Ikhomishini yerotator - ukuzikhathalela

Isikhonkwane esijikelezayo liqela lezihlunu kunye neetoni ezinamathela emathanjeni egxalaba, ukuvumela igxalaba ukuba lihambe kwaye lihlale lizinzile. Iithenda zinokuqhekeka kukusetyenziswa gwenxa okanye ukwenzakala.

Amanyathelo okuphucula iintlungu, ukusebenzisa igxalaba ngokufanelekileyo, kunye nokuzilolonga kwamagxa kunokunceda ukunciphisa iimpawu zakho.

Iingxaki zokujikeleza zeekotishi eziqhelekileyo zibandakanya:

• I-Tendinitis, kukudumba kweethenda kunye nokudumba kwe-bursa (umaleko oqhelekileyo ogudileyo) ukugoba ezi tendons
• Inyembezi, eyenzeka xa enye yeetoni ikrazukile ekusebenziseni kakubi okanye ukwenzakala

Amayeza, anje nge-ibuprofen okanye naproxen, anokunceda ukunciphisa ukudumba kunye nentlungu. Ukuba uwasela la mayeza yonke imihla, xelela ugqirha wakho ukuze impilo yakho ijongwe.

Ubushushu obufumileyo, njengokuhlamba okushushu, ishawa, okanye ipakethi yokufudumeza, inokukunceda xa uziva ubuhlungu egxalabeni. Ipakethi yomkhenkce esetyenziswa egxalabeni imizuzu engama-20 ngexesha, amaxesha ama-3 ukuya kwayi-4 ngemini, inokukunceda xa usentlungwini. Bopha ipakethe yomkhenkce ngetawuli ecocekileyo okanye ngelaphu. SUKUYIBEKE ngqo egxalabeni. Ukwenza njalo kunokubangela iqabaka.

Funda ukuba ungalikhathalela njani igxalaba lakho ukuthintela ukubeka uxinzelelo kuyo. Oku kunokukunceda uphilise ekwenzakaleni kwaye uphephe ukwenzakala kwakhona.

Izikhundla zakho kunye nokuma kwakho emini nasebusuku kunokukunceda ukukhulula ezinye zeentlungu zakho:

• Xa ulele, lala ngecala elingenazintlungu okanye emqolo. Ukuphumla egxalabeni lakho elibuhlungu kwiipilo ezimbalwa kunokunceda.
• Xa uhleli, sebenzisa ukuma kakuhle komzimba. Gcina intloko yakho phezu kwegxalaba lakho kwaye ubeke itawuli okanye umqamelo emva komqolo ongezantsi. Gcina iinyawo zakho ziflethi phantsi okanye uphakamise isitulo seenyawo.
• Ziqhelanise nokuma kakuhle ngokubanzi ukugcina igxalaba lakho kunye nokudibana kwizikhundla zabo ezifanelekileyo.

Ezinye iingcebiso zokunyamekela igxalaba lakho zibandakanya:

• Musa ukuphatha ubhaka okanye ibhegi kwigxalaba elinye.
• SUKUSEBENZA ngeengalo zakho ezingaphezulu kwenqanaba lamagxa ixesha elide. Ukuba kuyimfuneko, sebenzisa isitulo seenyawo okanye ileli.
• Phakamisa kwaye uphathe izinto kufutshane nomzimba wakho. Zama ukungaphakamisi imithwalo enzima emzimbeni wakho okanye ngaphezulu.
• Thatha ikhefu rhoqo kuwo nawuphi na umsebenzi owenzayo kaninzi.
• Xa ufikelela kwinto ngengalo yakho, isithupha sakho kufuneka sibonise phezulu.
• Gcina izinto ozisebenzisa yonke imihla kwiindawo onokufikelela lula kuzo.
• Gcina izinto ozisebenzisa kakhulu, njengefowuni yakho, kunye nawe okanye uvale kufutshane ukuphepha ukufikelela nokwenzakalisa igxalaba lakho.

Ugqirha wakho uya kukuthumela kunyango olusebenzayo ukuze ufunde imithambo yegxalaba lakho.

• Ungaqala ngokwenza umthambo. Le yimithambo oluya kuyenza ngengalo yakho. Okanye, ungasebenzisa ingalo yakho elungileyo ukuhambisa ingalo eyenzakeleyo. Ukuzivocavoca kunokunceda ukubuyisela intshukumo epheleleyo egxalabeni lakho.
• Emva koko, uya kwenza umthambo ufundisa ukuba womeleze imisipha yakho yamagxa.

Kukulungele ukuphepha ukudlala imidlalo de ube ungenantlungu ngexesha lokuphumla okanye lomsebenzi. Kwakhona, xa kuvavanywa ngugqirha wakho okanye ugqirha wonyango, kuya kufuneka:

• Amandla apheleleyo kwiimisipha ezijikeleze igxalaba lakho
• Uluhlu oluhle lokuhamba kwegxalaba lakho kunye nomqolo ongasentla
• Akukho ntlungu ngexesha lovavanyo oluthile lomzimba olwenzelwe ukukhathaza umntu oneengxaki zokujikeleza ikhafu
• Akukho ntshukumo ingaqhelekanga yegxalaba lakho kunye negxalaba

Ukubuyela kwezemidlalo nakweminye imisebenzi kufuneka kwenziwe ngokuthe ngcembe. Buza ugqirha wakho wenyama malunga neendlela ezifanelekileyo ekufuneka uzisebenzisile xa usenza imidlalo yakho okanye eminye imisebenzi ebandakanya ukuhamba kakhulu kwamagxa.

• Imisipha yekhafu yerotator

IFinnoff JT. Intlungu ephezulu yelungu kunye nokungasebenzi. Ku: Cifu DX, ed. IBraddom's Physical Medicine kunye noVuselelo. Umhla we-5. IPhiladelphia, PA: Elsevier; 2016: isahluko 35.

URudolph GH, Moen T, Garofalo R, Krishnan SG. Ikhafu yeRotator kunye nezilonda zokufakwa ngaphakathi. Ku: Miller MD, Thompson SR, ii-eds. UDeLee kunye noDrez's Amayeza oNyango lweMidlalo: Imigaqo kunye nokuziqhelanisa. Ngomhla we-4. IPhiladelphia, PA: Elsevier Saunders; 2015: isahluko 52.

I-Whittle S, Buchbinder R. Ekliniki. Isifo sekhafu seRotator. UAnn Intern Med. 2015; 162 (1): ITC1-ITC15. IINKCUKACHA: 25560729 www.ncbi.nlm.nih.gov/pubmed/25560729.

• Iingxaki zekhafu yerotator
• Ukulungiswa kwekhafu yerotator
• Iarthroscopy yamagxa
• I-CT ehlombe
• Iskena seMRI yamagxa
• Intlungu yamagxa

• Ukuziqhelanisa nekhafu yerotator
• Utyando lwamagxa - ukukhutshwa
• Sebenzisa igxalaba lakho emva kotyando

• Ukonzakala kweRotator Cuff