphawu lokwenzakala. Ukuba iintlungu azinzima, unokuzama unyango lwasekhaya olunje ngeepakethi ezibandayo, imikhono yoxinzelelo, okanye ukuphumla nje. Kwaye qiniseka ukuba uhlala usenza igxalaba eliguquguqukayo elizolulayo ngaphambi kokuba wenze imithambo, kunye nokuzolula okumileyo emva koko.
Ukuba iintlungu ziyaqhubeka okanye ziba nzima, ngokuqinisekileyo kufuneka ubone ugqirha. Ukushiya ukulimala okungaphendulwanga kunokukhokelela kwiingxaki ezinzulu zamagxa, kubandakanywa nesidingo sotyando okanye umda osisigxina wokuhamba.
Unyango
Los iiphysiotherapist Ziingcali zokulungelelanisa ukunyakaza kunye nokwenza utshintsho kwi-posture ukuvumela imisipha kunye namathambo ukuba aqhube ngokufanelekileyo, kungakhathaliseki ukuba bunzima bokulimala. Ezinye iindlela i-physical therapist inokunciphisa okanye iphucule iingxolo zamagxa ngokulungiswa kwe-postural, ukuzolula kunye nokuqinisa ukuzivocavoca, okanye ukuguqulwa komsebenzi.
Ukuba ubanjwe kwaye unyangwe kwangoko nangempumelelo, unokubona ukuphucuka kweempawu ngexesha elifutshane. Kwezinye iimeko, i iipinkon I-over-the-counter inokuba yiyo yonke into oyifunayo. Ugqirha uya kuthatha isigqibo malunga nesicwangciso sonyango esekelwe kwisizathu segxalaba. Kwezinye iimeko, i mayeza ekhaya zanele ukunyanga iintlungu zamagxa. Ukuba igxalaba lakho libetha nje ngamanye amaxesha ngaphandle kokubangela ukuphazamiseka okukhulu, unokufuna ukuzama amayeza asekhaya.
- Isikhundla. Ukusebenza ngokuhlala nkqo ngelixa ukwikhompyuter okanye uqhuba kunokwenza umahluko omkhulu kwindlela amagxa akho aziva ngayo. Ukuma okuhle kunokuphelisa intlungu engapheliyo kule ngxube kwabanye abantu.
- i-foam roller. I-Foam rollers ayibizi kwaye inokuthengwa lula ukusetyenziswa ekhaya. Ezi rollers zivuselela izicubu ezithambileyo egxalabeni lakho. Ukuba iintlungu zakho zegxalaba zibangelwa ukuhlala yonke imini okanye ukungahambi kakuhle, isayensi ibonisa ukuba olu hlobo lonyango lonyango lunokunceda.
- Yoga. Inzululwazi ithi olu hlobo lomsebenzi lunokuba yindlela efanelekileyo yokunciphisa nokuphucula i-crunches yamagxa ngokuhamba kwexesha. I-Yoga inenzuzo eyongezelelweyo yokuphucula ukuma kunye nokuphefumla ngelixa uqhuba.
- Ibhandeji egxalabeni eline tape yezemidlalo okanye ukugqoka i-braces kunokubonelela ngenkxaso yemidlalo kunye neminye imisebenzi. Ekuhambeni kwexesha, kungcono ukwakha izihlunu zakho kunokuthembela kwi-treadmill. Singaphinda sisebenzise i-tape yezibonakaliso ze-postural, i-tape isetyenziswe ukugcina ihlombe kwindawo efunwayo kwaye ukuba ihamba, umzekelo, si-slouch ngokuchasene nayo, i-tape idonsa.
- I-compress ebandayo okanye iqhwa. Ukuba igxalaba lilimale, ukusebenzisa ipakethe ebandayo okanye iqhwa kunokunciphisa ukudumba. Oku kunokuziphelisa iintlungu kwaye kunciphise ukudumba. I-compress ebandayo inokunceda kwakhona ukulimala kwegxalaba lakho ukuqala ukuphilisa ngokukhawuleza.
Ukolula ukunqanda ukukruneka kwamagxa
Ingaba uxinzelelo, ukunyakaza okuphindaphindayo, okanye ukuchitha iiyure ezininzi kwidesika kubangela ukubetha kwamagxa, kunokuba nzima. Ukolula okusisiseko okubandakanya intamo, umva, kunye namagxa nako kunokunceda.
Umphezulu weSide Wolula
Qala kwindawo ehleli phantsi, omnye umlenze wande kancinci kwicala kwaye omnye umlenze ugobile ukuze unyawo luphumle ngokuchasene nethanga langaphakathi lomlenze othe tye. Goba i-torso yakho ukuze uncike emacaleni kwicala lomlenze othe tye, ngengalo echaseneyo iphakanyisiwe naphezu kwentloko yakho, i-elbow igobile.
Njengoko usenza i-lateral stretch, ufuna ukugxila ekutsaleni amahlombe akho emva kwaye "uwadibanise" ndawonye. Kwakhona, tsala isifuba sakho phezulu. Kufuneka uzive ukutsalwa emagxeni akho njengoko uzolulela emacaleni. Bamba ukuma ukuya kuthi ga kwimizuzu emi-2, emva koko ujike indawo yakho kwaye usonge kwelinye icala.
Ukwahluka kweSitulo sokuTlula
Isitulo se-yoga solula sinokukhululeka ngakumbi kuwe kunokuhlala phantsi. Kwakhona, isitulo sibeka amaziko ukuze wenze utshintsho lwezandla olwandisa ukunwebeka kwemisipha yamagxa.
Njengoko ungqiyame emacaleni esitulweni sakho, iminwe yakho kufuneka ikhombe kwicala ojonge ngakulo. Njengoko ulungisa, jika isandla sakho ukuze intende yakho ijonge kwelinye icala.
Itawuli yolula
Ukolula amagxa akho ngokubamba itawuli emva kwakho yenye indlela yokuphelisa ukuxinezeleka kumzimba wakho ongasentla. Ithawula eyoluliweyo ilungile kakhulu kwizihlunu eziqinileyo ezinokubangelwa yimidlalo edinga ukujulwa okanye ukukhonza ngaphezulu.
Qala ngetawuli yokuhlamba oyisonge ngokuqinileyo. Bamba itawuli emva komqolo wakho, ngesandla sakho esingaphezulu nje emva kwentloko yakho kunye nesandla sakho esisezantsi sijikeleze umncinci womqolo wakho. Itawuli kufuneka ibanjwe phakathi kwezandla.
Emva koko uqalisa ukutsala itawuli ngesandla sakhe esiphezulu. Shiya ukutsaleka okwaneleyo ukuze igxalaba lengalo libambe umzantsi wetawuli live ukutsalwa. Bamba oku kuxhathisa imizuzwana engama-30, emva koko utshintshe izikhundla ukuze usebenze kwelinye igxalaba.
i-pendulum yolula
I-pendulum yindlela ethambileyo yokwandisa ukunyakaza kwamagxa usebenzisa amandla omxhuzulane. Ukwenza olu luhlu kufuneka silandele la manyathelo alandelayo:
- Siza kuma ngeenyawo zethu ububanzi be-hip-width ngaphandle.
- Emva koko siya kungqiyama phambili kwaye sijonge emhlabeni.
- Siza kubeka isandla sethu sasekunene phezu kwetafile okanye esihlalweni ukuze sizixhase.
- Siya kuyiyeka ingalo yasekhohlo ijinga phantsi.
- Siya kujijisa ingalo yasekhohlo ngobunono kwiintshukumo ezincinci zesetyhula, sivumele umxhuzulane ukuba wenze uninzi lomsebenzi.
- Siza kuqhubeka imizuzwana engama-30 okanye umzuzu omnye.
- Siya kutshintsha isalathiso sokuhamba kwaye siphinde oku, usebenzisa enye ingalo.
inja ejonge ezantsi
Le pose igqwesileyo ekuvuleni amagxa, okubavumela ukuba balule ngakumbi emva kwentloko. Ukuphuhlisa ukuguquguquka kwamagxa kusivumela ukuba sibahambise ngakumbi nge-ROM yabo (uluhlu lokunyakaza). Siya kugxila ekutyhaleni ukuya emhlabeni ukusondeza igxalaba ezindlebeni.
- Siza kuqala kuzo zonke ezine kwaye siqinisekise ukuba amadolo angaphantsi kancinci emva kwezinqe.
- Izandla kufuneka zibe ububanzi begxalaba kwaye iminwe ivuleke ngokubanzi.
- Siyakucinezela izandla zethu kwimethi kwaye ngobunono sifake iinzwane zethu phantsi kwaye siphefumlele ngokunzulu.
- Emva koko, sicinezele izandla zethu kukhuko, siya kuphefumlela phezulu, siphakamise amadolo ethu emhlabeni size siwolule imilenze yethu kangangoko sinako.
Mower
Ukwenza umzobo wokucheba ingca, amanyathelo ekufuneka uwalandele:
- Siza kubeka unyawo olunye phambili kancinci ukuze iinyawo zethu zibe ububanzi bamagxa kunye kwaye sibambe ubunzima obulula kwisandla esinye.
- Siza kugcina isandla esingaxhasi ubunzima kwi-hip, siya kuncika kancane phambili kwaye siguqe ngamadolo ukuze ubunzima buhambelane nedolo elichaseneyo.
- Njengokuqala umatshini wokucheba ingca, siza kuzisa ingqiniba yengalo kunye nobunzima umva umzimba wonke.
- Siza kubuyela kancinci kwindawo yokuqala.
- Siza kuphinda uchungechunge oluyimfuneko kunye nokuphindaphinda ngengalo enye, kwaye emva koko kunye nomnye.