La i-tendonitis yehlombe Ibonakala ngobuhlungu obubangelwa ukuvuvukala noma ukucasuka kwamathenda. Endabeni ye-tendinitis ehlombe, i-rotator cuff iyindawo yokuvuvukala cishe ku-65% wamacala. Lokhu kungenye yezingozi ezivame kakhulu kubasubathi.
Ngakho-ke, kulesi sihloko sizokutshela konke okudingeka ukwazi mayelana ne-shoulder tendinitis nokuthi ungayiphatha kanjani.
Iyini i-shoulder tendinitis
Ijoyinti elihamba kakhulu emzimbeni womuntu livame ukuqashelwa njengehlombe, nakuba laziwa nangokungazinzi kwalo. Ihlanganiswe ne-clavicle, i-scapula ne-humerus, isakhiwo samathambo ehlombe sisekelwa futhi sivikelwe yizintambo eziningi, imisipha kanye nama-tendon. Lezi zingxenye zisebenza ngokuvumelana ukuze kuqinisekiswe ukunyakaza okungenamanzi nokungenabuhlungu. I-tendonitis yehlombe ibhekisela ekuvuvukeni kwama-tendon endaweni yehlombe, okubangela ubuhlungu nokungakhululeki.
I-tendinitis yamahlombe yenzeka lapho imisipha ehlombe icasuka noma ivuvukale. Lezi zitho zidlala indima ebalulekile ekuxhumaniseni imisipha nethambo. Uma sikhuluma nge-tendonitis yehlombe, sibhekisela ngokukhethekile kumathenda athinteka ngokuyinhloko yimisipha ye-rotator cuff.
Lokhu kulimala kwe-tendon kubaluleke kakhulu ngenxa yezinga eliphezulu lokwenzeka kanye nokukhubazeka okubangelwayo. Ekuqaleni, ingabonakalisa kuphela ku-tendon ye-supraspinatus, okuyinto Kuyingxenye ebalulekile ye-rotator cuff. Le tendon ethile ihlangabezana nokungqubuzana okukhulu ngokumelene ne-acromion, ilunga elixhuma i-scapula nehlombe. Ukulimala bese kuqhubekela phambili kuthinte ezinye izicubu ze-rotator cuff, okubangela ubuhlungu obusakazekile phakathi cishe nakho konke ukunyakaza kwehlombe.
Umsebenzi we-Rotator cuff
Ethanjeni lengalo, ikakhulukazi esokhethini ehlombe, i-rotator cuff, eyakhiwe imisipha nemisipha. Umsebenzi wayo oyinhloko ukuhlinzeka ngokusekela nokuzinza lapho wenza ukunyakaza kwamahlombe. Izingozi ezivame kakhulu yilezo ze-rotator cuff.
Ukwenza ukunyakaza okuphindaphindayo, ikakhulukazi lapho wenza imisebenzi ebandakanya ukuphakamisa izinto phezulu, Kancane kancane kungabangela ukuwohloka kwezicubu ze-rotator cuff, okungaholela ekulimaleni okuhlukahlukene.
Ukunyakaza kwamahlombe kungabangela ukucindezelwa kwemisipha, okuholela ekuvuvukeni nasekucasukeni okubizwa ngokuthi i-tendonitis. Ihlombe liqukethe nesikhwama esincane esigcwele uketshezi okuthiwa i-bursa, esisebenza njengesivikelo phakathi kwe-rotator cuff namathambo ehlombe. Ukungqubuzana ngokweqile kungabangela ukuthi i-bursa ikhukhumale futhi igcwale uketshezi oluningi, okubangela ubuhlungu obukhulu, isimo esaziwa ngokuthi i-bursitis.
Izinyembezi ze-tendon zingabonakala kancane kancane noma ngokuzumayo, okuholela ekudabukeni okuyingxenye noma okuphelele. Kukhona ukuthambekela phakathi kwabantu bobulili obuthile ukuzwa i-tendonitis yehlombe. Amadoda athola ukwanda okuphezulu (60%) kunabesifazane (40%). Lokhu kwehluka kungase kubangelwe ngokuyinhloko ukuchema kobulili emisebenzini ehilela ukuzikhandla okukhulu ngokomzimba.
Indlela yokuvimbela i-tendonitis yehlombe
Ukulimala kwe-tendonitis yamahlombe kuvela ngokuyinhloko emiphumeleni yokuguga noma ukuphindaphinda. Kodwa-ke, imisebenzi ethile, njengababazi, izisebenzi zokwakha, nabadwebi, isengozini yokulimala kwe-rotator cuff. Ukuze uvimbele lolu hlobo lokulimala, kubalulekile ukucabangela izincomo ezilandelayo:
- Gwema ukwenza umsebenzi phezu kwehlombe lakho. Ukwenza ukunyakaza kokuthumba (lapho umzimba uhlukaniswe khona) okukhulu kuno-60º isikhathi esingaphezu kwehora ngosuku kungaba nemiphumela elimazayo.
- Ukuze ugweme ukungezwani, Kunconywa ukuthi ugweme ukuthwala izinto ezisindayo nokuphakamisa izinsimbi ngezandla zakho ezinwetshiwe ngokugcwele. Kubalulekile futhi ukugcina izinto ziqhelelene nomzimba wakho ngenkathi uziphatha.
- Ukuze ugweme ukwanda kokulimala, Kutuswa ukuthi ungasebenzisi imishini edlidlizayo futhi wenze ukunyakaza okuphindaphindayo. Kubalulekile ukuthatha ikhefu njalo ukuze umzimba uphumule futhi ululame.
Ubuhlungu bemisipha yentamo, i-tendonitis ehlombe, indololwane noma isihlakala, kanye namazinga ahlukene okungahambi kahle emhlane ophansi (njengobuhlungu obuphansi emuva kanye ne-lumbosciatica) ukulimala okuvame kakhulu okuhlobene nomsebenzi wehhovisi. Ukuvimbela ubuhlungu bemisipha ehhovisi, kubalulekile ukucabangela izici ezilandelayo:
Uma kuziwa ekulimaleni kwemisipha, ngokuvamile kubangelwa ukuma okungalungile. Kungakho kubalulekile ukukhetha isitulo somsebenzi esinomklamo we-ergonomic. Isihlalo kufanele sibe nesihlalo esijulile, ukuphakama okuguquguqukayo, kanye nemiphetho eyindilinga ukuqinisekisa ukunethezeka nokujikeleza okufanele emilenzeni.
Ukwazi ubuciko bokuhlala kubaluleke kakhulu. Ukuyithola, Kubalulekile ukusekela ngokuqinile umhlane wakho ngokumelene ne-backrest, uqinisekise ukuthi izinyawo zakho zithintana nephansi. Kudingeka ukuthi itafula lomsebenzi libe sezingeni elifanele, ngoba akufanele lisenze sincike phambili noma siqinise izingalo zethu.
Izimpawu eziyinhloko ze-shoulder tendinitis yilezi ezilandelayo:
- ukungakhululeki okubuhlungu, ikakhulukazi ngesikhathi sokusebenza ngokomzimba, etholakala endaweni yangaphambili nangaphakathi yehlombe. Ubuhlungu bunamandla okukhanya entanyeni, esifundeni se-scapula, noma budlulele engalweni nasendololwaneni.
- Uyalinga ukungaphatheki kahle lapho uphakamisa ingalo yakho ngaphezu kwekhanda lakho, ngisho nangaphandle kwesisindo esingeziwe.
- Ukuvuvukala
- Kunzima kuwe ukwenza imisebenzi evamile futhi uphatheka kabi lapho uphumule ohlangothini oluthintekile.
- Imikhawulo yakho yokusebenza iyanda
Indlela yokukhulula ubuhlungu be-tendinitis ehlombe
Imigomo eyinhloko yokwelashwa okuphumelelayo kwe-tendonitis yehlombe ukukhulula ubuhlungu nokunciphisa ukuvuvukala. Ukufeza lezi zinhloso, kubalulekile ukubeka phambili izinqubo zokuzinakekela futhi uvumele indawo ethintekile ukuba iphumule.
Ukuqeda ukungakhululeki, Kunconywa ukuthi ulale ngomhlane wakho noma ohlangothini olungathinteki. Phakamisa ihlombe lakho elibuhlungu ngokubeka imicamelo ngaphansi ukuze ikusekele.
Ukuze ugcine ukuma okuhle kokuhlala, ungabeka umcamelo noma ithawula ngemuva komhlane wakho ophansi. Ukwengeza, kubalulekile ukugcina izinyawo zakho ziphansi phansi noma ku-footrest.
Qinisekisa ukuthi izintambo ze-rotator cuff nemisipha zibekwe kahle, kucatshangelwa indawo yehlombe.
Ukuqinisa imisipha nama-tendon kuhle ukuvakashela i-physiotherapist. Indlela ephumelelayo yezifo eziningi ze-tendon eziqhubekayo ukuqiniswa kwe-eccentric, okubandakanya ukufinyela kwemisipha ngesikhathi sokwelula.
Ngaphansi kokuqondisa nokugadwa kochwepheshe bezempilo, ukungakhululeki okubangelwa i-tendonitis kungadanjiswa ngokusebenzisa imithi elwa nokuvuvukala njenge-ibuprofen, enikezwa ngomlomo noma ngezihloko.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana ne-shoulder tendinitis nezimpawu zayo.