Uqheliso lokunyanga iCarpal Tunnel

Umxholo

• Yintoni itoneral carpal?
• Izigcawu zenza i-pushups kwisipili
• Ingcangcazela
• Yolula armstrong
• Iyintoni imbonakalo yetonpal car?

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Yintoni itoneral carpal?

I-Carpal tunnel syndrome ichaphazela izigidi zabantu baseMelika ngonyaka, kodwa iingcali aziqinisekanga ngokupheleleyo ukuba zibangelwa yintoni. Umdibaniso wendlela yokuphila kunye nemfuza zinokubekwa ityala. Nangona kunjalo, izinto ezinobungozi zahluke kakhulu kangangokuba phantse wonke umntu unenye okanye ezingakumbi zazo ebomini babo.

I-Carpal tunnel syndrome inokubangela ukuphazamiseka, ukuqina, kunye nentlungu kwiminwe nakwisandla. Akukho ndlela yaziwayo yokuthintela i-carpal tunnel, kodwa ezinye iindlela zokuzilolonga zinokuwanciphisa amathuba okufuna utyando. Sithethile noJohn DiBlasio, i-MPT, i-DPT, i-CSCS, ingcali yezonyango esekwe eVermont, ukuze sifumane iingcebiso.

Nazi izinto ezintathu ezisisiseko onokuzenza naliphi na ixesha losuku. Ezi zolulekileyo kunye nokuzilolonga zilula kwaye azidingi zixhobo. Ungazenza ngokulula kwidesika yakho, ngelixa ulinde emgceni, okanye nanini na xa unemizuzu emibini okanye emibini. Iingxaki ezinje nge-carpal tunnel zilungiswa ngcono… ngokuzolula okwenziwe imini yonke, utshilo uGqirha DiBlasio. Khusela izihlahla zakho kwimizuzu nje embalwa ngosuku ngezi ntshukumo zilula.

Izigcawu zenza i-pushups kwisipili

Uyakhumbula ukuba isingqisho se-nursery ukusukela xa wawungumntwana? Ijika ilolonge izandla zakho:

1. Qala ngezandla zakho kunye kwindawo yokuthandaza.
2. Yandisa iminwe kude kube ngokusemandleni akho, emva koko "bamba" iminwe ngokwahlula iintende zezandla, kodwa ugcine iminwe kunye.

"Oku kolula i-palmar fascia, i-carpal tunnel, kunye ne-median nerve, luvo olucaphuka kwi-carpal tunnel syndrome," utshilo uDiBlasio. Le ilula kakhulu nkqu namagosa akho akazukuyibona uyenza, ke awunazo izizathu zokungazami.

Ingcangcazela

Oku kuchanekile njengoko kuvakala: bamba izandla ngokungathi uzihlambile kwaye uzama ukuzomisa emoyeni.

"Yenza oku umzuzu okanye emibini ngeyure ukugcina izihlunu ze-flexor zezandla zakho kunye ne-median nerve yayo ekuxinaneni nasekubambeni emini," ucebisa. Ukuba oko kuvakala ngathi kuninzi, ungadibanisa le nto kwindlela yakho yokuhlamba izandla. Wena are ukuhlamba izandla rhoqo, akunjalo? Ukuba akunjalo, sebenzisa unyango lwe-carpal tunnel njengesinye isizathu sokuqokelela rhoqo kwaye ugcine umkhuhlane!

Yolula armstrong

Lo mthambo wokugqibela lolona lwando lusisiseko:

1. Beka enye ingalo ngqo naphambi kwakho, ingqiniba ithe nkqo, ingalo yakho yandisiwe kwaye iminwe ijonge phantsi.
2. Yandisa iminwe yakho kancinci kwaye usebenzise esinye isandla sakho ukufaka uxinzelelo oluthambileyo kwisandla esijonge ezantsi, wolule isihlahla sakho kunye neminwe kangangoko unako.
3. Xa ufikelela kwinqanaba lakho lokuguquguquka, bamba le ndawo malunga nemizuzwana engama-20.
4. Tshintshela izandla kwaye uphinde.

Yenza oku kabini ukuya kathathu kwicala ngalinye, kwaye zama ukwenza oku kolula iyure nganye. Emva kweeveki ezimbalwa usenza oku amaxesha ngamaxesha ngemini, uyakuqaphela ukuphucuka okubonakalayo kokuguquguquka kwesihlahla sakho.

Khumbula ukuba ukuzolula yinxalenye ebalulekileyo yayo nayiphi na inkqubo esempilweni; ungayilinganiseli irejimeni yakho kwimithambo ekolu luhlu. Onke amalungu omzimba wakho anokuxhamla kukwanda kokujikeleza, ukuhamba kunye nokuhamba okwolulwa kunokunceda ukubonelela.

Iyintoni imbonakalo yetonpal car?

Shayela ugqirha wakho ukuba ucinga ukuba ufumana i-carpal tunnel. Unyango olukhawulezileyo lunokukunceda ukhulule iimpawu kwaye ugcine isifo siba mandundu. Ukuzivocavoca okukhankanywe apha ngasentla kufuneka kube yinxalenye yesicwangciso sakho sonyango. Olunye unyango lwe-carpal tunnel lubandakanya:

• ukufaka iipakethe ezibandayo
• ukuthatha ikhefu rhoqo
• ukutshiza isihlahla sakho ebusuku
• Inaliti yecorticosteroid

Fumana isiqwenga sesandla kunye neepakethi ezibandayo ezinokubuyiseka namhlanje.

Ugqirha wakho unokucebisa utyando ukuba olu nyango aluziphuculi iimpawu zakho.