Utyando lwengqungquthela yeTennis

Ingqiniba yeTennis ibangelwa kukuphindaphinda kunye nokuhamba ngengalo okunyanzelekileyo. Yenza iinyembezi ezincinci, ezibuhlungu kwimisipha engqinibeni yakho.

Oku kwenzakala kunokubangelwa yintenetya, enye imidlalo yezemidlalo, kunye nezinto ezinje ngokujika utsalo, ukuthayipha ixesha elide, okanye ukusika ngemela. Iithenda zangaphandle (zangasemva) zengqiniba zenzakala kakhulu. Ingaphakathi (medial) kunye nomva ongasemva (ngasemva) weetoni unokuchaphazeleka. Le meko inokuba mandundu ngakumbi ukuba iithenda ziphinde zonzakele ngokwenzakala kwiithenda.

Eli nqaku lixoxa ngotyando ukulungisa ingqiniba yentenetya.

Ugqirha lokulungisa ingqiniba yentenetya kuhlala kungunyango ngaphandle. Oku kuthetha ukuba awuyi kulala esibhedlele ubusuku bonke.

Uya kunikwa iyeza (lokuthomalalisa) ukukunceda uphumle kwaye ukwenze wozele. Iyeza lokuthambisa (anesthesia) unikwa ngengalo yakho. Oku kuthintela iintlungu ngexesha lotyando.

Unokuvuka okanye ulale nge-anesthesia ngokubanzi ngexesha lotyando.

Ukuba utyando oluvulekileyo, ugqirha wakho wotyando uyakwenza ukusikwa (ukusikwa) ngaphezulu kwithenda yakho eyonzakeleyo. Inxalenye engenampilo yethenda icinyiwe. Ugqirha unokulungisa i-tendon esebenzisa into ebizwa ngokuba yi-anutor anchor. Okanye, inokuthi ithungwe kwezinye iitoni. Xa utyando luphelile, ukusikwa kuvaliwe ngemithungo.

Ngamanye amaxesha, utyando lwengqiniba yentenetya lwenziwa kusetyenziswa iarthroscope. Le ityhubhu ebhityileyo enekhamera encinci kunye nokukhanya esiphelweni. Phambi kotyando, uza kufumana amayeza afanayo nalawo avulekileyo ukukwenza uphumle kwaye uthintele iintlungu.

Ugqirha wenza i-1 okanye i-2 ukusika okuncinci, kwaye ufake ubungakanani. Umda uqhotyoshelwe kwimonitha yevidiyo. Oku kunceda ugqirha wakho ukuba abone ngaphakathi kwendawo yengqiniba. Ugqirha ukhuhla indawo engeyiyo kwithenda.

Unokufuna utyando ukuba:

• Ndizamile olunye unyango iinyanga ezintathu ubuncinci
• Ngaba uneentlungu ezinciphisa umsebenzi wakho

Unyango ekufuneka uzame kuqala lubandakanya:

• Ukunciphisa umda womsebenzi okanye imidlalo yokuphumla ingalo yakho
• Ukutshintsha izixhobo zemidlalo ozisebenzisayo. Oku kunokubandakanya ukutshintsha ubungakanani bokubamba irakethi yakho okanye ukutshintsha ishedyuli yakho yokuziqhelanisa okanye ixesha.
• Ukuthatha amayeza, anje nge-aspirin, ibuprofen, okanye naproxen.
• Ukwenza imithambo yokuthomalalisa iintlungu njengoko kucetyisiwe ngugqirha okanye ingcali yezomzimba.
• Ukwenza utshintsho kwindawo yokusebenza ukuphucula indawo ohleli kuyo kunye nendlela ozisebenzisa ngayo izixhobo emsebenzini.
• Ukunxiba iziqwenga zengqiniba okanye izihlangu zezilima zokuphumla ukuze uphumle izihlunu kunye neetoni zakho.
• Ukufumana amayeza e-steroid amayeza, anjenge-cortisone. Oku kwenziwa ngugqirha wakho.

Umngcipheko we-anesthesia kunye notyando ngokubanzi zezi:

• Impendulo kumayeza okanye kwiingxaki zokuphefumla
• Ukopha, amahlwili egazi, okanye usulelo

Umngcipheko wotyando lwengqiniba yentenetya zezi:

• Ukuphela kwamandla engalo yakho
• Uluhlu olwehlisiweyo lwesindululo engqinibeni yakho
• Isidingo sonyango lwexesha elide
• Ukwenzakala kwimithambo-luvo okanye kwimithambo yegazi
• Inxeba elibuhlungu xa ulichukumisa
• Isidingo sotyando olungaphezulu

Kufuneke u:

• Xelela ugqirha wotyando ngawo onke amayeza owasebenzisayo, kuquka nalawo athengwe ngaphandle kommiselo. Oku kubandakanya imifuno, izongezo kunye neevithamini.
• Landela imiyalelo malunga nokuyeka okwethutyana ukucoca igazi. Oku kubandakanya iasprini, ibuprofen, (Advil, Motrin), kunye ne naproxen (Naprosyn, Aleve). Ukuba uthatha i-warfarin (i-Coumadin), i-dabigatran (Pradaxa), i-apixaban (i-Eliquis), i-rivaroxaban powder (i-Xarelto), okanye i-clopidogrel (i-Plavix), thetha nogqirha wakho phambi kokuba uyeke okanye utshintshe indlela owathatha ngayo la machiza.
• Buza ugqirha wakho ukuba ngawaphi amayeza ekufuneka uwathathe ngemini yotyando lwakho.
• Yeka ukutshaya, ukuba uyatshaya. Ukutshaya kunokuthoba ukunyanga. Buza uncedo lwakho lwezempilo.
• Tshela ugqirha wakho ukuba unengqele, umkhuhlane, umkhuhlane, okanye esinye isifo ngaphambi kotyando.
• Landela imiyalelo malunga nokungatyi okanye ukusela nantoni na ngaphambi kotyando.
• Fika kwiziko lotyando xa ugqirha wakho okanye umongikazi ekuxelele. Qiniseka ukuba ufika ngexesha.

Emva kotyando:

• Ingqiniba nengalo yakho iya kuba nebhandeji elingqindilili okanye iqhekeza.
• Ungaya ekhaya xa iziphumo zokuthomalalisa ukuphela.
• Landela imiyalelo yendlela yokukhathalela inxeba nengalo yakho ekhaya. Oku kubandakanya ukuthatha amayeza ukunciphisa iintlungu kuqhaqho.
• Kuya kufuneka uqale ushukumise ingalo yakho ngobunono, njengoko kucetyiswa ngugqirha wotyando.

Utyando lwengqungquthela yeTennis luyayiphelisa intlungu kubantu abaninzi. Abantu abaninzi bayakwazi ukubuyela kwezemidlalo nakweminye imisebenzi esebenzisa ingqiniba ngaphakathi kweenyanga ezi-4 ukuya kwezi-6. Ukugcina umthambo ocetyiswayo kunceda ekuqinisekiseni ukuba ingxaki ayizukubuya.

Lateral epicondylitis - utyando; I-lateral tendinosis - utyando; Ingqiniba yentenetya esecaleni - utyando

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.

Ingcuka JM. I-elbow tendinopathies kunye ne-bursitis. 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: isahl 65.