Kuxhaphake kakhulu kwimithambo ethile okanye ukuwa kubangele iintlungu ezihlahleni zakho. Ngethemba uya kukwazi ukuqhubeka nokwenza imisebenzi yakho yemihla ngemihla ngokungakhathali kancinci, kodwa kukho amaxesha apho kungenakwenzeka ukuwahambisa okanye ukubeka izandla zakho phantsi. Uvile ngesihlahla esivulekileyo, akunjalo?
Namhlanje sikuxelela ukuba yintoni ngokwenene, yintoni imvelaphi yayo kunye nendlela onokuyiphatha ngayo. Funda yonke into malunga nale nzakala eqhelekileyo nakweyiphi na iminyaka kunye nemeko yomzimba.
Yintoni isihlahla esivulekileyo?
Nangona uninzi lwethu lusithi "sivulekile isihlahla", eyona nto yenzekayo kukukruneka. Akunyanzelekanga ukuba icaphukise kakhulu, yonke into iya kuxhomekeka kwinqanaba lentlungu esiyifumanayo. Into eqhelekileyo kukuba uqaphela ukungakhululeki xa uhambisa isandla sakho ukusuka kwelinye icala ukuya kwelinye okanye xa uxhasa intende.
Sukuyithatha kancinci le ntlungu incinci, kuba ukuba awuyinyangi ngokuchanekileyo ungawenza mandundu ukwenzakala. A ukukruneka kwesihlahla Kwenzeka xa amathambo ale ngqungquthela ehamba phambili, ebangela ukuphazamiseka kwilungu kunye nokudala ukulimala okuncinci.
Imvelaphi yayo kukunweba ngokugqithiseleyo okanye ukukrazula imigqa edibanisa idibeneyo. Ezi zitya ziyi-fibers ezigcina ukuzinza kwezicubu, ngoko xa sithwaxwa yi-sprain siya kuziva sibuthathaka kwaye singaphantsi.
Kuqhelekile ukuba kwenzeke xa siwa okanye sizibethe, kodwa kuyinyaniso ukuba banokuvela kunye nemithambo ethile efana ne-push-ups, i-burpees, i-monkey barks, i-pull-ups, njl.
I-Wrist sprains ihlelwa ngokobunzima bayo. Iintlobo ze-wrist sprains ziquka:
- ukukruneka kwesihlahla Ibanga loku-1 (bubulali). Kwibanga loku-1 isihlahla somthi, iiligaments zolule kakhulu. Akukho khefu.
- ukukruneka kwesihlahla Ibanga loku-2 (phakathi). Ukuba i-ligament ikrazuke inxalenye, i-wrist sprain yebakala 2. Sinokuphulukana nokushukuma okuthile kwaye sidinga i-splint okanye i-brace.
- ukukruneka kwesihlahla Ibanga loku-3 ( serious ). Olu lolona hlobo lunobuzaza lokukruneka kwesihlahla. Imisipha iqhawuke ngokupheleleyo. Kwezinye iimeko, i-ligament inokwahlukana nethambo. Ukuba sinebanga lesi-3 ukukruneka kwesihlahla, sinokufuna utyando.
Zithini iimpawu zakho?
Ukuba uye wabandezeleka okanye uphethwe yiyo, siqinisekile ukuba uyayazi indlela yokuchonga isihlahla esivulekileyo. Iintlungu, ubuthathaka kunye nokungazinzi ziimpawu ezintathu eziphambili. I idola Akunyanzelekanga ukuba ibekwe kwindawo, unokuva intlungu ngokubanzi esihlahleni; i ukungazinzi Yiloo mvakalelo yokuba sikholelwa ukuba unodoli uya kuphuma endaweni; kwaye i ubuthathaka kusenokwenzeka ukuba lolona phawu lucacileyo.
Kodwa ukuba asiqinisekanga ngento esinayo, ugqirha unokuxilonga ukukruneka kwesihlahla esebenzisa iimvavanyo ezahlukeneyo. Oku kubavumela ukuba balawule ezinye iingozi, ezifana nesandla esaphukileyo okanye ubunzima. Olona vavanyo luxhaphakileyo lu:
- Hlola físico. Ekuqaleni, ugqirha uya kukhangela ukudumba, ukuthamba, kunye nokubetha. Iya kuhlola nokuhamba kwakho.
- Isandi Magnetic. Ii-MRIs zenza imifanekiso yee-ligaments kunye nee-tendon. Ugqirha unokuzisebenzisa ukujonga ubunzima bokulimala.
- Ukuskena amathambo. Olu vavanyo lokuqinisekisa ukuba isihlahla asaphukanga.
Indlela yokunciphisa intlungu kunye nokuphilisa isihlahla?
Ukuba yenzeka nje, musa ukushukuma isihlahla kwaye usebenzise ingqele kuso. Kuyacetyiswa ukuba uye kugqirha ukuze ngoviwo akwazi ukuvavanya ubungakanani be-sprain kunye nonyango ekufuneka ululandele.
Nangona into yokuqala ethi qatha engqondweni kukubopha esihlahleni, ayisiyiyo eyona nto icetyiswayo ukuba yenziwe. Unodoli wakho kufuneka ahambe izivuseleli ukuphucula ukujikeleza kwendawo kunye nokufezekisa ukubuyiswa ngokukhawuleza kwee-ligaments. Yenza iimasaji ezincinci malunga nemizuzu eyi-15 rhoqo ngeentsuku ezimbini.
Qinisekisa ukuba isihlahla asithandi ukuwela phantsi, ungenza a ibhandeji ethanda ukuqina ukuya phezulu. Kubalulekile ukuba uye kwiphysiotherapist ukukunika iingcamango ezichanekileyo zebhandeji lakho. Kwimeko yokufuna ukuyenza ekhaya ngenxa yamava, amanyathelo ekufuneka uwalandele:
- Beka isiphelo esinye sebhandeji ngaphakathi kwesandla. Gquba kube kanye.
- Bhinqa ibhandeji ngasemva kwesandla. Yiphakamise nge-diagonally phezu kwesandla sakho, uyiqhubele kubhontsi.
- Faka ibhandeji phakathi kobhontsi wakho kunye nomnwe wesalathisi. Emva koko yithathe emva kweminwe.
- Beka i-bandage diagonally entendeni yesandla naphantsi kwesithupha.
- Lisonge ibhandeji emazantsi ngasemva kwesandla, phezu kwesihlahla, kwaye emva koko. Songa ngediagonally entendeni yakho, phakathi kobhontsi wakho kunye nomnwe wesalathisi kwakhona.
- Phinda ukusonga ngediagonally kwisandla sakho, udala icrisscross. Phinda i-crisscross ukuya kwisihlahla kunye ne-forearm.
- Sebenzisa iteyiphu okanye iteyiphu ukugcina ibhanti kwindawo.
Vula umthambo wokuphelisa iintlungu zesihlahla
Ukongeza kokucofa ukugcina isandla esivulekileyo sicinezelekile kwaye sikhuselekile, kubalulekile ukwenza imithambo elawulwayo ukuphucula uzinzo kunye namandla. Ngezantsi sibonisa ezona zilungileyo zokubuyisela ekulimaleni. Nangona kunjalo, yiya kwingcali kwangaphambili ukuvavanya ubunzima bokulimala kwaye ungenzi mbi ngakumbi iimpawu.
Uluhlu oluthambileyo lokunwebeka kwentshukumo
Ukuba ukhathazwa ziintlungu zesihlahla, qala ngoluhlu oluthile lwemithambo eshukumayo. Olu buchule lunokunceda ukubuyisela ukuqina, iintlungu kunye nokudumba. Kwakhona kunokuba luncedo ngakumbi ukuba uneempawu ze-osteoarthritis.
- Hlala esitulweni kunye nengalo yakho phezu kwengalo yesitulo kwaye isandla sakho kunye nesihlahla sijinga ekupheleni. Ukuba uyafuna, bhinqa itawuli encinci kwaye uyifake phantsi kwengalo yakho ukuze ufumane induduzo engakumbi.
- Qala ngokuhambisa isandla sakho ezantsi de uzive usolulekile kancinane phezulu kwesihlahla sakho. Bamba le ndawo kwi-5-10 imizuzwana kwaye ugqibe ukuphindaphinda kwe-10.
- Emva koko, buyisela umva intshukumo kwaye uhambise isandla sakho phezulu de uzive utsalwa ezantsi kwesandla sakho. Gqibezela inani elifanayo lokuphindaphinda.
umthambo band ukumelana
Ukusebenzisa ibhendi yokuxhathisa yindlela elula nefanelekileyo yokusebenzisa isihlahla sakho esibuhlungu. Inika uzinzo kunye namandla esihlahleni ngaphandle kokulayisha ngaphezulu ngokudibeneyo. Inokuba luncedo ngakumbi kubantu abaneentsimbi ze-arthritic okanye i-tendinitis.
- Hlala esitulweni kunye nengalo ehlala emlenzeni kwaye intende yesandla ijinga ukusuka ekupheleni kwedolo ukuya phantsi.
- Khusela ibhendi yokumelana phantsi konyawo lwakho kwaye uyibambe kwelinye icala. Ibhendi kufuneka iqine ngokwaneleyo ukubonelela ngenani eliphakathi lokuchasa, kodwa ikhulule ngokwaneleyo ukuvumela ukuba uhambe kuluhlu olupheleleyo lwesindululo.
- Shenxisa isandla sakho kancinci ukuya kwisilingi, emva koko uye emgangathweni.
- Emva kokugqiba iiseti ezintathu ze-10, jika ingalo yakho kwaye uphinde umthambo isandla sakho sijonge phezulu.
imithambo-luvo ityibilikile
Ukuba une-carpal tunnel syndrome, ukusebenzisa i-nerve glides kunokunceda ukunciphisa intlungu kwizandla zakho kunye nezandla. Zama le ndlela yokunciphisa uxinzelelo kwi-nerve yakho ephakathi.
Kancinci uqhubela phambili ukusuka kwindawo yesandla ukuya kwesinye, uzama ukubamba imizuzwana emithathu ukuya kwesixhenxe phambi kokuba uqhubeke. Ngethuba lo msebenzi, kulungile ukuva okwexeshana ukwanda kweempawu zakho.
- Yenza inqindi ngobhontsi ngaphandle kweminwe ngokungathi uza kubethelela umntu.
- Emva koko yolule iminwe yakho nobhontsi ngokungathi uxelela umntu ukuba ayeke.
- Emva koko, yandisa iminwe yakho kunye nesithupha sakho emva kwengalo yakho.
- Emva koku, jika isandla sakho ukuze intende yakho ijonge phezulu kwaye ususe ubhontsi wakho kude nesandla sakho ngesinye isandla sakho.
- Okokugqibela, sebenzisa esinye isandla sakho ukutsala ubhontsi wakho emva kwaye wolule ngobunono.
Ngaba inokuthintelwa?
Akusoloko kunokwenzeka ukuphepha iingozi, kodwa sinokunciphisa umngcipheko wokutyibilika kunye nokuwa. Nangona kunjalo, sinokulandela ezi ngcebiso ukukhusela i-wrist sprains:
- Lumka xa uhamba emvuleni okanye kwimozulu eqhaqhazelis’ amazinyo.
- Ukunxiba oonogada besandla ngexesha lemisebenzi efana nebhola yomnyazi, ukutyibiliza, kunye nokutyibilika. Ukuba siyawa, umkhuseli wesihlahla uya kuthintela isihlahla ekwenzeni iintshukumo ezigqithisileyo.
- Nxiba izihlangu ezisifanelayo ukuze sinciphise umngcipheko wokuwa.
- Phakamisa izinto ezinzima ngezandla zombini ukunciphisa uxinzelelo kwisihlahla ngasinye.
Ukukruneka esihlahleni okuthambileyo kuyakuqala ukuziva ngcono kwiiyure ezingama-24 ukuya kwezingama-48 emva kokuqala unyango. Iya kuphilisa ngokupheleleyo kwiiveki ezi-1-2. Ukuba sinokulimala okuphakathi okanye okubi kakhulu, ukubuyiswa kunokuhlala kwi-6 ukuya kwiiveki ze-8. Kuya kufuneka sinxibe iqhiya ixesha elininzi. Kwimeko yokuba yi-sprain enzima, i-ligament iya kuphilisa kwi-8 kwiiveki ze-12. Ukuchacha ngokupheleleyo kunokuthatha iinyanga ezi-6 ukuya kwezi-12, ngakumbi ukuba kufuneka utyando.