Utyando lwe-Tennis elbow-ukukhutshwa

Utyandiwe ngengqiniba yentenetya. Ugqirha wenza ukusika (ukusika) ngaphezulu kwithenda eyonzakeleyo, emva koko wakrwela kude (wakrwela) indawo engeyiyo kwithenda yakho wayilungisa.

Ekhaya, qiniseka ukuba ulandela imiyalelo yoogqirha wakho ngendlela yokunyamekela ingqiniba yakho. Sebenzisa olu lwazi lungezantsi njengesikhumbuzo.

Kungekudala emva kotyando, iintlungu eziqatha ziya kuncipha, kodwa unokuba nobukrakra kangangeenyanga ezi-3 ukuya kwezi-6.

Beka ipakethi yomkhenkce kwisingxobo sakho (incindi) phezu kwenxeba lakho (ukusikwa) izihlandlo ezi-4 ukuya kwezi-6 ngosuku malunga nemizuzu engama-20 rhoqo. Umkhenkce unceda ekugcineni ukudumba. Bopha ipakethe yomkhenkce ngetawuli ecocekileyo okanye ngelaphu. SUKUYIBEKE ngokuthe ngqo ekunxibeni. Ukwenza njalo, kunokubangela iqabaka.

Ukuthatha ibuprofen (Advil, Motrin) okanye amanye amayeza afanayo anokunceda. Buza ugqirha wakho otyandayo malunga nokuzisebenzisa.

Ugqirha wakho unokukunika amayeza amayeza eentlungu. Yigcwalise xa ugoduka ukuze ube nayo xa uyifuna. Thatha iyeza lentlungu xa uqala ukuba nentlungu. Ukulinda ixesha elide ukuyithatha kuvumela ukuba iintlungu zibe mandundu kunokuba kufanelekile.

Kwiveki yokuqala emva kotyando unokuba nebhandeji elingqingqwa okanye iqhekeza. Kuya kufuneka uqale ushukumise ingalo yakho ngobunono, njengoko kucetyiswa ngugqirha wotyando.

Emva kweveki yokuqala, i-bandage, splint, kunye ne-stitches ziya kususwa.

Gcina ibhandeji yakho nenxeba lakho licocekile kwaye lomile. Ugqirha wakho uza kukuxelela xa kulungile ukutshintsha indlela onxiba ngayo. Kwakhona tshintsha isinxibo sakho ukuba simdaka okanye simanzi.

Uya kubona ugqirha wakho wotyando malunga neveki enye.

Kuya kufuneka uqale ukolula imithambo emva kokususwa kwesiqwenga ukuze wandise ubhetyebhetye kunye noluhlu lokuhamba. Ugqirha unokukuthumela ukuba ubone ugqirha osebenza emzimbeni ukuze wolule kwaye uqinise izihlunu zakho zangaphambili. Oku kungaqala emva kweeveki ezi-3 ukuya kwezi-4. Qhubeka nokwenza imithambo okoko uxelelwe. Oku kunceda ekuqinisekiseni ukuba ingqiniba yentenetya ayizukubuya.

Unokumiselwa ukubopha isihlakala. Ukuba kunjalo, yinxibe ukunqanda ukwandisa isihlahla sakho kunye nokutsala kwitoni yengqiniba elungisiweyo.

Uninzi lwabantu lunokubuyela kwimisebenzi yesiqhelo nakwimidlalo emva kweenyanga ezi-4 ukuya kwezi-6. Jonga ugqirha wakho wotyando kumgca wexesha lakho.

Emva kotyando, tsalela umnxeba ugqirha wotyando ukuba uyaphawula kwezi zinto zilandelayo engqinibeni yakho:

• Ukudumba
• Intlungu ebuhlungu okanye eyandileyo
• Utshintsho kumbala wolusu ujikeleze okanye ngaphantsi kwengqiniba yakho
• Ukuba ndindisholo okanye ukurhawuzelela iminwe okanye isandla
• Isandla sakho okanye iminwe ibonakala imnyama kunesiqhelo okanye ipholile xa uyibamba
• Ezinye iimpawu ezixhalabisayo, ezinje ngokunyuka kwentlungu, ukuba bomvu, okanye ukuhambisa amanzi

Utyando lwe-epicondylitis esecaleni - ukukhutshwa; Utyando lwe-lateral tendinosis-ukukhutshwa; Utyando lwengqiniba yentenetya yecala

Iadams JE, uSteinmann SP. I-elbow tendinopathies kunye ne-tendon rupture. Ku: Wolfe SW, Hotchkiss RN, Pederson WC, Kozin SH, Cohen MS, ii-eds. Utyando lwesandla esisebenzayo sikaGreen. Umhla wesi-7. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 25.

ICohen MS. I-lateral epicondylitis: unyango lwe-arthroscopic kunye nonyango oluvulekileyo. Ku: U-Lee DH, uNeviaser RJ, ii-eds. Iindlela zokuSebenza: Ukuhlinzwa kwamagxa kunye ne-Elbow. Ngomhla wesi-2. IPhiladelphia, PA: Elsevier; I-2019: isahluko 54.

• Ukulimala kunye neengxaki