Ukuzivocavoca umzimba kweDe Quervain's Tenosynovitis

Umxholo

• Uqala njani
• Iingcebiso zokhuselo
  
• Ukuzivocavoca 1: Ukuphakamisa izithupha
• Ukuzivocavoca 2: Ukolula inkcaso
• Ukuzivocavoca 3: Ubhontsi
• Ukuzivocavoca 4: Ukolula kweFinkelstein
• Ukuzivocavoca 5: Ukujija isihlahla
• Ukuzivocavoca 6: Ukwandiswa kwesandla
• Uqheliso lwe-7: Ukuqiniswa kokuphambuka kwethambo lesandla
• Ukuzivocavoca 8: Ukomeleza ukuphambuka kwe-radial yokomeleza
• Umsebenzi we-9: Ukuqiniswa kokubambelela
• Ukuzivocavoca 10: Intwasahlobo yomnwe
• Uza kubona nini ugqirha wakho

Ukuzilolonga kungasinceda njani

De Quervain's tenosynovitis yimeko yokuvuvukala. Ibangela iintlungu kwicala lesithupha lesandla sakho apho isiseko sesithupha sakho sihlangana nengalo yakho.

Ukuba unayo de Quervain's, ukomeleza imithambo kubonisiwe ukukhawulezisa inkqubo yokuphilisa kunye nokunciphisa iimpawu zakho.

Umzekelo, umthambo othile unokunceda:

• ukunciphisa ukudumba
• phucula umsebenzi
• thintela ukuphindeka kwakhona

Uya kufunda kwakhona indlela yokuhambisa isihlahla sakho ngendlela eya kunciphisa uxinzelelo. Kuya kufuneka ubone ukuphucuka kwiiveki ezine ukuya kwezintandathu zokuqala umthambo wakho.

Qhubeka ufunda ngakumbi malunga nendlela yokuqalisa, kunye nesikhokelo senyathelo ngenyathelo ukuya kwiindlela ezahlukeneyo ezili-10 zokuzilolonga.

Uqala njani

Kwezinye zezi zinto zokuzilolonga uya kufuna esi sixhobo:

• ibhola ye-putty
• ibhendi yokumelana ne-elastic
• ibhendi yerabha
• ubunzima obuncinci

Ukuba awunabunzima, ungasebenzisa inkonkxa yokutya okanye isando. Unokugcwalisa ibhotile yamanzi ngamanzi, ngesanti okanye ngamatye.

Unokwenza le mithambo amaxesha ambalwa emini. Qinisekisa ukuba awubangeli naluphi na uxinzelelo olongezelelekileyo okanye uxinzelelo ngokulugqithisa. Ukuba oku kuyenzeka, kungafuneka uphinde uphindaphinde okanye uthathe ikhefu kangangeentsuku ezimbalwa.

Iingcebiso zokhuselo

• Yolula kuphela ukuya kuthi ga kumda wakho.
• Musa ukuzinyanzela kuso nasiphi na isikhundla.
• Qiniseka ukuba uyayeka ukwenza nayiphi na intshukumo yejerky.
• Gcina iintshukumo zakho zide, zicothe, kwaye zigude.

Ukuzivocavoca 1: Ukuphakamisa izithupha

1. Beka isandla sakho kwindawo ethe tyaba ngesandla sakho sijonge phezulu.
2. Phumla incam yesithupha sakho emazantsi eminwe yakho yesine.
3. Phakamisa isithupha sakho kude nentendeni yesandla sakho ngoko ke kuphantse kwahluka kwicala lesalathiso sesandla sakho. Uyakuva ukuluka ngasemva kwesithupha sakho nangaphaya kwesandla sakho.
4. Gcina isithupha sakho sandisiwe malunga nemizuzwana emi-6 kunye nokukhululwa.
5. Phinda kwakhona ama-8 ukuya kuma-12 amaxesha.
6. Beka isandla sakho etafileni ngesandla sakho sijonge phezulu.
7. Phakamisa isithupha sakho kunye nepinky yakho.
8. Cinezela ngobunono iingcebiso zesithupha sakho kunye nepinki kunye. Uyakuva ukuluka emazantsi esithupha sakho.
9. Bamba esi sikhundla imizuzwana emi-6.
10. Khupha kwaye uphinde amaxesha ali-10.
11. Bamba isandla sakho phambi kwakho ngokungathi uza kuxhawula umntu. Ungayiphumlisa etafileni ngenkxaso.
12. Sebenzisa esinye isandla ukugoba ubhontsi wakho ezantsi kwesithupha apho uqhagamshela khona entendeni. Uyakuva ukuluka emazantsi wesithupha sakho nangaphakathi kwesihlahla sakho.
13. Gcina okungenani imizuzwana engama-15 ukuya kwengama-30. Phinda amaxesha ama-5 ukuya kwali-10.
14. Yandisa ingalo yakho phambi kwakho ngokungathi uza kuxhawula umntu.
15. Gobela isithupha sakho entendeni yesandla sakho
16. Sebenzisa isandla sakho esichaseneyo ukolula ngobhontsi isithupha sakho kunye nesihlahla phantsi. Uyakuva ukolula kwicala lesithupha lesandla sakho.
17. Gcina okungenani imizuzwana engama-15 ukuya kwengama-30.
18. Phinda amaxesha ama-2 ukuya kwezi-4.
19. Yandisa ingalo yakho ngesandla sakho sijonge phezulu.
20. Bamba ubunzima obuncinci esandleni sakho kwaye uphakamise isihlahla sakho phezulu. Uya kuziva usolula ngasemva kwesandla sakho.
21. Cothisa isihlahla sakho kancinci ukubuyisela ubunzima kwindawo yaso yoqobo.
22. Yenza iiseti ezimbini ze-15.

Ukuzivocavoca 2: Ukolula inkcaso

Ukuzivocavoca 3: Ubhontsi

Ukuzivocavoca 4: Ukolula kweFinkelstein

Ukuzivocavoca 5: Ukujija isihlahla

Njengoko usiya usomelela, ungabonyusa kancinci ubunzima.

Ukuzivocavoca 6: Ukwandiswa kwesandla

1. Yandisa ingalo yakho ngesandla sakho sijonge ezantsi.
2. Bamba ubunzima obuncinci njengoko ugoba kancinci isihlahla sakho phezulu nasemva. Uya kuziva usolula ngasemva kwesandla sakho kunye nesihlahla.
3. Cotha ukubuyisa isihlahla sakho kwindawo yentsusa.
4. Yenza iiseti ezimbini ze-15.

Unokubonyusa kancinci kancinci ubunzima njengoko usiya usomelela.

Uqheliso lwe-7: Ukuqiniswa kokuphambuka kwethambo lesandla

1. Yandisa ingalo yakho phambi kwakho, intende ijonge ngaphakathi, ngelixa ubambe ubunzima. Ubhontsi wakho kufuneka ubengaphezulu. Ukulinganisa i-forearm yakho etafileni kunye nesandla sakho sibekwe ngaphaya komda ukuba ufuna inkxaso eyongezelelweyo.
2. Ukugcina ingalo yakho ithe nkqo, ngobunono ugobe isihlahla sakho, kunye nasesithupheni ukuya phezulu eluphahleni. Uyakuva ukuluka emazantsi wesithupha sakho apho ihlangana khona nesihlahla sakho.
3. Nciphise ingalo yakho emva kwindawo yokuqala.
4. Yenza iiseti ezimbini ze-15.
5. Hlala esitulweni imilenze yakho isasazeke kancinci ivulekile.
6. Bamba isiphelo esinye sebhendi yelastiki ngesandla sakho sasekunene.
7. Yiya phambili, beka ingqiniba yakho yasekunene ethangeni lakho lasekunene, uze uyeke ingalo yakho phantsi phakathi kwamadolo akho.
8. Sebenzisa unyawo lwakho lwasekhohlo, inyathelo kwelinye icala lebhendi yelastiki.
9. Ngesandla sakho sijonge phantsi, gobisa kancinci isihlahla sakho sasekunene kwicala elikude nedolo lasekhohlo. Uyakuva ukolula ngasemva nangaphakathi kwesandla sakho.
10. Phinda kwakhona ama-8 ukuya kuma-12 amaxesha.
11. Phinda lo msebenzi kwisandla sakho sasekhohlo.
12. Cinezela ibhola ye-putty imizuzwana emihlanu ngokwexesha.
13. Yenza iiseti ezimbini ze-15.
14. Beka ibhanti yerabha okanye uthayi weenwele ojikeleze isithupha neminwe yakho. Qinisekisa ukuba ibhendi yomelele ngokwaneleyo ukubonelela ngoxhathiso.
15. Vula ubhontsi wakho wolule ibhendi yerabha kangangoko unako. Uyakuva ukolula ecaleni kwesithupha sakho.
16. Yenza iiseti ezimbini ze-15.

Ukuzivocavoca 8: Ukomeleza ukuphambuka kwe-radial yokomeleza

Umsebenzi we-9: Ukuqiniswa kokubambelela

Ukuzivocavoca 10: Intwasahlobo yomnwe

Uza kubona nini ugqirha wakho

Kubalulekile ukuba wenze le mithambo ngokungaguqukiyo ukunciphisa iimpawu zakho kunye nokuthintela ukuqhuma. Unokusebenzisa unyango olushushu nolubandayo esihlahleni sakho okanye uthathe iziyobisi ezichasayo ezinjenge-ibuprofen (Advil) zokuphelisa iintlungu.

Ukuba uthathe amanyathelo okudambisa iintlungu kwaye ingalo yakho ayibi bhetele, kufuneka ubonane nogqirha. Ngokudibeneyo unokumisela elona khondo lilungileyo lokunyanga.

Banokukuthumela kwingcali ukuba ifumane unyango olungaphaya. Kubalulekile ukuba uphathe i-Quervain's. Ukuba ishiywe inganyangwa, inokubangela umonakalo ongapheliyo kwinqanaba lakho lokunyakaza okanye kubangele ukuba i-tendon sheath iqhume.